Studio Wanjira

Are you too busy chasing the “future version” of yourself?👇

Focusing on the future and on where you’re headed is KEY to growing and hitting your goals…

But not if it’s at the expense of living in the present moment.

I learned this the hard way…

I remember when I first started running and got caught up in chasing weight loss.

After a while, I realized I was missing the whole point.

I was so caught up in “getting there” that I missed how far I had already come!

So I asked myself things like…

😴 Is it getting easier to sleep through the night?
🧘 Are my joints feeling better?
🍏 Am I craving less junk?

Thinking like this completely changed my perspective.

More importantly? It made me feel better “in the present moment” instead of waiting for some far-off future to feel good.

We have to celebrate those little wins!

Tell me — did you need to hear this today?

If you want more inspiration like this on your way to THRIVING in menopause? Save this and follow me for more! 🙌

In addition lifestyle changes such as sleep management, minimizing stress and taking care of nutrition, there are some herbs/supplements that MAY help with menopausal symptoms. Here are a few:⁣
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Black cohosh: Black cohosh can help prevent menopausal symptoms, including hot flashes and night sweats. Research shows it might also help improve sleep quality, reduce hormonal imbalances tied to diabetes or fibroids.⁣
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Vitex (chasteberry): Vitex has been clinically proven to relieve hot flashes. It also has many of the same hormone-balancing properties as black cohosh, helping regulate hormones tied to sleep problems, fibroids.⁣
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Red clover: Red clover can help prevent loss of bone density and lower risk for heart complications. Red clover contains isoflavones that have positive effects in reducing symptoms related to estrogen loss — such as hot flashes, trouble sleeping, weight gain, bone loss, bone fractures or osteoporosis, cardiovascular problems.⁣
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D**g quai: D**g quai has a long history as a natural alternative to help alleviate symptoms of menopause. According to one Italian study, d**g quai could have an estrogenic effect and may be able to help regulate hormone levels and relieve your menopause symptoms without the use of synthetic chemicals⁣
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Maca root: It can help reduce hot flashes, low energy/fatigue, restlessness and weight gain while improving libido and energy.⁣
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Adapotogens include ashwagandha, medicinal mushrooms, rhodiola and holy basil.⁣
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Other herbs can also help manage menopausal symptoms, including evening primrose oil, licorice root, red raspberry leaves, chaste tree and sarsaparilla.⁣
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Be sure to talk with a trained naturopath doctor to help guide you into using proper dosages and combinations.⁣
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Do you use any of these herbs? Be sure to follow for more tips on menopause health.⁣
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🧠 Are you struggling with persistent headaches that disrupt, well, everything? If so, you’re not alone! The truth is that headache management can be hard and complex. ⁣
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👀 A simple look at the number of drugs widely available for headache (currently 89) should make you realize that there is no one-size-fits all approach to headache management, and that there is a vast pool of people suffering, some without any medication that helps.⁣
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❓What about if a natural remedy would help maybe reduce the frequency and/or the severity of the headaches. I think it is worth considering. ⁣
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💫here are a few examples of natural remedies that may help.⁣
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Want to feel CALMER and more CENTERED more often?

After working with menopausal women to help them manage menopausal symptoms, I’ve found that stress management is a huge piece of the puzzle.

Too many of us are scrambling around on autopilot, trying to multitask, and not doing any *ONE* thing as best as we could.

If you can relate, here’s a quick way to reel in that chaos ⬇️

Set a timer for 20-30 minutes and practice SINGLE-TASKING (e.g., focusing on ONE TASK at a time).

Simple? Yes.

But that’s the point!

Notice how much calmer, centered, and more focused you feel when you give yourself space to do just ONE thing at a time.

It may not seem like this is connected to [what you coach / what they want to achieve]...

But the reality is that when we’re calmer and more focused, we tend to make better decisions when it comes to our health.

Makes sense, right?

If you want to tune into your body even more, my new “Food & Mood” journal helps you track how your moods affect your eating habits, and vice versa. DM me the word “MOOD” and I’ll send it over for free!

