Denise Wellik-Peterson - Podcast Details

Shows

Meno MinisDo you even KNOW YOUR cycle?Ready to learn how to fall asleep with ease? Lose weight seemingly effortlessly? Wanna WANT to horizontal mambo, regularly & often? How about know when to plan the best coffee date ever? Good news 🗞️ You can 100% learn to USE YOUR cycle for all of this But first… You need to pay attention to YOUR BODY & YOUR CYCLE. Why? Because one day when you most want to use it… it will be so irregular that you may not know where to start. And knowing when in your cycle you were a social butterfly 🦋 will help you pick the perfect week for a party. ❎Know...2023-02-0227 min

Meno MinisYour Hormones are killing your New Year’s ResolutionsMost likely you made a resolution to lose weight or get more fit Today we talk about how your hormones are undermining you and how you can flip the switch to a more in line with your hormones weightloss plan. Because eat less & exercise more rarely works in the long run Today we talk protein Fiber Electrolytes Cardio Strength training Strolls Bonus: deep breathing Ready?! Take a listen Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the thin...2023-01-2628 min

Meno MinisThe learning curve to effortless weight lossYep, Weight loss within the cycle can be effortless And You gotta learn your cycle You gotta learn about the hormonal impacts of food and exercise and your cycle You gotta learn what 125 grams of protein looks like You gotta measure how big your water cup is….and your coffee cup And It’s going to take about 4 cycles for this to feel effortless But hey…how many points is a muffin? A salad? A burger? What foods are keto and which are not? You’ve done it before…you can do this too! The more you know…. Follow me on Instagram...2022-08-1824 min

Meno MinisBig Rock 3 of feeling better in Peri & Menopause: Stress ReductionWhen it comes to feeling better we all want to DO something But what if the answer is to DO less? Today we chat about the main hormone of Stress and how to reduce it or avoid it all together and why all the Perfect eating in the world won’t help if you refuse this step Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones And Follow this podcast!2022-08-1511 min

Meno MinisThe Big Rocks of feeling better in Peri & Menopause Part 2: EXERCISESo you never want to track your food again… Cool! As a long time gym goer, I hear you Today I talk about Exercise and the 3 biggies Give it a listen and shoot me your q’s And check back soon for part 3 of this Big Rocks series! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones And Follow this podcast!2022-08-1111 min

Meno MinisMini Series: The Big Rocks of Feeling Better in Peri & Menopause. Part 1: FOODNo lie…Hormonal disruption doesn’t feel good. Makes sleep hard Makes libido spotty Makes…. What’s the word?! Brain fog Makes our bodies respond to food differently than any other time in our life And often women come to me asking about vitamins, face creams, seed cycling and the like before addressing the big stuff What’s going in your mouth at each meal? Hang with me a minute I also hear that they’ve been on some diet or food program all their life and they’re done with it… Cool How about just adding these 3 foods Lmk what you are sta...2022-08-0920 min

Meno MinisSleep tips and tricks, especially after 40Sleep after 40 Today…23+ tips to help you get to sleep quicker and experience more restful, restorative sleep If you’re part of The Menopause Project Facebook community…. Check in for how to customize your ideal bedtime Life in the Flow: Topic of the Month: Sleep What’s your sleep struggle, drop that here too or shoot me a message Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones And Follow this podcast! Ha...2022-06-1321 min

Meno MinisHealthy Habits that Don’t Require TrackingHealthy Habits that Don’t Require Tracking Ok. First of all… Habits that you want to change are going to require some effort and quite possibly some reminders and initial information gathering Want to walk a mile a day…you gotta know where a mile goes Want to eat protein at every meal…you need to know what a protein is Want to sleep and feel rested in the morning…you gotta experiment with what might be disruptive So today we talk how to decide what habits to work on and how to get them to be automatic…you know, the definiti...2022-06-0919 min

Meno MinisLife in the Flow: Weight Loss after 40 webinarLife in the Flow: Weight Loss Quit trying to undermine your body’s will to survive! Today we talk about why you don’t need all the things The things you really could/should give a whirl And the 3 things that will get you the furthest on your weight loss journey once your done with the fads, the quick fixes and the bull**** Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones...2022-06-0232 min

