Course curriculum

  1. 1

    • Getting Started

    • What is the menopause?

    • Weight Gain & Visceral Abdominal Fat

    • Keeping a Food Diary

    • Action Plan

    • Join the Menopause Fit Community Group

    • Your Participation

    • Breathing Practice - paced breathing to help us feel calmer and reduce hot flushes

    • Stretch & Tone Exercise Video 1

    • General Yoga Class Focussing on Grounding to help us feel calmer, rooted and centred

  2. 2

    • Topics Covered Each Week Printout

    • Food Diary Template Printout

    • Action Plan Printout

    • 34 Symptoms of Menopause Printout

    • MF Symptom tracker

  3. 3

    • Mindset & The Human Brain

    • Gratitude

    • Reframing Failure

    • Journaling

    • Food Diaries

    • Plan of Action

    • Repeat Breathing Practice - paced breathing to help us feel calmer and reduce hot flushes

    • Repeat the Stretch & Tone Exercise Video

    • Repeat the General Yoga Class Focussing on Grounding to help us feel calmer, rooted and centred

  4. 4

    • Journalling Guide

    • The Eatwell Guide

    • MF Food Diary Template
  5. 5

    • Sleep, Mood & Self Care

    • Questions to ask yourself, now you've completed your food diaries

    • Self Care Guide Video 2

    • Week 3 Video 3 Role Models

    • Sleep & Diet Video 4

    • Week 3 Plan of Action

    • Low Impact HiiT Class

    • Following your thoughts meditation

  6. 6

    • Food Diary Questions

    • Article by Nigella Lawson on self care

    • Reflection Questions

  7. 7

    • Reflecting on last week

    • Week 4 Video 2_DEMO2 Journaling - developing our reflection skills and reframing

    • Joint aches, stiffness & pain & menopause related arthritis

    • Reducing Inflammation

    • Reflecting on your food diaries

    • Taking Action

    • Repeat Following your thoughts meditation

  8. 8

    • Anti Inflammatory Foods

    • Food Diary Questions

    • Activity Tracker
  9. 9

    • Introduction to week five

    • Visceral Belly Fat

    • The Microbiome

    • The Myth About Fat

    • Prebiotics & Probiotics

    • Why Fibre is so important

    • Action Plan
  10. 10

    • Probiotics and Prebiotics

    • High Fibre Foods

    • The health benefits of eating nuts
  11. 11

    • Osteoporosis and Weight Bearing

    • The Importance of Calcium & Vitamin D - video 2

    • Action Plan
  12. 12

    • Week 6 Handout - Osteoporosis Reflection Questions

  13. 13

    • Reflections & Questions

    • Sex Drive & Vaginal Health

    • The Pelvic Floor

    • Incontinence

    • Incontinence Continued

    • Fibre

    • Action Plan
  14. 14

    • Menopause Matters Vagina Symptoms Checklist

    • Article: I was ready for a sex life based on who I really am

    • Week 7 Handout: Relationship Questions

  15. 15

    • Introduction Clutter Clearing & Diets

    • The Negative Effects of Clutter

    • Clutter Catagories

    • Feng Shui

    • Clutter Clearing Your Digestive System

    • Intermittent Fasting

    • Diets

    • The FODMAP Diet - Clair's Experience

    • Reflections, Questions & Continual Growth
  16. 16

    • The Bagua & Corresponding Areas
  17. 17

    • This Week

    • Memory Issues

    • Anxiety

    • Self Esteem

    • Self Esteem Boosting Techniques

    • Nutrition For Anxiety & Memory

    • Action Plan
  18. 18

    • Memory Boosting Foods
  19. 19

    • Hot Flushes, Night Sweats & Itchy Skin

    • Tips to Reduce Severity of Hot Flushes

    • Self Calming Techniques

    • Itchy Skin

    • Low Impact HIIT (High Intensity Interval Training
  20. 20

    • Hot Flushes Triggers & Top Tips
  21. 21

    • Introduction to Essential Oils

    • Managing Hormonal Imbalance

    • Memory, Brain Fog & Focus

    • Immune System & Joint Discomfort

    • Dry Skin, Hair Loss, Hot Flushes & Night Sweats
  22. 22

    • Stretch & Tone exercise video 1

    • General Yoga Class Focussing on Grounding & Centring