 “I Just Can’t Get Started!” – How to Build Fitness Habits When Motivation Is Low
Sound familiar? Starting anything—especially a new fitness routine, is usually harder than finishing it. The good news: low motivation isn’t a flaw. It’s your brain doing a natural cost–benefit calculation:
If the perceived cost feels too high, your brain pushes toward avoidance. Recognising this can stop guilt, self-blame and help you see that success often comes from adjusting the conditions, not forcing yourself. Here’s how. ⸻ 1. Lack of Motivation Is a Signal, Not a Weakness When you don’t feel motivated, it doesn’t mean you’re lazy. It means your brain sees a challenge as uncertain or effortful. Instead of judging yourself, ask: “How can I make this feel safer, smaller, or clearer?” ⸻ 2. Lower the Brain’s “Effort Cost” Your brain resists challenges that feel overwhelming. You can reduce this resistance by:
Example: Instead of aiming for 1 hour at the gym every other day, start with just 10 minutes on the treadmill. After 2 weeks, gradually increase to 30 minutes. The goal isn’t intensity—it’s building the habit of showing up at that time and place consistently. Once the habit is in place, adding time or effort becomes much easier. ⸻ 3. Consistency Matters More Than Intensity Your brain adapts to repeated exposure, not heroic one-time pushes. Small, consistent challenges:
This is why routines usually outperform bursts of motivation. ⸻ 4. Recovery Affects Motivation More Than Mindset Sleep deprivation, high stress, and under-fueling make effort feel harder. When motivation drops, ask yourself:
Addressing these factors often restores motivation more effectively than “trying harder.” ⸻ 5. Motivation Often Follows Action Research shows that taking action creates motivation, not the other way around. Starting a task reduces uncertainty, activates your brain’s reward systems, and makes continuing easier. Key idea: Don’t wait to feel motivated. Make starting so small and structured that motivation isn’t required. Momentum builds itself. ⸻ Practical Takeaways When motivation is low:
Take action—even tiny steps count. 1,000 steps a day eventually become 10,000. Understanding how your brain evaluates effort helps you work with your biology, not against it, creating sustainable discipline that lasts.  Fasting can be very Good. Underfuelling can be very Bad. They are not the same thing
I’m writing this in response to questions I often receive from clients, such as:
Let’s be clear about four things;
Now remember I am not a doctor, and as I say below fasting isn’t suitable for everyone. people with certain conditions aren’t advise to fast and you should check with your GP is you have any health conditions Also beware of rearranging your life and changing behavior after reading any one book, article or podcast! If you’ve read my previous blog on the dangers of RED-S and hypothalamic amenorrhoea (HA), you’ll know that chronic energy deficiency can have serious consequences, particularly for hormonal and reproductive health—for all genders, but especially for those who are biologically female. But correctly applied fasting does not automatically trigger these issues. In fact, quite the opposite: when done properly, fasting can support metabolic health and hormonal balance. **What Is Fasting? Fasting: A Tool, Not a Deficit** Fasting, when done correctly, is a planned period without calorie intake or insulin stimulation. It gives your digestive and metabolic systems a purposeful rest. Research shows that fasting can:
Fasting will not harm your metabolism, stress your adrenals, or cause malnutrition—unless it’s overdone or paired with insufficient nutrition. What counts as “overdone” or “done incorrectly” is highly individual and depends on age, gender, lifestyle, goals, health status, weight, and activity levels. Fasting must be followed by nutritious feasting to prevent underfuelling and its consequences. Fasting is a controlled pause, not a starvation state. During your eating window, you should refuel with nutrient-dense foods that restore energy, nourish your body, and replenish your stores. Common Fasting Protocols There are many protocols when it comes to fasting and the right approach for you is very personal and depends on your goals and lifestyle and experience The easiest, safest, and most widely used method is: • Time-Restricted Eating (TRE) Examples: 12:12, 14:10, 16:8, 18:6. A 12:12 window means you fast for 12 hours (water allowed) and then eat for 12 hours. TRE is simple, sustainable, and works well with natural circadian rhythms. The length of the eating window can be adjusted to fit your needs. Underfuelling: When Fasting Becomes potentially Harmful Underfuelling occurs when your daily intake of energy and nutrients is consistently below what your body requires—whether you are fasting or not. Consequences can include:
Unlike strategic fasting, underfuelling is not intentional or beneficial—it is an ongoing energy deficit that stresses the body. How to Fast Without Underfuelling The goal is to access the benefits of fasting while meeting your nutritional needs. 1. Prioritise nutrient-dense meals During your eating window, do not diet. Eat a wide variety of colourful whole foods, including protein, healthy fats, complex carbs, vitamins, and minerals. Avoid ultra-processed foods—but don’t restrict carbs, fats, protein, or calories. 2. Time your exercise wisely Consider arranging your eating window so you can fuel around workouts. Opinions vary on this, but if you want to proceed on the side of caution, it’s a sensible approach. I personal feel early eating windows are better for multiple reasons especially hormone support but research again is mixed on this topic 3. Listen to your body Hunger, dizziness, or persistent fatigue indicate that your fasting protocol needs adjusting. Don’t ignore these signs. 4. Match your fasting window to your personal needs If you’re very active, shorter eating windows (e.g., 18:6) may make it difficult to consume enough food. Adequate intake is essential. Side note: If weight loss is your goal, see the end of this blog. For women, reassurance is simple: Hormones and metabolism thrive on adequate nutrition, and they can tolerate the occasional missed meal. Fasting becomes problematic only when energy intake is chronically low to support your energy needs If you’re hungry, eat. If you’re not hungry, don’t eat. Don’t skip meals and then compensate with milky coffees or low-calorie snack bars. But don’t fear missing a meal either. If you choose to explore fasting:
The Bottom Line In my humble opinion, and according to current research:
Authors and “Experts” such as:
Having regular time off eating—a minimum of 12 hours a day—is beneficial for everyone for long-term health. If you have any questions after reading this, send them to me. I’ll answer them in a future blog—and if I don’t know the answer, I’ll research it and share what I find. “ahem…..” But what If Your Goal Is Weight Loss? Don’t you need to eat less than you burn to achieve this? Great question ! Watch out for my next blog which will tackle the complex subject of weight loss.  You may have heard of Creatine as a body builder supplement but isn’t just for that — it’s one of the most studied and effective supplements for supporting healthy aging. Recent Research shows it can help maintain muscle strength, mobility, vascular health, and even cognitive function as we get older. So I thought I’d write a little blog about what studies show.
