MightyMits
12 Week Program & Menopause
The Mighty Mitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Menopausal Well-being
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in health and well-being for women navigating the menopausal transition.
Developed in collaboration with a range of healthcare professionals,
including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Addressing the Unique Challenges of Menopause
This programme is specifically tailored to address the unique challenges women face during menopause, such as:
Hormonal Changes:
Exercises are designed to help mitigate the effects of hormonal shifts on muscle mass, bone density, and metabolism. (Source: Dalla Via et al., 2017)
Mood Fluctuations:
Physical activity is a proven mood booster, and this programme can help alleviate mood swings and anxiety associated with menopause. (Source: Soares et al., 2019)
Energy Levels:
The programme helps combat fatigue and boost energy levels, counteracting the common experience of low energy during menopause.
Scientific Foundation and Evidence-Based Practice
The Mighty Mitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science for menopausal health. It incorporates a variety of exercises that have been scientifically proven to:
Increase muscle mass and strength:
Combatting age-related muscle loss (sarcopenia), which is accelerated during menopause. (Source: Keegan et al., 2014)
Improve bone density:
Reducing the risk of osteoporosis and fractures, which are more prevalent in postmenopausal women. (Source: Hong & Kim, 2018)
Enhance cardiovascular health:
Promoting heart health and circulation, which can be impacted by hormonal changes during menopause. (Source: Kokkinos et al., 2010)
Enhance proprioception and balance:
Improving the body's awareness of its position in space, leading to better stability and coordination, which can help prevent falls. (Source: Hrysomallis, 2011)
Key Features of the Evidence-Based, Expert-Guided Programme for Menopausal Women
This programme is carefully designed to address the unique needs and challenges women face during menopause, helping you maintain your strength, vitality, and overall well-being
Targeted Strength Training:
Focuses on building and maintaining muscle mass and bone density, crucial during menopause, as declining oestrogen levels can accelerate muscle and bone loss. This includes exercises for your:
Upper body: Arms, shoulders, and back, important for everyday tasks and upper body strength.
Lower body: Legs and hips, essential for overall strength, mobility, and balance.
Core: Strengthening your core improves stability and balance, reducing the risk of falls, which are a concern during and after menopause.
Improved Cardiovascular Fitness:
Incorporates aerobic exercises like walking, brisk walking, jogging, cycling, or swimming to improve circulation and help manage cardiovascular risk factors that can increase during menopause.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists and clinical personal trainers with expertise in grip, strength, mobility, balance and women's health. The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
Progressive Overload:
The programme is designed with a gradual progression, starting with lighter exercises and gradually increasing the intensity and challenge over time, ensuring continual improvement without overexertion.
Mood Boost:
Regular physical activity is a proven mood booster, and this programme can help alleviate mood swings and anxiety associated with menopause.
Energy Levels:
The programme helps combat fatigue and boost energy levels, counteracting the common experience of low energy during menopause.
Balance and Mobility Enhancement:
Includes exercises to improve balance and flexibility, which are important for preventing falls and maintaining an active lifestyle. Falls can be particularly risky for women during and after menopause due to potential bone loss.
How can we help?
Developed in collaboration with a range of healthcare professionals, our health kits are created based on years of scientific research and designed to deliver great results.
View Our Health Kits
Mighty Mitts Health Kit: Supporting Your Journey Through Menopause
The Mighty Mitts Health Kit includes resources specifically designed to support women's health during menopause:
Nutrition Guide:
This guide provides evidence-based information on what your body needs during this stage of life, offering guidance on essential nutrients, portion control, and hydration. It also includes advice on managing specific dietary needs related to menopause, such as calcium and vitamin D for bone health, and strategies for managing weight gain and hormonal changes.
Understanding Menopause and Nutrition:
Gain a clear understanding of how hormonal changes during menopause can affect your metabolism, bone health, energy levels, and weight.
Essential Nutrients for Menopausal Women:
Learn about the key nutrients your body needs during this time, including calcium and vitamin D for bone health, healthy fats for heart health, and protein for maintaining muscle mass.
Managing Menopausal Symptoms Through Diet:
Discover how specific foods and dietary patterns can help alleviate common menopausal symptoms like hot flashes, night sweats, and mood swings.
Weight Management Strategies:
Explore effective strategies for managing weight gain and changes in body composition that can occur during menopause.
Hormonal Balance and Nutrition:
Learn how dietary choices can support hormonal balance and reduce the impact of hormonal fluctuations on your health and well-being.
