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Setting health and fitness goals that stick when you’re in peri-menopause

Goals that stick in peri-menopause blog

I always tell my midlife clients that their health and fitness goals should be less about quick fixes and more about longevity and well-being. And less about getting a flat belly and more about future-proofing yourself for a healthy future. This blog talks about how to set realistic, meaningful goals tailored to your unique needs as a midlife woman.


Step 1: Identify what matters most

I know it can be easy to think of aesthetics and dream of those times when our body maybe wasn’t so wobbly, but is that really what you want to focus on – will having a flat tum make you feel that much happier?


So ask yourself: What do I really want to feel, achieve, or improve? For many midlife women, it’s about increasing energy, reducing joint pain, feeling happy with your body and avoiding as many of the lovely menopausal symptoms as you can. In the most part if we exercise and eat a nutritionally balance diet, the aesthetics will be a by-product of that work, but is it your main driver?


Also, reflect on the activities you enjoy and think about your WHY. Do you want to go jogging with friends, play with your children/grandchildren, or feel stronger in daily life? These aspirations and motivations can guide your goals.


Step 2: Break It down

Long-term aspirations: Think about where you want to be in 5 or 10 years. I know we tend to just think about the here and now, but thinking about the future is really important and things like maintaining mobility and independence can be a powerful motivator.


Short-term wins: Set achievable milestones. If you want to improve strength, start with two 20-minute resistance sessions per week and build from there. If you want to run a 5k, sign up to Couch25k to get started. If you want to eat less sugary foods, start with one switch like picking a piece of fruit instead of a digestive with your afternoon coffee. Celebrate each step forward – this is really key and we all need to give ourselves more pats on the back! It might not seem like something worthy of celebration, but mentally if we feel positive about achieving something, we’re likely to get more excited about the next step - iIt’s that proof we can do it.


Step 3: Build a supportive routine

Time management: Busy schedules can be a barrier and we are the sandwich generation where we have dependant kids and parents so lives tend to be a bit hectic. But, even short bursts of movement count, so don’t add to your stress levels thinking you have to squeeze in a full-on 60 minute workout. Try a quick home workout, like 10 squats, 10 push-ups, and 10 lunges, or even go for a walk round the block on your lunch break. Again, start small rather than trying to add too much to your diary.


Accountability: Working with a trainer or joining a group class provides structure and motivation. Studies show that people who exercise with others are more likely to stay consistent. And who doesn’t want to have a bit of a laugh while they’re working out – we don’t have to be super serious! You should hear the conversations had in my studio!!


Step 4: Celebrate non-aesthetic victories

Strength, improved sleep, reduced stress, decrease in menopausal symptoms and better mood are all signs of progress that have nothing to do with how you look. Following on from step 1 - focus on how you feel rather than chasing a number on a scale or a flat tum.


Step 5: Stay flexible

Life happens. If you miss a workout or indulge in a treat, don’t beat yourself up. We are so good at talking to ourselves in a negative manner and berating ourselves if things don’t happen as scheduled but for your own mental wellbeing, sometimes you just need to let things go.

Long-term success is about bouncing back and staying consistent over time.


Conclusion:

Setting sustainable fitness goals in midlife is about aligning with your values and aspirations and doing what fits in with YOUR life. It’s a journey of self-care, not self-punishment. The key is to focus on progress, not perfection.



 

Want more tools and support during your midlife journey and with your goals? Come and join my newsletter list and find me on various socials. Come say hi!

If you just want to chat about your possible next steps then please book a call.

AND, if you want to boost your energy levels then download my free top 10 tips list

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