Janet Wanjiru Body Transformation Coach

Guess who is back!

Coach Janet your wellness partner. The last few weeks have been something else. I was preparing for the Diani BNI Convention. At the same time, my dad was diagnosed with a brain tumor. Scared and confused is an understatement.

I did not know if to cancel going for this convention and stay behind in support of my family. My heart was in turmoil.

It is at this moment I had an honest conversation with God, I told him that I needed to go for this business meeting and I needed my dad to be okay. And after dealing with the guilt, I went

The convention turned out well, meeting as many entrepreneurs as I could, despite what was happening at home. I did not let anyone know my anxiety and the fear I was fighting inside.

After leaving the convention, I headed to the hospital and seeing dad 5 days post-surgery. He didn’t look okay as a bad headache had wiped away the smile in the pictures and videos my family had prior sent while in Diani. I was worried, sad at the same time.

The hardest part was when my mum asked me to say a prayer, at that moment I just wanted to cry, but I still said a prayer. I went home a worried daughter and I didn’t allow mum to see it.

Fast forward, dad is home, doing well and has no evidence that a surgery was done!

All was okay, my body wasn’t. All the anxiety, fear and everything in between came back, I felt overwhelmed all over sudden, tired, my body was just tired. My body finally caved in on all the emotions I had held deeply inside, being strong for me and my family, I noticed acne on my chest something that shows up when I am stressed out, and it was a painful acne.

I was to go back to the gym, I needed to fix afew things about my business and I had to make the decision to skip gym for August and do home workouts at least twice a week which I have not started as I fixed my business systems

I changed my alarm to sleep in abit more, and in afew days, my eyes which speak to me when tired finally said, thank you for the intentional rest, and the acne on my chest disappeared. My chest was finally clear.

7 Months in 2026 and I cannot remember the last time I slowed down and smelt the coffee, those that know me have always said that “Janet, you got some high voltage energy”. And that is a true story, but the same keeps me going without ever taking a rest and a slow down because I always have the energy to complete my tasks and more.
The unfortunate thing, the society who enjoy your high voltage energy do not understand when it dips alittle and now you have to explain to them that nothing is wrong, you just tired and you are recharging.

I am so grateful for the friends that called me almost daily, visited dad in my absentia and kept reassuring me. I am humbled. The financial support was also immense, we were able to clear the medical bill too.

It is so good to be back, and our topic for this month will be the Belly fat Pandemic, You will be so glad to be here!

Hope you are glad to have me back, let me know down in the comments, would love to hear from you!

To every woman over 40... this is your reminder. ✨

Your 40s aren't the end of your best years, they're the beginning of some of the most fulfilling ones.

📌 You've outgrown what no longer serves you.

📌 You've survived seasons that shaped your strength.

📌 You're creating the life you once dreamed about in quiet moments.

📌 You know your worth, and you no longer settle for less.

📌 You're not starting over, you're building from experience, wisdom, and resilience.

This is your soft-life era. Your confidence era. Your health era. Your time to choose yourself.

If we haven't met yet, let me introduce myself.

I'm a Body Transformation Coach dedicated to helping women over 40 become stronger, healthier, more confident, and feel their absolute best, without extreme diets or punishing workouts.

Because I believe every woman deserves to thrive in this season of life, not just get through it.

Here's to embracing your 40s and beyond with strength, grace, and confidence.

I'd love to be part of your journey. ❤️

Vaginal dryness, recurrent UTIs & Vaginal discomfort.

"Why you are suddenly experiencing dryness, burning, or more infections?"

If you've found yourself experiencing more urinary tract infections (UTIs), vaginal dryness, burning sensations, yeast infections, or bacterial infections during your 40s, you're not imagining it.

You're certainly not alone.

WHY DOES IT HAPPEN?

During perimenopause, estrogen gradually declines and fluctuates.

Estrogen plays an important role in keeping the vaginal tissues healthy, well lubricated, and maintaining the natural balance of good bacteria.

As estrogen declines, the vaginal tissues become thinner, drier, and more sensitive, making some women more susceptible to:

Vaginal dryness

Burning or irritation

Recurrent UTIs

Yeast infections

Bacterial infections

Discomfort during intimacy

WHAT YOU CAN DO

💧 Stay well hydrated. Your body, including your vaginal tissues—benefits from adequate water intake.

🍒 Include cranberries or unsweetened cranberry juice as part of a balanced diet. Some evidence suggests cranberry products may help reduce the risk of recurrent UTIs in certain people.

👙 Choose breathable cotton underwear and avoid tight-fitting clothing whenever possible.

🧼 Avoid heavily scented soaps, feminine sprays, or harsh products around the vaginal area. Gentle cleansing is usually all that's needed.

