Lose the
Menopause Weight
Reclaim Your Energy
Live a Joy-Filled Life
Do you ever catch yourself saying…
I just don’t feel like myself!
You look in the mirror and say “ WTF! happened?”
After taking care of everyone else for years, all of a sudden you find yourself with stubborn menopausal weight around your belly, no energy to do what you want to do, and you’re rapidly losing confidence.
You’re not alone.
With so much conflicting information out there, it’s no wonder so many women are confused and frustrated while trying to find a solution.
Do Any of These Sound Familiar?
Feeling Uncomfortable in Your Skin
You know that feeling when you look in the mirror and it’s just not “you” anymore? You just want to feel like yourself again.
Exhaustion That Controls Your Life
You’re tired of canceling plans and wasting weekends because you’re too drained to enjoy them. You want to reclaim your energy and vitality.
Sleepless Nights and Frustration
Lying in bed, frustrated and knowing you’ll be drained the next day, is all too familiar. You deserve restful nights and productive days.
Time Constraints and Convenience Eating
Juggling life’s demands leaves you with little energy to prepare healthy meals. You want to break free from convenience options and make better choices.
It’s time to reclaim your confidence, energy, and joy.
Join us on a journey of transformation and empowerment.
3 offers to meet you where you are…
Meal Planning Mastery Workshop
It’s time to take control of your nutrition and your sanity. Join the Meal Planning Mastery Workshop and learn at your own pace.
Menopause Nutrition Mastery
This transformational course is designed exclusively for women like you, who are ready to lose the menopausal weight (without the gimmicks!).
Menopause Roadmap Group Coaching Program
This 6-month holistic program helps menopausal women eat better, move more, stress less, and finally get some sleep so you can feel like yourself again!
My experience was above and beyond what I thought I would get. I thought we would talk out a plan of action and accountability and that was it. Someone to give me a push … and it was BUT there was also mindset shift, connection, and personal healing! #yesfreakingplease
What are you craving?
Get my Healthy Snack Guide
This has been my most requested resource and I hope it is as helpful to you as it has been for others.
Kami Schaal RN BSN NC-BC CMCS
If you’re a midlife woman struggling with weight gain and low energy, there’s hope.
Meet Your Coach
Hello, I’m Kami Schaal, and I’m thrilled to welcome you here. As a registered nurse with over 25 years of experience and a special needs mom, I understand the immense importance of a woman’s health and well-being. We are the center of our families and communities, the ones who carry the world on our shoulders. From managing schedules to creating to-do lists, preparing meals, and cleaning up life’s messes, we play countless roles in our families and careers.
But in the middle of it all, we often forget to care for ourselves. Sometimes for decades.
My own health journey led me through various diet and exercise plans, each with temporary results and relentless cycles of monitoring every bite of food I put in my mouth. It was exhausting and unsustainable! When I realized inflammation and hormone fluctuations were the root issue everything changed. Creating a lifestyle that focused on hormone health and inflammation transformed not only my nutrition, but also how I moved my body, slept, and managed stress.
I’m here to guide you toward a life where you not only shed unwanted weight but also discover a newfound sense of balance, energy, and joy. My holistic approach focuses on YOU and your unique needs. No cookie-cutter diet and exercise plan here!
Free Hormone Health Strategy Call
Kickstart your transformation with a free Hormone Health Strategy Call. This consultation is your opportunity to connect with me to discuss your unique needs and discover if my course and coaching align with your goals.
Let’s work together and create a plan that works for you, without sacrificing your relationships or responsibilities and without feeling guilty while you are taking care of yourself…
Join us on Facebook
Join our Perimenopause & Beyond Community on FB!
We help women at midlife to meet their health, nutrition, weight loss, and exercise goals without feeling guilty or that they are letting someone down by focusing on themselves.
This group is for you if you:
- Don’t want to feel frustrated with your body all of the time
- Wish you understood your menopausal body better
- Don’t know where to start or are confused by all the information online
- Want to find simple ways to take care of yourself well
- Don’t want to sacrifice your responsibilities and commitments to get healthy
- Have a hard time creating healthy routines and sticking to them
If your weight loss doesn’t look like a straight line, good. 👇
That means you’re normal.
Midlife bodies fluctuate.
Hormones shift.
Inflammation rises and falls.
Zoom out.
Track trends.
Stay.
Can you relate to my client?
Jan 5: 7 lbs to go
Jan 7: -0.8 lbs.
Jan 9: +0.4 lbs.
Jan 11: -0.2 lbs.
Jan 13: +0.6 lbs.
One week in?
Basically no change.
And this is where most women decide:
“It’s not working.”
“My body is broken.”
“Why is this so hard now?”
You’ve been consistent.
You’re drinking water.
You’re walking.
You’re eating protein.
And the scale goes…up.
It feels defeating.
But here’s what’s actually happening:
Midlife bodies are not linear.
Hormones shift.
Inflammation fluctuates.
Water retention changes with stress, sleep, sodium, your cycle.
That +0.6?
Could be water.
Could be stress.
Could be a salty dinner.
It is not proof of failure.
By Jan 20?
Down 2 lbs.
Nothing magical happened.
They just didn’t quit on the 13th.
The body is not a vending machine.
It’s a living system.
If you expect a straight line, you’ll panic during the normal parts.
Zoom out.
Stay long enough to see what’s possible.
👉 Follow for tips that make perimenopause & menopause make sense.
Do this ⬇️⬇️⬇️
First, we’re not doing anything extreme.
If I were helping you lose your next 5 pounds, here’s where we’d start:
1. Drink water like it’s your job again.
2. Eat protein at every meal.
3. Lift something heavy 2–3x a week.
4. Walk. Consistently.
5. Go to bed earlier than you want to.
That’s it.
