The Nourish Note

Let me break it down this way (based on a 28-day cycle for the sake of this example) -

🍫Menstruation (Days 1-5): it’s normal to feel more tired and less motivated. If you feel comfortable enough to exercise, opt for lighter exercises like walking, stretching, or gentle yoga. These activities can help reduce cramps + improve mood without putting too much strain on your body. If you would still like to weight train, this might be a good time to slot in a lighter week or a de-load week!

📈Follicular Phase (Days 1-14): your energy levels start to rise! This is because estrogen levels increase and as a result, increases energy and endurance. This is a great time to push yourself with strength training, high-intensity interval training (HIIT), and cardio. For my weight training/strength training girlies: now is a good time to start pushing more weight! For my running girlies: now is a good time to start pushing some mileage and/or pace

😉Ovulation (Around Day 14): your energy peaks + you might notice improved strength and performance. This is a great time for PBs !

📉Luteal Phase (Days 15-28): progesterone levels rise, which might make you feel more fatigued. Focus on lower-intensity activities like yoga, pilates, or light cardio. This is a time for active recovery, listening to your body, and reducing workout intensity if needed. If you’d like to continue to lift weights, just remember that there may be an impact on your energy levels - so cut yourself some slack and remember that recovery during this time may take a tad bit longer.

Another tough part to this phase is the mental health aspect. If you tend to feel like your mood is a bit lower during this time, focus on exercises / intentional movement that you enjoy to help with mood.

Working with your cycle rather than against it can be super beneficial not only for hitting your goals but also for helping you maximize your workouts.

Remember, everyone’s cycle is different and everyone’s goal is different... If you want to chat about how you can make your cycle work for you and your fitness related goals, send me a DM!