June 12

How an NYC-Based Menopause Health & Fitness Coach Is Helping Women Get Results and Feel More Confident

Sharon is an NYC-based menopause health & fitness coach. She helps peri-menopausal, menopausal, and postmenopausal women manage their weight, improve hormonal health, and achieve overall wellness through personalised fitness and wellness programs. 

Sharon aims to empower women by providing the tools and guidance they need to navigate menopause with confidence and vitality through her comprehensive online coaching programs.

If you're looking for a health & fitness coach who understands menopause, look no further. Sharon knows how to navigate this path effectively to get your body back on track. Hit the following link to book a free consultation ---> Yes, I Need Help! 

Sharon Jackson Menopause Specialist in NYC

Understanding Menopause: Stages and Symptoms

As women, our bodies go through various stages, each bringing its unique set of challenges and changes. Understanding these stages is crucial for managing your health effectively.

Perimenopause

Perimenopause is the transitional period leading up to menopause. It usually begins in a woman's 40s but can start as early as the mid-30s. During this stage, estrogen levels fluctuate, causing symptoms such as irregular periods, hot flashes, and mood swings. Weight gain is also common due to hormonal changes and a slowing metabolism, if you’re not active. 

Menopause

Menopause is officially diagnosed when a woman has gone 12 consecutive months without a menstrual period. This stage typically occurs in the late 40s to early 50s. The primary symptoms include hot flashes, night sweats, and vaginal dryness. Many women also experience weight gain, particularly around the abdomen, due to hormonal shifts and decreased muscle mass. 

It’s important to note that not all women experience menopause symptoms and have an easy transition. The reasons may be many, but one can speculate that lifestyle factors play a significant role.

If someone has chronic stress, elevated cortisol, digestive issues, insulin resistance, a poor diet, is inactive and other metabolic disorders like diabetes, high blood pressure and cardiovascular disease there is a greater chance of having more menopause symptoms. 

Postmenopause

Postmenopause refers to the years following menopause. While many symptoms of menopause may subside, the risk for health issues such as osteoporosis and heart disease increases. Maintaining a healthy weight and balanced hormones is critical during this stage to support overall health and well-being.

Frequently Asked Questions about Menopause: 

What is the impact of cleaning and beauty care products on menopause symptoms? 

Some of the worst offenders that negatively impact menopause symptoms come from our environment. 

Commercial cleaning products like the laundry detergent Tide and Whisk, disinfectants such as Lysol, Clorox bleach, Windex to name a few, are made with toxic ingredients that are not only harmful to our environment but also to our hormonal health. 

The chemical compounds found in these products as well as in many commercial beauty products and even some furniture are called  “xenoestrogens.” Xenoestrogens are chemical compounds that imitate natural estrogens and disrupt the endocrine system. When your hormones cannot function properly, this can lead to a variety of other issues.

When xenoestrogens enter the body they increase the total amount of estrogen resulting in a phenomenon called, estrogen dominance. Xenoestrogens are not biodegradable so, they are stored in our fat cells.

A build-up of xenoestrogens has been indicated in many conditions including breast, prostate and testicular cancer, obesity and diabetes.  

Some of the best ways to limit xenoestrogens is to ditch plastic and use stainless steel or glass for storing food or drinking water. Choose cleaning and beauty care products that are made from natural and clean ingredients. When you buy furniture, look for real materials like wood, bamboo, cotton or wool.

Make sure there are no flame retardants and formaldehyde in your furniture which can “off gass” for a long time. "Off gassing” is when volatile organic compounds (VOC’s) from liquid or solid materials are released into the air you breathe.

VOC’s are very small chemicals that come unattached from a product or material over time. You can always contact customer service and inquire about how something is made for more details. Your best bet is to educate yourself 

Is the herb Black Cohosh helpful for hot flashes?

This amazing herb has been a go-to remedy for centuries. Black cohosh is known for its potential to reduce the frequency and intensity of hot flashes. It works by balancing hormones naturally, providing much-needed relief without the side effects often associated with conventional treatments.

Recent studies have shed more light on how black cohosh works. It was once thought to contain phytoestrogens that bind to estrogen receptor sites, inducing an estrogen-like effect. However, we now know that black cohosh is technically a "Selective Estrogen-Receptor Modulator" (SERM).

This means it selectively mimics estrogen in the brain and bone, but not in the uterus or estrogen-dependent cancers. In one study, it compared favourably with raloxifene (a prescription SERM for osteoporosis), though with less potency.

Can a 42-year-old woman get menopause?

Yes, a 42-year-old woman can enter menopause, although it is more common to begin in the late 40s to early 50s. Early menopause can occur naturally or due to medical treatments like a hysterectomy. Understanding and managing symptoms early can significantly improve quality of life.