Building a Healthy Plate:
Get practical guidance on portion control, healthy food swaps, and meal planning to make nutritious eating a sustainable part of your life.
Hydration and Menopause:
Understand the importance of staying hydrated for managing menopausal symptoms and overall health.
Recipe Book:
This collection features a variety of delicious and nutritious recipes that are easy to prepare and tailored to the needs of women experiencing menopause. It includes recipes that support:
Hormone-Balancing Recipes:
A selection of recipes that incorporate ingredients known to support hormonal balance and help alleviate common menopausal symptoms like hot flashes and mood swings.
Bone-Building Power:
The recipes are rich in calcium, vitamin D, and other essential nutrients to promote bone health and reduce the risk of osteoporosis, which is more prevalent during and after menopause.
Muscle Focus:
Packed with lean protein sources, these recipes help maintain muscle mass and strength, counteracting age-related muscle loss that can be accelerated during menopause.
Energy Boosters:
These recipes are designed to provide sustained energy and combat the tiredness often experienced during menopause.
Weight Management:
Manage your weight and body composition with delicious and satisfying meals that are portion-controlled and promote healthy eating habits.
Delicious and Easy:
We believe that healthy eating should be enjoyable! You'll find a variety of flavorful dishes that are easy to follow and make healthy cooking a breeze.
Tools to Empower Your Health Journey:
This comprehensive set provides exceptional value and includes everything you need to build grip, strength, improve balance, and mobility from the comfort of your own home. You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
And these are all portable so that you can take them with you to your garden, the park and when you travel.
And these are all portable so that you can take them with you to your garden, the park and when you travel.
Making TOMORROW BETTER than today.
By combining targeted exercise, nutritional guidance, and motivation, the Mighty Mitts Health Kit empowers you to take control of your health and navigate menopause with confidence and strength. Start your journey to a healthier, more active you today!
Sources:
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Dalla Via, J., Fyhrie, D. P., Lugg, C. A., et al. (2017). The influence of menopause on the relationship between muscle strength and bone strength indices in women. Bone, 103, 182–188.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.z.), 41(3), 221–232.
Keegan, T. H., Dombrowski, S. U., Pinto, A. M., et al. (2014). Prevalence of sarcopenia and predictors of skeletal muscle mass in non-obese community-dwelling older adults: the Hertfordshire Cohort Study. Age and Ageing, 43(4), 528–534.
Kemmler, W., von Stengel, S., Engelke, K., & Lauber, D. (2015). Exercise and fractures in postmenopausal women: a randomized controlled trial of a 12-month multicomponent exercise program. Osteoporosis International, 26(10), 2479–2490.
Dalla Via, J., Fyhrie, D. P., Lugg, C. A., et al. (2017). The influence of menopause on the relationship between muscle strength and bone strength indices in women. Bone, 103, 182–188.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.z.), 41(3), 221–232.
Keegan, T. H., Dombrowski, S. U., Pinto, A. M., et al. (2014). Prevalence of sarcopenia and predictors of skeletal muscle mass in non-obese community-dwelling older adults: the Hertfordshire Cohort Study. Age and Ageing, 43(4), 528–534.
Kemmler, W., von Stengel, S., Engelke, K., & Lauber, D. (2015). Exercise and fractures in postmenopausal women: a randomized controlled trial of a 12-month multicomponent exercise program. Osteoporosis International, 26(10), 2479–2490.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Rhodes, R. E., Jorgensen, C. M., Brennan, D. S., et al. (2017). Effectiveness of home-based physical activity interventions for adults with type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 40(3), 359–368.
Soares, C. N., Soares, J. C., Nardi, A. E., & Coelho, F. M. (2019). Physical exercise and its benefits on the mental health of menopausal women. Maturitas, 122, 69–74.
Sofi, F., Valecchi, D., Bacchetti, T., & Abbate, R. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1), 107–117.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Rhodes, R. E., Jorgensen, C. M., Brennan, D. S., et al. (2017). Effectiveness of home-based physical activity interventions for adults with type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 40(3), 359–368.
Soares, C. N., Soares, J. C., Nardi, A. E., & Coelho, F. M. (2019). Physical exercise and its benefits on the mental health of menopausal women. Maturitas, 122, 69–74.
Sofi, F., Valecchi, D., Bacchetti, T., & Abbate, R. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1), 107–117.