Cultivating an Abundance Mindset in a women’s Strength Training Program
According to Ayurveda philosophy, the menopause transition is seen as a time of the great reveal. It often brings unresolved trauma—whether physical or mental—from childhood or adulthood to the surface. Similarly, lingering health concerns such as chronic conditions, injuries, or illnesses that have never been fully addressed may resurface during this period. This process serves as a reminder that there is still work to be done to restore balance and heal the mind, body, and spirit.
The menopausal transition, in itself, is a trauma for many reasons. There are hormonal fluctuations that occur biologically as estrogen progesterone levels decline, which naturally places stress on the body because of rising cortisol levels, our stress hormone.
Second, cortisol rise when the body is out of homeostasis. Cortisol plays a crucial role in all systems of our physical body, including respiratory, cardiovascular, and digestion. Even our reproductive system is impacted by cortisol levels. Naturally, rising cortisol will trigger disregulation to some extent in these systems.
Third, menopause induces emotional trauma where we are saying goodbye to the person we once knew and witnessing a shift in body that we once so accustomed too and now can barely recognize. The woman who was once strong, resilient and could take on the world Is now feeling shattered, overwhelmed, and incapable. Challenges that once seemed so trivial can now feel insurmountable.
Why This Is Critical
Menopause-related trauma can trigger psychological symptoms like anxiety, depression, panic attacks, mood swings, and sleep issues. For those with past trauma or emotional wounds, these symptoms may worsen, making them more vulnerable to age-related changes. (reference medical article).
Perimenopausal and postmenopausal women often carry decades of cultural conditioning that frames aging as a decline—physically, mentally, and emotionally. Add hormonal shifts, body image struggles, caregiver fatigue, and the invisibility of midlife, and it’s no surprise that many approach the transition from a deficit-based place.
Trauma-informed, WOMEN-FOCUSED COACHING
So what if, instead, woman can be shown how to broach midlife from an abundance mindset-based place. An abundance mindset flips this inner dialogue on its head and rewrites our internal script. Research in neuroplasticity and positive psychology shows that what we focus on expands. When clients believe that change is possible—and feel it in their bodies and hearts—they are more likely to stick to the behaviors that lead to lasting transformation.
Your Inner Strength Reset
Coaching women through a strength training program is equal parts body work and mental work. It’s as much building resistance to grow strong physically as it is letting go of resistance to grow strong mentally. It’s about learning how to shift from a mindset of lack (e.g., “I wish I could lose weight,” “If only I had more time,” “I want to feel strong again”) to a mindset of abundance (e.g., “I am becoming stronger,” “I am creating time for myself,” “I am powerful”),
To do so requires a blend of visualization, gratitude, journaling, and ‘I Am’ statements.
This mental shift helps:
Improve compliance with the training and nutrition plan.
Sustain motivation through setbacks or plateaus.
Foster intrinsic confidence—the sense that they’re not starting over, but starting from power.
“Whatever the mind can conceive and believe,
it can achieve.”
~Napolean Hill
Step 1: Grounding & Visualization
Close your eyes. Take three deep breaths—in through the nose, out through the mouth.
Now, imagine yourself at the end of your 12 week periodization program.
You’ve followed through. You’ve honored your commitment to your body, mind, and spirit.
See yourself lifting with strength and grace. Notice how you carry yourself, how others respond to your energy. Perhaps you feel how your clothes fit, or imagine an outfit you’ve wanted to buy or put back on but never felt you were deserving of it.
You feel radiant. You feel proud. You feel like YOU again—maybe more than ever before.
Let this version of you smile at the version sitting here now. What does she say? What does she know that you haven’t fully owned yet?
Receive that message. When you’re ready, open your eyes.”
Step 2: Gratitude Activation
Prompt:
In your journal or notebook, write down three things you’re grateful for about your body right now.
These can be simple: ‘I’m grateful for the legs that carry me,’ ‘I’m grateful for my breath,’ or ‘I’m grateful for showing up for this program.’
Then write:
One thing you’re grateful for that hasn’t happened yet but that you’re calling in (future gratitude).
Example: ‘I’m grateful for how strong and energized I feel after completing this program.
Why it works:
Gratitude neurologically primes the brain to look for more of what’s good. Future-based gratitude works like a self-fulfilling prophecy and anchors clients in a sense of agency.
Step 3: Rewriting the Script – ‘I Am’ Statements
Instructions:
Take any “lack” statements you’ve caught yourself saying (e.g., “I want to lose weight,” “I wish I had more energy,” “If only I could stay consistent”), and reframe them into empowered “I Am” statements.
Examples:
I want to lose weight → I am reclaiming my body with strength and love.
I wish I had more energy → I am fueling and moving my body to feel energized every day.
If only I were consistent → I am becoming the woman who shows up for herself.
Write 5–10 of your own “I Am” statements. Say them out loud—yes, out loud. Feel them. Let them become truth.
Step 4: Anchor It – Daily Affirmation & Reflection Ritual
Commit to this 5-minute daily ritual during the 12-week program:
Say 3 of your “I Am” statements aloud in the morning.
Write down one thing you’re grateful for that day.
Visualize yourself at the end of the 12 weeks for 60 seconds.
Take it to the next level and post your favorite affirmations somewhere visible—bathroom mirror, phone wallpaper, fridge. Make it seen everyday, several time a day until it is cemeented in your headspace and permeated in your heartspace.
Final Words
The shift from a lack mindset to abundance isn’t just about thinking positively—it’s about becoming the woman who no longer waits for change but creates it, with intention, power, and self-compassion. Mindset isn’t fluff. It’s perhaps the hardest part of your training regime. And, it’s fuel. Just like your muscles respond to reps, rest, and the protein sources you feed it; your brain responds to what you fuel it with too.
Ready to transform your mindset and strengthen your body? Join Emme Elle’s 12-week periodization coaching program for personal or small group sessions and start your powerful journey of growth and resilience.
Book a call today and let's get going on creating the change you deserve!
Disclaimer: The information provided in this article is for educational purposes only and is not intended to serve as medical advice. It should not be used as a substitute for professional consultation with a qualified healthcare provider. Always seek the advice of your physician or other qualified health professional with any questions you may have regarding a medical condition or before starting an exercise regime for the first time.
References
Hopkins Medicine. (n.d.). Can menopause cause depression? Retrieved June 22, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-menopause-cause-depression
Leshem, M. (2021). Aging gracefully with Ayurveda (February 2021). Ayurveda College. https://www.ayurvedacollege.com/wp-content/uploads/2021/08/AGING-GRACEFULLY-WITH-AYURVEDA-FEBRUARY-2021.pdf
Michopoulos, V., Huibregtse, M. E., Chahine, E. B., Smith, A. K., Fonkoue, I. T., Maples-Keller, J., Murphy, A., Taylor, L., Powers, A., & Stevens, J. S. (2023). Association between perimenopausal age and greater posttraumatic stress disorder and depression symptoms in trauma-exposed women. Menopause (New York, N.Y.), 30(10), 1038–1044. https://doi.org/10.1097/GME.0000000000002235
