Welcome to a fresh perspective on managing Polycystic Ovary Syndrome (PCOS) through exercise, specifically tailored for the modern babes. Imagine grabbing a cup of coffee with your best friend and diving into a chat about something that's changing lives: the dynamic world of F45 workouts. It's not just any fitness trend; it's a game-changer for women battling PCOS.

Living with PCOS can often feel like a lonely journey, with challenges ranging from insulin resistance to weight gain, and the quest for a healthy lifestyle. But here's the good news: you're not alone in this. Across the globe, women are finding solace and strength in PCOS workouts, especially those designed with their unique needs in mind.

Enter the F45 workout – a fusion of high-intensity interval training, strength training, and cardio exercise, all rolled into one exhilarating package. And to give your workout sessions an extra boost, there's Ovary Good by S'moo, a supplement specifically crafted to support hormonal balance. With ingredients like Myo-Inositol and Ashwagandha, it's a perfect ally in your fight against PCOS symptoms like irregular periods and hair loss.

Is It Safe to Do F45 Training with PCOS?

When it comes to managing PCOS, exercise is often a recommended remedy. But the question arises: Is it safe to engage in an F45 workout when you have PCOS? To answer this, let's first understand what F45 training entails.

F45 stands for Functional 45 – a revolutionary fitness program that combines elements of high-intensity interval training (HIIT), circuit training, and functional exercises. These workouts, lasting 45 minutes, are known for their intensity and variety, offering a mix of cardiovascular and strength training. The goal? To provide a full-body workout that maximizes fat burning and muscle building.

For women with PCOS, exercise is not just about losing weight; it's about creating a healthier lifestyle. PCOS is often associated with insulin resistance, weight gain, and hormonal imbalances. Engaging in a PCOS workout plan, like F45, can be incredibly beneficial. These workouts can help in managing insulin sensitivity, reducing belly fat, and improving energy levels. Additionally, the strength training component of F45 is excellent for bone health and muscle tone.

Supplementing your workout regime with S'moo's Ovary Good can aid in balancing your hormones, further enhancing the benefits of your exercise routine. The Myo-Inositol in Ovary Good, for instance, is known to improve the body's response to insulin, a common concern in PCOS.

Best Types of Exercises for Women with PCOS

Navigating the world of PCOS exercise can be overwhelming, but it's all about finding the right balance that works for you. Exercise for women with PCOS isn't just about shedding pounds; it's about building a foundation for a healthy lifestyle. So, what are the best types of exercises for managing PCOS? Let's explore.

  • High-Intensity Interval Training (HIIT): F45 workouts are a prime example of HIIT. These intense workouts involve short bursts of high-intensity exercise followed by brief rest periods. HIIT is great for PCOS as it boosts metabolism and helps in reducing insulin resistance. Plus, the variety in F45 workouts ensures you're never bored.
  • Strength Training: Building muscle is key in managing PCOS. Strength training helps improve insulin sensitivity, increases metabolic rate, and supports bone health. Incorporating strength exercises into your PCOS workout plan can also help reduce the risk of cardiovascular disease.
  • Cardio Exercise: Regular cardio exercise, whether it's cycling, jogging, or aerobic classes, is beneficial for heart health and weight management. For women with PCOS, cardio can also help in regulating blood sugar levels and improving mental health.
  • Yoga and Pilates: These forms of exercise are not only good for physical health but also for mental well-being. They help in reducing stress and improving flexibility, which is essential for overall reproductive health. 
  • Low-Impact Exercises: For those days when high-intensity workouts might feel overwhelming, low-impact exercises like walking or swimming are excellent. They are gentle on the body while still providing the benefits of exercise.

Remember, the key to a successful PCOS workout plan is consistency and variety. It's also essential to fuel your body with the right nutrients. S'moo's Ovary Good supplement, with ingredients like Vitamin D3 and Zinc Gluconate, can help enhance the effects of your workouts by supporting hormonal balance and energy levels.

How Regularly Should You Exercise with PCOS?

Consistency is key when it comes to a PCOS workout plan, but how often should you exercise? The answer lies in striking a balance that works for your body and lifestyle.

