Menstruation:

Theme: rest, restore, replenish,

Hormonally: hormones are at their lowest.

When progesterone and estrogen are low, exercise performance in both strength and endurance may be slightly reduced in some menstruators. If you struggle with menstrual symptoms you may notice you feel sluggish and exercise may feel challenging.

Energy: low

Moving during your menstrual phase:

• Movement during this phase is totally safe to do.
• low impact movement in your menstrual phase has been shown to ease symptoms and boost mood.
• Opt for more days for recovery and rest if you are experiencing symptoms
• When hormones are low, you may notice that you feel less pain and recover faster as you are more resilient to stress.
• You may find that menstruation is actually a good time for you and you actually struggle the days leading up to your menstrual phase.

Struggles with Exercise: You may find that you are low energy, have cramps, lower back pain, digestive issues, heavy bleeding, low mood, nausea, headaches, bloating +.

• you may notice you have reduced reaction time, coordination and dexterity

Types of exercise:

• Walking instead of running

• Restorative types of yoga instead of vinyasa

• Short and light cardio instead of HIIT

• Jogging with walking breaks

• Strength training

• Mobility work

• Foam rolling

• Yoga

• Pilates

• Tips:

Follicular Phase:

Theme: experimenting, energized, challenging

Rising estrogen makes you feel energized and feel like a social butterfly.

• this is a good time to push yourself at the gym or wherever you choose to exercise

• Estrogen anabolic and good for muscle building so many menstruators can use this time to opt for their more challenging movement styles and activities.

• You may notice you gain muscle more easily in this phase

• You may feel stronger and faster than your luteal phase

• You may notice an increased level of endurance

• This is a great time for group based fitness or exercising with a friend

• HIIT workouts

• Dance class

• Kickboxing

• Weight lifting

• Spinning/ cycling

• Running

• Fast walking

• Kickboxing

• Strength training

• High Intensity workouts

• Vinyasa

• Group classes

• Hikes with friends

• Tips:

Ovulation:

Theme: challenge, give’r, sweaty

Hormonally: estrogen and testosterone peak

Estrogen helps boost energy levels, promotes muscle building and enhances recovery. Strength and performance remain strong with the added help of testosterone.

Energy: energy levels are peaking.

Estrogen makes you feel energized and feel like a social butterfly.

Struggles: some menstruators may feel bloated, crampy, and flat the day of ovulation. Feel free to use this day as a recovery day.

Moving during your ovulatory phase:

• this is a good time to really challenge yourself and really go for it.
• This is a great time for group based fitness or exercising with a friend
• Think of high intensity, heavy resistance training
• You may notice you recover quicker
• Estrogen anabolic and good for muscle building so many menstruators can use this time to opt for their more challenging movement styles and activities.
• You may notice you gain muscle more easily in this phase

Types of exercise:

• HIIT workouts
• Plyometrics
• Team sports
• Kickboxing
• Weight lifting
• Spinning/ cycling
• Running
• Fast walking
• Strength training
• High Intensity workouts
• Vinyasa
• Dancing with friends
• Tips: