For women, hormonal fluctuations are a given. Whether it’s the natural ebb and flow of our menstrual cycle, pregnancy, menopause, or the broader changes life throws our way, our bodies are constantly in flux. And while these changes are entirely normal, they can have a significant impact on our motivation to work out, our mood, as well as our ability to build strength. Many women (myself included!) have experienced that frustrating dip in energy or drive, especially during certain phases of the cycle.
Fortunately, there’s a way to approach these changes with more grace and understanding—by focusing on building habits that support our health no matter what phase of life we’re in. Instead of chasing fleeting solutions, the key lies in creating a foundation of healthy habits that serve our bodies over time.
Focus on Building Strong Habits, Not Just Quick Fixes
There are so many stages of life that women encounter over the course of a lifetime. Just when we feel like we have one down, something drastic changes and we’re left trying to figure it out all over again. This constant change can leave you feeling overwhelmed, confused, and exhausted—especially when you’re searching for the “magic” answer to your problems.
That’s why I always encourage my clients to focus on habits over outcomes. By practicing the right behaviors and developing consistent routines, you can create long-term health that will carry you through any stage of life. These foundational habits—what I like to call your “ROCKS”—serve as the bedrock of wellness. Let’s break them down:
1. Training Hard with Intent
When it comes to fitness, one of the most effective ways to support your body through hormonal fluctuations is to focus on strength training with intention. Strength training using compound exercises—think squats, deadlifts, and presses—helps build and maintain muscle mass, which is essential for supporting your metabolism and overall health.
The key here is to lift heavy (aim for lower rep ranges with a Rate of Perceived Exertion (RPE) of 8 or higher), ensuring you're working through a full range of motion. These exercises challenge your body in a way that strengthens bones, muscles, and connective tissues. Additionally, incorporating sprinting, jumping, and landing exercises into your training routine can improve balance, coordination, and bone density.
Don't forget about cardiovascular conditioning, either. Aerobic exercises—like running, cycling, or swimming—are essential for building a strong cardiovascular system, which is the foundation of everything we do. Whether you’re in your follicular phase (post-period) or luteal phase (leading up to your period), regular aerobic exercise will keep your energy levels stable and improve overall health.
2. Fueling with Well-Balanced Meals
It’s easy to get caught up in the latest trends—wondering if you’re missing a specific mineral or vitamin—but the truth is that most of us need to focus on eating balanced meals more consistently. Rather than fixating on the latest “superfood” or supplement, try to eat meals that are rich in lean proteins, a variety of fruits and vegetables, and healthy fats. These foundational foods stabilize your blood sugar and energy throughout the day.
A balanced meal might look like grilled chicken with roasted vegetables, quinoa, and a drizzle of olive oil. Or a hearty salad with leafy greens, avocado, a boiled egg, and a handful of nuts. The more consistent you are with these types of meals, the easier it will be to maintain energy, balance mood swings, and support your body’s needs. Once this habit is solidified, it’s much easier to make small tweaks—whether it's adding a supplement, adjusting macronutrients, or including more seasonal foods.
3. Managing Stressors of Life
Stress is inevitable, but how we manage it is where the magic happens. From juggling work, family, and personal responsibilities to navigating hormonal shifts throughout the month, stress is a constant companion. However, finding ways to cope with stress can be life-changing.
Incorporating stress-reducing practices into your daily routine can help keep your hormones balanced and your mental health in check. Simple techniques like breathwork, meditation, and spending time in nature (even just a 10-minute walk outside) can make a huge difference in reducing cortisol levels and calming the nervous system. These practices help to reset your body, improve sleep, and restore your energy levels, allowing you to show up stronger and more resilient each day.
If you’re feeling overwhelmed, consider scheduling a few minutes to meditate, breathe, or enjoy a leisurely walk. It’s not about doing these activities perfectly; it’s about making them part of your routine.
The Big Picture: Holistic Health Through Life’s Phases
While it may be tempting to look for one miracle cure or pinpoint a specific cause for how you’re feeling, the truth is that achieving optimal health is never about just one thing. By focusing on these big "ROCKS"—training with intent, fueling with well-balanced meals, and managing stress—you are building a sustainable foundation of health that will carry you through any hormonal fluctuations, life changes, or challenges that come your way.
At the end of the day, creating a lifestyle that supports a healthy body—no matter what phase of life you’re in—is the key to feeling in control of how you feel. If you approach your wellness with these principles in mind, you’ll be better equipped to thrive through all the twists and turns life throws at you.
Remember, it’s not about perfection; it’s about consistent, sustainable habits that support your overall well-being. So, take a deep breath and trust the process. Your body is strong, resilient, and capable of so much more than you might think.