 Have you gained weight after menopause, especially around the middle? You’re not alone. It hits us out of the blue!
Why does menopause suddenly make us gain weight even if we haven’t changed the way we eat? One of the reasons is that the drop in hormones makes us lose muscle mass fast. Muscles burn calories, so when we have less of them our bodies don't need as much food as they used to. We store the unneeded calories as fat - belly fat usually. There are other causes, but they tend to come on more gradually. How can we stop gaining weight at menopause? Do anaerobic (note: not aerobic) or resistance training. It not only helps boost estrogen but also builds back muscle (and bone density). You’re not bulking up. You don't need a fancy gym membership or heavy weights – body weight exercises can work wonders. Does cardio help with weight loss? Gentle cardio can help by reducing excess cortisol levels, which tend to skyrocket during menopause and cause belly fat, but it’s really not the most time or energy effective way of increasing muscle mass, or bone density. Now, I get it – menopause comes along with all kinds of awful symptoms that sap your motivation to exercise like lack of sleep, depression and joint pain, but here's the thing – exercise can actually help alleviate some of those symptoms. It should, at least, be your first port of call. How often do I have to workout? Start small. Do 2 simple resistance/anaerobic workouts a week. Less is more if you are just starting out. Try to make them SO easy that you don’t dread repeating them a week later or exhaust or injure yourself in the first week and give up! The good news is, 2 training sessions a week is sufficient long term, plus daily activities like walking, gardening or taking the grand kids to the park. FYI, If you are an endurance athlete or walker/cyclist/yoga enthusiast, you will need to cross train with resistance training to regain muscle mass. What else do I have to consider? There is something else we need in order to regain muscle - and that is PROTEIN. Many of us (probably most of us) are protein-deficient. It’s hard to get enough in our diet, especially because we need a bare minimum of 50% of our body weight in pounds in grams daily (e.g., 180lbs = 90g). If you strength train, you'll need even more. Women who work out often supplement with protein powder. I recommend unflavored pea isolate. I like to mix mine with chicory, coffee, cacao, maca, & a little sugar. So, my friends, you've got the tools to fight menopause weight gain: anaerobic/resistance training, protein, and a little bit of cardio. Would you like to work out in a way that makes you feel strong and confident, while gently making changes that help you lose weight without punishing yourself?, Check out my Lose 5 lbs This Month (& any month) program. Let's show menopause who's boss! Stay fit, stay fabulous, Clara Depont CPT, CYT References  You Don’t Need To Be Afraid Of Working With An Online Trainer
Today I’m going to answer some questions and tell you why, from the bottom of my heart, I believe online training is better than in person workouts. First thing’s first... Is Online Training as Safe as In Person? Let's get one thing straight: you don't need a trainer's hands on you to get an exercise right. I've been a trainer for years, in person and online, and I don’t put hands on my clients. I check their form from different angles and I teach them how to independently and confidently correct their own form, without needing me to stand next to them! This means they know how to workout on their own and in other classes without injuring themselves according to what their unique body needs. I would argue it’s more dangerous to be reliant on a trainer’s physical input! Isn’t More Screen Time Bad For You? Not when you’re working out! You’re not staring at the screen. Once you've learned an exercise you can do it without a demo - you’re not following along with the trainer (at least not in my sessions). The technology isn’t complicated either, it’s just a video call. Once you find a good spot for your phone or laptop you don’t have to think about it anymore. I can help you with this in a free consult call. Do I Need a Home Gym? No. You do not need specialized equipment. We build strength through body weight exercises (especially if you’re away from home) and dumbbells. If you have other stuff we can use that too but we can be as minimalist as you like. All you HAVE to have is a mat. Here are some of the reasons I trust that online workouts are the way to go: Why Workouts Are Better Online Specialist Training Want to work with someone who has taken the time to learn about women like you - who is thinking about the unique problems you may be facing? A 21 year old male client does not have the same needs as a 51 year old woman. At your local gym, you may just get matched with whatever trainer is available. Online, you can get to know a trainer's philosophy and approach and choose the right person for you. No Wasted Time A 1 hour session only takes 1 hour! There is no wasted time getting ready to leave the house, driving across town and finding parking, so there’s more scheduling flexibility. Plus you can keep doing other tasks right up to the start of your workout without the interruption of leaving home. Comfort & Privacy Don’t fancy working out in front of strangers? Want to talk about personal things without a whole section of the gym hearing you? Don't feel like 'putting yourself together' to leave the house? With online training you don't need to worry if you’re in need of a shower or have gas! No Wasted Energy If you’re feeling under the weather you can stay home. You can do an easy session if you’re up for it then go back to the couch. Or maybe you're contagious but feeling fine. With no wasted energy, traveling and dealing with the outside world you don't have to miss workouts. Confidence Building When