Not all magnesium is created the same!⁣
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There are over 10 different types of magnesium - some you can take for specific benefits and⁣
some are more effective than others.⁣
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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐩𝐨𝐩𝐮𝐥𝐚𝐫 𝐨𝐧𝐞𝐬:⁣
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- Magnesium Threonate for brain function ⁣(especially in menopause)⁣
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- Magnesium Citrate for increasing bowel movement⁣s⁣
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- Magnesium Citrate & Sulfate for muscle relaxation⁣
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- Magnesium Glycinate for improving sleep ⁣(key in menopause)⁣
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- Magnesium Malate for energy and muscle pain⁣
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75% of people don’t get enough magnesium through diet alone. Ask your doctor to check your magnesium levels.⁣
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Most people in menopause would benefit immensely from magnesium supplementation.⁣
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Do you take magnesium?⁣
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Want an easy hack to slash fat calories from your lunch? 🥗

Do this: Next time you eat a salad, swap "dressing" for "dipping."

Instead of drowning your healthy greens in calorie-rich dressing, try this:

Order your dressing on the side
Dip your fork in the dressing before each bite
Enjoy your salad bite by bite!

Boom! 💥 You'll still get that perfect flavor kick, BUT…

You'll save yourself from eating a bunch — and by that I mean HUNDREDS — of excess calories. (Seriously, depending on the dressing, we're talking major savings here!)

It's these little tricks that add up to big results over time.

Want more tips like this for menopause women who want to conquer menopausal symptoms? Save this and follow me for more!

🤗 There’s a trap a lot of us fall into: we can go “all in” and spend so much energy on just one or two areas of our health/fitness…

… that there’s little room for anything else.

It could be:

💪Intense workouts
🥗Strict diets
🧠Latest "bio hacks"
🧘‍♀️Meditations/mindset

And as a result, we can end up neglecting OTHER parts of our health, like relationships, fun, and creativity.

But true health is all about BALANCE! It's not just physical – it's emotional, social, and mental too.

Try this: What's one area you've been ignoring that deserves some attention today?

What fills YOUR cup? And how can you do more of it?

Save this and follow me if you’re ready to THRIVE and not just survive in menopause!

The funny thing about balance is that as soon as you feel like you’ve achieved it…

P**f! It’s gone! 😆

The truth is that perfect balance doesn't exist. It's more about making small adjustments every day.

Some days you might:
▪️ Nail that workout 🏋️‍♀️
▪️ Other days, life happens and you grab a quick walk 🚶‍♀️
▪️ Sometimes you meal prep like a boss 🥗
▪️ Other times, it's whatever's in the fridge (so make sure it’s healthy!) 🍽️

The key? Focus on consistency, not perfection. Small steps add up!
What's one small thing you do to keep some balance in your routine?

If you’re a woman in menopause focused on THRIVING in this stage of your life, follow for real-life tips on building a sustainable healthy lifestyle! 🙌

What’s the difference between “cheat meals” and “treat meals”?

They might SOUND similar, but there's a HUGE difference when it comes to your mindset…

And maybe even your long-term relationship with food! 😮

Let's break it down. Cheat meals:

✅ Labels foods as "good" or "bad"
✅ Can lead to guilt when you eat "bad" foods you normally avoid
✅ Might make you overeat because it's your only chance for "forbidden" foods
✅ Can get in the way of your results... and even worse, set you up for unhealthy eating patterns

What about treat meals?

✅ Let you enjoy yummy foods without breaking "rules"
✅ Help create a positive food relationship (no "good" or "bad" labels!)
✅ Are usually planned and enjoyed in moderation
✅ Can boost long-term success because you don't feel deprived

Changing those two little letters from "ch"eat to "tr"eat might seem tiny…

But sometimes all it takes is a mindset shift to get you on track for AMAZING results!

If you’re a menopause woman who wants to conquer menopausal symptoms, save this and follow me for more! 🎯🚀

💫While it’s important to get enough protein in your diet, it’s also crucial to ensure you’re getting the right type of protein.⁣
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📌A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. For good health, we must get the other nine amino acids (called “essential amino acids”) from the foods we eat. When a food contains all nine of these amino acids, it is called a “𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻.”⁣
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🍣Animal proteins are complete, including meat, poultry, fish, eggs and dairy. ⁣
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👍🏾There are also a few plant-based sources of complete protein, including:⁣
Quinoa⁣
Buckwheat⁣
Hempseed⁣
Blue-green algae⁣
Soybeans⁣
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Note: these sources may not contain as much protein per serving as animal products.⁣
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🤔Don’t et hung up on having to have a complete protein with every single meal. Instead, aim for variety in your whole day.⁣
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Combining incomplete proteins to form a complete protein.⁣
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👉🏿If you’re a vegetarian or vegan, or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body’s needs. ⁣
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Combinations include:⁣
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🥜Nuts or seeds with whole grains (peanut butter on whole wheat toast)⁣
🫘Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)⁣
🌻Beans with nuts or seeds (salad with chickpeas and sunflower seeds)⁣
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🥗Who else loves a delicious, flavor-in-every-bite, chopped salad?! 🙋‍♀️

This recipe is loaded with power-packed ingredients that’ll fill you up and keep you feeling satisfied.

