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: 

• During Exercise 
• Outside of Exercise 

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. 

-Dr. Joel Furman Tweet

Coach a Better Metabolism in Menopause

• Focus on reaching muscular fatigue in major muscle groups to gain muscle mass 
  • Functional exercise defined really means the exercise matches the goal of the exerciser. You can choose battle rope exercises or renegade rows or kettlebell swings but those focus most on elevating the energy expenditure across muscle groups. 
• Major muscle groups first – even when she wants arm tone
• Avoid crazy compound exercises that decrease the weight that can be lifted. 

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. 

• Coach rest and recovery – often a woman will do best when she is given something specific to do vs. told not to lift again for a couple days. Tell her how to use her time. Walk, swim, foam rolling, yoga, etc on a schedule will help her fill that itch to follow a plan and stay on track. And the food – coach the food part of this. 
• Coach with data (the most important component of what you do)

Coaching Menopause Metabolic Flexibility

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.

Bottom Line for Coaching Metabolism in Menopause… 

 

• Know that metabolism is not just burning calories at a higher rate during exercise 
• Consider the aging effects of increasing metabolism collectively 
• Know that strength training is one of the only ways to increase metabolism without accelerating aging. 
• Measure the right thing. Loss of weight could be detrimental if it is muscle loss: you’ll be praised for a short time and cursed forever

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