At what age are most women postmenopausal?

Most women are postmenopausal by the early to mid 50s. Post-menopause starts after a woman has not had a menstrual period for 12 consecutive months. This stage brings its own set of health considerations and requires ongoing management of symptoms, if any, and overall health.

Weight Loss Strategies for Menopausal Women

Menopause Specialist in NYC

Weight loss during perimenopause, menopause, and postmenopause can be challenging, but it's not impossible. Here are some effective strategies to help you manage your weight during these stages.

1. Balanced Diet for Hormonal Health

Maintaining a balanced diet is crucial for weight loss and overall health. Focus on nutrient-dense foods that provide essential vitamins and minerals without excess calories.

  • Protein: Include protein sources such as pasture-raised chicken and eggs, grass-fed-grass finished beef, wild fatty fish like salmon, and legumes such as lentils (soak them to make them more digestible). Protein helps build and maintain muscle mass, which is vital for a healthy metabolism.
  • Fibre: High-fibre foods like vegetables, fruits, potatoes, and starchy tubers like acorn squash and butternut squash can help you feel full longer and aid digestion. If there are blood sugar issues, like insulin resistance, it’s best to temporarily take out fruit and grains and work with a functional medical doctor until blood sugar is within an “optimal range.”
  • Healthy Fats: Incorporate healthy fats from sources like avocados, butter (from grass-fed cows), tallow, extra virgin coconut oil, sprouted and organic nuts & seeds, and extra virgin olive oil. These fats are essential for hormone production and overall health. Avoid seed oils such as canola, cottonseed, sunflower and corn which are pro-inflammatory, cause cellular damage and are problematic for the human body.
  • Avoid Processed Foods: Avoid or limit intake of processed foods, sugary snacks, and high-fat fast foods. These can contribute to weight gain and disrupt hormone balance.

2. Regular Exercise for Menopausal Weight Loss

Exercise is essential for weight loss and overall health, especially during menopause.

  • Cardio Workouts: Engage in regular cardio exercises such as walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. If you’re already very conditioned and have been working out for a long time with no musculoskeletal issues or other cardiovascular issues, you can incorporate 1-2 days a week of 20-minute HIIT (High-intensity interval training) workouts. 
  • Strength Training: Incorporate strength training exercises at least twice a week. Building muscle mass helps boost metabolism and reduce body fat.
  • Flexibility and Balance: Include activities like yoga and Pilates to improve flexibility, balance, and overall well-being.

3. Online Fitness Training for Menopausal Women in New York

With the shift to online fitness training, you can access a variety of workout programs designed to fit into your busy schedule. 

  • Customised Plans: Online fitness programs can be tailored to your specific needs, whether you are peri-menopausal, menopausal, or postmenopausal. Workouts are delivered via text/email along with weekly check-ins. 
  • Convenience: Train from the comfort of your own home or at a local gym. Consistency is key when it comes to exercise and experiencing the benefits. 
  • Expert Guidance: Benefit from expert advice and support, ensuring you perform exercises correctly and safely.

Managing Hormone Issues with an NYC based Health & Fitness Coach: Insomnia, Mood Swings, and Fatigue


Managing-Hormone-Issues-with-a-Menopause-Specialist-in-NYC

Hormone imbalances during menopause can lead to various issues, including insomnia, mood swings, and fatigue. Here are some strategies and suggestions to help manage these symptoms from NYC-based Menopause Health & Fitness Coach, Sharon M. Jackson.

1. Sleep Hygiene for Better Rest

Good sleep is crucial for hormone balance and overall health.

  • Consistent Schedule: Maintain a regular sleep schedule by going to bed and waking up at the same time every day.
  • Relaxing Routine: Establish a calming pre-sleep routine, such as reading, meditating, or taking a warm bath.
  • Environment: Ensure your bedroom is cool, dark, and quiet to promote restful sleep.
  • Get Your Hormone Levels Checked: If your sleep issues do not improve from the above suggestions, you may want to consider taking the DUTCH complete hormone panel and bring that to your doctor. The test is interpreted by a panel of experts on women’s health. This will paint a clearer picture of the next steps to address things like bio-identical hormones, stress management, diet and supplementation. 
  • Get Some Early Sunlight: Our internal clock or circadian rhythm is greatly impacted by how much light we get or don’t get. Too much artificial light (blue light) from digital devices and time spent indoors can throw off our sleep/cycles. There is research to support how early morning sunlight can help us reset our circadian rhythm. We have photo receptors on our retina called ipRGC (intrinsically photosensitive retinal ganglion cells) and when we expose our eyes to early morning light, we trigger those receptors to bring our internal clock back into harmony.  Also, try wearing blue light-blocking glasses when working on your computer to decrease exposure to artificial lighting. 

