In this episode, Dr. Toni talks with Naturopathic Doctor and masters athlete Dr. Andréa Proulx about the importance of fitness and strength for women as we age. We are designed to move and we thrive when we move our bodies. Find out how to build strength, support your muscle mass and move your body in perimenopause and menopause, and how it can help increase not only your lifespan, but your health span.

“We need more empowered women ready to take on the world” – Dr. Andréa Proulx 

Dr. Andréa Proulx ND is driven to motivate, educate and inspire women to step into their feminine strength. She works with women who value exercise and fitness and have felt the rush of confidence that comes from moving their bodies.

Using her training as a naturopathic doctor she goes beyond symptoms to get to the real reasons why there’s dysfunction. With a comprehensive approach she helps patients tackle fatigue, hormone issues and gut problems to up their fitness, strength and sports performance.

As an international level athlete she personally understands the desire to unlock the potential of the human body and love every minute of sport.

In this episode, we cover:

• Why the half marathon is the fastest growing race for women since it is challenging and takes effort but is achievable for most women
  
• How achievement can be a big motivator for physical activity and training
  
• The recent gender equity in sports on an Olympic level 
  
• How the prime motivation for girls and women in sport tends to be social relationships and can be a factor for sustainable physical activity
  
• Fitting in physical activity as a busy mom
  
• The importance of modeling regular physical activity for your kids, in addition to body awareness, confidence, resiliency, leadership and communication skills with team sport
  
• The importance of increasing and maintaining muscle mass as you age 
  
  • Estrogen is an anabolic hormone that helps to build muscle, in addition to testosterone
    
  • Estrogen peaks around ovulation and is not opposed by progesterone, which can increase your strength and physical ability compared to other phases in your menstrual cycle
    
  • It’s more difficult to build your muscle mass when estrogen is lower, especially when you reach 5 years into menopause
    
  
  
• Adding weight training and lifting heavy things is crucial for stimulating your muscle fibers to grow
  
  • You don’t have to use equal weights and can use things around the house like food cans and water bottles
    
  
  
• The importance of pelvic floor health when starting or increasing physical activity
  
  • See a pelvic floor specialist or physiotherapist, especially if you are experiencing any leaking of urine 
    
  • For more info about pelvic health, see Episode 34, Episode 36 and Episode 41
    
  • See a personal trainer when you can to make sure you have the right technique and are doing the best exercises for your unique body
    
  
  
• How expectations around your body or what you are wearing when playing sports or exercising can hold you back
  
• Why healthy aging looks like muscle, exercise and protein – for mobility, independence and metabolism
  
  • Women gain an average of 10 lbs in the first 5 years after menopause because we can’t process carbohydrates as well as we did when younger – we need more protein and less simple carbs!
    
  
  

Connect with Dr. Andréa on Instagram @AndreaProulxND and join her free Facebook group –  FIT FUN FABULOUS for Active Women

Today’s Mama Must Have:

Dr. Andréa loves to support women to dress properly when working out outside. If you want to know what to wear in all types of weather, check out her free “Seasonal Workout Wear For Female Athletes” guide.

Dr. Toni is a big fan of The Conqueror Virtual Challenges – sign up, log your activity/miles, then get a medal when you’re done – this summer hiked Cabot Trail, now Camino de Santiago – Motivation for movement, gamification of physical activity and getting outside

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Stay safe and healthy everyone!

Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.