Meno MinisTHE 1 thing you need for weight loss after 40What’s THE 1 thing you need for weight loss results after 40? Check out today’s Meno Mini episode to find out! (Hey…these are mini episodes for a reason…you’ll know the answer in under 10 minutes!) Want more details on weight loss after 40…be sure you caught the previous 4 episodes Remember….Thursday 😉 June 2nd at 9am Central time Life in the Flow Webinar: Weight Loss After 40 Live in The Menopause Project Facebook group Get all your questions answered live or submit them beforehand Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals...2022-05-3015 min

Meno Minis2 Blocks to weight loss after 40These 2 things could drastically change your weight loss journey! IF you are open to thinking about it, Experimenting with these concepts, And analyzing YOUR outcomes But I’ll warn you, almost every client I’ve worked with has said “no way” at the beginning…. And waited until the results from the eating and exercising protocols started to to plateau … And then wished they had listened earlier. Facts. Be sure to mark your calendar for Thursday June 2nd at 9am central In The Menopause Project Facebook group For the Go with the Flow Weight loss seminar For women over 40 Follow me on Instagram...2022-05-2525 min

Meno MinisCardio tutorialThe how-to’s and no ways 2022-05-2107 min

Meno MinisStrength training tutorialShort and sweet…just the facts 2022-05-2008 min

Meno MinisThe strollA mini how to for maxi benefit 2022-05-1905 min

Meno Minis3 Workouts for Weight Loss After 40Today we talk about the 3 most effective workouts for weight loss…after 40 especially And the how this works and why I know not everyone likes to workout, so cool, start with food choices But If you love the gym (or even just kinda sorta like it) Here is the info you need to make your time more effective Strength Cardio Strolls Remember your body is not a math equation And the older we get the less forgiving the teacher (your body & metabolism) And Older and wiser means being strategic with your gym time Give a listen and drop a comment on...2022-05-1826 min

Meno Minis4 Big Rocks you DO need to lose weight in you Meno years & beyondHere’s the “Big Rocks” of weight loss after 40 Quit getting caught up in all the things and really focus on these 4 components to ease your weight loss journey Remember…it’s about the big rocks, most bang for your effort Give it a listen and drop a comment on where you’re starting! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones And Follow this podcast! Have you checked out my books on Amaz...2022-05-0918 min

Meno Minis5 Things you DON’T need for weight loss (especially after 40)Yep…there are things you just don’t need in order to navigate your weight loss journey Today we’ll talk about 5 things that can be nice but certainly are not necessary and are absolutely NOT reasons to delay starting Maybe you’ve heard these before, but I dare say, number 5 is going to be a surprise 😉 Drop your Aha or your questions in the comments Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr...2022-05-0217 min

Meno MinisWeightloss after 40: Part 3; Use Your CycleWe’ve talked about what basics to add, what things to experiment with removing and today we start digging into the small rocks! What foods to eat during the different phases of your cycle to support your hormones best…even during weight loss! Grab a pen and paper and get ready! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones And Follow this podcast! Have you checked out my books on Amazon? ...2022-03-0723 min

Meno MinisWeight Loss after 40, part 2….when you have some pounds to loseStop! Did you already listen to part 1? If not go back and listen to that first! Now that you’ve ADDED some essential nutrients to your day, And you have some pounds to shed, We can talk about foods to limit and or give up….at least for now. Today we talk about some of the foods that seem healthy but may be preventing you from losing pounds. Gluten Dairy Eggs Soy Peanuts Corn Sugar Good reads: “The Virgin Diet” by JJ Virgin “The Hormone Reset Diet” by Dr Sara Gottfried Listen to part 3 next time to find out more on inflammat...2022-01-2328 min

