One week you can blitz a high-intensity workout and the next you can barely make it through, it doesn’t mean your fitness has gone backwards. If your motivation is suffering, it doesn’t mean you are a failure. It could all simply be hormonal.
OUR MENSTRUAL CYCLE
28 days to 32 days
DAY 1-7
Physical Activity: Some of us may feel more fatigued during the first few days of our cycle, and heavy bleeding can also be a factor for some.
Hydration: It's essential to stay hydrated, especially during this phase.
Did you know? - DAY 2
More outgoing- Confidence can be at its highest, we believe we can take on the world.
TRAINING NOTE:
The feeling of confidence is something we all strive for within a gym and to continue into our lives, so take advantage of this feeling and take on that workout that you have been telling yourself you are not capable of, because YOU ARE!
DAY 1-14
Physical Activity: As the period ends and estrogen levels begin to rise, many women may experience an increase in energy and stamina.
Strength Training: This phase may be optimal for strength training and high-intensity workouts.
Hydration and Nutrition: Maintain a well-balanced diet and stay hydrated.
Did you know? - DAY 12
Your motivation to train increases and we want to make as much effort in our social lives as we can.
TRAINING NOTE:
Your training should be enjoyed no matter what, all though this phase tells you that sometimes life tells you otherwise, simply do you and be consistent.
DAY 10-14
Physical Activity: Some of us may experience a peak in energy and performance during this time, making it a good phase for intense workouts.
Social Activities: Increased sociability and a positive mood may make social activities more enjoyable.
Did you know? - DAY 12-14
Ovulation mostly occurs and testosterone is high which elevates the muscle mass and improves the physical performance of physically active women
TRAINING NOTE:
This is when we can really push ourselves!- Time for your PBs to sky rocket!
DAY 15-28
Physical Activity: Energy levels may decrease as the body prepares for menstruation. This is a good time for moderate-intensity workouts.
Recovery: Pay attention to recovery strategies as the body may be more prone to muscle soreness and fatigue.
Hydration and Nutrition: Support your body with proper nutrition, as cravings and changes in appetite may occur.
Did you know? - DAY 15
Crash of hormones
Changes in mood & energy levels
TRAINING NOTE:
The changes in your mood and energy levels will sometimes tell you that you are not capable, listen to your body and if rest is needed rest, if you want a boost of endorphins to get through the overwhelming feeling of hormones you do you.
DAY 17-18
Progesterone comes in
Be treated like a queen - We need nurture!
We feel horrible and bloated
JUST BEFORE OUR PERIOD
Mood: Some os us may experience mood swings, irritability, or anxiety during this time.
Adapt Workouts: Adjust workout intensity based on energy levels and how the body feels.
Self-Care: Incorporate self-care practices to manage stress and support overall well-being
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