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Menopause & up training My Training Nutrition Uncategorized

How I have adjusted my training nutrition in menopause

I am having solid success in creating lean muscle and reducing menopause fat. In this post I am sharing an important part of how I’m doing it. From peri-menopause through menopause and now almost post menopause I gained around 14 lbs (6.3 kilos). Most of this weight has been fat and most of it around my middle and breasts which is typical of menopause fat gain. The good news is I’m starting to loose the unwanted fat and regaining a healthier body.

As our estrogen drops in peri menopause, menopause and post menopause we become more sensitive to carbohydrates and at the same time more sensitive to cortisol rising. Both of these contribute to unwanted weight gain. Also, at the same time if we do not eat enough we can gain unhealthy fat during this time.

Before menopause I was not taking in enough daily. I was at approximately 1,300 calories a day which is REALLY low. I should have been getting in around 1,900. a day at least. So when menopause hit I felt it and saw it! I have had to adjust my nutrition tremendously during these last few years and that has included eating a lot more but eating different things too! However, right now I’m going to talk about how I had to adjust my training nutrition which has made a significant positive difference.

Athletes going through menopause benefit greatly from learning what works for them. It’s not exactly the same as regular menopause because we are adding the stress on the body of training which demands more nutrition and different kinds.

If you find you are gaining weight when you train more during menopause, like I was, below I share the reason why this happens and what I have done to reverse it.

The science:

When we do not give our body the carbohydrates it needs in training after our estrogen has begun dropping ~ our body will then store more fat in order to go into survival mode. When we were menstruating regularly before peri menopause not eating enough would cause hormone disruptions but not always fat gain. So, if you don’t fuel enough during your sessions the body gains unhealthy fat. I know this is counter intuitive but it’s real! I have experienced this first hand.

Also, our body needs protein immediately after training in order to stop the cortisol levels from rising. Cortisol is known as the belly fat hormone.

Here is my training nutrition and what has been working very well for me (which also lines up well with the science shared by Dr. Stacy Sims in her Menopause athlete class)

My bike training as an example:

We need to get in 1.3 -1.6 food calories per pound per hour. For me this is around 220 Cal.

This translates to 2.5 of my homemade Goddess Bites an hour. *see my video on my Goddess Bites

Before my ride I get in 10 grams of protein powder with 1/4 cup of organic brown rice milk and after a harder or longer ride I get in 40 grams of protein with a cup of brown rice milk. These doses of protein are key to muscle strength as well as recovery in keeping down our cortisol levels.

I experimented with all kinds of scenarios and the above has made the most positive difference so much so that I saw and felt the difference within a day! There is great science out there now on what we should be trying in order to adjust our training nutrition in menopause and post menopause in order to thrive.

Any questions or comments feel free to send me a message personally I would love to hear from you!

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Menopause & up training My Training Self Development Inspiration Uncategorized

Sharing My Journey Through Menopause As An Athlete (Video)

This is my first video for you on why I am sharing my journey through menopause as an Ironman athlete. It will be about sharing the very start of peri-menopause / menopause and post menopause.

I will begin posting more videos on this subject on my YouTube channel as well as my training and nutrition videos too. You may want to subscribe to get alerts for when I post.

Life Lessons Mental Game Self Development Inspiration Uncategorized

My Lessons Of A Warrior Woman From 20 Years on Wall Street (The Beginning)

In the late 80s I was the first female hire in the flagship Boston office of one of the largest Brokerage firms in the world at the time (of which will not be named :-). Yes you read it correctly the first female hire as a broker. Sure there were many female hires before me as what was called a registered assistants but not to be an actual stock broker as I was hired into (now called Financial Advisor or money manager).

Mental Game Self Development Inspiration Uncategorized

The Way Of The Warrior Woman ~ Commitment to Self

The Warrior Woman knows that her power and her wisdom comes from within and that it is learned through experiences. Those experiences come from many days of self commitment ~ of committing to her own growth in training her mind and her body. A Warrior Woman keeps the promises she makes to her self because she greatly honors her own journey.

