Unapologetic Training

Perimenopause can make you feel like you're losing your damn mind. Mood swings, anxiety, depression. In my latest blog I give some pointers on things that you can do to help with these symptoms. If you're having a hard time seek professional help.

Many don't realize that perimenopause can cause Mood swings, anxiety and depression. In this blog I give suggestions that may help you manage some of these, however remember to seek professional help if you're symptoms are severe.

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Listen up, unapologetic ladies! We've got to talk about something that's more hush-hush than it should be: perimenopause and depression. Yeah, you heard me right. Studies show that during perimenopause, you're up to 4 times more likely to battle the blues. That's not just a bad day; we're talking clinically significant depressive symptoms. And guess what? Only about 10% of women the same age who aren't in perimenopause face this. So, let's not sweep this under the rug. It's time to face the facts, get educated, and take action. Your mental health is just as important as those squats and green smoothies, so let's tackle this head-on! 💪👊

You know the common perimenopausal symptoms, what about the less common? Here are 40 symptoms, some that may be surprising (not in a good way). I've checked off the ones I've had OR are still dealing with for the past 3 1/2 years. Which ones have you had? Comment below!

It took me TWO YEARS to figure out that these hellish hot flashes, mood rollercoasters, irregular periods and sleepless nights weren't just "bad days"—they were perimenopausal symptoms. The problem was they were intermittent and every time I went to my OBGYN they just wanted to change my birth control!?!?!?! How long did it take you to realize that you were in perimenopause?? Comment below!💪🔥

🌟 **Get Your Groove Back, The Grown-Up Way: Because You're Not Done Yet, Not by a Long Shot!** 🌟

Hey, Fabulous Ladies! 👋 Ever feel like society's telling you that you're "too old" for this or "too mature" for that? Well, I'm here to tell you that's a load of crap. You're not done; you're just getting started, baby! 🚀

👠 **Get Your Groove Back**: Remember how you felt in your 20s? That invincible, world-is-your-oyster vibe? Guess what? You can feel that way again, even better, because now you've got wisdom on your side.

🏋️‍♀️ **The Grown-Up Way**: We're not talking about quick fixes or fad diets. Nah, we're too smart for that. We're talking about a fitness and wellness program tailored for the grown-up woman you are. One that understands your body's changes and embraces them.

🌈 **Why Settle for Less?**: You've been through the wringer—career, maybe kids, life's ups and downs. You've earned the right to focus on YOU. So why settle for a life that's anything less than extraordinary?

Ready to reclaim your groove and do it the grown-up way?

👇 **Book Your Free Consultation and Let's Get This Party Started!** 👇
[💃 https://stan.store/heather_unapologetic 💃]

Ladies, it's high time we stopped letting age define us. Let's redefine what it means to be a woman in her prime. Are you with me?

🔥 **Menopause is NOT a Full Stop; It's a Semicolon** 🔥

Hey, ladies! Let's get one thing straight: Menopause is not the end of the road; it's a pit stop, a breather, a chance to recalibrate and come back stronger. You hear me? 📣

You're not "past your prime." Hell no! You're stepping into a new chapter, and let me tell you, it's gonna be a page-turner. 📚

👉 Are you tired of feeling like a hot mess—literally?
👉 Sick of mood swings that rival a rollercoaster?
👉 Done with workouts that don't consider your unique body changes?

I get it. I've been there, and I've guided countless women through this maze. That's why my fitness coaching program is tailored for YOU—the fabulous woman navigating the ups and downs of perimenopause. 🌸

We're talking:
✅ Customized workouts that sync with your hormone cycles
✅ Nutritional guidance to combat those pesky symptoms
✅ Emotional support because, let's face it, this ride can get bumpy

So, are you ready to turn that full stop into a semicolon and write the next chapter of your life? 🖋️

👇 **Book Your Free Consult Now** 👇
[🌟https://stan.store/heather_unapologetic 🌟]

Don't just survive menopause; OWN IT. 💪

💥 **Sweat, Balance, Thrive: The Triple Threat Your Menopause Journey Needs** 💥

Ladies! 🌟 Ever feel like menopause is this unsolvable puzzle? Well, I've got the missing pieces, and they're spelled out in three simple words: Sweat, Balance, Thrive. Let's break it down, shall we?

