Category: Fitness

When I was younger, I assumed that by the time I got to my 40s, I wouldn’t be as strong or fit or capable. In some ways, I don’t think it really crossed my mind at all—what my body would be able to do in my 40s. Like so many people in their twenties, thinking that far ahead wasn’t something I did often.

My Movement Journey: From Yoga to Strength Training

I was 24 when I started teaching yoga in 2005. It became the central focus of my life, as well as my primary movement practice. I was also a runner, so between yoga and running, I figured I had all of my fitness needs covered.

I didn’t lift weights or do any impact training. I was mostly interested in doing things that made me bendier and smaller. And because I was still young, I wasn’t worried about strength. Yoga made me feel strong enough when I did arm balances and handstands. I could easily lift things that seemed heavy.

I didn’t start lifting weights until after the birth of my first child. My recovery was slow, and my body didn’t feel great. Yoga wasn’t really helping. Running didn’t help either. So I decided to try strength training—and almost immediately, I felt a significant change. Yes, I felt stronger. But I also felt less damaged and disconnected. I felt whole again.

That was 12 years ago.

Stronger in My 40s Than Ever Before

Now that I’m actually in my 40s, I’m stronger than ever. Much stronger than I was in my twenties, when I did hours of yoga daily and ran 3–4 times a week. I still run and do yoga, but I now do a lot more strength training—focused on heavier lifting. And I take three dance classes a week.

This is counter to the messages often directed at women my age and heading into perimenopause.

Confusing Advice for Women in Perimenopause

While the current advice does include lifting weights, we are encouraged to “go easy” during this time of life. Some of the advice is conflicting and confusing and a lot of the advice is filtered through diet culture and still focused on how women in perimenopause need to manage our weight gain to manage our perimenopausal symptoms.

Alison Heilig, editor-in-chief of FBG, told me that this unhelpful, contradictory advice does more harm than good for women in perimenopause.

“My clients are given bad advice all the time. There’s a ton of misinformation out there targeting women in this age group. Menopause is having a moment, and the grifters are grifting hard.

People are selling expensive supplement stacks to “balance your hormones” (which isn’t even a thing, BTW) that are a complete waste of money. They’re also marketing and selling weighted vests and “special” workouts for women over 40 (hello, pink tax).

Their workout suggestions range from ‘low impact and just walk more so you don’t raise your cortisol’ to ‘Lift heavier! Do more HIIT! You’re losing muscle—go harder!’ Neither extreme addresses the actual lived reality of women in midlife.”

Why We Fall for Fitness Myths During Perimenopause

Women are especially vulnerable to unfounded health claims. We’re often gaslit by medical providers and our symptoms dismissed as “women’s issues.” Meanwhile, women’s health remains significantly understudied and underfunded.

So what happens? People on the internet try to fill the gap by selling us expensive supplements, weighted vests, and “special” midlife workout plans—with no real evidence to support their claims.

What We Actually Know About Perimenopause

When hormones start fluctuating, women can experience:

• Hot flashes

• Sleep disturbances

• Brittle nails, dry skin, and hair loss

• Joint pain and decreased bone density

• Mood shifts, irritability, anxiety, and fatigue

All of this affects how we move—but the advice we get rarely matches our real-life experience.

How Movement Professionals Are Navigating Perimenopause

I spoke to several women, all of whom are also movement professionals, to get a sense of how their movement practice has been impacted by perimenopause relative to broader advice given to women at this stage of life.

Kristy West: Prioritizing What Feels Good

Kristy West is a yoga teacher and personal trainer. She’s been active for her whole life and enjoys movement. Perimenopause didn’t radically change things for her, but she has adjusted how she moves her body. Instead of doing intense cardio like running or heavy lifting, both of which create more physical discomfort than they used to, she focuses more on activities that feel good in her body.

“I have taken a liking to water walking. I love being in the water. I’m trying to get back into swimming too so that I have a routine set up once the summer pools close. I’m also doing a lot of gardening,” she says. “In terms of more traditional movement/exercise, I have to keep reminding myself that something is better than nothing.”

As far as the more intense cardio and weight lifting, she explains, “I don’t run much anymore. But that’s more because I don’t really like it. Walking/hiking is much more pleasurable for me. I don’t go as hard as I used to in terms of lifting weights. While I am capable of living heavier, extreme DOMS (delayed onset muscle soreness) takes a toll and I am miserable for days. My DOMS is a symptom of hypermobility, but it seems to be more extreme later in life.”

West has noticed one common side effect of perimenopause that has slowed her down slightly, which is weight gain. For her, it’s less about how her body looks and more that it impacts how her body moves.

“Weight gain has definitely made exercise harder,” she says. “The weight gain only bothers me because it affects my range of motion, and that’s annoying AF.”

West explains that what feels most important to her as she goes through perimenopause is to keep moving and to figure out what helps make movement more possible to support that goal. For her, that means doing less solo movement and more movement with a friend or a group, like pickleball or softball.

