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Harness the Power of Your Menstrual Cycle

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Are you ready to unlock the secrets of your body’s natural rhythms?

I’m talking about your menstrual cycle.

Did you know your menstrual cycle can be a great predictor of your overall health?

Women function best on a 28 day cycle compared to men who have a 24 hour cycle.

This means the constant go-go-go of modern society doesn’t benefit women.

Women’s needs are different and each phase of your cycle can be a time to maximize your full potential during that phase.

Our bodies go through remarkable changes during your menstrual cycle…

Driven by your hormones, of course.

By understanding these hormonal fluctuations…

You can customize your fitness and nutrition strategies to maximize your potential and achieve your goals.

Let’s dive into the science behind each phase of your menstrual cycle and how you can optimize your workouts and nutrition accordingly:

Menstruation (Days 1-7):

During this phase, estrogen and progesterone levels are at their lowest.

It’s a time when your body is shedding its uterine lining.

Light to moderate exercises like yoga, Pilates, or walking can help alleviate menstrual symptoms and improve mood.

(And walking helps you get your steps in…so win-win.) 😀

Nourishing foods rich in iron, such as leafy greens and lean proteins can replenish iron stores and support your energy levels.

Follicular Phase (Days 8-14):

As estrogen levels rise, your energy and endurance increase.

This phase is ideal for more intense workouts like strength training, HIIT sessions, or cardio exercises.

With higher estrogen levels, your body becomes more insulin-sensitive.

This makes it beneficial to incorporate nutrient-dense foods like whole grains and lean meats to fuel your workouts and support muscle repair.

This also means it’s really important to make sure your meal prep in on point so you’re not falling prey to insulin fluctuations.

Ovulation (Day 14):

During ovulation, luteinizing hormone surges, triggering the release of the egg.

This is a time of increased energy and vitality.

Embrace high-intensity workouts, interval training, or challenging fitness classes to capitalize on your peak physical performance.

Opt for foods rich in healthy fats as they provide essential nutrients for hormone production and promote overall well-being.

Luteal Phase (Days 15-28):

As progesterone levels rise, your body prepares for potential pregnancy.

During this phase, focus on activities that promote relaxation and stress reduction…

Such as yoga, tai chi, or gentle strength training.

Incorporate foods that help regulate mood and reduce inflammation, such as fatty fish and leafy greens.

These foods provide valuable nutrients like omega-3 fatty acids and B vitamins, which support emotional well-being and reduce PMS symptoms.

(Did you notice how much leafy greens helps during phases of your cycle? That’s why I always advocate for 16 oz. of veg. It helps with so many different areas of your overall health.)

By aligning your fitness routine and nutrition with the specific needs of each menstrual phase…

You can optimize your workouts, support hormonal balance, and promote overall wellness.

Remember, your body is unique, so listen to its signals and make adjustments accordingly.

If you learn to work with your body instead of against it, you can achieve phenomenal results. :)

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Suzan Galluzzo

Suzan Galluzzo

I’m Suzan Galluzzo, Personal Trainer, Group Trainer and Nutrition Specialist, and a mom, too. And I’m here to tell you that you can have it all (without losing your cool). I know what it’s like to be that mother, wife, and caregiver who spends most of her nights awake only to have a full-time, relentless job waiting in the morning. Without her, the household doesn’t run. I get it. Read More >

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