🥗 Continue nourishing your body with whole foods rich in fibre, protein, healthy fats, and colourful vegetables to support your overall health and wellbeing.

🩺 Don't ignore recurrent symptoms. Persistent burning, unusual discharge, frequent infections, or pain deserve medical attention.

🤍 REMEMBER

Perimenopause doesn't mean giving up on your vaginal health.

Your body may be changing, but it can still be healthy, comfortable, and well supported.

Please extend yourself grace during this season. Your body isn't betraying you, it's asking for a different kind of care.

Share this with a sister girl in her 40s......

"Why are YOU suddenly growing hair on your chin?"

SYMPTOM #5: EXCESS FACIAL & BODY HAIR

Have you found yourself plucking hairs from your chin, noticing a faint moustache, or wondering why hair is suddenly appearing around your ni***es?

You're not imagining it, and you're certainly not alone.

One of the lesser-known symptoms of perimenopause is unwanted hair growth in places you may never have experienced before.

WHY DOES IT HAPPEN?

During perimenopause, estrogen and progesterone don't simply decline, they fluctuate. As these hormones change, the balance between female hormones and androgens (male hormones) also changes.

Even when your androgen levels remain normal, their effects may become more noticeable.

This can lead to:

• Hair growth on the chin
• Hair on the upper lip
• Hair around the ni***es
• Coarser or darker facial hair
• Hair loss or thinning on the scalp

Yes, frustratingly, some women find they're losing hair on their heads while growing it in places they'd rather not!

THE GOOD NEWS?

There are ways to support your body during this transition.

✔️ Prioritize protein-rich meals to support healthy hair growth.

✔️ Strength train regularly and maintain a healthy body composition to support hormone health and insulin sensitivity.

✔️ Eat a fibre-rich diet filled with colourful vegetables, healthy fats, and whole foods to support hormone metabolism.

✔️ Prioritize quality sleep and manage stress, as chronic stress can contribute to hormonal imbalances.

✔️ If facial hair growth becomes excessive or is accompanied by severe hair loss, irregular periods, or rapid changes, please speak with your healthcare provider to rule out other causes.

🤍 REMEMBER

Perimenopause doesn't just affect your periods, it can affect your skin, hair, metabolism, muscles, joints, and much more.

Your body is changing. It isn't betraying you.

Understanding these changes is the first step toward supporting them with confidence and compassion.

Share this with a girlie in her 40s who needs to hear this!

I went quiet for a few days... and for good reason.

Last Wednesday, I woke up with a slightly sore throat. By Thursday, I had traveled to Nanyuki, and I think the cold weather there tipped things over. By Friday, it was a full-blown flu. Then came Saturday and Sunday ~ with a pounding headache, body aches, and that feeling of simply not being yourself.

What made this so strange is that I rarely get the flu. I honestly can't remember the last time I had one. So this one caught me completely by surprise.

Looking back, I realized something. I hadn't been working out, not because I didn't want to, but because I was traveling, constantly on the move, sleeping too little, and running on a very full schedule. My usual routines of exercise and proper rest had disappeared.

On Saturday, once my headache eased, I decided to do a short, gentle workout at home. Nothing intense ~ just enough to get my body moving.

To my surprise, I felt so much better afterwards. The headache never came back, and I would say I felt about 80% better. Was it the workout alone? Probably not. My body was already fighting the infection. But I do believe that gentle movement, when your body is ready for it, can help you feel better and support recovery.

Then yesterday (Monday), I was able to get back into the gym for a full strength workout. I listened to my body, took it one exercise at a time, and to my surprise, I felt strong. I was lifting heavy again and felt almost like myself. That was a reminder that giving my body the time it needed to recover had paid off.

I'm still paying attention to my body and not taking my health for granted, but I'm incredibly grateful for how far I've come in less than a week ~ especially without needing medication.

I know this flu has been making its rounds. I've spoken to people who've had it for weeks ~ a close loved one battled it for almost three weeks, and someone else I know was unwell for nearly a month. So I feel incredibly thankful that mine improved within a week.

If you're currently dealing with the flu, please don't ignore what your body is asking for. Rest. Sleep. Stay hydrated. Nourish yourself. And when you're genuinely feeling up to it, a gentle walk or a light workout may help you feel a little more like yourself again.

Sometimes our bodies remind us that good health isn't built in a day ~ it's built in the habits we practice consistently.

Take care of your body. It works incredibly hard to take care of you. ❤️

Why Is My Shoulder Suddenly So Painful & Stiff?

SYMPTOM #3

"I didn't injure it... so why does it hurt to lift my arm?"

If you're between 40–60 years old and you've developed persistent shoulder pain, stiffness, or difficulty reaching overhead, you may be experiencing Frozen Shoulder (Adhesive Capsulitis).