If you want more protein, add some grilled salmon or chicken. SO GOOD.

Power Packed Chopped Salad
(Serves 4)

6 cups (200 g) mixed leafy greens
1 medium cucumber, diced
2 medium tomatoes, diced
1 large avocado, diced
1 cup (185 g) cooked quinoa or brown rice
1 cup (170 g) cooked shelled edamame
1 cup (150 g) corn kernels, fresh or frozen and thawed
½ cup (50 g) dried cranberries
½ cup (100 g) goat cheese crumbles (optional)

Dressing:
¼ cup (60ml) olive oil
2 Tbsp apple cider vinegar
1 Tbsp honey or maple syrup
Juice of 1 lemon
1 garlic clove, minced
Salt and pepper to taste

Using a cutting board and sharp knife, chop the greens, cucumber, tomatoes, and avocado into bite-sized pieces. Place in a large salad bowl. Set aside.

Make the dressing by combining all the ingredients in a small bowl and whisking them together. Taste and adjust the seasoning.

Add the quinoa, edamame, corn, cranberries, and goat cheese to the salad mixture and toss gently. Pour the dressing over the salad and toss until everything is well coated.

🥗 Eat and enjoy!

📷 If you make this recipe, be sure to grab a photo and tag me with it!

Here’s how to put the power of mindfulness to work for health/fitness…

FIRST: Recognize that mindfulness simply means PAYING ATTENTION…

🥑 to what you eat
🚶 to how active you are
😴 to how much sleep you get
🤗 to the quality of your relationships
🧘 to how you spend your time, energy, and thoughts

THEN: Being intentional about your choices.

This is so important for THRIVING in menopause because when you start paying attention, it opens up the possibility for lasting change and mind-blowing results.

Not only do you immediately see (and feel) which actions move you forward… but also which actions hold you back.

This is a powerful combo!

What’s ONE area you can start paying more attention to today?

If you’re a woman in menopause who wants to THRIVE and not just survive in menopause, save this and follow me for more! 🎯🚀

💫Hormones are chemical messengers that are responsible for controlling almost every system of your body. They regulate your metabolism, energy levels, emotions and moods, sexual function, reproduction, response to stress and injury, and so much more.⁣
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💫Maintaining a healthy hormonal balance is vital for ensuring your overall health and well-being.⁣
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📌A hormone imbalance can occur when there is too little or too much of a certain hormone in your bloodstream. This disruption can affect your body’s entire balance and cause a wide range of symptoms. ⁣
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📌Menopause is also linked to an imbalance of hormones. It is therefore crucial to support the body, so that it can function optimally.⁣
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💫Certain foods do a great job of supporting hormones⁣
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🥑Healthy fats: avocados, olive oil, chia seeds, and nuts⁣
Healthy unsaturated fats are an essential part of building and maintaining a healthy hormone function.⁣
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🍣Omega 3 foods: oily fish, nuts, flaxseed, and algae⁣
One specific type of healthy fat particularly beneficial to women is omega-3 fatty acids. These play an essential role in our overall health – from promoting brain and heart health to reducing inflammation.⁣
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🥦Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, and cabbage⁣
Cruciferous vegetables like broccoli contain a natural compound called glucobrassicin. When you chew or chop them, this compound turns into indole-3-carbinol (I3C), which helps stimulate special detoxifying enzymes in the gut and liver. ⁣
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What are your favorite foods for hormonal balance?⁣
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Ever wonder why you feel soooo tired after lunch some days, and what you can do to stop that from happening?

1️⃣First, you should know that your body is PROGRAMMED to feel sleepy between 1-3 p.m…. so some fatigue is normal.

