For celebrity fitness guru Shannon Nadj, fall is more than back-to-school season. It’s a chance to reset the mind, body, and soul through her back-to-sweat routine. That’s why this year the Hot Pilates founder partnered with lifestyle medicine coach Sam Cutler to create a holistic wellness experience for a seasonal recharge.

“By committing to a program, you join an amazing community of people with the same goals. You’re more likely to hold yourself accountable and show up. … Set it and forget it is the name of the game,” Nadj says.

The trainer, who’s worked with stars like Kendall Jenner, Hailey Bieber, and Sofia Richie, launched her Reset, Restart, and Refocus schedule to help clients transition into September with strength, intention, and balance.

And to turn up the heat while adjusting to cooler temperatures, Nadj is offering complimentary access to Cutler’s Mindfull nutrition platform for the 7-Day Energy Reset filled with fresh recipes, educational videos, and community support.

“Many of us are coming off of drinking summer spritzers, traveling, and having more relaxed schedules, so right now, self-care is about detoxing from the inside out,” the Pilates pro says.

Cutler adds, “When routines ramp up, whether it’s back to school, work, or managing everything at home, it’s easy to put yourself last. That usually means less sleep, more stress, and depending on coffee or sugar just to push through. … This reset helps you break that cycle by using whole foods, sustained energy sources, and proven nutrition strategies to restore steady, natural energy.”

And fueling up with healthy options goes hand-in-hand with Nadj’s current wellness regimen, which includes three reformer sessions and three mat Pilates classes per week, plus a 21-day cleanse free of sugar, alcohol, gluten, and dairy.

“We need proper nutrition to power through the progression of our workouts. … I’ve been making a smoothie with frozen blueberries, half a banana, spring water, and Thorne Medi-Clear SGS Chocolate protein powder for breakfast. For lunch, I’ll have a hearty salad with veggies like broccoli, spinach, or asparagus, and proteins like chicken, steak, lamb, or fish,” she shares.

But, if you’re just acclimating to the leaves changing color, the Harvard-trained food expert emphasizes that simple swaps can also make an impact.

“When you find a way of eating that works for you and is flexible enough that you don’t have to skip out on life, it becomes something you can carry with you forever. … Many people see drastic shifts from increasing fiber through leafy greens or cutting down on processed ingredients. … Our philosophy is to focus on eating 80% one-ingredient, whole foods from the earth, and leaving 20% for whatever you truly desire.” 

For both entrepreneurs, autumn isn’t just about hitting refresh, it’s about laying the groundwork for the months ahead.

“The habits and routines we establish in the fall will help us as we head into the extremes of winter. … We need all the energy we can get before the busy, and sometimes chaotic, holiday season. Show up today and your future self will thank you,” Nadj shares.

Cutler explains, “What most people miss is that eating healthy isn’t about adding in another wellness habit or life-changing product. … I eat similarly all year round, focusing on leafy greens, lean proteins, complex carbohydrates, and healthy fats, while lowering processed ingredients. With that said, I love to seek out the best seasonal produce and nostalgic dishes that help us embrace the time of year.”

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This Is The Best Way To Exercise Your Way To Perfect Poops

As I sip my morning coffee on the deck this chilly December morning in 2025, watching the winter sun rise, I’ve been reflecting on how the best way to exercise your way to perfect poops starts with small, consistent movements. Hitting my age milestone of 50 this year, my recent DEXA scan revealed not just strong bones but also reminded me how gut health ties into overall vitality—especially after those holiday feasts that can leave you feeling backed up. If you’ve ever struggled with irregular bowel movements, you’re not alone; up to 16% of Americans deal with chronic constipation, but the upbeat news is that targeted exercises can stimulate digestion, enhance peristalsis, and lead to those satisfying, regular poops. Backed by insights from Healthline and Mayo Clinic, this guide dives into the science, shares easy routines for busy lives, and even spotlights holiday deals on gear to make it effortless. Whether you’re in your home gym like me or just starting New Year’s resolutions for a healthier 2026, let’s move toward perfect poops together—your gut will thank you!

