If you’ve ever walked into a room and forgotten why you were in there in the first place or found yourself searching for your keys only to discover they were in your hand all along, then this blog post is for you!

Menopause is like a wild rollercoaster ride that brings about all sorts of changes in a woman’s life. While we often focus on the hot flashes and mood swings, it’s important not to forget about the impact it can have on our brain health and cognitive function. In this hilarious blog post, we will explore strategies to empower women during menopause, helping us maintain our cognitive vitality and hopefully not forget our own names in the process.

Understanding Cognitive Changes:

Okay, so we’ve all experienced those moments of memory lapses, difficulty concentrating, or even forgetting what we were saying mid-sentence. We can blame it on menopause! Apparently, those hormonal fluctuations, especially that decline in estrogen levels, can mess with our brain power. But fear not, we’re not completely losing it (at least not yet) – every woman’s experience is unique, so don’t panic if you’re not experiencing these cognitive changes to the same extent as your best friend.

Empowering Strategies for Cognitive Vitality:

1. Embrace Brain-Boosting Activities: Let’s put those rusty brain cells to work! Engage in mentally stimulating activities like puzzles, crosswords, reading, or even learning a new instrument or language. It’s like a mental gym for our brains, giving them a much-needed workout and hopefully helping us remember where we put our keys.
2. Prioritize Physical Exercise: Yes, we know exercise is good for our bodies, but did you know it’s also great for our brains? Get those endorphins flowing with some aerobic exercises like jogging, dancing, or even yoga. Not only will it increase blood flow to our brains, but it might also help us remember why we walked into the kitchen in the first place. (Check out my YouTube Channel full of amazing and easy workouts!) 
3. Nurture a Nutrient-Rich Diet: Let’s give our brains the fuel they need to function at their best. Opt for a well-rounded diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats. And let’s not forget about those brain-boosting foods like blueberries, avocados, fatty fish (salmon, mackerel), nuts, and seeds. It’s like a delicious buffet for our brains! (Get 7 days worth of Breakfast, Lunch, and Dinner delivered right to your inbox!) 
4. Prioritize Sleep and Relaxation: We all know that beauty sleep is essential, but did you know it’s also crucial for cognitive vitality? Establish a consistent sleep routine, create a tranquil sleep environment, and maybe even try some relaxation techniques like meditation or deep breathing exercises. Let’s give our brains the rest they deserve so they can keep up with all our fabulous ideas.
5. Manage Stress Effectively: We all have stress in our lives, but let’s not let it mess with our brains. Find stress management techniques that work for you, whether it’s mindfulness, journaling, or engaging in hobbies that bring us joy and relaxation. And don’t forget to prioritize self-care and seek support when needed. We need to keep those stress levels in check so our brains can stay sharp and witty.
6. Foster Social Connections: We might be going through menopause, but that doesn’t mean we have to do it alone. Stay connected with friends, join support groups, or participate in community events. Meaningful social connections not only provide mental stimulation but also emotional support – and lets face it, we all need someone to laugh with when we forget what day it is.

Menopause is a natural phase of life that can bring about changes in brain health and cognitive function. By adopting a holistic approach that combines mental stimulation, physical activity, a healthy diet, stress management, and self-care practices, women can support their brain health and promote cognitive well-being during this transformative stage. Remember, each woman’s experience is unique, so listen to your body, seek support when needed, and embrace this new chapter with grace and self-compassion.

Your Coach,

Tanya

What are your goals for 2023? Have you heard this question already? It’s that time of year when we hear about goal setting everywhere and it’s easy to feel overwhelmed just thinking about how to set good goals for the upcoming year. Setting goals is important because they act as a compass, keeping you focused on the actions you need to take. In today’s blog, we will discuss how to define your goals and how to actually achieve them.  

Visualize where you want to go

Before you can define your goals for 2023, you need to have a clear picture of what you want your life to look like as the years pass. What do you want to do more or less of? What matters most to you? Using a journal to write answers to some of these questions is a great place to start.

Next, I recommend taking the time to write out a 5-year vision. Think about what you want to be doing, where you want to be, and what experiences you hope to have. Evaluate each area of your life that needs improvement and create different categories. Then think about what steps you can take in the upcoming year to get you closer to that life.

