Last updated on September 25th, 2023 at 01:04 pm
PCOS is a condition that affects many women. Some are more severely affected than others, but all women who have it know how difficult of a time they have trying to maintain proper fitness.
I'm a professional PCOS personal trainer and my mission is to make sure you get the best PCOS workouts so you can become fit and healthy. I'm going to show you how to exercise with PCOS, no matter how bad your condition is.
But first, a little more about me.
Have a look at my video below, I explain how I got started training women with PCOS. Also, read my article below, and, if you have any questions, please feel free to contact me here: https://justinatraining.com/contact
If you have PCOS, don't take it for granted. Check my dedicated article on the 4 types of PCOS.
In general, the polycystic ovarian syndrome is a condition where the ovaries, and sometimes the adrenal gland or part of the brain, produce an excess amount of cysts. These polyps or cysts contain fluid that appears on ultrasound scans as multiple small follicles. It can cause women to gain weight with no explanation why and can have many other side effects. The treatment for this condition must be personalised based on factors such as age and metabolic status.
The symptoms of PCOS vary depending on the severity the patient has. Some of the symptoms include irregular, absent periods, heavy periods, excessive production of male hormones (androgens), which leads to problems with acne and male-pattern hair growth (hirsutism), difficulty becoming pregnant (infertility).
The causes of PCOS are not entirely understood. Several studies have shown that PCOS is the most predominant endocrine disorder among women of reproductive age. These studies also show that young women are more likely to be affected by the condition than women over 30 years old.
If you have been diagnosed with polycystic ovarian syndrome (PCOS), you might feel frustrated and even not yourself. It can be really challenging to deal with this condition.
I'd like you to watch my video where I explain a little more in depth a few issues around training with PCOS (watch out for my "active couch potato" comment!) 😀
If you would like to train consistently to feel good about yourself and your body, then you might want to consider hiring a professional personal trainer specialising in PCOS. A good personal trainer is an expert in physical fitness who can help with motivation and expertise; they can give you the boost that you need to keep moving forward.
An expert PCOS personal trainer understands the importance of having a balance in your life! They will help you to create goals and find ways to achieve them.
As a PCOS personal trainer, I will help you to keep focused on your long-term goals so that your actions and behaviours become consistent with them. You'll begin to improve your health, feel more confident in yourself, and notice the positive changes in your moods, inspiring you to work even harder.
PCOS personal trainers usually have a lot of knowledge about nutrition, exercise regimes, and even mental health around this issue. With my expertise gained throughout years of working with clients with PCOS, I can help you create a plan that is right for you by setting realistic goals and tracking your progress carefully.
If you're experiencing symptoms of polycystic ovarian syndrome, it might be a good idea to consult your health care provider. As mentioned above, these symptoms may include irregular periods or no periods, acne, obesity, excess body and facial hair growth, fatigue, and sometimes even male-pattern baldness.
Not everyone with these symptoms is diagnosed with PCOS. A doctor can help diagnose your condition by taking a physical and medical history. You will be able to keep an eye on PCOS symptoms like high blood pressure, endometrial cancer, sleep apnea (watching out for stress hormone) and high cholesterol.
This is a significant issue for women who suffer from polycystic ovarian syndrome. For those who are overweight or obese, the disorder can make it challenging to maintain a healthy weight and feel comfortable in their own bodies, affecting mental well-being.
Remember that losing weight will help to improve insulin sensitivity, which could increase metabolic diseases later in life. Avoiding fatty meals and processed meats and foods, in general, will also help keep blood sugar levels down.
There are many things that women with PCOS can do to manage weight gain and waistline:
In my experience as a personal trainer, PCOS can be an issue that's not easy to understand and perhaps even harder to overcome.
As a fitness professional, I can help you with nutrition, weight loss with a healthy diet, and the right fitness training to feel great about yourself and your body.
You should be able to enjoy more regular periods as well as other major improvements by simply changing a few lifestyle factors.
Eating healthy is generally vital, but it is especially crucial for women with PCOS.
