How I Train + Recover in Perimenopause: Real Talk & Routines

August 5, 2025

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I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

Perimenopause doesn’t mean you stop moving, it means you move smarter.

My Training Routine (What’s Working Right Now)

Over the next 6 weeks, here’s how I’m personally training:

🏋🏼‍♀️ 4 Days/Week of Strength Training

  • Lower Body Days (2x/week):
    Step-ups, lunges, deadlifts, squats, bridges, plyometrics

  • Upper Body Days (2x/week):
    Rows, presses, triceps, core, shoulder + back strength

I typically do 4 sets of each workout. Strength is my priority right now — especially as estrogen drops and preserving muscle mass becomes more important than ever.

🧘🏼‍♀️ 1 Yoga Class/Week

  • A mix of Hatha or Yin, depending on what I need

  • Sometimes I substitute with a home Yoga Nidra or pranayama practice

🎾 Bonus Movement:

  • Tennis 1–2x/week when the season allows


What I’ve Let Go Of

❌ Cardio-heavy routines
❌ Feeling guilty for resting
❌ Trying to mimic 25-year-old me
❌ Working out through fatigue instead of listening

I’ve learned that burnout is not a badge of honor it’s a call to rebalance.


My Recovery Rituals

Recovery is not optional in perimenopause it’s foundational.
Here’s what I rotate throughout the week:

  • 11-Minute Meditations

  • Daily Mantra + Oracle Check-ins

  • Red Light Therapy for Hormones + Muscles

  • Abhyanga (Ayurvedic Self-Massage)

  • CBD Gel on Sore Muscles

  • Castor Oil Packs for Digestion + Hormone Support

  • Yoga Nidra 1–2x/week

  • Journaling + Reflective Stillness


Audit Your Own Routines

Try asking yourself:

  • Do my workouts balance my hormones?
  • Am I building strength consistently each week?

  • Do I feel restored after my workouts?

  • Am I sleeping well or waking up wired/tired?

  • Where am I resisting stillness or softness?

  • What recovery practices could support me more deeply right now?


Want Support?

If this resonates, two ways to go deeper:

🌿 Take my free Perimenopause Quiz to learn what season you're in → Take Quiz Here
✨ Join the Wise Woman Reset waitlist →Join the Waitlist
A 12-week journey to rebuild strength, restore energy, and return to your body’s wisdom.

 


 

Weekly Challenge

Do your own workout and recovery audit!

And if you’re curious about what Ayurvedic tips are best for your perimenopause journey, take my free Perimenopause Quiz.
Let’s stop chasing trends and start trusting timeless wisdom.

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explore the blog

What is Ayurveda?

How to do a Castor Oil Pack

You'll also love

search the post index

MORE ABOUT ME

I'm here to help you integrate the timeless principles of Ayurveda, lunar wisdom, and menstrual cycle alignment effortlessly into your daily routine.

I'm Andrea - your Seasonal living guide

LEarn My Story

My work is rooted in the belief that healing is not linear, but cyclical. I help women reclaim their vitality through the sacred tools of Ayurveda, embodied movement, and intuitive rituals drawn from Mother Nature herself.

After the birth of my first son in 2016, Ayurveda became more than a practice it became my lifeline. The postpartum window cracked me open and reoriented my path, deepening my devotion to supporting women in every season of life from the fertile soil of postpartum to the sacred shifts of midlife.

I’m also the host of the Peaceful Power Podcast, where I explore how ancient wisdom meets modern life, and the author of two books on cyclical living—Divine Body Wisdom and Ayurvedic Approach to Healing Your Menstrual Cycle.

When I’m not in sacred space with clients, you can find me playing tennis, watching Hallmark mysteries, sipping my morning coffee with reverence, or adventuring on nature trails with my two boys and husband. 

an Ayurvedic Wellness Counselor & 500 HR Yoga Teacher, and Personal Trainer who has been guiding women back to their inner rhythms since 2007.

I'm Andrea — your Ayurvedic Personal Trainer

This is my love letter to fellow pitta doshas. I have recorded 3 private podcasts, yoga nidra and other pitta need to know practices! 

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