⸻ Muscle & Mobility Creatine helps older adults gain more muscle and strength when combined with resistance training. (Devries & Phillips, 2014; Candow et al., 2022). Takeaway: Creatine + regular strength training helps fight age-related muscle loss and improves daily function. ⸻ Bone & Balance By improving muscle power and loading forces on bones, creatine may support bone strength and stability, reducing fall risk (Chilibeck et al., 2015). Takeaway: creatine supports muscular strength and stronger muscles mean better balance and independence. ⸻ Vascular Health Recent studies suggest creatine may improve blood vessel function and arterial flexibility, while lowering fasting glucose and triglycerides in older adults (Mizuno et al., 2024). Takeaway: Creatine could help protect cardiovascular health as part of a healthy lifestyle. ⸻ Brain & Dementia Prevention Emerging evidence links creatine to better memory and processing speed in older adults, likely due to improved brain energy metabolism (Avgerinos et al., 2018; Dolan et al., 2021). Some data suggest it may help delay cognitive decline, though more research is needed. Takeaway: Creatine shows promise for supporting brain health — not a cure, but a smart addition to an overall brain-healthy routine. ⸻ ⚖️ Safe & Simple, this is what is recommended
⸻ ⚠️ Possible Downsides & Risk Factors Creatine is very safe for most people, but a few caveats apply:
⸻ 🔬 References
 Puberty is a huge, sometimes confusing stage in a girl’s life, especially when it comes to sport, training, and overall health.
For parents, teachers, coaches, and mentors, understanding what’s happening can make a real difference in helping girls feel confident and perform at their best. Here are 10 key insights I learned from Dr Stacy Simms during her “Next Generation” course—things everyone should know when supporting girls in sport through puberty: 1. Temporary performance dips are normal During puberty, girls might feel slower, less coordinated, or less powerful. That’s because their bodies are changing—limbs lengthen, hips widen, and their centre of gravity shifts. The brain has to “relearn” movement patterns, so what looks like a drop in skill is just biology catching up. With patience and the right support, performance comes back. 2. ACL injuries are more likely Girls in puberty are at higher risk of ACL injuries compared to boys due to widening pelvis. Hormones, joint flexibility, and movement patterns all play a role. Strength and technique work—especially around landing and stability—can greatly reduce the risk. 3. Sleep often suffers Puberty naturally shifts the sleep cycle later, and add in school, social life, and training—it’s easy to see why sleep suffers. Even if a girl spends enough time in bed, poor sleep quality can affect recovery, mood, and focus. 4. Early specialisation isn’t the answer Focusing on one sport too early can do more harm than good. It increases injury risk and burnout. Playing multiple sports develops broader skills, keeps training enjoyable, and supports long-term success. 5. Energy matters more than calories Even if a girl eats three meals a day, she might not be fuelling enough for growth and training. Skipped snacks, poor timing, or low appetite after exercise can leave energy gaps, which can affect periods, bones, and performance. Visit my previous blogs ( on hypothalamic amenhorrea and RED-S) on the risks associated with low energy availability due to under-fueling. 6. Girls can excel in endurance Thanks to their muscle fibre make-up, girls often resist fatigue better and shine in endurance activities. When training is planned with this in mind, girls can work smarter and recover faster with adequate fuel 7. Growing bones need extra care Bones often grow faster than muscles and tendons can keep up, which can lead to growth-related injuries. These aren’t random, they can be prevented with sensible loads, proper nutrition, and careful monitoring. 8. Periods can guide performance Tracking the menstrual cycle helps understand training and recovery. Cycles are often irregular in the first few years after a girl’s first period, which is completely normal. Normalising this knowledge helps girls feel confident and in control. 9. The pill isn’t always the solution Some girls are prescribed the contraceptive pill unnecessarily for irregular cycles. The pill doesn’t give a “real” period it’s just a withdrawal bleed from synthetic hormones. Unless needed for contraception or a medical reason, it’s usually better to avoid hormonal intervention at this age. 10. Real food beats processed “health foods” Many ultra-processed products, even if marketed as healthy, can upset gut health. Gut health is key for hormones, immunity, and energy. Whole, nutrient-rich foods are always the best foundation for active, developing girls.  If you’ve reached your mid-forties or beyond and noticed that what once kept you strong and fit, or lean and trim no longer works — you’re not imagining it. Increasing your training is not the answer. And reducing calories is definitely not the answer.
