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Anna Olchowecki Perimenopause and Menopause Speaking, Seminars and Coaching in Guelph
The QUEEN Method.

The QUEEN Method is a lifestyle approach to help women in perimenopause and menopause navigate the complexities of their lives and the symptoms they are experiencing.

QUIET THE NOISE

There is a lot of noise in our environment and in our minds. How we talk to ourselves, who and what we listen to, and what we allow to influence us greatly impact how we feel about ourselves, how we manage stress, and how we view life overall. Learning to quiet the noise, choosing who and what you allow to influence your day to day, and learning to set personal and professional boundaries will serve you well. Learn how to quiet the noise in your mind, at work and at home so that you can go from feeling overwhelmed by the day ahead, to maintaining a sense of calm throughout the chaos of caring for your teens, team and parents.

HONOUR YOUR UNIQUENESS

We are each so unique. From our past life experiences, social influences, medical and family history, traumas, wins and challenges, to our current life. Being empowered to make decisions based on your individual needs, beliefs and hopes for the future is something to really place value and peace in especially as we get older. One size does not fit all, and comparing yourself to others is pointless. Our needs and desires are ever changing.

We can always choose to evolve for the better. Learn what makes you unique so that you can go from feeling completely overwhelmed by all of your girlfriend’s recommendations on the best cures for your hot flashes, to feeling completely clear on which choices are most aligned with your needs.

EAT & NOURISH

How we choose to nourish our bodies and minds through food and hydration not only affects how we feel mentally and physically, but also gives us the energy and vigor we have for life. As we age, our nutritional needs will change. Prioritizing nourishment that focuses on whole, unprocessed foods, eating a variety of foods, being mindful of protein, healthy fats, fibre and good sources of carbohydrates will fuel your body and mind with the macro and micronutrients it needs to perform all the daily functions it does without us even knowing it. It's in the absence of well rounded nourishment that our bodies begin to suffer and symptoms arise. Our personal relationship with food, but also our cultural and social relationship with meals and life, can be a beautiful source of joy and healing. Learn how to eat to nourish your changing body so that you can go from feeling completely exhausted as you hop from one diet to the next trying to lose that stubborn 5lbs of belly fat, to eating in a sustainable way that leaves you feeling completely satisfied and helps you ditch your afternoon energy lull.

EXERCISE & MOVE

Our bodies and minds are meant to move and it has a direct effect on our mental health. Research will tell us the ideal exercises to perform at various life stages, but at the end of the day, the exercise or movement we choose will depend on what we find joy in and what we can manage at given seasons in our lives. Incorporating new exercise, movement or activities is always encouraged and keeps us young at heart, creates great social circles, reminds us to play and brings joy to our day. Choose from resistance training, sports, yoga, hiking, surfing, dancing, just to name a few. Exercise and move in ways that honour your body and your changing hormones so that you can go from feeling discouraged as you catch a glimpse of your changing body in the shop window, to feeling strong and confident in your powerful, feminine body.

NAVIGATE & NEUTRALIZE STRESS

The most important of all especially in our perimenopause and menopause years. Learning strategies to navigate and neutralize stress will not only build a resilient stress response but will also aid to keep inflammation and stress driven illness and disease at bay. There are so many ways to build and maintain a resilient stress response system. Strategies include yoga, nutrition, adaptogens, supplements, breathe work, meditation, nature, exercise, sleep, music, community, laughter, intimacy, saunas, cold plunges, and so much more. Different times of your life will require different strategies, and sometimes you might need professional support. Take care of yourself. Learn how to navigate and neutralize stress so that you can go from uncontrollably snapping at your teenage daughter for leaving her hair tie at the front door to being able to navigate a disrespectful employee AND a spilled coffee with complete calm and plenty of patience to spare by the time your head hits the pillow at night.

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