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.
Menopause & Heatwave Survival – Part 2
If you’ve read my first post on exercising during the heatwave, here’s Part 2 with more practical strategies to help you feel your best.
Many clients tell me they feel as though their menopause symptoms become worse during hot weather.
The good news is that there are plenty of small changes you can make that really help.
Cool Your Body Before You Exercise
Instead of waiting until you’re already overheating, try cooling your body before your workout.
Simple ideas include:
- Drink a glass of iced water 20–30 minutes before exercising.
- Run cold water over your wrists.
- Use a cooling towel around your neck.
- Keep your Pilates mat or equipment in a cool room.
- If possible, exercise outside early in the morning when the air is cooler.
Starting cooler often means you’ll stay comfortable for longer.
Strength Training Still Matters
Many people stop strength training when the weather gets hot.
I’d actually encourage you not to.
Strength training is one of the most effective forms of exercise during menopause for maintaining:
- Muscle mass
- Bone density
- Metabolic health
- Balance
- Confidence
The key is simply to adapt.
Reduce the weight if needed, take longer rests between sets and focus on quality rather than intensity.
Even 15 minutes is fine.
Slow Down Your Nervous System
Heat places additional stress on your body.
Menopause can already leave your nervous system feeling more reactive.
This is a brilliant time to include:
- Breathwork
- Fitness Pilates
- Mobility
- Gentle stretching
- Meditation
These activities help calm your nervous system while still keeping you active.
Think About Electrolytes
If you’re sweating more than usual, water alone may not always be enough.
You may benefit from replacing some electrolytes.
Natural options include:
- Coconut water
- Adding a pinch of salt and lemon to water
- Electrolyte tablets or sachets
- Foods rich in potassium, including bananas, tomatoes, spinach and potatoes
Adapt
With the temperature being so high – adapt.
Recovery Is Part of Training
Recovery is as important as the workout itself.
It’s productive.
During hot weather, prioritise:
- Quality sleep where possible
- Protein with every meal
- Plenty of fluids
- Gentle movement
- Relaxation and breathing exercises
Remember…
You don’t have to train perfectly.
You just need to keep moving.
A short walk.
Ten minutes of Fitness Pilates.
Ten minutes of strength training.
Small sessions soon add up.
Be kind to yourself, respect what your body needs, and remember that consistency will always beat intensity.
Stay cool, stay hydrated and keep moving.
Rachel x
PS I will be presenting my STEP masterclass today at DERBY ARENA at 1pm in a beautifully air conditioned studio so come down and join me – booking details below.
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
Here’s the link to book and use the code SUMMER for half price
