04 Apr Attack of the Menopause Back Fat with Chalene Johnson
Natalie Jill here, and I just had THE BEST chat with my friend Chalene Johnson 👯♀️
When Your Body Suddenly Betrays You…
So there we were, catching up like we always do (usually via voice notes because #TimezoneProblems), but this time we got REAL about one of the most frustrating parts of perimenopause and beyond…
That moment when your body completely changes shape even though the scale barely moves!
Chalene dropped this truth bomb: “What was a really kind of confusing part about it is I was only a few pounds heavier, but my body was so different.”
SAME. 🙌
We went deep on why this happens—turns out it’s all about visceral fat (the metabolically active villain wrapped around your organs) versus subcutaneous fat. When those hormones start to drop, your body is like “Let’s wrap fat around ALL the organs for protection!” Thanks, body. 🙄
The Workout Trap We ALL Fall Into
Here’s the kicker that had me shook: Working out HARDER actually makes things worse in perimenopause!
Chalene confessed: “I was running. I was doing kickboxing. I was doing battle ropes. If I wasn’t crawling on the floor, dripping in sweat, I was like, ‘Well, then I didn’t get a good workout!'”
Sound familiar? It did to me! We’ve been programmed since Jane Fonda days to think MORE CARDIO = BETTER BODY.
But guess what? That high-intensity cardio that worked in our 20s and 30s is actually INCREASING inflammation and stress hormones when we’re in perimenopause!
The Solution That Changed Everything
Both of us had to completely rethink exercise, and the results were AMAZING:
- We switched to “zone two” cardio (the fancy way of saying “chill cardio” where you can still talk)
- We focused on HEAVY strength training (and no, this doesn’t mean you’ll bulk up!)
- We addressed inflammation through better nutrition and stress management
As Chalene put it: “Visceral body fat responds even better to exercise and diet than subcutaneous fat does.” But it has to be the RIGHT exercise!
And the strength training? It’s non-negotiable: “A woman who is not strength training will die sooner. She will have weaker bones. She will have less cognitive abilities. Muscle is not just your fountain of youth. It’s the key to aging powerfully.”
PREACH! 🙌
Let’s Talk Back Fat (Because We Know You Want To)
Oh, and because attacking the back fat is my most popular video ever (you can see it here) — we definitely tackled that annoying back fat situation! Can you spot reduce it? (Spoiler: nope). Are there certain clothes that hide it better? (Absolutely!)
“I love just knowing your body type and how to camouflage these things and that’s girl code,” Chalene shared.
We also got real about skin changes and the fact that sometimes, if something is really bothering you, surgical options exist and THAT’S OKAY TOO. No judgment here!
The Missing Piece: Community
One of the most powerful parts of our conversation was about how CRUCIAL female friendships are during this phase of life:
“You look at longevity studies… the one thing that we never hear about on the news that has the biggest impact on longevity is community.”
Too many women are going through these changes ALONE, with no one to share tips or just vent about the latest weird symptom. And that’s exactly why Chalene created Camp Be More!
Camp Be More: The Midlife Glow-Up Retreat!
I’m SO excited to be speaking at Chalene’s Camp Be More this year! This isn’t your typical “fitness event” with 6am boot camps (thank goodness!). It’s designed specifically for women in perimenopause and beyond who want:
- The REAL science on hormones from top female experts
- Practical strategies for strength training that actually WORKS in midlife
- Connection with other amazing women going through the same things
- A judgment-free zone where you can show up in “crocs and socks or your ball gown”
And the best part? When you sign up, you don’t just get the camp experience—you get a FULL YEAR of support with workouts, meal plans, and community!
The “But I Don’t Feel Good In My Skin” Excuse
Chalene told me so many women are hesitating to register because they don’t feel good in their own skin right now. To which we both say: THAT’S EXACTLY WHY YOU NEED TO COME!
As Chalene put it: “That’s who I’ve created this for. It’s a no judgment zone.”
This is about coming together, getting the info we all desperately need, and creating connections that will quite literally help us live longer, healthier, happier lives.
Want the Full Scoop?
This blog only scratches the surface of our conversation! To get ALL the juicy details and laugh along with us (because yes, we can still find humor in all this), watch our full podcast episode where we talk about:
- The exact strength moves that target your back muscles
- How to determine the right weight for YOU when strength training
- Our favorite “girl code” styling tricks for midlife bodies
- The hormone replacement therapy truths no one tells you
- Why our 20-something fitness advice no longer applies
And if you’re ready to join us at Camp Be More, head to campbemore.com to register while early bird pricing is still available!
Let’s ditch the struggle and embrace this new phase TOGETHER! 💖