Once you know what steps to take first, start laying out the events and activities you have to do each month and those you want to do on a big piece of paper so you can build SMART goals with realistic timelines. A big part of achieving your goals is making sure that you have considered your obligations. So, for example, you shouldn’t set a goal to go on a tropical escape in the same month when you are expected to attend a business conference. We want to set ourselves up for success. 

SMART goals defined

I mentioned building SMART goals for 2023. What exactly does that mean? A smart goal is specific, measurable, achievable, relevant, and time-bound. I’ll break it down quickly below.

Specific

The goal is super clear. If someone else read it, they would know exactly what you will achieve and how. If your goal is not clear enough, it’s easy to drift away from it.

Measurable

You need numbers to keep track of your progress. Set a specific benchmark that can be quantified. This will also help you define where you need to be each month.

Achievable

Your goal should be realistic for the year. This is not a place to shoot for the moon so we’ll land on the stars. We want to make sure we shoot for the stars and actually get there. Setting a goal you can realistically accomplish will help keep you motivated.

Relevant

Remember that 5-year vision I mentioned above? Setting goals for the upcoming year is great but make sure they are in alignment with the life you want to build, what’s the point otherwise?

Time-bound 

You need a deadline. A time to evaluate where you are. There is nothing wrong if you have not gotten as far as you’d hoped by the deadline. Take that moment to be grateful for how far you’ve come and to determine what steps to take next to get to where you want to be.

Once you’ve set your SMART goals for 2023, it’s time to break them down so you can make them happen. What do you have to do each month to get there? Is there a new skill you need to learn? A networking event you should attend? Do you need to save money? Ask good questions so you can take aligned action. 

10 tips to achieve your goals for 2023

 You’ve set your goals for 2023. What do you do now to make sure you stick to them? Here are 10 tips to achieve your goals. 

1. Start setting goals that matter to you

Take stock of your life. How do you want to feel in this new year? Maybe you want more energy, or to feel more organized. Maybe you want to stop hustling all the time. If you build your goals for 2023 based on how you want to feel rather than what you think you should do, you are much more likely to stick to them. Writing down your goals is like outlining the next chapter of your life. So make sure it’s a story you actually want to live through and it will be much easier to stay motivated.  

2. Ask yourself: Who?

Who do you need to support you as you make your goal a reality? Maybe your partner can be an accountability partner. Maybe a coach or trainer can help you. Just because you set a goal for yourself, this doesn’t mean you have to accomplish it on your own. I believe in bringing others who will support us on the road.  

3. Schedule it in your planner

I have to schedule it in my daily planner. If I don’t, 10 pm rolls around and I haven’t taken the 10000 steps I intended to, or I didn’t listen to the podcast I wanted to listen to. If I don’t schedule it, it doesn’t happen. Life gets busy, we get caught up in to-do lists. And before we know it, we are completely off-track. Schedule the time you need to accomplish your goals for 2023, that way you make sure it is actually happening on the day-to-day.    

4. Have a plan for when you fall off track

You will fall off track. That’s pretty much a given. Life is full of unexpected events, hardships, and challenges. So what will you do when you get knocked off course? I’m not talking about beating yourself up, quite the opposite. Take a moment and accept that you may fall off track, then plan how you will get back to it. Maybe you’ll need to revisit your goals and adjust. That’s where tip number 5 comes in.  

5. Be flexible

Maybe you committed to walking a mile every day but then realized, you get super bored walking. That’s ok. Be open to making a change. Goals are not meant to be torture. And there are several paths to the same result. Taking the example above, maybe you were hoping for more energy and so you decided that moving your body for thirty minutes a day was the way to go. That’s how you decided on the walking goal. There are other ways to get your body moving, you could run, do yoga, dance… the options are endless. There are other ways to accomplish your goals for 2023 if the first path you chose is not bringing you joy.   

6. Leave room for playtime along the way

We are not built to continually deliver results without a break. I know it can be tempting to push through exhaustion, but once you hit that burnout stage, you’ll be much more likely to throw in the towel. So reward yourself along the way and take breaks. Celebrate when you meet different benchmarks. Try not to lose sight of why you created these goals in the first place.  

