Meno Mix Tape Vol. 7 Let Go of Fear
Meno Tip
Last week, I had the pleasure of checking in with my friend Michelle. She has supported my business since 2019, helping me find my voice—and the confidence to use it for good.
During our conversation, I opened up about my frustration with all the noise surrounding wellness, fitness, menopause, and midlife. I’m tired of companies preying on women and selling all sorts of gimmicks. The messages that get me hot and bothered? “It’s so easy!” or “Results happen fast!”
But here’s the truth: I’ve been afraid to put my own message out there because, in my head, I’m “just a personal trainer.”
Despite the reading, the research, the certifications, and my partnerships with physicians, I still question whether I should be speaking up. I don’t have a long list of letters after my name—just MS, CPT. Maybe that’s imposter syndrome. Maybe it’s something else. All I know is that it paralyzes me. I spend time writing social posts, newsletters, and ideas—and 80% of it never gets used. Because of fear. DAMN IT.
I don’t want to live in fear anymore.
My passion is women’s health and wellness. It’s been my passion long before SMF even existed. Looking back over my career, I’ve been talking about fitness, mindfulness, meditation, sleep, and nutrition since the late ’90s. These things have always mattered—and they matter even more as we age.
The truth? It takes time. It’s not easy. We have to put in the work. I can hear the sighs and see the eye rolls. I get it. I feel you.
We tell ourselves all kinds of excuses for not exercising or eating well. We scroll endlessly on social media looking for solutions, saving posts we never revisit. Sometimes, we’re just afraid to start something new or take the first step. (I talked about this in last week’s newsletter.)
What I’ve come to realize is this: We’re all TIRED. Tired from life’s demands. Tired from all the noise. Overwhelmed. Who do we trust? What do we really need to do?
Here’s what I know to be true:
We already know what we need to do. Deep down, we know. We may just need a gentle reminder, some cheerleading, or a little support—but the wisdom is already there. It’s up to us to take action.
We need to move. Strength training, cardio, flexibility, mobility, stability—it all matters.
We need to eat well. Not by depriving ourselves, but by nourishing ourselves. Add more of the good stuff. Drink the water. Eat the fruits and veggies. Get protein in at meals and snack times. We need carbs, fats, and protein. There’s no such thing as “good” or “bad” food—just food that helps you feel your best. That’s personal.
We need sleep. It’s when our bodies repair and restore. And yes, midlife and menopause can wreak havoc on our sleep. If you’re struggling, talk to your doctor about CBT-I (Cognitive Behavioral Therapy for Insomnia). It can be incredibly helpful.
Mindfulness and meditation can help us drown out the noise and tap into what we already know. Take a break from the scroll. Turn off the TV. Shut down the computer. Just be.
HRT (Hormone Replacement Therapy) is something to discuss with your doctor. Not everyone needs it, but it can be helpful and supportive in some cases. I don’t promote diets or unregulated supplements. If you have questions about iron, magnesium, or vitamin D—ask your doctor. And if your doctor isn’t listening to you? Let’s work together to find someone who will listen to you.
If you need help finding resources, please reach out. I’m always happy to connect you to someone who can help.
Quote of the Week
“You’ve always had the power, my dear. You’ve had it all along.”
Resource/Media Recommendation
This week I want to highlight the ChangeHER podcast is back. In the episode I am highlighting, Dr. Samantha Dunham of NYU Langone and I have a conversation about how menopause effects mental health and the importance of prioritizing our mental well-being.
Also, later today, my conversation with Tamsen Fadal, author of How to Menopause, will drop. Check them out and share with me any feedback. I some great guests lined up over the next few months and am excited to have the podcast back up and running. Thanks to Varsity Sound Productions for making this happen.
Fun Fact
Last week, I talked about being present. It felt important to circle back to this, especially when it comes to helping us to let go of the noise around us and within us.
When we have a mindfulness practice or allow ourselves to be present, we can let go of negative self talk, intrusive thoughts and wandering mind.
Practicing mindfulness can help us with awareness, acceptance, reducing stress, enhancing emotional wellbeing, improving relationships and increasing our capacity for compassion towards ourselves and others.
Mindful Breathing: Pause. Breathe. Repeat. Think of this as your built-in reset button—no batteries (or wine) required. Just inhale the calm and exhale the chaos. I love box breathing. Inhale for 4, hold your breath for 4, exhale for 4 and hold your exhale for 4.
Body Scan Meditation: Give your amazing midlife body a little love. Start at your toes and check in all the way up. Notice the aches, the strength, and everything in between. No fixing—just noticing.
Mindful Walking: Step away from your desk and the never ending to-do list and walk. Walk around the block. Walk up and down your stairs. This doesn’t have to be a long walk. Just a few moments. Bonus if you leave your phone behind (gasp!).
Mindful Eating: No more speed-eating over the sink. Sit down, slow down, and savor. Let each bite remind you: nourishment is self-respect, not just fuel.
Mindful Listening: Whether it’s birds chirping or your teenager mumbling, tune in with curiosity. Listening deeply—even to yourself—can be a superpower.
Journaling: Spill the tea… with yourself. Let your thoughts and feelings hit the page, unfiltered. It’s like clearing the mental clutter so you can find your sparkle again.
If you're curious about how practicing mindfulness can support you, I’d love to have a conversation.
My Mix
This week’s playlist is mix of songs that could help with letting go of the internal and external noise. Some may feel like an anthem. Some of these are in the mix because they are beautiful reminders that we are perfect just as we are! Enjoy!
For fun…later this summer, I am getting some song lyrics tattooed on my arm. Can you guess the song I will use?
Wishing you a week that is filled with quiet and calm. Sending love and strength.
Stephanie
P.S. Check out other SMF Summer Offerings! (Monday strength classes and Tuesday/Thursday Strength and Conditioning for teens 14-17).