And while she’s aware that research indicates movement is essential as we age, what inspires her is more personal. “I’m more aware of the importance of being active now. I see relatives who can barely move, and I don’t want to end up like that. My motto is ‘I want to die with all my original parts.’”

Jen Dryer: Adding Strength to Support Resilience

Like West, Jen Dryer has been active her whole life. When she was growing up, she was drawn to a wide range of sports, participating in gymnastics, diving, tennis, and soccer. As a young adult, she regularly went to the gym and also discovered yoga.

Now a yoga teacher herself, she realized that the benefits of movement for her go beyond just the physical. “Since becoming a parent almost 16 years ago, movement has become critical to my self-regulation and ability to show up as the best parent I can be.”

As she ages and moves through perimenopause, Dryer recognizes that the physical piece has become increasingly more important, too, especially when it comes to diversifying movement and boosting strength.

“About 6-7 years ago, I added cardio and strength training to my regular exercise regimen, first via OrangeTheory and then when Covid hit, I got a Peloton bike to help with both a torn ACL and to keep my cardio going. I’ve since started doing a lot more strength training via the Peloton app, and based on what I read about the need for strength training in peri and post menopause, I have been committed to balancing the yoga with lifting heavy weights and cardio training.”

The research backs up Dryer’s approach to movement. As estrogen decreases, our bone mineral density (BMD) decreases and the current research indicates that strength training is the best way to increase BMD. Yoga simply isn’t enough.

But like West, Dryer says that the important thing for her and others as they go through perimenopause and get older is to have a good balance of movement. You can’t rely on one type of movement to meet all of your needs for health. And what’s most important is to keep up the habit of moving your body. 

“My advice for women heading into perimenopause is to add in a balance of regular movement: definitely add strength training, even if it’s barre or pilates. Also cardio and mobility and stretching in general is a must. My PT always says that “motion is lotion” so it’s key to keep the body moving to lubricate joints and prevent injury.”

Dara Brown: Finding Joy in Movement Variety

Dara Brown is a big believer in movement variety. Brown is an ERYT 500 yoga teacher, ACE certified personal trainer, and group exercise instructor, so not only does she offer a wide range of movement practices to her students but she adopts them in her personal practice.

This dedication to movement variety was essential to her when she was diagnosed with fibroids at age 40. At the time she was in the best shape of her life but heavy, unpredictable periods resulted in severe anemia, which made the movement practices she loved physically exhausting.

She says that movement advice about perimenopause was unclear and inconsistent, which was annoying. “I was told absolutely nothing about exercise by a medical professional and online resources were all over the place like ‘no intense cardio’ (but I enjoy it) and more strength training (ok – I get that part, especially now that I can’t ignore the fact I’m aging).”

She adds, “Cutting back on intense cardio was counter to everything I knew as a fitness professional. What is intense to one person isn’t to another. Besides, it’s fun. Did I have to cut back because of the anemia? Yes. But that wasn’t a choice more so than a need. And it caused much frustration.”

This is incredibly common. Not only is there a lack of perimenopausal study but also wildly conflicting information about what types of movement are best for women as they age. It’s hard to know what the right thing to do is, especially if you’re not a fitness professional who does this work for a living.

Now postmenopausal thanks to a hysterectomy, Brown is back to movement that makes her feel strong instead of depleted.

“My movement practice now hasn’t decreased any though the activities have changed a bit. I have introduced more strength training by means of aerial circus arts because I can only lift so many weights. I’m still running and completed my first marathon last fall. And my yoga mat is still my best friend a few days a week.”

Her advice to perimenopausal women: “ Keep moving – anyway that makes you feel good.”

Adapting to Perimenopause Isn’t Weakness—It’s Strategy

Heilig, co-signs this advice. The idea isn’t necessarily to “slow down” or “ease into perimenopause” because your body is getting older and automatically less strong. It’s about figuring out how to tailor your movement practices to the needs of your life. 

When Heilig started perimenopause, the symptoms hit hard and she was simultaneously suddenly thrust into an intense caregiving situation, while still trying to run her business. Moving her body took a backseat because she felt so depleted, but not training had really negative impacts. She says:

“I was exhausted all the time, but not the kind of tired that goes away with rest. My usual workouts felt too long, too intense, and too draining—but skipping them made everything worse. Without regular exercise, my sleep tanked. My joints started hurting. My mental health spiraled. And worst of all—I started losing my sense of identity. I wasn’t training. I wasn’t recovering. I wasn’t myself.”

Once she figured out how to adapt her training to better support her in this intense period of life, things got better. Now, she says, her workouts are shorter and more flexible, but no less impactful. 

“I simplified everything and let go of needing to ‘do it all perfectly.’” I decided that sustainability was more powerful than intensity. And I built a more flexible system that actually supports my midlife body, schedule, and competing demands,” she explains. “And you know what? Even though I work out less and with less overall intensity, I’m still very fit and healthy. Workouts don’t have to destroy you or take over your life to be effective.”

She adds, “I don’t ‘go hard’ every day. I don’t do workouts that wreck me anymore. I focus more on prioritizing rest, downtime, sleep, and energy—not just effort and output. I train to feel strong, durable, and resilient.”

