Weekly Fitness Plan for a Healthy Gut

Fitness is a powerful tool for gut health, thanks to its role in regulating inflammation, improving microbiome diversity, and reducing stress hormones like cortisol which can harm the gut-lining if in chronic fight or flight mode. The key is balance: not overtraining, staying consistent, and aligning your movement with your body’s needs. See below for a quick tip to make gut-health fitness even more enjoyable...

...apply Peppermint, Raven or R.C. essential oil to back of your neck, apply Stress Away to your belly (can help lower cortisol!) and when finished, follow-up with a few drops of Peace & Calming to your wrists after your shower and don't forget about Panaway for those aches and pains. These all come in a lovely kit here! 

Here’s a Weekly Fitness Plan for a Healthy Gut that blends strength, cardio, and restorative practices: 

Day 1: Strength Training (Full Body)
    •    Why: Builds muscle, regulates insulin, supports motility
    •    Sample Moves:
    •    Squats – 3 sets of 8-12 reps
    •    Bent-over rows – 3x10
    •    Push-ups – 3x10
    •    Plank – 3 rounds x 30 seconds
    •    Keep rest short (30-60 sec) to avoid cortisol spikes.

Day 2: Low-Intensity Cardio (LISS)
    •    Examples: 30–45 minutes brisk walking, swimming, or cycling
    •    Benefits: Boosts digestion, increases blood flow to the GI tract, reduces stress.

Day 3: Yoga and/or a Form of Stretching for Digestion
    •    Focus on poses like:
    •    Supine Twist
    •    Cat-Cow
    •    Seated Forward Fold
    •    Wind-Relieving Pose
    •    20–30 min of gentle flow or restorative yoga
    •    Breathwork: 5–10 mins of deep belly breathing post-session

Day 4: Rest or Active Recovery
    •    Gentle stretching
    •    Walking in nature

• Try to get at least 30-45 minutes of gentle movement such as walking 

    •    Foam rolling
    •    Focus on hydration + magnesium for gut motility

Day 5: Interval Training (HIIT-style)
    •    Keep it short (15–25 Minutes) 
    •    Sample: 30 sec work / 30 sec rest x 6 rounds or 20 sec work / 10 sec rest x 8 rounds. Download a free Tabata timer to help you! 
    •    Jump squats
    •    Mountain climbers
    •    Dumbbell thrusters
    •    Jumping lunges
    •    Always follow with cooldown and deep breathing

Day 6: Core + Mobility
    •    Core moves for gut support:
    •    Dead bugs: 3 sets x 20 reps (10 each side)
    •    Bird-dog: 3 sets x 20 reps (10 each side)
    •    Side planks: 3 sets x 20 reps (10 each side)
    •    Bicycle crunch: 3 sets x 20 reps (10 each side)
    •    Add hip and spinal mobility drills (10–15 minutes)

Day 7: Rest / Nature Walk / Gentle Yoga
    •    Prioritize parasympathetic activation (think peace = parasympathetic) 
    •    Get sunlight, barefoot grounding if possible

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Key Guidelines
    •    Train, don’t drain: Overtraining raises cortisol, which harms gut lining.
    •    Hydration is non-negotiable: Dehydration = sluggish digestion.
    •    Move after meals: 10-minute walks post-meal help blood sugar and digestion.
    •    Consistency over intensity. Aim for at least 4 days/week of movement.
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I hope this helps you see how you can improve your overall gut-health by incorporating varying forms of movement! 

With love and strength, Missy

Oils Kit Referred to Above!