Bone density and active aging are the keys to staying strong, confident, and independent as you move through midlife and menopause. In this guide, you’ll learn why your bones matter, how menopause affects bone health, and the simple steps you can take to boost your bone density, mobility, and strength for years to come. No matter your age, you have the power to build a more resilient body—starting now.

Building better habits in the fall can be a true game changer for midlife women—especially when hormones, energy, and motivation feel unpredictable. This post unpacks practical, science-backed strategies for building better habits that actually stick, from habit stacking to environment tweaks and compassionate self-talk. You’ll learn why starting small, making habits visible, and tracking your wins matter more than perfection. If you’re ready to make sustainable changes that boost your mood, support your hormones, and help you thrive all season, these real-life routines will give you the tools you need. Building better habits isn’t about being flawless—it’s about progress, support, and celebrating every win along the way.

Emotional wellness during menopause can feel impossible when your moods and routines are all over the place. The truth? You’re not alone—and you’re not expected to just “power through.” With hormones shifting and daily life constantly changing, it’s easy to feel overwhelmed, anxious, or stuck in survival mode. The good news is there are science-backed, real-world strategies that actually bring relief.
Naming your emotions, building small daily anchors, and reaching out for genuine support are proven ways to help you regain your balance. You don’t need to fake positivity or wait for life to calm down—tiny actions make a big impact, even on the toughest days. Ready to feel steadier, stronger, and more in control?
This is your guide to practical, emotional wellness during menopause—so you can thrive, no matter what life throws your way.

Strength training progressions are the key to continued results at any age, but they’re especially important for women in perimenopause and menopause. By making small, consistent changes—like adding weight, changing reps, or slowing your tempo—you’ll break through plateaus, build lean muscle, and protect your bones and metabolism for the long haul. In this guide, you’ll discover the science and simple strategies behind effective strength training progressions, so you can feel strong, capable, and energized through every stage of midlife.

The power of recovery days is the most overlooked key to success for women in perimenopause and menopause. Taking intentional rest is not just about avoiding burnout—it’s where real muscle growth, hormone balance, and deep healing happen. If you’re pushing through every workout and wondering why you feel stuck, the power of recovery days might be exactly what you need. In this post, you’ll learn why rest is your ultimate fitness advantage and how to make recovery days work for your body and goals.

Adapting workouts for joint health in menopause is essential if you want to stay strong, active, and pain-free as your body changes. Hormonal shifts can make joints feel stiff or achy, but with a few simple tweaks, you can protect your knees, hips, and shoulders while still making progress in your fitness journey. This guide covers why joint health matters, practical strategies for adapting workouts, and how to feel confident moving your body—no matter what season you’re in. You’ll also learn how programs like Lady Warrior Meno Core make it easy to support your joints and reach your goals.

If you're in perimenopause or menopause and wondering why your sleep suddenly feels broken—you're not imagining it. The connection between sleep and hormones is real, and it's one of the most overlooked challenges midlife women face. As estrogen, progesterone, and cortisol shift, they disrupt your body’s natural rhythms, making it harder to fall asleep, stay asleep, or feel rested in the morning. This post breaks down how those hormonal changes affect your sleep quality and explains what really works to support deep, restorative rest. From daily routines to nutrition and supplements, you’ll learn how to work with your hormones instead of fighting against them—so you can feel energized, clear-headed, and strong again.

Summer nutrition for menopause isn’t about dieting or restriction—it’s about fueling your body with fresh, seasonal foods that help balance your hormones, boost your energy, and keep meals simple and satisfying. This blog breaks down how to eat with ease during menopause, using what nature already provides. Discover why summer is the perfect season to reset your nutrition—and how even small shifts can lead to big wins in how you feel.

Fatigue during menopause can feel relentless—like no amount of rest, coffee, or motivation is enough to power you through the day. But there’s a reason your energy feels off, and it’s not just “getting older.” In this post, you’ll learn what really causes fatigue during menopause and how to beat it naturally with hormone-smart strategies like strength training, balanced nutrition, quality sleep, and stress support. If you’re tired of feeling tired, this is where your comeback begins.

If you’re in perimenopause or menopause and still feel tired, foggy, or bloated—even though you're drinking plenty of water—your body may be missing a crucial piece: hydration for hormonal health. In this post, we break down why midlife hydration needs change, how hormones affect your ability to absorb fluids, and what to do to feel better fast. With practical tips on electrolytes, timing, and daily water goals, you’ll learn how to hydrate smarter—not just more—and support your energy, workouts, and hormone balance all summer long.

