https://emmeellecoaching.com/blog daily 0.75 2026-03-04 https://emmeellecoaching.com/blog/cultivating-an-abundance-mindset-for-a-womens-strength-training-program monthly 0.5 2025-11-06 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1750630697867-DF2FQLZ8J3SDDM876I3P/unsplash-image-4VaHkL-rnZA.jpg Diary of an M Doula - Trauma-Informed women’s Strength COACHING 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. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1750630905966-D6COZ7BEXI68N57NVYYC/unsplash-image-6Ahp8-YMoww.jpg Diary of an M Doula - Trauma-Informed women’s Strength COACHING - 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. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1734892647119-DIDS1V5BV2JQ2MNAHN3S/Strength%2Band%2BHIIT.jpg Diary of an M Doula - Trauma-Informed women’s Strength COACHING 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! https://emmeellecoaching.com/blog/collagen monthly 0.5 2025-06-22 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/8098648a-5a19-4d9d-9e95-3d40e9c5d130/unsplash-image-P-0xj_CW86Y.jpg Diary of an M Doula - What’s the Skin-ny On Collagen - before you shell out for that pricey product Do some research! https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/42ada118-fd16-4779-83ec-509a71199473/unsplash-image-1K2iQQM31D0.jpg Diary of an M Doula - What’s the Skin-ny On Collagen - Lifestyle Hacks for Long-Term Skin Health https://emmeellecoaching.com/blog/the-importance-of-protein-for-women-in-perimenopause-and-postmenopause monthly 0.5 2025-06-22 https://emmeellecoaching.com/blog/to-tone-or-not-to-tune-which-is-better-barre-or-weight-training monthly 0.5 2025-10-25 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/a9b17e14-c488-415b-8e69-7bf1c7438a12/unsplash-image-jO6vBWX9h9Y.jpg Diary of an M Doula - Menopause & physical exercise - Strength Training Muscle Tone? Yes, but tone here comes as a byproduct of building actual muscle mass and reducing body fat. You can’t “tone” a muscle that isn’t built to begin with. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/30df84de-38e9-4e17-92c6-205b2f7377a2/unsplash-image-3RnkZpDqsEI.jpg Diary of an M Doula - Menopause & physical exercise - Muscle Endurance Training or MIC Muscle Tone? Yes, but it’s more subtle. You’re working the muscle, but not heavily enough to increase size significantly. It’s great for definition, but it won’t build much new muscle tissue. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/69c7ea9a-f329-4da8-9435-09a4b1425812/10.png Diary of an M Doula - Menopause & physical exercise - Ready to experience the powerful benefits of both Barre and strength training? Join me at Broken Squirrel Wellness for Barre Restore or a Yoga Strong strength class. And, are ready to take your training to the next level? Let’s work together 1:1 with a personalized coaching program that supports you, your hormones, nutrition needs, and your longterm health goals! https://emmeellecoaching.com/blog/one-in-10-career-women-will-do-this monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1746035038658-UV9K3OPHJXDS3S01TVNM/Menopause+a+silent+drain+on+workplace+retention+and+productivity. Diary of an M Doula - One In 10 Career Women Will Do This - Menopause in the workplace Workplaces are failing women as they advance toward the peak of their careers. Why are companies letting good talent go and what can be done about it? https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/c5782e98-6640-438f-a5db-77f1f02232e0/MenopausseatWork+4.png Diary of an M Doula - One In 10 Career Women Will Do This - Is your workplace truly MENOPAUSE READY & inclusive? Don't let menopause be a silent drain on your company's productivity and talent. Schedule a discovery call to explore how targeted education can enhance employee well-being, boost loyalty, and protect your bottom line. Invest in your team's health today! https://emmeellecoaching.com/blog/the-truth-about-osteoporosis-prevention-in-postmenopausal-women-its-more-than-just-calcium-and-vitamin-d monthly 0.5 2025-05-10 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/ee24cfb3-eb5a-433a-8c11-abc55ffcdbda/IMG_3505.jpeg Diary of an M Doula - The Truth About Osteoporosis Prevention in Postmenopausal Women For years, conventional wisdom has held that increased intake of calcium and vit D could prevent osteoporosis. However, research from the 1960s and 70s, along with insights from research by Dr. Avrum Bluming Dr. Carol Tavris in the book Estrogen Matters, reveals a more complex picture of bone health and resilience. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1725405999960-GTRLIPBMJPDTQAS0HD63/Laptop+Mockup+Instagram+Post+%28Facebook+Ad%29.png Diary of an M Doula - The Truth About Osteoporosis Prevention in Postmenopausal Women - Are you ready to take control of your menopausal journey? Join our Menopause Intelligence Digital Course today! Take agency of your journey. Learn to advocate for your health choices and make informed decisions that enhance your wellbeing. Don’t wait—sign up now and equip yourself with the wisdom to thrive during this pivotal time in your life! https://emmeellecoaching.com/blog/the-power-of-creatine-a-game-changer-for-womens-health-during-menopause monthly 0.5 2025-04-30 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1745959531048-824TTXQTDA1LBBZBX4SJ/unsplash-image-e333ulMOZ_o.jpg Diary of an M Doula - The Power of Creatine: A Game Changer for Women’s Health - A safe, go-to supplement! Creatine, the commonly misunderstood supplement that is beneficial in women’s overall health! https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/a5b09808-a048-4a96-af4a-fb0d0e79f13b/IMG_6612.jpeg Diary of an M Doula - The Power of Creatine: A Game Changer for Women’s Health - Take charge of your health and enhance your well-being! Consider incorporating creatine into your routine with the guidance of a knowledgeable coach. I offer personalized coaching services designed to empower women like you to achieve your health goals. Together, we can develop a tailored nutrition and fitness plan that harnesses the benefits of supplements like creatine to support your muscle strength, cognitive function, and overall wellness. Don’t wait any longer—reach out today to start your journey toward a healthier, vibrant life! https://emmeellecoaching.com/blog/the-impact-of-menopause-on-dyslexia-how-hormonal-changes-can-heighten-cognitive-challenges monthly 0.5 2025-05-10 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1734892647119-DIDS1V5BV2JQ2MNAHN3S/Strength%2Band%2BHIIT.jpg Diary of an M Doula - Menopause And Dyslexia - Ready to harness the incredible benefits of SIT and resistance training? If you live here in the Comox Valley, sign up for an energizing Yoga Strong or Barre classclass at Broken Squirrel Wellness. These science-backed workouts are specifically designed for women in midlife, helping to boost metabolism, build lean muscle mass, and enhance mental clarity and cognitive well-being. Classes are perfect for all fitness levels for women at any stage or age in life. https://emmeellecoaching.com/blog/five-root-causes-of-illness-insights-from-dr-jenny-tufenkian monthly 0.5 2025-05-10 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/d9a9ca06-d8c5-40df-bf7e-e31e22c2ba16/Jenny+Tufenkian.jpg Diary of an M Doula - Five Root Causes of Chronic Fatigue Dr. Jenny open up the conversation sharing her personal journey with chronic fatigue and long COVID highlighting the complex interplay of physical, emotional, and spiritual health. Throughout our conversation, she emphasizes the importance of tuning into our bodies’ signals and addressing root causes rather than merely treating symptoms. This holistic approach aligns perfectly with the five pillars of health that Dr. Jenny shared: sleep, digestion, detoxification, movement, and connection. https://emmeellecoaching.com/blog/the-tumultuous-intersection-of-autism-and-menopause monthly 0.5 2024-12-06 https://emmeellecoaching.com/blog/trending-topics-on-all-things-menopausal-podcast-mental-health-physical-stamina-and-holistic-healingnbsp monthly 0.5 2024-07-02 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/75dc7f4e-9c3e-4d68-8ae6-10ca5ec987e8/pexels-cottonbro-4098374.jpg Diary of an M Doula - Trending Topics on All Things Menopausal Podcast: Mental Health and Holistic Healing  One of the reasons CBT is resonating with listeners is its empowering nature. By providing tools and strategies to manage mental health, women feel more in control of their experiences. This sense of empowerment is crucial during menopause, a time often marked by significant physical and emotional changes and the heavy toll it can have on mental health. