In today’s fast-paced environment, women often find themselves juggling multiple roles — career, caregiver, partner, friend, and more. Amidst these responsibilities, prioritizing personal health and wellness can be extremely challenging.

However, creating time for staples like meal prep, exercise, and self-care is essential for maintaining our physical and mental well-being.

As a health coach, I understand the unique pressures faced by women and offer practical strategies and support to help you honor your body and embrace a healthier lifestyle without striving for perfection.

Understanding and Syncing with Your Body’s Natural Cycle

One way to enhance your well-being is through cycle syncing — aligning your eating habits, exercise routine, and self-care practices with the phases of your menstrual cycle. This approach honors the natural hormonal fluctuations that affect your energy levels, mood, and nutritional needs. WE ARE NOT TINY MEN!!!

These are the 4 phases of the menstrual cycle that we go through as females:

  1. Menstrual Phase: Hormones are the lowest in this phase. During this time, we ideally want more rest and alone time. Restorative practices such as meditation, gentle stretching, and journaling can be very beneficial.

  2. Follicular Phase: Your body is gearing up for ovulation and homrones are rising. This is a great time for trying new activities and doing more challenging workouts, as your energy levels should be rising.

  3. Ovulatory Phase: During this phase, our hormones are at their highest, which should also correspond with higher energy levels. Take advantage of that with higher level movement practices and social activites.

  4. Luteal Phase: If we ovulated, this phase should be full of progesterone which will cause our body temperature to rise. We'll also have a rise in estrogen during part of this phase, but right after ovulation and before your bleed, you may feel a sudden drop of energy that comes with the drop in hormones.

Side note: These phases are greatly affected if we are on hormonal birth control

Meal Prep Made Simple

Meal prepping can sometimes feel like a daunting task. Here are some strategies to make it manageable and effective:

  • Batch Cooking: Prepare large portions of a few dishes that can be easily stored and mixed throughout the week. Consider cooking staples like healthy proteins and fats, and a variety of fruits and veggies. 

  • Smart Shopping: Create a meal plan before you shop. This not only saves time and money but also reduces food waste. There are so many good grocery apps these days that make this so mcuh easier! You can also use services like grocery delivery or pick up for more ease.

  • Keep It Simple: Choose recipes with minimal ingredients and steps. Utilize kitchen gadgets like slow cookers, pressure cookers and air fryers to save time and effort and minimize clean-up.

Incorporating Exercise into Your Routine

Finding time for exercise can be a challenge, but it’s crucial for your health. Here are some tips to integrate movement into your daily life:

  • Schedule It: Just as you would a meeting, schedule your workout times. Early morning, lunch breaks, or right before dinner can be ideal, but find what works for you!

  • Variety is Key: Keep your exercise routine exciting by mixing different types of workouts that suit your cycle phase and mood. Listen to your body and adjust your movement plan accordingly. 

  • Find an Accountability Buddy: Involve your family or friends. Whether it’s a weekend hike or a yoga session at home, making fitness a shared activity can be motivating and fun. I'm currently part of a group strength training program and it's helped me commit to 2-3 days per week which I've struggled with sticking to in the past.

Self-Care for Your Mind and Body

Self-care goes beyond facials and spa days. It involves any action that refuels us rather than takes from us.

  • Mindful Practices: Incorporate mindfulness or meditation into your daily routine. Even five minutes can make a difference in managing stress and improving mental clarity. I like the App Insight Timer as it has so many free options for whatever you're looking for in this realm, but there are tons of options out there!

  • Digital Detox: Set boundaries with technology to give yourself time to unwind and focus on the present. When I feel inundated with calls or texts, I set my phone to DO NOT DISTURB and set it somewhere out of reach.

  • Quality Sleep: Prioritize getting enough sleep, as it affects your mood, energy levels, and overall health. If you're having trouble in this department, there's lots we can do on the health coaching side to improve upon this.

Letting Go of Perfection

It’s easy to fall into the trap of aiming for the 'perfect' diet or the 'perfect' body. Embrace imperfection as a part of the journey. Celebrate small victories and be compassionate with yourself on tougher days.

Leveraging Support Systems

You don’t have to do it alone. Family, friends, and professionals can provide you with the support and accountability you need.

  • Delegate: Share responsibilities at home to free up some of your time.

  • Join Groups: Whether online or in person, community support can be highly motivating.

  • Professional Help: As a health coach, I am here to guide you through these challenges, helping you create personalized and sustainable health plans.


Balancing the demands of modern life with health and wellness may seem overwhelming, but with the right strategies and support, it is entirely achievable. Remember, taking care of yourself isn’t a luxury—it’s a necessity. Let's honor our bodies, accept where we are today and start implementing tools to help us achieve optimal pelvic health and overall wellness.

Dr. Emily Mason

Dr. Emily Mason

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