Lifelong Strong with Vera Ross

büddhi Babble Podcast: Q&A with Vera Ross

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Carolina: Hi, I'm Carolina. This is Amanda, and you’re listening to the büddhi Babble podcast. We’ve got a very special guest today: Vera Ross—personal trainer, FlowLIFT teacher, and holder of a master’s in public health. She works with clients online and in person here in San Diego, and she specializes in supporting women through perimenopause and menopause. We’re going to talk about strength training, why it matters at this stage of life, and the mix of exercise that helps you feel your best. Welcome, Vera!

Vera: Thank you so much for having me—this is going to be fun!

Amanda: To start, tell us a bit about your background. How did you become a personal trainer, and what led you to focus on (peri)menopause? How does your master’s in public health fit in?

Vera: I’ll keep it brief. I was a Division II collegiate athlete in cross-country and track. After undergrad, I knew I wanted to stay connected to movement, even if not directly in sports. I tried a few jobs, realized what I didn’t want, and naturally fell into personal training—got certified (eventually multiple certifications), started working right away, and built a solid client base with help from generous colleagues.

What I noticed quickly was that clients—mostly women—needed more than workouts. We were talking food, stress, sleep, and work–life balance. A friend nudged me toward public health: I got my MPH and became a Certified Health Education Specialist, which prepared me for more clinical health coaching roles. In those roles, I became very weight-inclusive; my focus is sustainable behavior change, not chasing a number on the scale.

Over the last few years, more clients have been referred by physicians specifically for menopause support. Strength training is now frequently recommended to mitigate symptoms, so I’ve dived deep into that research and practice. It’s become a real area of expertise for me.

Carolina: You’re also a FlowLIFT instructor. How did that come about?

Vera: A fellow instructor, Mags, pulled me in. Funny story—I showed up to the certification without a change of clothes, even though the email said to bring one. My first FlowLIFT class was during the cert… and I was drenched. I literally had to buy a new outfit. It was humbling and exhilarating. As a former collegiate athlete, I can say it’s one of the most challenging modalities I’ve learned—physically and mentally—and it’s made me a better practitioner and student.

Amanda: Why is FlowLIFT so sweaty? It’s not a heated class, but everyone’s drenched.

Vera: You’re recruiting nearly every major muscle group, constantly engaging your core, and coordinating complex patterns—so you’ve got muscular effort plus mental focus. That combination drives intensity, and the sweat follows.

Carolina: You teach both personal training and FlowLIFT. How do those roles feel different for you?

Vera: Teaching FlowLIFT demands precision and zero breaks—you’re leading, demoing perfectly, and keeping the room’s energy. Honestly, I get an even bigger workout when I teach because I’m “holding it together” for the class. Strength training and FlowLIFT also reinforce each other: strength work improves your FlowLIFT form and power; FlowLIFT’s mobility, light resistance, and core help prevent injuries and keep your strength training sharp.

Amanda: Why is strength training so important for women in perimenopause and menopause?

Vera: Menopause is defined as 12 months without a period; perimenopause is the lead-up. Hormonal changes—drops in estrogen, IGF-1, and especially testosterone—can reduce muscle mass, sap energy and motivation, and lower bone density. That raises risks like sarcopenia (loss of muscle) and fractures after falls.

So strength training isn’t just aesthetic—it’s about autonomy and quality of life: getting on the floor with kids or grandkids, traveling, living independently. The medical literature now points to strength training as a behavioral intervention that mitigates symptoms and slows functional decline. You can’t stop time, but you can massively blunt its effects.

Carolina: What are the biggest misconceptions women have about exercising in this stage of life?

Vera: Two big ones:

1. The “perfect class will fix me fast” myth. Marketing shows 25-year-olds in matching sets high-fiving after a week. Real change takes months of consistent effort—think at least six months of 5–6 active days/week, with a minimum of 2 strength days and 3–4 cardio sessions.
2. Underestimating the dose. Doing 20–30 minutes a couple times a week and expecting big results leads to discouragement. Exercise is hygiene—like brushing your teeth. Fancy tools don’t do the work for you; consistency does.

Amanda: What would an ideal week of fitness look like for someone in perimenopause/menopause?

Vera: A simple, effective template:

• 2 days strength training. Either two full-body sessions or one lower-body + one upper-body; include core in both.
• 4–5 days cardio.
  • If you have ≥30 minutes: moderate intensity (you can speak only in short sentences).
  • If you’re short on time: go higher intensity intervals where conversation isn’t possible.
• Mobility & flexibility: At least one dedicated mobility session (yoga, FlowLIFT, or a mobility routine). If not a full session, sprinkle mobility into strength or FlowLIFT days. Aim for daily micro-stretching; if not, take one 20–60 minute session weekly.

It sounds like a lot, but like toothbrushing, you build the habit and it becomes automatic.

Carolina: What are the biggest barriers to staying consistent—and how do women overcome them?

Vera: Education and support. Many start too hard, get very sore, miss a few days, and feel they’ve “failed.” Accountability helps: a workout buddy or a qualified professional. We hire experts for taxes and cars; guidance for health behaviors is just as sensible. A good coach personalizes, teaches, and right-sizes expectations so you can stick with it.

