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Certified Menopause Coach | Sports Coach | Transforming Lives One Menopausal Journey at a Time!

06/03/2025

: I’m way better at cheering on my friends than talking kindly to myself.

Menopause (and perimenopause especially) can feel like you’re losing the plot — body changes, mood swings, forgetting why you walked into the room... again. It’s a lot.

That’s why I’m leaning into something called a Self-Compassion Break — quick moments to:
1️⃣ Acknowledge the struggle (this IS hard)
2️⃣ Remember I’m not alone (millions of us are in this boat)
3️⃣ Be kind to myself (because beating myself up won’t fix my hormones)

Some days, self-compassion looks like deep breaths. Other days, it’s cancelling plans and eating cake for dinner. Both are valid.

Want to understand why this phase feels so chaotic — and how to actually support yourself through it? Grab my Menopause Science & Symptoms Workbook (30% off until Women’s Day!)

👉🏾 https://bit.ly/4gOSbbl

05/03/2025

Hot flashes again?! I’d be offended if I wasn’t too busy sweating through my shirt.

They say caffeine can trigger them — but if you know me, you know coffee is basically my love language. So we compromise:
☕️ Coffee stays.
🔥 I dress in layers like I’m heading to the Arctic and the Sahara — all in one day.
💦 And I drink enough water to balance out my coffee obsession (…ish).

Hot flashes may keep showing up, but so will I — armed with fans, ice packs, and a stubborn refusal to quit my brew.

Need the science behind these fiery moments? It’s all inside my Menopause Science & Symptoms Workbook — and it’s 30% off until Women’s Day.
Link here 👉🏾https://bit.ly/4gOSbbl

04/03/2025

Lately, my mind’s been running faster than my WiFi — thanks, perimenopause.

A few minutes of daily mindfulness is my new non-negotiable. It’s not fancy — just me, my breath, and a quiet corner (or the car if the house is messier than usual!)

It’s helping me stress less, sleep better, and not snap at innocent bystanders. Highly recommend.

My Menopause Science & Symptoms Workbook is 30% off now through Women’s Day — because understanding what’s happening to your body is the ultimate self-care move.

Grab yours here 👉🏾 https://bit.ly/4gOSbbl

03/03/2025

Real talk — my bones and I are renegotiating our whole relationship right now. 😅

Perimenopause is out here messing with my bone density, so I’m adding more weight-bearing exercises, booking my check-ups, and brushing up on the science (because what even is happening?!).

If you’re in this phase too, my Menopause Science & Symptoms Workbook breaks it all down — no fluff, just facts. Grab yours here 👉🏾 https://bit.ly/4gOSbbl

01/03/2025

Small Changes, Big Impact: Thriving Through Menopause

Menopause isn’t something we just survive—it’s something we can thrive through. ✨

Small, intentional changes can make a huge difference in how you feel every day.

💛 Dietary Changes – Fuel your body with whole, nutrient-packed foods. (Your hormones will thank you!)
🏃‍♀️ Exercise – Move in ways that feel good—walk, dance, lift, stretch! It’s all about keeping your body strong.
😴 Improve Your Sleep – Create a wind-down routine & set your bedroom up for rest (because sleep struggles are real).

💡 What’s ONE small change you’ve made that’s helped? Share it in the comments! ⬇️

28/02/2025

Would you talk to a friend the way you talk to yourself? 🤔

Menopause (and life in general) can be tough enough without our own inner voice making it worse. So, let’s flip the script and start speaking to ourselves with kindness, not criticism. 💛

✨ How to shift your self-talk:
🔎 Create Awareness – Notice when your inner critic speaks up
🔄 Reframe Your Thoughts – Swap “I can’t” for “I’m learning”
📖 Journal It Out – Write your wins, not just your worries
💬 Use Affirmations – “I am strong. I am capable. I am enough.”
🏡 Check Your Environment – Are the people around you lifting you up?
🏆 Acknowledge Your Wins – Even the small ones count!