That old piece of advice given to younger, sedentary women — “Eat less, do more” — simply doesn’t apply here. In fact, following it at this stage of life can actually make things worse. 👉 Note: This post is written for women who are already active and exercising regularly. If you’re more sedentary, my advice will look a little different (I’ll cover that in a future blog). So, if fat loss, lean mass gain, improved strength, stronger bones, and better metabolic health aren’t achieved by just eating less and doing more — how do we actually get there? The answer: Fuel for training and recovery, not restriction. When you train smart (I’ll explain what that means below), recover well, and fuel at the right times, positive changes in body composition follow naturally. Why? Because your body learns to use fuel more effectively instead of storing it as unwanted fat. On the other hand, creating calorie deficits through extra training and/or under-fuelling can set you up for problems linked to LEA (low energy availability). These can show up as RED-S (relative energy deficiency in sport) or HA (hypothalamic amenorrhea). (See past blogs for my articles on these conditions, which affect all genders of all ages) In other words, instead of fat loss, you end up with health issues. And if you’re not fuelling properly around your workouts, you’re also missing out on the full benefit of the training itself. ⸻ A biological shift - hello perimenopause As we move into perimenopause, our hormones begin to shift. Oestrogen and progesterone don’t just control our cycles — they influence muscles, bones, brain, metabolism, and even recovery from exercise. When they fluctuate, everything changes. Perimenopause is simply your body transitioning to a new biological state. It’s nothing to fear — but it does require a shift in thinking and training to achieve your fitness and health goals. The workout routine that worked brilliantly in your 20s or 30s may stop giving the same results. ⸻ Why does this happen? Hormonal fluctuations affect:
The good news? The solution is not “do more.” It’s train smarter and tweak your nutrition. ⸻ The training shift you need In short smarter training means: less volume, more intensity, more recovery. This means a more polarised training approach: • Hard sessions (lifting heavy, HIIT) • Easy sessions (yoga, gentle walking, slow swims or rides) • Fewer/minimal moderate-intensity, long-duration cardio sessions. I know I love them too! I'm not saying don't do them I'm just explaining why they may not be benefiting you as much physically anymore. - Sufficient time off exercise to feel fresh next time you do exercise. ⸻ What your body needs now To support metabolism, lean mass, and bone health in perimenopause and beyond: • Strength training: 2–3 sessions per week lifting heavier loads, not endless reps. Focus on central nervous system stimulation (6–8 reps), rather than hypertrophy (10–12 reps). Now please note- we have to build up to be able to lift heavy firstly we need to make sure we move well with good technique and mobility, so ensure you start with this as your focus first. • HIIT & SIT: 1 high-intensity interval workout + 1 sprint interval session per week. • HIIT = intervals of 30 seconds to 3–4 minutes intense work. • SIT = very short bursts of 8–30 seconds very intense work. • Plyometrics: Unless contraindicated for you, add multidirectional jumps, hops, and bounds to build explosive power and bone density. (Bone improvements are site-specific — e.g. jump squats won’t affect wrist density, but push-up jumps will. Battle ropes are a great non-impact alternative.) • Recovery: Rest is training too. Alternate hard and easy sessions, avoid “stuck-in-the-middle moderate ” training. Power walks, jogging, 60 min spin classes are too hard to be considered an easy workout but too easy to delivery the hard intense stimulus we need for metabolic muscle and bone heath gains. Easy sessions are gentle walks slow bike rides slow swims yoga tai chi gardening. Rest days doesn’t mean no activity. It means calming and restorative activity Take a deload week every 3–4 weeks to focus on mobility, technique, and nervous system restoration rather than smashing it at your max in the hard sessions.. 💡 Note on HRT: Hormone therapy can help manage symptoms like hot flushes, night sweats, brain fog, and mood swings — but it won’t prevent changes in body composition. Only the right mix of training and recovery can do that. ⸻ Nutrition matters just as much Falling oestrogen makes us: • Less insulin-sensitive • Reduces quality of gut microbiome ( therefore the ability to draw what we need from our food) • Higher in baseline cortisol This is why “eat less, train more” backfires. Instead: • Support your gut: Oestrogen helps regulate gut microbes. Without it, extra care is needed. Reduce processed food, increase variety — aim for colourful plants: vegetables, fruits, pulses, nuts, seeds, herbs, and spices. • Fuel your workouts: Avoid fasted training — it drives muscle breakdown and raises cortisol. To build lean mass and protect bones, fuel pre- and post-workout with carbs and protein. Correct training (HIIT, SIT, heavy lifting) improves fat utilisation, glucose regulation, and adaptive cellular responses. • Protein: Needs increase with age as we use it less efficiently. Aim for 1g of complete protein per pound of bodyweight, spread throughout the day. Focus on whole food sources, not processed bars or shakes. • Carbohydrates: Around 3g per kg bodyweight daily, with 30g pre-workout and 30–50g post-workout. • Healthy fats: Don’t cut them! Nuts, seeds, oils, eggs, oily fish, and avocado are vital. The fats to avoid are trans and processed fats. • Supplements: Creatine, collagen, and adaptogens may help — contact me for more info on these things. ⸻ Quick glossary • Perimenopause: The 8–10 years leading up to menopause • Menopause: One day — 12 months after your last period • Post-menopause: The time after that day • Complete protein: Contains all nine essential amino acids (all animal proteins are complete; plant proteins can be paired — e.g. beans + rice, nuts + grains — to make them complete). ⸻ ✨ The bottom line: If you’re an active woman in perimenopause or menopause and feel despite doing what you’ve always done weight is slowly creeping on or/ and you just aren’t as strong then do not fall into the trap of doing more and eating less. . What works is: • Decreasing training volume, increasing intensity • Building in rest days and deload weeks • Prioritising easy, restorative sessions (yoga, walks, mobility work, gentle swims) as much as intense sessions • Eating sufficient protein and carbs, fuelling properly around training • Supporting gut health and avoiding processed foods Fuel for training and recovery. Not calorie restriction. When you train and recover smart, positive body composition changes will follow. 
