Perimenopause and menopause continue to be, for many women, a territory full of doubts, changes unexpected and sensation if there is lost control of one’s own body. Rosana Parra, a coach specialized in this vital stage, knows this well. Not by study, but by own experience. “I had such a bad time that I said: this has to have a solution.“, he remembers. And, from that personal turning point, his method was born Fit Rosanaa comprehensive approach based on three pillars: force, nutrition y welfare emotional.
From lack of control to self-knowledge: the origin of the method
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Rosana describes her entry into perimenopause as a sudden blow. “From one day to the next I was sad, tired, without desire for anything… and without knowing what was happening to me“At that time, information was scarce, almost nonexistent. His personal—and professional—transformation came when he understood that physical and emotional lack of control had a hormonal explanation. “I wanted to convey my story to give hope. Many women have it as bad as me.”.
That process led her to write her first book, just released. In it he explains the most common symptoms, from hot flashes to mood swings or increased abdominal fat, and offers real tools to face them. “It’s not eating less, it’s eating better. And it’s not about doing more cardio, but about strength training,” resume.
Breaking myths: why strength is key in menopause
The first pillar of the method Fit Rosana is, without a doubt, the strength training. And he defends it firmly: “Strength exercise is not optional during perimenopause“. The reason is simple: from the 35 years old you start to lose muscle mass every yeara process that accelerates during menopause. This loss slows metabolism, makes it harder to burn fat, and affects energy and long-term health.
For years she herself believed that cardio was the solution. “I have run the marathon of New York and Berlinand that was when I had the most abdominal fat“, he acknowledges. Without strength, the metabolism slows down and the body becomes stressed. That is why, in his method, he proposes short workouts – of 30 to 45 minutes—, constant and adapted to the hormonal stage: “Exercise should give you energy, not take it away”.
For those starting out, he recommends basic and effective exercises: squats, deadlifts, lunges, biceps and triceps. The fundamental thing, he repeats, is not to compare: “Start with small weights, but get out of your comfort zone”.
Eat real to balance hormones
The second pillar is food. Rosana insists that most of the mistakes in menopause come from eating too little or eliminating entire food groups. “Traditional diets fail because They are not sustainable. They remove carbohydrates or fats, and now we need everything”.
His proposal is simple: real food, balanced dishes, sin ultraprocesados that inflame and sabotage the hormonal system. Proteins, quality carbohydrates, healthy fats and a structure that avoids hunger peaks or weekend binges. “When you are starving from Monday to Friday, on Saturday you eat everything. That doesn’t work”.
Also, remember the importance of adapt the plan to real life: trips, celebrations, family dinners. “Nothing happens for a day. The important thing is the decision you make the next day”.
The mind: the engine that sustains everything
The third pillar of the Fit Rosana method is, perhaps, the least visible but the most decisive: the emotional well-being. Rosana repeats it often: “The mind is the engine that will move everythingDuring perimenopause it is common to feel sadness, irritability or intense mood swings, and many women sabotage themselves with thoughts like “I can’t.”
She works exactly the opposite: self-empathythe positive message and kind discipline. “Don’t think about perfection. Perfection leads to frustration. Try to do the best you can that day”. Build habits little by littlewithout punishment, is her way of giving women back a sense of control and self-esteem.
Rest: the great forgotten
Although her method is based on three pillars, Rosana adds a fourth that she considers equally important: sleep well. “There are women stuck just because they don’t sleep“, he assures. And it makes sense: rest regulates hormones such as ghrelin and the leptinwhich control hunger and satiety. If we don’t rest, the body will ask for sugar and quick energy.
sleep between seven and eight hourseating a light dinner and creating a relaxed bedtime routine are key to improving the results of training and nutrition.
A community that accompanies
The Fit Rosana method is not limited to videos and plans. Your program six months includes daily tracking, group calls, and a community that supports each other. “My commitment to them is maximum, because I’ve been through the same thing“, he says. Each month has a goal: reduce inflammation, learn to cycle carbohydrates, improve insulin sensitivity… The result is close, realistic and sustainable support. “We are not superwoman. We have children, work, house… We have to make it easy for them“, remember.
Marina Salamanca Blanco, digital fitness editor for Womans Health, analyzes and shares the latest trends in the sector. Graduated in Journalism from the Complutense University of Madrid, her passion for sports has led her to specialize in this area, becoming a reference for those looking for updated and reliable information on training, well-being and active lifestyle.
Her entire life has been linked to the world of basketball, which has allowed her to meet first-hand numerous experts in training and physiotherapy specialized in women. Thanks to this experience, its approach is complete and rigorous, combining practical and theoretical knowledge to offer useful and quality content.
