Could it be PERIMENOPAUSE?

Many women over 45 tell me that they've gained belly fat and lost their waistline. They also wonder what happened to their muscle mass.

"Could it be PERIMENOPAUSE? What's happening? I feel like I don't recognize myself!"

Enter: Hormone-related belly fat gain and hormone-related sarcopenia (aka muscle loss)

Alongside hormonal shifts, women often experience an increase in visceral fat accumulation during perimenopause due to fluctuating and declining hormone levels. It is important to know that on average, visceral fat increases from 5% to 8% of total body fat pre menopause to 15% to 20% of total body fat post menopause..

WHAT YOU CAN DO ABOUT IT...** we want SOLUTIONS!
Guess what? We are adding. 🙂

= Add Resistance Training- Lift heavy shit 2-4 days a week. Estrogen is anabolic (i.e. muscle making). When it declines, so does your lean muscle mass.

=Add in 1 Sprint interval training session per week ( this is the goldilocks-- more isn't better!)

= Sleep is a big deal. Bed time routines become a non negotiable - no more scrolling and ramping up your nervous system before bed.. 😉

=Add more more fiber and complex carbs to manage blood sugar.=Add more protein. Ensure you get over 30 grams of protein with each meal and 15 to 20 grams for your snacks. In my program, we kick off the day with 30 grams of protein at breakfast to stay ahead!=Incorporate stress management into your daily routine.

What is your action plan?

Could you start with ONE change and take notes?

No need to overhaul your entire lifestyle, but things need to change in this phase of life.

I can no longer tolerate too much exercise as it hinders my recovery and interrupts my sleep. Drinking more than 2 glasses of wine disrupts my sleep and leaves me feeling terrible the next day, so I limit myself to 2.

I stick to my bedtime routine even on weekends when possible. I start my day with protein and include carbohydrates and fiber in every meal, avoiding fasted training.

Additionally, I need to manage stress carefully; this weekend, I let someone undeserving occupy my thoughts, which agitated my nervous system. Therefore, I regularly take audits on my lifestyle too.

You have more control over navigating perimenopause than you may realize.

If you are struggling and need help, please reach out. I am here to give you solutions.

Hot tip: don’t go anywhere without your meatsuit. ;)

My Menopause Manifesto...

My menopause manifesto:

I can't stop ageing but I can slow the effect of ageing down by optimizing my sleep, managing my stress and nourishing my body.

I can fuel myself with the appropriate amount of calories that satisfy my body and soul.

I can focus on building and preserving as much lean muscle mass as possible.

I can move more to offset all the sitting on my ass I do each day.

Instead of a woman expecting to maintain or chase down the same body shape and body fat percentage of her 20yr old self, lI want to help her be compassionate towards her midlife body.

I take responsibility for managing this situation in mid life with the appropriate lifestyle choices to create the best hormonal environment possible.

Age however the fuck you want.

Your coach,

Deanna

Suddenly we’re in a whole new era where perimenopause is an open conversation and I love it. I am 46 and the more I learn about this phase of life, the more I am openly talking about it to help erase the taboo and fear around aging.

WTF Perimenopause!!

Several weeks ago I asked my audience about what concerns or struggles they were dealing with the most. I received more replies with questions about perimenopause and weight gain so I thought I'd share with you a few things. 

Perimenopause usually begins in your 40s, a good 8 to 10 years before menopause (I had no idea was this long, you?). It's similar to puberty in the sense that we go through a whole lot of physiological shifts. We'll all experience different changes at different times and to different degrees, but one thing that is certain - we're all going to go through it at some point or another. 

Symptoms of perimenopause may include: 

Hot flashes

Irregular Periods, heavier periods or worse PMS

Weight gain

Heart palpitations or increase in heart rate

Brain fog

Loss of sex drive 

Vaginal dryness 

Night sweats 

Insomnia 

Mood swings 

Changes in skin and hair

And of course the symptom I get asked about most, weight gain.

The things you used to be able to get away with aren't working for you anymore. You FEEL like you LOOK at a ice cream and gain weight. You're eating well, yet STILL feel like you're gaining weight around your belly.