Meno MinisNo more deprivation! Weight loss after 40How many January’s have you resolved to lose weight only to give yourself 1 more day of your indulgent pleasure….only to discover you still haven’t started your weight loss journey in June?! Deprivation. It does funny things to how your mind works. What if instead, I told you you don’t have to focus on giving up a single thing? Nope. Nothing. And by shifting the focus to adding healthy foods to your day you will lose weight! Today I talk about why this works and what 3 things to focus on adding Ready?! Take a listen now And drop you...2022-01-1615 min

Meno Minis(Re) Starting exerciseHappy Monday! Happy January! Happy New Year! Welcome back to your exercise plan! Today I’ll talk the top 3 tips to get you going on a life long love of exercise… Or at least a new perspective on it! It’s not what you’re hearing everywhere else! So glad you are here! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones Did you know I published “Use Your Cycle”, “Perimenopause Workout and Exerci...2022-01-0317 min

Meno MinisWORKOUTS: The #1 Exercise for Women Over 40What does our 10,000 year old system need more than anything? To burn off the “crazy” Today we discuss the whys, the how’s and the deets of this easy to do exercise that will help with weight control, mood control and hormone balancing Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon? And Follow this podcast!2021-12-1412 min

Meno MinisWORKOUTS: Week 2, Late FollicularWORKOUTS: Week1, Early Follicular It’s the week after your period, leading up to ovulation. Estrogen continues to rise and so does Testosterone…this is energy plus muscle building! And muscle = metabolism so let’s lay it on! Today we talk about heavy workouts, why you need them and what actually is “heavy”? Ps…Ernestine Shepherd was 56 when she first joined a gym and went on to be the oldest female competitive bodybuilder in 2010….look her up, her story is inspiring! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email li...2021-12-0618 min

Meno MinisWORKOUTS: Week 1, Early FollicularYep…it’s menstruation week… Let’s talk about your best work out at this phase of the month! And how is your strength after a week “off”? Finally, do you know who Ernestine Shepherd is? Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com Or find all the things here! https://linktr.ee/hormones Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon? And Follow this podcast!2021-11-3010 min

Meno MinisWeek 4: Late Luteal Phase WorkoutsWeek 4 The week before your period Energy is low How do we use this super power of a hormonal cycle in our workouts this week? 1…we don’t workout! But What if you’re trying to build the habit of going to the gym or be consistent with your workouts?! And We’ve always been taught progressive overload or maybe if you skip a week you’ll lose all your gains… That’s what we’re talking about this week! And what I did for my workouts this week… Leave me a comment… How long have you been a gym goer? What’s your f...2021-11-2215 min

Meno MinisWORKOUTS: Week 3, Progesterone PhaseWelcome back to season 4 of Meno Minis! New segment this season…. Workouts! Each week I’m going to clues you in on my workouts, what phase I’m in and why I did what I did. Turns out that this 28 day cycle with built in weeks of rest is very disconcerting for many women… “What! Get a massage and call it a workout?! Then only lift that crazy heavy weight for 6 reps?! Yoga? Strolling?” So this season we are going to break it down! And in between workouts…we are going to dive into *the food *the skin care *the stress reducti...2021-11-1809 min

Meno MinisSupporting your Hormones all month longHow can you support rising estrogen he first half of your cycle and then progesterone the second half without getting overwhelmed?! Here’s the 10,000 foot overview along with the basics for all month long One step at a time baby! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And Follow this podcast!2021-06-1609 min

Meno MinisUSE YOUR CYCLE: All the Women of the monthI know you’ve heard me say each week of the month you are hormonally and biologically a different woman… Today let’s talk about each woman and her characteristics and strengths Then I’d like to invite you to try to figure out where you are before next weeks podcast when we will be discussing how to best support your hormones whether or not you have. Download now www.NowGetGoing.com/date Free date night cheat sheet with many of these characteristics listed for you Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTu...2021-06-0210 min

Meno MinisUSE YOUR CYCLE SERIES: SkincareIn today’s use your cycle series we’ll be talking skincare and your cycle In case you weren’t aware, your skin changes with your cycle Maybe though you are a waxer and have been asked if you were scheduling right before or after your period Ever wonder why? Today we’ll cover that and the week by week guide to skincare with your cycle in mind Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-05-2707 min