7. Build habits for success

We all have habits, whether they are ones that serve or hurt us is another matter. So how do we stay consistent enough to build habits that will get us to our goals? A part of that is tenacity, but there are ways we can stoke the fire sort of speak. Why does this action matter to you? For example, if you want to stretch every day, think about why stretching actually matters. Tell yourself: It matters to me because if I’m not flexible, I can get injured. If I get injured, I can’t move and if I can’t move, I can’t do the things I love. Reminding yourself of why you want to build a habit will help you stay consistent.    

8. Set reminders

We talked about scheduling the time you need to accomplish the bite-sized actions that will get you closer to your goals. Now how do we make them a non-negotiable when we get a flat tire or come down with the flu? Choose a day of the week to look at your days, your to-dos, and your needle-moving actions. Then set reminders. On your phone, in your room, at your workstation, everywhere! If you are receiving the same message multiple times a day, eventually you’ll start to be more consistent with it just because it’s so in your face it’s impossible to ignore.     

9. Focus on the benefits

Our brains can be funny sometimes. Words like goals, motivation, discipline… can be intimidating and send us into freeze mode. It’s ok to reword and reframe so we can work with our brains instead of against them. Where do you feel resistance coming up? What story are you telling yourself about that goal? Go back to the beginning, to the feelings you are pursuing. Focus on the life you are building, and visualize what it will feel like after the goal is accomplished. Let your brain see the benefits. Keep that vision at the forefront of your mind whenever doubt creeps in.    

10. Allow room for self-compassion

Setbacks are going to happen. Life happens and there are certain things we have control over and there are certain things we don’t have control over. I think having some self-compassion and love for yourself when those challenges come is necessary. Those things you are working on will be there for you whenever you are ready to pick yourself up and get back on again. It’s ok to just be still and take a moment to see where things land and if you need to reevaluate anything.

A life coach can help you reach your goals for 2023 

Life coaches are cheerleaders, co-creators, and your biggest supporters. As a life coach, I keep you accountable and on track. It’s my job to help you figure out what’s true to you with only your best interest in mind. When it comes to achieving your goals for 2023, I work as a partner who helps you devise a plan and define those small actions each week. We work through your setbacks together. I look at your potential pitfalls or blind spots and offer you support as we work through solutions. 

A new year brings a sense of renewal. You can take advantage of the momentum to start building your dream life. If you are looking for a partner to hold your hand and make this your best year yet, I’d love to chat with you. Have a wonderful holiday season and a happy New Year, I’ll see you in 2023! 

Read more about how to set SMART goals here:

https://www.forbes.com/advisor/business/smart-goals/

Trying to navigate changes can be so overwhelming. Whether you are looking at a career shift or are struggling as a new empty nester, you may be feeling a little lost with all the changes in your life. Maybe you feel embarrassed by your dreams or think you are too old to make them happen. You are not alone. So many of us reach midlife and realize what we are doing is not leading us to a joyful life. This is a time of transition in your life, your family, your health, and sometimes your career are shifting. In today’s blog, we discuss how to navigate these changes and use this season to build the life of your dreams!

Photo by Brett Jordan on Unsplash

Focus on what you can control

Do you feel out of control and emotionally wrung out? This is perfectly normal when so many areas of your life are changing at the same time. When we experience emotional instability and times of great change, our body will commonly go into a fight or flight mode because it is concerned with keeping you safe. So how do we bring ourselves back to a state of calm?    

Start with your breath

Your breath can ground you. Sometimes the simplest things will help you find your center. Focusing on your breath on any given day or time, or just actually making time to focus on breath work, can have a big impact on your decision-making.  Breathing intentionally helps your brain switch off that fight or flight response. Once your nervous system has a chance to relax, you’ll be able to focus on the next action you want to take instead of feeling mentally and physically overwhelmed. It’s called coherent breathing. And it helps relax your nervous system, lower your heart rate, and can even lower your blood pressure. 

