Dr. Kristina Merdzhanova – nutritionist, licensed health consultant, choreographer, and dancer – along with the BalanSense Studio team, invites you to the special event “Eat, Train & Love After 35”, which will take place on April 12 at BalanSense Studio. The event is dedicated to the health and well-being of women in perimenopause and menopause, emphasizing the balance between nutrition and movement. The program includes strength and balance classes with Yulia Traykova, a nutrition lecture with Dr. Merdzhanova, and a stretching and mobility class with Asya Pavlova.
Dr. Merdzhanova answered some key questions related to the concept of “Eat, Train & Love After 35”, highlighting the importance of balanced nutrition and targeted physical activity for women in perimenopause and menopause:
- How can I adapt my diet to meet my body’s needs and goals (such as weight loss, muscle tone, or more energy)?
Your diet should align with your body’s level of activity. It is well known that consuming carbohydrates before a workout and proteins after a workout is beneficial. It is crucial to ensure that your food is high-quality and free from artificial colorings, preservatives, hormones, white sugar, white flour, palm oil, etc.
- What are the main mistakes people make when trying to maintain a balanced diet?
A common mistake is following diets that provide short-term results but cause stress to the body. Nutrition should be a lifelong habit—eating should be enjoyable, not restrictive. This is achievable when we understand food and how to combine it properly. The biggest issue is eliminating entire food groups, which leads to nutrient deficiencies.
- Are there specific foods or supplements that can improve recovery after exercise?
After training, it is important to nourish the muscles with an appropriate intake of protein, whether plant-based or animal-based. Many professional athletes are increasingly exploring vegetarian and vegan diets, and research shows they do not suffer from deficiencies. However, this is a personal choice.
- How should I eat if I work out in the evening and don’t want to overload my body before sleep?
Eating before sleep should happen a few hours in advance so that the stomach can rest during the night. If you work late or have commitments in the evening, it doesn’t mean you should stop eating after 7 PM and endure hunger, which can lead to overeating later. Your body signals when it needs nourishment, and it’s essential to listen to it. A typical dinner might include a salad with protein, steamed vegetables, nuts, and seeds.
- How can I choose the right type of physical activity based on my fitness level and physical condition?
Choosing a workout routine is highly individual. As we age, we naturally lose strength and flexibility, so it’s essential to find ways to maintain them over the years.
- How often and at what intensity should I train to achieve sustainable results?
The frequency of training depends on personal preferences and possibilities. I train every day, but this is due to my profession as a professional dancer and competitor. If my body signals that it needs rest, I allow it. Trust your intuition about your body’s limits.
- How can I combine different types of workouts (Pilates, strength training, cardio) for balanced development?
Workout variety is key. Strength training, flexibility exercises, aerobic, and anaerobic workouts should all be included for the best results.
- How can I prevent injuries and overexertion with a more intense workout routine?
Avoiding injuries depends on how you perform exercises. Trust your instructor’s expertise. Muscle soreness after a workout is a sign of good effort, but improper movement execution can lead to injuries. Always work with qualified professionals.
When training intensively, your body will signal its limits. Overexertion for quick results is unnecessary stress. Sustainable results should be part of your lifestyle, not just short-term efforts for a vacation-ready body.
- How can I adapt my routine if my lifestyle changes (more stress, less time for workouts, etc.)?
Regardless of changes in your life, maintaining proper nutrition and movement is crucial. Physical activity helps manage stress—neglecting it will only increase stress levels. Many psychologists recommend clients go for a run or walk in nature when stressed, as movement immediately reduces stress. It’s a two-way process—exercise releases happiness hormones. Stay healthy and take care of yourself! ❤️
Join us to learn more about the right fitness and nutrition plans to help you maintain good health and confidence!
Find out more about the event at the following link.
