Before we get into 4 foundational wellness routines for women in leadership, let’s make sure you’re in the right place! You’ve already accomplished tons, maybe switched careers, maybe moved from your hometown, — and god knows what else! Yet there’s also that little inner whisper asking if there’s a better way to structure your routine, protect your energy, or simply feel more like yourself. Am I right? These 4 foundational wellness routines may have been a part of your life in the past, but you’ve been holding and doing so much now, that your brain (and hormones, heh) finds little ways to regulate. If this kind of feels resonant, read on woman!
1. Claim the First Moments of the Day For You
Personal wellness story: Earlier this year I had multiple ‘just hit snooze and crawl back into bed with my phone for a bit’ kind of mornings. It honestly went on horrendously long. I would actually fall back asleep too. I wondered if it was one of those scary perimenopausal symptoms I see flashing at me on IG! Anyhow, enough was enough and I learned that snoozing is actually so counterproductive as the body enters another sleep cycle which is typically 90 minutes but the snooze alarm would wake me every 10 minutes. This creates an imbalances in chemistry and rhythm. Additionally, the first few waking minutes are when the subconscious is most programable. During the waking hours it is great to create a gratitude-filled mindset and delay those to-do thoughts as much as possible.
2. Stay the Course of Limiting Distractions
You started your morning by creating space for yourself — now carry it forward. Stay intentional and limit distraction. This isn’t about blocking out the world; rather intentional living. Recognizing your energy as a valuable skill which also helps build self worthiness.
Side note: Visiting topics like worthiness is the ‘spirit’ aspect of balancing your body. Spiritual health threads itself through my ‘Find Your Best Fitness’ method. Each woman gets to walk the path despite how externally worthy she thinks she is.
When we’re not reacting to every notification, email, or calendar reminder, we create mental space to plan, focus, and integrate next-level wellness habits.
3. Clean up Nutrition Habits That No Longer Align
Take an honest look at habits that may be draining you — coffee on an empty stomach, skipping meals because of your schedule, counting every morsel, avoiding carbs, binge drinking on weekends (been there!). What I used to say to women is start with small changes and try habit stacking, meal prepping, etc (which is still helpful). However now, (depending on the woman) I say go ALL IN. Align your program with the Central Nervous System in your day-to-day. This is much more powerful and rooted in longevity vs. still checking the scale. THEN habit stacking, scheduling meals mindfully, decreasing reliance on stimulants all begin to feel much easier.
The problem women have with getting into a fitness routine is they put too much on their plate. They go full on, or sometimes don’t leave it for months, and years. This is what propels me to do what I do. write the blog. People need not only a reminder, but tips to start them off, and then they must know there is support on this wild journey. Call it health coaching, call it high level personal training, it is the way forward for the embodied, cycle-breaking, warrior woman.
4. Move Your Body — No Overthinking Required (See below for screen-shotable program)
Alright, this wellness routine is seriously foundational – exercise/movement is a non-negotiable for normal function of the body, and mind, and even spiritual health. The problem is we think it needs to be 60 minutes of intense exercise. False. Wellness is not about intensity. Movement doesn’t need to be complicated: a 40-minute walk, a short bodyweight circuit, or a few breath-based exercises are enough to improve circulation, balance hormones, and support mental clarity. Even 2-3x of regular exercise is good.
Caveat: I always recommend speaking to a holistic fitness coach who can see where you’re at with your biochemistry, mental health, hormonal health, and where you need to be. From there, hand-picking the program is the creme de la creme, especially if you’ve spent a while trying to figure it out on your own. This process of initial clarity is part of the first phase of my Find Your Best Fitness method.
Bringing It All Together
So lady, if you have made it to the end – I commend you! Next is fierce implementation. Tomorrow is truly a gift, and so precious for someone like you (who reads til the end) to waste on being a vibration that you do not feel good in. Courage, you got this. It’s a journey that keeps on giving.
After working with high-achieving, and all women for 10+ years, these 4 Foundational Wellness Routines for Women in Leadership, I find are so powerful to support your body, life, purpose, and leadership growth. No extreme diets, exhaustive HIIT, or overcomplicated programs. Implement even one routine this week and notice the difference it makes to your Women’s Health, mental clarity, and overall fulfillment.
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As a Women’s Health Coach in Vancouver, I help high-performing women reclaim their energy, clarity, and confidence through Health and Fitness Coaching, Metabolism Optimization, and Holistic Fitness Programs that actually work for women. No HIIT, no calorie deficits.
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Check out this blog: Top 3 Nutrition Tips for High Achieving Women
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