Why Your Workouts Should Change with Your Cycle

Hey, gorgeous! 💖 Let’s talk about something that your body is probably begging you to understand: how your workout routine can sync up with your menstrual cycle. Sounds a bit out there? Don't stress, I got you!

Our bodies are super intuitive, and once you start listening to them, your fitness game will level up in ways you never imagined. And no, this isn’t about just ‘resting’ during your period—it’s about understanding how to work with your body’s natural rhythm to build strength, confidence, and a whole lot of good vibes. 💪

First Things First: Why Your Cycle Affects Your Workouts

If you're someone who’s had a period for, like, more than a minute (pun intended), you’ve probably noticed how different weeks feel—some days you’re crushing your workouts and others, well, you’d rather not move at all.

This is all thanks to the hormone rollercoaster that is your menstrual cycle. It’s not just about when you're bleeding, but the way the different hormonal shifts in your cycle affect your energy, strength, mood, and motivation.

So, let’s break it down and take a closer look at how you can make your workouts work for YOU—because, spoiler alert, it’s not about forcing yourself to push through every day.

The Four Phases of Your Cycle

Alright, let’s get nerdy for a second. Your menstrual cycle is divided into four phases: the Menstrual Phase, Follicular Phase, Ovulation Phase, and Luteal Phase. Each phase brings its own vibe, and your body has different energy and strength levels at each one.

1. Menstrual Phase (Days 1-5)When you’re on your period, your energy might be low, and your body’s craving rest. This doesn’t mean you can’t work out—just maybe don’t try to PR your squat. Opt for gentler activities like yoga, stretching, or light walks. It’s all about nurturing your body while it’s doing some heavy lifting (aka shedding the lining of your uterus). Trust me, your body will thank you for it!

2. Follicular Phase (Days 6-14)This is the phase where you’ll feel like Wonder Woman. You’ve got more energy, higher estrogen levels, and a fresh burst of motivation to hit your fitness goals. Strength training is your bestie during this phase. Get your body moving with weight lifting, pole dance, or those Aerial Yoga classes you’ve been eyeing. You'll feel stronger and more confident, which is perfect for this time of the month. ✨

3. Ovulation Phase (Days 14-16)Cue the confidence boost. This is when your body is ready to show off! Your energy peaks, and your strength is at its max. It's prime time for high-intensity workouts like HIIT, cardio, and challenging weightlifting. You’re at your best, so go ahead and crush those goals. Plus, ovulation is when your body is most fertile, so naturally, you’ll feel like you can take on anything—whether it’s a full-body workout or life itself. 😎

4. Luteal Phase (Days 17-28)This is when things start to wind down. As progesterone rises, you might feel a bit sluggish, and your energy could dip. It’s still possible to work out, but it’s a great time for lighter exercises like Pilates, walking, or some gentle yoga. Listen to your body, and if you're feeling fatigued or cranky (thanks, PMS!), scale back on the intensity. This is the time to slow down and tune into how your body is feeling. The key to feeling amazing during the Luteal Phase is to stay consistent with your workouts, but adjust them based on your energy levels.

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Ready to Give It a Try?

Okay, so now that you’ve learned how to work with your cycle, it’s time to make it happen in real life. If you’re looking to build your foundation and strengthen your body and mind, I’ve got you covered with some amazing resources:

• Grab my Food for Your Cycle PDF! It’s full of amazing tips on how to fuel your body at each phase of your cycle so you can maximize your energy and keep your workouts on point. Click here to download it for free!

  
  

Food for your Cycle (1) (1).pdf

Download PDF • 18.76MB

• The Busy Woman’s Guide to Staying Fit Challenge is the perfect tool if you’ve got a crazy schedule but still want to stay on top of your fitness. This program includes workouts that you can adapt to fit your cycle, no matter how busy you are! Check it our here.

February's FREE Challenge

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Why Aligning Your Workouts with Your Cycle Builds Confidence and Strength

It’s all about building that deep-rooted foundation of strength, both physically and mentally. When you listen to your body and match your workouts to what’s going on hormonally, you’ll notice a few things:

1. You’ll experience fewer burnout moments. Instead of pushing yourself to the limit all the time, you’ll be giving your body the proper rest and recovery it needs during the right times, avoiding fatigue and frustration.

2. Your workouts will feel more rewarding. When you’re doing the right kind of exercise at the right time, you’ll start noticing real progress, which will make you feel amazing about yourself—hello, confidence boost! 💃

3. You’ll start to appreciate your body more. Let’s be real, ladies: our cycles can sometimes make us feel a little “out of sync” or “off.” But when you take the time to listen to what your body needs during each phase, you’ll start to fall in love with it all over again.

4. Stronger mind-body connection. There’s something so empowering about syncing up with your natural rhythm. It’ll make you feel more in control of your fitness journey, and that confidence will translate into everything you do.

   
   

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And if you're ready to go all-in on your fitness and wellness journey, check out my 14-Day Body Bootcamp and how it can kickstart your journey. I’m here to support you in balancing your hormones, building strength, and feeling like the best version of yourself.

Join Body Bootcamp

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Remember, gorgeous, fitness isn’t just about pushing yourself to the limit every day. It’s about listening to your body, working with your cycle, and building a foundation of strength and confidence that lasts. You’ve got this, and I’ve got your back! 💕

xo, Kayla