Change I Wasn’t Ready For
In my 20s and early 30s, I felt like I had a good handle on my workouts. I was a regular at Body Pump three times a week, ran outdoors for therapy, and threw in Spin classes for a little extra push. I didn’t think much about my hormones or energy levels because everything felt in sync. I wasn’t tracking calories or second-guessing my plan because it worked, and I felt strong and energized.
But after I had my son at 35, everything shifted. My body felt unfamiliar, yet I jumped right back into my pre-baby workout routine: Body Pump and running three days a week, Spin and running the other two. I was determined to lose the 60 pounds of baby weight and believed working harder was the answer. At first, 30 pounds came off. But I didn’t feel better. In fact, I felt worse.
The Warning Signs I Ignored
I pushed through fatigue, weaker lifts, dizzy spells, chest pain and shortness of breath, chalking it up to lack of sleep and the normal exhaustion of motherhood. But when I started missing periods and my strength continued to decline, I knew something wasn’t right. A pregnancy test came back negative, and my doctor casually mentioned that intense workouts can disrupt your menstrual cycle.
That one comment stuck with me. Could my workouts be working against me?
Learning About Female Hormones
It wasn’t until I came across a podcast from Mel Robbins that everything started to click. In this episode, she talked about how hormones shift dramatically in our late 30s and early 40s…especially after having a baby. She explained that perimenopause is the body’s way of slowly transitioning away from its reproductive years, and that process can begin years before menopause. Estrogen drops, dopamine levels shift, and symptoms like brain fog, fatigue, mood changes, and slower recovery can suddenly become part of your daily reality. I was checking every box.
In a more recent podcast, Dr. Shepherd said something that really resonated: “Puberty is hormone onboarding. Perimenopause is hormone offboarding.” And if we don’t adapt our habits, especially our workouts, our bodies will let us know. Loudly.
Thankfully, she gave some helpful solutions. HRT (Hormone Replacement Therapy) has come a long way and most women qualify for the life-changing treatment. Get your hormones checked at your next OB/GYN visit to learn if HRT can help you.
Other ways to work around your hormone decline and boost your dopamine naturally are, you guessed it, diet and exercise. Foods like fresh fruits, veggies and quality proteins and fats can support your workout recovery and mental clarity.
What is Cycle Syncing, and Why Does it Work?
Cycle Syncing is the practice of adjusting your workouts and nutrition to match the four phases of your menstrual cycle: Menstrual, Follicular, Ovulatory, and Luteal. Each phase brings different hormone levels, which affect your energy, motivation, and even how your muscles recover.
In Luteal (PMS Week) and Menstrual (Period Week) Phases, your Estrogen is lower so lighter workouts like Barre, outdoor bike rides, walking, swimming and lightweight strength training are suggested.
During Follicular and Ovulatory phases, your Estrogen levels are peaking so workouts like heavier strength training, HIIT, Reformer Pilates, Spin Class and jogging will feel easier.
I realized that instead of trying to “power through,” I needed to match my workouts to how I was actually feeling. Find out more about Cycle Syncing here.
There’s Magic in the Flow
I stopped forcing high-intensity runs during my Menstrual and Luteal phases. I gave myself permission to walk, bike, stretch, and rest.
During my Follicular and Ovulatory phases, when I had the most energy, I added HIIT strength training and stacking.
Instead of pushing myself against a hormonal tide, I was finally flowing with it. And it felt like magic.
I’m still on my weight loss journey, but the difference in how I feel is undeniable. The scale has started to move again, but more importantly, I enjoy working out again. I’m not dragging myself to class or criticizing myself for needing rest. I’ve learned that rest is productive, and that tuning into my body is the opposite of giving up, it’s a form of self-care.
Embracing The Change
If you’re a mom struggling with fatigue, weight plateaus, or just not feeling like yourself, know that you’re not alone. Perimenopause can sneak up on us, especially after childbirth in our late 30s, and it can feel overwhelming. But there are tools, and hope.
Start small. Try walking and stretching instead of lifting and running during your Luteal and your Menstrual phases. Notice how strong you feel after strength training in your Follicular and Ovulatory phases.
Jot down a few notes on your calendar about your mood, sleep, and workout recovery. Check out this helpful printable Cycle Syncing Tracker. If you are a tech savvy mama, try the Lively Cycle Tracker App to align with your cycle and enhance everyday wellness choices. You’ll start to notice patterns and from there, you can build a rhythm that supports you instead of drains you.
There’s no one-size-fits-all approach, but Cycle Syncing gave me the gentle structure I needed to show up for myself again. Whether you’re working out at home, outside, or in a class setting, what matters most is that you’re honoring your body.
Mom-Approved Local Gyms
If you are looking for a gym that has multiple class options for easy Cycle Syncing, childcare and a swimming pool, there are dozens in our area. Large Clubs like Ochsner Fitness Center, New Orleans Athletic Club and Franco’s Mandeville are just to name a few. Check out this post that lists the 10 Best Athletic Clubs in New Orleans.
What are your favorite ways to workout? Have you tried Cycle Syncing?