The exercise that everyone should be doing at 70 onwards, if not before...
My granda jack was always a fit man. He played cricket, loved fell walking, and spent hours in the garden. But at the age of 80, he fell—and couldn’t get back up. Now his son Robert, my dad, is 72. He’s incredibly active: cycling every day, hiking the fells, stretching regularly. But even with all that, he recently admitted “I worry that what happened to my dad will happen to me.” So, I introduced him to ONE move. He started with the easier version, worked at it daily, and eventually progressed to the full version. ( I show both on the video) Now, every single day he does at least ten or 20 if he has time. It takes a few minutes. He does it while listening to bbc sports. As we age, mobility, strength, and balance begin to fade—often without us even realising. Then one day, it’s not just a fall. It’s the moment we discover we can’t get ourselves back up. This daily move can help you or your loved ones stay strong, confident, and independent into your 80s, 90s and beyond. Watch my video: 'One of the most persistent myths in youth sports is the idea that children must begin intensive training by age 6, 8, or 10, or they’ll forever miss their chance at athletic excellence. This “critical period” thinking has driven countless parents to specialise their children early and coaches to implement adult-like training programs for young athletes. However, current research tells a very different story' Read the full article by youth strength and conditioning association here.  
Let’s talk about Relative Energy Deficiency in Sport (RED-S) in males
Last week, I wrote a blog post about my experience of hypothalamic amenorrhoea—a condition where the period stops due to a suppression of the HPO axis, often caused by not balancing stress, recovery, activity and fuel. This condition within a sports context is called RED-S a term introduced by the international Olympic council in 2014. The difference with Relative Energy Deficiency in Sport ( RED-S ) is that it is a condition that affects all genders, all ages, at any level of competition and in those of both normal and low body weight. Men experience it too—and the consequences are just as serious. Any regular exerciser “who has increased their training load, reduced their rest periods, frequently exercises in the fasted state, or who is following an exclusionary diet will also be at increased risk of RED-S.”* While women may lose their menstrual cycle, in males, RED-S can present as: • Loss of libido • Erectile dysfunction • Low testosterone (relative to age) • propensity to stress fractures and minor illnesses. • Poor recovery and days of exhaustion and eventually declining performance And like women it doesn’t always come with weight loss it can even lead to increased visceral fat(fat gain) despite high training volume and lack of energy availability And I can’t stress this next part enough … this IS NOT just an adult issue--adolescents of all genders are at risk too, especially those involved in high-level sport, dance, aesthetic sports, or intense training routines. Calorie needs and rest are often drastically underestimated Also as I said above Be aware…. Performance is often not the first thing to decline—your body gives you other red flags first. If this sounds familiar or you want to learn more or to read my blog of my personal story read no period now what. Drop me a message and I’d be happy to point you toward research, resources, and support. Here’s one resource for starters, https://bjgp.org/content/72/719/295 
I'm currently doing a Ayurveda blog series over on my Yoga blog. You can read them here:   In my 20s, my period would randomly disappear—sometimes for three months, sometimes six, once or twice for a whole year. It did worry me, but at first, not enough to seek advice. Eventually, after it happened a few times, I went to the doctor. They told me it wasn’t a problem unless I wanted to conceive. I was 22, I didn’t.
