Many women suddenly notice changes between the ages of 35 and 45: less energy, more water retention, skin that reacts more quickly, PMS, poorer sleep, belly fat.
But the reason is rarely "lack of discipline"—it's hormones and metabolism that are changing.
And: The diet that worked at 25 simply doesn't work anymore.

For many women, the menopause is not an exclusion criterion for strength, definition and vitality - on the contrary: it is a new starting point. With targeted strength training, you can provide important impetus right now: for muscles, bones, metabolism and quality of life.
If you like, we can work together to develop a weekly training and nutrition plan specifically for your current goals (lean stomach, plump bottom, hormone-friendly) - finely tuned to your brand, your coaching activities and your lifestyle. Are you in? 💪

The menopause is not a stop sign. It's a new start - with a diet that consciously strengthens and defines you and supports your system. As a trainer with a focus on women and a match between training and lifestyle, you have a strong profile here: not just training, but holistic.

Your goal is clear: a defined stomach, plump bottom, powerful body - without overtraining, without the pressure to diet. During the menopause, this means: smart instead of harder, mindful instead of radical, long-term instead of fast.

The menopause is not an obstacle - it's an opportunity. A well-structured home workout plan with a focus on strength, exercise, mobility and conscious nutrition can help you get through this phase of life feeling strong, defined and healthy. With my professional approach and the right approach, you can not only deliver physical results - but also self-confidence, energy and quality of life.

From your mid-30s, your body slowly starts to lose muscle mass (and therefore your basal metabolic rate!) - especially if your training is not targeted enough. At the same time, the ability to metabolize protein optimally decreases. This means that you need more protein to achieve the same effects as before.

What a wonderful weekend in Zurich! ExpoHealth50+ was a complete success for me and my team - with so many inspiring talks, exciting contacts and great encounters with women who are interested in fitness, nutrition and hormonal health.

My conclusion:

Histamine is not an "enemy" - but with hormonal issues such as PMS, water retention, sleep problems or perimenopausal symptoms, too much can cause your system to falter.

If you often feel puffy, suffer from cravings or mood swings, it's worth taking a closer look at histamine. It can be a real game changer for your body image, your skin and your energy - especially at 40+.

📣 Start with what you have - right where you are

All you need is:

✔ 20-30 minutes twice a week
✔ 1-2 small dumbbells
✔ a space in your living room
✔ me as your trainer at your side 💁‍♀️

If you don't feel good in your body right now, it's not your fault - it's your hormonal system.
And that's exactly what we're bringing back into balance with smart training.

When I was 25, I thought: "If I do even more, I'll look even better." Today - at almost 40 - I know that less is often more. Especially when it comes to training, hormones and your own well-being.

The menopause brings with it many changes - not only hormonal, but often also physical. Many women find that they suddenly gain weight even though they have not fundamentally changed their diet. Belly fat is particularly stubborn and is difficult to get rid of despite all efforts. However, there are ways to counteract these changes and maintain or achieve a comfortable weight.

If you're interested in healthy eating, you may have heard of resistant starch. But what's really behind it - and why can it be a real secret weapon for your gut health, your blood sugar levels and even your well-being?

Our body follows an internal clock, the so-called circadian rhythm. This influences numerous processes, including blood sugar levels. But how exactly are these two factors connected? In this article, you will find out why your biorhythm plays a crucial role in regulating your blood sugar and how you can support it optimally.

Have you ever wondered why digestive problems often go hand in hand with mood swings, weight gain or hormonal complaints such as PMS, menstrual irregularities or even menopausal symptoms? The key lies in the connection between your gut and your hormonal system.

The menopause brings with it many physical changes, including hormonal fluctuations, slower fat burning and the loss of muscle mass. However, there is one training method that is particularly effective in counteracting these processes: sprint interval training (SIT).

Do you feel like you're gaining weight faster even though you're not eating differently? Or do you struggle with constant cravings, especially for sweets? This could be due to decreasing insulin sensitivity. But what exactly does this mean - and what can you do about it?

When women go through the menopause, their hormone balance changes considerably. But what many don't know: Progesterone often begins to decline earlier than oestrogen. This can lead to what is known as oestrogen dominance - a condition that is accompanied by unpleasant symptoms such as water retention, PMS and sleep problems. In this article, you can find out why this happens and what you can do about it.

The menopause doesn't have to be a struggle - with the right strategy, symptoms can be minimized and well-being improved in the long term. meno Move combines exercise, nutrition and mental strength into a holistic approach that helps women to actively shape this phase. Instead of being slowed down by hormonal changes, women can use meno Move to promote their health and energy in a targeted way and feel completely comfortable in their bodies again.

A balanced diet during the menopause is the key to supporting your body and mind. It can not only alleviate typical symptoms, but also promote long-term health. With the right combination of calcium, protein, healthy fats and vital nutrients, you can strengthen your bones, maintain your energy levels and feel better overall.

A combination of strength training, a calcium-rich diet and sufficient vitamin D is ideal to protect the bones. Regular bone density measurements can also help to identify risks at an early stage.