Don’t waste your time on random workouts and fad diets; DO THIS instead to build muscle and burn belly fat at perimenopause.
- Discover how weight training and eating enough Protein are essential for boosting your basal metabolic rate and losing fat at perimenopause.
- Learn how to build and maintain muscle mass to achieve your fitness goals and maintain long-term health.
- Learn why focusing on health through resistance training is crucial for maintaining mobility and independence in midlife and beyond.
Get Your FREE GIFT – Download your Moving Through Menopause Guide HERE
In this episode of Moving Through Menopause, I chatted with Sarah Frenza, a women’s nutrition and body transformation coach.
We discussed strategies for managing weight gain during perimenopause. Sarah shared her expert insights and personal journey to provide actionable tips for women over 40.
Build Muscle to Lose Belly FAT
We cover the importance of strength training, protein intake, stress management, and sustainable habits for long-term health and body confidence.
Tune in for practical advice to smash your goals and stay motivated in your fitness journey.
Chapters
00:00 Introduction and Guest Welcome
00:58 3 Top Tips for Weight Management
01:44 Importance of Strength Training
06:01 Sarah’s Journey
10:24 Tips to Balance Fitness with a Busy Life
15:33 Managing Aches and Pains
19:36 Stress Management and Recovery
22:30 The Role of Protein in Diet
28:34 Maintaining Long-Term Success
30:55 Free Resources and Community
35:24 Conclusion and Farewell
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Unveiling the Menopausal Weight Gain Mystery
Weight gain during menopause can feel like an unwelcome guest. The decline in estrogen levels is a leading cause, as it naturally prompts the body to store fat. However, Sarah assures us that weight management is achievable with the right strategies.
Build Muscle to Lose Belly Fat
Sarah emphasises the importance of muscle mass maintenance through strength training. As we age, muscle loss starts at 30 and accelerates after 50. Maintaining and building muscle not only helps in weight management but also improves metabolic health. Here are some key insights:
– Strength Training Essentials: Start with two to three sessions a week. Focus on progressive overload training with compound movements like squats and deadlifts.
– Muscle and Metabolism: More muscle means a higher basal metabolic rate, which enhances calorie burn even at rest.
– Beyond Fitness: Health Benefits: Muscle mass improves insulin sensitivity and lowers disease risk, including Alzheimer’s and dementia.
Nurturing Your Nutritional Needs
A strong focus on nutrition is crucial. Women often under-consume protein, the building block for muscle. Sarah suggests aiming for one gram of protein per pound of body weight, divided across meals and snacks.
– High-Protein Foods: Chicken, turkey, fish, Greek yoghurt, and tofu are excellent choices.
– Protein for Satiety and Stability: It keeps you full, curbing cravings and balancing blood sugar levels.
– Thermic Effect: The body burns more calories digesting protein compared to fats or carbs, aiding in weight loss.
Mastering Time Management for Wellness
Busy schedules should not hinder health goals. Sarah shares time management strategies:
– Organise Meals and Workouts: Devote 10 minutes to meal planning and prep. Workouts don’t have to consume your day. Two to four 45-minute sessions a week can suffice.
– Adapt and Prioritize: Tailor your schedule to fit in strength workouts when it suits your family and work life.
Overcoming Physical Barriers and Stress
Pain and discomfort can deter physical activity, but Sarah recommends adapting workouts to accommodate injuries and focusing on movements that don’t aggravate discomfort.
– Stress Management: Activities like walking, meditation, or a hot bath can significantly reduce stress, which is crucial as fluctuating hormones affect how stress is managed during menopause.
The Secret to Success
Many start with good intentions but falter. Sarah stresses accountability to secure long-term success:
– Finding Accountability: A coach can provide guidance, a tailored plan, and the motivation to stay committed.
– Tracking Progress and Nutrition: Use apps to log meals and understand nutritional intake.
A Blueprint for Lifelong Health
Sarah underscores the importance of a sustainable health journey:
– Realistic and Gradual Goals: Weight loss should be steady and maintainable, focusing on half a pound to a pound weekly.
– Lifestyle Integration: A final phase in her program includes learning maintenance of results and lifestyle adaptability.
Celebrate and Sustain Your Success
Success requires ongoing commitment. Sarah’s approach includes celebrating milestones and integrating an 80/20 rule of whole versus fun foods.
Join Sarah and Phillipa in redefining menopause to be a time of empowerment and health. Reclaim your vitality and embrace the journey with the insights shared in this episode.
Thanks to Sara Frenza
Sarah offers several free resources to get started, including a protein-packed recipe book and a workout program. Her website and Instagram provide ongoing support and a community for women over 40.
Get in touch with Sara: sara@sarafrenzafitness.com
Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance. You should consult your medical practitioner before making any changes that impact your health.
