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Managing the Perimenopause Transition
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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
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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
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
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