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1719958978240-GQ8FDQSHIBBT1GHGMOYJ/image-asset.jpeg Diary of an M Doula - Trending Topics on All Things Menopausal Podcast: Mental Health and Holistic Healing  Holistic approaches that combine Eastern traditional therapy with alternative treatments such as acupuncture, yoga, meditaiton, and nutritional changes are gaining mometum and highly regarded as extremely effective in menopause symptom relief. Along side CBT, particularly popular approaches that align with our audience’s interest in mind-body wellness are Reiki and Sound Bath Healing. These holistic practices offer gentle ways to manage menopausal symptoms and enhance overall well-being. https://emmeellecoaching.com/blog/covid-19-and-menopausal-women-the-protective-role-of-estrogen-and-insights-on-long-covd monthly 0.5 2024-12-10 https://emmeellecoaching.com/blog/four-holistic-approaches-to-manage-inflammation-in-menopause monthly 0.5 2024-06-13 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/348ff1b3-744f-4816-bf5a-afd5f3f69f06/image-asset.jpg Diary of an M Doula - Four Holistic Approaches to Manage Inflammation in Menopause A balanced diet rich in anti-inflammatory foods can significantly reduce inflammation levels. Incorporating omega-3 fatty acids, found in fish and flaxseeds, can help counteract inflammation. Eating more plant-based foods, including colourful fruits, berries and vegetables, leafy greens, and nuts offer a simple way to increase antioxidating power to your meals. https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1717295681243-CLN7E652146F2P4UY119/image-asset.jpeg Diary of an M Doula - Four Holistic Approaches to Manage Inflammation in Menopause However, inflammation often is associated with joint pain and stiffness. So, while some more vigourous movment may be daunting, activities such as yoga and tai chi are more gentle and are particularly beneficial, as they combine physical movement with stress reduction techniques(Hajare, 2018). https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1717296279520-1POLUXSZVNA7PR74AON7/image-asset.jpeg Diary of an M Doula - Four Holistic Approaches to Manage Inflammation in Menopause Women going through menopause frequently encounter disruptions in their sleep patterns as a result of night sweats and hot flashes, as well as anxiety and heightened levels of cortisol, which impact the natural circadian rhythm. https://emmeellecoaching.com/blog/2024/04/16/menopause-and-ptsd-among-women-in-service monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815312239-91PBIIMG7O47J3A4P5HI/pexels-photo-1458826.jpeg Diary of an M Doula - Menopause, Tramautic Stress & Brain Injury Among Service Women and Vets https://emmeellecoaching.com/blog/2024/04/08/prioritizing-support-for-menopausal-women-in-education monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815314631-CMWHSVMYXQHHI0FI5RB6/pexels-photo-5905844.jpeg Diary of an M Doula - Prioritizing Support for Menopausal Women in Education https://emmeellecoaching.com/blog/2024/04/03/spring-cleaning-the-panic-room monthly 0.5 2024-05-03 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815314234-ITQJ76LPPNZJ5I6MDBTC/pexels-photo-313690.jpeg Diary of an M Doula - Spring Cleaning the Panic Room https://emmeellecoaching.com/blog/2024/03/27/unraveling-the-evolutionary-mystery-of-menopause-in-whales monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815311531-I0TEMDUZ24PI1ZCKPMTB/pexels-photo-4666753.jpeg Diary of an M Doula - Unraveling the Evolutionary Mystery of Menopause in Whales https://emmeellecoaching.com/blog/2024/01/27/severe-mental-illness-and-perimenopause monthly 0.5 2024-05-03 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815310632-LU9DRCSIBI0VQT7E31ZS/pexels-photo-5699864.jpeg Diary of an M Doula - Severe Mental Illness and Perimenopause https://emmeellecoaching.com/blog/2024/01/19/closing-the-gender-health-gap monthly 0.5 2024-05-03 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815310734-8MJQHD3XKYADYLN0PBS3/pexels-photo-8830479.jpeg Diary of an M Doula - Closing the Gender Health Gap https://emmeellecoaching.com/blog/2024/01/12/menopause-at-work-its-always-been-part-of-the-equation monthly 0.5 2024-05-03 https://images.squarespace-cdn.com/content/v1/6619c0ef3072462f12e969f4/1713815310431-2DNSI7UF9EQH5VLO4O81/pexels-photo-1108101.jpeg Diary of an M Doula - Menopause at Work: It's Always Been Part of the Equation 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