Commitment to self includes honoring the promises we make to ourselves. This is an area that I am continually working on. Honoring our promises to ourselves is what builds trust and deeper self belief. It’s that same as if you kept your promises to someone else, they trust you if you continually keep your promises. The same goes for yourself.

The way that I see it is a Warrior Woman commits to training her body and her mind as well as honing her skills. These things then create our personal hero’s journey or our journey of personal growth. In order to achieve this growth we must learn how to keep our commitments that we make to ourselves. In my experience, this commitment to myself comes from keeping small commitments one by one until it becomes a habit. Once it is a habit it becomes easier to keep the larger commitments to myself.

Commitment to training is one of the first areas that comes to mind. Training takes dedication to self and an honor for my own personal development. I see daily training as a way to practice honoring myself and my journey. Even when I don’t feel like doing it I make it happen because of the promise I made to myself.

Where many people struggle the most is in their goals and dreams. It is sometimes challenging to keep them in sight when you know you will need to trust yourself to honor your journey every day. If you don’t trust yourself to stay on course then you will likely falter in reaching your dreams and goals. Or you may not even create them to begin with because you don’t trust yourself. The way that I have worked through this is to prove to myself that I can trust myself. I do this through consciously keeping my commitments that I make for myself and to myself. These day to day commitments have been building trust.

Once I figured out that self trust comes from keeping promises to self I then began working on keeping small commitments that I make for myself and I then experienced how it all works. One thing at a time and one day at a time I learned that I can build trust in my own self to keep my own promises to me.

A Warrior Woman keeps the promises she makes to herself because she honors her own journey, her heroes journey.

Menopause & up training My Training Nutrition Training Uncategorized

Training Update ~ Menopause + Training

Training in menopause has been a journey of trial and error and understanding what works for me. It’s been a journey of awareness, patience and willingness to open my mind to change.

Our body changes when we enter perimenopause and many of the things that we were doing before stop working. For me it was like a wake up call to listen to my body and start doing the things that serve your body the best. Triathlon has been an extraordinary vehicle for me during this transition because it really prompted me to learn and understand what I should be doing in order to thrive during this transition.

The first thing I did was go into heavy research mode. I read everything I could get my hands on having to do with menopause athletes. Actually wait a minute! The first thing I did was fall into a bit of anxiety and depression and cried a lot for many months as I felt and watched my body change and experienced the feeling of being out of control. After I moved myself out of a short period of depression I then I went even deeper into my research by taking many hours of Dr. Stacy Sims classes including Women are not small men and Menopause Athletes. Both of these classes gave me more science as well as case studies. From there I experimented in my own training, nutrition & recovery as well as talked to many other athletes menopause and up. This has given me even more to go on when it comes to the practical side of implementing the science.

Through all of this I feel as though I am in some way trying to get the answers to things that my ancient ancestors actually already knew. We have forgotten all of this because of years of “being civilized” and years of women as 2nd class citizens.

Here are a few of the top line things that I have experienced work for me and also go inline with much of the research.

I need a good amount of intensity in my training plan ~ more than before. This is both strength work on the bike and run as well as HIIT intensity sessions. With the right amount of recovery added in too. I am feeling a significant difference with this kind of training now. I do more strength and interval work in my training.

More strength training because I can actually feel when I don’t do it I loose muscle!

Being aware of my stress levels as this seems to affect my body composition more than I expected. It’s crazy how I retain fat when my stress goes up! It’s a cortisol thing.

I have upped my protein which is helping me a lot in building strength. This one is the most challenging for me. I do take in whey isolate after my training sessions and it makes a significant positive difference.

I will be sharing here what is working and what is not working.

