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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Train with your cycle, a smarter way to work out for women. Let's work with your body, not against it.
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Many women experience bloating, fatigue, mood swings, or cramps at different times in their cycles. Syncing your workouts with your cycle can reduce discomfort, improve results, and boost mental clarity.
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Your cycle has four distinct phases: -Menstrual -Follicular -Ovulation -Luteal Each phase affects your energy, hormones, and performance in different ways.
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This is your period where energy is lowest; focus on rest and gentle movement. The ideal workout would be walking, stretching, yoga and avoiding high-impact workouts.
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Your energy and motivation are on the rise; you're sharp and ready to push yourself—an ideal time for strength training, cardio circuits, and the best time to learn new skills or routines.
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During this time, we have peak strength, endurance, and energy; hormones are at their highest, so it is time to go hard. It is ideal for HIIT, running, heavy lifts, and group fitness. Opt to maximize your gains here.
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Your energy starts to dip, and hormonal changes may cause mood shifts or cravings. The ideal workout would be moderate strength, pilates, and slow-flow yoga. Focus on maintenance and not on max effort.
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It can help -Boost performance -Reduce injury risk -Improve recovery -Better mental focu -Feel in control of your body
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Use cycle-tracking apps to align workouts and match your diet to each phase, such as incorporating iron-rich foods during your period and complex carbs in the luteal phase, as awareness leads to better results.
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Every phase of your cycle has power. Instead of pushing through fatigue, tune in. Train smarter, not harder and listen to your body, as it knows what it needs.
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