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Managing the Perimenopause Transition
Help to alleviate the symptoms
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Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
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If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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