What are your qualifications?

I'm a Registered Nurse with over 20 years of experience, certified personal trainer (ISSA), certified nutritionist (ISSA), certified menopause and hormone specialist (Medfit), and certified health coach. I'm also pursuing my NAMS Certified Menopause Practitioner certification. All my certifications are current and I complete continuing education annually.

Have you personally experienced menopause?

Yes, I experienced early menopause at 33 after a partial hysterectomy. I faced hot flashes, weight gain, mood swings, and brain fog. My personal journey, combined with professional expertise, fuels my passion for supporting other women.

Are you taking new clients?

Yes! I currently have availability for both coaching and personal training clients. My goal is to work with 10 personal training clients and 10 coaching clients simultaneously to ensure everyone gets quality attention. Book a free consultation to secure your spot.

MenoHealthNurse | Your Expert in Menopause Coaching

Reclaim Your Energy, Strength & Confidence in Menopause

Evidence-based strategies to manage symptoms, build strength, and reclaim your body and life in midlife, with programming options for every need and budget

✓ Registered Nurse (20+ years) |

✓ ISSA Certified Personal Trainer | ✓ ISSA Certified Nutritionist |

✓ Menopause Society Member | ✓ Medfit Menopause & Hormone Specialist

BOOK A FREE 30 MINUTE CONSULTATION NOW

MYTH: Menopause happens overnight 💥❌

If you're waiting for menopause to hit like a switch, you're missing the real story. Menopause is a slow burn, not a sudden flip.

Why you believe it:
We talk about "going through menopause" like it's an event. Your last period = menopause. But the reality? It's a 5-10 year journey that starts long before your last period.

What research shows:
✅ Perimenopause (the transition) lasts 4-10 years on average
✅ Symptoms often start in your 30s or early 40s
✅ Hormone fluctuations—not steady decline—cause most symptoms
✅ Your period becomes irregular gradually, not suddenly
✅ Menopause is officially diagnosed 12 months after your last period

A 2020 study found that 75% of women experience symptoms during perimenopause, often 5+ years before their final period.

What actually works:
🔹 Track your cycle (apps help identify patterns)
🔹 Notice symptom patterns (they often correlate with cycle changes)
🔹 Talk to your doctor early if symptoms emerge
🔹 Don't wait until you're miserable to seek support
🔹 Understand that early intervention = easier management

My take:
Most women don't realize they're in perimenopause until they're 3-4 years in. By then, they've been struggling unnecessarily.

If you're in your late 30s or 40s and noticing changes—irregular periods, mood shifts, sleep issues, hot flashes—you might be in perimenopause. That's not too early to get support. That's exactly the right time.

Ready to understand your transition? My coaching helps women identify perimenopause early and develop strategies that work for THIS phase of life. Book a free discovery call, or even better join my hormone harmony hub—link in bio 🔄

#MythBustingMonday #Perimenopause #MenopauseMyths #WomensHealth #MenoHealthNurse #KnowYourBody

HEALTHCARE ACCESS: Why Black Women's Menopause Gets Ignored 🏥

Here's the uncomfortable truth: Black women don't get the same menopause care as white women. And it's not because we're tougher or need less support. It's because the healthcare system was never designed for us.

The access problem:
🚫 Fewer menopause specialists in predominantly Black communities
🚫 Insurance barriers (cost, coverage gaps, prior authorizations that delay care)
🚫 Longer wait times + rushed appointments = symptoms dismissed
🚫 Less likely to be prescribed HRT (even when medically appropriate)
🚫 Fewer culturally competent providers who understand our specific health needs

The treatment disparity:
Research shows Black women are:
• 40% LESS likely to receive HRT than white women with same symptoms
• More likely to be told "just lose weight" instead of "let's manage your hormones"
• Underrepresented in menopause research (so treatment recommendations don't even apply to us)
• More likely to experience provider dismissal of severe symptoms

Why this matters:
When menopause goes untreated, the consequences are REAL (and this goes for ALL women):
→ Untreated hot flashes + night sweats = sleep deprivation = worsening mental health
→ Joint pain + fatigue = less movement = weight gain + cardiovascular decline
→ Brain fog + mood changes = missed work, lost income, strained relationships
→ Vaginal atrophy = painful sex, UTIs, reduced quality of life

What needs to change:
✅ Menopause education in medical schools (especially for providers serving Black and radicalized communities)
✅ Insurance coverage that doesn't discriminate
✅ Telemedicine options for those without local specialists
✅ Research that INCLUDES Black women (not as an afterthought)
✅ Providers who listen + advocate, not dismiss + gaslight

You deserve access to the same quality care. Period.

#HealthEquity #BlackWomensHealth #MenopauseAccess #HealthcareDisparity #MenoHealthNurse #BlackWomensMenopause #JusticeInHealthcare

Good morning to everyone… except my hormones, who clearly woke up and chose violence.

One minute I’m freezing, the next I’m personally offended by the thermostat. If I snap, cry, laugh, and need a snack within a 7-minute window — no you didn’t see that.

Menopause isn’t for the weak… it’s for the resilient, the wise, and the women who are officially done tolerating nonsense.

Grab your coffee, hydrate like it’s your job, move your body, and remember — this phase isn’t breaking you, it’s refining you.

Now go show Monday who it’s dealing with. 💅🔥

There’s something I hear often:

“I don’t have menopause symptoms — I’m choosing to go natural.”

And I want to gently expand this conversation.

Menopause isn’t just about hot flashes or night sweats. It is a major biological transition driven by the loss of estrogen — a hormone that protects far more than our reproductive system.

Estrogen supports:

• Bone density
• Heart health
• Brain function
• Metabolic health
• Vaginal and urinary tissue
• Skin elasticity
• Muscle mass

So while some women may not feel disruptive symptoms day-to-day, changes are still happening beneath the surface.

Bone loss accelerates.
Cardiovascular risk increases.
Insulin resistance becomes more common.
Cognitive health deserves more attention.

This is not meant to create fear — it’s meant to create awareness.

Choosing a “natural” path is absolutely a valid and personal decision. But natural should never mean uninformed or unsupported.

You deserve to understand what is happening inside your body so you can make empowered, evidence-based choices — whether that includes hormone therapy, lifestyle strategies, or careful medical monitoring.

Because thriving in menopause isn’t about suffering quietly or earning some badge for doing it without help.

It’s about protecting your long-term health.

It’s about prevention.

It’s about advocacy.

And most importantly — it’s about options.

