Griffin Fitness

The Connection between Menopause & Osteoporosis?

This is a huge topic & not everyone will experience the same symptoms,
some go through it as early as 34 & then some as late as 59,

One thing is for sure; it is coming!

We know, the average woman spends a 3rd of her life during this time whether that is Peri/Post Menopause,

So, what can help manage your symptoms?

well, there are 3 principal areas, which are:
Genetics,
Environment,
Lifestyle,

you have little control over your Genetics, but you can make a few significant changes to your Lifestyle & Environment

If I were to advise to make changes as early as 30 years old to prepare for the Menopause, would you?

Or if you are already going through this, would you tell your younger self to have started preparing for it then?

Hindsight is a wonderful thing; I would have a whole book of advice for my younger self.

Any how,
one of the symptoms I want to address today is Osteoporosis,
Osteoporosis occurs when the bone mass decreases more quickly than the body can replace it, leading to a net loss of bone strength.

As a result, bones become fragile.

As you can see from the picture, there is evidence of osteoporosis & curvature of the spine caused by spine fractures...

Prevention is key, preparing for it well in advance of menopausal age by doing Weight-bearing exercise and resistance exercise are important for improving bone density.

Muscle-strengthening activities focusing on your core is a preventative measure...
Statistics prove Women are more likely to suffer with this than Men.

Type I:
May occur in postmenopausal women: accelerated and disproportionate trabecular bone loss and associated vertebral body and distal forearm fractures

The bone density has a T-score OF less or equal to -2.5
anything above -1.0 is considered normal

1 IN 3 women over the age of 50 will experience osteoporotic fractures
A woman’s risk of breaking a hip is equal to her combined risk of Breast, Uterine & Ovarian cancer.

Statistics & Studies: https://www.iofbonehealth.org/facts-statistics

Osteoporosis does not have the awareness
as much as Breast & Ovarian cancers,

There seems to be no urgency,
(When in fact there should be, do not underestimate the impact this can have on the quality of life.)

Why is that?

Could it be, society cares less for the elderly,
maybe because they are not a part of the workforce anymore?

I am sure you do not want to become a burden to the family or end up in a care home?

so, in our society strangely this does not alert any urgency,
but it should.

One thing is for certain,
we WILL ALL get old
& unfortunately if you have not taken steps
to live a better and optimal life in your older age,
You are leaving it to chance and hoping for the best,

A huge risk!

Let me leave you with something to consider,

Menopause is where you are not producing as much oestrogen
(a whole new topic)
Oestrogen decreases the activation of Osteoclasts which degrade bone & bone resorption
and less Progesterone function, which boosts activation of osteoblasts (which is needed for bone resorption)

The earlier this starts the more you are at risk
what you can do is change your environment
& make lifestyle changes.

Stress is a major factor to producing less
Oestrogen & Progesterone,

So next time you say you are too BUSY to look after your health,

you are adding more stress & IF you are in Menopause or over 40;
then the fact is,

you need to show a bit more urgency & attention towards your health!
I tried to make this as short as possible,

However,
I will be posting a teaching inside of my private group,
going over everything in more detail,

You can get access to it when it is posted by joining here:
https://www.facebook.com/groups/932473536765754/

𝐀𝐟𝐭𝐞𝐫 𝐭𝐡𝐞 ❞𝐀𝐟𝐭𝐞𝐫❞

My client just finished her Program back in November 2021

She is 34 and works as a teacher, Let’s call her T.

Last time we spoke a few days ago I asked her 3 main questions & these were the answers she gave:

Me: Do you feel confident to maintain Your current weight/health and keep moving forward in a positive progression?

T: Yes, no problem

Me: What further support can I provide you to ensure you do not slip back into any old habits?

T: I got this, no way I will EVER go back to the old me, she no longer exists.

Me: Any regrets? are you happy that you made the decision to change?

T: Honestly this is the best thing I have ever done for myself, Thank You for all your help & support.

Me: “Great, see you at the Wedding and thanks for the invite x”

-----

She is now fully equipped to know what to do and how to do it specifically for her and her lifestyle,

No falling off the wagon with her diet or her daily routines;
Her

✔️Social life,
✔️Family time,
✔️Career,
✔️Happiness & Health;

𝐀𝐫𝐞 𝐚𝐥𝐥 𝐢𝐧 𝐛𝐚𝐥𝐚𝐧𝐜𝐞.

