Managing the Perimenopause Transition
Help to alleviate the symptoms
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Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
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If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.
Common symptoms of Perimenopause
Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:
- Period changes
- Hot flashes and night sweats
- Mood changes
- Vaginal dryness
- Sleep problems
- Weight changes
5 Tips to help alleviate the symptoms of Perimenopause
#1 – Stay physically active
Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.
If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:
- 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds
#2 – Eat a healthy diet
Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.
Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.
#3 – Get enough sleep
Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.
Related: Exercising during your menstrual cycle
Stay away from alcohol as this can disrupt sleep quality even more!
#4 – Manage stress
Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.
If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.
#5 – Consider hormone therapy
Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.
Final thoughts
Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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