  • Regular HIIT Sessions: Since F45 workouts are a form of high-intensity interval training, they should ideally be part of your routine 3-4 times a week. This frequency allows you to reap the benefits of intense exercise while giving your body time to recover. 
  • Strength Training: Include strength training in your routine 2-3 times a week. This can be part of your F45 sessions or separate workouts focusing on different muscle groups. Strength training is crucial in building muscle, improving insulin sensitivity, and maintaining a healthy weight.
  • Daily Low-Intensity Activity: On days you're not doing HIIT or strength training, consider low-intensity activities like walking, yoga, or pilates. This approach aligns with the concept of how to workout with PCOS by ensuring you stay active without overexerting yourself.
  • Incorporate Rest Days: Rest days are an integral part of any PCOS exercise regime. They allow your muscles to recover and prevent burnout. Listen to your body and take a break when needed. Rest days don't mean complete inactivity; consider them as opportunities for gentle movements like stretching or leisurely walks.
  • Mind the Pre-Workout Energy: Your energy levels can vary, especially with PCOS. On days when you feel more energized, tackle more intense workouts like F45. On lower energy days, switch to lighter activities. Supplementing with S'moo's pre-workout Energiz(Her) can help maintain consistent energy levels, making it easier to stick to your workout routine.

Tips for Women with PCOS Doing F45 Workouts

Embarking on F45 workouts as a woman with PCOS can be empowering, but it's important to approach it with the right mindset and strategies. Here are some practical tips to help you make the most of your PCOS workout plan:

  • Start Slow: If you're new to F45 or intense workouts, start slowly. Gradually increase the intensity and duration of your workouts. This approach helps prevent injury and allows your body to adapt to new levels of physical stress.
  • Monitor Your Blood Sugar: Since PCOS is often linked with insulin resistance, keeping an eye on your blood sugar levels, especially if you're engaging in intense exercise like F45, is crucial. Adjust your diet and workouts accordingly to maintain healthy blood sugar levels.
  • Stay Hydrated: Intense workouts can lead to significant fluid loss. Keep yourself well-hydrated before, during, and after your workout sessions. Proper hydration is essential for optimal performance and recovery.
  • Focus on Nutrition: Complement your workouts with a balanced diet. Pay attention to your sugar intake and opt for foods that support insulin sensitivity and energy levels. Including S'moo's Ovary Good supplement can also help balance your hormones and provide additional nutritional support.
  • Listen to Your Body: It's vital to tune in to your body's signals. If you feel overly fatigued or experience discomfort, give yourself permission to take a step back. Remember, rest days are an essential part of your PCOS exercise regimen.
  • Seek Support and Guidance: Join a community of women who are also doing F45 workouts. Sharing experiences and tips can be incredibly motivating. Additionally, consider consulting with a fitness trainer who understands PCOS to tailor your workout plan to your specific needs.
  • Celebrate Small Victories: Every workout you complete, every small change in your routine, is a step towards managing your PCOS better. Celebrate these milestones to stay motivated.


Exercise is a powerful tool in your wellness arsenal. F45 workouts, with their blend of high-intensity interval training and strength exercises, offer a versatile and effective way to tackle the challenges of PCOS, including insulin resistance, weight management, and hormonal imbalances.

But the journey doesn't end at the gym. Integrating a healthy lifestyle, mindful nutrition, and the right supplements like S'moo's Ovary Good are equally important. This holistic approach not only enhances the effectiveness of your workouts but also contributes to overall well-being.

Remember, every woman's journey with PCOS is unique. What works for one may not work for another. It's about finding that sweet spot where exercise becomes a joy rather than a chore. Whether it's through the energetic environment of an F45 class or the supportive community of women sharing similar experiences, you're not alone in this journey.





Written by: Amanda L, R.N.

Amanda, a seasoned nurse with over a decade of expertise in clinical environments, has established herself as an authority in family medicine and multiple specialized fields. Her practice is anchored in a holistic approach to health, emphasizing wellness and preventive care. Amanda has a profound interest in women's health care, passionately dedicating a significant portion of her expertise and content creation to addressing and enhancing women's wellness and health issues. Currently, she channels her extensive knowledge and experience into creating content for health and wellness brands.