It came back, so I stopped worrying. Then it went again. I saw a different doctor—they weighed me and checked my BMI and body fat. All within the normal range. They weren’t concerned. They suggested birth control pills to give me a monthly bleed. That didn’t make sense to me at the time, I wanted answers not a medically induced monthly bleed So I left, unconvinced. I was heavily active, I taught or did around 12-15 fitness classes a week ( and this was not my main job I worked in performance which I found mental and emotional quite stressful) For 15 years my stress release hobbies alternated between running and mountain biking. I ran 5k 10k 1/2 marathons, marathons and even an ultra marathon. I mountain biked most weekends and did regular bike race mtb events. I was part of a running club, climbing club, i had tennis lessons, swimming lessons. Thankfully I had a regular yoga and meditation practice and I honestly believe it was my Saving grace. I loved it. I loved it all, felt I was living my best life ……but my lack of period was my body trying to tell me something. So I started to do my own research, it was mid 2000s now, and I came across the Female Athlete Triad, ( a condition that affects female athletes where they suffer low bone mass density, weight loss and loss their periods) But did I fit the profile? I felt I ate all the time and my BMI and body fat were normal. I asked other fitness instructors—some of whom trained more than me and had lower body fat, if they suffered menstrual issues. They said they either menstruated normally or were on birth control (like the coil or implant), so didn’t bleed anyway. I was confused again. So I pulled back, put on a few kg but was doing less of the sports that made me happy and still no period, feeling depressed I went back to all the sports I loved and felt happy again. In my 30s, I started going on regular bi- annual three-week yoga and Ayurvedic retreats in India—and noticed that my period always came back. Despite eating less and losing weight when I was on these retreats. So I was less worried as I knew I could get them back but as soon as was back to my normal level of training they disappeared, I felt I ate all the time but looking back I was eating what I thought was healthy foods and back then 20years ago I still was of the belief that too much fat in the diet wasn't a good thing. So I was definitely undereating fats. Back to the doctor—this time they suspected early ovarian failure (a.k.a. The name for early menopause if you’re under 40). But that was ruled out as my FSH and LH levels were low, not high (see footnote to explain this). I did get a DEXA scan, which showed I had osteopenia, despite looking healthy being normal bmi and doing a ton of sport—how could my bones be weak? maybe I was suffering female athlete triad? Right, that got my attention. I’d done my Level 3 PT a few years earlier and knew weight-bearing exercise was key for building bone strength. So I added more weights into my routine, swapped out some cardio—even though I loved it and the big endorphin hit. But I knew change was necessary. I started eating more fats and meat again having been a vegetarian for ten years just incase that may help. My period came back. But cycles were still long—like 45 to 60 days—still outside the 25–35 day “normal.” and all it look was so life stress for them to get a bit longer apart. Finally, in 2014 the international olympic committee introduced a term called RED-S, a condition of long term low energy availability the arises from not balancing activity with sufficient recovery and fuel, that had much wider consequences across bodily systems and can affected men and women exercisers of all ages, activity and level. and then in 2016 I discovered the work of Dr Nicola Rinaldi (now Dr N Skyes) and her book No Period, Now What?—and suddenly it all made sense. I knew I had hypothalamic amenorrhea: a condition where menstruation stops due to suppression of the HPO axis. AKA longe term stress + long term under-fuelling = period stops and a cascading affect of other systemic issues. Hidden Stress was the the thing I never addresses plus id just been drastically underestimating my calories needs for too long. NOTE : Weight. ( bodyfat and bmi) is irrelevant it can happen to women of all sizes and shapes. so that fact I never had low body fat relative to my female colleagues was irrelevant. Under-fuelling is slippery. Calorie counting is basically guesswork—fitness trackers are wildly inaccurate (especially for “afterburn” or day-to-day life). And there’s a big gap between what you eat and what your body actually absorbs. NOTE: You can be under-fuelling and not losing weight. You can be underfuelling and undernourished without being underweight By now I was working full-time as a fitness instructor at a club, rather than being a part time freelance instructor. When I was told I couldn’t cut down my hours or my level of cardio classes, I quit my job . This honestly broke my heart—I loved that job and not teaching brought a wave of emotional stress, which definitely didn’t help my overall stress levels. Eventually, I had to stop all cardio . Just weights, lots of yoga, meditation, slow loving, walking. Lock down helped me to slow down as clubs closed so I was teaching less fitness classes, however I missed the emotional and social benefits I got from face to face training and teaching. By the age of 40, my periods were regular every month—and they’ve stayed that way for years now. I gradually added cardio back in, always checking that my cycle stays regular. Like a barometer. And my dexa scans show I no longer have osteopenia. The real game changer for me, I believe, was becoming aware of and managing with my internal stress, prioritising eating multiple times a day, taking time off work without any guilt. AND not comparing myself to other people in terms of what they eat and do. NO more fasted exercise for me! Thats why my period came back on those yoga and Ayurvedic retreat because I got deep relaxation and stress release, but everyone is different. There are various factors involved in why someones period can disappear. Some of us are just wired to be more stress-reactive. I know I am. And I now know how to take care of that part of myself. How? ( more blogs on this, one I’ve already published on Internal rushing syndrome ) but loosing my Mum to cancer was a big learning curve for me on my relationship with stress. Inner child work, Micheal singer podcasts, Meditation, Yoga retreats (participating in not leading) , BWRT with Helen Goad all massively helped me, but we are all different in our needs. So that’s my story, and i'm still learning, getting it wrong then recalibrating. Had I been on birth control all those years, I’d never have known any of this. My energy levels and body composition stayed fairly steady—but underneath, something was off. And I wonder how many other women are in the same boat, unknowingly masking symptoms with birth control. This experience made me passionate about understanding hormones and cycles—not just from a medical view, but as a powerful tool. Like an internal dashboard, giving feedback about how your body’s really doing. It’s like the frog in hot water analogy—we don’t