Add Row

Add Element

update

Hot Flash Pro

update

Add Element

Home
Categories

July 28.2025

2 Minutes Read

Run for Health: Join the Women’s Run Series with #TeamTMC!

Energetic women's run in urban park for Women's Run Series.

Why You Should Join the Women’s Run Series

The Women’s Run Series is not just about running; it’s a call for women navigating perimenopause and early menopause to come together in a supportive, empowering environment. Kicking off on International Women’s Day, March 8, 2025, in London, this initiative invites women to choose between a 5KM or 10KM run. Whether you’re a seasoned runner or a beginner, this event is tailored for all fitness levels. It’s not just a race; it's an opportunity to celebrate women’s health and community.

Empowerment Through Movement

Participating in the Women’s Run Series contributes significantly to your health, as physical activity plays a crucial role in managing menopause symptoms. Exercise fosters not only physical wellbeing but also enhances emotional wellness, which is especially important during this transitional phase. Committing to a run, particularly in a female-focused environment, can help break down barriers, encouraging friendships and support systems among participants.

A Cause Worth Supporting

By joining #TeamTMC, you contribute to a critical cause—the Menopause Charity. Each step taken on the course helps raise funds that provide vital resources and information for those experiencing menopause. This initiative emphasizes collaboration and compassion, reminding participants that they are part of something larger than themselves.

Your Running Journey with #TeamTMC

Signing up with #TeamTMC means you'll receive a unique Team TMC running vest, fundraising advice, and support throughout your journey. On event day, you will have cheerleaders to lift your spirits as you cross the finish line. As the series expands to include more locations like Newcastle and Manchester, now is the perfect time to secure your spot in this groundbreaking event.

Take Action Today!

Don’t miss out on this chance to empower yourself and others within the menopause community. Register now to secure your place in the London run and embark on a journey filled with health, camaraderie, and purpose. Let’s stride together for inclusion and wellbeing!

Fitness & Movement in Midlife

0 Comments

Write A Comment

Related Posts All Posts

07.28.2025

Stop Overdoing Cardio: Discover Better Ways to Burn Fat in Menopause

Update Rethinking Cardio for Menopausal Health For many women navigating perimenopause and menopause, the common advice to engage in more cardio can feel counterintuitive. As numerous studies and expert opinions converge on this issue, it appears that excessive cardio may actually hinder, rather than help, abdominal fat loss during this stage of life. The Misconceptions about Cardio in Midlife The myth that more cardio means more calories burned has been ingrained in many of us. Yet, research suggests that this approach could increase cortisol levels, the body’s stress hormone, which is notorious for exacerbating fat storage, particularly around the belly area. Additionally, excessive cardio can lead to a breakdown of lean muscle mass, which is essential for a healthy metabolism. What Cardio Actually Works in Menopause? The key takeaway is that cardio isn’t off the table; it simply requires a shift in focus. Enter the concept of strategic cardio. By finding your “Goldilocks zone”—where workouts are neither too excessive nor too minimal—you can cultivate a regime that enhances hormonal balance and overall wellbeing. Effective Cardio Strategies: Sprinting and HIIT Consider incorporating forms of cardio like Sprint Interval Training (SIT) and High-Intensity Interval Training (HIIT). SIT involves short, explosive bursts of movement followed by significant recovery time. This method promotes the release of growth hormones, helps the body use fat as fuel, and minimizes cortisol spikes when executed correctly. Conversely, HIIT offers a slightly less intense alternative with intervals lasting 30–60 seconds, fostering metabolic boosts while still prioritizing recovery time to cater to your body’s needs during menopausal transitions. This approach ensures workouts remain manageable and effective. Navigating This Phase with Confidence As you align your fitness strategies with your body’s changing needs, remember that smarter scheduling can enhance your resilience. It’s essential to listen to your body and find what works best for you. In summary, while traditional cardio workouts might have once been synonymous with fat loss, a shift towards smarter, more strategic forms of exercise holds promise for women in perimenopause and menopause. Embrace changes to stay fit and energized!