When we first started,

-She was Very Busy with work,
-Had very little time to eat on her breaks.
-Had no energy after work to do anything.
-Struggled with IBS all her adult life.

She had a belief that she would never be able to do this alone,
she took 𝐀𝐜𝐭𝐢𝐨𝐧 and got help.

Like anyone she wanted to be at her best, wear the clothes she liked,

feel “sexy” again & maybe even meet someone and settle down one day.

She achieved 𝐀𝐋𝐋 these things and it brings a smile to my face thinking about it.

-----

Here’s the thing;

We 𝐚𝐥𝐰𝐚𝐲𝐬 see the before and after transformations but we 𝐫𝐚𝐫𝐞𝐥𝐲 get to see what happens in the later months or years.

What I wanted to highlight today was 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐛𝐞𝐟𝐨𝐫𝐞 𝐚𝐧𝐝 𝐚𝐟𝐭𝐞𝐫

I wanted you to see the 𝐀𝐅𝐓𝐄𝐑 𝐭𝐡𝐞 𝐀𝐅𝐓𝐄𝐑..

This shows what true Sustainability looks like.

I talk a lot about Sustainability, usually in the context of “sustaining your health & fitness” journey for however long it takes to make that transformation

However, you need to be able to sustain your health & weight way after you finish your journey.

The journey never really ends, you just find a way for you that is simple to follow

𝐀 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐭𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮.

Sure, it is not easy,
not everyone believes in themselves,
the more wins you rack up,

the easier it will get and the more 𝐬𝐞𝐥𝐟-𝐛𝐞𝐥𝐢𝐞𝐟 𝐚𝐧𝐝 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 you will build.

𝐒𝐭𝐨𝐩 𝐰𝐚𝐢𝐭𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐭𝐢𝐦𝐞, 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐢𝐬 𝐧𝐨𝐰❗

How would Summer look for you if you were in the best shape of your life?

If you are 𝐬𝐞𝐫𝐢𝐨𝐮𝐬 and would like to make a real sustainable change,

Then take this 𝟐 𝐦𝐢𝐧 𝐪𝐮𝐢𝐳 and I will get back to you.
https://dannygfitness.wispform.com/1265eec6

𝐒𝐔𝐑𝐑𝐄𝐍𝐄𝐃𝐄𝐑 𝐓𝐎 𝐓𝐇𝐄 𝐏𝐑𝐎𝐂𝐄𝐒𝐒

I had a weekly group call with my clients the other day,

The topic I was talking about was;
Do they believe in themselves to reach their goal?

Do they trust themselves & have the confidence in themselves.

This is a huge part of making a transformation!

I wanted to know if they REALLY BELIEVED it,
can they visualise themselves in the future,

-How they look,

-How they feel,

-Who they will become,

-What life will look like,

A few different replies,

-” I Trust you to give me the right plan,”

-” I believe in myself to get there in future”

-” I did not believe I would be where I am today when I first started”.

What I wanted them to understand was that the things they used to do did not work,

so we have to do things differently,

If not they will always expect the same results,
that’s what they expect,

Changing this Mindset is Key 🔑

(I find it crazy how people say;
“just change your mindset”, 🙄
- It takes a lot of work!)

It’s ok if you have doubts, we all do sometimes but what I want them to do is have full trust in the process,

𝐒𝐮𝐫𝐫𝐞𝐧𝐝𝐞𝐫 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬,

Give it your all

(I don't mean just in your workout,
(we barely ever talk about workouts, that’s the easy part)

So, what usually happens is that in the past, when the scales don’t move,
when they see no change,

They can’t visualise their future self,

When this happens,
-they lose confidence,
-lose hope,
-self-sabotage & ultimately give up!

This morning I received this message,
sure it is great to see the results, scales down more cm’s down!

What does this mean for my client?

-Built trust in the process

-built trust in herself

-Built more confidence in her self

-Changed her expectations

-Solidifies her vision

This was so important to happen before Christmas,

She can now enjoy her break knowing what works,
how it works & that she is capable.

She will now go into 2022 hitting the ground running,
in a great position to reach her goal & vision

Whilst most will be piling on the lbs from the start of December and be in a worse position when January 1st starts

P.S If you feel like you are already going in the wrong direction,
it doesn’t have to be that way,

you can still enjoy Xmas and take some positive steps forward so that you too are in a better position for 2022.

Take this Quiz & let’s make some positive steps for 2022!
I will send you a personalised 10 min response.
https://dannygfitness.wispform.com/1265eec6

Wishing you all the best for 2022,
I'll be rooting for ya!

𝙒𝙖𝙩𝙘𝙝 𝙮𝙤𝙪𝙧 𝙡𝙖𝙣𝙜𝙪𝙖𝙜𝙚

A lot of the time when I am working with clients, I usually have to listen out for the language, they use.

I don’t mean swearing at me,
well they do sometimes😂,
that just means they are giving 100% effort!

Now if you are my client & reading this I am not calling you out, this is very common amongst past, present and MAYBE future clients.

What I mean by their language goes like this,

-“I can’t do that”
It is ok if you cannot do it, try anyway as long as it is safe.
life is all about trial and error.

-I feel so tired today
Yes, so do I, it is 6am, telling yourself this will make you feel even more tired.

-"I'm not very good at doing this kind of stuff"
You are cementing your false beliefs that you are not good enough,

There are other languages that are used that are away from workouts or the gym.

-"I need something sweet after I eat"
No you do not “NEED SOMETHING”, you "WANT"
there are ways to counter these "WANTS" which we can discuss.

-"I HAVE to go this weekend I promised I would go."
You also made a promise to yourself, are you not important?
It is ok to say NO sometimes.

-"I don’t like the taste of that"
No one likes the taste of tequila either, but we pay a lot for it and drink it 😂,

-"It is that time of the month, I can’t help but to eat all the comfort foods my body craves."

Every month you will feel this and then fall off for 2 weeks, the cycle will continue, again there are ways to counter these cravings

All these are just examples of what someone somewhere at some point has said.

You probably resonate with some of them, if not all of them,
what did you think when you read them??

Sounds like too much? Danny is asking a lot? Sounds harsh?

Well neither is true!

You cannot stop yourself or your subconscious thinking about these things

However,

You can have more 𝘼𝙒𝘼𝙍𝙀𝙉𝙀𝙎𝙎,

-You are aware before you comment on someone post,
-you are aware when someone winds you up,
-you are aware when you have confrontation with others,
you think first, you question what your thoughts are,

Do the same with yourself 🤷‍♂️

Stop for a second and ask yourself some questions:

Why am I feeling like this?

Do I want to say this to myself?

When you can master this and 𝙗𝙚 𝙖𝙬𝙖𝙧𝙚 𝙤𝙛 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙨𝙖𝙮𝙞𝙣𝙜 𝙖𝙣𝙙 𝙩𝙝𝙞𝙣𝙠𝙞𝙣𝙜 you can respond back to yourself with a question each & every time.

You will eventually break those self sabotage habits and false beliefs.

The more you practice this, the better you will get at it.

This is a constant, it has to be practiced every day,
For myself & my clients,
sure you're not always going to stop every thought or every word

That’s life and that’s ok!

So, before you look for the next workout or the next diet,
try a different approach,

look within, why do you struggle to ever hit your goal,

Find a coach that is going to help you in these areas,

not just give you a diet plan and a HIIT workout that is not going to get you to where you want to be.

If you would like to take my Quiz to see what is stopping you
losing weight, feeling tired & frustrated,

𝙘𝙡𝙞𝙘𝙠 𝙩𝙝𝙚 𝙡𝙞𝙣𝙠 𝙗𝙚𝙡𝙤𝙬 and I will be InTouch with a solution for you!
https://dannygfitness.wispform.com/1265eec6

Thanks for reading!

Danny

You can send a message directly to Griffin Fitness.

You can send a message directly to Griffin Fitness.

