🌿 Perimenopause & Movement: Why More Exercise Isn’t Always Better

If you’ve found yourself thinking…“Why isn’t what used to work… working anymore?”

You’re not alone.

As a 41-year-old mom of two, a BRCA2+ woman who has walked through major surgery this past year, and someone who has been in the fitness industry since 2017—I can tell you this:

Perimenopause changes the way your body responds to exercise.

And one of the biggest mistakes I see women making?👉 Doing more.👉 Pushing harder.👉 Eating less.

In an attempt to feel like themselves again.

🤍 My Perspective (Real Life, Not Textbook)

I’ve lived in a body that has trained, taught, pushed, and performed.

I’ve also lived in a body that has healed, slowed down, and asked for something different.

Perimenopause isn’t just about your cycle.It’s about your nervous system, your recovery, your hormones, and your overall capacity.

And what I’ve learned—both personally and professionally—is this:

👉 The strategy that worked in your 20s and early 30s will not support you the same way now.

🧠 What’s Actually Happening in Perimenopause

During this phase:

• Estrogen begins to fluctuate• Progesterone often declines• Cortisol (your stress hormone) becomes more impactful• Recovery takes longer• Your body becomes more sensitive to stress

And here’s the key:

👉 Exercise is a form of stress on the body

Even “good” stress.

So when we layer:• high-intensity workouts• under-eating• poor sleep• daily life stress

Your body doesn’t see that as “healthy.”

It sees it as overload.

🔥 Why More Exercise Isn’t Always Better

If you’ve noticed:

• stubborn weight gain• increased belly fat• fatigue after workouts• poor recovery• disrupted sleep

…it’s not that your body is “failing.”

👉 It’s that your body is asking for a different kind of support.

More intensity doesn’t always equal better results—especially in this phase.

In fact, too much can:

• increase cortisol• increase inflammation• impact hormone balance• slow progress

🧘‍♀️ What Your Body Actually Needs Now

This is where we shift the conversation.

From:❌ More❌ Harder❌ Faster

To:

✔️ Smarter✔️ Supportive✔️ Sustainable

🌿 Movement That Supports Hormones

The focus becomes:

• Strength → maintaining muscle, metabolism, bone health• Stability → protecting joints, core, and pelvic floor• Breath → regulating your nervous system• Recovery → allowing your body to adapt

This is exactly where Pilates fits so beautifully.

✨ My Top Tips (From My Life + My Practice)

1. Shift your mindset around exercise

Stop asking:👉 “How can I burn more?”

Start asking:👉 “How can I support my body?”

2. Prioritize strength—but don’t overdo it

Strength training is essential.But more isn’t better.

👉 2–4 sessions per week is often enough.

3. Layer in low-impact movement

Walking. Pilates. Mobility.

These support:• circulation• lymphatic flow• recovery• nervous system

4. Watch your recovery signals

If you’re:• exhausted after workouts• sore for days• not progressing

👉 That’s feedback—not failure.

5. Support your nervous system daily

This is often the missing piece.

• breathwork• slower movement• time outdoors• rest

🌸 Key Takeaways

• Your body is not broken• Your hormones are shifting• Your strategy needs to shift too

👉 Movement should energize you—not exhaust you

👉 Progress now comes from consistency + support—not intensity

🤍 Action Steps You Can Start Today

• Add 1–2 Pilates or mobility sessions per week

• Aim for daily walking (even 10–20 minutes)

• Reduce one high-intensity workout

• Focus on how you feel after movement—not just calories burned

• Build in intentional rest days

🌿 Final Thoughts

Perimenopause is not something to “push through.”

It’s something to understand, respect, and support.

As women, we’ve been taught to disconnect from our bodies.To override, ignore, and push.

But this stage?

👉 It asks us to listen.

And when we do…everything starts to shift.

Your body isn’t working against you.It’s asking for a different kind of support. 🤍

If this resonates with you and you’re ready to feel supported through this journey, reach out—let’s chat 🤍

In Health,

Brigitte ~