you learn how to correct your own form, you gain confidence that you can take with you to any workout. And because you are less likely to miss an online session - you can consistently show up for yourself - reminding yourself that your health and sanity matter. Consistency & Boundaries An online workout program helps you get into the habit of making time for yourself at home. You can create a workout space just for you and set some "do-not-disturb" boundaries at home. You get to keep the same trainer even if you travel or relocate a lot so you don't have to keep starting over. Accountability You have an appointment booked in and if you miss it you can’t get that session back, just like in person, and you’re less likely to forfeit when there’s no chance of bad traffic or having to get over the hump of leaving the house. Here’s how my training works: My program focuses on getting women into the groove of exercising at home regularly and feeling confident that they are doing the workouts they need to support healthy aging. This is how we start:
It's a breeze to stick to your fitness routine with training that maximizes your time and energy. Online training is not just safe and effective, but it also transforms your home into a 'me time' sanctuary! As you progress, your confidence in your own body skyrockets. My clients don’t deny that it was nice to be in person but during COVID we went online and never looked back! They still get a great workout in, we still connect human to human and they still get specialized programs and the attention to detail they would get in person. Stay fit, stay fabulous, Clara xx Want to get these articles straight to your inbox each week? Sign up here  The Secret Elixir to Acing This Aging Thing.
Have you ever REALLY delved into the INCREDIBLE ways exercise can reverse some of the physical and mental effects of aging? Of course, there are the obvious perks - exercising, especially lifting weights, keeps our bones strong and our muscles toned. It helps maintain a healthy weight, keeps our heart strong, and lowers the risk of all the most common chronic diseases like diabetes and hypertension. But what's even cooler is how exercise can turn back the clock on aging, getting rid of stiffness and making you feel like you've got the energy of your much younger self. As we age, our metabolism has a tendency to slow down, which is one of the reasons we gain weight after menopause, even when we're not making any changes in our lifestyle. Exercise revs your metabolism back up. We actually do tend to move less, which starts a cycle of aches and pains because we're not as active. And when we're hurting, we're less likely to feel like moving, even though exercise is a big part of treating arthritis for example. "...cognitive decline is almost twice as common among adults who are inactive compared to those who are active." CDC. Working out isn't just about physical gains; it's a powerhouse for your mind too. It can enhance cognitive function, improve memory, and even reduce the risk of dementia. So, if you're worried about becoming forgetful in your golden years, put on those sneakers! Ever noticed how a brisk walk can clear your mind and give you a fresh perspective on things? That's exercise working its magic on your mental well-being. When you exercise, you become more emotionally resilient because the body releases endorphins that reduce stress and anxiety. Those feel-good chemicals can also chase away the blues and boost your overall mood. Exercise can also have an awesome effect on your self-esteem and confidence. It's not about fitting into a certain size; it's about feeling strong, capable, and proud of what your body can do. This is something I really notice in my clients - they have more confidence now. They know their bodies well and they feel good showing up for themselves consistently. They have decided to make exercise a non-negotiable part of their routine, and the results have been incredible. Try a free workout with me. Exercise is like a secret potion for a healthier, happier, and more youthful you. It's not about striving for perfection; it's about enjoying the wins and benefits along the way. Age can be just a number, and with regular exercise, you can get into your best shape yet!! Clara Depont CPT, CYT Want to get these articles straight to your inbox each week? Sign up here  I don't care if you lose weight unless a health issue is SOLELY the result of weight.
Saying this might seem a little strange coming from me because I am constantly talking about how to lose weight. So let me explain… Weight loss is the number one reason MOST people seek personal training so I speak to that but I am passionate about ALL the benefits exercise offers. Regulating weight is just one of them. I want to make something absolutely clear: unless a health issue is SOLELY the result of weight (and not the habits that got you there), you can absolutely be both happy and healthy without dropping a single pound. I want both of these things for you and fortunately, the weight loss strategies I teach help you achieve them, so I get to have my own agenda alongside yours :) Here are some things you can do that have a positive effect on health, happiness AND weight.
In short, moving your body and embodying nourishing lifestyle habits will help you lose weight but more importantly (to my mind anyway) will give you more health and happiness. Clara Depont CPT, CYT 💚Want to get weekly content like this straight to your inbox? Grab it HERE. 💚 Grab A Free Workout |
Clara Depont is a certified personal trainer at www.claradepont.com. When she’s not helping women get toned, strong, and flexible through effective and unique workouts, she’s traveling in search of the perfect forest or ocean view. You can get to know her best through her Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
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