Go With Your Flow: Workout Calendar
I've had so much fun putting this together, especially as I've been going through hormone challenges and having to make adjustments to my own workouts, Live class structure and nutrition - to sync up with my cycle. I really encourage you, if you are finding challenge with your results and you know the glaring B*TCH in the whole thing is your hormones - try out this format and see how you far!
I will tell you - you'll want to go through my Hormone Balancing Course! This is a full circle approach to match your nutrition with your cycle, including how to change up you workout! I can hardly wait to share it with my current Nutrition clients!
HOW TO USE THIS GO WITH YOUR FLOW - WORKOUT CALENDAR
This calendar is designed to be a framework to help support you through workouts based on where you are at in your cycle. This is JUST an example.
I highly suggest you give yourself a few months to find your rhythm and groove. If you still don't see a replenishment in natural energy or an increase in results - message me! We can talk about taking you through my EATING FOR ENERGY protocol, as it's possible you may need to release some inflammation first, before your body will respond to any movement!
You can design your own workout calendar based on what workouts resonate with you most. This will become your "no-brainer" tool to support your hormones, based on your cycle!
MENSTRUAL PHASE (3-7 DAYS):
Workout suggestions: Walking, Resting, Yin Yoga, Foam Rolling
It's important to keep your workouts light, due to the natural energy depletion at the start of your cycle. Feel free to pick it up when you have more energy later in the week.
FOLLICULAR PHASE (7-10 DAYS):
Workout suggestions: Steady State Cardio, Aerobic-like workouts.
Your estrogen is still low, but your energy will begin to rebound, so try something new or go back to your programmed workout.
OVULATORY PHASE (3 - 5 DAYS):
Workout suggestions: Interval, Tabata, HIIT, Bootcamp
Estrogen increases and testosterone begins to surge, so you'll have energy to burn.
LUTEAL PHASE (10-14 DAYS):
Workout suggestions: Strength training, Intense Yoga, Pilates or Barre.
Get your kick butt workouts in towards the first half of this phase, and begin tune into a shift in energy as you approach your menstrual phase.
If you follow any of the Beachbody workouts, you can refer to THIS POST for an example of BOD workouts you can test during each phase!
Definitely take my GO WITH YOUR FLOW HORMONE COURSE - it's so informative and an opportunity for you to LEARN about queue's and triggers that your body is going through- whether with your cycle, pre-menopause, post menopause, and anything in between.
Have any questions? Please reach out! You can have the tools to live a cyclical life!
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