Menopause: Nutrition & Strength Training Presentation

February 3, 2026 @ 7 PM
Location: 3012 Arlington Avenue
Presenter: Kelsey Gudmundson B.Sc. Human Kinetics (Clinical Exercise Physiology)
Special Guest: Courtney Santoro, Registered Dietitian from Vitality Nutrition

Seating is limited so reserve your spot today! Please ensure confirmation of attendance as we have long waiting lists for these seminars and non attendance prevents us from contacting those on the waiting list.

Understanding Your Body. Building Your Strength. Supporting Your Health.
Menopause marks the end of your menstrual cycle, but it also marks the beginning of a new phase of life—one that can bring changes like hot flashes, shifts in mood, weight gain, changes in sleep, and a gradual loss of muscle mass. While menopause is a natural biological process that can’t be stopped, you can take steps to feel stronger, healthier, and more in control during this transition in life.

Most women enter perimenopause sometime in their 40s or 50s, and symptoms can continue for many years. Menopause may also occur earlier due to surgery (such as a hysterectomy or removal of the ovaries). During this time, levels of estrogen and progesterone rise and fall unpredictably, which can influence energy, sleep, body composition, mood, and metabolism.

Why Strength Training Matters–Now More Than Ever
Your daily habits have a significant impact on how you experience menopause. A sedentary lifestyle, poor sleep, smoking, or a highly processed diet can intensify symptoms and contribute to weight gain, muscle loss, and low energy. Many women begin feeling less motivated and more fatigued, which creates a snowball-like cycle that makes symptoms feel even worse.

This is where strength training becomes incredibly important. As estrogen naturally declines, women lose muscle mass and bone density more quickly. Strength training—done progressively and safely—helps to:

• Maintain and rebuild muscle
• Support healthy bones and reduce osteoporosis risk
• Boost metabolism, helping manage weight gain
• Improve mood, energy, and confidence
• Enhance sleep and reduce stress
• Promote long-term health and independence

Paired with thoughtful nutrition, strength training is one of the most effective, evidence-based tools for managing menopause symptoms and improving overall well-being.

Our Menopause & Strength Training Camp
Mackie Physiotherapy has created a program designed specifically for the needs of women in this stage of life. Our Menopause and Strength Training Camp provides a supportive, educational, and empowering environment to help you:

• Learn how to train safely and effectively
• Build strength, mobility, and confidence
• Connect with others going through the same transition

Join Us!
We invite you to attend our free, one-hour in-person presentation where we’ll explore what menopause really means for your body and how exercise—especially strength training—can help you thrive through this transition and beyond.

We hope to hear from you and any friends that would enjoy an evening of entertainment and education. Share this page with anyone you feel would enjoy this presentation so they can register and learn as well.