I can relate to this. And honestly it’s validating to hear that the goal is to feel strong, durable, and resilient in pursuit of health as we age, as opposed to reducing belly fat or trying to reclaim the “former glory” of our youth.

Like Brown, I ran my first half marathon (ok, only “half” like Brown) this year at the age of 44. But I decided my goal wasn’t speed but simply to finish. When I was younger, I’d likely have pushed harder and worn myself out in pursuit of a faster time. But running like that doesn’t feel good now. I actually enjoy running, so I’d rather keep running regularly but in a way that doesn’t wreck my body.

What Women Really Need After 40

There isn’t a special perimenopause workout regimen that is somehow specific to this stage of life. Heilig adds:

“The things we should be doing after 40 to maintain good health and manage perimenopausal symptoms are basically the same things we should have been doing our entire adult lives to stay fit and healthy: lift heavy stuff, hop, jump, get your heart rate up, change direction, do joint stability work, increase fiber and protein, and reduce saturated fats.

I know that’s boring and sounds hard, but it works at age 25 and it works at age 57. You don’t need to pay extra for fancy women-only workout programs. You may have been able to get away with skipping some of these basics when you were younger, but as we get older, these basics become even more critical for a good quality of life.”

Heilig goes on to point out something critical here—the fundamentals of healthy movement don’t change but our lives that do.

“What does change after 40 is that our lives are fuller, we’re usually caring for more people, our jobs are higher stakes, and our energy is less predictable. That’s why it helps to work with a coach who understands the challenges women face in this phase of life—because those are very real challenges that no amount of ‘willpower’ or ‘motivation’ can get around. At this time, women need more efficient strategies that honor where they are and what they have left to give. What they don’t need is some 20-something gym bro telling them ‘no excuses.’”

Final Thoughts: It’s Not About Reclaiming the Past—It’s About Building the Future

It can be really hard to cut through all of the noise online and off that tries to convince women that perimenopause is a problem that needs to be fixed. There is so much misinformation out there from people who want to profit on the lack of scientific study and clear information about perimenopause.

That can make it difficult for women in perimenopause to not only get the support they need but also to maintain a movement practice that works for them.

For that, Heilig has this advice:

“Focus on the big dial movers. Work with an evidence-based coach who isn’t selling a “trick”—just real support and real systems to help you do what actually matters. That’s what we focus on in my LIMITLESS coaching program. You’ll waste a lot less time, energy, and money that way. And remember: exercise and nutrition in midlife isn’t about “anti-aging,” “bouncing back,” or getting some past version of your body back. It’s about building your future quality of life. Your workout and nutrition routine should reflect that.”

And I could not agree more. What’s your approach to fitness after 40? —Naomi

From farm to cup and beyond, coffee sustainability covers far more than recycling pods. I recently visited Adams & Russell Coffee Roasters in Birkenhead (near Liverpool) to discuss how they champion eco-friendly practices and how home baristas can follow suit.

What Sets Adams & Russell Apart In Sustainable Roasting?

Adams & Russell:
“We’re speciality roasters, sourcing high-grade, traceable Arabica beans from around the world, and roasting in small batches to maximise flavour and freshness

Our artisan approach means adjusting the roast for each cultivar, so beans aren’t just fresh, they’re optimised.”

You Stock Fairtrade And Organic Coffees -Why Is That Important?

Adams & Russell:
“Fairtrade certification guarantees a minimum price to farmers, protecting them from volatile markets. It also promotes environmental standards- like maintaining soil and water quality, avoiding chemicals, and preserving biodiversity”

“We also feature coffees like the ANEI organic Colombian single-plantation, grown by agroecological producers harmonising with nature and bundles from women’s cooperatives proud to build sustainable communities .”

What About Packaging – How Does Adams & Russell Reduce Plastic Waste?

Adams & Russell:
“We’re moving toward completely recyclable or compostable packaging. Customers can even refill their containers in-store. Bulk buying means less packaging and fresher coffee.”

Let’s Bring Sustainability Into The Home. What Are Easy Eco-Friendly Brewing Changes?

Adams & Russell:
“Start with your brewing device – French press, AeroPress, V60, Chemex – no single-use pods needed.

We recommend unbleached, compostable paper filters or reusable stainless-steel mesh. And, buying whole beans and grinding just before brewing makes coffee fresher and cuts waste”

Beyond Brewing – What Happens To Spent Grounds And Chaff?

Adams & Russell:
“Used coffee grounds are rich in nitrogen, which is fantastic for compost or garden mulch. They naturally repel slugs, too,” they explain. Plus, bigger savings come when using coffee chaff – the papery husk from roasting.

We collect chaff via our Vortx filtered roaster system and customers can take it to add to compost or use as mulch

It’s a simple but powerful example of circular economy thinking.”

What Sustainable Coffee Tools Do You Recommend?

Adams & Russell:
“We love the Circular & Co reusable cup, made in the UK from recycled paper cups, designed for 10 years of use and fully recyclable at end of life.

