Hot flashes. Mood swings. Poor sleep. Sluggish metabolism. Whether you're in perimenopause or menopause, one thing’s for sure, it can feel like your body is changing without your permission. But, here’s the empowering truth: you’re not stuck. 

While you can’t control your hormones completely, you can absolutely influence them by making day to day choice that support your bodies needs. And, it’s not about relying on just one thing, its about reply on the right combination of things. Let’s break down the best fitness program to reduce perimenopause and menopause symptoms.

You don’t need to smash yourself with hours of cardio or heavy lifting every day. In fact, too much high-intensity body volume training can spike cortisol (your stress hormone), which can make perimenopause or menopause symptoms worse. 

Instead, as female fitness experts, in our best fitness program for mums we teach you to focus light strength-based training 3–4 times a week (bodyweight, bands, or weights), low-impact cardio (like walking or Pilates workout), and consistent mobility recovery (stretching). 

This kind of strength training program works because muscle mass naturally declines with age, especially during mid-life. Luckily, gentle movement with resistance protects your bones, reduces joint pain, improves sleep, and regulates blood sugar. All things that will contribute to fewer symptoms. 

Beyond a good at home workout routine, during perimenopause and menopause you need to support your body, not deprive it. So, forget restrictions or cutting out food groups. Instead fuel your body with meals that balance your blood sugar, which in turn balances your mood. 

✓ Prioritize protein with every meal (preserves lean muscle and stabilize blood sugar) 

✓ Focus on low-GI carbohydrates to avoid energy crashes (sweet potato, quinoa, oats) 

✓ Incorporate healthy fats for hormone production (avocados, olive oil, seeds) 

✓ Minimize alcohol and processed sugar (they can make hot flushes worse and impact sleep)

✓ Hydrate consistently (hormonal changes lead to dryness and fluid imbalance)

While food and movement are essential to perimenopause and menopause foundational weight loss, sometimes your body needs a little extra support. Here are a few supplements commonly recommended to help with symptoms.

✓ Magnesium (sleep, stress, muscle cramps, and mood) 

✓ Omega-3s (brain clarity, inflammation, and heart health) 

✓ Vitamin D + Calcium (bone density and immune health) 

✓ Ashwagandha or Rhodiola (adaptogenic herbs may reduce hot flushes and anxiety) 

✓ B Vitamins (energy, metabolism, and hormone production) 

✓ Probiotics (gut health, which plays a role in hormone regulation) 

Always consult your GP or naturopath before starting as well as for a personalized plan that works for your body’s unique best fitness program needs.

Most women are told to “just wait it out” or to throw medication at symptoms. But, in our online personal coaching experience, we see that a mix of short workouts, nutrition, and supplementation can do wonders. 

From at home exercises that regulate stress and builds physical resilience to balanced meals that boost energy and supports hormone production as well as supplements to fill in the gaps when your body needs extra support -- our best fitness program is designed to create a foundation for symptom relief. Most importantly, this combination can help you feel like yourself again.

Perimenopause and menopause don’t mean your vitality is behind you. It means your body is asking for a new kind of support. At Transform, we’ve structured every level of our online workout subscription program to support your hormones in a smarter, more intentional way. 

It’s something your family, and your future self, will thank you for. If you are ready to reclaim your energy, strength, and confidence, start your transformation today.