Ready to Feel Like Yourself Again?
Menopause really does a number on you: gaining weight, exhausted, and doing all the things that used to work with zero freaking results.
It’s time for a different approach.
Break the eat less, exercise more cycle and start feeling better.
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, 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 you’re confused. You are exhausted from trying a million things without knowing what actually matters in perimenopause and menopause.
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 look 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 have more energy for the things you love and the life you have built.
Sleepless Nights and Frustration
Lying in bed, frustrated and knowing you’ll be tired 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 a sustainable way to eat healthy without spending your Sunday’s meal prepping.
It’s time to look and feel like yourself again.
3 options to meet you where you are…
Weekly Q&A Sessions
Menopause is confusing enough without all the conflicting advice. Paid subscribers can bring me their questions every week for a live 30-minute Q&A—because Google is not a menopause plan. 😉
Need to Feel Better…Like, Now?
Sometimes you don’t need to change everything. You just need help with the thing that’s making life harder right now. My rotating mini-courses focus on one specific area—like getting your healthy habits back on track or finally sleeping better—without another overwhelming plan.
Join my newsletter to find out what’s opening next.
Menopause Roadmap Group Coaching Program
If nothing that used to work is working anymore, it’s time for a different approach. Menopause Roadmap is 6 months of coaching, support, and action to help you break the eat less, exercise more cycle, lose weight, have more energy, build strength, sleep better, and finally look and 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
Kami Schaal RN BSN NC-BC CMCS
Meet Your Coach
Hi, I’m Kami — a nurse, board-certified nurse coach, menopause coaching specialist, and woman in her 50s who thought she knew how to take care of herself…until perimenopause showed up in my 40s and completely blindsided me.
Now I help women in perimenopause and menopause figure out what is happening to their bodies and what to actually do about it so they can lose weight, have more energy, and look and feel like themselves again. If you’re eating less, exercising more, trying harder — and STILL gaining weight and feeling like crap — more willpower isn’t the answer. It’s time to break the cycle of eat less, exercise more. Instead, we figure out what your midlife body actually needs and build a realistic plan around nutrition, movement, sleep, and stress that works in your actual life. No restrictive diets. No ridiculous workouts. No quick fixes. Just clear information, practical support, and healthy habits you can actually keep doing.
I help midlife women break the eat-less, exercise-more cycle so they can look and feel like themselves again.
Could Your Symptoms Be Perimenopause?
Take this 2-minute quiz to see how your symptoms line up with the menopause transition and what may be affecting you most.
You’ll get your personalized results plus my Perimenopause Appointment Prep Guide to help you organize your symptoms, know what questions to ask, and walk into your next healthcare appointment better prepared to advocate for yourself.
Join us on Substack
Menopause is confusing enough without all the conflicting advice. I’m a nurse and menopause coach with 30+ years in healthcare, helping midlife women break the eat-less, exercise-more cycle so they can look and feel like themselves again. Paid subscribers can bring me their questions every week for a live 30-minute Q&A—because Google is not a menopause plan. 😉
Because 8 hours in bed ≠ 8 hours of good sleep. 😴
Night sweats. Waking up at 3am. Stress. Pain. Bathroom trips. Snoring. Hormone changes.
Your sleep can get interrupted all damn night—even if you don’t remember every wake-up.
So if you’re thinking, “I went to bed at 9:30. Why the hell am I still exhausted?”
Yeah. There may be more going on than needing an earlier bedtime.
Tell me—what’s your biggest struggle?
FALLING ASLEEP
STAYING ASLEEP
EXHAUSTED ALL THE TIME
Drop yours below 👇
Future Me Challenge | Day 51 & 52 🩷
My Day 50 & 51 deposits:
🏖️Work trip with my college roommate!
🚶🏽♀️Daily walks
💬Great conversation
Future Me Balance: 197 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
Your freezer called. It would like you to stop disrespecting its berries. 😂🫐
Frozen berries are nutritious too.
And they have some pretty big advantages in my house:
They don’t turn into a $7 container of fuzzy sadness three days after I buy them.
They’re already washed and ready when I need them.
AND one cup of mixed berries can add around 5 grams of fiber to my day.
No elaborate recipe.
No fancy fiber supplement that tastes like you just drank sand.
No watching fresh raspberries slowly die in the back of my refrigerator.
Just eat the damn berries. 😂
Easy counts, friend.
👉 Follow for tips that make perimenopause & menopause make sense.
Future Me Challenge | Day 50 🩷
Only 102 days to go! Also, why do I look crazy?!?!
My Day 49 deposits:
🚶🏽♀️Walk
🏋️ Strength training with my coach
🦷Dentist appt (did you know menopause changes your teeth too! Gotta stay on top of caring for your whole body)
🍸Drinks with friends
Future Me Balance: 191 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
Getting enough fiber does NOT have to become another damn thing on your to-do list. 🙌
My easiest hack?
🫐 1 cup of frozen mixed berries = about 5 extra grams of fiber.
Throw them in yogurt, oatmeal, a smoothie, or let them thaw and eat them as-is.
