In a world that glorifies hustle and productivity, squeezing in a workout can feel like just another task on an already packed to-do list. High-achieving women juggling careers, families and personal goals may also find themselves piling on the pressure to work as hard in the gym as they do at everything else. This can also spill over into rigid eating habits that don’t fuel the body and mind properly, setting the stage for burnout and poor health.
Read on for expert tips on shifting to prioritizing consistency, balance and sustainability when it comes to fitness and nutrition—plus how to spot and recover from overtraining.
Making Time For Movement
Elizabeth Shaw, MS, RDN, CPT, is an internationally-based dietitian, trainer and author specializing in nutrition communications and women’s health. “As a society we’ve become accustomed to the theory that in order to ‘fit fitness in,’ we have to log hours in a gym or at a class,” she says. “However, that’s certainly not the case. As a personal trainer and dietitian, I find the clients who reach and maintain their goals have a more balanced, modest approach to their fitness. Instead of a regimented routine of cardio and strength, they incorporate daily movement in the form of NEAT, or non-exercise activity thermogenesis, into their lives.”
While you can certainly incorporate strength training a few times a week and cardio workouts that serve you, she explains, “you don’t have to become fixated on meeting a daily 60-minute cardio session that leaves you drained and running on empty. Small changes can make big differences in the long run!”
Sloane Stephens, Grand Slam champion, professional tennis player and founder of Doc & Glo and the Sloane Stephens Foundation understands the time crunch well, and she agrees that you don’t have to be hauling your butt to the gym at four a.m. to get in a heart-pounding run on the treadmill before you start a grueling workday. “Staying active doesn’t require long or intense workouts. Even on busy days, I prioritize short but intentional movement—like a 20-minute strength session, stretching while on calls, or a quick walk between meetings. Consistency matters more than intensity, and finding movement that feels good is key.”
Signs You’re Overdoing It
Overtraining syndrome results from exercising too often or too intensely for too long a period of time. While a lot of the formal research is in athletes, people who are very active but not athletes can also experience this. Some signs include:
- Muscle pain and soreness
- Unexpected weight gain or loss
- Constantly feeling fatigued
- Getting sick more often or noticing it takes longer for cuts to heal
- Sleep disturbances
- Increased anxiety
- Changes in your menstrual cycle
- Mood changes
- Poor workout performance or stalled progress
- Hair loss
These effects can be compounded by inadequate nutrition.
If any of these resonate, Shaw recommends checking in with yourself. Some questions she encourages asking are:
- Did I get enough sleep?
- Would a strength workout serve me better, or perhaps a walk outside in nature, or a nap?
- How is my hunger level? Did I eat enough variety of foods to replenish my body?
- What sounds good to me and will help me refill my energy stores?
Finding The Right Balance Of Movement And Rest
Abby Chan, MS, RDN, co-owner of Evolve Flagstaff, a collaborative health and performance center in Flagstaff, Arizona, says, “There are so many ways that we can be active without compromising our health and well-being. Being able to take time to rest is just as important as making the time to train. Taking one to two rest days a week can be a helpful way to manage stress and recovery. Many of us have been conditioned to see rest as ‘lazy’ or ‘unmotivated.’ While training is seen as ‘productive,’ ‘therapy,’ ‘good’ or ‘healthy stress.’ In reality, rest is the only way the body can adequately recover and adapt to the stress of training.”
If you recognize that you need to slow down a little, she encourages identifying any “rules” you have around food and training that may be driving your overtraining and/or under-fueling. “Recognizing these patterns can help highlight areas that need attention. I recommend starting with three key changes: Prioritizing rest, ensuring adequate nourishment, and finding non-physical activities that bring joy.”
Similarly, Shaw recommends using some of the time you’d normally take to work out to do things to support your wellbeing. For example, for someone who’s used to hitting the gym as soon as they wake up, she says, “I may have them use that morning hour for meal prep, offering them 1-3 recipes they can knock out before their day starts to properly fuel their needs. I find this often empowers them knowing they are helping achieve fuel for their body for whatever their week has in store for them. Similarly, I will also offer them a few 20-minute online mobility and slow stretch videos to incorporate on their rest days. Allowing them to connect with their muscles in a slow, disciplined way allows them to recognize which areas may need a little more time to heal.”
Remember, adds Chan, taking a breather is key for coming back strong. “Taking a temporary break from structured training to explore other forms of movement can be beneficial. Returning to sport when you’re rested, energized, and equipped with the tools to train healthily and sustainably is far more playful than slogging through training.” This also goes for workouts not related to a sport.
Nourishing Your Body
Making sure you’re getting enough calories, protein, carbohydrates, healthy fats and nutrient-dense produce can make a huge difference in your energy, performance and overall wellbeing. Stephens has experienced the benefits of good nutrition in her own athletic life. She shares, “One of the best nutrition tips I’ve received is to see food as fuel, not restriction. Prioritizing whole, nutrient-dense foods, along with enough protein, healthy fats, and hydration, keeps me feeling strong and energized. Balanced meals over strict rules have made a huge difference in my performance and well-being.”
When it comes to fueling physical activity and supporting recovery, she says, “Pre-workout, I go for something light but energizing” like a Daily Harvest protein smoothie (she’s a partner of the brand) or an apple with almond butter “to fuel my body without feeling too full. Post-workout, I focus on protein and carbs for recovery, like eggs with avocado and toast, or a rice bowl with greens and chicken. Hydration is just as important, so I always replenish with water and electrolytes.”
To simplify healthy eating, consider meal prepping, meal delivery or meal kit services or online grocery shopping to save time and energy.
Incorporating Self-Care Into A Busy Schedule
“Self-care doesn’t have to mean carving out hours in your day,” says Stephens. “It’s really about small, intentional moments. Things like stretching before bed, deep breathing between tasks, or even just taking a few extra minutes to make a nourishing meal can make a huge difference. I also believe in setting boundaries and making sure to prioritize rest. When you take care of yourself, you show up better in every other aspect of life.”
You also don’t have to do it alone! Expert help is available, says Chan. “Working with a registered dietitian who specializes in sports nutrition and disordered eating can provide invaluable guidance on how to properly fuel the body.”
Stephens adds, “Women put so much pressure on themselves to do it all, but giving yourself grace is essential. Taking care of your body and mind isn’t just about fitness and nutrition—it’s about balance, joy, and longevity. Movement and nourishment should feel good, not like another task on your to-do list.”