3 Surprising Essentials for a Hormone Friendly Workout


Until I created Hormone Friendly Fitness,™ I thought grueling and punishing exercise routines plus a rigid diet program was the only way to lose weight. It was overwhelming and frustrating but it had always worked for me in the past.

By “worked” what I really mean is this way of treating my body resulted in the temporary weight loss most programs result in. I’ve come to the realization that if I gained the weight back only to have another go around and have to lose the weight again, I cannot say that it “worked.” Rather, it was a temporary fix.

What I didn’t realize back then is that any kind of exercise I did in my younger days would work temporarily because my hormones were not yet working against me. Had I known about Hormone Friendly Fitness™ back then, I could have stopped the extreme workouts and depravation diets to keep weight off all along and my current health would have been all the better for it.

Since then, I’ve learned everything I could about hormones and how exercise and nutrition affect them. As a result, I created Hormone Friendly Fitness™ for myself and my clients. Because of the amazing results we have seen, I want to share it with more women like us, challenged by hormone related weight gain.

3 HF Workout Essentials-2

So for now, here are 3 surprising essentials for a hormone friendly workout:

Less is more

I was the most skeptical when reading studies about interval training and how we as humans evolved to move at a more low impact way all day (walking) and randomly sprint (hunting or playing). Because of these studies, I learned that when doing the 60-minute + boot camp style classes or running for long periods of time, I was actually causing my cortisol, adrenaline, and endorphins (stress) hormones to stay elevated for unnecessary, damaging, and inflammation causing periods of time.

It felt good afterward, I mean the adrenaline and endorphins are just like a natural high, so intuitively, I thought if it feels good, it must be good for my body and therefore I had a great workout. I couldn’t have been more wrong. I have now learned that shorter, interval style workouts, of hard work followed by rest and for shorter periods of time overall, is what my body and hormones need to naturally burn fat and keep stress hormones from flooding my body reversing my hard work to lose weight.

Click here for an interval workout video I made using an elliptical machine.

Lift weights

The hormonal response of lifting heavy weights is that of increasing the Human Growth Hormone (HGH) and Testosterone.  The signal is growth and anti-aging, which is healthy for muscles, tendons, ligaments, bones, and causes your body to use fat as fuel rather than sugar.

The really cool thing is, you can lift heavy weights in a way that mimics everyday movements so you are stronger and healthier in everything you do. In just 10-20 minutes, you’ll lift weights, stop, rest, repeat and for just 2 to 3 times a week you will get fat burning results.

Try this weight lifting workout using a dumbbell.

Prioritize pleasure

You know that yoga class you love and just can’t live without? Keep doing it. Maybe you take barre class or couldn’t live without pilates. Do you love dancing or find walking on your treadmill or in nature clears your head? Don’t stop. Pleasurable, low intensity movement is incredibly hormone balancing, is great for your metabolism, and fills your soul. Sometimes pleasurable movement increases endorphins and adrenaline, but it’s in an evolutionary, natural way of short bursts, followed by rest.

If you’ve not found movement pleasurable, try it again.  You may have thought you were never good at something or just always hated exercise but I encourage you to try. Your body and your desires change throughout your life so you may surprise yourself. I have a 52 year old client who’s 6’3,” built like a warrior Goddess, and considers herself non-athletic who has taken up ballroom dancing for the last year. Now she’s competing!

Can’t seem to find the time or know where to start with pleasurable movement? There are endless possibilities in video form on YouTube. I’ll do a post on various Hormone Friendly Fitness™ classes soon. Until then…

Strength & Love,



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