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There’s a shift that happens during menopause that catches a lot of people off guard—and I’m not just talking about hot flashes or sleep issues. I’m talking about strength. The kind you used to count on without thinking twice.
If you’ve felt yourself getting tired more easily, noticed it takes longer to recover after a workout, or that your body just doesn’t feel as strong as it used to, you’re not alone. One of the most overlooked parts of menopause is its impact on muscle mass. Knowing what’s behind it can help you take back control. What’s Actually Happening? As estrogen levels decline during menopause, muscle mass tends to decrease too. This is known as sarcopenia, and it starts slowly but adds up over time. You might first notice it when lifting something feels just a little harder than usual, or when your endurance takes a hit during a workout you’ve done a hundred times before. Estrogen helps regulate muscle repair, supports metabolic function, and plays a role in how your body stores and uses fat. When it drops, your body has to work harder to build and maintain lean muscle. And unfortunately, that means if you’re not actively doing something about it, your muscle loss will continue—making it easier to gain fat and harder to feel strong. This isn’t just a gym issue. Less muscle means:
The good news? You’re not stuck here. You can absolutely rebuild and maintain muscle. Menopause doesn’t mean your strong days are behind you. It just means your body needs a different kind of support now. 1. Strength Train Like You Mean It Two to three times a week, get some resistance training in. Dumbbells, resistance bands, bodyweight workouts—they all count. Focus on major muscle groups like your glutes, back, chest, and legs. And don’t be afraid to challenge yourself. Progressive overload—aka slowly increasing the weight, reps, or intensity—stimulates growth and keeps you getting stronger. 2. Prioritize Protein Protein is your muscle’s BFF. Aim to get high-quality protein in every meal—think eggs, tofu, chicken, lentils, Greek yogurt, or fish. Try to spread your protein across the day rather than loading up at dinner. Hitting 25 to 30 grams per meal helps with muscle repair and keeps you feeling full and fueled longer. 3. Stay Consistently Active You don’t need to crush a workout every day, but daily movement matters. Walk. Stretch. Take the stairs. Garden. Dance in your kitchen. Movement helps reduce inflammation, supports mood, and keeps your body more mobile and responsive to your workouts. 4. Ask About Hormonal Support If you're feeling frustrated even with consistent effort, it might be worth chatting with your healthcare provider about what’s going on hormonally. Hormonal shifts are real—and for some, exploring options like hormone replacement therapy (HRT) can be part of a muscle-preserving strategy. It’s not for everyone, but it’s worth knowing what your choices are. 5. Consider Taking Creatine Creatine has been getting a lot of press lately. According to Dr. Stacy Sims and Darren Candow, PhD creatine helps the brain, gut, heart and muscles. It aids in increased muscular strength, energy and performance of workouts. Talk to your healthcare provider, ND or CNP like me. Bottom Line Menopause changes your body—but it doesn’t have to define your strength. You can still feel powerful, capable, and energized with the right support and strategy. You are not broken. You’re just in a new chapter—and that chapter still gets to include strength, confidence, and feeling really good in your body. ✨ If this resonated and you want help creating a plan that actually works for your life and body, book a consultation with me, Andrea, at AGC Fitness. We’ll map out a strategy that helps you stay strong, feel amazing, and move through menopause like the powerful woman you are. -Andrea
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If you are playing pickleball, or thinking about starting, a little off-court training can make a huge difference.
You do not need crazy gym sessions. You just need to work on the right things to improve endurance, strength and power, and stay injury-free. Here are the exercises I recommend to level up your game: 1. Lateral Band Walks Pickleball is all about side-to-side movement. You’ve got to be quick, and you’ve got to be stable. I like to use a mini resistance band around the thighs and:
2. Medicine Ball Rotational Throws Pickleball = a lot of twisting, turning, and rotating through your core. Training that motion makes your shots stronger and protects your back. Here is what I usually do:
3. Single-Leg Deadlifts Balance is huge for pickleball. If you are lunging, reaching, or changing direction fast, you need strong, steady legs. I love single-leg deadlifts because they:
4. Quick Feet Ladder Drills If you want to react faster on the court, foot speed is your best friend. I like to throw in:
The key is moving light and fast. 5. Core Planks with Reach Strong, stable cores = better control when you swing, reach, or twist during a game. One of my go-to moves:
At the end of the day, getting better at pickleball is not just about playing more (although that helps). It is about giving your body the strength, balance, and quickness it needs to keep up. Even just adding a few of these exercises to your week will make a difference you can feel on the court. Play smart. Train smart. And have fun out there! You’ve got this, and I’ve got you. -Andrea If you are putting in the work at the gym, on the field, or wherever you train, your nutrition has to back you up.