07.28.2025

Strength Training for Fat Loss After 50: Get Fit Without Burnout

Update Adapt Your Strength Training to Optimize Fat Loss after 50As women navigate the complexities of perimenopause and menopause, adjusting fitness routines is crucial. The realities of aging include a slowing metabolism and muscle loss, which can make traditional cardio-heavy workouts ineffective. Instead of feeling burdened by fatigue, the key is to embrace strength training, which effectively combats belly fat and supports metabolic health. Strength training not only allows you to build and maintain muscle but also promotes healthy hormone levels and boosts your energy.Understanding Body Changes: Why Strength Training MattersAfter 40, a woman can lose between 3 to 8 percent of her muscle mass per decade, leading to increased fat storage, particularly abdominal fat. This hormonal shift can trigger a rise in inflammation and exacerbate struggles with hormone imbalance. However, strength training effectively reverses this spiral. It enhances resting metabolic rate, allowing for increased calorie burn while simultaneously balancing blood sugar levels—critical components for women during these pivotal years.Overcoming Overtraining: The Path to Sustainable FitnessMany women find themselves in a cycle of overtraining, believing that longer sessions are synonymous with better results. This misconception can lead to elevated cortisol levels, which actually promote fat gain and drain energy levels. A notable example involves 'Suzie,' a woman who realized that her newfound strength workouts, initially perceived as too slow, led to improved sleep and mental clarity. This highlights an important truth: more isn't always better; smart training approaches enhance results without compromising well-being.Implementing Smart Strength Training RoutinesThe path to effective strength training after 50 doesn’t have to be overwhelming. Starting with just one to two full-body strength sessions per week can yield significant benefits. As your energy and confidence grow, gradually increasing to three sessions can promote further improvements. This focused approach helps ensure that workouts are sustainable and enjoyable without risking burnout or overwhelm.Benefits of Training RightUnderstanding how to navigate fitness in your 50s is imperative to maintaining health. Strength training not only builds a supportive structure for your bones but also encourages the necessary hormonal balance for positive physical change. Women can feel empowered to take charge of their health by incorporating targeted strength training routines that resonate with their body's unique needs during this transformative life stage.

07.28.2025

Maximize Your Health: How Kegel Exercises Strengthen Your Pelvic Floor

Update Understanding the Importance of Kegel Exercises for Midlife Health Kegel exercises are often thought of as a woman's secret weapon, but their benefits extend beyond gender. Strengthening the pelvic floor muscles is essential for everyone, particularly for individuals navigating midlife health challenges. These exercises function like a supportive hammock, holding up your bladder, uterus, and rectum. By incorporating Kegels into your daily routine, you can: Enhance bladder and bowel control Alleviate symptoms of pelvic organ prolapse Improve sexual health and satisfaction Finding Your Pelvic Floor Muscles Before embarking on your Kegel journey, it’s crucial to identify the muscles you’ll be exercising. Here are three simple techniques: Stopping Urine Midstream: While urinating, try stopping the flow. The muscles you contract to do this are your pelvic floor muscles. However, avoid making this a habit, as it can lead to bladder issues. Vaginal Squeeze: Imagine you’re trying to hold in gas or a tampon. The muscles you engage are effectively your pelvic floor. Mirror Technique: While seated, contract your pelvic muscles. You should see a slight inward and upward movement of your vaginal and anal area. How To Perform Kegel Exercises Effectively To perform Kegel exercises properly, follow this step-by-step guide: Get Comfortable: Start in a position that feels best for you—lying down is often easiest for beginners. Relax Your Body: Take deep breaths to ensure that only your pelvic floor muscles are engaged. Tension in other areas can interfere with the exercise. Engage and Hold: Squeeze the pelvic muscles, feeling them pull upwards. Hold this for 3-5 seconds, gradually increasing to 10 seconds over time. Release: Relax for 5-10 seconds before the next repetition and aim for 10 of these per session. Consistency Is Key! For maximum benefit, aim to do 3 sets of 10 repetitions daily. With consistency, you may begin to notice improvements in as little as 4 to 6 weeks. Why You Should Start Today Strengthening your pelvic floor muscles is beneficial for numerous reasons, and Kegel exercises are an accessible way to improve your overall health. If you’ve hesitated in the past or are unsure whether you’re performing them correctly, consulting with a pelvic floor physical therapist can provide tailored guidance to maximize effectiveness. Don’t delay your journey to better health—incorporate Kegels into your daily routine!

Run for Health: Join the Women’s Run Series with #TeamTMC!

Why You Should Join the Women’s Run Series

Empowerment Through Movement

A Cause Worth Supporting

Your Running Journey with #TeamTMC

Take Action Today!

Terms of Service

Privacy Policy

Core Modal Title