Cycle Syncing

While men and women may be anatomically similar, physiologically, we witness quite a difference. And while anatomically both men and women can train similarly, physiologically, women do not equal men, so why should women train like men?

Sync, adapt and align your workouts and nutrition through the different phases of your menstrual cycle and leverage the hormonal benefits of each state to optimise energy levels and give your body the support it needs. Experience balanced energy levels and moods through the course of the entire month.

	What’s happening?	Training regime	Nutritional focus	Mindset
Phase 1 Menstrual Phase Day 1 to 7	Oestrogen and progesterone levels are low causing the endometrium to shed and bleed (the period), accompanied by pain, discomfort and lack of energy.	First half - Low impact and intensity regimes like yoga, pilates, walking Second half - moderate intensity strength training, muscle activation	Iron - leafy veggies Antioxidants - berries Vitamin C - citrus fruits Zinc - peppers, broccoli Seeds: flax, pumpkin	Good time to self reflect, set goals and rejuvenate
Phase 2 Follicular Phase Day 8 to 14	Oestrogen and progesterone are on the rise, so is energy.	High intensity training including speed and plyometric exercises	Light protein - Eggs, paneer, pulses Complex carbs - oats, quinoa Seeds: flax, pumpkin	Good time to socialise and to start taking action on tasks that you’ve been procrastinating on
Phase 3 Ovulatory Phase Day 15 to 21	Progesterone and testosterone rise while oestrogen peaks. Energy levels increase as well.	Resistance training for strength along with low intensity steady state training like jogs at an easy pace	Fibre - cruciferous veggies Magnesium - spinach, dark chocolate Healthy fats - avocados Complex carbs - oats, quinoa Seeds: sunflower, sesame	Good time to start new challenges and activities
Phase 4 Luteal Phase Day 22 to 28	Oestrogen and progesterone levels are high - if the egg does not fertilize, the hormone levels begin to drop. Energy levels are relatively balanced	Moderate intensity impact workouts using body weight or assisted pilates work. Focus on mobility and flexibility drills	Increase carb intake - brown rice, buckwheat and root veggies like sweet potato, carrots Antioxidants - berries Magnesium - spinach, dark chocolate, dry fruit Seeds: sunflower, sesame	Good time to manage stress and relax

While individual requirements in terms of exercise and nutrition may vary, a consistently practising cycle syncing for 4-6 months, will reflect the benefits.