You're not crazy, and you're not alone. It's all true. And as unfair and annoying as it is, if you want to get results - at least when it comes to decreasing body fat - you're going to have to work harder than ever. But the message is clear. It is still a matter of calories in and calories out. If you are eating more calories than you are burning, you will gain weight, whether peri-menopausal or not. 

One of the reasons women experience (what seems to be unexplained) weight gain is due to decreased insulin sensitivity. Decreased insulin sensitivity (or insulin resistance) essentially means that we aren't as efficient at clearing blood sugar out of our blood stream, leaving higher amounts circulating eventually to be stored as fat. 

All this means is that what you eat (and drink!) becomes EVEN MORE IMPORTANT. You likely need to pay closer attention, or re-examine your intake, specifically your simple carbohydrates. Taking down the amount of less nutritious, sugary carbs and do your best to increase your healthy grains, veggie and PROTEIN intake will go a long way here.

This also means that you need to be VERY aware of all the little things you mindlessly pop in your mouth throughout the day. The handful of nuts, eating the leftovers on your kids plates and licks, bites, and tastes while you are cooking.. , etc...They ALL add up, and remember, hormonally you're simply NOT in the same place you were before going through these shifts. 

Wanna know what INCREASES insulin sensitivity? 

Resistance training!!  Building muscle is *literally* like insurance for your body. If you haven't started yet, START NOW! And if you need help with this, please let me know. 

So many women come to me telling me that they've increased their running mileage or started taking more spin classes, Peloton sessions or Orange Theory bootcamp classes in order to lose a few pounds, when that may be adding to the problem!

I know, it's super counterintuitive, but more cardio and group exercise classes aren't your answers during this phase. That doesn't mean they're "bad" or you shouldn't do them - but if you're doing them *in place of* following a progressive style strength training program, you're focusing on the wrong thing. And just so you know, this isn't my opinion, it's science. 

Listen, I completely understand loving small group style bootcamp classes. I do. I mean, I taught group exercise classes for 15 years!  I get that it's social, and if you are competitive they are great for that, and you truly love them. I also understand you may not enjoy strength training, but I'm not here to tell you what you want to hear  Building muscle is key. Most body pump, circuit style classes aren't the most effective way of doing that. I wish they were, especially if you are a social person. 

The other things that need to be considered? Alcohol, stress and sleep. I have covered sleep in a previous email and I would love your feedback.

 I am 46 and am planning on aging the best way I can. That includes adding as much muscle mass as possible! Howboutyou?

Love and Squats,

Deanna 

Is the Juice Worth The Squeeze?

Current muscle mass I am carrying and I am not stopping!

Something I wish I could go back and tell my 25 year old self.....

DEANNA, YOUR LIFE IS SO MUCH FUCKING BETTER WITH A LITTLE MORE BODY FAT!!

When I was balls deep into Figure Shows my ONLY goal was to look as shredded as possible, at any cost... which at the time I didn't know would come along with a heavy price tag.

A few days ago, I posted here how there are trade-offs... health is not a look, and being lean - chasing a 6 pack as a female comes at a cost. There is a massive difference between my “goal body” and my lifestyle body.. aside from how it looks!

When my personal (love) life, social life and business started to crumble, I had a big wakeup call.... IT WAS JUST NOT WORTH IT!

The amount of time and effort it took to stay in that body....fuuuuck, The juice was NOT WORTH the SQUEEZE ! 🍋

YES, there are moments where I catch myself gazing at old photos, *which BTW I have deleted almost 100 of them, I remind myself about the costs of what that actually took to look like that.

I had FOOD OBSESSION, missed out on social engagements in fear of not being in control of my food, there were chronic food calculations going on in my head, exercise dependence…

FUN FACT, I trained 7 days a week for 7 plus years... yep.. back in 2007-2014 and beyond you could find me 7 days a week, sometimes twice a day at any of the 4 gyms I had memberships with ! LOL ** yes 4 gyms=obsessed anyone?

These days life is a whole lot better with more bodyfat.

My lifestyle goal physique is one that I can sustain 365 -where I can lift heavy, recover well, have my period each month, and eat foods I love in moderation. Absolutely my physique will always take some level of work to maintain, but it is enjoyable and effortless FOR ME NOW!

I love how I train and I love how I eat... #sustainable365

I want that for my clients too.