No weird detox.�No cutting carbs into oblivion.�No punishing cardio.
Will that help you lose 5 pounds?
Yes.
But here’s what you actually want:
You want your clothes to fit comfortably.�You want to stop obsessing over food.�You want to sleep through the night.�You want to not feel inflamed and puffy.�You want energy for your life.�You want to feel like yourself again.
That’s the result.
And that doesn’t come from chasing the same 5 pounds over and over again.
It comes from building a system you can live with.
My clients don’t start over every Monday.
Inside Menopause Roadmap, we don’t chase quick fixes.
We build the long game.
The women inside don’t just lose 5 pounds.
They feel like themselves again.
If you’re ready to stop white-knuckling this alone and actually learn how to do this for good, the waitlist for the next Menopause Roadmap cohort is open.
Get on it.
We start soon.
Comment WAITLIST and I will send you the link!
The #1 thing making weight loss hard at perimenopause ⬇️
I have absolutely let this thing mess with my head before.
One number and suddenly my whole day is ruined and I don’t know why I even try.
But here’s what I know, especially in perimenopause & menopause:
If the scale is the only thing you’re watching, you’re using the wrong measuring stick.
Here’s what actually tells me I’m moving in the right direction:
– My joints hurt less�– I’m not puffy and bloated�– I sleep through the night�– My skin looks better�– My cravings calm down�– I have steady energy�– I’m keeping promises to myself
The scale might move too.
But it fluctuates for a million reasons:�Water.�Salt.�Stress.�Sleep.�Hormones.
It is data.
Not identity.�Not proof you failed.�Not the whole story.
If you let that number decide whether you’re “doing well,” you will feel even more out of control.
And most of the women I talk to already feel out of control in their bodies.
We’re not doing that anymore.
Use the scale if you want.
Just don’t let it be the boss of you.
👉 Follow for tips that make perimenopause & menopause make sense.
Because real weight loss is boring. And that’s why most people quit.
Over the last couple of months, I loosened my habits.�I indulged.�I didn’t track much.�I wasn’t paying attention.
I am not blaming myself or my life.
I chose to focus on other things.
And yes, the stupid scale crept up a few pounds.
But I didn’t spiral.�I didn’t shame myself.�I didn’t throw out all the food in my pantry.
I just…noticed.
And then I went back to the boring shit that works.
💧Drank water again.�🥗Ate my big ass salads.�🚶🏽♀️Walked.�🏋️Did my core work.�🛏️Went to bed.
And the scale? No idea what it’s doing. I am not looking there (yet).
I am paying attention to the real wins happening:
Less joint pain.�Less bloating.�Cravings gone.�Deeper sleep.�Jumping out of bed instead of hitting the snooze button.
But ads aren’t going to sell you that.
They sell you the sexy thing.�The fast drop in weight.�The dramatic before/after.
Fast results that don’t last.
If you want to stop obsessing about weight loss…�If you want to stop restricting and “being good”…
If you want to feel stronger, less puffy, more energized in midlife…
You have to do the boring shit more often than not.
Take the stupid walk.�Eat the stupid veggies.�Go to bed.�Lift something heavy.�Say no to things that burn you out.
If you think weight loss should look dramatic, you will miss what sustainable looks like.
And sustainable is what keeps you strong for the long game.
👉 Follow for tips that make perimenopause & menopause make sense.
This is something I wish I had known years ago, after my back surgery left me feeling very scared of weight training. The last thing I wanted was to end up back in the operating room. But I am also very concerned about keeping my bones strong now that I am in menopause. So I found a simple and safe way to maintain my bone density and take care of my bones without picking up a dumbbell, and I want to share it with you.
Don’t waste any more time not taking care of your bones because you aren’t sure where to start!
Comment “BONES4LIFE” and I will send it to you!
For years, we were taught to:
Be smaller.�Eat less.�Take up less space.�Smile more.�Push through.�Stay tired.
And somehow look effortless while doing it.
Now?
We are:
• Wiser�• Less tolerant of nonsense�• Not trying to impress strangers�• Done being exhausted
Maybe this season isn’t punishment.
Maybe it’s permission.
Permission to:�Lift to get stronger.�Sleep to feel rested.�Eat to feel nourished.
Say no to putting ourselves last.�Care less about being liked, and more about liking ourselves.
You don’t need to shrink.
You need to get stronger.
👉 Follow for tips that make perimenopause & menopause make sense.
If you want to lose weight and feel like yourself again…
What are you waiting for?
The women on the waitlist get first access when doors open.
Don’t sit this one out.
Comment WAITLIST and let’s go.
This is honestly so exciting 🥳🤩Comment “BONES4LIFE” for the goods!
Of course, you want the shortcut!!
You’re juggling work.�Kids.�Aging parents.�Your body changing overnight.
You don’t have time for a 6-year research project on your hormones.
So when someone says:
“This fixes cortisol.”�“This melts belly fat.”�“This balances everything.”
You think…finally.
That doesn’t make you naive.�It makes you overwhelmed.
And the industry knows that.
What they don’t tell you?
The shortest path isn’t in a bottle.
The shortest path is:
• Sleeping enough to allow your body to recover
• Lifting weights to preserve muscle and metabolism
• Eating enough protein and fiber to stabilize blood sugar
• Managing stress instead of white-knuckling it
That’s it.
It’s not flashy.�It’s not sexy.�But it is the most direct route.
The problem isn’t that you want a quick fix.
The problem is that no one explained what actually works, and why.
The real shortcut?
Structure.�Consistency.�Support.
Not another magic pill.
👉 Follow for tips that make perimenopause & menopause make sense.
