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It’s possible to feel fit & fab thru menopause…
I’m Cora Naylor – Certified Co-Active Coach and Emotion Code Practitioner.
Whether you’re an Empty Nester or not figuring out whether or not you are in menopause and getting the help you need to get thru this time of life can be challenging. To give us some helpful tips I’ve invited Kate Sansum to join us today.
As a social media influencer and fitness expert Kate combines her health and wellness knowledge with her own personal journey through the menopause to help ladies find daily solutions to keep feeling fit and fab during this time of life. Welcome Kate!
Kate: Thank you very much. Thank you so much for having me Cora, so pleasure to be here. Cora: Great, I know you're gonna have some good tips because it definitely can be a challenging time. I know personally for me it was the the perimenopause that seemed to be going on forever and it was a long process, the menopause part didn't seem as bad. but for many women it's challenging all over the place. Kate: It is and even the terminology of the perimenopause. so many ladies aren't even aware that that is a thing. they think so long as their periods are still happening that they can't possibly be menopausal. whereas in fact, it can be a four year lead in for ladies. And when the estrogen levels are going up and down they still think that it couldn't possibly be happening but in fact it is. Cora: yes, the joys of being a woman. we just go from one stage to the next. Kate: Yes. Cora: So what led you up to this. you've been in the fitness industry for a lot of years right? Kate: yes. so I've been in the fitness industry for 31 years actually and helping ladies feel good to get fit. I've been out in the community, and up in the northeast of Scotland is where I am based. And so, when I used to be a fitness instructor in gyms and then within our martial art studio. And then I started doing online fitness, two years ago, to fit in around my children. us ladies that have to fit in around children so I had my twins when I was 43. I'm 51 now. And so I wanted to be around for them. So fitness online is what I started, and then started going through the journey with other ladies of my age group, into the menopause last summer. Cora: so maybe you can give us a little bit of background of what made you get really focused on menopause. Kate: last summer, I started realizing that I was losing my mojo. a lot of my ladies call me like the original Duracell bunny the original high energy person. And I was just kind of finding that I was losing that, and the pleasure of my children. There was just an edge was being knocked off me. I was getting a lot more aches and pains, and then the only thing that made it trigger was the sweat and because I went through IVF treatments to have my children. I had to go thru 10 rounds of IVF. And during that time they took my estrogen levels right down to zero so I went through the equivalent of the menopause in 10 days. And I did that eight times. So, I knew, wait a minute, I know what these symptoms are. during that time I had to do a lot of self help on myself to keep my marriage and keep my husband, willing to keep trying for these children. So, I thought, Wait a minute, I know this is a hormone imbalance. I started to look for information on the medicals and couldn't find for those of us that are list tickers. There was no list. I couldn't find it anywhere. I could find lots of people talking about their symptoms. Lots of people talking about HRT but I couldn't find a list. So I set about getting the information together and found a list for ladies. Cora: Oh awesome so that's a checklist to see if you're in the process of menopause. Kate: Yes, so this helps people. I managed to get it down to 19 of the most frequent symptoms of perimenopause, and menopause. And I took that with me to my doctor. the list that I found was actually used back in the 1970s for ladies when they thought they might be losing their mind and had enough science behind it that I was willing to give it a try at that stage. And so I had the 19 symptoms, and I kept a diary of three weeks before my appointment of how frequently I felt these symptoms, took this along to my doctor. she said, Oh my gosh. I don't know if it's the same in Canada but we only have 10 minutes to pour your heart out to your doctor, get a diagnosis and leave the building. And for the menopause because it's an emotional thing as well and quite often ladies haven't spoken about it before .she said quite often the first five minutes is ladies crying. And I need to establish if it is anxiety, depression, or something else. And so this list, you take that process away the doctor. It's in line with the tick list that the doctors are looking for for symptom, so they can then cut straight to the chase and establish if it is the menopause or if it is something else. Cora: So do you know what some of the differences would be that would be more inclined to be on menopause as opposed to anxiety and other things. Kate: Yes - so it tends to be that the anxiety has come on, not because like the clinical anxiety can come on, because of a particular event or something that triggers it. where as the hormonal, anxiety, seems to be something that builds within people, and it isn't there all the time. because it's going with the hormone fluctuations. and the fact that you are getting this alongside the headaches, alongside hair falling out nails becoming brittle, tingling sensation on you tooth, your extremities tingling. The night sweats people tend to just think it's about the night sweats and about the foggy mind but there's so much more to it than that. Cora: I know I can remember in the perimenopause for me I felt like I was PMSing for three weeks and then had my period for a week so I was