always notice the slow boil our periods can tell us ladies. Men? read my blog on RED-s in males blog. Since then, I’ve studied courses and read numerous books on female physiology. I’m so glad the conversation has opened up over the last 10 years around training for a female physiology . For too long, sports science was based solely on young college-aged men. Women were seen as “too complicated” to include in studies. That’s finally changing. If you think you may be suffering from HA I HIGHLY RECOMMEND reading the book 'now period, now what?' by Dr Nicole Rinaldi (SKYES) Check out my other blog posts at katestannardfitness.com, and come on your own journey with me. ( there are already some blogs on stress management “internal rushing syndrome” and “understanding your cycle and hormones” for premenopausal women, RED-S in males they you may find of interest). Footnote LH (luteinising hormone) and FSH (follicle-stimulating hormone) are produced by the pituitary gland, not the ovaries. They signal the body to grow a follicle (which matures an egg) and then to release the egg. In peri-menopausal women, LH and FSH levels are typically high due to a reduced ovarian reserve (fewer eggs) so LH and FSH. Are working hard to try to drive the process. In contrast, in hypothalamic amenorrhea (HA), LH and FSH levels are usually low, showing that the lack of ovulation is due to insufficient stimulation from the pituitary gland, which itself is regulated by the hypothalamus. Secondary amenorrhea, which is defined as 3 months absence of menstruation, occurs in approximately 3–5 % of adult women. According to the American Society of Reproductive Medicine, FHA is responsible for 20–35 % of secondary amenorrhea cases and approximately 3 % of FHA cases of primary amenorrhea [6]. The incidence is higher in athlete women. DeSouza et al. [7] estimated that approximately 50 % of women who exercise regularly experience subtle menstrual disorders and approximately 30 % of women have amenorrhea. https://pmc.ncbi.nlm.nih.gov/articles/PMC4207953/ This blog is specific to women who were assigned female at birth (AFAB) and are in their pre-menopausal years. If you’re peri-menopausal, postmenopausal, or biologically male, don’t worry—there’ll be other posts relevant to you. However this is still a beneficial read for all genders and ages. Understanding Monthly Hormone Fluctuations effects on your body: How to Adjust Your Nutrition, Training & Lifestyle to Feel and Perform Your Best We have over 50 hormones working behind the scenes in our bodies—in this blog I’m going to focus on two of your sex hormones: oestrogen a(estradiol)* and progesterone. By the end of reading this, I want you to feel clear about which hormones dominate which parts of your cycle, and what effects they can have on your physiology. ⸻ 🌀 Understanding the Menstrual Cycle: The Two Main Phases A menstrual cycle can be divided into two main phases:
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🔬 Hormone Effects on the Body Oestrogen: Your Follicular Phase • ✅ Anabolic (it builds): Supports muscle, tissue, and bone growth. • ✅ Boosts muscle contractions and strength. • ✅ Increases uptake of serotonin—our “feel-good” hormone—so this improves mood and motivation. • ✅ Increases stress resilience (we cope better with physical, mental, and emotional stress). • ✅ Faster recovery times. • ✅ Prefers fat for fuel: low-carb works well here. • ✅ Slightly inflammatory: supports immune vigilance. • ✅ Improves immune function overall. • ✅ Stabilises and reduces appetite. Progesterone: Your Luteal Phase • 🔻 Catabolic (it breaks down): reduces muscle-building, increases tissue turnover. • 🔻 Weaker neuromuscular response: you may feel slower or weaker. • 🔻 Heightens sensitivity in the nervous system. • 🔻 Acts on GABA receptors: promotes calm but reduces drive. • 🔻 Lowers stress resilience: more reactive to emotional or physical stress. • 🔻 Slows recovery: your body needs more rest to perform optimally. • 🔻 can’t access fatty acids or stored glucose as fuel as effectively • 🔻 Anti-inflammatory: reduced immune defence short-term. ⸻ 🏋️♀️ Adjusting Your Lifestyle by Phase 🌞 Follicular Phase (Day 1 to Ovulation) Think: energy, performance, momentum. • Training: • Now’s the time for an extra spin class or new personal best. • You recover faster and tolerate more volume and intensity. • Nutrition: • Better ability to utilise fatty acids (fats) as fuel. • Appetite may be lower—oestergen is involved In appetite regulation. • Your body will cope well with an 8- or 10-hour eating window if you like time-restricted eating. • Motivation, productivity, and social energy tend to be higher. You are more stress resilient to emotional and physical stress as Oestrogen drives a parasympathetic nervous system response (rest and restore, so we don’t stay in a fight and flight state continuously) • This is a great time to start new projects or push forward on goals. Common symptoms as you move towards the day of ovulation when Oestrogen is highest: temporary bloating, fluid retention, sore breasts, and mild cramps (especially around ovulation). These are due to rising oestrogen—not weight gain. ⸻ 🌙 Luteal Phase (Post-ovulation to Period) Think: recovery, nourishment, intuition. • Training: • Scale back high-intensity or high-stress work—your nervous system is more sensitive, you will lean more into a sympathetic nervous system state ( fight and fight), you come less stress resilient . • Prioritise rest, mobility, yoga, and technique sessions rather than full-on hard workouts, your now in more of a catabolic state ( breaking down cells and muscle) . • Build in more rest days between sessions, to prevent over strain of the hypothalamus ( the gland which controls most bodily functions in response to stress) • Nutrition: • Increase whole-food carbohydrates to support energy and hormone production. • Avoid fasted training—your body needs fuel carbohydrates as fuel and it cant access stored glucose as quickly. • A 12-hour eating window is more supportive for your adrenals and will reduce cortisol spikes. • Lifestyle: • Energy dips are natural—prioritise sleep, rest, and emotional care. • You may feel less social and more introspective. Honour that. • Be creative, enjoy being unproductive, go inward, and allow space to reset. ⸻ When you align your habits with your hormonal landscape, you not only perform better—you also avoid burnout, injuries, and emotional overwhelm. ⸻ 🎯 Final Thoughts Your menstrual cycle isn’t a limitation. It’s a powerful rhythm that, when understood and respected, becomes one of your greatest tools for self knowledge, sustainable health, energy, and performance. You shouldn’t be “on” or super-productive all month. Let’s get excited about tuning in, listening, and adapting to what our body needs. It’s empowering. For too long we have looked outside to know what we should be doing with our bodies. Put yourself in the driver’s seat—your body will tell you. Your body is you, and you don’t need to be a mystery to yourself. *There are actually 3 types of oestrogen in the female body: E1, E2, and E3. Estradiol (aka E2) is the dominant oestrogen in premenopausal, non-pregnant women, and that’s the oestrogen I’m talking about in the blog above.