💬 What’s ONE kind thing you’ll say to yourself today? Drop it in the comments! ⬇️

27/02/2025

Menopause isn’t meant to be a solo mission. 💛

Some days, you’re handling it like a boss… other days, you’re googling “Can I retire from being an adult?” 😅

That’s where support comes in. The right people can make this transition lighter, easier, and way less overwhelming.

✨ Build your squad:
💛 Emotional support – Friends who get it
💡 Practical support – A doc or coach to guide you
🫶 Social support – Laughter & real talk keep you sane
🌍 Community support – Because we’re in this together!

💬 Who’s your go-to person when menopause hits hard? Tag them & show some love! ⬇️

26/02/2025

Hot flashes? Blame your hormones… and maybe your coffee. ☕🔥

If you’re suddenly melting in the middle of a meeting or waking up feeling like a human furnace, you’re not alone. But what’s triggering them?

🚨 Common culprits:
❌ Caffeine (I know, I know…)
❌ Spicy food 🌶️
❌ Alcohol 🍷
❌ Stress 😵‍💫
❌ Warm rooms 🏜️

Good news? A few small changes can make a BIG difference.

💬 What’s your biggest hot flash trigger? Spill in the comments—I’ll go first: Stress! That's my code word for coffee! 😅

25/02/2025

Perimenopause vs. Menopause: What’s the Difference? 🤔

One is the chaotic build-up (hello, surprise symptoms 🎭), and the other is the official milestone (12 months, no period—congrats, you made it!).

🌀 Perimenopause = The warm-up act (can last years!)
🔥 Menopause = The main event (technically just one day!)

Symptoms can be sneaky, but understanding the difference helps you prepare, not panic.

💬 Did perimenopause sneak up on you, or were you ready for it? Let’s talk in the comments! ⬇️

24/02/2025

Energy crashes, brain fog, and mood swings? Let’s fix that.

Menopause changes how your body uses energy, so skipping meals and relying on caffeine isn’t doing you any favors. Instead, fuel your body with steady, balanced nutrition and keep moving—even light exercise helps!

💡 Try this instead:
✅ Eat protein + fiber to keep energy steady
✅ Do light movement (a walk, yoga, or dancing counts!)
✅ Stay hydrated—your body needs it!

🚨 What’s your go-to quick & healthy meal? Drop it in the comments—I need ideas! ⬇️

Menopause changes how your body uses energy, so skipping meals and relying on caffeine isn’t doing you any favours. Instead, fuel your body with steady, balanced nutrition and keep moving—even light exercise helps!

22/02/2025

🔥 Mood Swings & Menopause: A Chaotic Love Story 🔥

One minute, you're on top of the world. The next? You’re ready to fight the fridge for making a weird noise. 😤😢😂

Blame the hormone rollercoaster—it’s real, it’s wild, and no, you’re not losing it. Your body is just adjusting (very dramatically, might I add).

So, what helps?
✨ Move your body (even a quick walk counts!)
✨ Eat nourishing foods (bye sugar crashes!)
✨ Breathe through the madness (inhale, exhale, repeat)
✨ Laugh when you can (because sometimes, that’s all we’ve got!)

Been on the mood swing express lately? Let’s hear your most ridiculous moment in the comments! ⬇️

21/02/2025

Menopause isn’t an ending—it’s a beginning. ✨

For years, no one really talked about it. Menopause? Barely a whisper. Perimenopause? MUTE! So for many of us, it crept up out of nowhere—leaving us wondering, why didn’t anyone warn us?

But here’s the truth: This transition isn’t just about what’s changing—it’s about what’s next. A chance to reset, refocus, and finally put ourselves first.

Your health, your joy, your well-being? Non-negotiable.

Drop a 🙌🏾 if you’re claiming this season with confidence!

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Lusaka

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http://www.vitalpauses.com/

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