MyMT™ Rebuild My Fitness

Wendy Sweet Presents

MyMT™ Rebuild My Fitness

A Groundbreaking Menopause Specific Exercise Program

Forget Everything You’ve Ever Been Told About Exercise

  • You need less exercise than you think, especially if you’re not sleeping
  • You don’t have to go to the gym to get fit
  • The wrong exercise in menopause can actually cause us to gain weight
  • Many of today’s modern fitness messages are not right for us
  • The ‘go hard or go home’ mentality is damaging to women in menopause

When I reached my early 50’s, despite exercising daily my cardiovascular fitness and muscular strength was plummeting. I was at a loss as to why. I had worked in the fitness industry for decades. I had taught sport and exercise science to students and personal trainers for decades.  If anyone knew how to exercise it was me and yet no amount was working for me while I was in menopause.

No amount was helping me and I am an exercise specialist!

It would appear as though the messages and advice from the personal training industry that I had been at the forefront of for decades, were no longer right for me. High intensity gym activity and the ‘go hard or go home approach’ just left me with joint and muscle pain. It didn’t matter how much I ‘stepped it up’ and ‘pushed through’ my pain and exhaustion, nothing worked.

It just so happened that at this exact same time, I was completing my PhD into women’s healthy ageing. Many of the women I interviewed for my research would tell me the same thing: “I’m doing all this exercise, but I’m not losing any weight, my cholesterol keeps climbing and my muscles are sore.”

And now I know why. Like them, I was doing the wrong type of exercise at a time when I wasn’t sleeping well. I was exhausted and my metabolism wasn’t keeping up with my menopause hormonal changes. Not sleeping meant I wasn’t burning fat overnight. While too much of the wrong exercise, coupled with lowering oestrogen, meant my joints and muscles weren’t recovering either.  

MyMT™ Rebuild My Fitness is a research-based exercise programme designed to support women during perimenopause and into post menopause. It offers you the chance to rebuild your fitness, strength, balance and bone-health; and helps you get the most out of the time and effort you put into exercise. It’s based on ground-breaking research, and has helped untold women worldwide to get fit, strong, toned, slimmed and feel motivated again.

The wrong exercise in menopause can cause us to gain weight

To top it off, I was actually gaining weight as opposed to losing it. I later discovered that the wrong exercise in menopause can lead to post-exercise food cravings, especially, sugary, high-calorie foods! Fueling these cravings and exhausting yourself can lead to worsening hot flushes, low energy, and as many women find, excess mood swings and weight gain.

You can end up in a cycle of fatigue, endless cravings, hot flushes and weight gain … so you do more high intensity exercise to burn off the calories, and the cycle starts all over again. Sound familiar?

Menopause is the time of our lives when we need to improve our exercise commitment for our health, but this is easier said than done when we feel exhausted from not sleeping or if our joints and muscles are sore.

When this happened to me I was so confused about my exercise choices. This is why after completing my PhD on Women’s Healthy Ageing, I went on to develop Rebuild My Fitness – a menopause specific exercise programme. This online 12 week programme teaches you how to support and nurture your body the right way.

Read on to find out how this programme works, and why this approach to exercise is so groundbreaking.

Wendy Sweet – Founder MyMT™ Rebuild My Fitness
B.PhysEd./ PhD/ NZ REPs Registered Exercise Specialist]

MyMT™ Rebuild My Fitness Is Designed Specifically For MidLife Women

MyMT™ Rebuild My Fitness is an online programme which shows you how to get the right exercise back into your lives. It comes with:

  • Seven modules designed to educate you about the changes to your body, so you understand how to adapt to your new hormonal environment.
  • Basic and intermediate level body type specific exercise programs that take no longer than 30 minutes to complete, that you can continue using for as long as you like.
  • Exercise programs that are easy, safe, enjoyable and can be completed anywhere.
  • Bonus webinars and PDF downloads for great strategies in exercise and nutritional choices.

Ideally it should be completed after Circuit-Breaker (which helps you manage the symptoms of menopause) or Transform Me (for women wanting to lose weight).

