Hayley Millard

It’s easy to get caught up in our busy schedules, so here's a reminder: Don't forget to take a moment for yourself! 💆

Prioritizing your mental health is just as important as any to-do list. Whether it’s a walk outside, a warm drink, or simply taking a few deep breaths, small moments can make a big difference. 💕

"𝗜 𝗗𝗼𝗻’𝘁 𝗛𝗮𝘃𝗲 𝗧𝗶𝗺𝗲!" – A lot of women tell me they’re too busy to work out. Life gets hectic, and finding the energy and time can feel impossible.

💪 That’s where having a coach helps! My fellow coaches and I at OPEX are here to keep you accountable, support you, and remind you that progress isn’t about speed. If you're feeling overwhelmed, we'll start small first.

Changes shouldn’t happen overnight, and jumping into daily workouts isn't realistic for everyone. It’s about building healthy habits at your pace. ✨ There's no judgment – just genuine care!

Why should you care about fitness & a healthy lifestyle as a woman?

1️⃣ Maintain Bone Health – Regular exercise helps protect against bone loss, reducing your risk of osteoporosis as you age.

2️⃣ Balance Hormones – A healthy diet and consistent activity can help manage hormone fluctuations during perimenopause, reducing symptoms like mood swings and hot flashes.

3️⃣ Support Heart Health – Cardiovascular exercise strengthens your heart and keeps cholesterol in check, which is especially important as estrogen levels drop.

4️⃣ Improve Sleep Quality – Fitness and balanced nutrition can help regulate sleep patterns, which often get disrupted during perimenopause and menopause.

5️⃣ Boost Mental Health – Regular movement releases endorphins, reducing stress and anxiety.

If these 5 reasons aren’t enough, I’d be happy to walk you through the changes you’ll face in the future and help you prepare. My specialty is Women’s Health, and together we can get ahead of what’s coming. Let's get started! 💪

Four Possible Reasons You’re Waking Up in the Middle of the Night

1️⃣ Overburdened Liver: Your liver works hard to detoxify your body while you sleep. If it’s overburdened, it can disrupt your rest.

2️⃣ Blood Sugar Imbalances: Fluctuations in blood sugar levels can cause your body to release stress hormones like cortisol, leading to nighttime awakenings.

3️⃣ Elevated Cortisol from Stress: High cortisol levels, often due to stress, can interfere with your sleep patterns and cause you to wake up.

4️⃣ Mineral Deficiency: Lack of essential minerals, like magnesium, can impact your sleep quality and lead to sleep disruptions.

So, what can you do? 👉 Try reducing alcohol and screen time before bed, incorporating a magnesium supplement into your routine, and gradually adopting a healthier diet. These steps can help improve your sleep and keep you feeling rested!

Caffeine—is it good or bad for you?

Caffeine can also contribute to:
☕ Breast tenderness and pain
☕ Increased pelvic pain
☕ Migraines and headaches
☕ Anxiety and mood swings
☕ Sleep issues
☕ Acid reflux
☕ Potential impacts on bone density with high intake

To keep things balanced, I often recommend:
📌 Keep caffeine intake moderate—around 400 milligrams a day (a 12-ounce coffee has about 235 milligrams).
📌 Pay attention to how caffeine makes you feel as well. What's applicable for an average person might be the same for you.
📌 Stop consuming caffeine at least 8 hours before bed to help with sleep.
📌 If you're looking to cut back, consider tapering off slowly, switching to half-caf, or opting for decaf after 2 pm.

Every body is different, and everyone’s goals are unique too, so how caffeine affects you may not be the same as someone else. Listen to your body and aim to keep your caffeine intake around 400 milligrams a day if that feels right for you.

I invest in social media and take the time to post valuable content—not because I want to be a famous influencer, but because I genuinely care about helping others. There's so much health and fitness information out there, and it can be overwhelming, especially for women going through perimenopause and menopause. 💕

I want to use my platform to share the knowledge and experiences I've accumulated over the years and guide you through these changes. My goal is to coach my clients toward a happier, healthier life. That’s why I do what I do. ✨

Our bodies aren't meant to stay the same as we get older—they reflect the lives we've lived and the strength we've gained along the way.

