8 Things I Learned As A Figure Competitor That Help Me Thrive In Perimenopause

As a former Figure competitor, I learned a lot.

And no, not just posing in heels.

Although far out, that was a challenge 😅

I learned discipline and structure.

But most importantly, I learned foundations.

Those foundations helped me on stage.

They helped me win two golds, a silver and a bronze at the ICN World Championships.

These same foundations help me still, today in perimenopause.

Not in an extreme competition prep way; that chapter is retired.

The goal is different now.

It’s not about wining a title and a trophy now.

It’s about maintaining plenty of energy, strength, and confidence.

I want a body that feels supported, capable and empowered.

A body that trusts me and one I trust in return.

I also want habits I can live with.

Because midlife asks something different from us.

Perimenopause Needs A Different Approach

Perimenopause can change how your body feels.

Your sleep may shift and your stress tolerance may change.

Recovery can feel slower and not as complete.

Cravings can become louder.

Body composition can change too.

Suddenly, the old rules may not work.

That can feel incredibly frustrating; I know because I’ve been there too. 

Why did my body felt different?

I felt like I had lost control of it.

My clothes didn’t fit the same,  I didn’t move the same and I just didn’t feel like myself.

Nothing worked the way it used to.

So, I came back to the basic foundations that had made me a champion.

Not perfection or punishment or extreme discipline.

Just foundations that support my body.

1. Nutrition Comes First

Adequate protein, complex carbs, healthy fats, fibre and water have a flow-on effect for energy, training, sleep, stress and recovery.

Together, they create a flow-on effect.

When nutrition improves, training feels easier.

Recovery often feels better.

Energy can feel steadier.

Sleep and stress also become easier to support.

That does not mean eating perfectly.

It means nourishing your body consistently.

And that is very different.

2. Muscle Matters

As a Figure competitor, muscle mattered on stage.

It helped shape my body and become a champion.

Muscle also taught me respect for strength.

In perimenopause, muscle still matters.

Not for trophies this time.

In perimenopause, muscle helps support strength, bones, metabolism and blood glucose management.

And feeling strong changes how you carry yourself.

It changes how you move through life.

Feeling strong and capable is very empowering.

3. Four Wholefood Meals Can Be Magic

Four wholefood meals work beautifully for many women.

They can help create structure.

They can also support energy through the day.

Each meal needs balance.

Think protein, complex carbohydrates, fats and fibre.

This can help meals feel more satisfying.

It can also reduce food noise.

And it may prevent that ravenous pantry raid.

You know the one.

The 8pm “what can I find?” mission.

Often, that starts earlier in the day.

Under-eating catches up eventually.

4. Sleep Is Not Optional

Sleep is not a luxury.

It is a foundation.

Sleep is when your body rests and recovers.

It is also when your body rebuilds.

Without sleep, everything feels harder.

Training feels harders and so does meal planning,

Cravings can feel louder.

Stress can feel harder to manage, you can feel less patient and feel frustration and overwhelm spike more easily.

So, sleep deserves protection.

Not when everything else is done, but as part of the plan.

5. Walking Is Gold

Walking is one of my favourite foundations.

It supports energy expenditure, gets blood flowing and supports cardiovascular health.

It can also help reduce stress.

Even better, it supports your rest-and-recover system.

That is your parasympathetic nervous system.

A walk can help your body feel safer, clear your head, and shift your mood.

Add sunshine when you can.

Morning sunlight can also support your body clock.

Plus, fresh air just feels good.

6. Mobility Is The Queen Of Your Workouts

And yes, I said queen 👑

Without mobility, your body can stiffen.

Your joints can feel restricted and your muscles can feel tight.

Your fascia can feel cranky too.

That can increase pain, affect your movement and affect your workout quality.

Over time, it can affect the quality of your life.

Because it’s not just about being able to exercise well.

It’s about moving well, living well and feeling capable.

7. Hydration Matters

Hydration is another foundation.

Fluids support performance, digestion, and energy.

They support recovery and help your body function well.

I know water is not glamorous.

But it definitely matters.

Especially if you train, sweat or live on coffee.

Good old intravenous coffee does not count as a hydration plan.

Sorry hun. I know I’m spewing too! ☕️ 😅

8. Support Your Mitochondria

Mitochondria are tiny power plants.

They help your body create energy.

That energy is called ATP.

Don’t worry, I’m not about to give you a science lesson.

Just remember this; your energy systems need support.

Strength training, HIIT, daily movement, wholefoods, hydration, sleep, sunlight and stress management all play a role.

Your body is not asking for random extremes.

It is asking for consistent support.

Start With Nutrition

So where do you start?

Start with your nutrition because it gives you the biggest bang for buck.

Nutrition has a roll-on effect.

When you fuel better, training feels better.

Balanced meals help make cravings can feel easier.

When protein is adequate, muscle is better supported.

Structured food makes energy can feel steadier.

Then the rest becomes easier to support.

Because life lasting behaviour starts with realistic habits.

Need Help Fine Tuning Nutrition?

If you need help fine tuning your nutrition for perimenopause, I invite you to book a Nutrition Strategy Call 🩷

👉 https://oncehub.com/NutritionStrategyCall

We’ll explore where you’re currently at with your nutrition.

We’ll talk about what you’d like to achieve.

Then we’ll look at what may be getting in the way.

We’ll also chat about your goals and challenges.

Together, we can create a personalised approach.

One that supports your body and your goals.

 

Share this with another woman who needs to hear it too 💫

Coach Terri Batsakis 🩷