2️⃣ But there ARE ways to lessen that fatigue:

▪️ Don't overeat at lunch
▪️ Go easy on heavy starchy carbs - they can make your blood sugar yo-yo
▪️ Be aware that protein-heavy lunches might make you sleepy (looking at you, turkey and dairy!)
▪️ Soak up some sunshine after lunch - bright light can keep your energy up
▪️ If possible, grab a quick 10-20 minute catnap
▪️ Keep up with regular workouts for better nighttime sleep quality

It's amazing how these simple shifts can boost your energy, digestion, and focus for the rest of the day!

What's your go-to trick for beating the afternoon slump? Drop it in the comments! 👇

Want more ways to boost your energy, improve your focus, and stack new, healthy habits? Save this and follow me for more! 🎯🚀

🤗 What would happen if you started working out and eating healthy because you
LOVE yourself?

This simple reframe can be game-changing! Instead of feeling like you "have to" work out or eat more veggies, they become acts of self-care.
Try this: Focus on how your new habits make you feel.
More energized after a healthy meal?
Extra patience with your family post-workout?
That mindfulness might just turn your "have to" into "want to"! 😉
Follow me if you’re ready to THRIVE and not just survive in MENOPAUSE! 🙌

🔥What you tell yourself matters!

Your inner dialogue creates your outer reality…

And when you tell yourself you CAN reach your goals, making it happen is a whole lot easier.

Today, pay attention to the little voice in your head and what it’s telling you — and make sure it’s something POSITIVE. You’ve got this!

Positive thoughts, positive life!

Was this helpful? Save this and follow me for more menopause tips.

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One major symptoms of menopause is stress 🙃When we’re stressed out, it activates a part of the nervous system called the sympathetic nervous system (SNS). The SNS is responsible for:⁣
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➡️Increasing blood pressure⁣
➡️Releasing sugar into the bloodstream⁣
➡️Shuttling blood to your extremities and away from your digestive system⁣
➡️Increasing sweat production⁣
➡️Producing stress hormones such as cortisol, adrenalin, and noradrenalin⁣
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Some common contributors to chronic stress and anxiety include:⁣
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➡️Work and money worries⁣
➡️Relationships⁣
➡️Health concerns⁣
➡️Global events⁣
➡️Over-exercising⁣
➡️Chronic under or overeating⁣
➡️Lack of sleep⁣
➡️Environmental toxins⁣
➡️Blood sugar imbalances (can trigger the release of stress hormones)⁣
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When we’re chronically stressed out, important bodily functions such as digestion, growth, reproduction, and immune function are suppressed or put on hold. If this goes on for too long, we can develop health problems since stress can lead to infections or sickness.⁣
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This is where Adaptogens help. Adaptogens are natural substances that are non-toxic and non-habit forming over the long term. ⁣
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The post is some Adaptogens that really help. Do you use Adaptogens? ⁣
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🏖️ As if you needed another reason to take a vacation... 😉

Here’s a biggie — it’s great for your health! 🩴

But check this out: almost half of all North Americans don’t use up all their paid time off every year!

Here are just a few reasons to book your next break…

❤️Studies have shown that taking vacations is linked with a lower risk of high blood pressure, high blood sugar, and metabolic syndrome — which are all related to heart disease, the leading cause of death.

💆AND… during vacations, we’re more active, get more sleep, and have less stress — all of which are tied to better health

The big question is: where are you going? What’s your ultimate vacation? Let me know!

Save this and follow me for more health and wellness tips!

😲 Hate to break it to you, but there are some things you HAVE to do every day…

Things like brushing your teeth, making the bed, going to work, cooking meals, loading the dishwasher, taking out the trash, etc.

Yes, you *can* miss a day or two. But go too long and things can get uncomfortable… fast! 😵‍💫

It’s the same thing with your health.

If you want to build strength, you have to stay consistent with your exercise / strength training and nutrition.

Why?

Because lack of consistency, or just doing random exercises only on weekends, hoping that something will work, we only frustrate you.

🧘 Doing a little bit every day is a whole lot easier — and a lot more attainable — than trying to do it all at once.

Even if you start by just getting your workout clothes ready the night before, taking a few minutes tonight to prep tomorrow’s breakfast and lunch, you’re taking a step in the right direction!

Your strength training and daily walks are a great example of this — a few minutes is always better than nothing! That’s why I just released a handy new resource to help you stick with your fitness routine even if you only have a few minutes to work out. Comment “WORKOUTS” to get my On-The-Go Gains eBook for FREE!