From having babies to taking care of family, managing careers, and balancing all the roles we play—mother, sister, daughter, wife, girlfriend—our bodies support us through it all.

Remember, your body is not your worth. It’s your vessel to live, love, and thrive. 💪❤️

Did you know that fats are essential for your health? They play a crucial role in reducing inflammation, supporting nervous system signaling, and maintaining all your cell membranes. ✨

When it comes to your daily intake, aim for 5-6 thumb-sized portions of healthy fats each day. One thumb usually equals 7-12 grams, so it’s easy to measure and incorporate into your meals.

Remember, healthy fats are your friend! 🥑

As you age, your production of the stress hormone cortisol can increase, especially in older women or women who have had high stress for a long period of time. This can impact your fat loss goals, even if you’ve been putting in the effort. 💪

The key is to focus on your deep health markers like eating enough calories, lifting weights, moving your body regularly, getting enough sleep, staying hydrated, and always checking with your doctor if you have any concerns!

If you’re navigating perimenopause or menopause and working on your weight loss goals, keep these three important tips in mind:

💡 Prioritize Your Sleep: Stop skipping out on sleep! Women need more sleep than men—up to 10 hours per night. Quality rest is essential for your body to function and recover properly.

💡 Don’t Skip Protein: Make sure you’re getting enough protein in every meal. Aim for a portion about the size of your palm to support muscle maintenance and overall health.

💡 Be Kind to Yourself: Don’t be so hard on yourself. Achieving the changes you want takes time and patience. Allow yourself the grace to reset and heal as your body goes through these transitions.

It’s easy to worry about what others might think—those who knew you before might say you’re “letting yourself go” and new folks might judge you as lazy or irresponsible.

Even when you're trying your best, shedding stubborn fat can be challenging, and it’s frustrating when results don’t come as quickly as you’d like.

That's why I want to remind you:
✨ A healthy range of body fat can be anywhere from 18 to 30%.
✨ Your body has gotten you this far - you should love it!

For a long time, there was a one-size-fits-all approach to health, and women’s unique needs were often overlooked.

We’re making progress with a greater focus on women’s health and gaining more insights into the female body, but there’s still plenty more to learn.

If you’re feeling pain or discomfort, it’s important to know it’s not just in your head. You’re not being dramatic—these symptoms can be related to hormonal changes and the aging process.

Your experiences are completely valid, and it’s important to keep seeking the support and answers you need.✨

Here’s how magnesium can support your health, especially if you're going through peri-menopause and menopause:
👉 Ease those mood swings and cravings.
👉 Reduce the risk of insulin resistance and inflammation.
👉 Normalize progesterone and help prevent migraines.
👉 Soothe your nervous system for better rest.

Getting enough magnesium from our diet alone can be challenging, even with foods like nuts, seeds, and dark leafy greens. That's where supplements can make a difference. Are you currently taking magnesium? Let me know how it's working for you!

*Special Note: If you have kidney issues, consult your doctor before adding magnesium to your regimen.

A lot of women come to me looking to lose weight, which is great! I love seeing you take charge of your health. But here’s the thing: "weight loss" isn’t specific enough.

Instead, let’s focus on clear, achievable goals such as:
💪 Build more muscle
🔥 Lose fat
💤 Get at least 8 hours of sleep each night
📋 Take your daily supplements
💧 Stay hydrated

Your goals should center around being healthy and living comfortably long term. Most importantly, remember to love yourself. You have a fitness program because you love your body, not because you don’t.

You should know that women naturally lose 3-5% of their lean muscle mass each decade after the age of 30.

Why should you care? Because losing muscle can lead to:
🚫 Increased risk of injury
🚫 Slower metabolism
🚫 Decreased mobility and balance
🚫 Reduced strength and endurance
🚫 Difficulty performing daily activities
🚫 Higher body fat percentage

The good news? A balanced diet, healthy habits, and proper training can help you maintain or even grow muscle as you age. It's all about living a long-term, healthy, and comfortable life!

There’s a lot of information out there, and it can be confusing to see all the different routines and other people's results. Your friends and family might even suggest what works for them! That’s why it’s crucial to focus on you.