Daily journaling

You can’t navigate changes successfully without having a clear idea of where you want to go next. Journaling every day is a great way to discover what you really want. Taking the time to journal can help you sort out your emotions, acknowledge them, and move past them so you can build the life that you want. We can flip the script on midlife. It is not bad, it can be an opportunity to do things differently. The truth is you don’t have to change your career today or figure out how to deal with the changes in your family. We start out by taking stock of where we are and where we want to go. This is an exercise I have clients do. If you have no idea about what to journal about, you can start by answering these two questions: where do you want to spend your time and how do you want to spend your time? The goal is for you to gain some insight into what you love and what will bring you joy at this stage in your life.

The 3 main changes in midlife

 Your family is not the same, your children don’t need you as much as they did when they were younger, you are dealing with hormone changes, and maybe you’re struggling with the idea of changing careers in midlife! Let me start by saying that it’s ok to be feeling overwhelmed and out of control. But there is a reason I love being a life coach for midlife women. There’s a lot of change but there’s also a lot of experience you can draw on to move forward. A simple perspective change could help you navigate changes like these and feel more grounded.

1. Family

It is very common to fully throw ourselves into motherhood. ​​It’s possible you have focused so much on your family that you’ve lost touch with focusing on yourself. Maybe you are adjusting to empty nest syndrome or just suddenly have a lot more time available because your teenagers don’t need you like they did when they were little. You may feel a sense of loss, a need to grieve, and even like you are losing your identity. Your kids become a big part of your life and suddenly they’ve become their own person. Be kind and compassionate with yourself as you navigate changes in your family so you avoid feeling like your life is crumbling.

I  do want to make sure if you are feeling severe sadness, depression, or anxiety, to consider visiting a therapist. There is nothing wrong with your feelings, but it is important to reach out for help if you are having a difficult time accepting them or have noticed you can’t seem to have the desire to move forward. You can give yourself permission to feel the feelings, don’t stuff them down. Let them come up, and then look beyond them. If you are sitting with the feelings and can’t get out of them, that’s when I recommend seeking outside help. 

You have already taken the first step to navigate changes in your family life.  Building awareness. The big question now is “what am I going to do with myself?” The next step is to take action, and the actions can be different for everyone. Maybe it’s therapy or life coaching, maybe it can be finding mom groups, or talking to other moms in a similar situation. The goal is to slowly transform your perspective to realize that you now have time to focus on other things that you’d love to do and enjoy doing. 

So how do you even begin to do that? Start to notice what you like to do. What are things that make you happy? What are things that fill you up? Do you have hobbies? Could you do some volunteer work? You now have time to learn a new language, travel, pick up a new hobby, and make a difference in your community. If you really love being around kids and miss spending time around little ones, then look into how you can give back to children in need.

2. Health

It is no secret that your body goes through massive shifts during midlife. There are so many hormone changes with menopause, your body composition is different, and your metabolism is not working like it used to. Your weight and moods fluctuate. You may feel like a stranger in your own body. When you navigate changes in your body it can be discouraging when you realize that you can’t do the same things that you did in your 20s and 30s. I believe focusing on meditation, movement, and macros will help you stay in great health and feel good about yourself.

Taking care of your body will help you feel stable and grounded as your hormone levels change. Listen to your body, listen to your intuition. You have to be an advocate for your health in body, mind, and spirit. And during this time of uncertainty, go back to what you can control. You could track what you are eating and how it makes you feel. Are there certain foods that make you feel sluggish? Then try to avoid them. This technique may help you feel in control again. You don’t have to put on your sweatpants and call it a day though you can if you want to.

Ask yourself, what does my body need? Will a specific nutrition coach help me? Could I reach out to someone to help me figure out my goals? Am I happy with how I look and feel? Are my hormones out of control? Who can help me manage symptoms? Professionals are a great resource as you navigate changes to your body.

My greatest recommendation is to be a detective. Your body is a mystery sometimes because no two women are the same. So I encourage you to do your own investigating and due diligence. Maybe you need someone to help you with macros, my friend Michelle might be the answer for you. Maybe visiting a dietitian is what you need. Similarly, there are many professionals that focus on women’s changes in menopause. Endocrinologists, primary care physicians, functional medicine doctors, it’s ok to try different things. You don’t have to suffer through it, explore your options and know what each doctor can do and what their limitations are. 

