ELLISE

SPRING INTO STRENGTH: A HEALTH & FITNESS GUIDE FOR THE LGBTQ+ COMMUNITY

As April arrives with its fresh energy, longer days, and warmer weather- (FINALLY), it’s the perfect time to focus on your health—both physical and mental. For many in the LGBTQ+ community, fitness can be a complicated journey. Gyms may not always feel welcoming, wellness spaces can sometimes lack inclusivity, and traditional fitness narratives often fail to embrace diverse bodies, identities, and needs.

GENUINELY: fitness and well-being are so important for everyone and every body. Whether you’re looking to get stronger, improve your mental health, or simply be able to move with ease, this guide will help you create a sustainable, affirming, and empowering approach to health this spring.

1. Moving for Strength—On Your Own Terms

LISTEN: Exercise is NOT only about changing your body to fit societal expectations. It can be about feeling strong, healthier, grounded, and in tune with yourself.

Queer Fitness: Find What Works for You

I’ll say it as an LGBTQ+ coach and for the people at the back. A lot of the fitness industry often promotes a narrow version of health!

YOUR wellness journey is personal to YOU. Ask yourself:

• What types of movement feel good for my body?

• How can I exercise in ways that affirm my identity?

• What spaces and communities make me feel safe and included?

Remember: There’s no one-size-fits-all approach to health and fitness. I’ll always preach the benefits of lifting weights and cardio, but include what feels more aligned with your needs. Maybe dance makes you feel free, or boxing gives you confidence. Choose what brings you joy because nothing is going to be a quick fix and it has to be something you enjoy to make it sustainable long term.

April’s Outdoor Fitness Reset

Spring is a great time to step outside and move in ways that feel natural and enjoyable. Here are some options:

Please note, this column is the opinion of the columinst and not that of GNI or Romeo & Julian Publiccations Ltd.

• Walking & Running: A solo jog or a walk with a friend can be a great way to reconnect with your body. If running feels a bit daunting but something you want to do. We’ve heard it everywhere but couch to 5K will be your best friend and the sensible way to build it up.

• Outdoor Strength Training: if you have a few bits at home kettlebells, dumbbells or resistance bands get out into the garden and follow a little plan.

• Group Fitness: Look for LGBTQ+ friendly running groups, outdoor yoga sessions, or inclusive gyms and small group PT coaches!

2. Food as Fuel—Not as Restriction

Many of us have complicated relationships with food, often shaped by societal pressures or past experiences. This spring, let’s shift the mindset: food is not about restriction—it’s about nourishment and care.

Spring’s Seasonal Superfoods

We all know by now we need to get our macros into our meals. Wherever we look we see protein, healthy fats and complex carbs but what can we add along with these to get the most out of our nutrition? Eating with the seasons means fresher, more nutrient-dense meals. Try incorporating:

• Asparagus: Great for digestion and gut health. Strawberries: Packed with antioxidants and vitamin C.

• Leafy Greens (Spinach, Kale): Full of iron and folate, essential for energy.

• Legumes (Chickpeas, Lentils): A plant-based protein.

• Avocado & Nuts: Healthy fats that support brain function and hormone balance.

Hydration is also key—especially as the weather warms up. I see you, Let’s Stop counting your cups of tea and morning coffee as hydration. Caffeine actually dehydrates us. Get the water in. 2-3 Litres daily. The more active you are the easier this will seem. Hydrate before you caffeinate.

3. Mental Well-Being: Strength from Within

Health isn’t just about the body—it’s about the mind, too. The LGBTQ+ community faces unique stressors, including discrimination, gender dysphoria, and the pressures of navigating identity in different spaces. A holistic fitness routine will help with mental well-being as much as physical.

Mindfulness & Movement

Physical activity is a great tool for mental health. It can reduce anxiety, improve mood, and help with stress management. Consider adding mindfulness to your fitness routine:

• Try yoga or stretching outdoors to connect with your body in a gentle, affirming way.

• Practice deep breathing exercises to calm the nervous system.

• Use journaling as a self-care practice to track your progress and emotions.

Queer Joy as Resistance

Finding joy in movement, nourishing food, and self-care is a radical act. So much of mainstream fitness culture is about “fixing” yourself—but you are already whole. Celebrate your wins, embrace your identity, and surround yourself with supportive people who uplift you.

4. Creating Affirming Spaces for Fitness

Unfortunately, not all gyms or fitness spaces feel welcoming for LGBTQ+ individuals. If you’re looking for a space that respects your identity, consider:

• Seeking LGBTQ+ inclusive gyms or trainers who understand your needs. Don’t be afraid to reach out @ efr_coaching on instagram.

• Have a coach create a home workout plan if public spaces feel unsafe or dysphoric.

• Join small group training with other members of the community to feel empowered.

If you’re transgender, nonbinary, or gender non-conforming, fitness spaces can be especially tricky. Some individuals experience dysphoria around certain exercises or locker room environments. Work out in ways that feel right for you—there’s no “right” way to exercise.

5. Staying Motivated and Accountable

Don’t rely on ‘having the Motivation’ it comes and goes, here are some ways to stay on track:

• Set goals that feel achievable and good (not just about weight or appearance). Find your reason why. Why do you want to do it, why is it so important to you? Your Why needs to outweigh relying on motivation alone.

• Find people to hold you accountable

• (Maybe a friend or group who share your goals).

• Celebrate progress (big wins, small wins, strength, energy levels, habit stacking, mental clarity, gaining back your confidence, doing something for the first time, stepping out of your comfort zone. All things that are equally as important as physical changes.

Final Thoughts: Your Health, Your Way

This April, commit to health on your own terms. Whether that means moving more, having

Fitness isn’t about fitting into a mold—it’s about feeling at home in your body and mind. You deserve to feel strong, safe, and celebrated in every step of your health and wellness journey.

Now go out there, embrace the spring energy, and that good weather (long may it last!) and move in ways that feel right and empowering for you!

If you need anymore fitness advice or are interested in working with a Personal Trainer you can find me on Instagram - efr_coaching

Ellise Richards x