Meno Minis6 Tips for successful weight loss after 40After 40 weight loss seems like it should be easier but Often we find ourselves behind the 8 ball before we even start Check out the 6 things I think get us all tripped up and what to do instead Which of these has been your undoing? Shoot me an email Denise@nowgetgoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-05-1711 min

Meno MinisUSE YOUR CYCLE SERIES: EXERCISEYes! You can USE YOUR CYCLE to plan your exercise In fact for best results, please use your cycle! When you lean in and trust the process you will find you make far greater gains (or losses, as the case may be)with far less effort I’d love to hear if you decide to take me up on my date... Shoot me an email to let me know Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this p...2021-05-1313 min

Meno MinisWhat are you doing for your 2nd half?Ever feel too old to start again or start something new? I was recently at an art gallery and saw this beautiful piece of artwork called “the future is calling” and it got me thinking Too often by the time we get to our 40s and beyond we are stuck in a loop Work, home, Netflix, repeat And our energy is low, Our brain fog thick And internal drive dampened Today we talk about getting it back and becoming the 2nd half achiever! Ready to see how the Use Your Cycle Method can help? Email me denise@niwgetgoing.com Follow me o...2021-05-1007 min

Meno MinisUSE YOUR CYCLE SERIES: Vacation tipsWe are creeping up on Summer vacation time, Cabin time, Just plain downtime… And having just gotten back from a mini vacation myself, I thought I’d share some tips on how to use your cycle while on vacation Eating and exercise tips! Also! An amazing report from a Use Your Cycle gal! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-05-0813 min

Meno MinisHave you given up on YOU?Have you given up on you? Already? Life is nowhere near over 35 40 50 Menopause Empty nest Divorce 60 Grandkids Times of reflection Times of massive life change Insert mini Vaca and a rather blunt sales gal You’re not getting any younger Time to take a chance on you Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-05-0406 min

Meno MinisUSE YOUR CYCLE SERIES: Calories & Your CycleWhen women quit looking for the quickfix or going back to extreme restriction that worked once upon a time… And when they just lean into the new hormonal profile of their body, things fall into place or fall off! And as they lean into their hormones they inevitably help build a new lifestyle that quickly melts fat; while improving sleep, increasing energy and decreasing pant sizes leading to an improved libido and overall better mood!! With that let’s talk calories and your cycle! First , you don’t have to count calories if that’s not your thing Keep listening for the...2021-04-2108 min

Meno MinisMenopause, macros, calories and moreWhen I first start with clients I used to just jump in with how many grams of this and that. But over the years I have realized that we all have different ideas when we hear protein or carbs and honestly I’ve been at this for so long sometimes I forget to start at the very beginning. So guess what we’re doing today! Yep. the beginning! What’s a protein? What’s a carb? What’s a fat? And how much of each does the peri & menopausal woman need? Confused and overwhelmed? But not ready to go all in on the...2021-04-1915 min

Meno MinisUSE YOUR CYCLE SERIES: 11 things you can use your cycle forToday we are going to explore all the ways you can use your cycle and why you would want to anyway! Things like... Pregnancy and planning pregnancy Date night planning, book club scheduling, poker night or fishing weekend Negotiations... Work scheduling Exercise Dog walks Housework Recovery activities Carb cycling and fasting schedules Meal planning Restaurant packing Supplement rotation Skin care regimen Actually – just about anything! And you’ll find that once you start using your cycle your life will flow, and it will be easy... and you’ll get so much more done when you put the pedal to the metal...2021-04-1417 min

Meno MinisWhat I wish I’d known before MenopauseI work with tons of Late Peri menopausal and postmenopausal gals and the number one thing I hear most often Is… “I wish I’d known that sooner” Almost every single woman I’ve worked with has said some version of this. Sometimes in the first month. Sometimes the second. But always by the fourth. “Why don’t they teach us this?” “I never knew…” So today let’s jump into some of the biggest things women wish they known before menopause. How their body works or how their hormones work. Listening and tuning in to how their body feels will give them the answe...2021-04-1208 min