You cannot outwork bad fuel. Trust me, clients have tried. Here are some of the biggest things I always remind my clients (and honestly, myself too). 1. Prioritize Protein If there is one thing I would say almost every athlete could use more of, it is protein. It is your recovery best friend. It helps you recover, repair muscles, build strength, and keeps you feeling satisfied between meals. Some of my go-to options:
2. Carbs Are Your Energy Source especially for endurance and high intensity exercise. I cannot stress this enough — carbs are not the bad guy. You need them for energy for your muscles to function well What I like to reach for:
3. Do Not Fear Healthy Fats Clients are always nervous about eating fats because of all the diet noise out there. But honestly? Once you start adding healthy fats regularly, your energy, focus, and recovery gets way better. High performance fats:
4. Hydration Is a Game Changer I used to think I was drinking "enough" water... until I actually started tracking it. Big difference. Even slight dehydration can make a workout feel ten times harder or could potentially cause muscle cramps What helps me:
If you feel tired, dizzy, or just "off" during a workout, check your water first. Nine times out of ten, that is the culprit. 5. Timing Matters More Than You Think I always remind people: what you eat around your workouts matters just as much as what you do in the gym. Here is the simple breakdown I follow:
At the end of the day, you can train hard, but if you are not fueling right, you are leaving results on the table. Start small, stay consistent, and trust that every good choice adds up. Fuel yourself like you respect the work you are putting in. Your body will thank you for it. You got this. -Andrea If you are thinking about adding yoga into your routine, or you’ve tried it a few times and are wondering if it is worth sticking with, let’s talk.
If you're going to try yoga, I'd recommend going for three times a week or more (it's the minimum input for seeing maximum results). Practising yoga can seriously change the game for you, and not just on the mat. Here is what you can look forward to: 1. You Will Get Stronger (and Not Just in the Obvious Ways) Yoga is not just stretching. It is sneaky strength training. When you:
2. Your Body Will Start to Open Up Tight hips, stiff shoulders, cranky hamstrings — we all have something. Practising three times a week gives your body a real chance to:
3. You Will Handle Stress Better This is the real magic. Yoga teaches your body how to stay calm when life is anything but calm. After a few weeks, you might notice:
4. Your Balance (Physical and Mental) Will Level Up Ever feel like some days you are just off? Yoga helps with that too. Practicing regularly builds:
5. You Will Recover Faster and Stay in the Game Longer Yoga is one of the smartest ways to help your body recover and stay strong. It helps you:
As a nutrition coach, one of the most powerful shifts I see in clients isn’t just in their bodies — it’s in their mood, mental clarity, and emotional resilience. And more often than not, it starts with the gut.
We talk a lot about what to eat for energy, muscle gain, or weight management. But if we don’t talk about how food impacts the gut brain connection, we’re missing a huge piece of the health puzzle. Let’s unpack what this connection really means, and how supporting your gut can support your overall well-being. What Is the Gut Brain Connection? The gut and brain are in constant communication via the gut brain axis — a complex network of nerves, hormones, and signaling pathways. The primary highway between the two is the vagus nerve, which allows your brain and your gut to send messages back and forth in real time. This is why chronic stress can show up as bloating or constipation. It’s also why gut imbalances can lead to low mood, anxiety, and even brain fog. In other words: your gut and brain are not separate systems. They are deeply interdependent. The Role of the Microbiome Your gut houses trillions of bacteria (along with fungi and other microbes) that make up your microbiome. This ecosystem plays a central role in:
Red Flags That Your Gut Brain Axis Might Be Out of Sync
How Nutrition Can Support the Gut Brain Connection The good news? Targeted nutrition and lifestyle shifts can dramatically improve gut function and help regulate your mood, stress response, and energy. Here’s where to start: 🥦 Prioritize prebiotic and fiber rich foods Think: oats, garlic, onions, leeks, bananas, and legumes. These feed your beneficial bacteria. 🧪 Consider fermented foods A daily serving of yogurt, kefir, kimchi, sauerkraut, or miso introduces healthy probiotics that support microbiome diversity. 💧Stay hydrated Dehydration slows digestion and contributes to constipation. It can also affect your mood and energy levels. 🧘♀️ Reduce chronic stress Chronic stress alters gut motility and microbial balance. Support your nervous system with breathwork, mindful movement, and adequate sleep. 🍬 Minimize ultra processed foods and added sugars These can feed harmful bacteria and promote inflammation, both in the gut and the brain. Final Thoughts If your digestion feels off — or your mood does — don’t assume it’s “just stress” or “just aging.” Your gut and your brain are constantly working together, and when one suffers, the other does too. Supporting your gut through food, hydration, movement, and stress management is one of the most impactful ways to care for your full self. If you're ready to explore what this could look like in your routine, I’d love to help you navigate it. -Andrea |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
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