Building Power Moves For The Next Decade - Physical Health | Part 2
How I’m using my 30s to build a life I’ll thank myself for in my 40s.
Welcome to Part 2 of my June series: “Building Power Moves For The Next Decade.”
In case you missed Part 1, I shared two simple but life-changing power moves that have made a real difference in my physical health.
I highly recommend giving that a read first if you haven’t yet :)
Today, I’m adding two mighty power moves that have genuinely helped me feel better, both physically and mentally.
As always, each one comes with a difficulty rating* so you’ll know how challenging they felt for me.
I hope these continue to inspire you to build your own power moves for the years ahead.
*Each power move comes with a difficulty rating from 1 to 5 - where 1/5 means it’s easy-peasy and 5/5 means it’s seriously challenging.
THE LESSONS
Power Move #3: Tune In To Your Monthly Cycle
Difficulty Level: 1.5/5 (0.5 for remembering to track it monthly, 1.0 for adjusting to a new routine!)
Before my 30s, I never tracked my monthly cycle.
I knew my periods came every month (or every other month) and that knowledge was enough for me.
Truth be told, it even caught me by surprise most of the time.
I’d only realise it when the first cramp hit, and then I’d be out for a week, unable to do much at all.
For years, I expected my body to function the same way every day - no matter what time of the month it was (except for the week when my period actually came and forcibly slowed me down).
It wasn’t until I started trying to conceive that I began paying closer attention to my cycle, and that opened my eyes to something really important.
Our bodies are not designed to feel or perform the same way every single day.
Our energy, mood, focus, and strength naturally rise and fall with the phases of our cycle.
It made me realise my cycle affects me way more than just the days I get my period.
And that life feels so much easier when I work with my hormones, not against them.
For example, during my follicular and ovulation phases, I feel my best: energised, strong, focused, and social.
This is when I schedule my intense workouts, social meet-ups, creative projects, and deep work that requires concentration.
My food cravings are usually more manageable then — less need for sugar or extra carbs.
On the other hand, I become an entirely different person when my luteal and menstrual phases roll around.
My energy dips, my mood wavers, my brain feels foggy, and my body craves more rest (and yes, more carbs too).
Instead of unconsciously fighting these natural changes like I used to, I now plan my life around them.
I say no to demanding commitments. I opt for restorative workouts like walking or stretching. And, I allow myself extra sleep.
Everything feels gentler, more forgiving, and most importantly, I no longer feel guilty for needing rest.
I stopped labelling it as "laziness" or "lack of discipline" and started understanding it for what it really is: biology.
Tracking my cycle has also made me aware of another crucial thing: my periods have become increasingly irregular, with occasional extended luteal phases.
This explains why some months I feel exhausted for far longer than usual.
Without this knowledge, I would have mistaken this as random burnout or lack of willpower.
Now, I can meet my body with understanding and adjust my expectations accordingly.
If you’ve ever felt like your motivation, focus, or strength comes and goes without reason, I encourage you to track your cycle and see how it matches up.
I personally use the free version of the Flo app. It’s simple, clear, and provides helpful insights.
You might be surprised by how much clarity you get, and how much sense your body suddenly starts to make.
It’s such a small habit, but it’s completely changed the way I move through life.
Power Move #4: Recognise And Respond To Stressors With Intentional Recovery
Difficulty Level: 3/5 (It took me a while to even identify all of my stressors - many of them caught me off guard, so adjusting to them took time and practice!)
For most of my life, I believed that “pushing through” stress was a sign of strength.
I thought that staying busy - diving straight from one task to the next - meant I was coping well.
I saw distraction as something healthy - a way to “move on” quickly without letting discomfort slow me down.
This approach worked for a while, but it eventually backfired.
I began to notice that I always felt exhausted. Dysregulated. Easily overwhelmed.
What I’ve learned is that stress is not just in the mind.
Stress actually lives in the body too.
And, if we don’t give ourselves the time and space to gently process and recover from it, that stress lingers in ways we don’t even realise.
Every time we go through a physical stressor (like illness, injury, surgery) or an emotional stressor (like grief, anxiety, burnout), the body enters “survival mode.”
Your nervous system ramps up while your digestion slows.
Cortisol and adrenaline flood your system and your immune function weakens.
These effects don’t just disappear overnight, even if your mind feels ready to move on.
For me, it wasn’t just the obvious emotionally-tough seasons like my mom’s passing, my miscarriage, or cyst removal surgery that took a toll on my body.
Even small stressors like a difficult conversation with a client or unexpected shifts in my schedule can send my heart racing or make my mind feel tense and on edge.
These days, when I anticipate a stressor coming (whether big or small), I try to clear space around it.
I remind myself that I don’t have infinite energy and it’s okay to reserve what I have to get through difficult things.
After that, I will let myself rest - fully and deeply - without guilt.
I know not everyone has the privilege to do this, but even small moments, when intentionally carved out, can make a significant difference.
These can look like:
Taking one or two non-urgent things off your to-do list
Swapping a high-intensity workout for a slow walk in nature or gentle stretching
Eating warm nourishing meals that support your gut and hormones
Spending quiet time alone without your phone
Even something I love like strength training can be a stressor.
If I lift heavy while emotionally or physically drained, my recovery time doubles, and I feel flat and sore for days.
When I honour my body by pulling back, doing lighter workouts, or taking a full rest week, I bounce back stronger.
Now, I’ve accepted that rest is not the opposite of progress.
Rest IS part of progress.
If you’ve felt frustrated by how slowly you “bounce back” from stress, remember that the time you spend resting and recovering is never wasted.
It’s an essential part of building long-term strength and health.
So, once and for all, lets say this together and mean it:
My body isn’t betraying me. It’s protecting me.
THE TAKEAWAY
Your body is always sending you signals through shifts in energy, mood, and focus, so pay attention and listen to them closely.
When you start to adjust your habits to match what your body actually needs, everything will feel a little easier, lighter, and more in sync.
Next week’s edition is all about skin. Get ready, as I’ll be spilling my honest, no-fuss skincare routine that’s been working for me!
P/S: 5 Power Moves I Still Haven’t Mastered But I’m Working On Them…
Sleeping earlier and getting enough sleep
Drinking room temperature and warm water only
Eating more fibre and protein
Cutting down on processed sugars
Walking after every meal
If anyone has cracked the code on making these power moves consistent in your daily life, please share your secrets with me!
All my heart,
Lilian