Meno MinisMenopause & Sleepso how do I get sleep? A few weeks ago I went to weeks without any good sleep at all and now my bathroom counter has ZQuil NyQuil Tylenol p.m. 10 mg melatonin 5HTP magnesium Ambien and Benadryl I figure it’s not habit forming if I switch it up every night. Uff Ummmmmm OK we need to talk. Contrary to a popular coffeehouse that boasts “you can sleep when you’re dead “ I’d counter, you’ll be dead if you don’t sleep. Today we talk the side effects of poor sleep, the benefits of 8 hours of good sleep and how...2021-04-0511 min

Meno MinisUSE YOUR CYCLE SERIES: NUTRITIONDid you know the average American woman only eats 13 to 17 g of fiber a day?! OK maybe it’s more alarming when we know that at a minimum we need 25 g! But before I bore you with the details of how to get more fiber, the whys! Chin hairs whiskers Acne Bloating Constipation diarrhea Hot flashes and night sweats Liver health Cravings Weight gain or loss Sleep Just a few minutes until you’re grabbing an apple, buckle up! The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com And remember In the...2021-04-0116 min

Meno MinisWhat if Peri/Menopause isnt about weight loss?!How much time do you spend thinking about what your body looks like? What if the reason for this hormonal shake up isn’t actually about weight loss but but about your growing contributions to the world? I mean, great kids aside, I’m sure we are here in this world for so very much more! Shoot me an email with tour greatest AHa! From today’s episode! Want ALL the info? The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com And remember In the group experience you get … The Hormone educatio...2021-03-2908 min

Meno MinisUSE YOUR CYCLE SERIES: Exercise DefinedIn this episode we go in detail the 3 types of movement, and when to best use each style. Not going to lie, the hardest part of this is wrapping your head around it. Give it a listen and share your workout with me this week! Want ALL the info? The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-03-2516 min

Meno MinisUsing Your Cycle for more EnergyThat whole 28 day cycle sounds cool, but really? I’ve gone decades not knowing it, why start now? To feel like your whole month was easy! It’s like when you are doing something you love and look up after what seemed like an hour to discover the whole afternoon has flown by! Today we discuss the ins, outs, whys and why nots. If you think this sounds amazing but want all the know how and guidance... The Use Your Cycle 13 week group program is starting April 12 Get all the info at www.NowGetGoing.com/uycgroup Follow me on Instagram @horm...2021-03-2210 min

Meno MinisUSE YOUR CYCLE SERIES: the infradian cycle vs circadianUSE YOUR CYCLE SERIES: Not quite men v women Every week you are hormonally and biologically a different woman, even POST menopause! In this episode we talk about the daily and monthly rhythms and how to use them both to live our most vibrant, healthy life! Once you know these keys I invite you to re-listen to the previous USE YOUR CYCLE SERIES PODCASTS about Frisky Fiona, She Ra Sherry, Laid Back Leona, and Yoga Yvonne. Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start??? Follow me on Instagram @hormonebootcamp Join The...2021-03-1810 min

Meno MinisMenopause, calories, macros, hormones ....AND weight lossWeight loss is about more than calories, macros or hormones... It’s about all that, ESPECIALLY in peri/menopause! Listen to today’s episode for how each of these tracking protocols affect weight loss and how to layer them for the ultimate fat burning solutions! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-03-1712 min

Meno MinisUSE YOUR CYCLE SERIES: Post MenopauseUSE YOUR CYCLE SERIES: POST Menopause gals! Every week you are hormonally and biologically a different woman, even POST menopause! The issue is that the mountains & valleys of our hormone cycle have become low, gentle waves. In order to amplify the effects of our hormones and reclaim our brains, bodies, sleep, frisky and so much more we can implement the USE YOUR CYCLE METHOD, just like the gals still having periods! In this episode we talk about how to know where you are in your cycle & how to start as well as the similarities and differences pre & post meno. Once...2021-03-1111 min

Meno MinisThe 2 Hacks for quicker resultsWhat 2 Things are so powerful you’ll never look at weight loss the same? Today we talk about a topic *so sexy* your mind will be blown ONLY 1 new habit at a time (like protein OR veggies OR RUNNING... Only ADDING habits, like ADDING protein, ADDING veggies or ADDING exercise Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-03-0808 min

