Aligning your workout with your cycle

How to optimize your fitness! 💪

The new year is here and you may be harnessing that new beginning feeling by hitting the gym! You may remember a while back when we looked at aligning your work and social life with your cycle. This week we’re applying those same principles of recongnizing where you are in your cycle, how it affects your energy levels, and optimizing your fitness schedule accordingly.

It’s completely contrary to our feminine nature to think we can be, feel and show up in the same way every day. When in reproductive years a women’s hormones are operating on a roughly 28 day cycle. Throughout the month fluctuations in estrogen and progesterone affect our energy levels.

Image from https://www.everydayhealth.com/womens-health/how-your-menstrual-cycle-affects-your-behavior.aspx

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The basics:

• 🩸Menstruation is the first part of your cycle and begins the day you bleed.

• 🌷The follicular phase is the first half of your cycle from when you bleed until you ovulate.

• 🥚The ovulatory phase, occurring mid-cycle, includes the day your ovary releases an egg and when you’re fertile.

• 🥱The luteal phase is the second half of your cycle and lasts from about day 15 - 28.

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Aligning your workout with your cycle!

Here’s how:

• 😴 During menstruation you may feel more tired. Some women (like myself) feel more tired leading up to menstruation and then an energy surge once it starts. In either case, taking it easy during this phase is something I invite you to consider.

• 🏃🏿‍♀️When in the follicular phase you’ll likely feel your energy rising. Take advantage of this and push harder and/or try new types of exercise.

• 💪🏽You might be feeling your best during the ovulatory phase and have the sustained high energy levels you experienced just after menstruation. The same types of exercise you engaged with during the follicular phase are also applicable here.

• 🧘🏼‍♂️When in the later part of your cycle, the luteal phase, you may notice your energy levels decreasing. This could be a good time to practice more low-impact and restorative forms of movement.

Phase specific workout inspiration: