Let’s Get Physical: Exercise and the SHAPE Program

Let’s Get Physical: Exercise and the SHAPE Program

Finding the Right Balance Between Movement and Healing

One of the most common questions I hear from clients starting the SHAPE Program is:“Is it okay to exercise during Phase I?”

The answer is yes — with mindfulness.

Light to moderate movement is encouraged, but pushing too hard too soon can work against your body’s healing process. The goal in Phase I is to reduce inflammation, rebalance hormones, and restore energy, not to deplete it.

Exercise and Stress: Understanding the Connection

From a metabolic perspective, exercise is a form of controlled stress. When your body is already under internal or emotional stress — from poor sleep, inflammation, or hormone imbalance — adding high-intensity exercise can push your system into overload.

Your adrenal glands, which sit atop your kidneys, are responsible for releasing stress hormones such as cortisol and adrenaline. When these glands are overworked (a condition often called adrenal insufficiency), your body struggles to adapt to stress — physical or emotional.

This is why some people feel exhausted, inflamed, or even gain weight despite doing “all the right things.” If you’ve ever eaten clean, exercised diligently, and still didn’t see results, stress is likely part of the equation — especially for women in perimenopause or menopause.

Exercise and Weight Loss: The Hormone Connection

Exercise can absolutely support weight loss — when your body is balanced. However, when cortisol is chronically elevated, your metabolism may slow, your body holds onto fat as a survival mechanism, and your energy tanks.

When stress hormones are high, your body is in “fight or flight” mode, not “burn and build” mode. That’s why during the SHAPE Program, we focus first on calming inflammation and resetting hormone balance. Once your internal environment is supportive, your metabolism can respond to exercise as it’s meant to.

How the SHAPE Program Enhances Exercise

The SHAPE Program isn’t just about losing weight — it’s about resetting your biochemistry so your body can thrive again.

As you begin taking the SHAPE Drops and following the SHAPE Nutrition Protocol, inflammation decreases, detoxification improves, and your body begins to regulate stress hormones more effectively. This creates the perfect foundation for exercise to work for you rather than against you.

It’s important to keep me informed about your exercise habits during the program. As your practitioner, I may adjust your nutrition or portion sizes to ensure you’re fueling properly and avoiding a “starvation signal” to the brain.

What Counts as Light-to-Moderate Exercise?

A woman gracefully performs the Cobra Pose on a yoga mat, with sunlight streaming through the window, enhancing a moment of tranquility and focus.

Gentle movement keeps your lymphatic system active, promotes circulation, and helps your body eliminate toxins more effectively — all vital parts of Phase I.

Recommended forms of light-to-moderate exercise include:

• Walking or hiking

• Swimming or biking

• Yoga or Pilates

• Rebounding (gentle mini-trampoline workouts)

• Stretching or mobility sessions

Some light weight training, dancing (Zumba, Jazzercise), or short jogs may also fit this category depending on your individual fitness history and current phase of healing.

Avoid during Phase I: Marathon training, CrossFit, or any high-intensity regimen that leaves you feeling depleted, dizzy, or sore for days. Once inflammation decreases and hormone balance improves, you can gradually increase intensity under guidance.

Movement Is Medicine — In Any Form

Exercise doesn’t have to mean an hour at the gym. Movement is simply how you remind your body it’s alive and capable. Here are small ways to move more throughout your day:

Embracing the healing power of movement, two people engage in raking fallen leaves on a sunny day, turning a chore into a rejuvenating outdoor activity.

• Park farther away at the store or office.

• Take the stairs instead of the elevator.

• Set an hourly reminder to stand and stretch.

• Play actively with your kids or grandkids.

• Do lunges or squats while cooking dinner.

• Meet friends for a walk instead of coffee.

• Try wall pushups or calf raises while brushing your teeth.

• Rake leaves, shovel snow, or garden with intention.

Remember — consistency matters more than intensity. Even 10 minutes of movement can shift your mood, reduce cortisol, and improve lymphatic flow.

Free Exercise Resources to Try at Home

If you prefer moving in your own space, here are a few trusted, free online channels that align beautifully with Phase I goals:

• Yoga With Adriene (gentle yoga and breathwork)

• DoYogaWithMe (beginner to intermediate yoga)

• The Body Coach TV (short bodyweight workouts)

• FitnessBlender (low-impact strength and mobility)

• Jessicasmithtv  (great for women 40+)

• Pahla B, Weight Loss Coach for Women over 50  (hormone-friendly cardio and resistance)

• Walk at Home by Leslie Sansone – gentle, effective walking workouts for all levels

A Gentle Reminder

Healing is a process, not a race. As your metabolism resets through the SHAPE Program, you’ll notice that you want to move more because your energy improves and inflammation decreases. That’s your body saying, “thank you.”

The key is to listen — not push.

Ready to Move, Heal, and Thrive?

Remarkable client transformation over two months, showcasing a positive change and bright smiles.

The Unlock Your Hormonal Harmony: A Premium 4-Month SHAPE ReClaimed

Journey was designed for people who are ready to calm inflammation, balance hormones, and rebuild energy — naturally.

When you pair restorative nutrition with gentle, consistent movement, your body begins to respond in remarkable ways.

📞 Call 651-269-6219 or click here to book your Self-Sabotage Breakthrough Session

Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.

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