Meno MinisUSE YOUR CYCLE SERIES: Yoga YvonneUSE YOUR CYCLE SERIES: Yoga Yvonne Every week you are hormonally and biologically a different woman. This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best. We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors” Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start??? The Pick Your Own Challenge just started ....you’ve still got time to join! T...2021-03-0307 min

Meno MinisWeight loss over 40How hormones affect weight loss And How our weight loss history affects hormones A look into using OUR 28 DAY cycle to lose weight instead of that 24 HOUR male cycle Want in on the Pick Your Own Challenge? Email me ASAP Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-03-0116 min

Meno MinisUSE YOUR CYCLE SERIES: Laid Back LeonaUSE YOUR CYCLE SERIES: Laid Back Leona Every week you are hormonally and biologically a different woman. This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best. We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors” Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start??? The Pick Your Own Challenge is starting March 3, 2021. The interactive questionnaire will guide...2021-02-2507 min

Meno MinisProtein, Veggies and Your HormonesLet’s talk about the impact of food on your hormones. Just like we know alcohol affects us...so do our daily choices around veggies and protein. In this episode I talk numbers, I talk ideas on your menu and what this looks like overall.... And why? Because protein improves Weight loss (metabolism) Energy Libido (& fertility) Immunity Sleep Concentration While decreasing Cravings The effects of insulin & cortisol Veggies not only help you feel full longer, they help get rid of the excess estrogen that is wreaking hormonal havoc on your body! Follow me on Instagram @hormonebootcamp Join The Menopause Project on...2021-02-2313 min

Calm the Chaos55. Denise Wellik-Peterson, The Menopause ProjectCalm the Chaos/ Denise Wellik-Peterson Denise Is the Creator or The Use Your Cycle Method and Founder of The Menopause Project She has been a Personal Trainer for 18+ years and Hormone Specialist for the last 6 Specializing in Peri and Menopause Denise started working with women over 40 #BecauseMenopauseDoesntHaveToSuck and not enough of us are talking about it. It's her belief that with a few simple lifestyle tweaks we can continue to be vibrant, vital members of society. What You’ll Learn Why some women are reluctant to start...2021-02-2239 min

Meno MinisUSE YOUR CYCLE SERIES: She Ra SherryUSE YOUR CYCLE SERIES: She Ra Sherry Every week you are hormonally and biologically a different woman. This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best. We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors” Looking for the Date Planner? www.nowgetgoing.com/date Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list...2021-02-1808 min

Meno MinisYou’re already using your cycle!When women start asking about The Use Your Cycle Method they often get overwhelmed or find it very unfamiliar. Finally I remembered that we ALL have used our hormone cycle! In today’s episode we dig into how effortless weight loss is as easy as getting pregnant! Or how to finally lose weight as quickly as our male counterparts. Make sure to shoot me a message on IG or to my email with your light bulb moment! And....thanks for Following me on Instagram @hormonebootcamp Joining The Menopause Project on Facebook Catching my videos on YouTube “Menopause, Meals & Movement” Getting on the...2021-02-1608 min

Meno MinisUSE YOUR CYCLE SERIES: Frisky FionaUSE YOUR CYCLE SERIES: Frisky Fiona Every week you are hormonally and biologically a different woman. The next 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best. We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors” Looking for the Date Planner? www.nowgetgoing.com/date Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list...2021-02-1108 min

Meno MinisBirthday Edition! 49 things I wish I’d known49 things I wish I’d known about my hormones, menopause and relationships long before I turned 49! A bit of class, a lot of sass and a few truth bombs just for you... And for my Mom...#49! Looking for the Date Planner? www.nowgetgoing.com/date Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-02-0907 min

Meno MinisUSE YOUR CYCLE SERIES: Brain PowerUSE YOUR CYCLE SERIES: Brain Power Did you know that as your hormones fluctuate so does your communication style? And your reasoning and analytical processes? Today we talk about planning your projects to lean into your cyclical wheelhouses; when to set goals, when to ask for a raise and when to put your head down and get it done. Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-02-0407 min

