Aretas Connects Vol. 6 | Understanding Perimenopause

Hey Aretas Performance Community,

This week, we're dedicating our focus to a topic that touches the lives of millions of women: perimenopause. Often misunderstood or overlooked, perimenopause is a significant phase of hormonal transition that can profoundly impact a woman's body, energy, and overall well-being.

At Aretas Performance, we believe that knowledge is power. Understanding these natural hormonal shifts, and how to improve the related symptoms, is the first step toward embracing this stage of life with confidence and continued vitality.

What is Perimenopause?

Perimenopause literally means "around menopause." It's the transitional period leading up to menopause—defined as 12 consecutive months without a menstrual period. This phase can begin in a woman's 30s or 40s and typically lasts for several years, though for some, it can be as short as a few months or as long as a decade.

During perimenopause, your body's production of hormones, particularly estrogen, begins to fluctuate wildly. This unpredictability, rather than a steady decline, is a hallmark of perimenopause and often responsible for many of the noticeable symptoms women experience.

The Hormonal Landscape of Perimenopause

To effectively navigate perimenopause, it's essential to understand the fundamental shifts occurring within your body, primarily involving your hormones. Let's break down some of the key hormonal changes and their common impacts:

Estrogen Fluctuations

This crucial hormone, vital for numerous bodily functions, begins to fluctuate erratically. You might experience periods of higher-than-usual estrogen followed by significant dips.

Impact: These erratic swings can lead to:

• Hot Flashes & Night Sweats: Sudden feelings of intense warmth, often accompanied by sweating and a flushed face. Night sweats are hot flashes occurring during sleep, which can significantly disrupt your daily life and sleep quality.

• Irregular Periods: Cycles may become irregular in length, frequency, or flow. They could be shorter or longer, heavier or lighter, and you might experience spotting between periods.

• Mood Swings & Cognitive Changes: The shifting hormonal landscape can impact your emotional and mental well-being. You might experience increased mood swings, irritability, anxiety, or even symptoms of depression. Cognitive changes like difficulty concentrating ("brain fog") and memory issues are also common.

• Sleep Disturbances: Beyond night sweats, many women experience insomnia, difficulty falling asleep, or trouble staying asleep. These disruptions can have a cascading effect on energy levels, mood, and cognitive function.

Progesterone Decline

Unlike the often-surging nature of estrogen during this time, progesterone levels tend to decline more steadily. Progesterone plays a key role in regulating your cycle and has calming effects on the body.

Impact: This gradual decrease can contribute to:

• Sleep Issues: Progesterone has calming effects, so its decline can worsen sleep disturbances.

• Increased Anxiety/Irritability: Can amplify mood symptoms.

Other Hormonal Considerations

While estrogen and progesterone are primary, other hormones like FSH (follicle-stimulating hormone) and LH (luteinizing hormone) often rise as your ovaries become less responsive to signals from your brain. Managing stress and supporting overall hormonal balance becomes even more important during this time.

Embracing This Phase: Knowledge, Movement, & Support

Understanding these hormonal changes is incredibly empowering. It helps you recognize that many symptoms are a natural part of a physiological process, not a sign that something is "wrong." By recognizing these potential changes, you can be more attuned to your body and proactively seek strategies to manage them effectively.

At Aretas Performance, we firmly believe that a comprehensive strategy that addresses the multifaceted changes occurring within your body can significantly mitigate symptoms and help you thrive through perimenopause and beyond. This includes:

• Strength Training: Crucial for maintaining muscle mass (which naturally declines with age), supporting bone density, and improving metabolic health.

• Smart Impact & Power Training (Sprint Interval Training - SIT): Highly effective for boosting metabolism and energy, improving insulin sensitivity, enhancing cardiovascular health, and even improving vasomotor symptoms like hot flashes and night sweats.

• Purposeful Mobility & Stability: To keep joints healthy and movements fluid, counteracting stiffness.

• Holistic Nutrition & Lifestyle: Emphasizing prioritizing protein, healthy fats, complex carbohydrates, and key micronutrients, along with stress management techniques and prioritizing quality sleep to support hormonal balance and overall well-being.