🔥 **SWEAT**: You think menopause means slowing down? Think again! My fitness program is designed to make you sweat in all the right ways. We're talking workouts that are tailored to your body's needs, not some one-size-fits-all nonsense.

⚖️ **BALANCE**: Hormones acting like unruly teenagers? Time to lay down the law. With targeted nutrition and lifestyle changes, we'll bring those hormones back in line. No more hot flashes that could rival a volcano. 🌋

🌱 **THRIVE**: This is the end game, ladies. It's not just about surviving this phase; it's about thriving through it. Emotional support, community, and self-care are the cherries on top of this menopause sundae. 🍒

So, what's it gonna be? Keep playing whack-a-mole with your symptoms or take control and become the badass woman you were always meant to be?

👇 **Join the Tribe of Unapologetic Women Today** 👇
[🔥 https://stan.store/heather_unapologetic🔥]

Let's do this, ladies. No more excuses. It's time to Sweat, Balance, and Thrive like the queens you are! 👑

Ever wonder why your trainers always emphasize form? Proper alignment isn't just about looking good while you lift—it's the foundation of effective training. 🌟

1️⃣ **Efficient Muscle Engagement:** Correct form ensures you're targeting the right muscles, preventing imbalances and helping you get the most from every rep.
2️⃣ **Safety First:** Proper form drastically reduces the risk of injuries. Protect your joints and muscles by moving correctly.
3️⃣ **Maximize Results:** When you train with precision, you're not just working hard; you're working smart, leading to faster and better outcomes.

Want to learn more DM me. Let's prioritize our health and performance together! 💪✨

Let's kickstart our week by incorporating little habits that promise transformative results. 💪✨ Every sip of water, meeting our step goal, or mindful moment adds up – here's to creating powerful change, one small choice at a time.

It's no secret that we, as women, go through numerous changes in our lives. One such pivotal change is . During this phase, fluctuating hormones can cause a roller-coaster of emotions, but did you know exercise is one of the most powerful tools we have to ease these tides? 🌊

Exercise is not just about sculpting our bodies; it's also a potent stress-buster! 🏋️‍♀️ Here's why. Our bodies produce endorphins - often called 'feel-good hormones' - during exercise. These little magic potions work as natural painkillers, bringing about a sense of calm, and reducing stress and anxiety.

Studies have shown that regular physical activity can help ease the symptoms of perimenopause including mood swings, hot flashes, sleep disturbances, and fatigue. It's all about maintaining balance and harmony within.

This is your gentle reminder that prioritizing self-care and integrating movement into your daily routine is an act of love for your body. No matter whether it's a dance in your living room, a brisk walk in the park, or lifting heavy weights - remember, it's not about the intensity, but consistency!

might bring challenges, but remember ladies, you are powerful, you are strong, and you are capable of turning these challenges into opportunities. 💪 Embrace the journey, celebrate your strength and remember - 'It's never too late to start, but always too soon to quit!'

🌟 Embrace the Power of Support 🌟
I'm lucky my husband is my biggest supporter. Friends and Family though..... well let's just say that over the years friends have come and gone. As I've gotten older I've realized that some people are just toxic, they love drama- causing it, being in the middle of it and putting others in it. These last few years I've learned to put myself first and be around people that show me respect and themselves respect.

Family - some will hurt you and put you down and it will be justified with "oh that's just how she is". Just because someone is related does not give them a free pass to treat you badly!

Build your support system! As women when we start going through perimenopause it is so important to have a tribe that you can talk to, share our experiences, what worked/didn't and just be there for each other!

Comment with a 💪 if you have a strong support system.

We all have tough days, tough weeks, tough years... what we do to overcome the tough times makes us stronger.

How are diamonds made? … it’s when carbon deposits are subjected to high temperature and pressure.

What does this have to do with you? That great and beautiful things like yourself will come under great pressure.