2. Natural Remedies for Hormone Balance

Incorporate natural remedies to help balance hormones and alleviate symptoms.


    • Herbal Supplements: Consider supplements like black cohosh (mentioned earlier), red clover, and evening primrose oil, which may help reduce menopausal symptoms. If you are on medication or have allergies, always check with your doctor/naturopath first, to avoid potential drug interactions. 
    • Essential Oils: Use essential oils such as lavender and chamomile to promote relaxation and improve sleep quality.
    • Healthy Diet, Water & Cookware: The best advice is to eat whole and unprocessed food and avoid anything processed and that includes seed oils like canola oil. Also, invest in a good water filtration system like Aqua True that removes pollutants and impurities like chlorine and fluoride which are neurotoxins. Do your best to cook more at home where you know exactly what’s in your food. Use stainless steel, glass and/or ceramic cookware. Many cookware contains aluminium (i.e. non-stick pans) which is a carcinogen and leaches into your food. Consume a diet rich in healthy fats like avocados, grass-fed butter, grass-fed beef tallow, extra virgin olive oil, extra virgin olive oil and avocado oil which nourish your hormones. Eat quality proteins like grass-fed-grass finished beef, pastured turkey, chicken and whole eggs, grass-fed/grass-finished organ meats and wild fish. The best starches are those that come from the ground like acorn squash, butternut squash and kabocha. Dark green leafy greens and low-sugar fruits like berries complete the picture. 

3. Stress Management Techniques

Managing stress is vital for hormone health.

  • Mindfulness Practices: Engage in mindfulness practices such as meditation, deep breathing exercises, and yoga to reduce stress and improve mental clarity.
  • Regular Exercise: Physical activity helps release endorphins, which can improve mood and reduce stress levels. Find an activity that you like and be consistent. If you’re inactive, start with daily walks and some stretching and build from there over time to more challenging workouts. 
  • Social Support: Connect with friends, family, or support groups to share experiences and gain emotional support.

Benefits of Online Fitness Training For Menopausal Women With NYC based Menopause Health & Fitness Coach, Sharon M. Jackson

Fitness Training For Menopausal Women

Transitioning to online fitness training offers numerous benefits, especially for busy women navigating the stages of menopause.

Advantages of working with a Menopause Specialist:

1. Flexibility And Convenience. 

Online programs from a Menopause Health and Fitness Specialist offer personalised coaching and support ensuring that workouts are tailored to your specific needs and goals. 

2. Personalised Guidance

Online programs from a Menopause Health and Fitness Specialist offer personalised coaching and support ensuring that workouts are tailored to your specific needs and goals.

3. Access to Resources

Online fitness training often includes access to a wealth of resources, such as workout videos, nutrition guides, recipe/meal plans, building better habits and wellness tips, provided by NYC based Menopause Health & Fitness Coach, Sharon M Jackson to support your fitness journey.

4. Community Support

Join a community of like-minded w-omen who are also working towards their health goals with Sharon’s expert guidance. This sense of community can provide motivation, accountability, and support.

Additional Tips for Menopausal Women


1. Best Diet for Menopause Weight Loss

Adopting a diet specifically tailored to the needs of menopausal women can significantly aid in weight loss and hormone balance. Focus on:

  • Whole Foods: Emphasise whole, unprocessed real foods to ensure you get maximum nutrients.
  • Hydration: Drink plenty of filtered water to stay hydrated and help manage hunger. Decrease or eliminate alcohol and soft/sugary drinks. 
  • Calcium and Vitamin D: These are essential for bone health, especially during and after menopause.

2. Hormone Balance Tips for Peri-menopausal Women

Balancing hormones during peri-menopause can alleviate many symptoms. Consider:

  • Consistent Exercise: Regular physical activity helps regulate hormones. Aim for 20-30 min 3x/week to start. 
  • Stress Reduction: Practices such as yoga, meditation, and deep breathing can reduce stress and help balance hormones. Even a 5-minute meditation or some yoga stretches makes a difference. 
  • Adequate Sleep: Prioritise sleep to allow your body to reset and maintain hormonal balance. Review the section on sleep recommendations and consider hormone testing if sleep is really off.

3. Menopause Support Groups

Joining a local or online support group can provide emotional support and practical advice. Look for:

  • Local Meetups: Participate in local groups or events specifically for menopausal women.
  • Online Communities: Join online forums and groups where you can share experiences and gain support from women going through similar stages. Facebook has many groups; My group is called KUHLEBODY. Contact your local community centers for meet-ups or start your own! 