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Exercise and Digestion: How They’re Related | Everlywell

Why Exercise Is the Best Way To Exercise Your Way To Perfect Poops

Exercise isn’t just for building muscle—it’s the best way to exercise your way to perfect poops by promoting gut motility and reducing constipation. A study in Frontiers in Nutrition highlights how physical activity diversifies the gut microbiome, leading to smoother digestion. In my home gym, I’ve noticed that even short sessions prevent that sluggish feeling, especially post-holidays. High-DA sources like Cleveland Clinic affirm that movement increases blood flow to the intestines, speeding up transit time for waste. If you’re aiming for New Year’s health goals, starting with exercise could transform your bathroom routine into something effortless and regular.

The Science Behind Movement and Gut Health: How It Leads to Perfect Poops

Diving into the science, the best way to exercise your way to perfect poops lies in how activity influences peristalsis—the wave-like contractions that move food through your gut. Research from UCLA Health shows exercise boosts beneficial bacteria, reducing inflammation and improving bowel regularity. Aerobic workouts, for instance, enhance energy homeostasis, per a Nature study, while strength training supports pelvic floor health. At 50, my DEXA scan motivated me to prioritize this—pairing movement with functional foods benefits has kept my digestion on point. Experts at Scientific American note that consistent exercise produces molecules aiding metabolism and immunity, making poops more predictable and comfortable.

Top Cardio Exercises: The Best Way To Exercise Your Way To Perfect Poops On the Go

Cardio tops the list as the best way to exercise your way to perfect poops, revving up your heart rate and stimulating bowels. Brisk walking—aim for 10-15 minutes several times daily—boosts peristalsis, as per WebMD. Running or cycling increases breathing, pushing digestion along. During holidays, I swap sedentary time for family walks; it’s simple and effective. For gear, grab the running shoes I use —my go-to for comfort. Swimming adds low-impact benefits, per Hinge Health, making it ideal for joint-friendly gut boosts.

Yoga Poses for Digestion: Twist Your Way to Perfect Poops

Yoga is a gentle yet powerful best way to exercise your way to perfect poops, with poses massaging internal organs. Spinal twists like Matsyendrasana relieve bloating, as Medical News Today explains. Cobra pose (Bhujangasana) strengthens the core for better motility. In my deck ritual, I incorporate these for mindfulness and digestion. Try Bow pose to stimulate the intestines—hold for 20-30 seconds. For your mat, the Manduka one I swear by elevates the experience. Vajrasana and Malasana squats promote regularity, perfect for post-holiday resets.

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Exercise and Digestion: How They’re Related | Everlywell

Core Strengthening Moves: Build a Strong Foundation for Perfect Poops

Core exercises are the best way to exercise your way to perfect poops by supporting pelvic floor muscles essential for elimination. Planks and crunches enhance abdominal strength, aiding peristalsis per Birmingham Gastroenterology. Bird-dog poses stabilize the core while gently massaging the gut. In my home gym, these have been game-changers post-DEXA scan. Try Russian twists for rotational benefits—do 3 sets of 10. For resistance, the bands I use for boosting my workouts,  add intensity without strain.

Breathing and Relaxation Techniques: The Subtle Best Way To Exercise Your Way To Perfect Poops

Deep breathing is an underrated best way to exercise your way to perfect poops, activating the vagus nerve for better digestion. Diaphragmatic breathing reduces stress-induced constipation, as Schiff Vitamins notes. Practice 4-7-8 breathing: Inhale for 4, hold 7, exhale 8. Pelvic floor relaxation, per Hinge Health, eases tension for smoother movements. During my age milestone reflections, incorporating this into deck time has enhanced calm and regularity. Pair with meditation apps for New Year’s mindfulness goals—it’s low-effort, high-reward.

