This week’s Wellness Newsletter is here.
With the UK temperatures soaring this week, it can feel especially challenging if you’re navigating menopause, hot flushes, poor sleep, fatigue or low energy.
Wow… it is HOT right now in the UK
And if you’re going through perimenopause or menopause, the heat can feel even more intense.
Hot flushes, disrupted sleep, headaches, bloating, fatigue, irritability and low energy can all ramp up during warmer weather, so I wanted to share a few simple ways to support your body, keep moving and feel better during this heatwave.
The good news?
You do not need to stop exercising altogether — you simply need to adjust HOW you exercise and support your body differently.
EXERCISE SMARTER IN THE HEAT
During menopause, your body temperature regulation changes, which means intense workouts in hot weather can sometimes leave you wiped out instead of energised.
Here are my top tips:
• Exercise earlier in the morning or later in the evening
• Swap intense HIIT for Pilates, mobility, walking or strength training
• Reduce workout intensity by 20–30% if needed
• Focus on consistency instead of pushing harder
• Take more recovery breaks
• Use fans, open windows and cool towels during workouts
• Wear loose, breathable clothing
• Listen to your body — fatigue and dizziness are signs to slow down
The NHS also recommends avoiding strenuous exercise during the hottest part of the day, especially between 11am and 3pm. (nhs.uk)
Remember — movement should make you feel BETTER, not depleted.
BEST TYPES OF EXERCISE DURING HOT WEATHER
This is the perfect time for:
• Fitness Pilates
• Mobility and stretching
• Walking
• Gentle strength training
• Reformer Pilates
• Breathwork
• Swimming
• Core work
• Shorter workouts
Even 10–20 minutes can completely change your energy and mood.
HYDRATION IS EVERYTHING
Many menopausal symptoms become worse when you are dehydrated.
Even mild dehydration can increase:
• Hot flushes
• Brain fog
• Fatigue
• Cravings
• Headaches
• Poor sleep
Aim to sip water regularly throughout the day rather than drinking huge amounts all at once.
Helpful hydration ideas:
• Add ice, lemon, mint or cucumber to water
• Keep a water bottle with you at all times
• Increase electrolytes if you’re sweating heavily
• Eat water-rich foods like watermelon, cucumber, berries and lettuce
• Reduce excess alcohol and caffeine
Research and NHS guidance both recommend increasing fluids during hot weather and exercising extra caution with dehydration during heatwaves. (The Independent Pharmacy)
EATING FOR ENERGY IN THE HEAT
Heavy meals can leave you feeling sluggish and overheated.
Instead try:
• Lighter meals
• More protein and colourful salads
• Greek yoghurt and berries
• Eggs, chicken, fish or tofu with salad
• Smoothies with protein
• Watermelon, cucumber and citrus fruits
• Smaller meals more regularly
Many women also notice spicy foods, caffeine and alcohol can trigger hot flushes in warmer weather.
NIGHT SWEATS & SLEEP
Sleep can become really disrupted during hot weather and menopause combined.
A few things that help:
• Keep blinds closed during the day
• Open windows at night
• Use cotton bedding
• Take a cool shower before bed
• Keep a cold bottle of water beside the bed
• Avoid heavy meals late at night
• Use a fan or cooling spray
Your body is already working harder during menopause and the heat adds another layer of stress physically and hormonally.
Move gently.
Hydrate consistently.
Rest when needed.
And remember that small healthy habits still count.
Stay cool everyone
Rachel x
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Tuesday 26 May
Hilo Cardio Style
6:00am – WalkFit
6:15am – Fitness Pilates
6:30am – Cardio Resist
Active Seniors ETM – 45 Minutes
Wednesday 27 May
BALANCE Pods with Kelly
6:00am – WalkFit
On Demand – Fitness Pilates Express
6:30am – Tabata
Dance Fitness – 20 Minutes
Thursday 28 May
ACTIVE SENIORS Choreography
6:00am – WalkFit
On Demand – Fitness Pilates EXPRESS
6:30am – Slow Strength
Dance Fitness
Friday 29 May
6:00am – WalkFit
On Demand Stretch EXPRESS
6:30am – Cardio Sculpting
Latin
Here’s the link to book and use the code SUMMER for half price
Saturday 30 May
6:30am – WalkFit
On Demand – Lift Lean Express
7:00am – Fitness Pilates
Latin Aerobic