𝙄𝙩❜𝙨 𝙩𝙝𝙚 𝙨𝙩𝙖𝙧𝙩 𝙤𝙛 𝙉𝙤𝙫𝙚𝙢𝙗𝙚𝙧 𝙖𝙣𝙙 𝙄❜𝙢 𝙤𝙥𝙚𝙣𝙞𝙣𝙜 𝙪𝙥 5 𝙨𝙡𝙤𝙩𝙨
in my calendar to conduct a 𝙁𝙍𝙀𝙀 𝙛𝙪𝙡𝙡 𝙡𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚 + 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙖𝙪𝙙𝙞𝙩

So that you can manage hormonal rhythm and start to lose lbs of body fat BEFORE the festive season.

If you are interested, 𝙘𝙤𝙢𝙢𝙚𝙣𝙩 ❞𝙄𝙈 𝙄𝙉❞ below and we will get you booked in.

M̶O̶V̶E̶ M̶O̶R̶E̶ E̶A̶T̶ L̶E̶S̶S̶

𝘛𝘩𝘢𝘵 𝘪𝘴 𝘸𝘩𝘢𝘵 𝘮𝘰𝘴𝘵 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘳𝘪𝘨𝘩𝘵?
𝘚𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢, 𝘧𝘳𝘪𝘦𝘯𝘥𝘴, 𝘧𝘢𝘮𝘪𝘭𝘺 𝘮𝘢𝘺𝘣𝘦 𝘦𝘷𝘦𝘯 𝘺𝘰𝘶𝘳 𝘥𝘰𝘤𝘵𝘰𝘳.

I Guess you already knew this?

What this usually turns into is this:

𝐌𝐨𝐯𝐢𝐧𝐠 𝐭𝐨𝐨 𝐦𝐮𝐜𝐡.

Hold up let me explain.

You start with that HIIT workout that you seen your favorite influencer do,

She looks amazing and you think this has to work, you do not have much time in the week so you plan to do 3/4 sessions per week/30 mins each.

You start to see the scales move, feeling good and you are now finally doing something to help you get out of the rut you found yourself in.

𝐄𝐚𝐭𝐢𝐧𝐠 𝐭𝐨𝐨 𝐥𝐢𝐭𝐭𝐥𝐞:

You noticed that the weight has not moved as much as you would of liked after a few weeks,

So you think how about dropping those calories a little more.

End of the week you are shattered however it is now the weekend and you can have a rest, ready for next week.

You are so excited and happy that you are finally on track,
feeling positive, more self belief & you are one of the people that took action and are actually doing something about it,

you feel proud and rightly so.

Monday comes and the scales have gone up 2lbs.
Now your mood has changed,

feeling drained and unmotivated.

The next step to take is to add some running into your week, your not that hungry so you skip breakfast,

surely this will work.

But it doesn’t

End of the week you are now feeling:

Tired
Irritated
Hungry
Your body is aching
Disappointed

The weekend is here again, you have worked so hard you decide to treat yourself,

however you can’t control the urge and you go into a crazy binge.

Annoyed with yourself you decide to add another workout and literally starve yourself for a couple of days.

𝐀 𝐟𝐨𝐫𝐦 𝐨𝐟 𝐩𝐮𝐧𝐢𝐬𝐡𝐦𝐞𝐧𝐭❗

The cycle continues, you are moving more and you are eating less

What is happening?

What the fitness industry is not telling you is that the hormone chemicals released in your body co-ordinate all of your bodily functions,

the disruption that are at play are:

Metabolism is slow, the fire is almost out
Muscle growth is now catabolic
Emotions are unbalanced
No libido
Less desire/motivation
No sleep
cortisol/stress increase

There is only so long you can go on like this, you may be one of the most determined women out there,

When it starts affecting your family, your productivity at work and you just feel you have zero motivation to do anything let alone your weight loss journey.

You have to give up, what choice do you have?
To affect all these emotions and areas in your life it is no longer worth the sacrifice!

This is why it Is so important to go on your journey with a the right plan, the right guidance the support when you need it,

someone to hold you accountable when you are not doing what you should be or trying to over do it!

Do it the right way when you feel motivated to make a change - use that drive to get started in the right direction.

You want to enjoy the journey, lean into it & feel better in all areas of your life

That is the only way to keep weight off for the long term.

Get in touch with me and I'll go over this with you in detail and simulate the empowerment program for you.

Best wishes for your success!