 As the Spring Equinox arrives, I wanted to share some thoughts on why this moment represents such a powerful opportunity for renewal and growth in our wellness journeys. I believe that nature's rhythms offer us valuable insights into our own paths toward vitality and balance. Just as the Spring Equinox represents that perfect balance between light and dark, my coaching philosophy of Reset, Recharge, and Reclaim mirrors this natural equilibrium that we can harness in our own lives. The Power of Balance in Transition The equinox, with its equal parts day and night, provides a practical metaphor for what many professional women seek: a sustainable balance between performance and recovery, career demands and self-care, accepting our current circumstances while working toward positive change. For women navigating various life and hormonal transitions, this concept of balance isn't just inspirational - it's physiological. Our bodies function optimally when we respect both activity and rest, especially during periods of hormonal fluctuation.  Three Evidence-Based Strategies to Transform Your Vitality This Spring RESET: Eliminate What No Longer Serves You Just as organisations benefit from strategic assessment, your personal wellness requires periodic evaluation:
RECHARGE: Strategic Energy Management Sustainable performance requires intentional energy cultivation:
RECLAIM: Develop Resilience and Capacity Spring represents growth and renewal - a perfect reminder to reclaim your full potential:
While we collectively experience the calendar's Spring Equinox, each woman navigates her own personal transitions - whether that's career advancement, perimenopause, or rebuilding after burnout. As a coach specialising in women's physiology and performance, I've seen how targeted, science-based approaches to energy management and strength development translate directly to professional effectiveness and personal fulfilment.  Take Action This Spring
The equinox reminds us that balance isn't static—it's a dynamic, ongoing practice. Just as organisations must adapt to changing conditions, your wellness strategy should evolve with your body's needs and life circumstances. The most successful professionals recognise that sustainable high performance requires strategic recovery and personalised approaches to energy management. Are you ready to reset, recharge, and reclaim your vitality this spring? Get in touch with me to see how evidence-based wellness strategies can enhance both your personal energy and professional performance.
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 As a female emergency service worker, your annual Job-Related Fitness Test (JRFT) might feel increasingly challenging as you navigate perimenopause and menopause. Many of you have shared your concerns with me during my talks and sessions with Thames Valley, Surrey, and Metropolitan Police Services. The good news? You don't need to dread your fitness test or feel that your changing body is working against you. This blog post will help you understand what's happening in your body during this transitional phase and give you practical, effective strategies to not just pass your JRFT, but to thrive physically throughout your career and beyond. Understanding Your Changing Body The decline in oestrogen and progesterone during perimenopause and menopause creates real physiological changes that affect your fitness and performance:
  These changes are genuinely challenging, especially when your job possibly demands physical fitness and your career depends on passing annual fitness tests. But here's what's crucial to understand: the traditional training approaches that worked in your twenties and thirties often don't serve you well now. The reality is that historically 96% of exercise research has been conducted on men. This means that most training protocols weren't designed for women's bodies, especially during perimenopause and menopause. It's time for a different approach—one that works with your changing physiology rather than against it. A Better Approach: Training Smarter, Not Harder The key to successfully preparing for your JRFT while supporting your body through this transition is training smarter, not harder or longer. Here's how: 1. Strength Training: Your Foundation for the JRFT and beyond Strength training isn't optional anymore—it's essential for maintaining a body that is fit and healthy for life, not just for the JRFT.  Why it matters:
HIIT Training: Perfect Preparation for the JRFT High-Intensity Interval Training mirrors the stop-start nature of the JRFT and is particularly effective during perimenopause and menopause.  Why it matters:
Plyometric Training: A fantastic all-round tool in your armoury! The JRFT requires rapid direction changes and quick movements. Plyometric training develops exactly these capabilities while also supporting bone health. If the word strikes fear into your heart at the thought of box jumps, it's not all about that - there are some simple. small, multi-directional options....  Why it matters:
Beyond these foundational approaches, here are specific strategies to help you prepare for the bleep test component of the JRFT: Work Backwards from the Test Look at the test requirements in reverse—train slightly above the speeds you'll need to achieve: Sample JRFT-specific interval session:
Mental preparation is just as important as physical training:
Many officers report that anxiety affects their JRFT performance more than fitness itself:
What about the Chester Test? Offered to some as the alternative fitness test, especially for those with knee issues. This test is essentially a ramp up treadmill test. All of the above protocols will help with that, but particularly STRENGTH. Keep your lean muscle mass in check and you will do yourself a huge favour because, this isn't just an annual fitness test...  The Bigger Picture: Fit for Life
While passing the JRFT is important, the strategies in this post serve a greater purpose—keeping you healthy, strong, and capable throughout your career and beyond. Remember that these physical changes aren't something to battle against but to work with. By adapting your training approach to align with your body's current needs, you're not just preparing for a fitness test—you're investing in your long-term wellbeing and career longevity. Many female officers I've worked with have found that these approaches not only improved their JRFT performance but also reduced menopausal symptoms, increased energy levels, and enhanced their overall quality of life. You bring unique skills, experience, and perspective to your emergency service role. By taking care of your changing body with these targeted strategies, you ensure you can continue making that valuable contribution for years to come. Stay strong, stay confident, and know that you have the capacity to thrive physically during this transition—both on the job and beyond. Would you like more personalised support? I offer specialised coaching to support women at whatever stage they are in their hormonal journey. Take a look at my website for more info. I also deliver in-person and online talks to empower women to work with their hormones to reach their full potential, see here for more information.  As we celebrate International Women's Day this March, I've been thinking about the incredible women throughout history whose physical strength has built remarkable mental resilience. Their stories don't just inspire us – they show us a pathway to becoming stronger in every sense of the word. Quick note: I haven't included photos of these amazing women due to copyright considerations, but I encourage you to look them up – their stories and images are truly inspiring! The Women Who Showed Us The Way Throughout history, women have overcome extraordinary physical and mental barriers, often using physical training as a foundation for building unshakable determination: Kathrine Switzer didn't just run a marathon when women "weren't supposed to" – she finished the 1967 Boston Marathon despite an official physically trying to remove her from the course. The physical endurance she'd built through training gave her the mental strength to keep running even when faced with direct opposition. Her persistence helped change the rules for women in sport forever. Wilma Rudolph's story still gives me goosebumps. After being told she would never walk normally due to polio, she not only walked – she became the fastest woman in the world, winning three gold medals at the 1960 Olympics. Her physical rehabilitation built the mental toughness that saw her break both physical and racial barriers. Dame Sarah Storey shows us that adaptability in our physical approach builds mental flexibility. After a successful Paralympic swimming career, she transitioned to cycling and continued her gold medal success across multiple Paralympic Games. Her ability to transfer her strength from one discipline to another demonstrates how physical challenges build transferable mental resilience.  The Science Behind the Connection
This connection between physical and mental strength isn't just anecdotal – it's backed by fascinating science:
From Gym to Life: The Transfer Effect What I find most powerful about this connection is how it transfers from the gym to everyday life:
Building Your Own Connection You don't need to be an Olympic athlete to benefit from this connection. Here are some ways to start building both physical and mental strength:
As we celebrate International Women's Day, I'm inspired by the women who have shown us what's possible when we build our physical and mental strength together. Their legacies remind us that developing our strength isn't selfish – it's necessary if we want to create positive change in our world. I'm excited to be speaking about these connections at talks this month on "Physical Foundations for Leadership". I believe that by understanding and developing the connection between physical and mental strength, we can all build greater capacity to overcome challenges, lead effectively, and create the change we want to see. Which physically and mentally strong women inspire you? And how has your own physical training helped build your mental resilience? |
AuthorDenise Yeats is a coach, personal trainer, endurance athlete and avid adventurer. She is passionate about supporting women to achieve their goals, working with, not against their changing physiology. Archives
November 2025
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