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If you’ve ever come to my weekly HIIT class, you already know this: I love to get people jumping. Whether it’s long jumps, lateral hops, or plyo lunges or jump squat — there’s usually some kind of plyometric work in the mix. But I also always offer a no-jump option. Why? Because not every body is ready to jump yet.
But I’m still going to encourage you to build towards it. Here’s why. It’s Not Just About the Burn — It’s About the Bones Jumping (also known as plyometric training) isn’t just about sweating harder or getting your heart rate up — though it definitely does that too. One of the biggest benefits is how good it is for your bones. Please note the bones are site specific in response jump squats will improve the strength or the legs, hips, spine but not the wrists or arms. Plyo push ups will improve wrists and shoulders and arms. As we age past 35, our bone mineral density (BMD) naturally starts to decline. This makes us more vulnerable to fractures and osteoporosis. ( For women, this process speeds up post-menopause. ) The good news? We can slow, stop, and even possibly reverse this loss — with the right kind of movement stress. Running is often the go-to for people trying to stay fit. But running only loads the body in one direction: forward. as we age we need to load the body in multiple directions — forwards, backwards, sideways, twisting, landing, and pushing off again to create more stress. But You Can’t Just Start Jumping… Before you start jumping like tiga, we need to build a strong foundation of balance awareness and alignment. The exact things we work on in the standing yoga postures or technique focuses weight classes like power pump. Plyometric work puts a lot of stress on the joints, tendons, ligaments, and muscles. If your knees collapse in a squat, your balance is off during a lunge, or your ankles aren’t stable — jumping could actually do more harm than good. That’s why in my HIIT classes, we focus on: • Form first: You’ll master the movement before we add height, speed, or impact. • Progression: You’ll get options — from no jump, to mini jump, to full plyo. • Balance and control: These are non-negotiables. Your joints need to be stable before they’re explosive. Summary : Why I’ll Always Encourage You to Jump (When You’re Ready) • Bone health matters, especially as we age. • Multidirectional impact can be more beneficial in improving and maintaining bone strength (site specific) . • Form and joint stability come first — we build a strong foundation before adding impact. • Everyone gets options in class, because not everyone is at the same place — and that’s perfectly okay. Be wise with your needs. What if you cant jump? more reps is NOT the goal, explosive power is the goal. Go for lower reps and sets or/and add resistance. Take more recovery so you can perform each set with maximum effort and not transition into a cv/ endurance style of workout. Instead you could ensure you are doing some Pure strength based resistance sessions a week. 
🧠 Why Grip Strength Matters for Your Brain Grip strength is often massively overlooked — I know it’s something I need to keep working on. I have a hand gripper I vowed to use regularly , and yes, it sits on the side and gets forgotten about while I stretch, kick, punch, jump, squat, and do all the physical things I enjoy doing more. BUT…it is so important. Grip strength isn’t just about being able to open a jar or avoid a stress fracture ( weak muscles = weak bones) in later life. It’s about brain health. The latest Research shows that your grip may be one of the simplest, most powerful indicators of cognitive function and long-term brain vitality. 🔍 eh ? Explain… When you grip something, your brain activates countless nerves and muscles, coordinating fine motor control, stability, and force. So when you work on grip strength, you're not only training the muscles in your hand and forearm — you're also training the neuromuscular system. And that’s big. Strengthening neuromuscular connections in general can slow cognitive decline and improve coordination as we age. So don’t hand that stubborn jar over to your partner ( note to self ) — give it a try yourself. 🧬 What the Research Says Over the past decade, several studies have uncovered a fascinating link between grip strength and brain function:
This doesn’t mean that weak grip strength causes brain decline — but it MAY act as a powerful early warning sign. Grip strength is something you can work on at home — no machines, no gym memberships, no big space needed. An adjustable hand gripper or handometer is an affordable tool you can use to track progress. Set it to a resistance level that allows you to do no more than 6 reps before fatigue. This challenges not just your muscles, but also your central nervous system and neuromuscular pathways, supporting long-term brain function. Try 6 reps (at a resistance that means you can nearly manage to do the 6th) 3 x a week and the other days just stretch and Mobilize your fingers to let your hand muscles recover. And one week a month just squeeze a ball instead (have a deload week) or email me for a free training plan that builds power stretch mobility and strength. Or ✋ Everyday Ways to Support Your Grip
