Perimenopause is a wild ride. One minute you are alright, the next minute, you are sweating your eyeballs or dragging your heels. Good exercises, tailored to the changing needs of the body, can make a difference, should you want to feel relieved and get actual results. But here’s what few people tell you: the type of exercise you choose matters just as much as how much you do.
And that’s where a perimenopause health coach like Cody can change the game. Through Health by Cody, she offers personalized coaching for women in perimenopause – combining fitness, nutrition, and mindset support to ease hot flashes, manage weight, and boost energy.
Let me show you the workouts that work best for hot flashes, weight gain, and low energy during perimenopause, and how a perimenopause health coach for moms adds value you’ll thank yourself for later.
Why does your body feel off
We should discuss what is going on during the perimenopause years before moving on to the workout ideas:
- The internal temperature may soar because of hormonal changes, particularly changes in estrogen and progesterone levels that give rise to hot flashes.[1]
- Metabolism is slower and weight gain is easier, even in case you have not increased your food intake. [2]
- Sleep gets disrupted. Poor rest due to low estrogen and stress depletes the stores of energy.
- When you are not engaging in strength work, muscle mass decreases. The less muscle, the fewer calories burned.
To be sure that your physical exercise program is aimed at all three, calm the heat, fight fat buildup, and increase energy. Here’s what fits:
1. Strength training with a steady cadence
Resistance work is essential. However, there is no need to lift weights as a bodybuilder.[3] You are aiming to maintain or develop a lean body, enhance bone density, and normalize blood sugar- without overheating.[4]
- Two to three days a week of moderate weight compound moves.
- Circuit/super set to ensure that minutes are low (2f5-35 minutes) to prevent overheating.
- Slow eccentric (lowering) phases help engage muscle fibers deeply, burning more without dramatic spikes in body temp.
A perimenopause health coach (like Cody) can help you tailor which movements suit your joint health, any past injuries, and your starting fitness level.
2. Interval cardio with built-in rest
High-intensity interval training (HIIT) isn’t off the table—but you need to approach it smartly.
- Attempt 20 to 25 minutes, 30 seconds hard, 90 seconds easy. Repeat 8-10 times.
- Use less impact: cycling, rowing, elliptical, or power walking in case of excessive jumping.
- On hot flash days, shift HIIT indoors in climate-controlled settings.
This kind of cardio revs your metabolism (countering weight gain) without long, exhausting cardio that drains energy.
3. Gentle movement for heat and energy balance
Light movement on days when you feel low in your energy, or when the flashes are fierce, assists:
- Yoga relaxes your nervous system.
- Pilates/barre exercise core and posture with little heating effect.
- Anything that exercises you without stressing, whether walking, swimming, or light cycling.
These treatments also favor healing, alleviate swelling, and give you your brain back, too.
4. Cooling cardio — with ventilation in mind
Sometimes, the trick is just staying cool:
- Choose the early morning or evening to do outside cardio.
- Turn on fans, open windows, or perform exercises in air conditioning.
- Prefer: swimming or aqua aerobics -they cool the body even better.
- Put on light, moisture-wicking garments.
Going through severe hot flashes, a perimenopause health coach who understands your triggers and patterns implies that workouts will be made to be about you and not follow a template of a 30-minute cardio workout.
5. Mix in mobility and breathwork
Not only is your body in need of strength, but it also requires a more flexible and mobile system and a more relaxed nervous system:
- Flows Daily 10-15 minutes of mobility (hips, thoracic spine, shoulders).
- Diaphragmatic breathing or box breathing – particularly useful when one begins to have hot flushes.
- Foam roller or myofascial to decrease tension in the muscles, which may aggravate the pain.
The practices aid in regulating the autonomic nervous system, which is usually derailed by hormonal turbulence.[5]
Partnering with a perimenopause health coach
A perimenopause health coach can:
- Interpret how your cycle, symptoms, stress, and recovery affect your energy and training.[6]
- Adjust your plan dynamically (if sleep is tanked or you’re mid-flash).
- Keep you responsible and monitor your attitude, eating, hydration, and lifestyle, all of which are related to the success of workouts.
- Offer a voice of reason when you feel like pushing “harder,” helping you keep consistency.
Cody’s approach (via Health by Cody) centers on supporting mums and women over 40 through this transition. She doesn’t just hand you a program; she fine-tunes it to your real life.
Because here’s the thing: the workouts are only effective if you can sustain them. That’s where human support matters.
Putting it all together: a weekly sample plan
An example of a balanced weekly regimen would be the lower body and core strength activities on Monday, followed by the light movement such as walking and yoga on Tuesday. Wednesday, short interval cardio with inclusions of mobility exercises, and the upper body strength on Thursday. Friday would be best to do cool cardio like swimming or cycling, and Saturday may be used to do light flow and breathwork. Rest on or take a casual stroll on Sunday. A perimenopause health coach can assist you in changing the intensity and timing of the menopause depending on how your body feels on a daily basis.
Conclusion
It is not your perimenopausal body that is broken, but it is transforming. Exercises that are the best to use in hot flashes, gaining weight, and low energy levels are ones that appreciate the changes, benefit your metabolism, and leave your nervous system to get stabilized. A balanced toolbox is made up of strength work, interval cardio, gentle movement, cooling strategies, and mobility. However, it becomes truly different as soon as you combine those tools with a perimenopause health coach such as Cody–someone who can listen, adapt, and help you feel the ups and downs.
You need not do this transition by yourself. You will feel stronger, cooler, and more energized with smart workouts, and with aligned support, you will feel in control.
FAQs
1. What services does Cody offer through her website?
Cody provides online health coaching for mums and women over 40, focusing on nutrition, movement, mindset, and lifestyle.
2. Does she specifically coach perimenopause issues?
Yes. The health coaching Cody provides helps women deal with perimenopause symptoms, weight shifts, low energy, and hormonal balance.
3. Can I get one-on-one coaching with Cody?
Yes. One of her offerings is working directly with clients through personalized coaching and support.
4. Does she work with moms in particular?
Yes. She often frames her services as for mums—meaning she understands the juggling, exhaustion, and specific patterns that come with motherhood. That’s where a health coach for moms tag comes from.
5. Is her coaching done remotely?
Yes—all of it is delivered online, allowing clients from various locations to benefit from her guidance and support.
References
[1]https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
[2] https://www.healthline.com/health/menopause
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC5523796/
[4]https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
[5]https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
[6]https://my.clevelandclinic.org/health/diseases/21608-perimenopause
