Ms. Menopause Coaching

03/08/2026

Happy International Women’s Day to all the incredible, inspiring, and strong women in this community.

Here’s to a year of self-betterment, growth, and stepping fully into the healthiest, happiest version of you.

Supporting women as they discover their strength and potential is truly the greatest privilege.

Cheers to lifting each other up, celebrating progress, and becoming the women we’re meant to be.

01/12/2026

I’ve been doing goal-setting with my clients this month, and one thing is crystal clear:
The women who achieve their goals again and again are driven by intrinsic motivation.
They want to improve their health and their lives because they care about the life they’re building.
They have a clear vision of how their food and fitness choices impact how they feel, how they live, and how they show up.
They do it for themselves.
Not to look a certain way for someone else — but to feel strong, confident, and at home in their own bodies.
Motivation usually comes from three places:
• Performance (strength, energy, capability)
• Health (especially during perimenopause where some heath markers shift, and sometimes after a scare)
• Aesthetics (how we look and feel in our bodies)
The most powerful goals?
The ones that bridge all three.
So let me ask you —
Where do you want to be this time next year?
Does that vision include a stronger commitment to your health and yourself?
If it does, let me know. 💬
Your future self is worth it.

01/06/2026

If you have plans to make 2026 the year you crush your wellness goals then join me this Thursday at 1230 to get the ball rolling. . .

This is a FREE workshop as I want to make goal setting accessible to all women always. It's the key piece in progress.

Requires registration for the resources:

Let's kick off the year right and set those goals! Ill spend time with you going over why this is so...

01/06/2026

setting is fundamental to any wellness journey—it sets the direction, creates clarity, and turns intention into momentum. After 15 years of leading goal-setting workshops, I know this work isn’t optional; it’s foundational. It’s the piece that supports every other choice we make for our health, happiness, and fulfilment.
I believe deeply that everyone deserves access to this kind of clarity and empowerment, which is why I’ve made this workshop free. No barriers. Just possibility.
Join me and make 2026 the year you stop drifting and start living with purpose.
The year you choose yourself.
The year your goals become aligned, meaningful, and achievable.
Let’s create the life you’ve been imagining—and maybe even more than you thought possible. ✨
link to join is here and in bio: https://msmenopause.ca/portal/course/goal-setting/lessons
Goal Setting2026

11/17/2025

From my guru. Bittom line is its bettwr to atart today than tomorrow:)

https://www.facebook.com/share/16WVbbA8Yd/?mibextid=wwXIfroow

Once you reach postmenopause, your hormones are low and stable. If you're already consistently active (moderate to high activity level), then there’s some good news. New research (published this month) in Exercise and Sports Sciences Reviews shows that exercise can potentially offset the negative impacts of estradiol loss by activating similar molecular pathways as estrogen, thus aiding in the preservation of health during the postmenopausal period.

In simple terms, delaying physical activity until well into menopause reduces the effectiveness of exercise, so if you don't already have an exercise habit before you reach menopause, be sure to get one! Assuming you are already moderately or highly active, then here are some other tips I’d suggest:

Keep lifting heavy—but rest more: Your recovery time is longer now. Adjust volume, not intensity.

Power and mobility are your friends: Explosive movements, yoga, and active recovery will all pay dividends.

Stay social and strategic: Train with others, follow a plan (consistency matters!), and track how you feel.

Your goals: Maintain strength. Prevent decline. Stay sharp and mobile.

​Read more >>> https://bit.ly/498FEii

Study Link:
https://bit.ly/3X3nzuZ

11/17/2025

Ladies,

I once read an analogy that has stuck with me ever since:
Giving up on eating clean for the whole day because you slipped up is like smashing your phone to pieces just because it fell on the ground.

And isn’t that exactly what so many women do?

Somewhere along the line, many of us adopted the belief that being “healthy” means never having a glass of wine, never enjoying a piece of cake, never veering off the plan.

It becomes an all-or-nothing lifestyle—perfect or failure, on track or completely off the rails.

But real health is so much more nuanced.

You can raise a glass of champagne at a celebration.

You can enjoy dessert at your child’s birthday.

These moments don’t undo a healthy lifestyle—they’re simply part of being human.

At the same time, it’s important to understand what your body functions best on:
• minimal alcohol
• low sugar
• whole, unprocessed foods
• plenty of hydration
• adequate protein
• pre- and probiotics for gut health
• balanced meals that stabilize blood sugar

That’s the science, and that’s the truth.

But forcing yourself into a rigid, perfection-based plan?

That’s the fastest way to crash and burn.

Instead, learn what it feels like to be properly fueled.
Learn how steady your energy becomes when you’re hydrated and hitting your protein needs.
Learn how your digestion improves when you feed your gut the right things.
Learn to listen to your body so you can make confident decisions in any social setting—not just when you're trying to lose 10 pounds in a month.

Because the real goal isn’t just short-term weight loss.
The real goal is building a lifestyle you can live in—joyfully, confidently, and sustainably—forever.

That's why my next workshop is going to focus on exactly how you can do these things over the upcoming holidays so you can, not only enjoy the festivities, but come through it on the other side not feeling defeated.

I'm already hearing from clients who are stressing about December and it doesn't need to be that way.

More details coming this week, stay tuned!

Yours in health,

Jenn

11/07/2025

Let’s have a little fun today — because sometimes the best way to get the point across is to flip the script.

