Work harder!

Hi Reader

Most fitness advice tells neurodivergent women to “just be disciplined” or “push through.” When you are already carrying a high cognitive load, forcing yourself through linear, high-intensity workouts often leads straight to physical burnout and a multi-day nervous system crash.

I recorded a full, standalone workshop on YouTube: Exercising as a woman with ADHD. In this session, I break down:

​Hormone-Informed Training Frameworks: A detailed breakdown of how to cycle-sync workouts—transitioning from heavy lifting and short, high-intensity bursts when energy and estrogen are high [48:00], to restorative yoga, mobility work, and steady-state movement during the luteal and higher-fatigue phases [48:26].

​ADHD-Specific Consistency Strategies: Actionable techniques to overcome common hurdles like boredom, low motivation, and sensory overload [24:30], such as using pre-workout "preparation sequences," wearing noise-canceling headphones, and going solo to eliminate environmental distractions [51:30].

​Nervous System & Physiological Tools: Guidance on incorporating breath work (like alternate nostril breathing) and tracking metrics such as heart rate variability (HRV) to gauge recovery and readiness before moving [31:00].

​Guidance for Fitness Coaches: Valuable insights for trainers working with neurodivergent clients, emphasising the reduction of excessive verbal instructions, utilising tactile feedback respectfully, and properly adapting the gym environment [52:50].

If you want a smarter, clinically grounded approach to movement, you can watch the full workshop here: 👉 ​

Let me know your thoughts.

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Seema x