We also stock stainless filters, V60s, grinders etc. Buy a good-quality tool and it lasts, reducing repeat replacement.”

Let’s Tackle The Hidden Costs: Energy Use

Adams & Russell:
“Boil only what you need, switch your machine off after use, and try cold brew. Big batches stored in the fridge eliminate repeated heating, they say.

Manual brewers require no electricity, and grounding beans by hand further reduces energy needs.”

How About Milk And Sweeteners – Any Sustainable Swaps There?

Adams & Russell:
“For milk, go plant-based in returnable glass or recyclable cartons. Swap single-serve sugar packets for bulk sugar jars or make your own syrups.

We offer sugar-free Sweetbird syrups with simple flavours – just use 1-2 tbsp per drink”

Any Fun DIY Coffee Projects You’d Suggest?

Adams & Russell:
“Definitely.

Use grounds and coconut oil for body scrubs, deodorise fridges with dried grounds, and sprinkle chaff or leftover grounds around acid-loving plants.

You can even craft coffee-scented candles with melted wax and chaff.”

Ultimately, Adams & Russell

“Our aim is simple: close the loop on waste, support farmers, and let people enjoy their coffee with purpose,”

Their model – from direct trade sourcing and recyclable packaging to chaff recycling and reusable tools – offers a blueprint for any coffee lover looking to reduce their footprint.

By applying a few of these strategies (bulk buying, waste reuse, reusable tools, and mindful brewin) you can turn your morning cup into a low-impact ritual. As Adams & Russell remind us: it’s not about perfection, it’s about progress. And in coffee, every small change adds up to a big difference.

Small Business x 5 Giveaway!! [Days of Giveaways 2020]

December 23, 2020 –

It’s day 3 of my 3 days of Giveaways and I’m so excited to share with you some of my favorite SMALL BUSINESSES today!!!

We should always support small business but 2020 has been the YEAR to support small businesses and as a small business owner myself, I totally understand the grind we’ve put in this year to wear many hats & keep pushing forward.

Each small business is one that I’ve personally purchased from or have been gifted from others and I can’t wait for you to meet them!!

1. Gypsie Soul Nail Studio – my girl Alex is part nail artist part therapist, I swear! She has an amazing energy and every time I get my nails done, we have the best heart to heart chats.

Alex owns an awesome nail studio in her home while selling some adorable things from their as well.

She makes handmade cuticle oil, sage packets, & co-runs Pro-fresh Vinyls where they screen print apparel. She is giving away all three of the items to one winner!!

 

2. Gilded Clay handmade earrings – my girl Lauren is a rockstar and makes these BEAUTIFUL clay earrings by hand. She is so talented and creates such awesome designs, including these adorable Gnomes!!

Check out her Etsy shop for all of your earring needs. Lauren is giving away 3 pairs of earrings!!

3. Cutetees Clothing Company makes these adorable homemade Christmas ornaments, sweatshirts, and more! She is giving away $25.00 towards her adorable shop!!

4. Starr designs is an adorable shop for any of your headband needs and more! I’ve been rocking these headbands since the summer and they are so soft. They stay in place & are adorable with any outfit or for workouts. She also makes adorable masks and accessories. She is giving away a pair of adorable animal print headbands!

5. Wolfe & Hound Company curates goods for your favorite furry companion! My clients gifted me with one of their adorable dog bandana for Christmas and Kita rocked it, if I do say so. This fabric was SOOO cute!! You want to check them out on etsy. They are giving away $25.00 to their shop!

6. My girl Jenna Miller is one of my husband’s college besties wife! We met years ago and I’m so thankful to know her. She is a light! She is a Beautycounter rep and I purchase a ton of my make up from her. Beautycounter is all about high quality beauty products with amazing ingredients.

Jenna is offering one winner a Beyond Gloss Trio pack that you won’t want to miss!

Thank you to these woman owned AMAZING small businesses for sharing their products to finish out the Giveaways this year!!

Please go follow and support them below while also gaining entries to win!

Also, please head to Instagram to follow them & tag your friends in the comments for extra entries!!

Be true to you,

xo Kasey

a Rafflecopter giveaway

 

 

 

Photogrpahy by Emily Rose Photography

We’re officially in Week 4 of the Summer Shape Up Challenge, and if you’re feeling your motivation fading or you’re not as fired up as you were in Week 1, that’s okay!

It’s common for motivation to fade but it is SO important to get on top of it so you can continue to crush your goals. This is where real transformation happens, not just in your body, but in your mindset.

Here are tips for how to reset your mindset so you can finish out these last few weeks STRONG! 

1. Ditch the “All or Nothing” Mentality

Missed a workout? Ate something not on your plan? Skipped your steps one day?

That’s okay. Things happen. You’re human.

This challenge is not about being perfect. It’s about building consistency and showing up again and again, even after a setback. One day off doesn’t undo all your progress. Quitting does. Let go of the guilt and keep moving forward.

2. Focus on Non-Scale Wins

The scale is only one (very small) measure of success. What else has shifted?

• Are your energy levels higher?