Swimming and Water Workouts: Low-Impact Path to Perfect Poops

Swimming offers a buoyant best way to exercise your way to perfect poops, combining cardio with gentle abdominal engagement. The resistance of water stimulates gut motility without joint stress, ideal for all ages. A study in EatingWell praises aquatic exercises for speeding transit time. Holiday pools or home setups work; I love water aerobics for fun family sessions. For gear, these swimsuits makes it enjoyable. Aim for 20-30 minutes thrice weekly for optimal results.

Walking Routines: The Everyday Best Way To Exercise Your Way To Perfect Poops

Walking is perhaps the simplest best way to exercise your way to perfect poops, with dietitians at EatingWell calling it the #1 move for quicker digestion. Just 30 minutes daily moves food through your system faster. Post-DEXA, I’ve made it a habit in my home gym warm-ups. Add inclines for extra core work. Track steps with the Oura ring I wear to stay motivated. For winter walks, layer up and embrace the season for New Year’s consistency.

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Exercise and Digestion: How They’re Related | Everlywell

How Exercise Diversifies Your Gut Microbiome for Perfect Poops

The best way to exercise your way to perfect poops involves microbiome magic—movement increases bacterial diversity, per MDPI. Endurance activities like moderate cardio reduce inflammation, as Frontiers notes. My routine, blending yoga and walks, mirrors this science for balanced gut health. Abbott Nutrition explains how it supports immune function too. To amplify, incorporate plant-based protein options; the probiotics I take —gentle and effective, my daily essential) pair perfectly with exercise.

Combining Exercise with Diet: Synergy for Perfect Poops

While exercise is the best way to exercise your way to perfect poops, pairing it with fiber-rich foods supercharges results. Hydrate and eat veggies during workouts for optimal transit. Healthline recommends post-exercise meals with oats or bananas. In holiday mode, balance indulgences with movement—my deck ritual includes planning gut-friendly snacks. Explore exploring functional beverage trends for hydrating twists. For fiber boosts, the supplement from my pantry keeps things moving smoothly.

Recovery Tips: Enhance Exercise Benefits for Perfect Poops

Post-workout recovery is key in the best way to exercise your way to perfect poops—try red light therapy benefits to reduce inflammation and aid gut repair. My Plunge tub sessions —the exact one I use for vitality, holiday 20% off—run!) promote relaxation for better digestion. Stretch and breathe to prevent strain. At 50, this combo post-DEXA has optimized my routine. For soreness, the massage gun —powerful relief, complements gut-focused moves.

Tracking Progress: Tools for Your Journey to Perfect Poops

Monitor how the best way to exercise your way to perfect poops unfolds with journals or apps tracking bowel habits. The Oura ring helps log activity impacts on sleep and energy, tying into digestion. New Year’s resolutions? Set goals like three walks weekly. Understanding pet wellness supplements inspired me to treat gut health holistically—even for humans! High-DA Mayo Clinic advises consulting docs if issues persist, but consistent tracking builds success.

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5 Exercises That Aid In Optimal Digestion – Birmingham …

Common Mistakes to Avoid When Exercising for Perfect Poops

Overdoing intensity can worsen constipation—stick to moderate as the best way to exercise your way to perfect poops. Ignoring hydration leads to harder stools; always sip water. Skipping warm-ups risks strain. In my home gym, gradual builds prevented setbacks. Neglecting rest days disrupts microbiome balance, per Nature. For beginners, start slow—holiday urgency doesn’t mean rushing; focus on sustainable New Year’s habits.

My Personal Story: Exercising to Perfect Poops at 50

Hitting 50, my DEXA scan celebrated bone health but spotlighted gut needs amid busy life. Incorporating yoga and walks as the best way to exercise my way to perfect poops transformed mornings—now, deck coffee flows seamlessly into energized days. Pairing with sauna sessions, enhanced benefits. This journey proves age is no barrier; it’s uplifting how movement restores balance.