Love yourself, be kind to yourself and also embrace discomfort! .heffd

Say goodbye to processed food and hello to real nourishment! 🙅‍♀️🥦 Choosing whole, nutrient-dense foods is like giving your body a VIP treatment. Fuel yourself with nature's goodness, ditch the artificial stuff, and unlock a world of vibrant health and vitality. Your body will thank you! 💚✨

👉🏼🍽️ Keeping Tabs on Our Plates: The Accountability Edition! 👈🏼🍽️

🍎🥦 It's no secret that what we put in our bodies fuels our success and happiness. That's why I'm all about keeping track of my food intake, and you should be too! 📝💯

🔎 Tracking what we eat and how much we eat isn't just about counting calories. It's about staying accountable and making conscious choices that align with our wellness journey. 🚀✨

📈 By keeping a food journal or using an app, we gain invaluable insights into our eating patterns, identifying any sneaky habits that might be hindering our progress. 💡🔍

🚫🍕 Remember, it's not about deprivation, but about awareness! Understanding portion sizes, balancing nutrients, and recognizing triggers empowers us to make healthier choices without sacrificing our love for food. 🌈🍽️

💬 Drop a comment below and let me know: How do you stay accountable in your eating journey? I can't wait to hear your tips and tricks! 👇🏼💬

🌟 Remember, every bite counts! Let's nourish our bodies, ignite our passions, and conquer our dreams! ✨💪🏼

🌟 It's time to embrace a vibrant and empowered life by making lifestyle changes that alleviate those pesky symptoms 💫

🌿 Nourish Your Body: Optimize your nutrition to support hormonal balance. Incorporate whole foods rich in vitamins, minerals, and phytoestrogens.

💃 Move with Joy: Engage in regular physical activity to boost endorphins and support hormonal equilibrium. Find activities that bring you joy, such as dancing, walking in nature, or practicing yoga. Release stress, enhance circulation, and let your body and hormones dance in harmony!

🌸 Manage Stress: Chronic stress can wreak havoc on hormonal balance. Prioritize stress management techniques like deep breathing, meditation, journaling, or engaging in hobbies you love. Create a self-care routine that allows you to unwind and nurture your mind, body, and soul.

💤 Prioritize Sleep: Quality sleep is crucial for hormonal balance. Establish a consistent bedtime routine, create a sleep-friendly environment, and practice relaxation techniques before bed. Make sleep a priority and watch your energy levels soar while your symptoms fade away.

🌞 Soak Up Vitamin D: Get your daily dose of sunshine! Vitamin D plays a crucial role in hormonal balance. Spend time outdoors, bask in the sun's rays, and consider adding a vitamin D supplement if needed.

💕 Cultivate Connection: Surround yourself with love, laughter, and supportive relationships. Connect with friends, family, and a community of women going through similar experiences. Share your challenges, victories, and wisdom.

✨ Prioritize Self-Care: Create a self-care routine that nourishes your body, mind, and spirit. Practice mindfulness, engage in activities that bring you joy, indulge in relaxation rituals, and pamper yourself with self-love.

Double tap ❤️ if you're ready to unlock the secrets of hormonal balance and alleviate perimenopause symptoms through lifestyle changes! Comment below ⬇️ and share one lifestyle change you'll embrace today. Let's support and empower each other on this incredible journey! 💪💖

It's time to make moves! 💃 A few small tweaks to our diets can lead to major life transformations - so let's get started now and find out how to start living that healthier lifestyle! 🍎

🚫📉 Reasons Why You Aren't Seeing Results 📉🚫

🍗🥦 Lack of Protein: Protein plays a crucial role in building and repairing muscles. If your not prioritizing protein in your diet, you might not be providing your body with the essential nutrients it needs to fuel your workouts and recover effectively. 🥩🥚

💤😴 Insufficient Sleep: Sleep is often underestimated when it comes to fitness and weight loss. If you're not getting enough quality sleep, it can negatively impact your metabolism, energy levels, and overall progress. It's time to prioritize rest and establish a consistent sleep schedule. 💤💪

🚫🍽 Skipping Meals: Skipping meals can lead to a slowed metabolism and increased hunger later in the day, causing overeating or unhealthy food choices. It's important to nourish your body with balanced meals throughout the day to keep my metabolism humming and my energy levels stable. 🥗🍓

🏃‍♀️📉 Lack of Physical Activity: Consistency is key when it comes to exercise. If you're not increasing your activity levels or maintaining a regular workout routine, you might not be burning enough calories to create a calorie deficit for weight loss. It's time to amp up your activity and find exercises you enjoy! 🚴‍♀️🏋️‍♀️

