Kickstarting Your Fitness Journey Alongside Perimenopause: A Beginner's Guide

Starter Tip 3 - Avoid Dieting Too Soon in The Journey

When starting out, this is not the time to think about dieting, restricting foods, or calorie counting. Instead, focus on eating nutrient-dense foods that nourish your body. The goal is to create a sustainable eating pattern that supports your overall health and fitness goals, rather than a temporary fix.

Actionable Step: Plan your meals for the week, focusing on whole foods. Include plenty of vegetables, lean proteins, and healthy fats. Try to prepare at least one new healthy recipe each week to keep things interesting.

Starter Tip 4 - Training Program

A varied program focused on building strength rather than losing weight is a great place to start. Aim for 3-4 days a week of strength training, complemented by daily walking. Over the course of three months, you should see significant results such as reduced inflammation, increased joint mobility, increased strength, higher energy levels, and decreased digestive bloating. These are the types of progress indicators that show you’re on the right track.

Actionable Step: Start with a simple strength training routine that includes bodyweight exercises like squats, push-ups, and planks. Pair this with a daily 30-minute walk. Gradually increase the intensity and duration as you become more comfortable.

Starter Tip 5 - Nutrition is Queen

When plating your food, aim for a higher ratio of protein and fiber. Don’t overthink it at first—just get comfortable with seeing more protein on your plate. This will help you feel satisfied longer and avoid overeating processed carbohydrates. Over time, you’ll find a balance that works for you and supports your fitness journey.

Actionable Step: For each meal, aim to fill half your plate with vegetables, a quarter with lean protein, and the remaining quarter with whole grains or healthy fats. Experiment with different protein sources like chicken, fish, beans, or tofu to keep your meals varied and enjoyable. 

Embarking on a fitness journey during perimenopause can feel daunting, but with the right approach and mindset, it can also be incredibly rewarding. By developing your patience muscle, taking inventory of your resources, focusing on nutrient-dense foods, following a strength-based training program, and prioritizing nutrition, you can set yourself up for long-term success. 

Remember, this journey is about making small, sustainable changes that enhance your overall well-being. Be kind to yourself, stay consistent, and celebrate every small victory along the way. You’ve got this!