• Are you sleeping better?

• Are your cravings more manageable?

• Have you stuck to your goals longer than ever before?

These wins matter. Actually, they matter more. Start tracking the progress you feel, not just what you see.

3. Revisit Your “Why”

You started this challenge for a reason. Maybe it was to feel more confident. To boost your energy. To finally stick with a plan.

Take a few minutes today to reconnect with your WHY. Write it down. Say it out loud. Put it on a sticky note and place it somewhere you will see for the rest of this challenge. When motivation fades, your WHY is what keeps you going.

4. Shift from Outcome to Identity

Instead of saying “I want to lose weight,” say “I’m becoming someone who prioritizes her health.”

Instead of “I want to be fit,” say “I’m the kind of woman who doesn’t quit on herself.”

Shifting your focus from what you want to who you’re becoming is powerful. It makes your daily habits feel more like who you are instead of what you’re doing.

5. Celebrate How Far You’ve Come

You’ve made it to Week 4. That’s a big deal. Most people don’t even take the step and start. But you did. You showed up. And you’re still showing up.

Take a moment and be proud of that. Then use it as proof that you can finish this challenge stronger than you started.

Ready for Your Reset?

Let this be your moment to reset, refocus, and keep pushing forward. You’ve come too far to stop now. Let’s finish these final few weeks with intention, strength, and confidence. 

You got this.

Hi friends! Happy Friday! What are you up to? The Pilot is home from a trip (YAY), we’re meeting friends for a last hurrah swim and dinner at the pool, we have an NCL meeting, and family dinner at our house. Since we got back from Spain, we’ve been doing weekly family dinners again and it has been such a great way to start the week. My favorite memory from last week was watching our 10-month old niece Daisy eat a popsicle on the patio. She was a HUGE fan.

I’d love to hear what you have going on this weekend!

Mazer wanted to show you her fresh cut and long eyelashes.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

8.1 Friday Faves

Fashion + beauty + random:

A moment for the shoes. (Got them in Spain but they have them at Nordstrom! I’m always a US 8 or 38, and sized up to a 39 for these and they’re perfect)

My friends at Left On Friday sent me some new suits! It was my first time trying this brand and I was blown away by the super light compressive fabric (I sized up to a medium after reading a ton of reviews online and it still felt like it held everything in), fit, and quality. It’s totally seamless and they have a ton of colors. I ended up choosing this one piece, and this top + these bottoms. The bottoms I chose had the most booty coverage and feel like this is my new fave swimsuit brand. Both suits are linked here.

New Vivobarefoots! I wanted to get a neutral color (like tan or grey) but they were sold out, so I went wild and went with pink. Can’t wait to take them for a spin this weekend! More + why you should switch to barefoot shots in this post.

Goodies from my friends at Canopy. They have fun new colors in their handheld filtered showerhead. I’m waiting for a new link – they changed their affiliate platform – but my code FITNESSISTA should still work for 15% off.

Read, watch, listen:

Listening to this on audio and it’s inspiring and hilarious at the same time. I took Liv and a friend to the mall and walked around following from a distance (so they could have freedom but I was also watching them like a hawk lol) and was listening to this in my headphones. I’m sure I looked like a weirdo walking around and laughing to myself.

Speaking of laughing, Ali Wong on Netflix kiiiiiilled me. The Pilot was on a trip, the girls were upstairs watching a movie and hanging out, so I grabbed a blanket, Mazer, and cuddled up on the couch watching this. Heads up that it’s crass and inappropriate (pure Ali Wong style) but I loved it.

How do you mother yourself?

This week’s podcast episode is a great one.

Fitness, health, and good eats:

Obsessed with these Goodpop ice cream sandwiches. They’re gluten-free and the perfect lil sweet bite.

My FAVE sparkling water is at Whole Foods! It’s the one I drank every day while we were in Spain and had been missing it dearly. Ruuuuun!

(even though I die a little that it was 2 euros in Spain and $4 here. Worth it)

You need to try this lemon tart before summer is over.

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Thinking about quitting a goal before you really even get started? I think we’ve all been there… or at least I have.

What I set out to do feels SO huge that I sometimes feel like quitting—before I’ve even started. Have you ever felt like that? If so, this blog is for you.

It’s easy to start talking yourself out of something:

“Why should I bother? Why start when I probably won’t be able to stick with it?”

Suddenly, you remember every other time you had a plan:

• The treadmill that’s now your most expensive clothing rack

• The Pinterest recipes you saved to help you live healthier

• All the times things didn’t work out

And it stings.

If you’re being fully honest, deep down you’ve started to lose trust in your ability to make it work.

But here’s the truth: you’re not lacking motivation. You are still very capable of reaching your goals. You are not the problem.

The real issue might just be how you’ve approached your goals—up until now.

Let’s break it down.

What Most People Do (and Why It Backfires)

Most people start out strong: New year. New goals. New motivation. They ride that wave of inspiration and think, “This time WILL be different.”

Let’s face it—staying motivated in the beginning is easy. But the moment something feels hard, boring, or a little inconvenient… guess what? They fall off the infamous wagon. Again.