🏋️‍♀️📉 Neglecting Weightlifting: Cardio is great for burning calories, but weightlifting has its own set of benefits. Incorporating strength training into your fitness regimen helps build lean muscle mass, boost metabolism, and enhance overall body composition. It's time to add some weights to your routine! 🏋️‍♀️💪

⛔️ Giving Up: The most significant setback of all is throwing in the towel. Consistency, patience, and perseverance are key on this journey. If you give up too soon, you won't see the progress you desire. It's time to reignite your motivation, stay focused, and believe in yourself! 💥🔥

Remember, transformation takes time and effort. Let's stay committed, make healthier choices, and embrace the process. We've got this! 💪💖

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🔥 Hot flashes are no joke, especially for women in perimenopause. Did you know that drinking certain beverages can trigger them? 😱

Alcohol, caffeine, and even hot drinks like tea and coffee can all contribute to hot flashes in perimenopausal women. 😫 But don't worry, you don't have to give up your favorite drinks entirely!

Try switching to decaf coffee or tea, or opt for a refreshing iced drink instead of a hot one. And if you do decide to indulge in an alcoholic beverage, try to limit yourself to one and drink plenty of water to stay hydrated. 💧

Remember, every woman's experience with perimenopause is different, so what works for one person may not work for another. Be patient and keep trying different strategies until you find what works for you. 💪

Are you feeling discouraged in your fitness journey? Remember, the key to success is to never give up!

Fitness is a journey, not a destination, and there will be obstacles and setbacks along the way. But with determination and a positive attitude, you can overcome any challenge and reach your goals.

So, if you've fallen off track or hit a plateau, don't give up! Re-evaluate your goals, adjust your approach, and keep pushing forward. Every workout counts, every healthy meal choice matters, and every step brings you closer to your best self.

Remember, fitness is not just about physical strength, but mental strength as well. Believe in yourself, stay focused on your goals, and never give up. You are capable of achieving amazing things and becoming the best version of yourself. So, let's crush those goals together and never give up on our fitness journey! 💪🏋️‍♀️🏃‍♂️

Have you ever thought about how going through perimenopause is like going through puberty in reverse? 🤔 It might sound strange, but it's true!

Just like puberty is a transitional period that marks the beginning of reproductive life, perimenopause is a transitional period that marks the end of it. During puberty, the body goes through significant hormonal changes that impact physical and emotional well-being, and the same is true for perimenopause.

Here are some of the ways perimenopause and puberty are similar:

🌸 Hormonal fluctuations: Both puberty and perimenopause involve significant hormonal fluctuations that can cause physical and emotional symptoms.

🩸 Changes in menstrual cycle: During puberty, the menstrual cycle begins, while during perimenopause, it starts to wind down and become irregular.

🌡️ Hot flashes: Hot flashes are a common symptom of perimenopause, just like acne is a common symptom of puberty.

👩‍🦱 Changes in appearance: During puberty, the body goes through physical changes like breast development and p***c hair growth, while during perimenopause, the skin may become drier, and hair may become thinner.

💪 Emotional changes: Both puberty and perimenopause can cause emotional changes, like mood swings and irritability.

It's essential to remember that perimenopause is a natural transition that affects every woman differently. While it can be challenging to navigate the physical and emotional changes that come with it, it's important to prioritize self-care and seek support when needed. You got this! 💪

Ladies! If you're feeling stuck in a rut and constantly wishing things would change, it's time to take action and start making those changes happen. Remember, the only way to achieve your goals is to put in the work and take the necessary steps towards them.

So, stop wishing and start doing! Take that first step towards your dream today, every action you take brings you one step closer to where you want to be. You've got this!

We all know that the road to achieving our fitness goals can be tough and challenging at times, but the most important thing is to never give up! Remember, consistency is key and every small step you take towards your goal counts.

Don't let setbacks discourage you, they are just a part of the journey. Use them as a lesson and keep moving forward. Your body is capable of amazing things, so push yourself out of your comfort zone and strive for progress, not perfection.

Make fitness a lifestyle and not just a temporary fix. Enjoy the process and embrace the changes that come with it. When you feel like giving up, remember why you started and the amazing benefits that come with a healthy and active lifestyle.

Let's stay motivated and committed to our fitness journey. Together, we can achieve anything we set our minds to!
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