Starting or intensifying a fitness routine can be both exciting and challenging, especially when you’re stepping out of your comfort zone into new strengths. I’m not going to tell you it’ll be easy, it can take upwards of a month for your body to adapt and get into the swing of things. Many people (me included) still come across new hurdles well into our health journeys, some are challenging to navigate, even with the bigger picture in mind. I want to highlight some of the not so fun changes no-one else is talking about.
If you’re navigating a similar journey, here are some insights into how your body may respond during these early stages and strategies for staying on track, even when things feel tough.
1. “Everything Hurts and I’m Dying”
DOMS! Although sometimes it feels like dooms, it’s pretty normal, especially at the start of your fitness journey. Like any good training routine, progressive overload is key to building strength and endurance which means you’re feeling the burn pretty consistently, but trust me when I say the first couple of months are the most sore while your body adapts.
Avoiding the toilet, standing a lot, and getting groceries delivered cements how real the DOMS can be, just remember it’s only temporary. In the meantime, prioritise rest and recovery, and consider methods like stretching, foam rolling, or light movement to ease the stiffness. Be patient, and trust that this process is helping you gain strength and resilience.
2. Energy and Recovery: Adjusting to Your New Routine
Training more regularly or intensively can lead to increased fatigue, especially if you’re not accustomed to it. You may find yourself feeling extra tired, and if you’re like me, a little cranky as well. It’s important to listen to your body and adjust your schedule accordingly, prioritise rest and say no occasionally. Dialling back on non-essential tasks (like cleaning or going out) while you focus on energy recovery is my advice first and foremost to manage fatigue and ensure that you have the energy needed to power through your workouts while recovering effectively.
3. Hormonal Shifts and the Impact on Your Health
Another aspect that often goes unnoticed is how changes in your training routine can affect your hormones. Often disregarded as PMS, stress or mental health issues, hormone changes can have drastic and sometimes lasting effects for many women. Changes in your physical stress can change the balance of your hormones which initially feels like hindrance > help with some not-so fun side affects. Changes in mood, skin health, bloating, etc. can be extremely challenging in the moment. Be patient, remember your body is changing for the better and take these hurdles in your stride with the bigger picture in mind.
4. Gut Health: Managing Discomfort and Bloating
For those with sensitivities, food intolerances, or gut imbalances, bloating can be one of the most uncomfortable side effects of both training and hormonal shifts. Maintaining gut health during this time can feel like a full-time job, but it’s crucial for overall wellbeing.
Focus on maintaining a balanced diet with plenty of fibre, hydration, and probiotics to support digestive health. Take a little extra time and consideration for what foods work for you and find new recipes so you can not only feel good but enjoy your nutrition along your journey.
5. Mental Strength: Staying Focused on the Bigger Picture
While the early stages of any health journey can bring about uncomfortable changes, it’s important to keep sight of your long-term goals. Your body is highly adaptive, and even though you might face temporary setbacks—like fatigue, bloating, or hormonal changes—these challenges will eventually pass as your body adjusts.
Remember that progress isn’t always linear. It’s normal to experience some discomfort as your body adapts to a new routine, but this temporary discomfort will lead to stronger, happier, healthier you! Stay patient and focused on the bigger picture of your health goals, and give yourself grace during these initial phases.
When to Seek Professional Guidance
While some discomfort is part of the process, it’s important to listen to your body and seek medical advice if some changes present lasting symptoms. A professional can help ensure that there aren’t any underlying health concerns and provide guidance on how to navigate these changes safely.
There’s never a wrong time to start, change, or ramp up your health journey. By beginning with small, manageable steps; meal prepping, scheduling workouts, or committing to a bedtime, you can build a strong foundation for long-term success. As you progress, be mindful of how your body responds to these changes, and remember that challenges are a natural part of the process and though they may be uncomfortable, they will pass as you continue to move forward.
Stay patient, stay focused, and be kind to yourself during this journey. Your path to better health is uniquely yours, and every small step forward is progress. Trust that with time and consistency, your body will adjust, and you’ll be one step closer to achieving your ultimate health goals.
Stay motivated, embrace the process and enjoy the journey, it’s worth the effort.