YES! I want a 12 week MyMT™ Rebuild My Fitness Programme

Did you know that the wrong exercise in menopause can be detrimental to your wellbeing?

The wrong exercise can lead to:

  • Worsening hot flushes
  • Poor sleep
  • Poor joint and immune health
  • Increased belly-fat

I found this out the hard way.

At a time when it’s easier to stop being active than to continue, be sure the exercise you are doing is helping rather than hindering you. Staying active is vital to our wellbeing. Our heart, muscle, bone and joints needs the benefit of the right exercise if they are to support us. While emotionally and cognitively, exercise plays a vital role in us thinking and feeling our best.

But how do you know what exercise is right for you?

As I did my doctoral studies on women’s health and exercise, I began to realise that much of what is taught to exercise professionals targets younger populations, athletes and males. Very little is taught about exercise aimed at women’s hormonal health, especially in menopause. So I set out to change this by developing MyMT™ Rebuild My Fitness.

Did you know that exercise should ideally be tailored to your body shape?

For exercise to fully enhance wellbeing, it needs to be tailored to your stage of life and your body type; which is exactly how MyMT™ Rebuild My Fitness works. It includes four different types of workouts that I’ve specifically designed according to body type.

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As we age, our body type impacts our propensity for specific conditions – for example:
  • If you are a bigger frame as I am (Adrenal or Pituitary Body-types), then your health risk as you age is typically Metabolic Syndrome, Heart Disease and Type 2 Diabetes. As you lose muscle during menopause, your risk is weight gain. So, my programme helps you to burn the fat and halt the increasing risk of postmenopausal heart disease.
  • If you are thinner or leaner (Thyroid or Gynaeoid Body Types) then your health risk may be Osteoporosis and immune health concerns linked to increasing frailty as you age. So, you may benefit from increasing your strength, bone health, cardiac health and improving your resilience.

More than just an exercise program, MyMT™ Transform Me Rebuild My Fitness is a complete resource, which also serves to educate you about the changes to your body during menopause with seven interesting modules that you can access in your very own private learning hub.

Personal stories from women who have completed MyMT

“I’ve gone from a Size 14 to Size 10” – Kaye

Look what Kaye’s up to now! 2 years on from MyMT she never imagined she would be 15kg down, sleeping well & doing her first marathon!

“I had no idea I was in peri-menopause” – Sue

She is here with me after our presentation in Whangarei last week. It was such a fantastic week and at her invitation I was cruising around her beautiful Northland…

“I was struggling being a volunteer Fire-Fighter” – Elizabeth

When we are feeling stressed, our menopause symptoms become worse. Elizabeth discovered this too…

Seven transformational modules

Did you know that your blood vessels, muscles, bones and nervous system experience changes in their structure as you go into a new hormonal environment during your menopause transition? No, nor did I. And for women who love exercising (or who used to love exercising), these structural changes mean that you need to change your exercise frequency, intensity, time and type (F.I.T.T.) to accommodate your changing hormonal environment.

In this module, you’ll learn more about how these hormonal changes are affecting your body, and ability to lose weight.

It doesn’t matter whether you are just starting out or you are getting back to the activity levels you used to enjoy, this module gets you back in touch with moving again.

The exercises you receive here are safe and specific to women transitioning through menopause. You can do your exercise anywhere – like at home, in the park, or at the gym. You choose what’s best for you as you rediscover the joy of becoming the active woman you want to be!

Also included is a bonus webinar which I’ve called ‘Restore your Core & Pelvic Floor’. It goes without saying that we all need to do this in mid-life!

Strength training offers so many benefits to women as they age. As we lose oestrogen and progesterone, so too do we lose precious muscle tone and strength. This is why we need to move beyond the buff biceps or six-pack abs training and get into the best type of strength training that will benefit muscles and bones as you age.

Strong muscles that are functionally fit will allow you to enjoy your favorite activities such as hiking, skiing, or gardening for longer. They’ll make keeping up with your grandkids easier and may even help your golf or tennis game. Certain health conditions benefit from strength training too. Studies show that strength training can help prevent or control conditions as varied as arthritis and Type 2 Diabetes.