The perimenopause connection

Frozen shoulder is more common during the years many women experience perimenopause.

Although perimenopause doesn't directly cause frozen shoulder, fluctuating and declining estrogen may contribute to:

• Increased joint stiffness

• Muscle and tendon discomfort

• Slower tissue recovery

These changes may make shoulder problems more likely or make symptoms feel worse.

What you might notice

✓ Persistent shoulder pain

✓ Difficulty lifting your arm

✓ Pain when reaching behind your back

✓ Trouble getting dressed or brushing your hair

✓ Pain that is often worse at night

What you can do..

🏋🏾‍♀️ Keep your shoulder moving with gentle, pain-free exercises.

🤸🏾‍♀️ Work with a physiotherapist if movement becomes limited.

🥗 Eat a nutrient-rich, anti-inflammatory diet to support your muscles and joints.

💪 Continue strength training within your comfort level.

😴 Prioritize quality sleep and recovery.

👩🏽‍⚕️ Don't ignore persistent shoulder pain—early assessment can make recovery easier.

Remember...

Perimenopause isn't only about hot flushes and irregular periods.

Sometimes your joints, muscles, and mobility are part of the story too.

The sooner you understand what's happening, the sooner you can take steps to support your body.

Let me know if you have experienced the frozen shoulder?

My experience in the comments below

Perimenopause Symptoms Series

Symptom #1: Abdominal Pain, Bloating & Digestive Changes

"Why am I suddenly bloated all the time?"

If you're in your 40s and finding yourself dealing with bloating, abdominal discomfort, constipation, diarrhea, or IBS-like symptoms ~ especially before your period ~you're not imagining it.

Many women assume it's "just hormones," but your gut health may be playing a much bigger role than you realize.

During perimenopause, fluctuating estrogen and progesterone can slow down or speed up digestion, leading to uncomfortable digestive symptoms.

At the same time, the health of your gut microbiome becomes even more important.

One important part of your gut is called the estrobolome ~the community of beneficial bacteria responsible for helping your body process and eliminate excess estrogen.

When your gut is healthy, your hormones are better supported.

But when it's out of balance due to stress, poor sleep, processed foods, chronic inflammation, certain medications, or a low-fibre diet, your body may struggle to eliminate excess estrogen efficiently, making symptoms feel worse.

Here's how you can support your gut and your hormones:

🥗 Choose whole, fibre-rich foods to nourish your gut bacteria and support healthy estrogen metabolism.

🧄 Include prebiotic and fermented foods to help maintain a healthy gut microbiome. Make Kefir your friend and fermented cabbage

💧 Drink enough water to promote regular bowel movements and reduce constipation.

🚶🏾‍♀️ Move your body daily. A simple walk can improve digestion, reduce bloating, and support hormone balance.

🍽️ Identify your trigger foods. Notice which foods consistently leave you feeling bloated or uncomfortable. Wheat will be one of the major ones

🤍 Be kind to your body. Perimenopause isn't your body working against you ~it's your body asking for a different kind of care.

Remember: A healthy gut doesn't just improve digestion. It also plays a vital role in supporting healthy hormone balance.

The more you understand what's happening inside your body, the more empowered you'll be to navigate perimenopause with confidence.

Let me know if you have experienced this symptom after 40

PERIMENOPAUSE: What Is It and How Does It Show Up?

Many women think menopause is something that happens overnight.

The truth is that for most women, the journey begins years earlier with a stage called PERIMENOPAUSE.

Perimenopause simply means "around menopause."

It is the transitional phase when your ovaries gradually begin producing less estrogen and progesterone, causing hormonal fluctuations that can affect nearly every system in your body.

For some women, this phase can begin as early as their late 30s, but it most commonly starts in the 40s and can last several years.

The challenge is that many women don't realize they are in perimenopause because the symptoms often appear gradually and seem unrelated.

Here are some common symptoms and how they may show up in everyday life:

🔥 Weight gain, especially around the belly

You haven't changed your eating habits, yet your clothes are tighter and the scale keeps creeping up.

😴 Poor sleep

You struggle to fall asleep, wake up frequently during the night, or wake up exhausted despite spending enough time in bed.

🧠 Brain fog

You forget names, appointments, why you walked into a room, or find it harder to concentrate than before.

😩 Fatigue

You feel drained, overwhelmed, and lacking energy even after resting.

😡 Mood changes

You become more irritable, anxious, emotional, or experience mood swings that seem out of character.

💦 Hot flashes and night sweats

Sudden feelings of heat, excessive sweating, or waking up drenched at night.

❤️ Low libido

A noticeable decrease in sexual desire or interest.

🍽️ Increased cravings

Particularly for sugar and refined carbohydrates.