Menopause care should never be one-size-fits-all. The goal is not to tell women what they should do… it’s to ensure they know what they can do.

If no one has talked to you about bone scans, cardiovascular risk, metabolic changes, or brain health yet — consider this your invitation to start that conversation with a provider who takes menopause seriously.

Silent symptoms still matter.

Education is power.

And you deserve both.

🔥🔥I just dropped a new **exclusive** resource inside the **Hormone Harmony Hub**:

**Understanding Hypertension (High Blood Pressure)** — because this “silent” issue can be building in midlife while we’re busy managing literally everything else.

Hypertension is called the *silent killer* for a reason: a lot of people feel totally fine… until they don’t.

And in perimenopause/menopause, the combo of stress load, sleep disruption, shifting metabolism, and changing hormones can make blood pressure something we need to watch more closely — without panic and without shame

Inside the Hub guide, I break down:
- What blood pressure actually is (top number vs bottom number)
- The categories (normal, elevated, stage 1, stage 2 + what counts as a crisis)
- Who’s at risk + what can make BP creep up in midlife
- Practical lifestyle supports that can help (food, movement, sleep, stress regulation)
- What to limit (especially high-sodium processed foods + added sugars)

If you’ve been feeling “off” — tired, wired, not sleeping, gaining weight, stressed out, hot flashing, moody — I’m not saying it’s all blood pressure… but I am saying it’s worth knowing your baseline.

**This guide is exclusive to Hormone Harmony Hub members.**
If you want it, join the Hub and download it from the resource library.

CTA: **Join Hormone Harmony Hub today** (link in bio) and grab the **Understanding Hypertension** guide.

Question for you: Do you know your usual blood pressure numbers — or have you only had it checked at the doctor’s office?

#MenoHealthNurse #HormoneHarmonyHub #HypertensionAwareness #BloodPressure #MidlifeHealth MenopauseSupport Perimenopause WomensHealth HealthEducation KnowYourNumbers

I finally did the thing I tell you all to do.

I booked the physical. I got my numbers. I stopped guessing.

And I’m gonna be real: it was equal parts empowering and annoying as hell—because I’m not out here living on the couch pretending health is a vibe. I strength train. I stay fairly active. I keep my nutrition on track *most* days. I started HRT and it helped a lot of my perimenopause symptoms…

…but it didn’t magically fix the metabolic stuff.

My numbers still waved some red flags:
- Borderline blood pressure (not meds yet, but it has my attention)
- I’ve regained about 2/3 of my previous 140lb weight loss over the last 4 years
- My A1C is showing insulin resistance (not diabetes, but not “nothing”)

And yes, I’m also managing perimenopause symptoms: fatigue, exercise intolerance, hot flashes, sleep issues, low motivation, mood swings, appetite changes. The whole package.

So today’s Substack post is a woman-to- woman reminder:

**“Know your numbers” isn’t a cute slogan. It’s a power move.**

Heart health isn’t a “later” problem—and we deserve care that doesn’t require us to beg, perform, or shrink ourselves to be taken seriously.

And listen: **I left this post completely FREE to read and share on my Substack because it is that important.** If you love a woman in midlife, send it to her. If you *are* her, save it.

If you need words for your next appointment, steal these:
- “I want my baseline numbers: blood pressure, A1C, and a lipid panel.”
- “Explain my results in plain language and tell me what we’re watching.”
- “I’m not looking for weight-loss shame. I’m looking for a cardiometabolic plan.”

Read it on Substack (link in bio).

Then tell me: When was the last time you had your numbers checked—and what do you want to understand better (BP, A1C, cholesterol)?

#BlackWomensHealth #HeartHealth #CardiovascularHealth #Perimenopause #MenopauseSupport HealthEquity KnowYourNumbers MenoHealthNurse HormoneHarmonyHub

….. I asked chat GPT to make me into this new caricature trend…. I’d say it’s pretty accurate 😂😂😂🫠

Still think hormone therapy causes cancer? Think again. The science has changed. Most modern HRT is safer than your morning coffee (and I’m a nurse who loves both). Curious what’s actually true—and what’s outdated scare tactics? Let’s bust myths, not your confidence. Drop your biggest menopause questions below or DM me for real talk. 🩺

💗 NEW PODCAST EPISODE DROP COMING💗

This month on the midlife round table we sat down with @brookegordon_ca who shared her courageous story about her recent breast cancer journey, how it has changed her life and how she is now giving back to other women.

You do not want to miss this one.

Listen on Apple, Spotify and You Tube

@unmutedmidlifepodcast

#podcast #midlife #menopause #breastcancersupport

GLP-1s + menopause weight gain: let’s talk like grown-ups.

If you’ve been thinking, “I’ve tried everything… I didn’t change my food or movement… and I still gained weight out of nowhere,” you’re not lazy and you’re not broken. Menopause can shift metabolism (hello insulin resistance, sleep disruption, stress hormones, and belly fat storage) and for some of us it turns weight management into a full-time unpaid job.

So yes—some women are considering GLP‑1 medications as *one* tool. Not a magic wand. Not a “summer body” shortcut. And definitely not something you start because an influencer told you to.

A GLP‑1 decision should be:
- medically supervised (talk to your prescriber)
- based on health risk + history (ex: significant weight gain, metabolic syndrome, higher BMI)
- paired with lifestyle support (protein, strength training, stress reduction, sleep—non‑negotiable)

And to be crystal clear: I’m not promoting unregulated peptides or sketchy “research” injections from the internet. Regulated meds. Close monitoring. Evidence-based care.

If you want support doing this the *right* way—without diet culture, without shame, and without wellness BS—come join me inside **Hormone Harmony Hub**. It’s where we build the habits that actually protect your results (and your health) long-term.

#MenoHealthNurse #HormoneHarmonyHub #MenopauseSupport #Perimenopause #GLP1 MetabolicHealth MidlifeHealth StrengthTrainingOver40 EvidenceBasedHealth AntiDietCulture

Your privacy matters. At MenoHealthNurse we collect only the information needed to provide safe, personalized menopause care—think health history, symptoms, and payment details. We never share data without consent and store it with strong safeguards, including HIPAA-level protections and PCI‑DSS for payments. Our practices reduce barriers to care and honor your confidentiality. Link in bio to learn more and ask any questions below 👇🔒🌿 #MenopauseCare #PrivacyFirst #CanadianHealth #TrustedCare

Feeling overwhelmed by menopause symptoms? Try this quick snapshot self-assessment: 1) Rate sleep, mood, and hot flashes 1–5. 2) Pick your top 2 symptoms. 3) Choose one immediate step: sleep hygiene, strength training, or simple nutrition tweaks. Save this post and screenshot your answers — then visit our Link in bio for a personalized plan and clinician-led follow-up to help you feel like yourself again. What’s your top symptom today? Tell us below 👇💬💪🍽️ #MenopauseSupport #MidlifeWellness #SleepHealth #StrengthTraining #LinkInBio #MenoHealthNurse #WomensHealth #HealthyAging

Respectfully… if you are chewing loudly, tapping repeatedly, or making unnecessary sounds today — I am not the one.

And before we blame “moodiness,” let’s be clear: hormonal shifts during perimenopause and menopause can lower our tolerance for stimulation. Your nervous system is working overtime, sleep might be questionable, stress is stress-ing… and suddenly the smallest things feel VERY big.

This isn’t a lack of patience.
It isn’t you being “dramatic.”
It’s biology.

Also — real life moment — I recently started treatment after learning I’m insulin resistant with an elevated A1C, and let me tell you… when your body is adjusting, you feel it. We’ll save that deeper conversation for another day, but consider this your reminder that metabolic health and hormones are deeply connected.

Here’s the power move though: instead of ignoring the signs or pushing through, pay attention. Advocate for yourself. Get the labs. Ask the questions. Support your body.

You can be successful, intelligent, and fully put together… and still be one repetitive noise away from needing everyone to log off for the day 😌

Tell me — what ridiculously small thing has tested your patience lately? Let’s normalize it.

Pelvic pain isn’t 'just in your head.'

Let’s bust the myth: menopause does NOT mean your sex life is over. Real talk? Vaginal changes are medical, not moral. Science (not shame) gets results.

Curious about what’s normal and what’s not? I’ve got the facts and the lived experience. Want evidence-based answers? Drop your questions below or DM me. 💡✨

MYTH: Menopause causes depression 😔❌

Let me be clear: menopause doesn't automatically cause depression. But it CAN increase vulnerability to it. And that's an important distinction.

Why you believe it:
Hormone fluctuations affect mood. Menopause symptoms disrupt sleep, energy, and confidence. So it's easy to assume menopause = depression.

But here's the nuance: menopause increases RISK, not certainty. Most women don't develop clinical depression during menopause.

What research shows:
✅ Women with a history of depression have higher risk during menopause (2-3x)
✅ Sleep deprivation, stress, and symptom severity increase mood vulnerability
✅ Hormone fluctuations (not low hormones) trigger mood changes
✅ HRT, sleep optimization, and exercise significantly improve mood
✅ Most women with mood changes respond well to treatment

A 2022 study found that women with untreated sleep disruption were 4x more likely to experience depression during menopause. When sleep improved, mood improved.

What actually works:
🔹 Prioritize sleep above all else (it's foundational)
🔹 Move your body (exercise is as effective as antidepressants for mild-moderate mood issues)
🔹 Address stress and emotional health
🔹 Consider HRT if appropriate (helps with mood in many women)
🔹 Therapy or counseling if mood changes persist
🔹 Talk to your doctor—mood changes are treatable

My take:
I've seen women transform their mood by fixing sleep and adding movement. Others needed HRT. Some needed therapy. Most needed a combination.

Your mood matters. Mood changes during menopause are real and valid. And they're treatable.

Ready to reclaim emotional balance? My coaching includes sleep optimization, stress management, movement, and nutrition strategies that support mental health. Book a free call, or join my hormone harmony hub for ongoing support without the commitment—link in bio 💚

#MythBustingMonday #MentalHealth #MenopauseMyths #MoodMatters #WomensHealth #MenoHealthNurse #YouAreNotAlone

HEART MONTH REALITY: Black Women & Menopause 💔

February is Heart Month. But here's what they don't tell you: Black women have the highest rates of heart disease and heart attacks of any group in the US. And menopause? It makes your cardiovascular risk skyrocket.

Why the disparity exists:
🚫 Systemic racism in healthcare = delayed diagnoses, dismissed symptoms, less aggressive treatment
🚫 Chronic stress from discrimination literally damages the heart (cortisol + inflammation = cardiovascular disease)
🚫 Less access to preventive care, specialists, and quality treatment
🚫 Implicit bias means Black women's chest pain is often labeled "anxiety" instead of cardiac events
🚫 Menopause symptoms (hot flashes, night sweats) can MASK early heart attack warning signs

The science nobody talks about:
• Black women enter menopause earlier (avg. 50.5 years vs. 51 for white women)
• They experience MORE severe hot flashes (which = vascular dysfunction)
• Hypertension rates are 2x higher in Black women pre-menopause
• Estrogen drop hits harder on an already-stressed cardiovascular system

What needs to happen:
✅ Doctors and practitioners who LISTEN and take symptoms seriously
✅ Regular cardiovascular screening (not just when you're "sick")
✅ HRT conversations that include heart PROTECTION (not just symptom relief)
✅ Stress management as actual medicine (not a luxury)
✅ Addressing the root: systemic racism in healthcare

This isn't just about individual choices. This is about a healthcare system that's failed Black women for generations.

Your heart matters. Your symptoms are real. Your life matters.

#BlackWomensHealth #MenopauseAndHeartHealth #CardiovascularJustice #HealthEquity #MenoHealthNurse #HeartMonth #BlackWomensMenopause #HealthDisparity #RealTalk

For years, I was told I was intimidating. Strong. Too much. Too loud. Too opinionated.

I internalized it as a flaw—something to apologize for, soften, make smaller. I felt judged by other women. Like I didn’t belong. Like my presence took up too much space.

But here’s what I know now: I’m a Black woman. An educated, credentialed, evidence-based healthcare provider in a space where we’re severely underrepresented. And that visibility matters—not just for me, but for every Black woman and woman of color who’s been dismissed, stereotyped, or told her concerns don’t warrant the same resources, advocacy, and treatment as everyone else.

The healthcare disparities are real. We’re not given the same access to diagnosis. We’re not believed the same way. We’re not treated the same way. And in menopause? The representation is abysmal. We’re invisible in the research, invisible in the conversations, invisible in the solutions.

I used to see it as two strikes against me: woman + Black. But I’m reframing that now.

This is my power. This is my responsibility. And I’m done shrinking.

To my daughters—mixed race, brilliant, beautiful—and to every Black woman and woman of color reading this: your strength isn’t a flaw. Your voice isn’t too loud. Your presence isn’t too much. You are educated. You are motivated. You are elevated. You are melanated.

And that’s everything.

Shirt: @teachersgramofficial

#MenoHealthNurse #HormoneHarmonyHub #BlackWomenInHealth #MenopauseAdvocacy #HealthEquity

Black History Month, but make it HEALTH.
Because I’m done watching Black women be expected to suffer quietly and call it “strength.”

This month on Substack I’m talking about Black women’s health after 40—this week…..the stuff that gets minimized, dismissed, or slapped with “just lose weight” and “it’s just aging” when it’s actually impacting your sleep, mood, energy, pain, and quality of life.

We’re also naming the truth:
Being dismissed in healthcare isn’t just frustrating. It’s a health risk.
And “just advocate for yourself” is incomplete advice when the system isn’t built to listen.

This post is for the women who are tired of performing to be taken seriously.
Calm but not “too emotional.” Firm but not “aggressive.” Educated but not “difficult.”
No. More.

Read it on Substack (link in bio) and tell me in the comments—
What’s one health topic you wish people talked about more for Black women after 40?

If you’re not a Black woman but you love one: read it anyway. Learn. Listen. Share the load.

#BlackHistoryMonth #BlackWomensHealth #MenopauseSupport #MidlifeHealth #HealthEquity

FEBRUARY IS FOR THE REAL TALK - It's black history month and we're diving in to how much this affects the women in black communities 🖤

This month, we're diving deep into the conversations nobody's having: menopause + chronic illness, heart health during midlife, and the racial disparities that are literally killing Black women.

Because here's what I know:
Your menopause isn't just about hot flashes. It's about cardiovascular risk. It's about chronic pain. It's about a healthcare system that was never built to see you—especially if you're a Black woman.

We're talking:
🖤 Why menopause hits Black women's hearts differently
🖤 The body image lies we've been sold
🖤 Healthcare access (or lack thereof)
🖤 Sexual health, mental health, and what actually helps
🖤 Preventive care that actually works

This isn't inspiration porn. This isn't toxic positivity. This is evidence-based, no-BS support for the midlife transition you're actually living.

If you're navigating menopause + chronic illness, or you're watching the women you love struggle—this month is for you.

Let's get real together.

#MenoHealthNurse #HormoneHarmonyHub #BlackWomensHealth #HealthEquity #MenopauseMatters #ChronicIllness #HealthcareDisparity

🧑‍🤝‍🧑 HEY MEN, WE NEED TO TALK

Your partner is going through menopause. You want to understand. You want to help. But honestly? It’s confusing.

Here’s what you need to know: menopause isn’t just about hot flashes. It affects everything—mood, energy, intimacy, sleep, how she shows up in the world. And if you don’t understand it, you can’t support her the way she needs.

💚 INTRODUCING: Menopause Matters for Men Masterclass

This is the guide every man needs. Learn what’s actually happening to the woman in your life. Understand why she’s frustrated. Find out how to show up for her in real, meaningful ways.

📚 AND HERE’S THE BONUS:
I just added an exclusive downloadable resource inside the masterclass—Hormone Optimization for Men.

Because here’s the truth: while she’s navigating menopause, many of you are quietly dealing with your own hormone decline. Testosterone doesn’t go wild like estrogen, but it gradually declines. And you feel it. You just don’t talk about it.

Low energy. Mood shifts. Changes in the bedroom. Brain fog. It’s real.

So this bonus resource covers YOUR hormones too—because understanding yourself helps you understand her better. And taking care of your health means you can actually show up for hers.

Get the masterclass. Support her. Support yourself.

Link in bio. 💜

#MenopauseMatterForMen #MaleHormoneHealth #CouplesCommunication #MidlifeHealth #SupportMatters

……. Tell me how perimenopause is affecting your day to day. Comment below ⬇️

Your body isn’t broken. It’s just changing.

If you’re experiencing brain fog, night sweats, weight gain, mood shifts, or any combo of menopause symptoms—this carousel breaks down the actual science of what’s happening in your body.

Spoiler: it’s all completely normal. And it’s all manageable.

The problem? Most women suffer through this alone because nobody talks about it. Your doctor dismisses it. Your friends don’t get it. The internet tells you to “just deal with it.”

But here’s what I know after 25+ years as a nurse and living through early menopause myself: you deserve to understand what’s happening AND have real support to navigate it.

That’s why I created Hormone Harmony Hub—a community where menopause isn’t taboo. It’s normalized. It’s educated. And you’re never alone.

Ready to stop guessing and start understanding?

🔗 Book a FREE 30-minute consult (link in bio) — let’s talk about YOUR specific journey
🔗 Join Hormone Harmony Hub (link in bio) — $27/month CDN

You’re not losing it. You’re not broken. You’re in menopause—and there’s a whole community ready to walk this with you.

#MenoHealthNurse #MenopauseEducation #HormoneHarmonyHub #NormalizeMenupause #YoureNotAlone

From hot flash chaos to gym PRs. 💪

Ever wonder if real change is possible after menopause hits?

Science, sweat, and zero woo. You bring the courage, I bring the roadmap.

Ready for your own transformation? DM me “HARMONY” to get started! 💜

#MenopauseSupport #MenoHealthNurse #ClientSuccess #HormoneHarmony #MenopauseJourney #OntarioWomen #EvidenceBased #NoBSWellness #StrongAtMidlife #WomenSupportingWomen #TransformationStory #MenopauseCoach

Hot flashes at 3am? Been there.

No, you’re not melting. Yes, it’s real hormone chaos. Here’s my go-to: keep a cold glass of water and a cooling pad by your bed. It won’t work miracles, but it can save your sanity at midnight.

Menopause doesn’t call the shots. You do. Want more science-backed solutions and support? Tap the link in bio to join our hormone harmony hub! 💧

Menopause isn’t a life sentence. It’s a turning point.

Forget the myths. Real change starts with evidence, not empty promises.

I blend medical know-how, fitness, and nutrition—no fluff, just facts. Ready to ditch the confusion and reclaim your energy?

Drop me a DM to see how you can transform your menopause journey. 💪✨

MYTH: You can't build muscle after 40 💪❌

If you believe this, you're leaving gains on the table. And I'm here to tell you: your 40s, 50s, and beyond are prime time for strength.

Why you believe it:
Testosterone drops with age. Muscle naturally declines (sarcopenia). So the narrative goes: "After 40, you're fighting a losing battle."

But here's what research actually shows: age is not a barrier to building muscle. It's just a different game.