Enjoy safe, strengthening exercises specifically designed for you.

As you gradually and systematically follow the earlier modules, then some of you might want to improve your fitness levels further. You do this by adding in different types of exercise sessions that focus on High Intensity Interval Training [HITT].

This training is all the rage in the fitness industry and is on the top-10 list for global fitness trends in 2019. However, in menopause we must proceed with caution so this module introduces safe and effective ways to improve your fitness with a bit of good old-fashioned vigorous activity. I can’t wait to share this with you.

Food is your Fuel when you exercise more regularly or you are training for a specific event. In this module you will learn new strategies to fuel your body for exercise.

This module is packed with the latest nutrition tips you need during your menopause transition. Discover how to eat to the levels of your exercise and retain and restore your energy every day.

It is well recognised in ageing research that the fitness needs of women as they go into their post-menopause years are quite unique. This is because in post-menopause, women are at increased risk for heart disease, joint problems and weight gain.

When you align the physical changes that occur as women get older against the fact that they are working longer and living longer, then ageing well is a priority. There are 7 Pillars of Healthy Ageing for women based on longevity research. In this fabulous module, you will discover what they are … and it’s not only about staying active!

Have you ever wondered why there is so much emphasis on mindfulness training these days? It’s because with the busy and often stressful lives we lead there comes a time when the challenges of daily life distract us so much that we don’t have time to connect with what is meaningful to us.

Feeling overwhelmed and time-poor in menopause not only increases your hot flushes, but increases feelings of anxiety and deprives you of precious sleep. You must learn to turn this around. That’s why I’ve included this module. It teaches you practical, easy-to-use strategies to keep the ‘inner you’ calm, focused and centred. In this module you will learn proven strategies for taking a more mindful and meaningful approach to your daily life. When I learned all of this, it not only changed the way I connected with others, but myself too. I can’t wait to share this module with you.

Is this programme right for you?

  • Is the exercise you used to enjoy not working for you anymore?
  • Are you busy and simply don’t have enough time to exercise?
  • Are you too tired and sore to exercise like you used too?
  • Does exercise leave you craving sugary, high calorie foods?
  • Do you want a programme that doesn’t focus on endless exercise and dietary regimes that you know you can’t stick to because you have a lot going on in your life?
  • Do you want a programme that is on demand that you can do in your time, at your own pace, without feeling that you have to reach your goal-weight in a certain time frame?
  • Do you want exercise that is easy and enjoyable, designed to support your changing body?

If you answered yes to these questions, then this programme is right for you. MyMT™ Rebuild My Fitness can help you take control of your fitness, health and wellbeing. Feel fitter, stronger and more balanced with a fantastic programme designed to support you during your menopause transition.

YES! I want a 12 week MyMT™ Rebuild My Fitness Programme

How our body changes during menopause

Have you stopped to consider the numerous changes that occur in our muscles and other organs when we lose oestrogen and progesterone? The impact on our fitness and our health can be profound – especially when we don’t adapt our exercise choices to better meet our changing hormonal environment.

For example:

  • Did you know that in a low oestrogen and progesterone hormonal environment your muscles change in density?
  • Did you know that your heart muscle reduces in size and capacity so your tolerance for high intensity exercise changes?
  • Did you know that for those of you doing lots of exercise, your liver reduces the enzymes that help to reproduce glycogen and take it to your muscles, so your legs ache after exercise due to the higher lactate levels?
  • Did you know that women in their 50’s are the highest cohort to be ‘in and out’ of exercise in Australia*? Is it any wonder?

Before I went into menopause, I didn’t know any of this either. That’s why I’m so excited to bring you a fabulous exercise programme that is specific to the unique stage of life you are in.

It’s vital we accommodate these physiological changes as we age. If you want an exercise programme designed to support your body’s changes during menopause, MyMT™ Rebuild My Fitness is the perfect solution.