• Pelvic Floor Physical Therapy: Our specialized pelvic floor physical therapist can address issues like incontinence, pain, and sexual function that can arise or be exacerbated by hormonal shifts during this time.

Your Guide to Perimenopause

To provide you with foundational knowledge and actionable strategies, we've created Perimenopause Education – a complimentary educational booklet. This guide delves deeper into the hormonal shifts, common symptoms, and provides practical insights into how intelligent training and lifestyle choices can support you.

Elevate Your Journey With Perimenopause Power & Perimenopause Empowered!

Ready to move through perimenopause with strength, confidence, and a supportive community? Our Perimenopause Power small-group training classes, led by Laura, are specifically designed to help women thrive during this unique phase of life. These classes prioritize strategic strength training, mindful movement, and targeted exercises to combat symptoms and build resilience.

And now, we're thrilled to announce an even more comprehensive way to support your journey! With any Perimenopause Power membership, you'll also gain exclusive access to Perimenopause Empowered—our online platform featuring on-demand workouts and supportive community calls. This means you get the best of both worlds: in-person expertise and flexible at-home resources.

What you get with Perimenopause Power + Perimenopause Empowered:

• In-person Small-Group Training: Expert-led sessions tailored to your needs.

• On-Demand Workouts: Access a library of workouts you can do anytime, anywhere.

• Community Support and Additional Education: Connect with Laura and other women navigating similar journeys for shared insights and motivation.

Take control of your perimenopause journey and discover newfound strength! Your first Perimenopause Power class is free, along with a comprehensive assessment. Plus, we offer a "Love It or Your Money Back" Guarantee for the first week, ensuring it's the perfect fit for you.

Sign up for your Free Perimenopause Power Class + Assessment Here. 

Have questions or want to learn more about how Perimenopause Power can support you? Email Laura.

We believe in empowering women to feel strong, vital, and confident at every stage of life.

Other Aretas Updates

We’re just buzzing with energy around here!

• Don’t miss our Anniversary Party, tonight (June 13th) from 5:30 PM - 7:30 PM at our Wauwatosa location. Food and drink (including Romero’s Taco Bar) will be provided, and families are welcome! We hope to see you there!

• Want a fun workout on the beach? Join Mitch & Volley Life University for Rise & Grind workouts on Tuesday and Thursday mornings at 7:00 AM on Bradford Beach. Learn more and register for a workout here.

• Drake’s Speed Camps are starting soon! In this speed camp for high school athletes, we’ll be focusing on developing explosive power, agility, and speed. Camp times are Monday and Friday mornings at 7:00 AM and 8:30 AM, running from June 16th to September 5th. Email Drake for more information.

• Aretas Performance, in awesome conjunction with Catalyst Golf, is now officially heading up the golf fitness and performance programs at The Wisconsin Club Country Club (TWCCC)! Our focus at TWCCC will be on dynamic junior performance camps and clinics, engaging adult camps and clinics, precise golf movement screens, and specialized performance training. It's game on for elevating every golfer's game! Email Mitch for more information.

• In Case You Missed It: We launched Rooted Nutrition last week and we’re excited about the interest! To celebrate this launch, and just for you, we're offering two exclusive pathways to get started with Rooted Nutrition (visit the website here):

  • Option 1: Get a Kickstart – 20% Off Your First Month! Perfect for testing the waters or tackling an immediate goal. Sign up for our Monthly Nutrition Coaching plan or the 3-Month Nutrition Jumpstart and receive 20% off your first month's payment! Experience daily support through ProCoach, weekly check-ins, and a monthly deep-dive, all at a special introductory price.

    Use code: KICKSTART20 at checkout.

  • Option 2: Commit & Transform – Your First Month FREE! For those serious about lasting change and ultimate value. Enroll in our 6-Month Nutrition Add-on or the 12-Month Nutrition Add-on plan (both pay-in-full options) and receive your entire first month of nutrition coaching absolutely FREE! This is the ultimate integrated approach to fuel your body, optimize your training, and transform your health from the inside out.

    Use code: ARETASFREE at checkout.

Thank you for being a valued part of the Aretas Performance community.

In Excellence,

The Aretas Performance Team