Menopause & Perimenopause Support in Kitchener-Waterloo, Ontario and Online
![I’m a nurse, a certified personal trainer and a Certified Menopause Specialist. And the question I hear most is some version of: “What is actually going on with my body, and what can I do about it?”
So I wrote two simple guides.
The Menopause Symptom Tracker & Midlife Wellness Guide gives you one place to log how you feel, see which symptoms show up together, and bring clear notes to your next appointment. [Add one sentence in your own words about why this matters to you.]
The Midlife Strength & Energy Plan is a 4-week at-home program built around dumbbells and 30-minute sessions. It gets a little harder each week, with an easier and harder option for every move. Stronger is the goal, not smaller.
Both are 30 pages and arrive instantly as a PDF. You can print them or use them on your phone or tablet.
Launch price until Friday, Nov 6:
$19 each
$27 for both
Link in my bio. 💜
Education only, not medical advice. Check with your healthcare provider before starting any exercise program.](https://scontent.cdninstagram.com/v/t51.71878-15/876961139_1683605783417877_760388295416529729_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=dnoGYQc6oSsQ7kNvwEeuohp&_nc_oc=Ado3qcpTRtGtYFMm_mNPh3b_F0v_tC5vogcF-dP0fqpRT-4-d_JrY3e7wTyynD70R28&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=Fjuz2e-sPk7kZGINpPIZ7w&_nc_tpa=Q5bMBQJjJYPYTq971FGpSjsy5I9edQ6I7p2zWg3XmYF4KSfHWpQwecVUPQXmqVBWpIDMQLc7Cv3bOj2a&oh=00_AQQCmBLuPgnSnRvofZdbFSCUoyC0qESiIEXq_gnOu70zKA&oe=6AEEA9AD)
Have You Heard the News? I'm the Author of the Next...
Menopause For Dummies
Take charge of your menopause journey with Menopause For Dummies. This approachable, evidence-based guide simplifies the changes in your body, helps you navigate your feelings, and gives you practical strategies for managing your symptoms.
Pre-order bonus: Get FREE access to my 1-hour Menopause Decoded Masterclass plus a printable menopause toolkit, a $150 CAD value.
Why Choose MenoHealthNurse?
I'm not here to hand you another generic wellness plan.
I'm Amanda, a Registered Nurse with over 25 years of clinical experience, advanced training in menopause and hormone health, and certifications in personal training, nutrition coaching, GLP-1 support, corrective exercise, and weight loss coaching.
I help women in midlife make sense of symptoms, strength, weight changes, and hormone questions with guidance that's practical, safe, and realistic. I went through early menopause myself at 33, so I know how disruptive this season can feel. You get the clinical expertise and someone who's been there.
My goal is to help you understand your body, protect your long-term health, build strength, and feel confident advocating for yourself with your healthcare provider.
Medical + Fitness + Nutrition, in One Place
Nursing, menopause specialist training, personal training, and nutrition coaching, all working together. No more piecing advice together from five different places.
Evidence-Based, Not Wellness Hype
I follow Menopause Society guidelines, cite my sources, and help you make informed decisions. No pseudoscience. No gimmicks. No "just eat less and move more."
Real Change, Not Quick Fixes
Clients who work with me report better sleep, more energy, more strength, and the confidence to speak up for their health.
Real Women. Real Results.
As someone who hadn't exercised in decades, I was hesitant to join any type of program. I doubted myself and I was afraid of being judged. I need not have worried. Amanda has been supportive and empowering and was able to meet me where I was in terms of fitness level and limitations. She is approachable and so relatable. She designed a home workout that was easy to follow and modifiable, working with equipment I already had at home. She responds to messages pronto and provides just enough presence that I feel some accountability but not pressured. She knows her stuff when it comes to women's health. I would highly recommend her and her 12 week meno-movement program.
Joanna H, - Ontario, Canada
Not Sure Where to Start? Start Here.
Pick the option that fits where you are right now. Every path is evidence-based and built for women in midlife.
1:1 Coaching & Personal Training
"I want personal support and a plan built for me." We look at your symptoms, sleep, strength, nutrition, medications, and goals, then build a realistic plan with education and accountability every step of the way.
Self-Paced Masterclasses
"I want to learn first, at my own pace." The Midlife GLP-1 Method Masterclass gives you 45 evidence-based lessons on protecting your muscle on a GLP-1. The Empowering Menopause Masterclass covers HRT, nutrition, fitness, mental health, and sexual health, minus the confusion. Partners can check out Menopause Matters, For Men.
Midlife Guides: Symptom Tracker & Strength Plan
"I want a simple tool I can start using today." Two nurse-designed 30-page PDF guides. Track your symptoms and walk into appointments prepared, then build strength at home with a 4-week plan using just dumbbells and a mat. Buy one, or get both in the Midlife Reset Bundle.
My mission is empowering women through menopause with medical expertise, personalized fitness, and evidence-based lifestyle management—because you deserve support from someone who truly understands.
- Amanda Otterman
Speaking & Workshops
Are you looking for a knowledgeable, engaging speaker for your next wellness or professional education event? You’re in the right place.
Based in the Kitchener–Waterloo, Ontario area, I deliver evidence-based, practical presentations and workshops on menopause, women’s health, and lifestyle management during and after the menopause transition for workplaces, community groups, and healthcare teams.
In addition to community and corporate wellness events, I provide tailored education for patients, interdisciplinary care teams, and community programs; helping bridge the menopause knowledge gap within the medical community. I welcome collaborations with other practitioners, clinics, and organizations to expand our collective impact and improve care for women in midlife.
Please reach out to discuss speaking topics, audience needs, and format options—virtual and in-person workshops are available, and pricing varies based on event length, customization, and setting.
Women Unmuted Podcast: The Midlife Roundtable
Sponsored by Pleasure Pods; Welcome to season 2 of Women Unmuted Podcast. Discover expert guidance and support for navigating midlife challenges from myself, along with other experts on the panel and special guests. Join us for insightful discussions on menopause, wellness, sexual health, relationships and more. Stay informed and empowered on your health journey with MenoHealthNurse.
Listen on Spotify, Apple Podcasts and You Tube
GET YOUR FREE MIDLIFE STARTER KIT
By signing up, you agree to receive emails from MenoHealthNurse. You can unsubscribe at any time.
Three nurse-written guides to help you stop guessing and start feeling like yourself again:
✓ How to Talk to Your Doctor: walk into your next appointment prepared, and get heard
✓ Hormone Cheat Sheet: what your hormones actually do in menopause
✓ Workouts Made Simple: a daily movement routine that sticks
Plus my monthly email: real menopause science, strength tips and zero fear-mongering. Unsubscribe anytime.