You can’t go anywhere these days without hearing about menopause and I vowed not to get sucked in… and guess what?… I did.  It started with a casual podcast, then an audio book and I have recently been following Dr. Stacy Sims.  She is an exercise physiologist and nutrition scientist who has specialized in women’s health and works with athletes (and was one as well).  Now I am totally in and trying to make sense of this new world.  Let’s just say I am completely overwhelmed but will not go as far as to say stressed because that would mean that I am releasing extra cortisol into my body producing belly fat.  So, I have anxiety over maybe feeling anxious … oh life is getting complicated.  I kind of feel sorry for us older women trying to process all this new information and hope that we did not already “shit” the bed.  Oh, that is a thing too… actually it would be pee in our pants due to a weak pelvic floor.  Luckily I don’t have that but knowing all this does not make me feel all that “sexy” or eager to drink jugs of water either – ha-ha.

As many of you know, I have been on a wellness journey and want to be the best version of myself.  This is going to involve rethinking my exercise regime that had been strongly rooted in cardio – aerobics, step classes, leg warmers and the thought that I could go all day with high intensity and that is not at all what I should be doing – ugh, ugh, ugh…  I guess it is back to the old drawing board.

The first step is to realize you have a problem (like Alcohol Anonymous), a quote I tend to use in every blog.  I have been doing workouts completely wrong for about 10 years.  What does not kill me makes me stronger (Kanye – he is an a-hole but I did like that song). Here is what I have learned in a nut shell, women in post menopause need to focus on three areas of working out.  1.  Lift heavy-shit (that is what Stacy says) meaning wimpy 2,3, 5 pounders do nothing for us now.  We need to get into it gradually but really go for serious weights and barbells such as dead-lifts, squats, overhead presses, power moves to build and maintain muscle mass. We do less repetitions but heavier to the point of exhaustion and she suggests 3 -4 times a week.  It is important for us to focus on this because with the changes in estrogen in our body we lose muscle at a very quick rate which is dangerous and bad for us.  The one positive note is that she suggests shorter workouts with lots of recovery and rest (I can get behind that!!!)

The second area she stresses is HIIT – High Intensity Interval Training which should also happen 1-2 times a week.  This requires movements like jumping jacks, power squats, burpees and high knees.  Of course, everything I can’t stand doing and side note – I am pretty bad at right now.  These activities are great to build and strengthen bone density which of course we have lost as well (she notes if you have osteoporosis or osteopenia talk to your doctor).  Basically, you go through a series of these exercises for 30 seconds and rest for one minute.  I have been doing 45 seconds on 15 seconds off (maybe I am doing it wrong).  This one is unclear to me – still working out the details. With warm up and cool down – the sessions should last about 20 -30 minutes.  I have been doing a routine of 6 exercises 45 seconds on and 15 seconds off and then I rest 5 minutes and do the circuit 5 times.  I am pretty exhausted by the time I am done.

The third training to happen is 1 -2 times a week of  Sprint Interval Training (which can be interchanged with HIIT). This is a short burst of an all out effort (30 seconds or less) and then recovery time.  I have been doing 45 seconds all out with 2 minute recovery – 10 times.  In addition to the obvious benefits, (SIT) improves insulin sensitivity which helps manage blood sugar levels, increase energy and mental clarity.

The last component is recovery days with easy walking and movement that does not get your heart rate up.  See, I told you it is super confusing and I am still sorting out the kinks cause the math does not add up to me.  Apparently, if you work out at a level of Zone 2 – which is sort of higher than leisurely walking ( ok let’s take a moment of honesty here- this is what we all do in workout routines – we are kind of pushing ourselves but not really – I SEE YOU (including me), MY GIRLFRIENDS– WE ARE DIALING IN OUR EXERCISE EXERSION).  This is not good for post menopause women as it contributes to stress on our body to release cortisol which causes new fat distribution (muffin top, pudgy arms, back fat as we try to camouflage it with tunic tops, jackets and better bras). ☹

There is also a whole eating philosophy that was too much for me to process.  Generally, women are supposed to eat a lot of protein (like double what we knew to be true) and balance it around workouts and earlier in the day.  I am proud to say that I maybe low on the protein (will work on that) but my other eating protocols such as having my last meal before 5:00 p.m. is spot on.  As women (I think men too), we need to allow our food to digest before we go to bed and that is where the magic happens for weight loss, maintenance and better sleep.  I need everyone to jump on my bandwagon of Linner (lunch/dinner earlier) and then morning movies – it is a thing!!!

I know that was a lot and now I am going to transition to my new routine and I must admit it is too early to tell if it is working for me.  I did start the beginning of this year with strength training but if I am being honest, I was not pushing myself with the weights.  I now am up 12 – 20 pounds depending on the exercise which is progress as I was stuck at 8 – 10 pounds.  My arms, back, legs and abs are stronger and there is a bit of muscle poking out (I can sort of see it with the right light – ha-ha).  The HIIT training has been a challenge as this white girl can’t jump.  I bought a stopwatch and am jumping up and down in my driveway (I have been caught a few times by walkers in my neighborhood).  It is generally uncomfortable but I am keeping it going because the idea I can’t get air between me and the concrete is mentally troublesome on all levels.  The Sprint Interval Training has been a breeze and I can crank up the treadmill a lot faster than I thought I was capable of which inspires me to keep it going. 

Well, I hope I did not bum you out as I am sure I did because learning all this stuff made me want to scream.  It did answer a lot of challenges I faced about ten years ago and this information would have been helpful.  I had been diagnosed with breast cancer and unfortunately had to go through chemotherapy.  I had been experiencing lingering side effects like foggy brain, hot flashes, “the stink – no explanation needed”, dry mouth, itchy skin and many other yucky things.  I thought it was from the treatment and all that poison in my body and now I think it was menopause. I would share this with doctors and they would give me a weird look like I was strange and said it was not usually something associated with chemotherapy.  I literally thought I lost major brain cells.  I am happy to report, I am probably less smart than I was in my prime but it is a relief that I was just going thru the change.  I must admit, I feel better than I ever have in my life but this phase makes us women have to pause (a little play on words – why is it called menopause?).  Hang in there gals – I hope this was helpful.

P.S. Disclaimer – I am not a doctor or at all qualified to give medical advice.  This blog is mostly for entertainment and to whine… See your physician if you want to make changes – the world according to Risa is not always correct. 😊