While I primarily focus on nutrition, I’m a firm believer in holistic well-being, and movement is a crucial part of that equation. Nourishing exercise routines are often a frequent topic of conversation with my clients as we discuss what’s best for their bodies at any given moment.
Many of my clients are highly driven, ambitious women who excel in all areas of life. They manage demanding careers, maintain vibrant social lives, travel frequently, and engage in high-energy workouts like spinning, boot camps, or intense gym classes. While these activities can be empowering, intense, and energising, the key is to balance them with nourishing exercise routines that truly support the body’s needs.
When Intense Workouts Can Be Counterproductive
Research shows that while high-intensity workouts like HIIT and spinning are excellent for cardiovascular health and building muscle, they can elevate cortisol, the body’s primary stress hormone. Consistently elevated cortisol can interfere with other hormones like oestrogen and progesterone, leading to imbalances that can affect your mood, energy levels, and overall health.
This is particularly important for women, whose hormone fluctuations can naturally cause fatigue and emotional strain, especially in the days leading up to their period. During such times, nourishing exercise routines that focus on low-intensity activities—like yoga, walking, or Pilates—are far more beneficial than pushing through a demanding workout.
Understanding Your Body’s Needs: Cycle Syncing and Stress Management
To truly embrace nourishing exercise routines, it’s essential to sync your movement with your menstrual cycle. In the follicular phase (right after your period), you may feel more energised, making it a great time to engage in more intense exercise.
However, during the luteal phase (the days leading up to your period), your body craves gentler, restorative movement. Listening to these natural signals can help you avoid burnout, fatigue, and hormone imbalances.
Ignoring your body’s needs by pushing through strenuous workouts during stressful times can lead to chronic stress. Long-term elevated cortisol levels may contribute to sleep disturbances, fatigue, and even weight gain. Nourishing exercise routines can help mitigate these effects by prioritising balance and recovery over intensity.
Movement as Nourishment, Not Punishment
One of the key shifts I encourage my clients to make is viewing exercise as nourishment, not punishment. Nourishing exercise routines should feel like self-love, not an obligation. Ask yourself, “What would top up my cup today?” Sometimes, it’s a high-energy spin class, but on other days, a long walk in the park or a calming yoga session might be exactly what your body needs.
For those with a dynamic and varied exercise regime, recovery is just as important as the workouts themselves. If you regularly engage in intense physical activity, make sure your recovery process includes proper nutrition (especially protein and healthy fats), hydration, stretching, and scheduled rest days.
Nourishing exercise routines can also include recovery practices like sauna sessions, massages, and magnesium supplements to help your body heal and prevent injuries.
Exercise as Medicine—In the Right Dose
Exercise is a form of medicine for both physical and mental health, but it must be dosed correctly. Just as you wouldn’t take too much of a medication, the same approach applies to movement. Nourishing exercise routines should leave you feeling energised and refreshed, not drained or burnt out.
Each time you prepare to exercise, ask yourself what kind of movement would truly nourish your body that day. By tuning into your energy levels, stress load, and where you are in your cycle, you can choose the type of movement that will best support your well-being.
The Takeaway: Listen to Your Body and Choose Nourishing Exercise Routines
Incorporating nourishing exercise routines into your lifestyle doesn’t mean giving up high-energy workouts altogether. It’s about finding balance and listening to your body’s needs. Whether it’s an intense cardio session, a peaceful yoga practice, or a walk in nature, the key is to choose movement that feels right for you on any given day.
Your body thrives on movement that nourishes it, and by honouring that, you’ll feel more balanced, energised, and empowered in both your workouts and your everyday life.
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