Amanda: Some women fear heavy lifting: “I don’t want to get bulky.” What do you tell them?

Vera: Getting “big” is incredibly hard and requires a massive, deliberate lifestyle shift—most women absolutely won’t bulk. Heavy lifting improves bone density, hormone balance, and muscle mass, and changes body composition so clothes fit better—even if the scale doesn’t move dramatically. You’ll look and feel tighter and stronger.

Carolina: What are signs your workout routine isn’t working?

Vera:

• You’re constantly wiped out (not just occasionally tired).
• You’re over-sore most of the time.
• You dread every workout.
• You’re not progressing toward goals.

All point to rebalancing training, recovery, sleep, and nutrition—and sometimes updating the plan you used 20 years ago.

Amanda: Is tennis (or a single favorite activity) enough?

Vera: Usually not on its own. Our needs evolve. Exclusive tennis (or only running, etc.) often fails to deliver the full benefits: strength, longer-form cardio, mobility, and injury prevention. Keep what you love—just round it out.

Amanda: There’s a lot of messaging like “don’t be so hard on yourself.” How do you balance compassion with the reality that progress requires effort?

Vera: We never shame. But we also tell the truth: meaningful change requires pushing yourself sometimes. Many people just haven’t experienced that “I’m working really hard but I’m okay” zone. With guidance, it becomes familiar and empowering.

Amanda: Beyond physical benefits, what mental health benefits do you see from strength training and FlowLIFT?

Vera: Huge. Strength sessions can be meditative—controlled, present, focused. FlowLIFT delivers a different high with music and complex sequencing. My evening clients often arrive stressed and leave visibly lighter. And for menopausal symptoms like anxiety and low mood, regular exercise is a proven help. You may not see physical changes for months, but the mental lift is often immediate.

Amanda: Does FlowLIFT “count” as strength training? How do you see them fitting together?

Vera: FlowLIFT isn’t heavy strength training—it moves faster with lighter weights—but it mirrors many foundational patterns: squats, deadlifts, lunges, pushes, pulls, tons of core. Strength training makes you better at FlowLIFT; FlowLIFT’s mobility and core work help you stay resilient for heavy lifting. Do both for the best results.

Carolina: FlowLIFT feels like it makes me smarter because of the coordination—am I imagining that?

Vera: Not at all. Complex, coordinated movement helps preserve brain volume and protects against cognitive decline as we age. It genuinely trains your brain.

Carolina: Top three pieces of advice for women just starting a strength journey?

Vera:

1. Find a qualified coach you feel comfortable with (even for a session or two).
2. Have a plan (exercise, progressions, recovery, and schedule).
3. Commit to at least six months of consistent work. Don’t judge the whole process by week one soreness.

Amanda: Your combination of credentials is unique. Why does that matter for clients?

Vera: If I can’t reach you between the ears, nothing sticks. The MPH and health-education background help me personalize behavior change, vet evidence (not fads), and build autonomy. Many of my clients have stayed 10–12 years because we use an evidence-based, practical approach that fits real lives.

Amanda: If someone is highly consistent, what can they expect in the first 3–6 months with you?

Vera: You’ll feel better quickly, and you’ll make measurable progress toward your goals. We also refine the goals—especially if they were scale-centric—because body composition often shifts even when weight doesn’t. Most importantly, you’ll build a toolkit you can use for life: skills, habits, and confidence to sustain results independently.

Carolina: What’s your take on weight-loss injections (GLP-1s like semaglutide/tirzepatide)?

Vera: Used casually, they can be risky—especially for muscle loss and disordered eating patterns. Used clinically with medical oversight and lifestyle coaching, they can help specific patients (e.g., those with overwhelming food noise) as part of a comprehensive plan that prioritizes protein, resistance training, and an exit strategy. Without that, you risk sarcopenia and a slowed metabolism, making long-term weight maintenance harder.

Amanda: Where can people find you if they want to learn more or work with you?

Vera: CoachVeraRoss.com and on Instagram at @coach_vera. My bio’s also on the Booty Moves site. I work with clients in San Diego and online across the country and internationally. Message me—I’m a real person and I’ll reply.

Amanda: For online clients, what home equipment do you recommend?

Vera: Keep it simple: dumbbells, kettlebells, and a TRX go a long way. Fancy gear won’t make you use it more. Start with what you’ll actually use, and as you get stronger, add heavier weights—kettlebells are great space-savers.

Carolina: Thank you so much, Vera—this was incredibly helpful.
Vera: Thank you for having me! I’m excited to design a specialty workout for you both based on FlowLIFT moves—just say when.

Amanda: That was so educational—we love talking to Vera. She’s so knowledgeable, and that blend of credentials is rare.
Carolina: We learned a ton.

Carolina: We hope you enjoyed this episode! Next time, we’re talking to Angela about gardening—one of my favorite pastimes—and I can’t wait to pick her brain on making our gardens thrive.
Amanda: Thanks for listening—see you next time!

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