Then the inner critic rears its ugly head:

“See? I knew it. I’m not motivated enough to make it.”

This becomes a cycle: Start → Struggle → Stop → Shame → Repeat

You think you’re different. That you’re missing something other people have. In reality, you’ve just been taught something that isn’t true.

You’ve been told to depend on motivation—which is like a sugar rush. Quick, exciting, and gone just as fast.

Motivation is based on feelings—and our feelings fluctuate. It’s not something we can rely on to show up when we need it long term.

Why You Feel Like You Can’t Stick to Anything

Here are some common reasons we start to doubt ourselves:

You associate change with pressure.

Go big or go home! You think you need to do it all, and do it perfectly, for it to count. It becomes too overwhelming to even start.

You expect instant results.

You don’t want to waste time or energy. So when things move slower than expected, you assume you’re doing it wrong—and stop.

You assume that doing it “right” should feel easy.

So when it feels awkward or uncomfortable, you think something must be wrong.

And the big one: You’ve been repeating the Start-Stop pattern.

When we break promises to ourselves too many times, we start believing we can’t be trusted. It’s like the friend who keeps canceling plans at the last minute. Eventually, you just stop expecting them to show up. The trust is gone.

It’s Not a Willpower Problem—It’s a Self-Trust Problem

The real issue isn’t motivation—it’s evidence. You’ve collected years of micro-proof that you don’t follow through. That your promises don’t stick.

So when you set a new goal, a little voice inside whispers:

“You’ve said this before. You won’t stick with it.”

This isn’t just about mindset. It’s about rebuilding trust with yourself.

You need to start proving that you’ve got your own back—especially when things get hard.

Because creating real change is hard.

How to Build Self-Trust (One Brick at a Time)

You can’t just read a self-help book and think your way into better self-trust. You have to act your way into it.

Start proving to yourself that you mean what you say. And no, that doesn’t mean doing everything perfectly. It means starting small and staying consistent.

Try this:

• Set a goal that’s almost laughably small.
  → “I’ll walk for 5 minutes.”
  → “I’ll stretch while the coffee brews.”

• Do it even when you don’t feel like it.
  Especially then. That’s where the magic happens.

• Track your kept promises—not just your results.
  Show yourself you’re reliable. Following through matters as much as the outcome.

• Let go of the timeline.
  You’re not behind. You’re rebuilding at your own pace.

• Celebrate repetition.
  Consistency isn’t boring—it’s the very thing that builds trust.

The Identity Shift That Changes Everything

When you start keeping small promises, you stop being the person who always gives up.

And you become:

• The kind of person who keeps showing up

• The kind of person who does what they say

• The kind of person who can trust themselves again

That shift changes everything.

Because the next time you start something, you believe you can keep going—even when it’s hard.

That’s the kind of person you are now.

What If You Just Started Today?

Forget perfection. No one can live up to that.

Forget the version of you who always nailed it the first time.

We all make mistakes. That’s not failure—it’s feedback.

So start today. Take one small, imperfect, doable step.

Because every time you show up—especially when it’s not convenient—you add to your future memory bank:

“I’m the kind of person who never gives up.”

That’s how trust is rebuilt. And that’s how change actually happens.

You’ve got this—one small step at a time. —Marlene

Getting your daily exercise is much easier if you work on your feet. Desk job employees have a tougher time increasing their heart rate. If you want to join the challenge to walk 10,000 steps per day, you don’t have to change your career. Get creative with your physical activity to hit your goal. Whether you work at home or in an office, you’ll develop a better exercise routine that supports your wellbeing if you hit 10k steps a day.

Why Is Walking Every Day Important?

When you think about starting an exercise program, you likely imagine training for a race or lifting weights. More traditional workouts can be great for your health, but they’re also harder to manage if you have a desk job that consumes your time. Walking is an excellent way to get active without overhauling your routine.

Reaching 10,000 steps every 24 hours isn’t necessarily a rule. The number came from a 1960s Japanese marketing campaign for the first pedometer. There wasn’t any scientific research behind the number, so it’s not medical advice.

You should also remember that trying a step goal is a learning experience. Intense walking routines aren’t best for everyone. If you go for a walk and experience tired legs or tingling, you may have limited blood flow. People also prefer other gentle workouts if they have joint pain or nerve issues that make footsteps painful.

The key is listening to your body while gradually finding the best step goal for your body. Research shows those who walked 7,000 steps every day had a 50%-70% lower risk of mortality than people who walked fewer than 7,000 daily steps. All you need are strategies to get more walking into your routine to find out if 10,000 steps is a realistic goal for you.

Ways To Get 10K Steps a Day

Reinvent parts of your routine by trying new walking-centric ideas. You may get more active and feel like you’re not even trying, which makes reaching higher step goals easier.

Press Play On A Dance Video

YouTube is full of free dance videos that double as workouts. Find one that’s the length of your work breaks and hit play. Dancing incorporates steps, so you’ll find your daily count growing every time you have a jam session. You’ll also improve your balance and flexibility with practice.