These little daily actions may keep the brain-body connection alive and sharp.   For years, I didn’t realise the impact my love of exercise and nutrition habits were having on my body. It took me nearly two decades and 6 years of research to fully understand how my training and nutrition were affecting my physiology—and what I should be doing differently to thrive. In my late teens I modeled my training after my dad—an incredible athlete—assuming that if it worked for him, it would work for me. But I couldn’t understand why some days I felt on top of my game, and other days I felt ravenous, exhausted, and empty, while he remained consistently strong and energised. It took me nearly two decades and to fully wise up to how my training and nutrition were affecting my physiology—and what I should be doing differently to thrive. I’m not saying I’m doing it all right now, ( behavioral change isn’t just dependent on having the knowledge) but I’m know where I’m going wrong rather than feeling confused. Over the past 8 years, I’ve spent countless hours researching female physiology, biochemistry, and hormones. I’ve studied the work of Dr. Nicola Rinaldi and completed courses with Dr. Stacy Sims and many more amazing professionals driving knowledge forward in this area. Yes, I’m a bit of a knowledge geek—but I’ve learned a lot, and I want to share some key insights with you. Over the next few months, I’ll be posting short blogs on katestannardfitness.com to help you better understand your unique physiology—and how to adapt your training and nutrition for optimal performance. Your body and hormones don’t have to be a mystery. 🙂 We can be doing everything “right” and still not see the results we want. If that sounds familiar, you’re not alone. The next image shows what you can expect in the next few blogs ( stay tuned) ➡️ or dm me your email and I’ll add you to my mailing list so you get notifications anytime a new blog is published on either of my Yoga or Fitness websites.   Pick three or four stretches from above. Hold each stretch for 1 minute, aka 3-6 long slow breaths out, relax into the stretch as you exhale.
Is Your Nervous System “Out of Whack?” 🧠⚡ Do you ever feel like you’re tackling life, rushing around, with so much to do? Well, I do — and when I recognise I’ve moved into that mindset, I know I have to do the very thing I don’t want to do… PUT THE COFFEE DOWN and STOP! Here are the red flags I use on myself. Ask yourself — do you feel:
If that sounds familiar, you might be dealing with something I call: 🌪️ Internal Rushing Syndrome (Yes — I made up this non gendered phrase. But it’s actually the work of Dr. Libby Weaver and she calls is Female Rushing syndrome.) see below for more information on her work It is an internal sense of urgency for no real reason. You could be lying on the couch, but your mind is sprinting. You’re technically “resting,” but your inner world is racing like you’re hours behind. So you end up just as exhausted after a rest day as if you’d been productive all day. It’s a kind of anxiety dressed up as ambition. We can convince ourselves, “This is just how life is right now.” But that’s not true — we can shift from “I have so much to do” to “Some of these things are only important to me, and it really doesn’t matter if I let them go.” You can learn to be calm internally while still being productive — if you change the internal state. That frantic inner feeling is your body’s response to adrenaline. Biologically, it’s just a chemical causing a certain vibration in you. It can feel really good… until it doesn’t. Over time, it drains your energy, frays your focus, and burns out your nervous system 🧠 The Invisible Hustle and Mental Load Signs your nervous system is out of balance:
It’s a chronic internal pressure loop. And it’s exhausting — because even if your body isn’t doing much, your mind might be carrying everything. Mental and emotional weight can tire you out even more than physical effort. If this resonates with you, I encourage you to read Rushing Woman’s Syndrome, a fabulous book by Dr. Libby Weaver. 👩⚕️ Rushing Woman’s Syndrome – Based on Dr. Libby Weaver’s Research Dr. Libby Weaver coined the term Rushing Woman’s Syndrome to describe what happens to women (and increasingly, men) who live in a nonstop urgency loop. Women are more affected because our hypothalamus is much more sensitive and reactive to stress compared to men — so we suffer more from being in a constant fight-or-flight mode. Weaver’s research shows this state impacts:
💡 So What Actually Helps? Here’s what I’ve learned about calming the chaos inside: 1. Mental Rest (Not Just Physical) You don’t need more naps — you need less mental noise. These are things that slow me down and make me feel present and connected:
2. Catch your Mental narrative That inner voice that says: “If I’m not achieving, I’m falling behind and I’m not good enough.” Notice it. Question it. But remember... It’s just a narrative you’ve created at somepoint — not the truth. 3. Regulate Your Nervous System You don’t need to “try harder.” You need to feel safer. Simply lying down with your hands on your tummy and saying “I am safe” might sound silly — but it can have a deeply calminpsychological effect. 4. Redefine Productivity - Slowing down isn’t laziness — that’s a myth you likely learned in childhood. It’s essential maintenance, and a necessary part of being fully present. Lets remind ourselves we are not here to conquer life — we are here to experience it. And we have nothing to prove 5. Assess What Habits Might Be Making It Worse - Some habits that are healthy when the central nervous system (CNS) is balanced can be harmful when it’s not:
IF YOU NEED TO (re)LEARN HOW TO ACTIVATE YOUR REST-AND-RESTORE SYSTEM (PNS — the parasympathetic nervous system), book onto one of my Iyengar sessions. I especially recommend one of my Rest and Restore Asana Workshops — see details [here].  |