📌 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗳𝗶𝗻𝗱 𝘄𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝘀 𝗳𝗼𝗿 𝘆𝗼𝘂 𝗮𝗻𝗱 𝗦𝗧𝗜𝗖𝗞 𝗪𝗜𝗧𝗛 𝗜𝗧.
Pay attention to things like sensitivity toward certain foods, pain and discomfort in certain areas, lifestyle, mobility, and so on. When you start to see results KEEP sticking with it. Don’t stop. Don’t let someone else derail your goals!

Easier said than done but well worth the effort. Do you have trouble staying consistent long-term? Let me help!

Build Muscle, Not Just Cardio 🏋️‍♀️

Think you need more cardio to reach your fitness goals? Think again! While cardio has its benefits, building muscle mass is crucial for long-term health and wellness. Here’s why:

💪 Boost Your Metabolism: Muscle tissue burns more calories at rest than fat tissue. The more muscle you have, the higher your resting metabolic rate.

💪 Strengthen Your Body: Muscle mass supports your joints, improves balance, and reduces the risk of injury. It also helps combat age-related muscle loss.

💪 Improve Overall Health: Strength training can help manage chronic conditions like arthritis, diabetes, and heart disease. It also improves bone density, reducing the risk of osteoporosis, especially with proper nutrition intake.

It’s not just about burning calories—it’s about building a stronger, healthier you! ✨

As a coach, I recognize that every body is unique, so adapting exercises to match your individual capabilities is essential.

Take bench dips, for example:
📌 Full Leg Extension: This version is more advanced and can be used when you’re ready for a greater challenge.
📌 Bent Legs: This modified version is easier and better suited for those who need a less intense option on the muscles and joints.

My approach is to tailor exercises to match your individual needs and goals. It’s all about listening to your body and choosing movements that suit you best.

Remember, fitness is about personal progress, not comparison. Let’s focus on making improvements that are right for you! 💪

Protein Power: Fuel Your Body Right 💪

Many women underestimate the importance of protein in their diet, often thinking that eating less will help them lose fat and weight. But did you know that not eating enough protein can actually make you tired and deprive your body of the energy it needs to function properly?

Here’s what you need to know:
1️⃣ Aim for 0.54 - 0.9 grams of protein per pound of body weight each day. For example, a 165lb woman should target 90-150 grams of protein daily, depending on her goals.
2️⃣ A 20-30 gram serving of protein is roughly the size and thickness of your palm. Most women need 3-6 palm-sized servings per day to meet their protein needs.

Protein is made up of amino acids, and we need 20 different amino acids for overall health. While our bodies can produce some of these amino acids, we need to consume a variety of proteins to ensure a balanced intake.

✨ Remember, fueling your body with enough protein is crucial for maintaining energy levels, supporting muscle mass, and promoting overall health.

In a world full of societal pressure and endless misinformation, women are often held to impossible standards. As a health coach, I’ve seen how these unrealistic expectations can impact our well-being.

It’s crucial to remember that perfection isn’t the goal—health and happiness are. Every day, your body works hard for you, and it deserves your love and appreciation.

Don't let the noise get to you and show your body love with:
👉 Joyful movement
👉 Nourishing, wholesome foods
👉 Staying hydrated
👉 Strength training
👉 Prioritizing restful sleep
👉 Practicing self-compassion
👉 Embracing patience with your progress

Let’s shift the focus from unattainable ideals to a journey of self-love and wellness. You are more than enough, just as you are. 💜

Did you know that perimenopause, menopause, and post-menopause can last multiple years and can affect your daily life in a number of ways?

Here are some common symptoms:
👉 Hot flashes and night sweats
👉 Muscle loss and joint pain
👉 Sleep difficulties and brain fog
👉 Weight gain and inflammation
👉 Heart palpitations and urinary incontinence
👉 Concentration issues and age-related concerns

Understanding these changes is the first step to managing them. Remember, you're not alone on this journey! 💜

Let’s Talk About Your Relationship with Food! 🍏

Does nutrition sometimes feel confusing or overwhelming? Do you truly understand how the right food choices can fuel your body and support your health?

As a health and fitness coach, my goal is to help you understand the WHY behind your food choices and the WHAT they can do for you. I’m not here to enforce strict diets or cut out foods. Instead, I believe food is more than just fuel—it's social, enjoyable, and can even be healing. ✨

My approach is all about simplicity. By keeping things simple, we can create a plan that fits YOUR needs, helping you enjoy all foods in a way that promotes long-term health and happiness. Let's work together to build a balanced and fulfilling relationship with food!