Park Further From The Office

Use your new walking routine as an excuse to stop battling co-workers for parking spaces close to the office. If you park further away, you’ll get more steps into your day without sacrificing much time. Keep an umbrella in your car for rainy mornings, and you may not even notice the change in your routine after a while.

Take Phone Calls On Your Feet

People with desk jobs that require lots of phone calls can walk and talk. Answer the phone and pace the hallways or go outside to walk around. You may even make the day pass faster while improving your step count because you won’t be staring at a clock.

If you work in heels, try to take small steps consciously to minimize your risk of falling whenever the phone rings. You’ll stay safe and potentially get twice the steps in.

Get Your Coffee To Go

Whether you work in an office or at home, drink your coffee from a cup with a lid. You can sip it while walking circles around your neighborhood or around your workplace building. Although it’s tempting to drink your coffee while sifting through those early morning emails, you’ll reach your 10k step goal faster if you walk for the same length of time.

Enjoy A Post-Dinner Walk

Don’t jump into your pajamas the next time you finish dinner – strap on your tennis shoes instead. Walking improves your ability to regulate blood sugar spikes after eating, so it’s a great time to head outside. You’ll encounter cooler weather, less direct sunlight and a pocket of free time to get last-minute steps in before bed.

Stop Stressing About Your Exercise Routine

People who work desk jobs can accomplish any step goal they want. If you get creative with your routine, you’ll increase your heart rate any time during your day. Pay attention to your body’s needs while finding the best step count for your lifestyle to merge your current abilities with realistic exercise goals and you;ll be hitting 10k steps a day in no time!

Imagine putting your heart and soul into every workout session, sweating it out on the treadmill, and pushing through intense lifting routines, only to step on the scale and find you have gained weight. You are not alone. Gaining weight after working out is surprisingly common and understandably frustrating. It feels counterintuitive and unfair, especially when you are dedicated and disciplined about your fitness regime.

However, exercising is just one piece of the puzzle. While regular workouts are essential for overall health and fitness, they are not the only factor influencing weight management. There are several underlying reasons why you might experience gaining weight while exercising. Some reasons are temporary and harmless, while others may signal underlying issues that need attention.

This article will unpack the common and uncommon reasons for gaining weight while working out. We will demystify the confusion around weight gain during exercise and provide clear, logical explanations supported by science to ease your worries and help you better understand your body’s responses.

Why Am I Gaining Weight While Working Out?

It can feel incredibly frustrating to step on the scale after dedicating significant time and effort to exercising, only to find you are actually gaining weight instead of losing it. But before you become disheartened, it is essential to understand that gaining weight while working out is quite common. There are numerous logical, science-backed reasons behind this phenomenon. By understanding these reasons, you can address concerns and set realistic expectations for your fitness journey. 

Let us explore the key factors causing weight gain during exercise and why it is not necessarily something negative.

Muscle Gain

One common reason people gain weight while exercising is muscle gain. When you engage in strength training or resistance exercises, your muscles undergo microscopic tears. These tears heal over time, leading to stronger, larger muscles. Muscle tissue is denser than fat, meaning it occupies less space but weighs more.

Scientifically speaking, when you start strength training, particularly if you’ve previously been sedentary, your body rapidly adapts by building muscle mass. This positive change often reflects as an increase on the scale, even if you’re simultaneously losing fat. Therefore, weight gain during exercise from muscle development is actually a sign of progress rather than a setback.

Water Retention

Water retention is another reason people gain weight after working out. Their bodies naturally retain water to aid muscle recovery and repair. High-intensity workouts cause temporary inflammation, leading to fluid retention, which can temporarily spike the scale numbers.

Furthermore, your diet could influence water retention. High sodium intake causes your body to hold onto water, leading to noticeable weight fluctuations. Hormonal changes, especially in women, also significantly influence fluid retention, resulting in a bloated feeling and weight gain during certain times of the menstrual cycle. This kind of weight gain is typically transient and resolves itself naturally.

Post-Workout Inflammation

Exercise-induced muscle inflammation, often termed delayed-onset muscle soreness (DOMS), frequently causes temporary weight gain. DOMS results from microscopic damage in muscle fibers following an intense workout. Your body responds to this stress by increasing blood flow and immune responses to repair the damaged tissue.

This immune reaction involves fluid accumulation around muscle tissues, contributing to temporary weight gain. Typically, DOMS peaks within 24 to 48 hours post-exercise. Recognizing this type of weight gain can help reassure you that it is temporary and beneficial. It signifies muscle repair and growth rather than unwanted fat accumulation.

Increased Muscle Glycogen Stores

When you begin exercising regularly, especially endurance-based activities, your muscles increase their glycogen storage capacity. Glycogen is stored carbohydrate used by your muscles as fuel during exercise. Each gram of glycogen binds with about three grams of water.

Therefore, after consistent exercise sessions, you might notice increased body weight due to expanded glycogen stores coupled with water. This weight gain is healthy and beneficial, enhancing your muscle endurance and overall exercise performance. Understanding this phenomenon helps you interpret the scale accurately.