As mentioned above, obesity and weight gain can be a big problem. The female hormones that get altered in PCOS (hormone imbalance) help promote fat storage. Eating a well-balanced diet and doing physical activity will help keep your weight within your target range, reduce complications due to obesity and even relieve some symptoms of PCOS.
A research review of lifestyle interventions in PCOS published in the journal Best Practice & Research Clinical Obstetrics & Gynaecology found that exercise helped to reduce weight, abdominal fat, and fasting insulin levels.
Healthline
Exercising can help you feel a lot better, remember that besides burning extra calories you will feel good because of a change in your hormone levels.
Below I mention some exercises to give you an idea of the type of workouts that can help. By no means are they a rule of thumb, and, also, remember every woman is different - when it comes to PCOS, you need to keep in mind that I create different workouts and meal plans for each individual.
By the way, I do not recommend HIIT workouts (high-intensity interval training) for several reasons. In this post (PCOS Exercise Mistakes) I explain further, please do take a look.
There are four main types of exercises that can help:
Flexibility Exercises: These exercises improve your joints' range of motion and flexibility and your muscles. The more flexibility you have, the more flexible your joints will be. These types of exercises will help increase blood flow to your body which will in turn increase metabolism. This means burning calories and fat. It also helps to relieve tension and stress.
Strength Training: Strength training is another excellent way of exercising. You do not have to lift weights; you can do weight training exercises using your own body weight as resistance. Doing this can have a significant impact by toning and defining your muscles, improving muscle mass, increasing energy level, and reducing pain in other parts of the body by strengthening the muscles surrounding them.
Cardiovascular Activities: Cardiovascular activities include running, cycling or swimming, etc. These help with losing weight as well as promoting good overall health. You will burn calories and fat while you exercise. This helps with weight management.
Stretching is also essential because it helps relieve tension and pain. So don't forget to stretch after your exercises.
Again, I'm not saying these are the only exercises that a person with polycystic ovarian syndrome could or should do. I can't stress it enough: every case is different. If you feel that something isn't working for you or if an exercise causes pain or discomfort, stop doing it and contact your doctor.
And remember, it is always best to work out with a professional trainer who can help you with your exercise goals and can support you on your weight loss journey.
Polycystic ovary syndrome is not a condition that has to be "dealt with" but an overall lifestyle change that requires a balanced approach. Eating healthy food, working out and breathing fresh air are also part of a healthy life long-term. Think of it in terms of a holistic approach.
No one thing will get rid of PCOS completely, but it will help reduce the symptoms and help prevent further complications (such as miscarriages).
Depending on the symptoms a patient with polycystic ovarian syndrome experiences, the type of exercise needed will differ. Flexibility exercises are great for increasing range of motion and muscular elasticity. Stroking methods to improve blood circulation help with weight management and fertility. Strength training and cardiovascular activities are both excellent for weight management in addition to overall health. See my section on this above.
If you suffer from PCOS and want to exercise, it is essential to understand the effect the exercises and workouts can have on you. Yes, exercise is crucial, but it has to be done correctly and not recklessly. Hopefully, the above points were helpful and managed to explain how a personal trainer can make you feel more confident, but, most importantly, make sure you are exercising correctly.
Unfortunately, the current situation is that many women with polycystic ovarian syndrome are struggling with weight management, understanding how to eat healthily and stress levels. As a specialised PCOS personal trainer, I can help you find your way into success.
Remember: the most important aspect of exercising with PCOS is to be safe while doing so!
You can check here my other article on Training with Polycystic Ovarian Syndrome, where I mention a few studies on the subject.
If you have any additional questions or concerns, please feel free to contact me by leaving a comment or message me on my Facebook Page.
If you found it helpful, please share this article around, and if you have any feedback, please leave it below.
Polycystic Ovary Syndrome (PCOS) is one of the most common hormone disorders affecting women. Symptoms can include irregular menstrual cycles, ovulation issues, and increased risk of diabetes. Many women with PCOS struggle with insulin resistance, body image, and maintaining a healthy weight.
