5 Ways to Coach a Better Metabolism in Menopause
In a recent episode I shared how to help clients with a flat belly. If you haven’t heard it, and this one appeals to you, you’ll want to listen. (stay with me! I’ll link to it in show notes)
Where metabolism is concerned there are two considerations:
One is what happens 30-60 minutes a handful of times a week. The other is about what happens the other 23 or 23 and a half hours of the day.
Which would you want to boost?
The consideration you have to make is that often a tough exercise session will make people compensate both with food and coach compensation. The total energy expenditure is lower in postmenopausal women who workout more than 2x a week with strength and cardio each.
You’re looking for the sweet spot of boosting muscle endurance and strength and stamina without decreasing energy or causing soreness that would make clients move less during the day.
Information published by the Mayo Clinic informs that it is the all-day activity or movement that a client does that correlates with their risk of obesity. That is, it’s not those who go to the gym most, it’s people who move the most during their days that have the least risk of obesity.
Strength Training is the only way to increase metabolism without accelerating aging.
For instance, a squat to an overhead press. First, you’ve got the potential for momentum. Second, the weight you can press overhead is going to be far less than what you can squat with, so the biggest focus becomes core and neither lower body muscle or shoulders. So if function is the key goal, this may be successful. If metabolism is, it is going to fall short.
I’ve got 2 or 3 clients at any given moment who will need to be told exactly what parameters to train in, but most importantly what NOT to do. For Sunday low slow runs I give very specific time and heart rate goals. If I give a distance I also give a time.
X distance or x time, whichever comes first.
Heart rate no more than _______.
Often the same clients will introduce intermittent fasting and get some initial success. They’ll have finally bought into the idea of boosting muscle protein synthesis and avoiding muscle protein breakdown.
And then they’ll regress.
Inevitably, it’s been because I have let my foot off the accelerator. If I stopped reminding them of the steps: Fast… feast.. Then fitness activity.
They’ve lost weight but muscle too.
Upon review there’s been fast fitness then minimal feast. It’s only when I ask very specific questions that this surfaces. Even for longtime clients. So, never… ever ever underestimate the value of repetition.
Other Episodes You Might Like:
5 Ways to Help Clients with a Flat Belly in Midlife https://www.fitnessmarketingmastery.com/flat-belly-in-midlife/
7 Tips to be a Personal Trainer Every Midlife Woman Wants to Work With https://www.fitnessmarketingmastery.com/be-a-personal-trainer/
5 Menopause Exercise Programming Tips from Recent Exercise Studies
https://www.fitnessmarketingmastery.com/menopause-exercise-programming/
Resources:
Menopause Fitness Specialist™ Program:
https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/
Health & Fitness Business Scorecard: https://www.fitnessmarketingmastery.com/scorecard
WellPros Mastermind & Mentorship Group: https://www.flippingfifty.com/WELLPROS
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