■ 2-20 minute solutions to fit into your schedule
■ Forge foundations for your body, brain and gut.
■ Mysterious weight gain – find answers
■ Feel refreshed and energised
■ Manage your hormones, nutrition and sleep
■ Create space think, feel, remember and have fun
■ Pelvic and bone health
■ Self –care, passion and potential for you
■ Videos, audios, PDFs, meditations, recipes, movement programs, Restore & Nourish Programs, essential oils & alternative remedies, quizzes, guest speakers, support group, member area.
■ Designed for Peri to post menopause women (35-40+).
■ Solutions for back pain, pelvic stability, excess strain and tension in the joints
■ Greater bone strength, body sense, balance and resilience.
■ Recognize what gives / takes away your energy & restore it.
■ Get: what do you get?
■ KNOW IT: Information- what is it, why important for me.
■ What experts say - Research, recommendations & read more.
■ Accelerate Beeline to Change (ABC) Booklet: Identify your starting point, primary & Secondary areas to focus on, end goal(s) vision and markers, intrinsic motivators, time frame allocation, map journey - stepping stones, landmarks, review, refine, reset and get going.
■ NOURISH IT: Facebook group support, guidance, inspiration, share journey and experience with other like minded women.
■ MOVE IT: Body, Brain & Gut Well-being: Building blocks, foundation fundamentals, Power Up- building Strength, Resilience, staying power, Supercharged and ready for life - Confidence, Resources & Real-life solutions for you for lifetime.
■ HELP: how does it help?
■ Focus & Make informed choices
■ Clear out excess strain, stress and tension.
■ Reboot, realign, rebalance, restore and move body, brain and gut.
■ Protect, support, stabilise, strengthen, nourish inside and out. Bones, joints, soft tissues, muscular, neurofascial and nervous systems.
■ Be the boss. Alert, Proactive, Persistent, Nurturing, Adaptable and resourceful. .
■ GIVE: what do you give?
■ Commitment
■ Time – 6 weeks
■ Dedication
■ Honesty
■ Take Responsibility
■ Take Action
■ Be Accountable - Plan, prepare, take action, recognise achievements, review progress and goals, revamp and make changes when needed, celebrate and share your journey.
■ Course Content:
■ Welcome Video, overview of course content and how it can help you.
■ Your Body, Hormones & Change.
■ NHS Define Perimenopause, Menopause & Post Menopause (PMP):
■ Premenopause:- None of the symptoms of Perimenopause or Menopause are being experience, you are still in reproductive years, ovaries are still releasing eggs and periods still occur (regular or irregular).
■ Permimenopause:- Hormonal changes/shifts start to occur, and a women is moving towards menopause. This change can take 6-10 years, start around 35 years. Hormones can be defined as ‘a regulatory substance produced in an organism and transported in tissue fluids such as blood or sap to stimulate specific cells or tissues into action’. Perimenopause involves changes in the following hormones Oestrogen, Progesterone, Testosterone, Cortisol, Thyroid and Adrenaline.
■ Menopause: - When a woman has not had a period for 12 months, and is no longer able to get pregnant naturally. The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age. In the UK, the average age for a woman to reach the menopause is 51. At this stage, the ovaries have stopped releasing eggs and producing most of their estrogen.
■ Postmenopause:- These are the years after menopause. During this stage, menopausal symptoms, such as hot flashes, can ease for many women. Hormones and the brain.
■ Postmenopause:- These are the years after menopause. During this stage, menopausal symptoms, such as hot flashes, can ease for many women.
■ The Brain and the Reproductive system are intimately connected by a complex series of feedback loops (TED TALK - Marwa Azab)
■ Role of Oestrogen, Progesterone, Testosterone, Cortisol, Thyroid and Adrenaline.
■ Oestrogen: ‘Any of a group of steroid hormones which promote the development and maintenance of female characteristics of the body. Such hormones are also produced artificially for use in oral contraceptives or to treat menopausal and menstrual disorders’(Online Oxford Dictionary definition) .
■ Produced primarily by the ovaries, during pregnancy by the placenta. Secondary sources of production are the liver, adrenal glands and breasts, which produce Oestrogen in smaller amounts. These secondary sources are importance in postmenopausal women. Fat cells also produce oestrogen too.
■ There are 3 types of Oestrogen and almost every cell in our body has oestrogen receptors. Type 1 (E1) = Oestrone, Type 2 (E2) = 17 Beta Oestradiol and type 3 (E3) = Oestriol.
■ Oestrone (E1) – predominant in post-menopause as it becomes the primary source of oestrogen. Premenapause it is made in fat, adrenal and ovaries and it acts as a reservoir to make 17 beta oestradiol but needs a functioning ovary. Related to high risk of breast caner and endometrial cancer in older obese women (levels are 40% higher). Postmenapause made in fat, liver, brain, adrenals, hair, skin and bone marrow.
■ 17 beta Oestradiol (E2) has over 400 functions in female body. Predominant natural human oestrogen. Produced in Ovaries prior to menopause. Postmenopause lose this source and are left with E1, Oestrone.
■ Oestriol (E3) is produced by the placenta. Only present in pregnant women. It is the weakest form of oestrogen. Not protective for bone, heart or brain. Relieves vaginal dryness and mild hot flashes.
■ Additional sources of Oestrogen:
■ Equine Oestrogen: from urine of pregnant mares – Premarin, Premak C etc.
■ Synthetic: Ethinyl Oestradiol used in birth control pills and to control irregular cycles and bleeding. Too potent for postmenopausal women.
■ Xenoestrogens: Similar to oestrogens but have a negative effect on the environment and body if ingested, eg DDT, PCB, plastics.
■ Phytoestrogens: plant based.
■ Diverse & versatile programs 4U.
■ 2-20 minute solutions to fit into your schedule.
■ Energise, restore & recharge ready for life.
■ Designed for retirement women (65+).
■ Solutions for joint pain, balance, walking and agility.
■ Bone strength, pelvic and gut health.
■ Nimble, agile body, brain, and limbs.
■ We can show you how.
■ Videos, audios, PDFs, meditations, recipes, movement programs, Restore & Nourish Programs, essential oils & alternative remedies, quizzes, guest speakers, support group, member area.
■ Designed for Golden years (65+) to keep you active for life.
■ Solutions for hip, knee, shoulder, back pain & Pelvic stability.
■ Reduce excess strain and tension in the joints/soft tissues.
■ Harness the power within. Share, struggles, solutions, success, inspire and be inspired.
Please contact us via the methods below, or alternatively complete the below form and I’ll get back to you as soon as possible.
Location : 4U Pilates & Wellbeing, 3-4 West Street, Somerton, Somerset, TA11 7PS