Happy Snowday on Sunday, !

You’ve probably heard the phrase “exercise is medicine”... and it’s true.

But like any medicine, the right dose matters.

If you’re an individual over 40s and especially a woman in their late 40s experiencing shifting hormones and stubborn weight gain, this can be super important. Because while some workouts can help balance your hormones... others can leave you feeling completely wiped out.

Your body doesn’t just respond to what you do, but also to how you recover from it. And that means your workouts should support your hormones, not fight them.

Here’s a quick rundown of how different workouts affect your hormones:

High-intensity workouts (HIIT, long cardio sessions, bootcamps):

These can be amazing in small doses, but they also raise cortisol, your main stress hormone. A little spike is normal and healthy, but if you’re already running on stress or poor sleep, too much intensity can backfire.

When to use:

Once or twice a week, and only when you feel rested and fueled.

Strength training:

This is one of the best ways to support estrogen, testosterone, and growth hormone, which are the hormones that keep you strong, lean, and energized.

When to use:

2–3 times per week. Focus on compound movements (squats, rows, presses) and progressive overload.

Gentle movement (walking, Qigong, yoga, mobility, stretching):

These types of exercise help lower cortisol levels, improve insulin sensitivity, and support thyroid and adrenal health.

When to use:

Daily, if possible — even 10–20 minutes makes a difference!

The goal: a mix of workouts that challenge your body but also calm your system.

Here’s a simple weekly template to start from:

2–3 strength workouts

1 high-intensity or cardio day

Daily walking, Qigong or light recovery movement

When your workouts match your hormones, you don’t just get fitter… You also feel energized, confident, and ready for whatever comes your way.

I hope you're having a fantastic and healthy Snowday if you're in the Tri-State area (CT, NY, NJ)!

Keep up the good work,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage

https://bookme.name/RSomaTransform