What research shows:
✅ Women can build muscle at ANY age (even in their 70s and 80s)
✅ Progressive resistance training triggers the same muscle-building response at 50 as at 25
✅ Protein intake matters MORE as you age (aim for 1.2-1.6g per kg body weight)
✅ Recovery takes slightly longer, but results are absolutely achievable
✅ Strength training improves bone density, metabolism, and longevity

A 2021 study found that women 50+ who did resistance training 2-3x/week gained 2-3 lbs of muscle in 12 weeks—same as younger women.

What actually works:
🔹 Progressive resistance training (weights, bands, bodyweight)
🔹 Adequate protein at every meal (especially post-workout)
🔹 Consistent training (2-3x/week minimum)
🔹 Sufficient sleep and recovery
🔹 Patience—results take 8-12 weeks to show, but they WILL show

My take:
Some of my strongest clients are in their 40s, 50s and 60s. They started thinking they were "too old" to build muscle. Now? They're deadlifting, doing pull-ups, and feeling powerful.

Your age is not your limit. Your effort is.

Ready to build strength and confidence? My personal training programs are designed specifically for women 40+ and include progressive resistance training, nutrition coaching, and accountability. Book a free discovery call—link in bio 💪✨

#MythBustingMonday #StrengthTraining #MuscleBuilding #WomensHealth #40Plus #MenoHealthNurse #AgingStrong

Perimenopause isn’t moodiness or “getting older.”

It doesn’t mean you’re unwell either….but….

It’s a real hormonal transition that can impact:
• sleep
• mood
• energy
• weight
• anxiety
• brain fog
• libido
• blood pressure
• overall mental health

And yes—your personality can feel unfamiliar during it.

Education changes everything.
When we understand what’s happening in the body, we stop blaming ourselves and start supporting our hormones properly.

✨ If you’re tired of feeling dismissed or confused, this is exactly why I created the Hormone Harmony Hub — education, support, and evidence-based guidance so you don’t have to navigate this alone.

Link in bio to learn more.

The menopause wellness industry is BOOMING. And most of it is BS. 🚨

Let's be real: There are SO many products, supplements, and "solutions" promising to "fix" menopause. And I'm here to tell you which ones actually work and which ones are just expensive placebos.

The overhyped stuff (save your money):
❌ "Bioidentical hormones" from compounding pharmacies (not FDA-regulated)
❌ Collagen supplements for skin (your body breaks it down—it doesn't rebuild your skin)
❌ "Hormone-balancing" teas and supplements (no clinical evidence)
❌ Vaginal rejuvenation procedures (unnecessary and risky)

What ACTUALLY has evidence:
✓ FDA-approved HRT (when appropriate)
✓ Strength training + protein
✓ Sleep optimization
✓ Stress management (meditation, therapy, movement)
✓ Vaginal estrogen cream (local HRT)
✓ Pelvic floor physical therapy
✓ Omega-3s, vitamin D, calcium (if deficient)

The industry wants you confused and desperate. I want you informed and empowered.

Your menopause doesn't need a miracle cure. It needs EVIDENCE. And a plan built for YOUR body.

Ready for real solutions? Link in bio. 💜

#MenoHealthNurse #EvidenceBased #MythBusting

To those who unfollowed — no hard feelings. You made room for us.
This is for the ones who speak truth, show up with heart, and refuse to be quiet when it matters.

Let’s link arms, lift voices that matter, and build community that heals instead of harms.
For those who stand for justice, empathy, and real change — find each other, support each other, grow something better. 🖤✊

If you’re here for that energy, you’re in the right place.

🇨🇦 THIS IS A CANADIAN VOICE — AND I’M STILL ANGRY.

*make sure your volume is on - the song is 💯*

To the people in my DMs telling me to “stick to menopause” and stay out of politics: no.
You don’t get to police my voice. And you don’t get to demand politeness while humanity is being stripped away in real time.

Yes, I live in Canada.
And no — this is not “just an American problem.”
What happens there ripples here. What we normalize anywhere threatens people everywhere.

The latest victim was a nurse.
Let that land.

A healthcare worker. A caregiver. Someone whose life was dedicated to keeping others alive.
That is not just another headline — that is a loss to the nursing community, to public health, and to every person who understands what it means to show up for others in crisis.

And yet I’m watching people call this “fake,” “AI-generated,” or claim that authorities were “just doing their job.” People are being fed a completely different story aside from the hundreds of videos online……
That level of denial requires distance, privilege, and a frightening lack of empathy.

Politeness is not working.
Politeness doesn’t stop violence.
Politeness doesn’t protect the vulnerable.
Politeness in the face of injustice is compliance.

I am exhausted by:
• influencers pushing toxic positivity while the world is on fire
• people protecting their comfort instead of confronting harm
• being told that speaking up is “too political”

This is not left vs right.
This is humanity vs apathy.

If my anger makes you uncomfortable, sit with that.
If you support any of this, minimize it, or want silence instead of accountability — leave. I don’t want you here.

It’s time to stop being palatable.
It’s time to stop whispering.
It’s time to get mad.

🇨🇦 Anger can be ethical.
🇨🇦 Speaking out is not Unprofessional
🇨🇦 Silence is not neutrality.

T-Shirt from @sandkcollective

This week on Substack I’m talking about the part nobody wants to admit out loud:

The shame.
The “why can’t I just get it together?” voice.
The nighttime snacking.
The protein + fibre struggle that somehow feels way harder in midlife than it “should.”

And I’m sharing it because I know I’m not the only one living this.

Inside the post I break down what I’m working on *in real time* (hydration wins, bringing back plant-based meals I actually love, and yes… I got back on my spin bike after over a year).

This isn’t a “new me” post. It’s a “starting again, without punishment” post.

Read it on Substack (link in bio) and tell me:
What’s the one nutrition habit you’re trying to work on right now?

P.S. Paid subscribers — I attached my guide: **5 Common Nutrition Mistakes (and How to Fix Them)** as a bonus download. No shame. Just support.

#UnfilteredMidlifeJourney #MenopauseNutrition #MidlifeHealth #AntiDietCulture #MenoHealthNurse

Let's talk about the thing nobody wants to talk about: Your sex life during menopause.🔥

Vaginal dryness, painful intercourse, low libido—these aren't character flaws. They're SYMPTOMS. And they're fixable.