Holiday Urgency: Start Now for Perfect Poops in 2026

With December holidays here, now’s prime time to adopt the best way to exercise your way to perfect poops—beat festive bloat with quick routines. New Year’s resolutions loom; commit to weekly yoga for lasting change. Deals abound: Stock up on wellness gear before 2026. Embracing a zero-waste lifestyle adds eco-friendly motivation to your health kick.

When to See a Doctor: Beyond Exercise for Perfect Poops

If exercise isn’t yielding perfect poops, consult pros—persistent issues might signal underlying conditions. Mayo Clinic recommends check-ups for chronic constipation. My age milestone prompted proactive scans; yours could too. Combine with nurturing your mental fitness for holistic wellness.

In conclusion, the best way to exercise your way to perfect poops is through consistent, enjoyable movement like walking, yoga, and core work. As 2025 wraps, embrace this for a fresh, regular start in 2026—your body deserves it!

P.S. Struggling with digestion? Sign up for our 7-day gut health challenge—build your wellness routine today!

Related Posts

• Benefits of Red Light Therapy – Recover faster after gut-boosting workouts.
• Exploring Functional Foods Benefits – Pair exercises with digestion-friendly eats.
• Understanding Pet Wellness Supplements – Gut health tips for your furry friends.
• Exploring Plant-Based Protein Options – Fuel your moves sustainably.
• Nurturing Your Mental Fitness – Stress relief for better digestion.
• Embracing a Zero-Waste Lifestyle – Eco tips alongside health.
• Finding Calm in Everyday Moments – Breathing for gut ease.
• The Power of Compassionate Living – Mindful approach to wellness.
• Exploring Functional Beverage Trends – Hydrate smartly.

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HIIT or High Intensity Interval Training is one of the most enduring fitness trends of recent years and its popularity shows no sign of slowing. Not only does it deliver a knockout workout in no time at all, it can boost your metabolism, burn serious calories and improve your overall fitness.

So just what is HIIT?

Quite simply, HIIT is short burst of intense exercise, interspersed with brief rest breaks. The theory is that this technique encourages greater oxygen consumption in the body leading to increased fitness and greater calorie burn.

If HIIT isn’t part of your routine, it should be. Don’t believe us? Check out these great reasons to add a little HIIT to your workout.

1) It keeps you burning calories long after your workout

HIIT keeps the calorie burn on high long after you’ve hung up your trainers. The holy grail of many a fitness fanatic, this workout blasts the fat even when you’re lounging on the sofa. This effect, known as afterburn, only occurs after an intense workout such as HIIT. This intensity triggers the body to consume high levels of oxygen leading to increased calorie burns in the hours following exercise. Regular HIIT has even been shown to increase overall metabolism.

2) It’s time smart  

If you are like most Londoners you might fancy a gym session but don’t want to spend hours pounding the treadmill. HIIT is one of the smartest uses of your time when you need a workout in a hurry. Even a 20 or 30 minute HIIT class will leave you sweating and feeling like you have pushed your body hard. Perfect to get your blood pumping at the start of the day or for a quick lunchtime pick me up.

3) It targets fat NOT muscle

Studies have shown that HIIT just like strength training reduces fat whilst leaving muscles intact, unlike cardio which reduces overall body mass. This will lead to a lean, toned and strong physique rather that a skinny frame. HIIT is about increasing overall fitness and long lasting results.

4)You can do it anywhere with NO equipment

Do you wish you had more space to work out in your flat share? HIIT is a space saving way to get in a fantastic home workout. If you have room to lay out an exercise mat you have space to HIIT. What’s more you don’t need any equipment at all just your body, some water and lots of hard work. With HIIT there is no excuse not to fit in a great workout wherever you are.

5)You won’t get bored

Traditional cardio routines rely on completing the same motion in repetition. Jogging or cycling can become dull meaning you either give up on it altogether or your technique suffers. Watching the clock tick down on your workout is always a bad sign. HIIT doesn’t give you time to get bored and will keep your mind as engaged as your muscles.

Embrace fast fitness – Go HIIT it!

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