The best part? My services are available remotely, so you can join in from anywhere without needing to drive to OPEX or even live in Regina!

Women’s Health Matters! 🌸

Did you know that taking care of your health is not just about staying active but also about understanding your body’s unique needs? From hormone balance to post-pregnancy recovery and navigating menopause, every stage of a woman’s life presents its own set of challenges and opportunities for wellness.

💡 Tip of the Day: Pay attention to your body’s signals and prioritize regular check-ups. Small changes in diet, exercise, and self-care can make a big difference in how you feel.

Remember, taking charge of your health is a journey, and it’s never too late to start. Make sure you have enough sleep, eat enough nutrition, incorporate weighted workouts and walks into your routine, and stay hydrated!

Stay tuned for more tips and insights on how to support your health at every stage of life. You’ve got this! 🌟

If you're stumbling upon this post and wondering who I am... 👋 Hi! I'm Hayley, a coach at OPEX Regina, specializing in supporting women through crucial life phases such as post-pregnancy, hormone imbalance, perimenopause, and menopause.

My coaching is all about empowering you to understand and support every aspect of your health journey. Whether you're aiming to shed unwanted body fat, learn more about your changes, regain your menstrual cycle, ease perimenopausal symptoms, or reduce menopausal discomfort, I tailor personalized plans based on your unique health markers and needs.

If you're looking for a plan that not only fits your busy schedule but also brings you closer to feeling your absolute best, I am here to help. 🙋‍♀️ Let's chat!

Nutrition into Perimenopause and Menopause is a big topic that a lot of women want to know more about.

Without going into a three hour conversation I always give the same simple tips to help you get started on eating to support your body and the changes you are experiencing.

Try these simple ideas to better supporting your body:

PROTEIN:
- Aim for 1-2 grams of protein per kilogram of bodyweight. About the size of your fist at each meal.
- Aiming for 20-40 grams at breakfast, another 30-50 grams at lunch, and 30-50 grams at supper time is a great way to ensure you get in enough each day. If you are working out and require a snack during the day, make it protein focused.
- Chicken, turkey, fish, shrimp, eggs, beef, dairy products if they don’t bother your stomach like plain Greek yogurt, cottage cheese), protein powders that have a low ingredient list, and plant-based options like, legumes, quinoa, raw nuts/seeds.

CARBS:
- Complex carbs are our primary fuel source.
- This is where we get a lot of our fiber from which helps keeps your digestive system strong and aid in healthy gut bacteria. Fiber also helps keep you feeling full and satisfied.
- Your best options for complex carbs: Quinoa, sweet potato, parsnips, oatmeal, barley, lentils, chickpeas, beans, brown rice, regular potato (with the skin on), whole wheat or chickpea/lentil pasta, Ryvita or Wasa crackers, whole grain breads/wraps.
- Fiber is your best friend as we age. Try to get 25-35 grams of fiber per day.

Once you've mastered these start taking a look at fats and anti-inflammatory foods.

As we age we need to focus on nourishing our bodies instead of restricting them.

What you used to do in your 20s, 30s, and sometimes your 40s you can no longer get away with.

Our entire system is affected by the hormone changes that happen in perimenopause and menopause. From our nervous system to our digestion, we need to focus on healthy habits to support our bodies.

Think sufficient calories, purposeful movements, and good quality sleep to get yourself started.

Then, dig into the details to build a truly balanced lifestyle with an 80/20 approach. 80% of the time you are focused on healthy eating and 20% of the time you are enjoying your life.

I thought I would reintroduce myself to some of my new followers!

My name is Hayley and I have been a health and fitness coach/business owner for the last ten years.

I own a brick and mortar gym located in Regina, SK where we work with mature men and women who want to learn how to lead a healthy lifestyle for the rest of their lives.

My goal is to help women build an understanding of what their body needs through nutrition, exercise, and lifestyle while learning how the body changes during transitional times in their lives like perimenopause and menopause.

The best part of my job is seeing women grow through intentional changes in their lives that empower them to keep going and keep learning.

Welcome to my page!