🦴 Joint aches and stiffness

Your knees, hips, shoulders, or other joints may feel sore without a clear reason.

❤️ Palpitations

Occasional awareness of your heartbeat, fluttering sensations, or a racing heart.

The important thing to know is this:

These symptoms are not a sign that you're lazy, weak, or "getting old."

They are often signs that your hormones are changing and your body needs a different approach to nutrition, exercise, stress management, and recovery.

Over the next few days, we'll talk about why these symptoms happen and what you can do to navigate perimenopause successfully.

Have you experienced any of these symptoms? Let me know in the comments.

Nobody warned us that one day we would be eating less, exercising more, and still struggle with weight gain, fatigue, poor sleep, brain fog, and mood changes.

If you're over 40 and wondering, "What on earth is happening to my body?" this conversation is for you.

Over the years, I have had the privilege of working with hundreds of women between the ages of 40 and 62, and one thing has become crystal clear:

Women are struggling.

Many are doing everything they used to do—eating less, exercising more, skipping meals, trying every diet under the sun—yet the weight keeps creeping up.

Others are dealing with:
👉 Poor sleep
👉 Mood swings
👉 Anxiety
👉 Brain fog
👉 Exhaustion
👉 Increased belly fat
👉 Low libido
👉 Joint aches and pains
👉 Hot flashes and night sweats

And the most frustrating part?

Many women think they are failing, when in reality, their bodies are going through a major hormonal transition called PERIMENOPAUSE.

This season can feel confusing, frustrating, and even lonely. But I want you to know that you are not losing your mind, and you are not alone.

The good news is that you are not powerless.

With the right knowledge, nutrition, exercise, lifestyle habits, and mindset, you can navigate this season successfully, protect your health, maintain a healthy weight, and continue to thrive.

Over the next few days, I'll be sharing practical, easy-to-understand information about perimenopause:

✔ What it really is
✔ The signs and symptoms to look out for
✔ Why your body is changing
✔ Why weight loss becomes harder
✔ The biggest mistakes women make
✔ What actually works for women over 40
✔ How to regain control of your health and body

If you're a woman over 40 ~or you know one ~stay tuned.

This conversation could change how you view your body forever.

Drop a ❤️ if you're ready to learn more about perimenopause and how to thrive through this season of life.

Share with a sister that you know will benefit from this conversation...

Recently, I had a clarity call with a woman that broke my heart into a thousand pieces.

On the outside, she seemed to have everything going for her. She had a beautiful family, a successful career, and many things that most people would consider a blessing.

But beneath the surface, she was struggling.

She shared alot of things she has been through healthwise and emeotionally and one was that she has been living with fibromyalgia, and my heart immediately sank.

If you've ever known someone living with fibromyalgia, you know it is not "just pain." It can affect every part of a person's life. Some days you wake up feeling as though you have been hit by a truck. Your body aches, your energy is low, and even simple daily activities can feel overwhelming.

What makes it even harder is that many people cannot see the pain.

The conversation left me thinking about how many women over 40 are carrying invisible burdens. They are managing careers, businesses, families, aging parents, relationships, responsibilities, and expectations while silently carrying stress that accumulates over years.

And sometimes that stress shows up in the body.

As we talked, I found myself reflecting on the importance of protecting our peace and managing stress before it begins to affect our health and quality of life.

So today, I want to share five reminders for every woman over 40:

❤️ 1. Choose Yourself

Many women have spent years putting everyone else's needs before their own.

Choosing yourself is not selfish.

It is necessary.

You deserve the same care, attention, and compassion that you freely give to everyone else.

❤️ 2. Learn to Say No

No is a powerful word.

You do not have to attend every event, solve every problem, or carry every burden.

Protect your energy.

Protect your peace.

And don't feel guilty about it.

❤️ 3. Know When to Start, Stop, and Continue

Your body is always communicating with you.

Pay attention.

There are seasons to push forward and seasons to rest.

One of the greatest forms of wisdom is knowing the difference.

❤️ 4. Be Intentional About Fun

As adults, we often schedule meetings, deadlines, and responsibilities.

But when was the last time you scheduled joy?

Laughter, connection, adventure, and play are not luxuries.

They are part of a healthy life.

❤️ 5. Lean on a Higher Power

For me, that means leaning on God.

There is comfort in knowing that we do not have to carry every burden alone.

Sometimes all we need is enough grace for today.

One day at a time.

My prayer for every woman over 40 is that she experiences peace in her mind, strength in her body, and joy in her heart.

That she learns to listen to her body.

That she gives herself permission to rest.

That she protects her peace.

And that she remembers that her health matters too.

Because at the end of the day, your body should be a happy place to live in.

Take care of it. ❤️

Share with a woman over 40 who needs this reminder!