Meno MinisMenopause & Stress Reduction by Reducing your Toxic LoadStress reduction is a huge part of balancing hormones AAAAAND stress reduction is about so much more than just meditation and laughter. Today we’re looking at ways to reduce your toxic load ...remove it once and like compound interest your stress load drops without further action! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-02-0210 min

Meno MinisUSE YOUR CYCLE SERIES: NutritionUSE YOUR CYCLE SERIES: Nutrition Just like exercise, sex and so much more, your body runs better when the “in charge” hormone is fully supported...and these hormonal fluctuations mean that our nutrition needs to fluctuate too! Today we talk about 3 food basics to start with and then we break it down even further with Fiona, Sherry, Leona and Yvonne! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-2815 min

Meno MinisMenopause & ModerationMenopause & Moderation It’s January, which diet did you pick? Or have you reached the time of life where “everything in moderation” has become your motto? Today I’m here to challenge and celebrate both ways of thinking! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-2609 min

Meno MinisUSE YOUR CYCLE SERIES: Date Nights That Don’t DisappointUSE YOUR CYCLE SERIES: Date Nights That Don’t Disappoint Ever planned the perfect romantic get away; nice dinner out, hotel room, sexy lingerie...and then when the day arrives you’re not in the mood and really just want to curl up by the fire and read a good book?! Could just be your hormones! Not even the out of whack kind... Turns out there’s a time for a quickie in the kitchen and a time for a slow night of teasing...and a night to cuddle. Check this out before you make your next reservations! Just want that D...2021-01-2112 min

Meno Minis5 Tips to Rev Your LibidoRomance is important for any relationship but as we age and get comfortable in our relationship it often gets set aside for “more important” events. Today we talk about prioritizing our relationships and sex with 5 tips to get (and keep) you in the mood! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-1910 min

Meno MinisUSE YOUR CYCLE SERIES: ExerciseIn the USE YOUR CYCLE episodes we’ll be exploring the different phases of the month; our strengths and preferences as affected by our hormones. In this episode I break down exercise by the week ...Frisky Fiona ...SheRa Sherry ...Laid Back Leona ...Yoga Yvonne And the analogy between men and women’s hormonal cycles...lmk if it makes sense to you! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-1415 min

Meno MinisDetoxes, Resets & Foods that support your body & hormonesLots of fads and get skinny quick products and diets thus time of year...let’s discuss! Denise@nowgetgoing.com Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-1111 min

Meno MinisUSE YOUR CYCLE: Meeting the 4 women you are every monthIn the USE YOUR CYCLE episodes we’ll be exploring the different phases of the month; our strengths and preferences as affected by our hormones. In the episode I break down each week by ...brain tendencies ...gym preferences ...the perfect date and ...sexy time! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-0710 min

Meno Minis3 Pillars for Lifestyle Balanced HormonesWhat are the 3 pillars of balancing your hormones with lifestyle? (Hint: basics!!) And the tips for each pillar...even more basic, things you can start to incorporate today...no shopping required! Once you listen I’d love to know what your thoughts are on pillar 3 being moved to pillar 1! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2021-01-0513 min

Meno Minis5 Clues it’s (Peri) Menopause...& 35 bonus hintsOften the clues that you are experiencing peri menopause get lost in your very busy life. The slow, gradual onslaught of whacky hormones hides in your busyness or in the unexpected symptoms that comedians don’t talk about, and honestly sometimes we just don’t think we’re old enough yet. Listen to this episode for the 5 big clues that it could be peri....and for good measure, the 35 bonus hints! I’ll be taking off a couple holiday weeks but when we’re back we will dive into the 4 different women who show up in your body each month and how ea...2020-12-1408 min

Meno Minis3 Habits to Change Your Peri & Menopause Experience3 easy habits to help you lose weight, sleep all night and improve your daily energy Grab your pen and take a listen PS #3....I bet you’ve never heard it before! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-12-0710 min

