For many women, battling depression feels like carrying an invisible weight. The idea of getting up and exercising might feel out of reach—but let me remind you: movement is medicine. Exercise can be a powerful tool to boost mental health, elevate energy levels, and help you reconnect with yourself.
I know this because I’ve been there. For the past seven years, I’ve navigated my own highs and lows. While I may be a coach, I’m also human. Social media often paints an unrealistic picture of coaches living perfectly happy lives, but I value authenticity over that “fake it till you make it” nonsense. Life throws us heavy stuff, and as women, we’re no strangers to this. That’s why I’m here—to offer you genuine advice rooted in both personal experience and professional expertise.
If you’re feeling stuck, here’s how you can take small, meaningful steps to start incorporating movement into your life.
1. Start Small: Tiny Steps for Women on the Go
As women, we often feel the pressure to “do it all.” That pressure can magnify feelings of overwhelm when depression strikes. Instead of trying to do everything at once, start small—just 5-10 minutes of gentle movement.
Walk around your living room, do light stretches, or dance to your favorite playlist. Once that feels manageable, step it up. For example, if you started walking indoors, head outside for a short walk at the park. The goal is steady progress, not perfection.
2. Try Steel Mace Fitness for a Unique Approach
If traditional workouts feel uninspiring, let me introduce you to Steel Mace Fitness. This functional tool is an empowering way to move your body, combining strength, balance, and flow. Its rhythmic, therapeutic movements are ideal for women seeking both physical and emotional healing.
The best part? It’s portable and adaptable. With just a 10lb steel mace, you can create a workout that fits your energy level, whether in your living room, backyard, or a quiet park. When depression has you feeling isolated, this type of training lets you connect with your body without needing to face the gym or large group settings.
3. Embrace the Idea That Movement Is Medicine
For women struggling with depression, exercise can feel like an obligation. Reframe it as self-care. Moving your body—even in simple ways—releases endorphins, regulates hormones, and improves circulation, all of which support mental health.
Instead of focusing on structured reps or sets, just move intuitively. Explore activities like yoga, qi gong, or playful bodyweight exercises. And remember, the steel mace can be a fantastic partner in this journey—it’s about healing, not perfection.
4. Build a Supportive Circle of Women
Sometimes, connecting with others can feel overwhelming. That’s okay. When you’re ready, find support from a trusted woman in your life—a friend, sister, or coworker. Go for a short walk or stretch together.
If you need additional support, I’m here to be your 1-on-1 partner and coach. I’ve also created a new Discord channel for Women Warriors, where I am building an empowering community. Even if you don’t feel like a warrior now, trust me, small changes will have you feeling stronger with time.
5. Give Yourself Grace as a Woman on a Healing Journey
Women often struggle with perfectionism, and this can make starting anything—especially exercise—seem daunting. Remind yourself that small wins matter. If you miss a day or can’t finish a workout, it’s okay. Simply showing up for yourself, even in small ways, is a victory.
I’m guilty of being hard on myself, so I get it. But learning to show yourself grace is part of the healing process. Be patient with yourself as you grow.
Depression can feel Isolating but….
Depression can feel isolating, but movement offers women a way to reconnect with their strength and energy. Whether it’s taking a short walk, trying Steel Mace Fitness, or joining a supportive community, every step counts.
Movement is medicine, and as a woman, you have the resilience to heal and thrive. This isn’t just about fitness—it’s about reclaiming your confidence, joy, and sense of self.
You’ve got this If you’re ready to start your journey, I’m here to walk alongside you. Let’s heal and grow, together.