How can you support rising estrogen he first half of your cycle and then progesterone the second half without getting overwhelmed?! Here’s the 10,000 foot overview along with the basics for all month long One step at a time baby! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And Follow this podcast!

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Supporting your Hormones all month long

I know you’ve heard me say each week of the month you are hormonally and biologically a different woman… Today let’s talk about each woman and her characteristics and strengths Then I’d like to invite you to try to figure out where you are before next weeks podcast when we will be discussing how to best support your hormones whether or not you have. Download now www.NowGetGoing.com/date Free date night cheat sheet with many of these characteristics listed for you Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE: All the Women of the month

In today’s use your cycle series we’ll be talking skincare and your cycle In case you weren’t aware, your skin changes with your cycle Maybe though you are a waxer and have been asked if you were scheduling right before or after your period Ever wonder why? Today we’ll cover that and the week by week guide to skincare with your cycle in mind Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: Skincare

After 40 weight loss seems like it should be easier but Often we find ourselves behind the 8 ball before we even start Check out the 6 things I think get us all tripped up and what to do instead Which of these has been your undoing? Shoot me an email Denise@nowgetgoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

6 Tips for successful weight loss after 40

Yes! You can USE YOUR CYCLE to plan your exercise In fact for best results, please use your cycle! When you lean in and trust the process you will find you make far greater gains (or losses, as the case may be)with far less effort I’d love to hear if you decide to take me up on my date... Shoot me an email to let me know Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: EXERCISE

Ever feel too old to start again or start something new? I was recently at an art gallery and saw this beautiful piece of artwork called “the future is calling” and it got me thinking Too often by the time we get to our 40s and beyond we are stuck in a loop Work, home, Netflix, repeat And our energy is low, Our brain fog thick And internal drive dampened Today we talk about getting it back and becoming the 2nd half achiever! Ready to see how the Use Your Cycle Method can help? Email me denise@niwgetgoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

What are you doing for your 2nd half?

We are creeping up on Summer vacation time, Cabin time, Just plain downtime… And having just gotten back from a mini vacation myself, I thought I’d share some tips on how to use your cycle while on vacation Eating and exercise tips! Also! An amazing report from a Use Your Cycle gal! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: Vacation tips

Have you given up on you? Already? Life is nowhere near over 35 40 50 Menopause Empty nest Divorce 60 Grandkids Times of reflection Times of massive life change Insert mini Vaca and a rather blunt sales gal You’re not getting any younger Time to take a chance on you Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

Have you given up on YOU?

When women quit looking for the quickfix or going back to extreme restriction that worked once upon a time… And when they just lean into the new hormonal profile of their body, things fall into place or fall off! And as they lean into their hormones they inevitably help build a new lifestyle that quickly melts fat; while improving sleep, increasing energy and decreasing pant sizes leading to an improved libido and overall better mood!! With that let’s talk calories and your cycle! First , you don’t have to count calories if that’s not your thing Keep listening for the 3 easy tips Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: Calories & Your Cycle

When I first start with clients I used to just jump in with how many grams of this and that. But over the years I have realized that we all have different ideas when we hear protein or carbs and honestly I’ve been at this for so long sometimes I forget to start at the very beginning. So guess what we’re doing today! Yep. the beginning! What’s a protein? What’s a carb? What’s a fat? And how much of each does the peri & menopausal woman need? Confused and overwhelmed? But not ready to go all in on the Use Your Cycle Method? I do 3, 30-minute coaching calls to help you get a hold of all of the numbers and get you started, send me a message for more info Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

Menopause, macros, calories and more

Today we are going to explore all the ways you can use your cycle and why you would want to anyway! Things like... Pregnancy and planning pregnancy Date night planning, book club scheduling, poker night or fishing weekend Negotiations... Work scheduling Exercise Dog walks Housework Recovery activities Carb cycling and fasting schedules Meal planning Restaurant packing Supplement rotation Skin care regimen Actually – just about anything! And you’ll find that once you start using your cycle your life will flow, and it will be easy... and you’ll get so much more done when you put the pedal to the metal some weeks and pare down to the minimums, no guilt, other weeks All by leaning into the body. SYMPTOM SURVEY LINK https://www.nowgetgoing.com/symptomsurvey/ Be sure to pass this on to all your perimenopausal gal pals! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: 11 things you can use your cycle for

I work with tons of Late Peri menopausal and postmenopausal gals and the number one thing I hear most often Is… “I wish I’d known that sooner” Almost every single woman I’ve worked with has said some version of this. Sometimes in the first month. Sometimes the second. But always by the fourth. “Why don’t they teach us this?” “I never knew…” So today let’s jump into some of the biggest things women wish they known before menopause. How their body works or how their hormones work. Listening and tuning in to how their body feels will give them the answer That feeling vibrantly alive is normal That weight-loss gets to be easy and flexible! That exercise doesn’t have to take hours, That the further along we are in our menopausal journey the more important stress reduction is That caffeine, sugar, and wine (alcohol) are all choices. Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

What I wish I’d known before Menopause

so how do I get sleep? A few weeks ago I went to weeks without any good sleep at all and now my bathroom counter has ZQuil NyQuil Tylenol p.m. 10 mg melatonin 5HTP magnesium Ambien and Benadryl I figure it’s not habit forming if I switch it up every night. Uff Ummmmmm OK we need to talk. Contrary to a popular coffeehouse that boasts “you can sleep when you’re dead “ I’d counter, you’ll be dead if you don’t sleep. Today we talk the side effects of poor sleep, the benefits of 8 hours of good sleep and how to get there. The use your cycle method group program is starting next Monday, April 12 For 13 weeks you’ll be immersed in all the hormone education you didn’t get in fifth grade! You’ll also get … The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking! Sign up at nowgetgoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

Menopause & Sleep

Did you know the average American woman only eats 13 to 17 g of fiber a day?! OK maybe it’s more alarming when we know that at a minimum we need 25 g! But before I bore you with the details of how to get more fiber, the whys! Chin hairs whiskers Acne Bloating Constipation diarrhea Hot flashes and night sweats Liver health Cravings Weight gain or loss Sleep Just a few minutes until you’re grabbing an apple, buckle up! The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com And remember In the group experience you get … The Hormone education you wish we’d had in fifth grade … The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking! Get signed up by April 5th for the Mega Bonus, 1:1 call with me before the program officially starts! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: NUTRITION

How much time do you spend thinking about what your body looks like? What if the reason for this hormonal shake up isn’t actually about weight loss but but about your growing contributions to the world? I mean, great kids aside, I’m sure we are here in this world for so very much more! Shoot me an email with tour greatest AHa! From today’s episode! Want ALL the info? The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com And remember In the group experience you get … The Hormone education you wish we’d had in fifth grade … The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking! Get signed up by April 5th for the Mega Bonus, 1:1 call with me before the program officially starts! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!

What if Peri/Menopause isnt about weight loss?!

#Becausemenopausedoesnthavetosuck Here we discuss everything from workouts & veggies to sleep & sex, becoming an empty nester & everything that comes along with that! I am Denise Wellik-Peterson Founder of The Menopause Project Creator of The Use Your Cycle Method I have been a Personal Trainer for 18+ years helping 100s of women through hormonal disruption, peri menopause, and menopause ...coming out on the other side celebrating their health, their strength, and their wisdom!

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Meno Minis

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