Run Like a Girl
We have all heard the saying, “You run like a girl!” This phrase has placed such a negative connotation on being a woman in the fitness world. So naturally, women either stopped working out—thinking exercise is too masculine—or began training like men. The infectious masculine energy in gyms, coming from both men and women, infuriates me. Let me explain why this makes me so angry—and it’s probably not for the reason you think.
Women Must Move
Many women have a tendency (more so than men, though not exclusively) to avoid working out. Some are genetically blessed to remain thin and “fit”-looking well into their 30s and beyond. And while I envy them—as a 5’1" girl who has struggled with weight for many years—there’s still a major problem: a lack of muscle.
Muscle is critical—not just for aging well, but for achieving the lean, toned look many of us chase. (I’ll explain the full science behind this in a future blog post.)
Now, with the Pilates craze, many believe it will make them long, lean, and toned. But I hate to break it to you: to get the look that Pilates girls have, you need muscle. Those defined arms and abs? They come from underlying muscle being revealed as body fat drops.
When people do Pilates, they often enter a calorie deficit—either by intentionally eating less or naturally having a reduced appetite. Over time, that leads to fat loss, and the existing muscle underneath becomes visible.
Don’t get me wrong—I love Pilates. It prevents injury, supports recovery, strengthens stabilizing muscles, and calms the nervous system. People often switch to Pilates after doing intense workouts because it reduces inflammation and water retention caused by muscle fiber tearing and stress. That “defined” look might come from this inflammation going down—not necessarily from gaining new muscle. But if you only do Pilates long-term without any form of weight or resistance training, you will eventually lose muscle. This is thanks to the well-known principle: “use it or lose it.”
That said, if you’re just getting into movement and start with walking, yoga, or Pilates—amazing. But if you’re doing it solely because you believe it’ll give you a lean, sculpted body, think again.
Back to the point: women must move their bodies.
We’re the ones who carry children. We go through puberty, pregnancy, postpartum, and menopause—all of which place unique demands on our muscles, bones, and metabolism. Post-menopause, our risk for osteoporosis skyrockets due to decreased estrogen, which protects bone density.
We aren’t just exercising for aesthetics. We’re exercising for a life worth living.
What Exercise Should I Do?
Simply put… anything.
The most important thing is that you move your body in a way you enjoy. But if you want to be strategic and protect your long-term health, here are movement types that are backed by science to improve lifespan, energy, and strength:
Strength/Resistance Training: Stimulates muscle growth, boosts metabolism, and strengthens bones via mechanical load and strain, especially important for preventing age-related sarcopenia and bone loss.
Zone 2 Cardio: Improves mitochondrial function and metabolic flexibility. It’s steady-state cardio that teaches your body to burn fat more efficiently.
Sprinting / HIIT (in moderation): Boosts growth hormone, fast-twitch muscle fiber recruitment, and cardiovascular fitness—but should be used sparingly for women with PCOS or adrenal dysregulation.
Pilates: Excellent for core strength, posture, and injury prevention. Can aid in calming inflammation.
Yoga: Supports parasympathetic activation (rest and digest), flexibility, and stress reduction.
Swimming: Low-impact, full-body cardiovascular and muscular conditioning.
Walking: Underrated and one of the best daily movement habits. Aids digestion, lowers blood sugar, reduces cortisol.
Cycling: Builds leg strength and endurance. A good alternative to running.
This doesn’t mean your 8am sculpt or barre class isn’t valid. If you feel energized and happy afterward, that’s a win. Consistency matters more than perfection. If these classes are what keep you showing up, then that’s your foundation.
I could go on forever about the importance of strength training for women. But even if you prefer light weights or bodyweight movement—that’s amazing. There are weeks and months where I prioritize yoga and light weights too. The key is to move daily, and never forget how important muscle is for your happy, healthy life.
Muscle is metabolically active tissue. We build it through resistance training, and we fuel it by eating more calories than we burn. Yes, you can build muscle through running, rowing, push-ups, squats, etc.—but only if you're also eating enough. Without proper fuel, your body won’t build muscle.
So, don’t worry—you will not get bulky unless you train like a bodybuilder and intentionally eat in a surplus.
PCOS & Exercise: A Love-Hate Relationship
If you have PCOS, you know the struggle:
You’re eating less.
You’re working out more.
You’re pushing harder than ever…
And the scale still goes up.
Here’s why: PCOS is a hormonal and metabolic condition, and hormones—not calories—are your main weight regulators.
Why doesn’t “calories in, calories out” work with PCOS?
Because most of us go for high-intensity workouts to lose weight fast. But for someone with PCOS (especially adrenal-type PCOS), this actually spikes cortisol—your body’s main stress hormone.
While HIIT is technically “good stress,” it’s still stress. And when you’re already in an inflamed, fatigued, or hormonally imbalanced state, more stress only worsens the symptoms.
High cortisol:
Increases abdominal fat storage
Raises blood sugar and insulin
Causes water retention and fatigue
Increases cravings and hunger
May lead to binge episodes
Your body’s response? “We must protect the vital organs,” and so it holds onto belly fat as a safety mechanism. You can be in a calorie deficit and still gain weight because your body is stressed.
So what now?
Now, we slow down.
I know it sounds impossible when you’re gaining weight and feel out of control. But our main goal is to reduce systemic stress.
Less stress = more healing.
That means:
Walking 10–20 minutes before or after meals
Pilates, yoga, or gentle bodyweight strength training
Slowing down the pace and lowering the intensity
Low and slow is the motto. Low weight, slow movement. When your body finally feels safe again, you’ll notice more energy, better digestion, better periods, and yes—weight loss.
Eventually, increase your weights without increasing the speed or intensity. Keep movement intentional. Over time, this will rebuild your metabolic health and body composition.
Muscle is thermogenic—meaning it burns calories at rest. It also improves insulin sensitivity, which is key for reversing many PCOS symptoms.
This is how I started too. I downloaded the FORM app and used only:
A booty band
Ankle weights
A set of 2lb and 10lb dumbbells
That was it. Plus walking, yoga, and rest. I lost all my PCOS weight at home. But I didn’t just change my workouts—I also changed my diet, prioritized sleep, and took a much-needed break from stress.
But movement-wise, this is what worked.
If you’re struggling with any of the above—or just want to feel better in your body—please reach out. I know how frustrating this journey can be.
You don’t need a perfect routine to be fit. You don’t need to do just one type of workout. You don’t need to be “all in” or do what influencers do.
You just need consistency, variety, and compassion.
A healthy, active lifestyle isn’t about skinny arms and flat abs. It’s about:
Building muscle to protect your bones
Moving your body so it doesn’t ache as you age
Supporting your hormones and metabolism
Having energy and flexibility for everyday life
If you only do “skinny girl workouts,” you might look good short-term—but long-term, you risk brittle bones, hormone imbalances, and chronic fatigue.
Instead of choosing one workout and hoping it solves everything, just focus on living an active, empowered life. Move daily. Lift something. Walk. Stretch. Breathe. Feel strong.
Women need strength—not just for their body, but for their entire life.
Let me help you get there.
📧 thecurehealthlab@gmail.com
📲 @pcoswithmaya