happy when that was over. Kate: Yes, absolutely, but it's one of those things that's ladies. once we know what it is we can deal with it far better. Cora: Yeah, good. And so is that part of your program. part of the exercise. and do you help with other parts of it as well. Kate: Well what we found what I found for myself, and then as I did more research into it. is the more that I exercised. but we need to change the way we exercise. we also get weight gain round the middle because of the estrogen dropping. And believe it or not the fat cells around your stomach actually produce estrogen. So your body is craving estrogen switching to such an extent, it will lay down the fatty adipose tissue, specifically around the middle. And also it is withdrawing muscle, you're dropping the muscle from over the age of 40, but specifically when the estrogen levels drop. So your whole metabolism is closing down and is slowing down. So when I asked my doctor about it, I said is this actually scientifically proven, and she said oh yeah something like that so you just need to cut out a meal a day. And she didn't know my background. helps a bit with that as well. and I was like, Oh, my gosh, this lady sees 10 women a day, specifically for HRT or hormones or menopause. And if she's telling each one of those to cut out a meal a day, they're gonna get their blood sugar levels, going up and down even more, they're gonna feel even more tense, even more fenced off, it's just going to accelerate things. So I found that we need to do certain resistance exercise, you need to do little and often things that have served you in the past are actually I'm afraid, sorry ladies to hear this. No longer gonna serve you. You need to change what you are doing in your exercise regime. The minute you start to get the little stick arms and legs and the barrel around the middle. You need to find somebody who knows what they're talking about, and change it. Cora: Right. And so what kind of things are we supposed to be doing different then. do we eat differently and exercise differently. Kate: Yes. you're looking at a lot of your deep green vegetables. you're looking at a lot of anything that is the the red and the purple side of things when it comes to your colorful carbohydrates. protein is your friend, because you need to keep the muscle. and carbs are your friend, because you need to be mixing it up but you need to be using the nice good carbs. And suddenly the white bread, the whites in there, are really not your friend at all. So, a lot of antioxidants and that's, I think. and then the exercise, you need to add resistance. need to have resistance. Otherwise, you know when you see a lot of ladies over here because we're in golfing country. You see a lot of older ladies on the golf course that have got flat bottom. Whereas, they used to look amazing in their lycra in their 20s 30s, maybe early 40s, but then suddenly from nowhere, you start to you start to get the bingo wings, the saggy skin, and the flat bottom. Well this is a sign that you need to do the resistance training, get the muscles working, and you need low impact. suddenly running, and a lot of cardio is not going to do it, that's just going to burn up your muscles quicker. Cora: Yeah, so resistance stuff like weight bearing exercise so is that what you mean? yoga. Kate: Again it's finding a trainer that knows what they're talking about that use. You only need small resistance to make the difference. And you can use bands, you can use. it's not a case of going in the gym and starting power squatting and things like that. Just using small resistance but very frequently so in Kates Club. I have ladies, exercising with me five times a week, 20 minutes is all we require, and then stretching one day, and I do a Saturday sizzler for 10 minutes because every lady on the planet is really busy on a Saturday or less likely to do it, so I make it 10 minutes of really easy. And we mix it up in there, stretching keeping the injuries at bay. Cora: Oh, yeah, it's a nice quick one and especially these days everybody's working out at home. I mean a few people have gone back to the gym but it's not in full force yet so that's great to know. thanks so much for being here today Kate. and if people want to get in touch with you, they can go we've got your website running along here so if they want to find out more about your Kate's club. Your workout and do talk about fitness and eating a little bit in there is it mostly just working out. Kate: I have a full eating method that I follow with the ladies in there, and also for people that want that list of the 19 symptoms, go to my blog on my website. I think it is the third blog down that says, Are you menopausal, and you will see there is a downloadable PDF there. the ladies can go there to download that to take to their doctor's or just for reference, really. So I tried to put out as much information as I can on my Facebook page. So, yeah, reach out to me on my Facebook page, I'm always every every other every day there's tips out there I'm very active on social media. So reach out to me anyway. I was put on this planet to help other ladies feel good. Oh Cora: That's so great. So thanks again Kate for being on here and sharing. if anybody wants any other questions answered you feel free to reach out to Kate through her website. again it's running along the bottom. if you're an empty nester and you want some support from some other empty nesters comment below with a “yes” and they'll get you added into my empty nester group. So thanks for joining us today everybody and we'll see you next time. Get Kate's 19 Tips: https://katesansum.com/kates-menopausal-checklist-what-are-the-symptoms/ Join Cora's Empty Nest Group: http://bit.ly/you-beyond-the-empty-nest Book a Complimentary Coaching Call with Cora: https://coranaylor.com/emptynestcoach/