Working with a PCOS personal trainer and nutritionist can help you realise your body transformation goals. A tailored fitness program, alongside nutritional guidance, can address insulin resistance, manage body fat, and improve overall health.
A PCOS personal trainer (PT) understands the unique challenges faced by female clients with this condition. They offer customised workouts and dietary plans to support hormonal balance, fat loss, and ovulation regulation.
Your PT will design a fitness plan to help reduce sedentary time, increase bodyweight exercises, and promote overall health. This can make a huge impact on managing PCOS signs and symptoms.
A PCOS personal trainer offers the support and encouragement you need throughout your body transformation journey. They understand the trial and error process and will help you stay committed to your goals.
Regular exercise and a balanced diet can help regulate hormones like testosterone and improve insulin absorption. Your PT will recommend foods rich in fibre, magnesium, and probiotics, such as broccoli, to aid in digestion and hormonal balance.
With the guidance of your PCOS personal trainer, you'll learn to manage your weight and achieve fat loss by focusing on macro ratios, including healthy carbs, and incorporating 1-2 high-intensity workouts per week.
A PCOS-specific fitness program can boost your mood, improve your body image, and increase your confidence, leaving you feeling happier and healthier.
As your body adapts to the new fitness routine, you'll experience increased energy levels, better sleep, and improved overall health.
Choose a PT who is certified in women's health, understands the complexities of PCOS, and has a proven track record of helping women with and without the condition.
Your trainer should be knowledgeable about PCOS triggers, common hormone imbalances, and insulin resistance management.
Look for testimonials from women who have successfully worked with the trainer and achieved the best results in their body transformation journey.
Find a PT you can connect with, who listens to your needs and communicates effectively to help you achieve your goals.
Reflect on your health goals and how a PCOS personal trainer can support your journey. Consider factors like fat loss, menstrual cycle regulation, and ovulation improvement. It's essential to realise that PCOS might present differently in women without polycystic ovaries compared to those with the condition. Serum testosterone levels, for instance, can vary among overweight and obese women, as well as women with and without PCOS.
A PCOS personal trainer can help transform your body, focusing on high body fat reduction, which plays a crucial role in insulin resistance management. The trainer can also teach you how to change your lifestyle, making a huge impact on your overall health. Working with a personal trainer who understands the unique challenges of PCOS can ensure you get the best results, even if you've never felt better or spent hours trying to manage your symptoms on your own.
Remember, the journey towards improved health with PCOS involves trial and error, and your trainer will help you find the right balance for your body to work properly. The right personal trainer will be by your side, guiding and supporting you almost completely throughout your your transformation journey, ultimately improving your quality of life and helping you feel happier and healthier.
Seek recommendations from friends, family, or online resources to find a PCOS personal trainer with experience in women's health, nutrition, and polycystic ovary syndrome management.
During the initial assessment, discuss your signs and symptoms, medical history, and specific goals. This information helps the trainer tailor a program suited to your needs.
Your trainer will create a personalized plan, factoring in diet, exercise, and lifestyle changes. Monitor your progress through regular check-ins and adjust the plan as needed.
Maintain open communication with your trainer, providing feedback on your progress and any challenges you face.
Stay committed and consistent with your program to achieve the best results.
Recognize that managing PCOS is a journey with trial and error. Be patient and trust the process.
Adopt a holistic approach, focusing on diet, exercise, and self-care to improve your overall well-being.
Students or people on low income, please check my article here on affordable PCOS training.
Navigating the complexities of diet, nutrition, and polycystic ovary syndrome can be daunting, but working with a knowledgeable PCOS personal trainer can significantly streamline the process.
Their expertise in women's health, tailored exercise plans, and nutrition guidance ensures that you don't have to face trial and error alone.
By taking the first step and investing in a PCOS personal trainer, you'll be on the path to a healthier, happier life, empowered to manage your symptoms and improve your overall well-being.
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