Can you relate? Have you ever gone to extremes only to crash and burn? If so, I am the coach for you.

Let’s Talk About Perimenopause

I've been openly talking about peri menopause with my clients and on my socials, not only because I am taking my second Menopause Health and Fitness Specialist Course, but because this is my life now- my niche and because I am 46 and entering mid life.

Perimenopause is the period leading up to menopause. Menopause is reached when you haven’t had a period for 12 months. So when people say ‘I’m going through menopause’ what they really mean is ‘I’m going through this cluster-fuck called peri-menopause, which will hopefully lead to actual menopause, swiftly.’ 

When I tell people that I am in mid-life they exclaim ‘but, you’re too young for that!’, which isn’t true.
At 46, I am well within the age category to be in this stage of life.

Peri-menopause starts as early as our late 30’s and the average age in the US and Canada to reach actual menopause is 51. I have a friend and colleague who at 36 is in early menopause.

For many of my ladies, one of the most dramatic symptoms they have reported this far are erratic AF periods

One client reported a cycle that was 13 days long. Good times!

Other symptoms are heavier than usual periods, for me my cycle is shorter- 21-28 days vs 28 days last year. Nothing crazy, but just something to pay attention to.

Feeling hotter than normal???
Look, you ladies are always ‘hawt’ AF, but I mean, you feel like you’re running hot. You will experience this randomly in Peri. 

Night sweats where you want to keep the windows open, then you’re fucking freezing. Repeat until it’s time to get up d your PJ’s are actually damp with sweat.

Once women hit the menopausal transition, sleep really takes a dive. As your hormones decline, sleep is disrupted-including trouble falling asleep and frequent awakening.

Different body fat distribution. Many will complain their waist is thicker than it was 5 years ago. 

Other people report wild mood swings, appetite changes, depression, anxiety and the list goes on and on. But that doesn't mean we can't change your body comp again in midlife. 
 

I can't stop ageing but I can slow the effect of ageing down by optimizing my sleep, managing my stress and nourishing my body.

I can fuel myself with the appropriate amount of calories that satisfy my body and soul.

I can focus on building and preserving as much lean muscle mass as possible.

I can move more to offset all the sitting on my ass I do each day.

It's all a work in progress!

And this is the message that needs to be shared with all of my clients.

Instead of mindlessly blaming hormones, let's focus on the things that can be controlled, improved, worked on.

Instead of you feeling like you are a slave to the internal workings of your body, I want to help you be proactive and empowered with evidence based knowledge. ** this is why I took this course.

Instead of a woman expecting to maintain or chase down the same body shape and body fat percentage of her 20yr old self, lI want to help her be compassionate towards her midlife body.

I know it can be difficult to get these messages across; some clients aren't ready for it, nor are they wanting to accept responsibility.

But they need to know the truth of it.

And it's my job to lead them there.

I take responsibility for managing this situation in mid life with the appropriate lifestyle choices to create the best hormonal environment possible.

If you are struggling, you don't have to do it alone. I can help.

Your Coach,

Deanna 

Today’s gonna be a good day because my dress is very twirly AND has pockets. :)

A Different Result Starts With a Different Choice

Wanna know how I do it all?

I don’t.

I outsource.

I have, like most, a never ending "to-do" list, but fly by the seat of my pants almost always. Blinders on, and I am only ever focused on “What’s next?” The ONE thing in front of me and nothing but. I want every client in front of me to have my full attention as they should. ( be where your feet are)

I also don’t spend hours at the gym or cooking in the kitchen. Because, priorities.

That doesn’t make me lazy, nor does it mean I don’t care about moving my body in ways that feel good and make me feel strong; and also fueling my body with foods I love eating and that support my goals. ( including wine and dark chocolate)

I would actually say in fact, my health is my No. 1 priority because feeling well physically translates to other areas of our life, like our careers and our relationships.

It means that I am all for working smarter and not HARDER ( no matter what my last name is! lol)

I set my NON-NEGOTIABLES -anchor actions and no matter what, if I hit those then I feel relaxed about a few extra bites of this or a sip of that.

I automate. Yes, I know, I am single and childless but through trial and error I have identified shortcuts that make my life easier AND achieve the SAME desired outcome with less effort (i.e. time + energy). In doing so, my energy and focus will be freed up for other, more important things.

