YOUR MENOPAUSE JOURNEY TO
STRONG & LEAN
Science-backed strategies for nutrition, exercise, and lifestyle to make menopause work for you, not against you
Have the things that used to work stopped working?
Are you eating healthily and exercising, but seeing no change?
You’re not alone. 50% of women will experience weight gain, with an average gain of 10kg by the time menopause is reached, and HRT does not directly help manage weight gain or support weight loss.
Why old diets don’t work.
Our bodies undergo an enormous hormonal and biological transition during menopause. Declining oestrogen has a huge impact on many functions that influence weight loss.
This is why our old diets don’t work, and why ‘eating healthy’ and exercising still isn’t enough.
Now, we need a different approach. And if you’re ready to discover that new approach for yourself, you’ve come to the right place.
WHY YOU CAN TRUST MY ADVICE
My story
I retrained as a personal trainer, specialising in menopause, when I was 48 because I couldn’t find the answers I needed to help me as I went through it myself.
Losing 30lb Menopause Weight
Now at 54, I have transformed my own body, losing 30lb of menopause weight whilst doing less exercise than I used to. I’ve reduced many of my symptoms, and am fitter and stronger than at any other time of my life.
I’ve also helped 100s of women do the same, by ignoring fads and using scientifically proven methods for peri and post menopausal women.
Women can still lose weight now - and it’s important for our health. A significant proportion of the fat we gain during the menopause transition is visceral fat, which increases our risk of high blood pressure, high cholesterol, insulin resistance and developing coronary heart disease.
I also understand how stressful and challenging mid-life is. The good news is that weight loss now is easier than you think. You don’t need to be starving all day, and do tons of exercise. In fact that’s one of the biggest mistakes women make that prevents them from achieving their goals.
HOW MENOPAUSE MAKES
WEIGHT LOSS HARDER
Poorer quality sleep. Even one bad sleep increases hunger hormones and is known to increase calorie intake and make us crave sugar and processed foods. Eating just a few hundred extra calories a day adds up to significant weight gain over time.
More inflammation. Oestrogen protects us against inflammation, so when levels drop we are more susceptible to increased inflammation which makes weight loss harder.
Increased stress and more susceptible to the effects of stress. Continued stress increases cortisol which is linked to an increase in abdominal fat. It also makes weight loss harder because many women, often unknowingly, use food and alcohol to cope. Sources of stress include work and personal stress, but what most people don’t realise is that fasting, eating too few calories and over-exercising also cause stress. This is one reason why women who cut calories and increase exercise don’t see results, which can be very distressing and lead to further calorie restriction which can increase menopause symptoms and lead to long-term issues like reduced muscle mass and even decreased bone density.
Gut health changes. Our gut microbiome changes during menopause. Good bacteria die off and bad bacteria proliferate. Digestion slows and nutrient absorption becomes less efficient. This is why many women experience bloating, and constipation. Poor gut health is also linked to increased weight gain.
Insulin resistance. Declining oestrogen levels can also reduce insulin resistance. This can also lead to increased fat storage - even when our diet has stayed the same.
But it’s not just the changes happening in our bodies that we need to understand:
Many midlife women are incredibly stressed. They don’t have time to eat properly, they rely on snacks and caffeine to get them through the day, and nice food and alcohol are sometimes the main source of pleasure in their lives.
And when they get a minute to themselves, sinking into the sofa in the evening is far more appealing than a workout when they feel exhausted most of the time.
So, whilst most women understand what they should be doing, working out how to fit it all into their already hectic lives is a huge barrier.
WHAT TO EAT NOW
Count nutrition not calories:
Eat protein with every meal. Aim for 90-100g protein per day, evenly spread across three meals. (Active women should aim for higher levels). Protein is an essential nutrient and is known to reduce hunger and cravings.
Eat around 250g vegetables with each meal. Aim to eat a wide variety of plants across a week. This improves fullness, increases fibre and supports gut health.
Swap ‘white carbs’ for wholegrains. Adding beans, pulses, quinoa, oats, etc… further supports gut health.
Eat more anti-inflammatory foods. Incorporate oily fish, nuts, seeds, flax oil, fruit and vegetables and spices. The menopause society recommends women aim for around 156g oily fish per week.
Eat three good-sized meals a day, that you really enjoy. This reduces hunger, improves energy, and even sleep! It works because it eliminates the need for constant snacking which can save hundreds of calories a day. For many of my clients, this is all they need to do to lose weight - without having to track a single calorie!
HOW TO EXERCISE NOW
Stronger, leaner, fitter for your next chapter:
All exercise is good for us, but what many of us get wrong is the balance across strength and cardio.
If your goal is fat loss:
Prioritise strength. When you lose weight, you lose a combination of body fat and muscle. We have to protect our muscles now, so doing 2 or 3 30 minute strength sessions protects against muscle loss so more of the weight you lose is fat.
Daily LISS (Low intensity steady state exercise). Minimising stress is critical for successful mid-life weight loss. Overdoing the cardio will backfire. Instead incorporate 30mins to 1 hours of daily walking or other activities like cycling, swimming, dancing.
HIIT (High Intensity interval training). This isn’t essential to start with, especially for new exercisers. But long term this brings more health benefits than moderate intensity exercise like running. One or two short sessions (around 20 minutes including warm up) is all you need.
