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.
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
Future Me Deposits | Day 1 🩷
Can we all agree that starting over every Monday isn’t working?
Seriously.
How many times have you told yourself...
“I’ll get back on track after vacation.”
“I’ll start next week.”
“This month is too crazy.”
Then life keeps happening, and suddenly weeks (or months) have gone by, and you still look and feel like crap.
I’ve spent years helping women through perimenopause and menopause, and I’ve learned something...
The women who are successful aren’t the women who never fall off track.
They’re the women who stop starting over.
So today I’m kicking off something I’ve been dreaming about for a while.
152 Days of Future Me Deposits.
From August 1 through December 31, I’ll be sharing the small choices I make each day that help me feel better today, while investing in the woman I want to be years from now- the ones 80-year-old me is going to be so happy I did!
Some days it’ll be a workout.
Some days it’ll be protein.
Some days it’ll be a walk after dinner.
Some days the biggest deposit will simply be showing up when I don’t feel like it.
Every day I’ll keep a running Future Me Balance and share my deposits with you.
Not because I expect you to copy mine.
Because I hope they inspire you to make some deposits of your own.
Who’s in?
🩷 No starting over. Just another deposit.
I hope you’ll follow along!
Everyone expects hot flashes.
Nobody warns you that you might...
• Walk into a room and forget why you went in there.
• Lose your train of thought in the middle of a sentence.
• Feel so overwhelmed by simple tasks that you just shut down.
• Wonder if you’re suddenly developing ADHD.
• Feel like you’re working twice as hard but accomplishing half as much.
• Snap at the people you love...then wonder, “Who was that?”
• Feel exhausted no matter how much sleep you get.
• Keep thinking, “I just don’t feel like myself anymore.”
If you’re nodding your head right now...
You’re not imagining it.
You’re not lazy.
And you’re definitely not alone.
Your body is changing—and you deserve information that helps you understand what’s happening instead of wondering what’s wrong with you. ❤️
👉 Follow for tips that make perimenopause & menopause make sense.
Not because of hot flashes.
Because...
You walk into a room and forget why.
You lose your train of thought mid-sentence.
You feel overwhelmed by things that never used to bother you.
You’re exhausted before the day even starts.
You keep wondering...
“Where did the old me go?”
Friend...
She’s still there.
Your body just needs support and better strategies through a season nobody prepared you for.
👉 Follow for tips that make perimenopause & menopause make sense.
👂I hear this all the time.
A woman finally works up the courage to tell her doctor what’s going on.
She’s exhausted.
She’s gaining weight.
She can’t sleep.
She keeps forgetting words.
They run labs...
Everything comes back ‘normal.’
And she’s left wondering if she’s making it all up.
Here’s what I want you to know.
In perimenopause, hormones fluctuate.
One blood test is one snapshot in time.
That doesn’t mean your symptoms aren’t real.
Good healthcare doesn’t ignore labs...
But it also doesn’t ignore you.
Your symptoms matter.
So if you’ve been told everything is normal, but you know something feels different...
Don’t stop asking questions.
Your symptoms deserve to be part of the conversation—not dismissed because one lab value falls within a reference range.
👉 Follow for tips that make perimenopause & menopause make sense.
This is what happened to me 🥴
It started with being exhausted.
Then I couldn’t remember simple words.
My patience disappeared.
The weight kept creeping up.
I told myself it was work.
Or stress.
Or getting older.
Sound familiar?
So many women spend years explaining away symptoms and blaming themselves.
Sometimes it is stress.
Sometimes it’s perimenopause.
The point is...
you deserve enough information to know the difference.
👉 Follow for tips that make perimenopause & menopause make sense.
Self-care isn`t always bubble baths.
Sometimes it`s scheduling the screening you`ve been putting off.
🔖Save this as your reminder.
There’s so much confusion around testing and perimenopause.
A basic blood work panel?
👉 It’s not enough in perimenopause.
So when you’re told:
“Everything looks normal”
…but you’re exhausted, gaining weight, not sleeping, and feel like sh&t?
You’re not imagining it.
If I were advocating for myself, I’d want a fuller picture:
* Thyroid (not just TSH — a full panel)
* Iron + ferritin (especially if your periods are heavy)
* Vitamin D
* B12
* Glucose + insulin markers
* Lipids (cholesterol)
The truth:
👉 Your body is changing, and it’s important to understand how it’s functioning
👉 “Normal range” is not the same as “you feel good”
This isn’t about over-testing.
It’s about getting a clearer picture.
Now here’s the part that surprises a lot of women:
What’s missing?
👉 Estrogen and progesterone testing.
And I get it, that feels wrong.
But here’s why:
In perimenopause, your hormones are inherently chaotic.
Testing estrogen or progesterone gives you a single moment in time, NOT the full picture.
And that chaos?
👉 That’s what’s actually driving your symptoms.
So those numbers?
They often don’t tell us what we think they do.
The standard of care is to assess perimenopause based on your symptoms — not lab values.
Which means:
👉 Tracking your symptoms is often more useful than chasing hormone numbers
I want you to understand that, because it changes how you advocate for yourself.
Save this for your next appointment.
You deserve more than “you’re fine.”
P.S. Need a tracker? I have a free one for you! Comment PERIQUIZ to get it.
The physical stuff isn’t even the heavy part.
It’s remembering...
Your appointment.
Your husband’s appointment.
The dog meds.
Dinner.
The grocery list.
The birthday gift.
The laundry.
The work deadline.
And trying to remember where you left your coffee...
...while you’re still holding it.
Midlife women carry so much.
Physically.
Mentally.
Emotionally.
So if you’ve been feeling overwhelmed...
Maybe it isn’t because you’re failing.
Maybe you’re just carrying way too much.
❤️ If this feels like your life...
Welcome.
You’re among friends.
One of the hardest parts of perimenopause…
Is not knowing if what you’re experiencing is normal.
You’re tired.
Your periods are changing.
You’re gaining weight.
You’re snapping at everyone.
You’re forgetting words.
You don’t feel like yourself.
And then you wonder…
“Am I just getting older?”
Maybe.
But maybe it’s perimenopause.
That’s exactly why I created a free 2-minute quiz.
Stop guessing.
Stop Googling.
Start understanding what’s actually happening.
❤️ Comment PERIQUIZ and I’ll send you the link.
Everyone warns you about hot flashes.
Nobody warns you that you’ll open your phone...
...and immediately forget why.
Brain fog is one of the most common symptoms women tell me about.
And yet...
So many women think they’re developing dementia.
Or losing their minds.
You’re not.
Hormonal changes can affect attention, memory, and concentration.
That doesn’t mean you should ignore it.
But it DOES mean you’re not alone.
The good news?
There are strategies that can help.
❤️ Please tell me...
What’s the funniest thing brain fog has made you do lately?
For years I thought if the scale wasn’t moving...
I just needed to work harder.
Eat less.
Exercise more.
Push through.
Sound familiar?
The problem wasn’t that I wasn’t trying.
The problem was that I was using advice that wasn’t designed for a menopausal body.
More cardio wasn’t the answer.
Skipping meals wasn’t the answer.
Living hungry definitely wasn’t the answer.
What finally moved the needle?
✔️ Eating enough of the right things.
✔️ Balancing my workouts to build muscle instead of trying to burn every calorie.
✔️ Prioritizing sleep & rest, not just productivity.
Because menopause isn’t a motivation problem.
It’s a strategy problem.
👉 Follow for tips that make perimenopause & menopause make sense.