3. Career

Changing careers in midlife can be daunting. In many cases, women make sacrifices when it comes to their professional life. You’ve made certain decisions based on what your family needed financially and in terms of your availability. You may have taken on more work to help financially or less work in flexible jobs that you didn’t necessarily want but that worked as your family grew. Maybe you gave up a career altogether. At this point in your life, your financial responsibility and the demands on your time are different. Now, you can make choices that are different from the ones you made in your earlier years. Maybe the time has come to be an entrepreneur, to create something, or pursue a career that is truly more your passion. How do you navigate changes in your professional life?

When you want to start a new career, start by taking stock. What skills do you have? What are your talents? Find those things you like and have the natural skills to learn and do. I truly believe everyone has talents. Explore your God-given talents, and what you’re good at doing. There’s a book I really like that may help if you are feeling stuck. It’s called Strength Finders and it helps you discover and develop your greatest talents and realize what makes you uniquely powerful.

The next question you should ask yourself is, what do you want? Drill down on what you like to do and what you think you might like to do. Keep in mind there are activities you may like that are better kept as a hobby. Now bring together what you want to do and what you have skills for. Use that information to narrow down and define your niche. 

Finally, ask yourself what hard skills you actually need. Maybe you can take an online course, go back to school, set up a time for yourself to study, follow others who do what you’d like to do, reach out to an expert and seek out a mentor, sit in a class, or just start doing the job for people you know to gain experience.     

Talking to friends and family that you trust. Ask what they think you’d be good at doing. Ask if they’d be willing to act as a test subject. Just remember to talk to people who will support you and be excited for you, instead of naysayers. 

It’s hard to navigate changes on your own

When you learn how to navigate change in midlife you’ll find a renewed sense of life and hope. There is a certain level of freedom that comes when you know what you can change and have control over, what you might need to accept and let go of, and then having the courage and strength to ask for the help you need to live a vibrant and healthy life.

The world is your oyster, just like when you were 20, but this time you have experience and wisdom on your side. You don’t have to prove anything, you feel more comfortable in your skin and that is incredibly empowering. You’ve checked all the items on the “to-do” list and now you’re choosing what to focus on simply because you want to. Allow yourself to feel that lighter sense of being, joy, and excitement. You deserve it. And if you’d like someone to walk with you as you navigate changes in all areas of your life, I’m here to support you. Book a call today.  

Whether you are looking at a career shift or are struggling as a new empty nester, you may be feeling a little lost with all the changes in your life. Maybe you feel embarrassed by your dreams or think you are too old to make them happen. You are not alone. So many of us reach midlife and realize what we are doing is not letting us live a joyful life. A women’s life coach can help you rediscover a life that aligns your values with the life you are actually living. In today’s blog, I will answer some of the most common questions related to life coaching for women, what it is, how it works, and whether this is the right move for you. 

Life Coaching is a Co-Creative Process

The first question I am frequently asked is, what exactly is a life coach? 

My answer: Coaching is a highly tuned and powerful process of communication and problem-solving. It’s having access to somebody from the outside who can share an objective viewpoint and only has your best interests in mind. A life coach provides a safe space for meaningful dialogue and conversations focused entirely on your interests, challenges, and goals. 

A women’s life coach offers 

• new perspectives
• expanded options
• inspiration 
• motivation
• potential solutions
• next steps
• accountability to ensure you take action

I think a helpful way of thinking about a life coach is to think of it as having a personal trainer for your life. A personal trainer for your body would start with your biceps first, then move on to your triceps, and so on. In a similar way, life coaching for women is meant to help you focus your efforts. We focus on one area at a time to get you the results you are looking for.

As a professional coach, I encourage you to be yourself, expand beyond your limitations, and become a stronger, more alive human being. We walk together as you become more of who you are. The more you are in alignment with who you are, shedding the “shoulds” and expectations you have picked up along the way, the more joy you’ll invite into your life. This is my favorite part of being a women’s life coach: I get to be a partner and witness somebody else’s life transform into a life beyond their wildest dreams. 

What does a life coach do?

I help you build a road map that is the fastest route to achieving your goals and dreams.

In order to create a roadmap that will not only help you achieve the results you’re looking for but also bring you joy in the process, we first take a look at your core values. Your core values are what drive you in life, and when you’re not following them, life tends to feel more like a burden, you may have low energy, or feel unfulfilled. That’s because your compass is off. 