Simple. Delicious. Done.
What’s your favorite easy way to get more fiber?
Future Me Challenge | Day 49 🩷
Can’t believe I am already 1/3rd of the way through this challenge. GO ME!
My Day 48 deposits:
🚶🏽♀️Walk
💻Full workday, because I love what I do, this counts!
Future Me Balance: 187 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
Your life isn’t the problem.
You keep trying to fit your life into someone else’s idea of “healthy.”
That’s the problem. 👆
The diet that works great…as long as you never eat out.
The workouts you can totally stick to…if you have an extra hour every day.
The meal prep that’s easy…if you don’t mind spending half of Sunday in the kitchen.
Then REAL LIFE happens.
Work gets nuts.
You travel.
Your kids need to be driven everywhere.
You’re exhausted.
Your knee hurts.
Someone needs something from you. Again.
And suddenly all those healthy habits go to shit.
So you blame yourself.
You need more discipline.
More motivation.
More willpower.
Nope.
If something only works when your life is calm and predictable, it doesn’t actually work for your life.
And your life is not something you need to fix so you can finally take care of yourself.
Especially in perimenopause & menopause, when you’re already carrying a ridiculous mental load.
Healthy habits need to be flexible enough to survive busy weeks, vacations, shitty nights of sleep, work deadlines, family responsibilities and the occasional dinner that consists of whatever the hell you can find.
Will you do everything perfectly?
Hell no.
That was never the goal.
The goal is to figure out what works for YOU well enough that when life inevitably gets messy, you don’t have to throw everything out and “start over Monday.”
You adjust.
You do what you can.
And you keep fucking going.
THAT is consistency.
👉 Follow for tips that make perimenopause & menopause make sense.
Future Me Challenge | Day 48 🩷
The weather has been spectacular so far this week, with morning temps in the 60s!! Makes my morning walk just perfection. ☀️
My Day 47 deposits:
🚶🏽♀️Walk
🏋️ Strength training
👖Wore the fantastic jeans
🏥Annual skin check clear
🛏️Early bedtime
Future Me Balance: 185 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
If you keep starting over with your healthy habits in menopause, YOU may not be the problem (no matter what those mean gremlins in your head are telling you).
Your PLAN is.
I see this all the time with the women who come to me for help.
You want more energy.
You want to lose the weight that suddenly won’t budge.
You want to start strength training.
You want to eat in a way that doesn’t make you feel bloated or gross.
So you find someone else’s “perfect” plan, and you do it.
Until real life shows up.
You work long hours and travel…but the plan requires two hours a day.
You’re driving kids around every evening…but the meal plan requires hours of cooking and meal prep.
Your knees, hips, or back hurt and you’re nervous about getting injured…but you’re following a random menopause workout you found online.
Eventually, the plan falls apart.
And THIS is the part I want you to understand:
That does not automatically mean there is something wrong with you.
It means the plan was never realistic for your life in the first place.
NEWS FLASH-
There is no perfect menopause diet.
There is no perfect workout schedule.
There is no perfect health routine that works for every midlife woman.
Your nutrition, movement, sleep, and stress-management habits have to work with YOUR body, YOUR schedule, YOUR responsibilities and YOUR priorities.
Here’s the bummer so many women don’t want to hear:
Sometimes that takes trial and error.
Sometimes you’ll take one step forward and two steps back.
Sometimes you’ll need to change the plan because your life changed.
That isn’t failure, though!
That’s how you build a healthy life for the long haul. And what a blessing it is to be here for the long haul!
Your health routine shouldn’t require a perfect life.
It should be built to survive your real one.
Future Me Challenge | Day 47 🩷
Back to my regularly scheduled programming! I love traveling, but I also REALLY love being home with my comfy bed, pillow that doesn’t mess up my neck, and my dog.
My Day 46 deposits:
🚶🏽♀️Walk with my favorite girl
👖Found fantastic jeans
🧳Unpacked from my trip
💻Eased into work instead of forcing myself to hustle
Future Me Balance: 180 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
Lawd. I woke up sweating and panicking.
The only thing worse would’ve been if I were naked. 😂
Also, can we discuss how unfair it is that men get to wear bathing suits that basically look like their regular clothes?
Meanwhile, we’re over here trying to decide which three square inches of fabric make us feel the least self-conscious.
BUT…
I love to swim.
I love the beach.
I love being in the water.
And I refuse to miss out on things I love because I’m busy worrying about what my body looks like while I’m doing them.
Maybe the goal isn’t to LOVE how you look in a swimsuit every damn second.
Maybe it’s to put the swimsuit on anyway…
and go have some fucking fun. ❤️
Future Me Challenge | Day 44 & 45 & 46 🩷
Playing catch up today!
My Day 43, 44, &45 deposits:
♥️Vacation mode
📚Started an excellent new book
⭐Seeing my son
💧Drinking a lot of water
Future Me Balance: 176 deposits
No starting over. Just another deposit FUTURE ME is gonna love! 🩷