- hired a housekeeper once a month for a deep clean

- have outsourced cooking ( meal prep company and my client Mike!)

- have someone else write my own training programs so I can just go into the gym and execute

- have someone blow out my hair once a week so I can just toss it up and go.

I have let go of trying to control everything, and boy has that allowed me so much ease.

If I can do it, you can too.

“It’s never too late to start over. If you weren’t happy with yesterday, try something different today. Don’t stay stuck. Do better.”

A different result starts with a different choice.

Stay open, don’t be afraid to ask for help and realize that no matter how independent you are .... you were not meant to do this life alone. Building a brand, a business or a body requires you to stand the the shoulders of giants.

Feeling stuck with where you’re at, but also overwhelmed with where to start in terms of getting unstuck? Nutrition, workouts, mindset... I got you.

Coach D. x

Are You Leaving Gains Behind? 🫤

Question: How do I make sure my training is returning the most lean muscle and performance gains possible?

This is where progressive overload comes into play!

So, what is it and how do we do it?

Progressive Overload is the use of progressive increases in work (week to week, or month to month in the advanced) to force your body to adapt and overcome new stressors. Your body is a master of adaptation. Over time, your body adjusts to the stresses of your exercise regimen. By presenting the right types of new stressors, your body responds by becoming stronger and building lean muscle.
 
There are a few strategies we can use to increase work:

1. Increase load: add weight or resistance (my preferred method in most cases)

2. Increase intensity: lift more explosively, move faster/quicker, decrease time to completion

3. Increase volume: add reps, sets, an additional exercise, increase distance or time worked

4. Increase density: more work in the same time

5. Increase frequency: either daily or weekly

Very simply put, it's challenging your body more, over time.

This is why changing the exercises in a program too often is suboptimal and may yield LESS physique and strength gains.  

The longer you stick to a program, the easier it is to make gains…assuming you are using progressive overload in some fashion.  This is also why it is critical to keep a log of your workouts.

To prevent stalls, you will see if you are my client we focus on increasing load (weight moved) within prescribed rep/set ranges whenever possible, while working 1-2 reps away from failure. Essentially, we continually lift more weight week-to-week as we are able, within the rep ranges and intensity prescribed.

In other programs you may see weekly increases in volume, but this comes with downsides. This may ultimately lead to burn-out and is more appropriate in overreaching phases rather than as the meat and potatoes of your work.  Maximum volume does not necessarily mean optimal for progress.

When increasing load is not an option, like many of my clients who train at home with limited weights, I feel that switching over to volume progression is certainly a solid idea (or when increasing training volume for newbie lifters). The current state of hypertrophy research states: "load progression should occur to maintain a specific loading zone. This ensures the stimulus 'keeps pace' with adaptations".

Since it's the best way to progress, that's what we use!

I'll give you an example from one of my client’s training logs:  she’s been doing box squats in her current training cycle. When she started, she was doing 5x5 and her top set was at about 115lbs.

She went from this:
65x5, 85x5, 95x5, 105x5, 115x5
To this (over time, not a single week):
75x5, 95 x5, 115x5, 125x5, 135x5

Note that not every set needs to be heavier than the previous set.  If you are continually shooting for a certain intensity (such as the 1RIR I discussed earlier), you may find you fatigue towards the later sets.

This is perfectly fine.  If you have to drop weight in a subsequent set to maintain the proper intensity, there is no issue there. That’s normal.  Even if you simply increased weight in your second set compared to the week before, well you lifted more weight this week overall than last week.

Heavier weight in just one set still means Progressive Overload.

One other thing to understand is that the more experienced you are with lifting, the less often you will be able to add weight (also the later exercises in a training day progress more slowly than earlier).  In the beginning, you may be able to lift heavier weights every single week.  When you become more advanced, changes in weight you lift will be seen over multiple month scales, rather than extremely often.  This is also normal, and expected.

Final verdict?  Keep a training journal that tracks the weight you use on every set of every lift you do.  Continually try to increase the load lifted each week, understanding that you should be working within roughly 1-3 reps away from failure.

Learn to progress in this manner, and you will continue to see some supercharged gains! 

Consistency is the secret sauce. 

Need a program and a coach to help you show up?

