Always Tired? Here’s Why You Feel Exhausted & How to Rebuild Your Energy
“If I’m this tired, how am I supposed to work out?”
If you’ve asked yourself this, you’re not alone and you’re not weak. You’re likely experiencing a real form of fatigue that has physical, hormonal, and lifestyle roots. The good news? You can take back control of your energy step by step.
First, Let’s Talk About What Fatigue Really Is..
Fatigue isn’t just “feeling tired.” It’s persistent physical or mental exhaustion that doesn't improve with rest. It's incredibly common, especially among women, and can be caused by a combination of the following:
1. Low Iron or Nutrient Deficiencies
Women are at higher risk of iron deficiency due to menstruation. Iron is essential for producing hemoglobin, which carries oxygen to your muscles and brain. When iron is low, you feel drained, weak, and even short of breath with light activity.
Studies show that iron-deficiency anemia is one of the most common causes of fatigue in menstruating women and often goes undiagnosed for years.
2. Hormonal Fluctuations Across Your Cycle
Your energy isn’t constant and that’s not your fault. Estrogen and progesterone rise and fall throughout your menstrual cycle, and each phase affects your mood, sleep, metabolism, and motivation.
Follicular phase (Day 1–14): Estrogen rises → increased energy, strength, and recovery.
Ovulation (Day 14): Peak performance window.
Luteal phase (Day 15–28): Progesterone rises → increased fatigue, cravings, poor sleep, slower recovery.
Research from the International Journal of Sports Physiology shows that athletic performance and perceived fatigue vary significantly across the menstrual cycle and that syncing training and nutrition improves outcomes.
3. Stress & Sleep Debt
Chronic stress increases cortisol, which disrupts your sleep, blood sugar, and recovery. The result? Your body stays in "fight or flight" mode, never getting the deep rest it needs to rebuild. You may be sleeping, but you’re not recovering.
4. Poor Blood Sugar Regulation
If you're skipping meals, running on caffeine, or eating mostly refined carbs, your blood sugar spikes and crashes. Leaving you even more exhausted. Stable energy comes from balanced meals with protein, fiber, and healthy fats.
5. Winter Makes It Worse
Less sunlight = lower vitamin D and serotonin
Colder weather = less movement, more cravings
Shorter days = disrupted circadian rhythm and motivation
So What Can You Actually Do?
You don’t need to “push harder”. You need to train and fuel smarter. Here’s what we recommend, based on both science and what we’ve seen work for hundreds of women at JS Muay Thai:
Strength Class at JS Muay Thai
1. Train Around Your Cycle
Don’t fight your hormones - work with them. Use high-energy phases (like the first 2 weeks of your cycle) for more intense sessions, and lower-energy phases (luteal and menstrual) for lighter training, mobility, or technique.
Key takeaway: You don’t need to stop training. You just need to adapt.
2. Move, Even If You’re Tired
Low-to-moderate intensity exercise (like Muay Thai, boxing, or strength circuits) actually improves energy levels by:
Increasing blood flow
Boosting endorphins
Improving mitochondrial function (your cells' energy powerhouses)
Helping regulate blood sugar and mood
A study published in Psychological Bulletin found that regular exercise is more effective at reducing fatigue than stimulants or rest alone.
3. Fuel Your Body. Don’t Starve It
You need energy to create energy. That means:
Eating real meals (not just snacks or shakes)
Including protein every time you eat (helps recovery and balances blood sugar)
Staying hydrated. Fatigue is a top sign of dehydration
Supporting your luteal phase with magnesium-rich foods (dark chocolate, leafy greens, seeds)
4. Prioritise Recovery Like It’s Training
You don’t build strength during training. You build it after. Use tools like:
Compression recovery (like our weekly boot sessions)
Sleep hygiene (reduce screens, increase magnesium intake, consistent routine)
Gentle movement on rest days
“But I Still Don’t Feel Ready…”
That’s okay. Most women don’t feel “ready.” The truth is, you probably won’t feel more ready in a month. Energy builds through action, not waiting.
You don’t need to go all in. You just need a supportive plan that meets you where you’re at.
That’s Why We Created the 6-Week Winter Challenge
This isn’t a bootcamp. It’s not about smashing yourself or competing with anyone.
It’s a structured, women-only program designed to:
Rebuild your strength and energy
Align your training and nutrition with your body
Offer real coaching, recovery support, and community encouragement
Help you feel better - not just look different
With unlimited Muay Thai, boxing, HIIT & strength classes, InBody scans, nutrition guidance, and weekly recovery, it’s a complete reset -not just for your fitness, but your whole wellbeing.
Starts 7 July – Spots Are Limited
You don’t need to feel 100% ready. You just need to say yes to yourself.
👉 [Join the Winter Challenge here] or contact us for more info.
