Jess Shand<\/p>\n
Naturopathic Nutritionist<\/p>\n
More women are questioning whether their training is actually supporting their health. For a long time, we were told feeling exhausted, wired or depleted was just part of being fit. Now, women are connecting the dots between how they train and how they sleep, menstruate, focus and cope with stress. Missed periods, constant fatigue and low mood are no longer being brushed off \u2013 they\u2019re being recognised as signs the body needs more support.\u00a0<\/p>\n
High-intensity exercise isn\u2019t suitable for everyone, especially all the time. For many women, daily HIIT drives hormonal stress, not health. More women are realising that strength training, walking and slower, more intentional movement often deliver better results \u2013 not just physically, but emotionally too.\u00a0<\/p>\n
Training should reflect the season of life you\u2019re in. Personally, I\u2019m on a fertility journey and that has completely reshaped how I move. Right now, my focus is on regulation, nourishment and recovery. That doesn\u2019t mean doing nothing \u2013 it means choosing movement that supports my body rather than fighting it.\u00a0<\/p>\n
Pilates works for me because it fits into real life. I use the Pilates by Bryony app<\/a> a few times a week, training intuitively and doing more when I have the energy.\u00a0\u00a0<\/p>\n Follow\u00a0@JESS_SHAND_<\/a><\/p>\n At some point, training became less about performance and more about feeling good. I stopped chasing PBs and started focusing on energy, confidence and a body that felt strong and resilient \u2013 not a routine that took over my life.\u00a0<\/p>\n Strength training makes the biggest difference. It gives me the kind of physical ease and mental clarity that carries into everything else I do. I don\u2019t follow complicated plans \u2013 just consistent sessions I can stick to.\u00a0<\/p>\n Running is still part of my week but for different reasons. It\u2019s how I reset and manage stress. I\u2019m mindful now about recovery too, so that running stays enjoyable, not depleting.\u00a0<\/p>\n Fuel is part of the equation, not an afterthought. Eating enough \u2013 especially protein and whole foods \u2013 helps me train better and recover faster. You can\u2019t expect your body to perform well if you don\u2019t fuel it properly.\u00a0<\/p>\n I train to feel strong, calm and confident. That means choosing consistency over intensity and letting go of the idea that every workout has to be hard to count.\u00a0<\/p>\n Follow\u00a0@KATERH_FITNESS\u00a0<\/a><\/p>\n Alice Mackintosh<\/p>\n Nutritionist<\/p>\n I\u2019ve also seen a clear shift in why women train. While weight loss might still be the starting point, the focus is moving towards long-term health, energy and hormone support. Women are better informed than ever \u2013 not just about how exercise makes them look but how it affects mood, sleep, hormones, gut health and ageing.\u00a0<\/p>\n If you don\u2019t enjoy how you move, it won\u2019t last. I\u2019ve lost count of how many women have told me they hated exercise growing up, only to discover later that they love lifting with a PT, sea swimming or barre. When movement feels like something you choose, not something you \u2018should\u2019 do, it becomes part of your life.\u00a0<\/p>\n Strength matters for everyone but especially for women. It supports metabolism, hormones, bone density and injury prevention. The earlier you start, the better but it\u2019s never too late. And it doesn\u2019t have to mean a barbell in the gym \u2013 sports like tennis or padel can be surprisingly effective.\u00a0<\/p>\n Then there\u2019s sustainability \u2013 this is where I see many women go wrong. Sacrificing sleep for a 5am class may feel virtuous but long-term it can backfire. I often see signs of overtraining in clinic \u2013 low immunity, hair loss, heavier periods and fatigue that won\u2019t budge. Sometimes, a walk or slow Pilates session is far more beneficial, especially if you\u2019re already stressed or sleep deprived.\u00a0<\/p>\n My own routine is built around that balance. I rotate barre, reformer Pilates and strength training, depending on the week. If I\u2019m run down, I ease off. That flexibility does more for my hormones and wellbeing that any rigid training plan ever did.\u00a0<\/p>\n Visit\u00a0ALICEMACKINTOSH.COM<\/a><\/p>\n