Here's what's happening:
🧬 Estrogen drops = vaginal tissue thins (atrophy)
🧬 Blood flow changes = arousal takes longer
🧬 Hormonal shifts = desire might feel different
🧬 Sleep deprivation (night sweats) = zero energy for intimacy

But here's the part that matters: **This is NOT the end of your sex life. It's a transition.**

What actually helps:
✓ Vaginal estrogen (local HRT—game changer)
✓ Lubricants + moisturizers (not optional), have you checked out @pleasurepods?
✓ Pelvic floor physical therapy (yes, it works)
✓ Communication with your partner (vulnerability is hot)
✓ Foreplay that works for YOUR body now
✓ Sleep optimization (you can't want sex if you're exhausted)

Your body didn't betray you. It's just asking for a different approach. And that approach? Can be even better than before.

You deserve pleasure. You deserve intimacy. You deserve to feel ALIVE in your body.

Let's make that happen. DM me. 💜

#MenoHealthNurse #SexualHealth #Intimacy

Menopause isn't the beginning of decline. It's the beginning of intentional living. 🌱

Here's what nobody tells you: Menopause is your wake-up call to build the next 40+ years of your life on PURPOSE.

The shift from "surviving menopause" to "thriving through menopause" changes everything:

Instead of managing symptoms, you're building:
💪 Bone density (osteoporosis prevention)
🫀 Cardiovascular health (your #1 health risk post-menopause)
🧠 Cognitive reserve (protecting against decline)
🔥 Metabolic resilience (easier weight management forever)
😴 Sleep architecture (better recovery, better life)

This is LONGEVITY work. Not vanity. Not quick fixes.

The women I work with who thrive aren't the ones chasing the "perfect menopause." They're the ones who say: "I'm going to be STRONG at 60. I'm going to have energy. I'm going to move without pain."

And then they do the work.

Your menopause is your invitation to build a life that lasts. Are you ready?

Let's build it together. Link in bio. 💜

#MenoHealthNurse #Longevity #HealthyAging

If you're on GLP-1s during menopause, your nutrition game needs to level up. 💊

Here's what I'm seeing: Women on Ozempic/Mounjaro losing weight fast, but ALSO losing muscle, energy, and their ability to function. That's not success—that's a problem we need to solve.

GLP-1s suppress appetite, which is great for weight loss. But here's the catch: **You still need protein. A LOT of it.**

The reality check:
🚨 GLP-1s increase protein needs (muscle preservation is harder)
🚨 Smaller portions mean you need nutrient-dense food (no room for filler)
🚨 Menopause + GLP-1s = double metabolic challenge
🚨 Skipping meals or eating too little = muscle loss + metabolic slowdown

What actually works:
✓ 1.2-1.6g protein per lb of body weight
✓ Strength training (non-negotiable with GLP-1s)
✓ Micronutrient tracking (B12, iron, calcium—GLP-1s affect absorption)
✓ Regular monitoring (energy, strength, labs)

You didn't lose weight just to feel terrible. Let's make this work FOR your body, not against it.

Ready to optimize your GLP-1 protocol? Link in bio. 💜

#MenoHealthNurse #GLP1 #NutritionCoaching

I had a hysterectomy at 33. Kept my ovaries. Thought I was golden. Nope—surgical menopause hit like a truck, and my ovaries basically ghosted me by 40.

Here’s the thing nobody tells you: a partial hysterectomy doesn’t mean you’re off the HRT hook. Surgical trauma can absolutely tank ovarian function, even if you keep them. And if you DO need HRT post-hysterectomy, that’s not failure—that’s your body asking for support after major surgery.

The myths around hysterectomy + HRT are WILD:
• “You don’t need HRT if you keep your ovaries” — Wrong. Ovaries aren’t guaranteed to work post-surgery.
• “HRT is just for hot flashes” — Nope. It protects bone, heart, brain, and vaginal tissue. That’s preventive medicine.
• “Natural remedies work just as well” — Black cohosh and sage have weak evidence. HRT is gold-standard per @menopause_society .

Real talk? Your body went through trauma. HRT isn’t weakness. It’s smart medicine.

If you’re post-hysterectomy and struggling, get a second opinion from someone who actually specializes in menopause. Not all providers understand the nuances, and you deserve better than “just deal with it.”

#MenoHealthNurse #HormoneHarmonyHub #Hysterectomy #HRT #SurgicalMenopause

3am googling "why can't I remember anything" is NOT a personality trait. 🧠

Brain fog in menopause is REAL. It's not laziness, it's not aging, and it's definitely not "just stress." It's your brain literally running on lower estrogen.

What's actually happening:
🧠 Estrogen supports memory consolidation and cognitive function
🧠 When it drops, your prefrontal cortex (executive function) gets sluggish
🧠 Add poor sleep (hello, night sweats), and your brain is working with one hand tied behind its back

But here's the good news: It's manageable!!!!

What actually helps:
✓ Sleep optimization (non-negotiable)
✓ Strength training (improves cognitive function)
✓ Protein + omega-3s (brain fuel)
✓ Stress management (cortisol + brain fog = not friends)
✓ HRT (if it's right for you—game changer for many)

You're not losing your mind. Your brain is just asking for support. Let's give it what it needs.

DM me if brain fog is stealing your life. We can fix this. 💜

#MenoHealthNurse #BrainFog #CognitiveHealth

……always spicy 🌶️ 😂

#menopause #thisweathersucks #winterisstupid #mood

MYTH: You can't build muscle after 40.❌

FACT: You absolutely can. And honestly? You SHOULD. 💪

Here's what happens in menopause: estrogen drops, which means you lose muscle faster. But that's not inevitable—that's just physics. And we can work with physics.

The science:
🔬 Strength training stimulates muscle protein synthesis at ANY age
🔬 Progressive overload (gradually increasing weight) works in your 40s, 50s, 60s+
🔬 Adequate protein + resistance training = muscle gains, period

Why this matters:
✓ Stronger muscles = better metabolism
✓ Better metabolism = easier weight management
✓ Muscle = bone density (hello, osteoporosis prevention)
✓ Strength = independence, confidence, and power

Stop accepting "that's just menopause" as an excuse. Your body is capable of MORE, not less. Let's build it.

Ready to get strong? DM me for coaching details. 💜

#MenoHealthNurse #StrengthTraining #MuscleBuilding

Just wrapped up a virtual pelvic & sexual health workshop with the Waterloo Wellington Self-Management Program 💻✨
And honestly… I loved every minute of it.

The women were engaged, asked thoughtful questions, and we had real, honest conversations—the kind that actually move the needle when it comes to menopause and midlife health.

