Strong, Balanced, and Thriving: Wellness Strategies for Women in Every Stage of Life
- amy92027
- Aug 26
- 3 min read
The trap of striving for perfection… it’s something that has held many of us - myself included - in its claws for years. In rebelling against it, Alive was born. A place that isn’t about being perfect, but about showing up exactly as you are - real, messy, struggling, thriving. We live in a world where there’s a stark contrast between the highlight reels we see online and the genuine battles we fight every day. Some are starting to show the fuller picture, but even then, it’s rarely the whole truth - and it can leave people vulnerable to the opinions of the ever-present “keyboard warriors.”
This Women’s Month, I want to speak to the women who are tired of chasing perfection and ready to embrace strong, balanced, and thriving on their own terms. Let’s talk about practical, research-supported strategies for movement, nourishment, and self-care - without the fluff or unrealistic filters.
1. Movement for Every Stage of Life
Research from the Journal of Women’s Health shows that consistent physical activity significantly reduces the risk of chronic conditions like heart disease, diabetes, and osteoporosis in women. Movement needs shift across decades:
20s & 30s: Build strong foundations with resistance training, mobility work, and varied cardio to support energy, bone density, and endurance.
40s & 50s: Focus on joint-friendly workouts, flexibility, and maintaining muscle mass to support metabolism and hormonal balance.
60+: Prioritise gentle strength training, balance exercises, and regular movement to maintain independence and vitality.
In-studio with Alive: Our classes – from barre and Pilates to yoga, dance cardio, and strength training – are designed to support every woman, at every stage.
App recommendation for home support: StretchIt – a globally well-reviewed stretching app with guided flexibility and mobility routines to complement your in-studio training.
2. Nourishment That Supports Women’s Health
The World Health Organization recommends nutrient-rich diets that support hormonal balance and overall health.
Balanced nutrition: Emphasise whole foods, lean proteins, and omega-3-rich fats to reduce inflammation and improve brain and heart health.
Micronutrient focus: Calcium, magnesium, iron, and vitamin D are essential at all life stages to support bone density and energy.
Mindful eating: Audit what you consume – both in food and in media. Nourish yourself with meals and content that leave you feeling stronger, not inadequate.
App recommendation: Health-e App by Uleen Fourie – locally relevant meal planning and nutrition advice.
3. Self-Care That Sticks
True self-care isn’t about expensive spa days – it’s about creating sustainable practices that protect your mental and emotional well-being.
Daily rituals: Breathwork, meditation, or gentle stretching in the morning to set the tone for the day.
Weekly recharge: A massage, yoga class, or nature walk to restore mental clarity and reduce stress.
Community connection: International research consistently shows that social support is a key factor in sustaining healthy habits. Surround yourself with women who inspire and uplift you – that’s why Alive exists.
App recommendations:
Daylio Journal – easy daily mood and habit tracking for self-awareness.
Manifestation Journal App – guided prompts for visualisation and intention setting.
The Alive Ethos
We founded Alive to be a safe space in a multi-billion-dollar wellness industry that often thrives on making people feel “not enough.” We are here to remind you that you are not alone. That your worth isn’t measured by your weight, the number of reps you do, or how you look in activewear. Here, you’ll find no toxic nonsense – only real connection, movement that makes you feel alive, and a community that celebrates you exactly as you are.
This Women’s Month, choose to step away from perfection and into authenticity. Choose movement, nourishment, and community that make you feel truly alive.
Fondest
Amy
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