4. Dealing with Menopause Symptoms

Effectively managing symptoms can improve quality of life. Strategies include:

  • Regular Health Checkups: Regular visits to your healthcare provider can help monitor symptoms and adjust treatments as needed. Get blood work done especially if you have insulin resistance which can lead to other issues down the road if not addressed. 
  • Mindfulness and Relaxation: Practices such as mindfulness meditation and progressive muscle relaxation can help manage symptoms like anxiety and mood swings. Massage and acupuncture can also help lower stress. Try this mindfulness hack: Eat without the TV or doing work to avoid multi-tasking, eat slowly and put your fork down between bites. This is also a good weight loss strategy. 
  • Diet Adjustments: Reduce caffeine and sugar intake to help manage hot flashes, mood swings and improve insulin sensitivity.

5. Insomnia Relief for Menopausal Women

Insomnia is a common issue during menopause. Try these tips for better sleep:

  • Create a Sleep-Inducing Environment: Keep your bedroom cool, dark, and quiet. Refer to the earlier suggestions about getting more early morning sunlight and have your cortisol levels checked. You can order your own labs from www.lifeextension.com and have the blood draw from your doctor. Some tests just use saliva. 
  • Relaxation Techniques: Practice relaxation techniques before bed, such as reading, taking a warm bath with magnesium salts, or listening to calming music.
  • Avoid Stimulants: Limit caffeine, alcohol and sugar intake, especially in the evening or eating too late at night. 

Finding A Menopause Fitness Specialist In New York

Finding A Menopause Fitness Specialist In New York (1)

If you're looking for more personalised guidance, consider seeking out a menopause fitness specialist. Here are some tips to help you find the right professional to support your health and fitness journey during menopause:

1. Personal Trainer for Menopause Near Me

When searching for a personal trainer, look for professionals who specialise in working with menopausal women. These trainers understand the unique challenges and needs that come with this stage of life.

Key things to look for include:

  • Certifications: Ensure the trainer has relevant certifications, such as those from the National Academy of Sports Medicine (NASM) or other recognised fitness organisations. Specialised training in menopause fitness is a significant plus.
  • Experience: Choose a trainer with a minimum of 3 plus years experience working with peri-menopausal, menopausal, and postmenopausal clients. They should be knowledgeable about the physical and hormonal changes that occur and how to address them effectively.
  • Client Reviews: Look for testimonials and reviews from other women who have trained with them. Positive feedback from similar clients can be very reassuring.

2. Menopause Personal Trainers in New York, U.S.

In New York, you have access to some of the best fitness professionals in the world. When looking for a menopause personal trainer, consider the following:

  • In-Person and Online Sessions: Flexibility is crucial. Look for trainers who offer both in-person and online training sessions. This allows you to choose what best fits your lifestyle and schedule.
  • Customised Programs: Your trainer should be able to provide customised fitness plans that cater specifically to your needs, whether it's weight loss, strength training, or managing menopause symptoms like insomnia, digestive issues and mood swings.
  • Holistic Approach: A good menopause fitness & health coach should offer more than just workout routines. They should provide guidance on nutrition, lifestyle/habit changes, and stress management to help you achieve holistic health.

3. Additional Menopause Support in NYC

For those who need a more comprehensive approach, consulting with credentialed menopause specialists can be incredibly beneficial. These specialists offer a wide range of services, including clinical lab testing and hormonal treatments. When looking for a menopause specialist in NYC, consider:

  • Multidisciplinary Expertise: Look for specialists like gynaecologists who specialise in menopause and can address various aspects of menopause. This includes medical professionals, nutritionists, and fitness experts who work together to provide a comprehensive care plan.
  • Personalized Care: The specialist should offer personalized care plans tailored to your specific symptoms and health goals. Consider speaking with an M.D. with additional education in Functional/ Integrative health care. This can include bio-identical hormone therapy (a more holistic and safer option than HRT) and specific labs outside of the standard labs covered by health insurance. Advanced nutritional guidance from a practitioner who is also well-versed in lab testing and interpretation.  
  • Support and Resources: A good specialist will provide ongoing support and access to resources such as support groups, educational materials, and wellness workshops.

Conclusion

Managing weight and hormone issues during peri-menopause, menopause, and post-menopause can be challenging, but with the right strategies and support, it’s entirely possible!  If you’re looking for personalised guidance and a community that understands your journey, consider joining one of KuhleBody’s online programs.

Sharon Jackson Menopause Specialist in NYC

About The Author 

My name is Sharon, and I created KuhleBody, a health & fitness coaching site dedicated to helping peri-menopausal, menopausal, and postmenopausal women achieve their health and fitness goals. 

With a focus on weight loss, strength training and hormone balance, I offer online programs that fit into your lifestyle. 


To discover how I can help you, simply click the link below to arrange a FREE 30-minute consultation. 


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Womens Fitness


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