Meno MinisImprove your Peri Metabolism with these 6 Dial MoversToday we define Peri Metabolism...hint, it’s not the same as when you were 20! Then discuss 6 tips, tricks....DIAL MOVERS to keep you feeling energetic, rested and like yourself while not gaining that Meno middle! And...you don’t have to do all 6 to get the benefits! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-12-0113 min

Meno Minis8 Steps to Creating Habits that StickToday we talk about not only the 8 steps to creating a habit but also what current habits may need to change? Also...the power of one small habit! Got a habit you want to work through? Drop me a line, let’s chat! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-11-2416 min

Meno MinisSupplements; which ones, when and whyToday we talk supplements Which ones are best and for what and if there’s a best time to take them While not complete, I do talk about 13 different supplements and why you may want to use them Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement” Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast! #becausemenopausedoesnthavetosuck 2020-11-1813 min

Meno MinisDid you learn this too?*disclaimer* today were talking blood, beliefs and bodies What was your experience growing up and -learning about your period? -learning about sex? -societal beliefs? Today I’m going to tell you how my morning started (fascinating) And take you down my memory lane Fill you in on an amazing class/program that changed so much for me! Tell me your experience.... Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-11-1509 min

Meno MinisKnow your cycleToday it’s all about the education. We’re going to learn about the phases of your hormone cycle and how to start leaning into your hormones instead of riding roughshod and masking symptoms with Advil. These principles apply from your first period until well after menopause. When to work hard and when to hardly work, when to set goals and when to negotiate, when to carb up and when to lean into a little extra fat... #knowyourcycle #supportyourcycle AND #useyourcycle for a life in the flow! As always, I welcome your thoughts and questions! Follow me on Instagram @hormonebootcamp Join...2020-11-0815 min

Meno Minis5 tips for Weight loss and Peri/MenopauseIn today’s episode we’ll go over the 5 biggest nutrition tips to spur on weight loss whether *you’re in your late 30s (not even experiencing hormonal disruption) *starting peri menopause (that weird time when you go from 2 periods a month to a period every few months) *you’re full on menopause or post menopause! Tips: 1...breakfast 2...food/coffee 3...veggies 4...protein 5...stress reduction I’d love to hear your biggest take away and what you are starting tomorrow! Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement Get on my email lis...2020-11-0812 min

Meno MinisMenopause & SleepThe benefits of a perfect night & dangers of not enough sleep. Finding your custom bedtime and creating the perfect bedtime routine. Follow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-11-0627 min

Meno MinisNot tonight....I have a headacheBenefits to the Big O! Not just myths! Scientifically proven benefits that just May leave you with an unbelievable experience of Menopause! #becausemenopausedoesnthavetosuckFollow me on Instagram @hormonebootcamp Join The Menopause Project on Facebook Catch my videos on YouTube “Menopause, Meals & Movement Get on my email list at www.nowgetgoing.com And SUBSCRIBE to this podcast!2020-10-2910 min

Meno MinisNutrition tips to feel better this week*How do you know if you’re in menopause? *define menopause. *the importance of protein. *and veggies. *a day of meals. *My personal food musts. *eat the cake! *Follow me on Instagram @hormonebootcamp. *Join The Menopause Project Facebook community. *Check our YouTube Menopause, Meals & Movement. **SUBSCRIBE TO THE PODCAST!**2020-10-1324 min

Meno MinisHey! My name is Denise ...Just a bit about me and my background and what I’m looking forward to discussing! #Becausemenopausedoesnthavetosuck 2020-10-1209 min

Meno MinisMeno Minis (Trailer)2020-10-1200 min

Actually, You Are a Real RunnerEp 53: Hormone Boot Camp with DeniseOn today's episode, I chat with Denise Wellik-Peterson who has been through it all: -training for a fitness competition, losing a significant amount of weight in a 10 week period, and the compensatory binge and weight gain that followed -how she found balance with food and exercise -why she recommends 30 minute workouts instead of 60 minute workouts -perimenopause- what symptoms to notice and what to do for your body as you get older Connect with Denise: IG: https://www.instag...2019-01-0741 min