Enjoy exercise that:

  • Is easy, safe and enjoyable
  • Reduces your risk of heart disease and stroke in post-menopause
  • Reduce your risk of type 2 diabetes
  • Lowers your blood pressure and reduces cholesterol
  • Strengthens your bone and joint health
  • Improves your energy
  • Helps you regain your strength and balance
  • Helps you feel calmer and more in control of your emotions
  • Improves your resilience to stress and falls.

Each workout takes no longer than 30 minutes, perfect for those juggling busy lifestyles and commitments.

Is joint and muscle pain preventing you from exercising? You’re not alone.

Women in their midlife years are the most likely to be “in and out of exercise,” according to the Australian Longitudinal Study on Women’s Health (Lucke et al., 2010). In other words, they want to exercise, but something is keeping them from sticking with it over the long term.

The women who participated in my research study told a similar story. They were motivated to exercise, but workouts were too hard, and their muscles and joints were sore for days. They also expressed dissatisfaction with exercise professionals who believed that healthy aging was dependent upon high-intensity workouts. The following response from Jay, a 54-year-old woman living in New Zealand, was typical:

“You know, I’ve gone through three personal trainers now. Every one of them put me through workouts that exhausted me. They don’t seem to realize that I’m not 20 anymore. I don’t want to go back to the gym. My joints just hurt so much when I do those workouts now.”

Exercise should be enjoyable, not exhausting

Exercise to exhilarate rather than exhaust is what my programme is about, and it is wonderful for helping manage stress. When you exercise, your body releases feel-good hormones, such as endorphins, which can put you in a good mood for the rest of the day. That’s why I want to help women enjoy the right type of exercise again.

High impact exercise can be dangerous

You don’t have to always go into oxygen debt and flog yourself in order to obtain great heart health and fat-burning benefits. So many women during menopause are convinced that they need to do exhausting Boot Camps and other types of high intensity work-outs.

But as we lose oestrogen during menopause, these types of activity can cause greater levels of lactic acid in muscles and because our liver decreases in volume as we get older and we lose muscle density (called sarcopenia), then women often end up with sore joints and aching muscles. Especially at night.

Don’t let the wrong exercise harm you

Admittedly, touting the benefits of exhausting, high-intensity workouts used to be my mantra, too. In fact, I was one of the first women to bring this “go hard or go home” workout approach to the New Zealand fitness industry in the late 1980s and early 1990s. What we didn’t anticipate; however, was how our bodies began to change during perimenopause and menopause transitions. As I discovered myself, when intense workouts and busy lifestyles intersect with the changing hormonal environment in menopause, cortisol levels increase significantly. Not only does this cause increased inflammation and joint, muscle and myocardial (cardiac) mitochondrial issues, it leads to increased hot flashes, anxiety and depression. Given these issues, it’s no surprise that midlife women are reported as the highest demographic to be ‘in and out’ of exercise.

MyMT™ Transform Me Rebuilt My Fitness is a research-based exercise programme designed specifically to support women during perimenopause and post-menopause. It offers you the chance to rebuild your fitness, strength, balance and bone-health; and helps you get the most out of the time and effort you put into exercise. It’s based on ground-breaking research, and has helped untold women worldwide.

Are you ready for MyMT™ Transform Me?

MyMT™ Transform Me Programme is available now for $249 NZ, and you can even pay in three easy payments. This works out to just $20.75 a week, and you benefit from a researched based programme specifically designed for women in menopause.

I am passionate about guiding and supporting you. I love bringing all of my knowledge in physiology, exercise, nutrition and women’s health management into an online coaching environment for women.

Re-Build My Fitness is your fitness programme specific to you in menopause and post-menopause. Discover how to improve your health with exercise you enjoy. Get fitter, stronger, leaner, improve your balance, pelvic floor and more!

You’re also welcome to email me directly. I’d be happy to answer any questions you may have about this program. I look forward to you joining me on this life changing exercise program. I am committed to guiding you, and helping you feel more energetic, vibrant, calm and in control.

YES! I want a 12 week MyMT™ Rebuild My Fitness Programme