If you’re dealing with sudden waves of heat, disrupted sleep, or sweating through your clothes at the worst times, you’re not alone. Hot flashes are one of the most common symptoms of menopause—but you don’t have to just put up with them. In this post, you’ll learn how to cool hot flashes naturally using simple, hormone-friendly strategies like balancing your blood sugar, timing your workouts, staying hydrated, and creating a calming nighttime routine. These practical tips will help you feel more comfortable, confident, and back in control of your body.

Trying to stay active on vacation without sacrificing fun or flexibility? This blog gives you simple, practical strategies to move your body, nourish well, and feel strong—no matter where you’re headed. Learn how to make the most of hotel gyms, pack smart snacks, sneak in quick workouts, and shift your mindset so travel doesn’t derail your progress. Whether you're walking the beach or chasing your kids through theme parks, here's how to stay active on vacation and return home feeling energized, not off-track.

Sunscreen and collagen in menopause are the secret weapons for skin that stays firm, smooth, and luminous—even as estrogen dips. In this comprehensive guide, you’ll learn exactly how UV rays accelerate collagen loss during mid-life, discover the smartest ways to defend and rebuild your skin’s scaffolding, and pick up a sample meal plan that makes collagen-boosting nutrition effortless. We’ll even bust common supplement myths and reveal why heavy lifting belongs in your beauty routine. If you’re ready to protect your glow from the outside in, this article has every practical tip you need.

Plyometrics aren’t just for athletes or the super fit. If you're in perimenopause or menopause, adding explosive (and joint-friendly) movement to your routine can help you feel stronger, steadier, and more energized. These quick, intentional bursts of movement do more than improve balance and strength—they help support your metabolism, protect your bones, and reinforce the confidence that comes from training with purpose. In this post, we’ll explore the science behind plyometrics for menopause, offer beginner-friendly examples, and share how to scale them safely for your midlife body.

Outdoor workouts during menopause offer more than just a change of scenery—they're an opportunity to reconnect with your body, support shifting hormones, and reclaim joy in movement. But exercising outside during midlife requires a different approach. As your body adapts to changing estrogen levels, your ability to regulate heat, recover from stress, and tolerate intensity can shift dramatically. In this post, you'll learn how to embrace outdoor workouts during menopause with confidence. From the best times to train, to smart hydration strategies and workout modifications, you’ll discover how to stay strong, safe, and energized all season long. Whether you're walking trails or doing squats in your backyard, this guide will help you move with intention—and thrive in the process.

Mental health during menopause is one of the most commonly misunderstood—and underestimated—challenges women face in midlife. As estrogen and serotonin levels drop, it’s no surprise that brain fog, anxiety, mood swings, and low motivation start creeping in. But here’s the empowering truth: you are not broken, and you are not alone. This blog dives into the science of what’s happening in your brain during perimenopause and post-menopause, and it offers clear, practical strategies to help you reclaim your focus, emotional stability, and sense of self. From gut health to sleep hygiene, strength training to adaptogens like Lion’s Mane, you’ll discover how to support your brain in ways that truly work. If you’re ready to stop feeling foggy and start feeling strong, this one’s for you.

Feeling overwhelmed by all the menopause supplements out there? You’re not alone. From powders and pills to trendy blends that promise to fix everything, it’s hard to know what actually works. In this post, Shannon cuts through the noise and breaks down the top three menopause supplements that truly support hormone balance, energy, strength, and metabolism — plus what you can confidently skip. If you’re ready to simplify your routine and feel better in your body, this guide is for you.

Movement during menopause isn't just about staying fit — it's about healing inflammation at the source. Learn how smart, consistent exercise can transform your gut health, balance your hormones, boost your brain power, and help you feel strong and energized through every stage of midlife. Discover the sweet spot between challenge and recovery, and why less intensity (with the right strategy) can lead to better results than ever before.

Core strength during menopause goes far beyond ab workouts. It’s the foundation for better posture, improved balance, reduced back pain, and stronger pelvic floor function. As hormones shift in midlife, your body starts asking for deeper, more intentional support—and your core is where it all begins. This post breaks down why your core matters now more than ever, the signs it needs attention, and how to rebuild it without crunches or high-impact routines. If you’ve felt off-center lately—physically or emotionally—this is your guide to reconnecting with your power from the inside out.

Feeling more anxious, emotional, or irritable than usual? You're not alone—and you're not overreacting. In this post, we break down the hormonal shifts behind mood swings and anxiety during perimenopause and menopause, and give you simple, effective ways to feel more steady, supported, and in control.