If you haven't already joined my online program and you want to, message me back and I will get you signed up - you can hop into October’s block and sail into November with us.

I give you everything you need to maximize your results while being efficient with your time and equipment:

* Be as efficient as possible with your workouts


* Train at home or at the gym


* Have all the reps, sets, rest etc. taken care of


* Have access to exercise videos
* Have your form critiqued by me personally


* I tweak things just enough so you don’t get bored

My job is to help you be more efficient in the gym and get better results in less time while understanding this whole “fitness” thing a lot better.
 
I believe in you, do you? 

Coach D.

Sources: Journal of Strength and Conditioning Research and Journal of the International Society of Sports Nutrition.

Science and Development of Muscle Hypertrophy. Brad Schoenfeld, PhD, CSCS, CSPS, CPT, FNSCA

Banana Bread for Breakfast? YES PLEASE!

Hi Deanna

This was my breakfast this morning.  

Well, plus a couple of cups of coffee and a protein shake, as per usual! ** protein is a must for me at every meal and coffee is unicorn magic! 

1 slice of Banana Bread topped with peanut butter from the Good Earth Coffeehouse in my building. 

And it was GOOD.  I ate most of it - just enough to satisfy me. It reminds me of Mom's baking. So yummy.

Shortly after, I thought, “I need to go work out today!”  But it wasn’t because I felt guilty, or felt the need to ‘burn off the calories,’ I just felt the urge to move, to exert myself, and to get that awesome feeling that follows a solid session with the iron.

Because, let’s be honest, I’m NOT jumping on a treadmill today—I’m hitting the weights, because that’s my happy place.

I'm sharing this with you for a few reasons.  

First, I'm not a perfect eater, and I don't ever want to portray myself as someone who always 'eats clean' and never indulges.  That would be both a blatant lie and incredibly unhelpful to my clients --you all don't need more of the same, unattainable, unsustainable garbage thrown at you.  
 

I'm practical and honest, and someone who is ALWAYS  searching for ways to make a healthiER, livable diet and lifestyle accessible to all those around me (well, at least those who are interested in making those changes, too).
 

Second, I don't exercise to earn or burn off my food.  I exercise to relieve stress and anxiety, to be strong, to build and maintain muscle, and because it just feels right for me.  
 

Strength training, sprinting and leisure walking all contribute to my quality of life.  Being physically active makes me feel more alive, more vital, and just generally calmer and happier--and it's those outcomes, more than any of the aesthetic outcomes, that matter most to me.  
 

It's also THOSE outcomes that I have the deepest, strongest desire for others to experience in their own lives as well, because I know that feeling better about one's body and in one's body make the biggest difference in a person's quality of life.  
 

Being physically strong and active can make the BIGGEST difference in a person's life--both in the short- and long-run.  It boosts our happy, feel-good hormones, helps our brains continue to grow and function optimally (seriously, go work out before a test or any harder mental task, and you'll feel the difference), helps us stand taller and feel stronger, and ultimately adds to our independence as we age.  
 

Truly, being able to get up from the floor without assistance, tie our own shoes, and get up off the toilet without needing help--all really BIG things, when you think about them.  
 

And those 'far-off' things aren't always super motivating in the short-term sense, but they're still important things to tuck into the back of your brain for those days when you wonder, 'why does it matter if I do those squats??'

I'll hop off my soapbox now ;)

Long story short, I'm heading to the apartment gym as soon as I hit 'send' here because I know lifting weights will feel good, will help me manage the stress and restlessness I feel creeping in today, and will add to my long-term strength development.  Every little bit counts!

The takeaways I hope I'm giving you are:

1.  Enjoy your treats without guilt.  

One way to do this is to eat only the things you REALLY enjoy, and to have just enough to satisfy your tastebuds, not binge on them.  It's the 'minimum effective dose' practice I've been using successfully for several years now that helps me enjoy treats without overdoing it OR feeling deprived. #moderation365 anyone? ;)

2.  Avoid equating exercise with 'earning or burning' off food. I wrote more about that here:

It's a sure-fire way to create a negative association with exercise and to miss out on all the OTHER huge benefits of being active and exercising.

