It’s time to flip the script on that time of the month. Instead of seeing it as a hassle, let’s view it as a superpower! Les Mills have given us the lowdown on how to harness those hormonal shifts and make the most of your training.
Know Your Cycle
Your cycle kicks off with the follicular phase. Hormones are low, and you might be feeling a bit on the rough side, struggling to make it to the gym and possibly wanting to eat everything in sight? This is a good time to be kind to yourself. Think gentle yoga or light stretching. As you move into the mid follicular phase, estrogen levels rise, and your energy starts to pick up. This is when you can really pick up the pace with some high-intensity workouts and strength training.
Next comes ovulation, your peak performance time. You’ll feel unstoppable, so take advantage and aim for personal bests and push your limits, you have it in you. But as you transition into the luteal phase, things might slow down a bit. Energy can dip, and it’s perfectly fine to embrace more steady-state workouts, yoga, or take yourself on a hot girl walk and fake it til you make it! Listen to your body, it knows what it needs. It also gives you a great opportunity to switch things up if your routine is feeling a little dull!
TIP: Try a cycle tracking app to get to harness how your cycle works each month!
Food for Fuel
When it comes to food, you can sync your diet to your cycle. In the follicular phase, load up on iron-rich grub and complex carbs to keep your energy up. Think red meat, leafy greens, and whole grains. Then, in the luteal phase, as your appetite changes, look for nutrient-dense foods and anti-inflammatory options like fatty fish and berries.
Trainer Tips
Trainers find that the first two weeks of their cycle are prime for pushing hard. But when weeks three and four roll around, they switch to lighter weights and easier sessions—no shame in that! Do what works for you and try to prevent burnout.
Wrap Up
So, take note: the first half of your cycle is for grinding and smashing goals, while the second half is about nurturing and recovery. Everyone’s cycle is unique and can change over time, so pay attention to what works for you. Go on, embrace your period power!
