Guest Blog: Petra Bland Fitness

How to stay fit and healthy in
peri menopause and beyond

Do you find you are stuck in this cycle?  

It’s so common and so normal, so don’t feel bad or guilty. I know exactly what if feels like. You feel low and not motivated so you move less which then leads to making not so nutritious food choices. And so, the cycle carries on. If, however you want to break this cycle to make you feel better, you need to do something different.
And this is the hard part. When you are already peri or menopausal you already may feel demotivated, and here I am telling you to do something differently. I hear you.

However, the truth is the movement will make you feel better. Once you feel better you are more likely to make a more nutritious food choices which will give you better energy and so you create a new cycle. What you need to remember is you don’t need to do 60 min workout. 5 – 10 min brisk walk or a quick full body circuit is better than nothing. Often women think they need a full hour to get the workout in.

purple image with white text reading are you stuck in this vicious cycle
plate of colourful vegetables

I prefer to say

Start, where you are.

Do what you can.

Use what you have.

90% of my clients are women over 40, including myself. All women will go through this transition, and I am here to help you to support your body through menopause.

When I did my research to help my clients, I realised I already have some of the symptoms myself. Lower motivation, night sweats, increased anxiety and……oh yes, the brain fog. It drives me mad!


There are a lot of generic nutrition & exercise plans out there. Don’t fall for them. What you need is a personalised plan for you as I strongly believe you can you make this transition easier on you if you look after you diet, exercise and mindfulness. Plan that you can adapt to suit you, your symptoms and your lifestyle.

Some Menopause Facts

From the age of 35 you start losing muscle and strength – sarcopenia.
From the age of 45 you start losing bone density which puts you at a risk of osteoporosis – which will affect your daily functions.

The hormonal imbalance may affect how you feel.

The most common symptoms are the hot flushes & night sweats. But here are some of the symptoms that are not talked about as much that could be a sign, that you are in this transition already: sore joints, headaches, anxiety, stressed, misunderstood, low on energy, lack of sleep, low confidence, rapid change of moods, increase in body fat and its redistribution around your tummy. And these could start appearing from the age of 40.

If you are 35-40 and you think it’s too early to learn about this topic, then I encourage you to inform yourself now. The earlier you implement healthy habits around your diet and movement, the better this part of your life will be.

If you are 40-45 or older and you’re already experiencing some of these symptoms, it’s time to look at your diet, nutrition routine to ensure your habits help you lead healthier lifestyle which will lead to better quality of life in peri menopause and beyond.

Research has shows, that fit and healthy lifestyle will lower your symptoms and will improve the quality of your life.

If you are interested to find out more about the hormonal changes please listen to my PODCAST where I interviewed Dr Heidi Kerr about Menopause and the impact it has of your body – including weight gain.

Here are 5 habits to implement to improve your peri menopause, menopause and beyond


Prioritise Strength Training & increase your activity levels.
Strength training is type of exercise that will help you look after your bone health and lower the risk of osteoporosis. It will also help you manage healthy body weight with your diet. As we age, we move less – so it is important to increase our activity levels thought the day to move your body.

Enjoy the process.
While strength training will help you with the health benefits, find something you enjoy doing as a form of exercising that brings your heart rate up – swimming, hiking with family and friends or anything else you enjoy and can maintain too. It is important you enjoy the process while staying active. Looking after your cardio fitness is important to keep your heart healthy.

Eat in accordance with your energy expenditure.
Your body works differently now, and it may need different dieting approach. Your metabolic rate is lower and therefore if you don’t amend your activity levels and your diet you will start noticing increase in your body fat. Eat plenty of protein, with fruit and vegetables and minimize processed foods. I encourage my clients to aim for 3-5 meals per day to keep fuller for longer and support their workout routine to help to build lean muscle mass. Understanding your energy levels and match them with your nutrition will help you maintain healthy weight.

Manage your stress levels.
Being self-employed can bring up a lot of stressors for you. Recognise and manage them so your mind can focus on what you can control. I have noticed I am more irritable if I don’t look after my mental health. There are few ways to help you do this – yoga, meditation, read a book, bath our outdoors walk. Find something that works for you that will help you block out the external noise.

Prioritise your sleep.
Yes, I know! It’s easier said than done. But if we come back to your habits, creating evening and morning routine will help improve the quality of your sleep. The sleep is very important to allow your body and mind to rest. Having a good bedtime and morning routine will help you get a good quality sleep – aim for 7 – 8 hours. This can be harder if you have younger children, or you are up at night because of your symptoms. 

Here are some top benefits of Exercising:

  •  Weight Management
  • Strengthen your bones and muscles.
  • Lower Risk of Cardiovascular disease and Type 2 Diabetes as well as some types of cancer
  • Better mood
  • Improved Sleep
  • Improved Quality of life
Photo of Petra, a white woman with brown hair tied up wearing exercise clothes and crouching down holding a pink kettlebell
Photo of Petra, a white woman with brown hair tied up wearing exercise clothes and crouching down holding a pink kettlebell

I have worked with women who didn’t think they could lose weight anymore or feel better anymore after menopause. However, after making small changes to their routines, they started feeling better in their clothes, they could see changes in their bodies, the mood & energy is better, and the life becomes more enjoyable again.

You can totally turn things around for yourself. Yes, it can feel harder because right now it feels like the whole world is against you. But remember you are not alone.

Starting today with your healthy lifestyle will help you get through this transition and will lower your symptoms too.

And sometimes you just need someone on your side who will meet you where you are, reassure, understand, and support you.

Get in touch

Get in touch today and let’s chat CLICK HERE TO CONTACT ME NOW

I offer 30 min FREE consultation so if you would like to have a chat to find out how I can help you please get in touch.

I am based in Hartlebury and coach from my home gym or in Bewdley, but I also work with clients online. So, I can help you wherever you are.

I truly hope you found this blog helpful. Thank you for taking the time to read it and have a wonderful day.

Petra Bland Fitness

Creating opportunities through networking, events and peer support  for female business owners and company directors in Worcestershire.

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