3.  Get in those movement sessions that make YOU feel good.

I hit the IRON because that's my happy place.  Equally good are doing yoga, going for a walk, going to a spin or aerobics class, and a host of other activities that you might enjoy.  Especially during the long, cold winter months, it's important to get moving doing things that you enjoy and that make YOU feel really good.

I am so excited to be here in this space helping burned out dieters and over exercisers find peace with food and movement.

Let me know if this was helpful.

Deanna- banana-"bread"...

 x

10 Years Later....

A different kind of before and after!

Sans tan, almost the same physique/weight in each photo. BUT, completely different LIFESTYLE!

10 years ago I was harming myself with extreme exercise and restricted diet protocols. I would train 7 days a week for up to 3 hours living on 1100 calories. ( well I would hardly call it living)

I would body check 1000x a day and my anxiety, sleep and stress was at an all time high.

How did I stop the extreme body obsession?

I got help. {full stop}

You can’t fix what you don’t understand.

Where your mind goes, your body and your behavior will follow.

I quit beating myself up over eating “forbidden” foods - in fact, I removed the good vs. bad food dichotomy from my mind.

Every time I workout now it's because I want to and I'm excited about it. It's the exact opposite of the hardcore gym schedule or training programs I used to keep. I would miss someone's funeral if it was going to interfere with my workout. I would drive through blizzards to get to the gym. I'm so not that person anymore.

It occurred to me that this FREEDOM is only what happens when you uncouple food from exercise. Part of the reason I was so hellbent on sticking to my workouts is that I felt like I was earning my food.

There was never enough food. No way I wanted to eat less, therefore I couldn't workout less, or so went my screwy logic.

Food doesn't even enter into it now. When I take a few days off training, I eat the same way I always eat - what I want, when I'm hungry. I always feel my best when I lean into balanced good nutrition, but that still includes wine and dark chocolate and Wednesday night I enjoyed some chicken fingers at a pub with a friend.

There is no, "Oh, you didn't workout today. No chocolate for you.” Diet culture does that to us, fitness magazines, social media, all the little charts showing how long you have to run on a treadmill to burn off a cookie.

The whole notion is ridiculous. Your body is so much smarter than that. My body is in maintenance and this is where I am able to live my best life.

Today here are the things that I keep in mind:

I hardly think about food anymore, my social life is thriving, I’m happier than I’ve ever been. I rock 70lb dumbbell rows like nobody’s business, I can do 10 unassisted pullups, and I have a really strong core.

I leisure walk daily, sleep my ass off and eat #Moderation365.

My quality of life is great, and I wouldn’t give that up for anything.

I’m very grateful today for simply existing— to be able to be silly, laugh, and make connections with so many beautiful souls on this planet.

At the moment, I have and STILL work with women who lose and gain 15, 20, 40 pounds in a year depending on if they are restricting or rebounding.

This is why #moderation365 is the only nutrition philosophy I fully support and endorse. I want to encourage all of my clients to eat to satisfaction at every, every damn day and watch how their appetite calms and feels reasonable since we are not overdoing exercise or restricting our food.

If you resonate with my story- and you ready to get your life back, LMK

Virtual Coaching Is Here To Stay!

If you’ve never worked with a virtual fitness trainer before, you may have questions. You may want to know: do I have enough equipment? is coaching over Zoom effective? Will I feel motivated training at home?⁠
⁠
Because many of my clients are beginners or are re-starting a structured exercise program after taking a hiatus, they usually have enough equipment. If anything, we use props (everyday items found in most homes) as we ease our way into bodyweight exercises and then add external resistance only when/if desired.⁠
⁠
I train 50% of my clients exclusively virtually so I am constantly learning how to effectively and efficiently coach my clients with hands-off cues. While I always demonstrate how to perform an exercise, I must also be clear and creative with my verbal cues and the use of props to help guide my clients to make their own adjustments. This allows them to be in control of their movement and express where they need more (or less) coaching from me so that they can learn what works for them and truly own the exercise.⁠
⁠
Regardless of *where* we train, we must first get very clear on *why* we train. Ask yourself what it is that you truly want to feel/perform/accomplish with exercise. Your fitness program is meant to serve you and your goals, not the other way around.⁠ If you want to work with me 1-1 virtually, you can apply here and I will contact you right away to book a 15 min free consult!

Your coach,

Deanna