Increased Appetite and Calorie Intake

Many individuals experience increased hunger when they start exercising. The body’s response to increased physical activity can lead to heightened appetite and, consequently, increased calorie consumption. Without conscious dietary control, it is easy to consume more calories than you burn during your workouts.

This inadvertent calorie surplus can lead to gaining weight while exercising, despite your good intentions. To manage this, opt for nutrient-rich, satiating foods that support recovery and fuel your body effectively without excessive calorie intake. Tracking food intake occasionally can also provide insight into your eating habits.

Fiber Intake and Digestive Weight

A healthy, balanced diet often includes increased fiber intake. Fiber-rich foods aid digestion and improve bowel movements. However, dietary fiber temporarily adds weight by absorbing water in your digestive tract, resulting in heavier, bulkier stools.

This type of weight gain is harmless and beneficial to overall gut health. While it might reflect as increased weight on the scale, it doesn’t signify fat gain. Consuming fiber regularly promotes overall digestive health, reduces bloating in the long term, and supports weight management.

Inadequate Sleep

Lack of sleep significantly affects weight gain. Poor sleep disrupts hormonal balances, particularly increasing ghrelin (the hunger hormone) and reducing leptin (the satiety hormone), leading to overeating. Additionally, inadequate rest impairs muscle recovery, causing increased inflammation and water retention.

Prioritizing sleep (aiming for seven to nine hours nightly) is crucial for managing weight. Good sleep hygiene complements your exercise regimen, supports recovery, and helps prevent unintended weight gain associated with hormonal imbalance and excessive calorie intake.

Supplements and Medications

Certain supplements and medications may contribute to weight gain during exercise routines. Supplements like creatine help muscles retain water, temporarily increasing body weight. Some medications, such as antidepressants or steroids, can also lead to unintended weight gain.

If you suspect your supplements or medications influence your weight, consult a healthcare provider or nutritionist. Understanding their effects helps you adjust your expectations and approach weight management effectively.

Workout and Weight Gain: Is It a Matter of Concern?

Experiencing weight gain while working out is not always a red flag. In many scenarios, it is a positive indicator of muscle growth, improved hydration, and enhanced energy storage capacity. Temporary fluctuations in weight are normal and expected, particularly in the early stages of new exercise routines or after particularly intense sessions.

However, consistent, unexplained weight gain may require closer evaluation. If weight gain persists despite balanced nutrition, adequate sleep, and proper exercise routines, consulting a healthcare professional can help identify underlying issues such as hormonal imbalances or medication-related weight gain.

Ultimately, the scale alone does not fully reflect your health progress. Monitor how your clothes fit, your overall energy levels, and improvements in strength and stamina, as these indicators offer more holistic insights into your fitness journey than mere numbers on the scale.

HealthifyMe Note

As a HealthifyMe expert, I often see clients who are overly focused on scale readings. They are unaware that weight fluctuations can occur for numerous reasons beyond fat gain. It is essential to cultivate a balanced perspective. Understanding the complex mechanisms behind weight changes helps alleviate unnecessary stress. Prioritize balanced meals, consistent exercise, restful sleep, and effective stress management. Adopting a mindful approach and listening to your body’s signals enhances overall wellness. Remember, your weight does not define your health; consistent, sustainable lifestyle choices truly reflect your well-being.

The Final Word

Gaining weight while exercising is not always negative or indicative of failure. Multiple factors contribute to weight fluctuations, from muscle growth and hydration to hormonal changes and increased glycogen stores. Embrace a comprehensive strategy that includes balanced nutrition, adequate rest, stress management, and consistent physical activity.

HealthifyMe Health Plans are structured to offer personalized guidance. They help you manage your weight and fitness goals effectively. Instead of fixating on the scale, focus on how you feel, your energy levels, and your overall physical health. These meaningful indicators provide a clearer picture of your actual progress.

Frequently Asked Questions (FAQs)

Research Sources

1. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?

2. Skeletal Muscle Hypertrophy After Aerobic Exercise Training

3. Hormonal Changes During Menopause and the Impact on Fluid Regulation

4. Fluid Retention over the Menstrual Cycle: 1-Year Data from the Prospective Ovulation Cohort

5. Increased salt consumption induces body water conservation and decreases fluid intake

6. Relationship between Sodium Intake and Water Intake: The False and the True 

7. Effect of Body Fat Percentage on Muscle Damage Induced by High-Intensity Eccentric Exercise

8. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: A Brief Review

9. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans

10. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution

11. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis

12. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. Ho KS, Tan CYM, Mohd Daud MA, Seow-Choen F. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol 2012; 18(33): 4593-4596 [PMID: 22969234 DOI: 10.3748/wjg.v18.i33.4593]

13. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota

14. Effect of Resistance Training on Appetite Regulation and Level of Related Peptides in Sedentary Healthy Men

15. Acute effects of exercise on appetite, ad libitum energy intake, and appetite-regulatory hormones in lean and overweight/obese men and women

16. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings