Staying Strong + Steady in Your Morning Classes

Forme Movement Studio at Willow Health + Wellness

Recently at Willow H+W, a few women in our morning Pilates classes have felt lightheaded during workouts. While that can happen for a variety of reasons, it’s often a sign your body needs a little extra care and attention. Morning movement should energize you, not drain you! Here are a few key things to consider before stepping onto your mat:

1. Hydration, Hydration, Hydration

Even mild dehydration can lower blood pressure and reduce circulation to the brain.

• Drink a full glass of water before class and continue hydrating afterward.

• If you sweat a lot or have coffee first thing, consider adding electrolytes (a pinch of sea salt or a low-sugar electrolyte mix like ATH-lytes or LMNT).

  
  

2. Fuel Your Body

Exercising on an empty stomach, especially early in the morning can cause blood sugar to drop.

• Have a light, balanced snack 30–60 minutes before class (like half a banana with almond butter, a boiled egg, or a small protein smoothie).

• Avoid starting class if you feel shaky, hungry, or “off.”

  
  

3. Honor Your Sleep

Poor or short sleep affects cortisol and blood sugar, making you more likely to feel dizzy or weak during exercise.

• Aim for 7–8 hours of consistent sleep.

• If you’ve had a rough night, go easy. Your body will thank you!

  
  

4. Cycle Awareness

During menstruation or ovulation, hormonal shifts can lower blood pressure and alter blood sugar stability.

• Stay extra hydrated during your cycle.

• Consider gentler movement or more frequent breaks the week before your cycle starts or if you’re feeling fatigued.

  
  

5. Breathe + Pace Yourself

Sometimes lightheadedness is as simple as holding your breath during exertion.

• Focus on steady, mindful breathing throughout your class.

• If you feel dizzy, stop, sit, and take slow breaths until you recover.

  
  

6. Mineral Balance

Low sodium, potassium, or magnesium can also contribute to dizziness or fatigue.

• Include mineral-rich foods daily like avocado, leafy greens, sea salt, and nuts.

• A balanced electrolyte drink can be helpful, especially in the morning.

  
  

7. Listen to Your Body

Your body’s signals are messages! If you’re consistently lightheaded or fatigued, it’s worth checking in with your healthcare provider or a nutrition therapist for personalized guidance.

Bottom line: A little proactive care goes a long way. Hydrate well, nourish wisely, rest deeply, and give yourself grace. Your strength and energy begin long before class starts.

If You Start Feeling Lightheaded…

Stop immediately and rest—don’t try to push through it. Sit or lie down and elevate your legs or lie on your back with your legs up the wall to encourage blood flow to your head. Place a cold pack or cool cloth at the back of your neck, and take slow, deep breaths until you feel steady again.

If this topic resonated with you and you’d like to explore your own nutrition or wellness goals more deeply, I offer one-on-one consultations through Ayurveda For Modern Living at Willow Health + Wellness. Together, we can create a personalized plan to support your energy, balance your hormones, and help you get the most out of your workouts.

Reach out here to schedule a session or learn more.