SLEEP, STRESS MANAGEMENT
& RECOVERY DAYS
Getting the balance right is essential now:
Quality sleep. If you’re constantly shattered, you’ll never win the battle with cravings. Whilst menopause does cause sleep issues, its not the only cause. Poorly managed stress stops us falling into a deep sleep and we can wake easily. The wrong diet can cause sugar crashes waking us up in the early evening. And sometimes, we just don’t get to bed early enough because we don’t let ourselves.
Stress management. We can’t simply take away stress, but we can get better at managing it and learn how to stop worrying and overthinking all the time, and allow ourselves to relax.
Stress balancing. How often do you take time out for yourself? Probably not enough. Making space in your life to rest, relax, enjoy yourself balances out the times when stress is unavoidable.
Recovery. We need more recovery time now between exercise sessions, which means planning days with NO exercise and letting ourselves sit down and relax more.
How all this helps. These are the game changers that help you feel back in control of your life, have more energy, less brain fog, become more resilient to stress and conquer emotional eating habits.
Midlife can be our
strongest chapter!
I went from having no energy, motivation or confidence, to feeling the strongest and most capable I ever have in my life after conquering cravings, losing 30lb and learning how less exercise is the key to a stronger, leaner, fitter body after menopause.
Menopause doesn’t have to be the start of a slow decline, or a permanent loss of who you are.
There’s no denying how challenging this process is, and how hard it is to navigate so much conflicting advice, and sometime you simply need help.
This is where I come in. I’ll work with you on a one to one basis to give you the structure, support and accountability to finally achieve your goals, and give you the strength and confidence for your next chapter.
WANT TO KNOW MORE ABOUT
WORKING WITH ME?
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When we work together I’ll put together a personalised diet and exercise plan that takes into account your goals. There is no one-sized-fits-all programme, instead I will help you find a way of eating and exercising that fits into your life as easily as possible.
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No. The most important part of the process is having regular 1-1 sessions which take place on zoom or whatsapp video. We’ll develop a close working relationship designed to give you the support and accountability you need, when you need it.
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Accountability is one of the most powerful tools available when you are stressed, overwhelmed and busy, because it makes it so much easier to make the right eating decisions - which is the biggest factor in weight loss. You upload a quick photo of all of your meals and snacks into an app, so I can track your meals in real time. This takes no time at all and means you don’t have to track calories. Its a game changer!
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Yes. During our first face to face session we’ll go through your current diet, what you do and don’t like, what your favourite snacks are, whether or not you are cooking for other people. I use this information to create a meal plan and recipes that will fit into your lifestyle without extra work.
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Yes you can. In fact its important to learn how to incorporate your favourite foods and drinks, so you don’t feel deprived or get bored.
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Yes. I will put together a personalised workout programme for you, based on your goals, your experience, whether you are in a gym or prefer to workout at home and also how much time you have. The workouts are built into your app and are very easy to follow. You don’t have to wonder if you are doing the right exercises any more, I plan all that for you so you can just take your brain out and follow the workouts knowing what you are doing is going to work!
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There are a few ways I help you with this. The workouts include videos for you to follow. You will also send me videos of you doing the exercises now and again so I can check your form. I also offer live technique coaching sessions either online or in person (depending on where you live) so you can learn the correct form.
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I am a qualified personal trainer and corrective exercise specialist. Most injuries are caused by muscle imbalances and I can give you exercises that will address this. I also help you with proper technique, give you warms ups to follow, stretching routines for after workouts and mobility routines. If you are working with a physiotherapist to mange an existing injury, I can liaise with them directly to ensure my programme for you supports their recommendations.
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It depends on your goal and how many changes you can reasonably make in your current lifestyle. I recommend planning for it to take between 3-6 months. We are working on creating sustainable changes that will last for life.
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Yes. I am a fully qualified level 3 personal trainer and nutrition advisor. I am fully insured to support clients with their health goals.
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Firstly I am a post menopausal woman myself, so I have first hand experience of dealing with the challenges of menopause. I stay on top of current research and guidelines for nutrition and exercise for menopausal women - fortunately there is a lot more available now than 5 years ago. I have also taken Dr Stacy Simms Menopause Course for diet and exercise for active women. To date I have worked closely with around 200 menopausal clients both in person (ie 1-1 settings) and online and therefore have , and have lots of practical experience of diet and exercise strategies that have got real results.
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You can email me at hello@gabrielleohare.com
Please tell me a little bit about yourself, what your goals are and what you are struggling with. I will reply to you within 24 hours to arrange a video call.
This call allows us to meet each other, talk more about the support you need and how the programme works and the cost, and helps us decide if we are a good fit for each other.
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If you decide to go ahead we arrange our first call together at a time that is suitable for you.
During that call I’ll ask you about your diet and lifestyle in more detail so that I can build your programme. Your programme will be ready and sent to you within a few hours of that call so you can get started straight away.
What my clients say
“I’ve noticed I’m on automatic pilot now. I plan and eat my meals and rarely think about snacking.’ Lyndsey
“I went from being unable to do any pressups to doing 12 in 3 months! And I still can’t believe I’ve not had a packet of crisps when I used to live off them. .” Rachel
“I went from being having no energy to exercise to coming second in my first ever pole walking event!” Hannah
“I had lots of stress last week with my son starting school, but I’ve managed my eating much better than I would have before I started working with you.” Vicky
“My mindset has changed. I just don’t feel the need to snack as much anymore and I’ve rediscovered my love of exercise. I feel like the old me has come back.” Gill