How To Create Your Menopause Roadmap & Find You Again

Welcome to Lesson 1 :

The purpose of the program is to provide you with knowledge and the right tools so you can create your personal plan to finding you again.

My job is get you to start making changes now so you can take back control and create new habits that will help with your menopause transition and beyond.

I want you to understand your hormones and accept that you have a different body, so you have to adapt and make changes.

In todays lesson, you'll learn:

• The stages of menopause — and why you might not know you’re in it until it’s over.

• What is happening to your body and what might be contributing to your symptoms

• The hormone havoc and how they interact with each other. Use the Menopause Screener to find your base now.

• How to build the foundations of your personalised menopause plan starting today.

Lesson 1 checklist:

• Watch the video

• Download and fill out the Menopause Screener

• Assignment 1: Create Your Menopause Vision Statement

• Post your progress in the online community so we can support you

  
  

Welcome to Lesson 2 :

In the previous lesson, you learned about the stages of menopause, the common symptoms women experience and the health issues associated with menopause and ageing.

You should have completed your Menopause Symptom Tracker to get a good idea about what you are experiencing now. You should also have completed your assignment and crafted your Menopause Vision Statement to get clear on what thriving during menopause means to you. If you haven't done this yet, please do it before starting this lesson.

In today's lesson, we will be taking a deep dive into how sleep patterns are affected by our declining hormones and why sleep is so important.

In todays lesson, you'll learn:

• Why sleep is so important and how sleep affects your body and mind (you might be surprised!)

• The 3 major culprits behind poor sleep during menopause, and what you can do to get better rest

• Why poor sleep could be contributing to weight gain

• How to build daily habits to getting better sleep starting today

  
  

Lesson 2 checklist:

1. Watch the video

2. Download and fill in the Sleep Diary

3. If relevant, download and fill in the hot flushes/night sweats diary

4. Post your progress in the Online Community so we can support you

Welcome to Lesson 3 :

In lesson 2, you learned about the importance of sleep quality and cycles and how menopause can have an impact on our sleep. If you have filled in your sleep diary, you may have started to see some connections between your current habits and your sleep. Your Sleep Worksheet will have shown you how to personalise your journey, and you should have chosen your first new habit.

In today's lesson, you’ll learn easy ways to reduce your stress, improve your energy levels and boost your mental health.

Let's discover the strategies you need to take on board to prevent burnout and feel re-energised in your body and mind!

Plus, this lesson's assignment will help you build a plan for putting these valuable tools into practice in a way that works for you, and helps you live in closer alignment to your Menopause Vision Statement.

In todays lesson, you'll learn:

• What is the body's response to stress and why does it become important in menopause

• Valuable tools to keep your stress in check — even if you’re feeling super overwhelmed

• How stress affects your body and mind, especially during the menopause transition

• How to personalise a lifestyle plan that helps you feel strong and energised during this stage of your life, starting today

  
  

Lesson 3 checklist:

1. Watch the videos

2. Post your progress in the Online Community so we can support you

Welcome to Lesson 4 :

In this lesson we are discussing nutrition and you will find all my top tips and guidelines for how to improve your diet as part of a long-term healthy lifestyle change. I truly believe that ‘Food is our Medicine’ and I hope that you do too.

In todays lesson, you'll learn:

• Which foods should we be including in our diet and how much (we won't be counting calories!)

• Why restrictive diets don't work and the 4 powerful nutrition strategies to use instead

• The importance of gut health in menopause and beyond!

• How to assess your current nutrition and build daily habits to improve your nutrition starting TODAY.

  
  

Lesson 4 checklist:

1. Watch the video

2. Download the Nutrition Guide and go food shopping

3. Download the Food Diary

4. Post your progress in the online community so we can support you

Welcome to Lesson 5 :

In lesson 4, you learned about the importance of nutrition to balance hormones, give you energy and balanced moods and why we need to focus on gut health. Then you learned how to incorporate them into your own personalised menopause plan.

Today, we’re turning our attention to exercise.

A common question I hear from many women is : “What do I do when my body is no longer responding to my tried-and tested routine?”

Sound familiar at all? You’re definitely not alone. Here’s the truth: Your body changes in many ways during menopause. Your hormones are different. Your muscles need more time to recover. Your body is ageing. You need to adapt your routine because exercise can sometimes make things worse.

So if pushing harder isn’t the answer, then what are the changes you need to consider?

As you know by now, there isn’t one magical solution guaranteed to work for everybody. Today, I’m going to share some strategies along with some suggestions on how to personalise them so you can continue to exercise, feel strong and capable, achieve your goals, and actually enjoy yourself.

In todays lesson, you'll learn:

• The secret to preventing (or even reversing) age related muscle and bone loss

• Why doing more exercise might be making your symptoms worse

• Why you need to train smarter rather then harder and sometimes less is more!

• How to put two life-changing exercise strategies into place and personalise your plan today.

Lesson 5 checklist:

1. Watch the video

2. Download the Walking Programme and get moving!

3. Post your progress in the online community so we can support you

Welcome to Lesson 6 :

I'm so proud and excited that you have made it to the final lesson. Well done.

I can’t believe it’s the final lesson of the course. Over the past five lessons, you’ve defined your Menopause Vision Statement and started to compile the sleep, stress, nutrition and exercise blocks of your personalised menopause plan.

If you haven’t filled out your worksheets for the past four lessons, now is a good time to pause and do that so you can get the most out of this lesson.

Today, we’re going to be pulling everything together and creating your Roadmap for making menopause and the years after it a time of growth, strength, health, well-being, and empowerment.

This lesson is about cultivating a mindset that will help you live in more alignment with your Menopause Vision Statement. Because here’s the thing: Thriving during menopause isn’t just about what you do, it’s also about how you think.

So we are going to be setting goals and action steps to set yourself up for a positive journey where you are on YOUR journey to finding you again. It’s time to take control.

I want you to think of this as an opportunity to grab the bull by the horns and be the best version of you!

In todays lesson, you'll learn:

• Game-changing mindset strategies designed to help you overcome common struggles during menopause

• The tools you need to best handle life's curve balls

• How to put all these techniques into practice and create your roadmap to Rediscover You

Lesson 6 checklist:

1. Watch the video

2. Fill in the Feedback Form in Resources

3. Do your assignment

4. Post your progress in the Online Community so we can support you. Tell us your Personalised Sentence after you've done the lesson

   
   

   I will achieve___________(what)________,by this date_________(when)________, by taking these actions _______(how)_______, for this reason__________(why)_____
   
   

Woo Hoo! Well done you for completing the Rediscover You program.

This is just the beginning of your journey. You now have the knowledge. You now have the tools. You now have the power. You are now in the driving seat. You have taken back control.

What Now?

1) Keep taking action! Imperfect action is better than no action and will keep moving you forwards towards your goal.

2) Use your roadmap as a living document. It is your personal plan that you should refer to when you hit any roadblocks to remind yourself of your why, your goals and your values.

3) Stay connected with me and your community in the online group. We will be there for support, accountability and a bit of fun.

4) Please fill in the feedback forms as I would love to know if I could improve the course for other ladies.

Thank you so much for choosing the Rediscover You program and congratulations on becoming a MenoPro!

Keep moving forwards,

Jacqui x