Carly Gallagher is no ordinary Naturopath; she’s a modern-day alchemist. Founder of Inner-Alchemy, she has fused Yoga, Food, and Healing into her own transformative metabolic practice for peri-menopausal and menopausal women.
As women, our bodies and minds evolve throughout our lives, influencing our fitness preferences and motivations. From the energetic workouts of our youth to the balanced routines of midlife and beyond, our exercise needs change – and so does our brain's response to them. This guide explores the science behind workout boredom, including the unique challenges faced during menopause, and provides four essential steps to keep your fitness routine exciting and effective.
1. Understand the science of workout boredom and hormonal changes
Our brains naturally seek novelty, leading to boredom with repetitive workouts. This effect is amplified by hormonal changes, especially during menopause. Declining estrogen levels can impact mood, memory, and motivation, potentially affecting our exercise habits.
The brain's need for novelty
Dr. Nan Wise, a cognitive neuroscientist, explains that our brains become habituated to activities we often do. When we start a new exercise, our brain creates new neuropathways to help us perform better. However, once these pathways are well-established, our brain loses interest and seeks new challenges. Ever notice how you can navigate to the fridge with your eyes closed, but a new yoga pose makes you feel like a complete numpty? That's your brain building those shiny new neuropathways!
Hormonal influences on exercise motivation
As women, our hormonal landscape significantly impacts our brain function and, consequently, our exercise motivation. This is particularly evident during menopause when estrogen levels decline. Estrogen plays a crucial role in mood regulation, memory, and cognitive processes. These hormonal changes can affect neurotransmitter systems, potentially influencing our interest and motivation in activities like exercise. Kind of like when you go to the shops and forget why you're there. Was it for the cauliflower or did you drive in autopilot?
2. Align your fitness journey with your inner alchemy
It's crucial to harmonise your fitness routine with your inner wisdom and life's natural rhythms. Encourage a mindful approach to exercise that goes beyond physical goals, focusing on intuitive movement, intention-based motivation, and adapting to life's various seasons.
Connect with your body's wisdom through smart, rest-based training
Connect with your body's wisdom through smart, rest-based training. This approach aligns with your body's changing needs, especially during hormonal shifts like menopause. Alternating short, intense workouts with recovery days not only exercises your body but nurtures your overall health, boosting metabolism and building strength without overtaxing your system.
Cultivate mindful discipline
Motivation comes from discipline. Rather than setting external goals like "lose 20 kgs" or "fit into a size 8 dress," we encourage you to dig deeper. Set your intention to just move that day instead of lying in bed. These intention-based goals connect you to the emotional and spiritual aspects of fitness, making your workouts more meaningful and enjoyable.
Remember, motivation can be fleeting, but discipline is reliable. By cultivating discipline, you create a sustainable source of motivation that can carry you through both good days and challenging ones on your fitness journey.
Because sometimes the hardest part of your workout is convincing your brain it's not Netflix time. It's about training your mind to choose lunges over lounging and planks over procrastination. Newsflash: the only remote control you need is the one over your own willpower.
3. Diversify your workout routine
Variety is key to maintaining interest and addressing your body's evolving needs. This applies not just to exercise but also to the foods we choose to eat.
Embrace new challenges within short, effective workouts
Keeping your workouts engaging and effective doesn't require hours in the gym. Consider incorporating short, high-intensity sessions into your routine, aiming for about 15 minutes of focused exercise. These compact workouts can be incredibly efficient at burning fat and boosting your metabolism.
Remember, in the time it takes to decide what to watch on Netflix, you could have sculpted abs of steel and buns of... slightly firmer buns!
Explore yoga and breathwork for holistic balance
To truly nurture your body and mind, consider complementing your high-intensity workouts with gentler practices like yoga and breathwork. These activities offer a perfect balance to more intense exercises, focusing on flexibility, mindfulness, and stress reduction. Try to incorporate new yoga routines regularly to keep your practice fresh and challenging. Whether you're a yoga novice or an experienced practitioner, there are always new poses and sequences to explore that can inspire and challenge you.
Don't forget the power of breathwork as well. Various breathing techniques can enhance your workout performance, aid in recovery, and help manage stress – particularly beneficial during hormonal transitions like menopause. If yoga isn't your thing, even a mindful walk can be beneficial, where getting lost in thought is actually the goal.
4. Find your community for sustainable fitness
Lasting fitness is a journey best travelled together. A supportive community can motivate and guide you through every stage of your wellness adventure, especially as you navigate the unique challenges of perimenopause and beyond.
Harness the power of community support
There's something magical about working out with others, even when you're doing it virtually. It is important we’re able to share our triumphs, seek advice during challenging times, and find inspiration in the stories of fellow members. Whether you're celebrating nailing that tricky yoga pose or commiserating about hot flashes, you'll need a supportive sisterhood ready to cheer you on. Remember, sweating solo is fine, but sweating with your tribe? That's where the real magic happens!
Find guidance from experts who understand your needs
As our bodies change, particularly during transitions like perimenopause and menopause, our fitness needs evolve too. Seek out coaches, trainers, or health professionals who specialise in women's health and fitness at your life stage. They can provide invaluable guidance on adjusting workouts to manage energy fluctuations, offer nutrition tips that support hormone balance, and help you navigate the unique challenges that come with age.
Don't be afraid to ask questions and seek personalised advice – the right expert can be like a fitness fairy godmother, minus the wand but with all the wisdom!
Keep your routine fresh with varied content
Boredom is the arch-nemesis of fitness, so it's crucial to keep your routine varied and engaging. Explore different types of workouts, try new yoga styles, or experiment with various breathwork techniques. Many fitness apps and online platforms offer regularly updated content to keep things fresh.
Remember, your fitness journey is unique, and finding the right support can make it not just more effective, but more enjoyable too.
How metabolic tribe might be your solution
At Inner Alchemy, we have created Metabolic Tribe, specifically designed to address these areas. This monthly membership program helps women over 40 who have completed Metabolic Alchemy or Metabolic Freedom to continue their weight loss journey and maintain their results with ongoing support, new workouts, yoga classes, and meal plans every month, so they can achieve long-term success and feel confident in their bodies.
Our approach emphasises working smarter, not harder, offering 15-minute Metabolic Exercises followed by rest days, and respecting your body's need for balance and restoration.
We combat boredom by offering diverse, monthly updated workout routines, including strength training, yoga, and breathwork practices.
Never get sick of the same meals, with monthly meal plans and weekly recipe cards with plenty of nutritional support and guidance to nail your hormonal metabolism.
Metabolic Tribe offers a supportive community of like-minded women, along with expert guidance tailored to your life stage.
We provide bi-weekly Zoom Q&A chats with Carly (Naturopath/Yoga teacher) on hormonal changes, helping you understand and work with your body's natural rhythms and troubleshooting any particular areas you want to focus on.
Ready to reignite your fitness spark and join a community that understands your unique needs? Experience the Metabolic Tribe difference.
Carly Gallagher, Weight Loss Naturopath Nutritionist
Carly Gallagher is revolutionizing weight loss and health for women in their 40s, 50s, and 60s. Nearly a decade ago, she faced the same battle with uncontrollable weight gain, stumbling through countless failures before unlocking the secrets of aging metabolisms. With 25 years of experience as a Naturopath, Carly has redefined old paradigms and created her own metabolic solution, helping hundreds of women along the way. In 2016, she founded Inner-Alchemy, uniting her passions for Yoga, Food, and Healing. Now, she's set to launch her signature Metabolic Alchemy solution globally, transforming women's lives by reshaping the approach to weight loss.