If you’ve been wondering how to look and feel absolutely terrible in your 40s, here’s my no-fail list:

Consume alcohol. Consume it to excess. Bonus points if it’s nightly.

Load up on sugar and processed foods. Energy crashes and inflammation for days!

Don’t worry about protein. Just eat whatever’s around — muscles are overrated anyway.

Skip the fiber. Who needs a healthy gut or balanced hormones?
Don’t move your body. Exercise is clearly a waste of time.

Stay up late. Sleep is for people who aren’t busy scrolling.
Surround yourself with people who don’t value their health. Their habits will rub off perfectly.

Embrace a negative attitude daily. Nothing says “I feel amazing” like constant complaining.

Ignore stress completely. It’ll sort itself out (spoiler: it won’t).
Don’t work on yourself. Growth is uncomfortable — better to stay stuck.

Now, if you’d prefer to feel strong, clear, and confident instead of tired, foggy, and frustrated — do the opposite.

Fuel your body, move daily, get your sleep, manage your stress, and surround yourself with people who lift you up.

This stage of life doesn’t have to feel like a decline — it can be a powerful reset.

Here’s to thriving, not surviving,

Jenn

11/07/2025

😂

https://www.facebook.com/share/v/1HGVVqhYRv/?mibextid=wwXIfrllt

11/06/2025

✨ Finding the right trainer during the menopause transition can change everything. This phase isn’t about slowing down — it’s about redefining your strength, energy, and potential. 💫
I’m passionate about helping women feel powerful, confident, and in control of their bodies again. Over the years, I’ve discovered three types of women who thrive in my programs:
1️⃣ The Beginner — ready to finally build a solid foundation in fitness and nutrition, learning how to move, eat, and live in a way that truly supports her body.
2️⃣ The Perimenopause Warrior — in the middle of hormone chaos and fatigue, but determined to find her rhythm again. Together, we adjust workouts and habits to get real results that work with, not against, her changing body.
3️⃣ The Health Optimizer — already committed to her wellbeing and striving to reach that next level of strength, balance, and confidence. She just wants expert accountability and guidance to fine-tune her progress.
No matter where you are in your journey, my goal is to help you reach your full potential — to move better, feel amazing in your body, and live with unshakable confidence. 💖
If you see yourself in any of these women, it’s time to take the next step. DM me today and let’s get you thriving. 🌸

10/16/2025

✨ Is 8–10 pounds in a month possible?
Absolutely — but it depends on you.

Do you have the 3 key pieces in place?
✅ A fitness plan
✅ A nutritional plan
✅ An accountability system
And most importantly — are you dedicated to the process?
My client in Kickstarter Coaching dropped 11 inches in just 5 weeks.
No secret, no magic — she simply followed the proven protocols.
I know this time of life can feel helpless for many women, but give yourself the chance to thrive. You deserve to feel strong, capable, and confident again.

10/14/2025

🌿 Train Your Parasympathetic Nervous System —Key To Health in PeriMenopause 🌿
Did you know? The parasympathetic nervous system is your body’s built-in “rest and digest” mode — and it’s key to staying balanced during the menopause transition.
Why does this matter? Because chronic stress = high cortisol, and that’s linked to:
⚠️ Weight gain (especially around the belly)
⚠️ Sleep disruption
⚠️ Mood swings & anxiety
⚠️ Increased risk of disease (heart, metabolic, and mental health)
During perimenopause and menopause, hormonal changes already make us more sensitive to stress. But you can take back control — not with willpower, but with nervous system care.
Train your body to feel safe again. Reset your stress response DAILY. Here’s how:
✨ Daily relaxation rituals to activate your parasympathetic system:
🛁 A warm bath before bed
📚 Reading instead of scrolling
🍵 A mindful cup of tea
🧘‍♀️ Gentle yoga or meditation
💬 A conversation with a friend
🌿 A walk in nature
🎶 Calming music
🌬️ Deep breathing (inhale 4, exhale 8)
These tiny practices = powerful signals to your body: You’re safe. You can rest. You can heal.
That’s how you lower cortisol, make your fitness gains (hello muscle and goodbye fat), sleep deeper, and feel like yourself again.
You can’t just hustle your way to health. You need to slow down with intention as well.
Start today with one ritual to unwind — your nervous system will thank you.

10/11/2025

🦃 PSA: I’m Not That Trainer… and Here’s Why 👇

If you’re looking to drop 10 pounds fast with zero regard for your health, mindset, or long-term lifestyle — I’m not the coach for you.

Working with me means embracing the full picture: building habits that support your body, your energy, your goals — for life. This isn’t about shortcuts. It’s about self-betterment.

Now does that mean you can’t indulge during the holidays like Thanksgiving?
Hell no.

Celebrate the moment. Enjoy the food. Sip the drinks. Laugh with your people.
But here’s the deal: do it mindfully.
You don’t need to go overboard to enjoy it all.
It’s the extremes — the all-or-nothing mindset — that usually sabotage progress.

This year, instead of piling your plate sky-high or writing off the whole week, try something different:
✨ Savor what you love.
✨ Eat until you’re satisfied, not stuffed.
✨ Skip the guilt.
✨ Stay consistent before and after the feast.

A healthy lifestyle includes moments like these — not avoids them.
So cheers to a balanced, delicious, and mindful Thanksgiving.