Let’s say, for example, that family life is one of your core values, but you are spending all your time working. My goal as your midlife coach would be to help you narrow the gap. Finding solutions that will allow you to find balance between your desires and actions. 

The difference between what I do as a life coach compared to a consultant or therapist lies in our approach to problem resolution.    

What is the difference between a life coach and a consultant?

Consultants advise their clients on how to solve problems and coaches guide their clients instead. A coach is focused on you, the person. A consultant is focused on results. They are hired to produce a certain outcome. As a coach, I’m hired to support you as you achieve a certain outcome. 

A women’s life coach helps you decide the actions you would like to take, rather than telling you what to do. There are no ‘shoulds’ in the coaching process, the idea is for it to be a fun and joyful experience. Together we design a game plan and create goals and metrics that will help us measure what success is for you along the way. Next, we implement small actions for you to take each week toward your desired outcome, and you have me as your accountability partner to make it all happen!

How is a life coach different from a therapist?

There are three key differences between the problems and processes therapists follow compared to how a life coach works.

1. Therapists work with people that need or want professional help to achieve healing and recovery. Coaches serve as detached partners who will help you make your life better through action. 
2. A therapist is an expert in medical and behavioral science who can diagnose and treat medical conditions. A coach asks questions to highlight your strengths and help you build confidence in the areas you may need to grow and develop. They help you uncover what you already know but haven’t yet implemented.
3. Therapists are required to keep their personal feelings and thoughts removed. They don’t talk about themselves or share their thoughts and opinions. A coach can actually share personal experiences as a tool to help catalyze and challenge you. 

Benefits of life coaching for women

Midlife comes with many transitions. Suddenly you are an empty nester, your hormones are fluctuating, or that successful career you’ve had doesn’t seem to fit anymore.  So many women feel very alone at this point in their lives. A midlife coach helps you navigate all these physical, emotional, and spiritual transitions.  Someone who will hold your hand and say, “It’s okay, I am there with you, I’ve been there, I give you permission, you’re going to be awesome, you can shine bright”. 

Midlife is a very powerful time in your life, you have the experience to know who you are and what you want. Midlife coaching helps you reframe your viewpoint so you can turn a ‘midlife crisis’ into a midlife adventure. Maybe you have limiting beliefs that are holding you back. Maybe you are afraid to take that next step toward your goals. A coach helps you reframe thoughts and beliefs that are holding you back.

Life coaching should help you:

• feel energized and fulfilled
• wake up with a strong purpose
• be excited and joyful about life
• Live a life aligned with your values
• release the guilt of saying no to things you don’t want to do 
• feel like you’re moving in the right direction 
• find satisfaction through specific actions

What to know before hiring a life coach

It is important for you to understand what to expect from a life coach. Life coaching for women is not the same as speaking to a medical professional or doctor. There are no prescriptions for your hormones, no diets or telling you what to eat, drink, or medication to take. There are other professionals you can go to if you want specific advice in these areas. 

Take some time to consider your situation, get very specific. Do you need a partner to work through an action plan with you? Then a women’s life coach could be the answer. Or do you need medical or professional intervention?  Then a therapist may be a better solution. 

As you look for the right person, don’t hesitate to set up a call. In order for the relationship to be beneficial, you will want someone that you feel comfortable with. Keep in mind what a life coach can or can’t do for you. Trust is crucial, it’s ok to vet the person you plan to bring into your life.

How do I know if I need a life coach?

Life coaching for women inspires you to be the best version of yourself. If you feel like you’re not living to your fullest potential, or there’s a calling for something more in your life, a women’s life coach may be a good option for you.  If you want to make a change, have a big dream, or goal, and want to put a plan into action, but feel overwhelmed and bogged down by the details. A life coach will push you to get organized so you can take small specific actions.

“A coach is someone who gets you to do what you don’t want to do. So you can be who you want to be.” – Coach Tom Landry, Football Hall of Fame.

Mid-life coaching for women 

I love helping women. Getting you to go where you want your life to go, even though you might be scared. We’re going to get you there together. You’re not going to feel alone. You don’t have to do it alone. If you want somebody to walk to your dream life with you, to turn your midlife crisis into a midlife adventure, please reach out. I would love to support you.