While I absolutely love in-person workshops, there’s something I really appreciate about virtual education—especially in the winter months ❄️
It removes barriers, meets women where they are, and still allows for connection, learning, and support.

This is exactly why virtual coaching is a core part of what I offer—
✔️ 1:1 menopause support
✔️ Group coaching
✔️ Ongoing education inside my Hormone Harmony Hub

Inside the Hub, you get:
• Evidence-based menopause education
• Monthly live coaching & Q&A
• Supportive community (no shame, no fluff, no BS)
• Practical tools you can actually use in real life

You don’t have to navigate menopause alone—and you definitely don’t have to rely on Dr. Google or social media myths.

If you’re looking for guidance, support, and education that actually makes sense for your body and your life, the Hormone Harmony Hub is waiting for you.

💬 Link in bio to learn more or join us.

MYTH: You have to suffer through menopause 😤❌

This one makes me angry. Because it's so deeply ingrained that women accept unnecessary suffering as "just part of menopause."

Why you believe it:
Your mom suffered. Your grandmother suffered. So you assume you will too. Doctors minimize symptoms. Society normalizes struggle. And somewhere along the way, you internalized: "This is just what happens. Deal with it."

But here's the truth: suffering through menopause is a choice, not a requirement.

What research shows:
✅ HRT effectively reduces hot flashes, night sweats, and mood symptoms (70-80% improvement)
✅ Lifestyle interventions (sleep, exercise, nutrition) significantly reduce symptoms
✅ Antidepressants, gabapentin, and other medications help when HRT isn't suitable
✅ Therapy and stress management improve emotional symptoms
✅ Most women can achieve meaningful relief with the right approach

A 2023 study found that women who sought treatment reported 60% improvement in quality of life within 3 months.

What actually works:
🔹 Talk to a menopause-informed provider (not all doctors understand this)
🔹 Explore ALL options (HRT, lifestyle, medication, therapy)
🔹 Prioritize sleep—it's foundational to everything else
🔹 Move your body (exercise is powerful medicine)
🔹 Address stress and emotional health
🔹 Know you deserve support, not just survival

My take:
I've watched women transform when they stop accepting suffering as inevitable. They sleep better. They have energy. They feel like themselves again.

You don't have to white-knuckle through this. You deserve to feel good.

Ready to reclaim your quality of life? My coaching combines medical education, lifestyle strategies, and personalized support to help you thrive—not just survive. Join my Hormone Harmony Hub or Book a free discovery call—link in bio 💪

#MythBustingMonday #MenopauseMyths #YouDeserveSupport #WomensHealth #MenoHealthNurse #QualityOfLife

🌟 You asked…. Here he is…. Andropause Ken. And of course I’m going to give you a little education for the men in midlife…

“Male Menopause” vs. Menopause—What’s the Real Deal?

Let’s talk about “male menopause” (aka andropause) vs. menopause—because Ken’s not the only one feeling the midlife shift. 👀

**What’s Andropause?**
It’s the *gradual* drop in testosterone that some men experience after 40. Symptoms? Low energy, mood changes, sleep issues, decreased sex drive, and sometimes (yup) hot flashes. But here’s the kicker:
🔹 Not all men get it
🔹 It’s a slow fade, not a sudden stop

**What’s Menopause?**
A universal, *sudden* drop in estrogen & progesterone for women—usually between 45–55. Every woman will go through it if she lives long enough. Symptoms? Hot flashes, brain fog, mood swings, sleep drama, weight changes, and more.

**How are they similar?**
- Both involve hormone drops
- Both can mess with mood, energy, sleep, and sex drive
- Both impact long-term health (bones, heart, metabolism)

**How are they different?**
- Menopause = universal, every woman will go through menopause, sudden, measurable
- Andropause = not universal, gradual, sometimes overhyped
- Only some men need testosterone therapy (and only with real symptoms + low bloodwork)

**Myth-busting time:**
❌ Men don’t have a true “pause”—it’s a slow fade
❌ Not all midlife symptoms = hormones (stress, sleep, meds count too!)
❌ Don’t fall for “Low T” marketing hype

**Want the science?**
Check out @mayoclinic, @harvardhealth, or menopause.org for the real facts.

**Bottom line:**
Midlife changes are real for everyone—but the science (and the solutions) aren’t one-size-fits-all.
#Menopause #Andropause #HormoneHealth

🌟 Sick of menopause “advice” that’s all guesswork, fads, and shame?
Me too. That’s why I built Hormone Harmony Hub—a membership that’s as dynamic and determined as you are.

Here, you get:
🔥 Monthly LIVE coaching—real answers, no sugarcoating, no BS
🔥 Science-powered masterclasses that bust myths and actually move the needle
🔥 Fresh, downloadable tools and resources—because your journey doesn’t stand still, and neither do we
🔥 Nutrition and fitness content rooted in evidence, not empty trends
🔥 A private, fiercely supportive community—led by an RN, certified menopause specialist, and trainer who actually gets it (because I’ve lived it)

This isn’t another static library or echo chamber.
It’s a living, growing powerhouse—shaped by your questions, your needs, your voice.
You deserve more than empty promises and “one-size-fits-all” fixes. You deserve real support, real science, and a space that evolves with you.

Founding member perks are almost gone.
If you’re ready to reclaim your health and rewrite the menopause story, the time is now.
Join us—link in bio. Let’s change the narrative, together. 💪🔥Use code: NEWYEAR2026 to save 20% off the first 3 months

#MenopauseRevolution #NoMoreWellnessBS #HormoneHarmonyHub #ScienceOverFads

Movement used to be my therapy, my go-to for stress and tough days. But in midlife, everything’s changed—aching joints, unpredictable energy, and the mental battle of letting go of old expectations. Some days, a walk or a stretch is a win. Some days, rest is the bravest choice I make.

This week on Substack, I’m getting real about what movement looks like now—how I’m learning to celebrate effort over intensity, adapt my routines, and show myself compassion (even on the days I do less).

If you need a reminder that you’re not alone in this, or just want to feel seen in your own journey, I hope you’ll take a few minutes to read. (Link in bio!)

P.S. Paid subscribers get access to my 28 day fitness challenge but this post is for everyone who’s navigating midlife movement—one honest step at a time.

How are you moving your body this week? Share your “movement win” below or just drop a 💜 if you’re in this with me.