💫Protein is the key nutrient supporting healthy muscle. It is essential in the building, maintaining and repair of muscle.⁣
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It helps to balance blood sugar, manage cravings, keep you fuller for longer. It is also essential for performance and strength.⁣
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That makes protein critical for longevity, a balanced metabolism, and quality of life.⁣
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Protein is also where we get Essential amino acids. ⁣
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✅ Essential amino acids come exclusively from our diet, the top three of which are leucine, methionine, and lysine.⁣
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✅ Nonessential amino acids, which our bodies produce on their own.⁣
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✅ Conditionally essential amino acids that, in times of injury or illness, the body cannot produce in sufficient quantities.⁣
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✔️It is recommended that each meal have a minimum of about 30 grams of high-quality protein, maxing out at around 50 grams per meal. This is (only) one strategy. This would be around 0.4- 0.6 grams/ kg of body weight. ⁣
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✔️ The need for protein increases with menopause.⁣
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✔️The range of protein for women in the menopausal transition is 2 to 2.4 grams per kilogram of body weight, aiming for the lower end on easier days and the higher end on very heavy training days. (1 kilogram = 2.2 pounds, so to figure your weight in lbs to kg, just divide by 2.2.)⁣
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✔️So a 140 pound active woman would need at least 130 grams of protein most days. Since your body responds best to even protein distribution throughout the day.⁣
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💫💫You especially want to make sure you are getting the amino acid leucine for muscle growth.⁣
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❎It’s always best to get protein from real foods. But on heavy training days when your needs are particularly high, a protein powder supplement can help. Whey isolate has the best bioavailability/absorption. ⁣
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❌Avoid soy based powders. They do not contain enough of the amino acid leucine.⁣
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Are you hitting your protein goals?⁣
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Questions? DM me.⁣
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💡 Want my BEST tip on getting started with being more active?

START WHERE YOU ARE.

Do a little: a short workout, a walk, just MOVE.

Then, add more as you get fitter.

Keep it simple!

👉Only 1 in 4 adults and 1 in 5 adolescents meet the activity guidelines.

If you’re in that group, the idea of getting started can feel overwhelming.

But it doesn’t have to be! Start small, and as it gets easier, add on!

You’ll be amazed at the difference you can feel almost immediately in your energy and mood.

Need some guidance? I help women in menopause with the fitness and nutritional goals. For motivation and inspiration make sure you sign up for my (free!) email newsletter. You can sign up here: https://winning-thinker-3522.ck.page/5b0dce9917

Prebiotics are as important as probiotics in nutrition.
When our gut bacteria feed on the prebiotics (non-digestible fibre foods), the by-product is postbiotics. This really helps in so many areas of our lives.⁣
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Eating more prebiotic foods helps you reduce the following issues:⁣
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➡️Inflammatory conditions such as irritable bowel disease (IBD) or irritable bowel syndrome (IBS)⁣
➡️Leaky gut syndrome, dysbiosis, or small intestine bacterial overgrowth (SIBO⁣
➡️Joint pain due to inflammation⁣
➡️Side effects due to exposure to environmental irritants⁣
➡️Skin problems, including acne or eczema⁣
➡️Allergic reactions, such as dermatitis or conjunctivitis⁣
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Are you consuming these foods? Challenge yourself to try a food among this list that you have never tried before.💫⁣
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I’m Wanjira Njenga and I am a menopause and pelvic floor coach. I help women in menopause build lean muscle mass without extreme workouts and restrictive diets, so that they can manage menopausal symptoms and thrive in menopause. Link in bio to learn more. ⁠⠀​​​​​​​​⁣
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🗣️ LOUDER FOR THE FOLKS IN THE BACK: Self-care is NOT selfish.

When you make the effort to work on YOU — your health, your goals, and your aspirations — think of it like polishing a diamond. 💍

All your day-to-day actions — like strength training, daily walks, choosing foods that fuel your health, taking care of your mindset and activities that boost your mood - add up, giving you more energy for everything that matters to you.

The better you feel, the more you can offer to those around you.

What can YOU do today to help you feel better tomorrow?

Are you ready to take the next step in your fitness and health journey? I have helped so many women with my Menopause Reframed program to stay consistent with all their health goals. If you want to stay CONSISTENT with all your self-care goals, let’s talk. Drop me a DM with the word TRANSFORM and we’ll set up a time.

Something to try for more protein and deliciousness 😋😋