Fitness During Perimenopause: Consistency and Fundamentals over Intensity and Fads.

If you're looking for advice on working out during perimenopause, there is no shortage of it online and on social media. How credible the advice is, is another story. One coach will tell you to never do intense cardio and to eat 200 grams of protein per day, while another influencer is telling you to do HIIT classes five times a week and only eat 1,200 calories. The problem with both of these bits of advice is that they know absolutely nothing about you. We all have different dietary needs, hormone fluctuations, metabolisms and lifestyles.

I always encourage women to find a doctor who will listen to them about their symptoms, first and foremost. I know firsthand it is frustrating when you're gaining weight, feeling fatigued, and unmotivated seemingly out of the blue. It's understandable to want to believe someone on social media with a six-pack who tells you to buy her supplements or train with her to cure all of your symptoms, but this will likely lead to more disappointment.

After 20 years in the industry, my biggest pieces of advice to anyone at any phase in their life are these:

1. There will be times when you don't feel at your peak due to injuries, illness, or other challenges, but there's often still something you can accomplish. Don't let obstacles throw you off course. It's not about all or nothing; maintaining consistency is more crucial than achieving perfection.

2. Trends come and go. You don't need the most expensive powders, peptides, and elixirs to maintain good health. (They'll probably just make you broke!) Go back to the basics:

• Move your body for 30 minutes a day. Make it something you enjoy: Walking, yoga, dancing, riding your bike and playing with your kids or grandkids counts!

• Strength train 2-3 times a week: Body weight resistance exercises like squats, lunges, pushups and planks are a great place to start!

• Eat nutritious food most of the time (follow the 80/20 rule). You're allowed to enjoy a cupcake or a glass of wine every now and then. 80% of the time, eat lots of veggies, lean proteins and limit your sugar. For specific dietary advice, please see a Registered Dietician.

• Drink plenty of water: half your body weight in ounces, more if you've been out in the heat or exerted yourself.

• Spend time in the sunshine: Boosts mood and provides Vitamin D.

• Prioritize your mental health: Whether it's surrounding yourself with people you love, getting some alone time, or just saying no to something or someone you don't have the energy for.

Health and fitness aren't destinations; they're lifestyles. Those who seem "perfect" on social media are not, I assure you. The one thing they are is consistent. Everyone's journey, body, and definition of fitness are unique. Don't let others define it for you.

Yours in health,

Jaime