Mental Game Self Development Inspiration Tools to use

Winter Solstice 2020 ~ Lessons From The Labyrinth

On Winter Solstice day I chose to do my run in a direction that I rarely go along the sand and rocks of our low Winter lake. As I ran on this clear chilly Winter day I came upon a beautiful labyrinth that someone made of driftwood from the lake. What a synchronous beautiful gift as labyrinths have been important to me especially on the Winter Solstice. During previous Winter Solstices I have been drawn to walking a labyrinth and in some years creating my own in my backyard for Winter Solstice ceremony. On this Solstice I had thought about creating one but felt like it wasn’t necessary. So coming upon this one waiting for me on the beach had much meaning on this very day.

I walked the labyrinth and received what felt like a deep reminder of the following. Here is what I received.

Be patient on your journey as it’s not just about the goal is’t about your experiences. Those experiences are the actual treasure.

The journey takes many turns switchbacks and changes and that’s okay because it’s all important and necessary in order to reach your goal. Embrace the changes and the switchbacks for they are important in your personal growth and wisdom.

Patience is important. Keep moving forward with patience.

Labyrinths have been created for many centuries and are a powerful tool in the meditative process. For me they bring peace, clarity and knowing.

The first known labyrinth has been said to be around 5th Century BC in Egypt. However, there could very well be ones creates before that on land that has eroded through time.

A description / definition of a labyrinth

A labyrinth is an ancient symbol that relates to wholeness. It combines the imagery of the circle and the spiral into a meandering but purposeful path. The labyrinth represents a journey to our own center and back again out into the world. Labyrinths have long been used as a tool for meditation.

I would love to hear your experiences with labyrinths. Send me a message I would love to hear from you.

Mental Game Self Development Inspiration Uncategorized

My Conversation with Navajo Ultrarunner Shaun Martin

I recorded this conversation back in 2012 for my mental game athletes in my Ironman Mental Game classes. The things that we talk about are completely in tune with my beliefs on connecting our body, mind and soul to ignite our primal senses in our athletic journey.

Shaun talks about how running is an important part of his culture and how the Navajo see running as a form of prayer and personal sacred journey. He brings us through some amazing inspiration and points of view on why endurance sports is important for our personal growth as well as embracing the challenging times within your race.

He also discusses the importance of the Navajo base being feminine. That strength comes from the feminine and that all things within Navajo culture are coming from the feminine. He explains why that is. This is a very ancient culture that we can learn a tramendious amount from when it comes to our own endurance athletic journey’s.

Please remember that this was recorded many years ago so the quality of my equipment was lacking compared to podcasts of today.

Here is a link to the article in Trail Running magazine that I referred to in my conversation with him. This article was published in 2011.

Here is a 2019 video with Shaun Martin talking about an ultrarun event on private Navajo land

Here is a quote from Shaun in an article in iRunFar

Running embodies four distinct lessons, according to Navajo tradition: to celebrate, pray, learn, and heal. Martin explains, β€œWe run to celebrate all of the positive blessings and hardships we’ve been presented. The act of running in the morning is a prayer, so we yell out loud to pray. Running is a mentor: When we push on and overcome physical obstacles, that translates to other areas of our life to help us become more successful, grounded, and better people. Lastly, running is medicine. It helps us heal and better ourselves in a ceremonial way.”

I love this point of view on endurance sports as it truly brings us into a more primal connection to our body, mind and soul through nature and moving our body.

Uncategorized

How to begin a beautiful relationship with the element of water

WATER is the element connected to emotion so it can bring up emotions by magnifying current emotions or helping you wash away and cleans.

I have been consciously building a relationship with this wonderful and powerful element for many years. I have experienced extraordinary things through my evolving relationship with this powerful life giving element. Our ancestors had a deep relationship with the elements, you can too.

Here’s a wonderful way to consciously build your relationship with water.

Next time you are in the pool or open water try thanking the water before or as you get in and asking the water to help you. Trust and build that relationship allow the water to help you on your journey. You will be surprised what can happen when you build that relationship with this powerful element of emotion.