As the sparkle of the holiday season fades, many women find themselves feeling off track with their fitness routines. The indulgences, busy schedules, and inevitable disruptions to daily habits often leave us feeling unmotivated. For women navigating perimenopause, this post-holiday slump can be even more challenging. Kylie Larson, founder of Elemental Coaching, is here to guide women back to a fitness routine that supports their changing bodies and long-term health.
“I get it—January can feel daunting,” Kylie shares. “But it’s not about ‘undoing’ the holidays. It’s about rebuilding routines that make you feel good and work with where you are right now.”
Why the Post-Holiday Slump Hits Harder
For many women, the holidays mean more than just a busy schedule. They often bring changes to sleep, stress levels, and eating habits, which can disrupt physical and emotional balance. Add in the hormonal shifts of perimenopause, and it’s no surprise that energy levels and motivation may feel lower than usual.
“Perimenopause is a time when your body is asking for more care, not more punishment,” Kylie explains. “The post-holiday period is an opportunity to listen to your body and recalibrate.”
Step 1: Start Small to Build Momentum
It’s tempting to jump headfirst into intense workouts to “make up for lost time,” but this approach often leads to burnout. Instead, Kylie suggests starting small and focusing on consistency.
“Choose one or two simple actions to kickstart your routine. Maybe it’s a 10-minute walk after lunch or a gentle yoga session at home. Small wins create momentum,” she advises.
For perimenopausal women, incorporating gentle, low-impact activities can help reintroduce movement without putting undue stress on joints or muscles.
Step 2: Prioritize Strength and Recovery
Hormonal changes during perimenopause can impact muscle mass, bone density, and recovery time. Kylie emphasizes the importance of integrating strength training and adequate rest into any fitness routine.
“Strength training is non-negotiable for women at this stage. It helps maintain muscle, supports metabolism, and builds resilience,” she says. “But equally important is allowing your body to recover. Overworking yourself will only lead to setbacks.”
A balanced week might include two to three strength sessions, light cardio like walking or cycling, and restorative activities such as stretching or mindfulness exercises.
Step 3: Reconnect with Your “Why”
After a season of indulgence, it’s easy to fall into the trap of exercising as a form of punishment. Kylie encourages women to shift their mindset and focus on their “why.”
“Ask yourself why you want to move your body,” she says. “Is it to feel more energetic? To support your changing body? To show up as your best self? Connecting with that purpose makes fitness feel like self-care, not a chore.”
For some, writing down these motivations or sharing them with a supportive friend or community can provide extra encouragement.
Step 4: Embrace a Flexible Approach
Rigid goals and strict schedules can feel overwhelming, especially when juggling the demands of family, work, and personal health. Kylie advises her clients to take a flexible, adaptable approach to fitness.
“It’s not about perfection; it’s about progress,” she says. “Life will throw curveballs, but the key is to keep going—even if it’s imperfect.”
This might mean swapping a gym session for a brisk walk with a friend or doing a quick workout at home instead of skipping movement altogether.
Step 5: Build a Support Network
Having a supportive community can make all the difference in staying on track. Kylie’s coaching programs include group sessions and an online network where women share their progress, celebrate wins, and encourage one another.
“Community creates accountability and makes the process enjoyable,” Kylie says.
Look Forward, Not Back
Kylie’s message for women rebuilding their routines in 2025 is clear: focus on where you’re going, not where you’ve been.
“Forget the guilt and all-or-nothing thinking,” she advises. “Every day is a fresh start. By listening to your body and approaching fitness with compassion, you’ll set yourself up for success—not just this year, but for the long term.”
To learn more about Kylie Larson and Elemental Coaching, visit Elemental Coaching and follow Kylie on Instagram and Facebook.