#UnfilteredMidlifeJourney #MidlifeMovement #MenopauseTruth RealTalk

MEDICAL GASLIGHTING IS REAL FOR WOMEN OF COLOR IN MENOPAUSE

Real talk: Medical gaslighting is a FEATURE of healthcare for women of color during menopause, not a bug.

Here's what I mean.

A Black woman comes in with severe hot flashes. The provider says, "Have you tried losing weight?"

A Latina woman reports brain fog and mood changes. The provider prescribes antidepressants without asking about her cycle or hormones.

An Asian woman with joint pain is told it's anxiety.

A woman from the Caribbean describes her symptoms in her own language/cultural framework. The provider doesn't understand and dismisses it as "not a real symptom."

THIS ISN'T COINCIDENCE. It's bias baked into medical training.

📚 THE RESEARCH PROBLEM:

Clinical trials historically excluded women of color. So the "standard" menopause presentation is based on white women's experiences. When your symptoms don't match that narrow picture, you're labeled as "atypical" or "exaggerating."

Your symptoms aren't invalid. The research is incomplete.

🚩 SIGNS YOUR PROVIDER IS GASLIGHTING YOU:

✗ Dismissing your symptoms without proper assessment
✗ Blaming everything on weight, stress, or "just getting older"
✗ Not offering evidence-based treatment options
✗ Making you feel like you're overreacting
✗ Not listening to your lived experience
✗ Refusing to refer you to a specialist

YOU DESERVE BETTER.

A good provider:
✓ Listens without judgment
✓ Asks detailed questions about YOUR experience
✓ Offers multiple treatment options
✓ Respects your cultural context
✓ Refers you when needed
✓ Treats you like the expert on your own body

If your current provider isn't doing this, you have permission to find a new one. Your health is too important.

#MedicalGaslighting #MenopauseDisparity #HealthEquity #WomensHealth #MenoHealthNurse

…….what accessories would you have??? 😂😂😂 (and OMG…. Some of you are taking this satire way too seriously….If you’re going to leave comments about her weight - keep scrolling. Weight gain for many women is a real thing in menopause despite not changing exercise or eating habits …. So take your negativity and F off- your fat shaming will get deleted)

#menopause #barbie #funny #barbiegirl

🚨 THE MENOPAUSE DISPARITY NO ONE'S TALKING ABOUT

Black women reach menopause 8.5 months EARLIER than white women. And that's not the half of it.

Here's what the research shows:
• 91% higher odds of severe hot flashes
• 87% higher odds of severe night sweats
• More frequent, intense, and longer-lasting vasomotor symptoms overall
• Black women experience the LONGEST perimenopause period—up to 10 YEARS—with symptoms continuing well beyond
• Higher rates of depression, anxiety, and sleep disruption
• Less access to evidence-based care and hormone therapy

Why? It's not biology. It's systemic racism.

Chronic stress from discrimination literally impacts your hormones. Medical gaslighting is REAL—Black women report being dismissed, not believed, or told their symptoms are "all in their head" more often than white women. Healthcare providers have implicit bias. Insurance barriers exist. And the research itself has historically excluded Black women, so we don't even know the full picture.

This isn't about suffering in silence. This is about demanding better.

You deserve:
✓ A provider who listens
✓ Evidence-based treatment options
✓ Recognition that your experience is VALID
✓ Care that doesn't gaslight you

If you're a Black woman navigating menopause, your symptoms are real. Your experience matters. And you don't have to go through this alone.

#MenopauseDisparity #BlackWomenHealth #MedicalEquity #HealthEquity #MenoHealthNurse

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Why Choose MenoHealthNurse?

I'm not just another wellness coach. I'm a Registered Nurse with over 20 years of experience, certified in menopause and hormone health, personal training, and nutrition. I've lived through early menopause myself, so I understand what you're going through—and I have the medical expertise to guide you.

Medical + Fitness + Nutrition Expertise

The only menopause specialist who combines RN credentials, certified menopause specialist training, personal training certification, and nutritionist credentials in one integrated approach.

Evidence-Based, Not Wellness Hype

Every recommendation is backed by research. I cite sources, follow NAMS guidelines, and help you make informed decisions about your health—no pseudoscience or detox gimmicks.

Proven Results & High Retention

90% of clients stay after their initial 12-week program. They report better sleep, increased energy, improved strength, and the confidence to advocate for their health.

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

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

Unmuted Podcast - The Midlife Roundtable

Sponsored by Pleasure Pods; 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

Listen Here

Expert Services

From virtual coaching packages to in-person personal training, I offer individualized programs that combine medical knowledge, fitness expertise, and nutritional support. Whether you're struggling with hot flashes, weight gain, or just need guidance navigating hormone therapy, I provide the tools and education you need to thrive.

12-Week Coaching Programs

Bronze, Silver, and Gold packages designed to meet you where you are. Includes group and 1:1 coaching, app access, education on hormone therapy, and personalized support. Best for women new to Peri/Post Menopause needing comprehensive support. 4 spots left for January 2026.

Compare Packages Here

Amanda Otterman Personal Training Menopause

Personal Training (Virtual & In-Person)

Strength training tailored for your changing body. Best for women prioritizing strength, body composition.and mobility. Virtual sessions or in-person at Whole Health Strength & Fitness in Cambridge, Ontario. In person spots fill quickly, virtual spots available.

Start Now

Hormone Harmony Hub Membership

Monthly membership with coaching, fitness plans, nutrition guidance, masterclasses, and a supportive community. Best for women wanting ongoing community, education and support without commitment. Just $27/month for founding members - limited spots remaining

Join The Community Here

Empowering Menopause Masterclass & Menopause Matters - For Men

The perfect start to your menopause journey

Self-paced masterclasses covering HRT, nutrition, fitness, mental health and sexual health during menopause. Evidence-based education you can trust without the confusion. Perfect for women who want to understand their options before committing to coaching. Also see the "Menopause Matters" masterclass just for the men who want to have information and practical guidance to support their partners in menopause.

See All Masterclasses

Collaborations, Workshops & Speaking Events

Are you seeking a knowledgeable and engaging speaker for your upcoming wellness event? You have found the ideal candidate. Located in the Kitchener-Waterloo, Ontario area, I offer impactful presentations and workshops in a variety of settings, that focus on menopause, and women's health and lifestyle management during and after the menopause transition. I am also open to collaborations with other practitioners and businesses to enhance our collective influence. Please contact me to discuss my speaking services and explore how we can work together to ensure the success of your next event. Prices vary depending on event. Virtual workshop options also available.

More Information Here

Upcoming Events

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