“If you listen to your body when it whispers, you won't have to hear it scream" - Unkown

Introduction:

Remember when a 30-minute HIIT class would leave you buzzing, energized, and torching calories for hours?
But now… it just leaves you exhausted, inflamed, and actually starting hate what you once loved!

GREAT NEWS!! If you are in the menopause transition, HIIT is no longer recommended. In fact, a totally different strategy is essential... I will help you understand WHY!

You are now in a different season of life — and your workouts need to evolve with you.

The MidLife Shift Most Women Miss

During perimenopause and menopause, hormonal changes (like the decline of estrogen, progesterone, and even testosterone) affect how your body responds to stress, recovery, and exercise.

I can confirm this to be true! I had a hysterectomy age 29, I'm now 56, and I found high intensity workouts (that I absolutely loved) were wiping me out like never before.

There was not a lot of research around this back then early 2000's), so I had to figure it out purely by how my body responded and recovered.... or not!!

Science has now found estrogen is basically like a big coat of anti inflammatory armor, and once gone, inflammation markers in a menopausal women sky rockets.

Here’s the problem with hormone declining:
High-intensity training (like HIIT, bootcamps, and long cardio) spikes cortisol, your stress hormone.
In a younger body, that’s manageable — even beneficial. But in a body already under hormonal stress, it can create more inflammation, sleep issues, stubborn fat gain, and burnout.

This doesn’t mean movement isn’t vital — it is. It just means we need to move smarter.

It's now all about strategy, not working harder to lose the increasing belly fat and and loss of muscle, but smarter.

What Research Now Supports with Exercise and MidLife Women

Movement is essential for longevity, or rather muscles are essential for longevity!

Emerging studies now suggest that the ideal movement formula for women in menopause includes:

✔️ Lifting heavy (3x/week) – Strength training is essential to preserve lean muscle, support bone density, and increase metabolic function. It also improves insulin sensitivity and helps regulate weight.

🚶‍♀️ Daily steps (7,000–10,000) – Good paced, low-stress movement helps keep cortisol balanced, supports lymph flow, cardiovascular health, and emotional wellbeing.

🧘‍♀️ Mobility and flow work – Practices like stretching, yin yoga, Tai Chi, and Qigong support flexibility, nervous system regulation, and feminine energy balance.

My Personal Shift - Weekly Movement Strategy

I used to push myself through HIIT and high-impact workouts because I thought 'more intensity = better results.'

Because of my years of hormone disease, I had 'hormone fat' STUCK on my belly, butt and thighs... I was shaped like a dimply pear.. I hated my body ... for years! That drove me to diet and exercise up to 3 hours a day... NO RESULTS!

But after years of trial, depletion, and virtually no recovery — and finally listening to my body — I made a shift that is now what research and evidence based results are promoting (YAY me 🥳)

This is my movement formula:

• 3x/week strength training

• mobility training 2 x week
  

• Daily fast walking (minimum 5000 steps) and time in nature
  

• And most importantly… my lifelong practice of Tai Chi and Qigong
  

These ancient practices have been with me for over 40 years — and they’re more relevant and powerful for me now than ever before.

Why Qigong is the Missing Piece to MidLife Health

Qigong is an ancient Chinese practice that combines breath, slow movement, and intention.
It gently opens energy channels, calms the nervous system, and strengthens your body from the inside out. It is a form of "Moving Meditation"

Unlike intense workouts that deplete you, Qigong:

• Restores energy
  

• Supports hormone harmony
  

• Reduces stress without raising cortisol
  

• Improves balance, joint mobility, and mental clarity
  

• Leaves you feeling strong, centered, and calm

It’s not just a workout. It’s a daily ritual of reconnection and regeneration — something every woman deserves in this powerful midlife chapter.

One of my beautiful students in my 21 Day Menopause Metabolic Makeover had just started the Qigong routine in her first week, this is what she had to say .... "the Qigong this morning helped me feel more awake and calming my anxious feelings"

The results can be instant!!

3 Shifts You Can Try This Week ....

1. Swap one HIIT session for 20 minutes of gentle Qi Gong or breath-led movement
   

2. Start walking daily — even 15 minutes after meals makes a difference
   

3. Lift something heavy — bodyweight, dumbbells, resistance bands — start where you are, and go slow

Want help getting started? I put together a FREE 7 Day Home Workout & Meal Plan designed especially for all the amazing women over 40 for all the good things.... drop belly fat, build muscle, help balance hormones for better sleep, reduce cravings, get more energy 🤩 Click HERE >> 7 Day Home Workout & Meal Plan

Lets get Strong & Calm together 💪

ALWAYS IN YOUR CORNER

BIG LOVE & GRATITUDE

Lisa X

Disclaimer: This information is not medical advice and is for education purposes only. For all medical concerns, consult your physician.

Watch this short video as Lisa explains how HIIT nd Cardio doesn't shift belly fat in Menopause, in fact, it can lay down more fat!! Find out what works over 40...