Ask Elle

Can I still drink coffee in perimenopause, and what can I put in it?

Yes, keep your coffee. You can have it all the way through the program, including the first 14 days. What changes is what goes in it and what goes with it. A splash of almond milk works from day on...

How do I know if I'm lifting heavy enough, and when should I go heavier?

Here's the simple test: at the end of a set, could you have done two or three more good reps? If yes, go a little heavier next time. If your form falls apart, go lighter. Your reps may drop when th...

How do I eat out at restaurants and still lose fat?

Build your plate in order: protein first, then vegetables, then carbs. Ask how things are cooked, get sauces and dressings on the side, and decide ahead of time what you'll enjoy. Then actually enj...

Why am I heavier, hungrier and weaker the week before my period?

A lot of the women we coach notice it too. In the days before their period, the scale creeps up, hunger gets louder and workouts feel harder. In our experience, it passes. So we plan for it: feed t...

I'm sick of chicken. How do I hit my protein without eating the same thing every day?

Change the flavour, the format and the protein, and keep the meals that already work. The same chicken can be tacos one night and shawarma the next. Rotate in shrimp, ground turkey, beef, eggs and ...

Can my husband or a friend do the program with me?

A friend, yes. Our coaching is built for women 35+, so two friends can each apply, and if you're both a fit, you can ask for the same coach. We don't coach husbands. But a lot of husbands end up do...

I'm so sore after strength training. Is that normal, and should I still work out?

Yes, in most cases. Feeling sore a day or two after strength training is very common, especially in the first week or two of a new program or phase. In our experience, it levels out. You can usuall...

Is intermittent fasting good for women in perimenopause? I'm never hungry in the morning.

In our experience, it's usually not the best fit for active women over 40, especially if you strength train. We coach regular meals instead, starting with breakfast that has protein in it. Not hung...

Should I eat before a morning workout, or is it better to train on an empty stomach?

In our experience, yes, eat something first. We don't coach women over 40 to train on an empty stomach. If you work out early, a small bit of protein shortly before you start is plenty. If you trai...

What if I get sick or miss a week of workouts? Do I have to start over?

No, you don't start over. You pick up where you left off. If you're sick, rest, and tell your coach. She can pause or extend your plan, so the missed days get added on at the end. Don't try to cram...

I'm on track all week, then the weekend (or the cottage) undoes it. How do I stop starting over every Monday?

Stop treating Monday as a fresh start. In our experience, a strict week sets up a big weekend, and the guilt sets up another strict Monday. Eat enough during the week, anchor breakfast and lunch on...

How fast will I see results, and what's realistic in 8 weeks?

It depends on you, so I won't promise you a date. In our experience, a lot of women notice their energy and bloat change first, often in the first couple of weeks. Their clothes tend to follow. For...