Find Your Flow: Syncing Your Cycle With Your Exercise Program

Have you ever heard of an infradian rhythm? An infradian rhythm is a type of biological clock that works over a period of time greater than 24 hours. Women have a complex infradian rhythm that works on a regular cycle, otherwise known as the menstrual cycle. Throughout the menstrual cycle a women’s hormonal levels are constantly changing, causing fluctuations in metabolism, mood, energy levels, etc.

Sticking to the same exercise plan without being mindful of these fluctuations can sometimes be counterproductive. So… how can we harness our hormones to work with us rather than against us?  Research shows that creating an exercise program that changes according to your own cycle may optimize efforts and yield greater results with your health and fitness, especially if you have a hormonal imbalance.

*Please note that if you are on some sort of hormonal birth control, such as a pill or an IUD, this plan will likely not apply to you.

Let’s begin by breaking down the cycle into four phases (the duration of these phases will differ slightly for everyone)

·      Menstrual Phase (Approx. 1-6 days)

·      Follicular Phase (Approx. 7-10 days)

·      Ovulatory Phase (Approx. 3-4 Days)

·      Luteal Phase (Approx. 10-14 Days)

Menstrual Phase:

The first phase of your cycle is called the menstrual phase. During this phase, your body is likely to feel the biggest energy dip due to a decrease in luteinizing hormone (LH), estrogen, and progesterone. If you are experiencing fatigue, this is a great time to embrace low-intensity exercises that will get you moving without depleting your energy. Examples of this could be light walking and stretching.

Follicular Phase:

Next comes the follicular phase. During this phase your estrogen levels gradually rise, causing an increase in energy. The best types of exercise during this phase are moderate intensity, such as brisk walking, jogging, biking, swimming, low-impact resistance training, yoga, and Pilates. This phase also stimulates the brain’s creative side, causing many to embrace new opportunities, such as trying a new form of exercise.

Ovulatory Phase:

The third phase in your cycle is the ovulatory phase. This is typically the phase when most women feel energetic and lively. During this time, levels of follicle-stimulating hormone (FSH), estrogen, and progesterone are at their peak. Although energy levels are typically highest in this phase, the metabolism is naturally slower. During this time you’ll want to take advantage of your energy levels and try out some higher intensity workouts. Examples of this could be running, heavier strength training, HIIT workouts, and moderate to high intensity biking. HIIT workouts also have the potential to assist your metabolism in burning fat tissue and building muscle mass.

 *Please note that higher estrogen levels have been linked to a decrease in the muscle’s ability to efficiently absorb impact, therefor increasing risk of injury. Be sure to listen to your body and stay away from any exercises that cause increased pain or discomfort.

Luteal Phase:

The last phase of your cycle is the luteal phase. While estrogen immediately dips after ovulation, it will rise again one more time during this phase, along with progesterone levels. Both hormones peak towards the end of this 10-14 day phase. After that peak, your hormones start to decrease again as you move towards menstruation.  With these hormonal fluctuations happening in such a short time frame, women often feel sluggish. Your metabolism also starts to rev up during the luteal phase, which means you may experience food cravings or an increased appetite. During this phase of your cycle you will want to pay extra attention to how your body feels. At the beginning of this phase, you may be able to continue with higher intensity workouts, as mentioned above. Towards the second half of this phase you might shift towards moderate to lower intensity workouts, such as walking, light biking, yoga and Pilates.

The Bottom Line:

Regardless what phase of the cycle you might be in, the most important take-aways are to listen to your body, exercise regularly, and do what works best for you. Everyone is different, and your exercise routine should be programmed specifically to your goals, abilities, and obstacles. Please reach out if you have any questions and happy cycle syncing!

Resources:

https://www.floliving.com/workout-routine/

https://dukeintegrativemedicine.org/DHWBlog/workout-flow-ladies-syncing-exercise-cycle

https://pubmed.ncbi.nlm.nih.gov/19088769/

5 Healthy Tips to Tackle Turkey Day

Enjoying the holidays while still prioritizing your health can sometimes seem stressful. But I’m here to tell you that with proper planning you can do it! Let’s break down my top 5 strategies for a happy and healthy Turkey Day.

• Move. Raise your hand if you've ever had a Thanksgiving that looked a little something like this: sitting, eating, talking, watching football, still sitting, still eating… Well, if your hand is up, you are not alone! All that sitting may seem like a good idea at the time, but I assure you that a day of couch potatoing is not working in your favor. This is why it is so important to schedule some structured movement into your day. I promise you do not have to go out and run a 5k Turkey Trot or sign up for a crazy bootcamp class. Just make it a priority to work 30 minutes of productive movement into your day. Walking is always my go-to!

  *For those of you who plan to take on the epic role of chef for the day, it is extra important for you to plan exactly when those 30 minutes of movement are going to take place. Cooking or not, it can be easy to let the opportunity for physical activity to slip away!

• Drink water. Not only is staying hydrated important for the overall function of your body, but it can also help you navigate how hungry you truly are. Often times many find themselves over-eating because their body is actually craving water, not food. I am not saying you can’t have some of your favorite red wine or seasonal cocktail… just remember to mix in a glass of water for every other drink!

• Eat a wholesome breakfast. I can’t tell you how many times I hear people don’t eat breakfast on Thanksgiving to “save room” for everything they want to eat later. Eating a healthy breakfast will help you kickstart your metabolism for the day and help you stabilize your blood sugar levels. If you skip breakfast, you will be way more likely to load your plate up with a larger portion of food than you normally would. What’s my favorite Thanksgiving breakfast? I love a slice of freshly baked whole wheat pumpkin bread with some hot coffee (click the link for the recipe I use). It's especially delicious when heated with peanut butter on top for some added protein.

• Fill your plate up with half of what you initially think you want. I promise you, there will most likely be plenty of leftovers if you are still hungry and want to go back for seconds! By loading up your first plate of food with heaping piles of mashed potatoes, stuffing, and all the traditional goodies, you are likely setting yourself up for trying to achieve “clean plate club” status, even if you are full halfway through. If you take less and are still hungry… then go get more! Slow down, take your time, and actually enjoy the food you are eating.

• If you want pie, eat pie! Thanksgiving is one day out of the whole year. Eating one piece of pie, cake, or whatever sweet indulgence catches your eye will not throw your progress off track. Interested in more than one dessert? Split them in half and try both!

 Now that doesn’t seem so bad, does it? Happy Thanksgiving to all, and remember… don’t stress, just plan ahead!

Sitting... It's the new smoking.

I have a question for you— are you sitting right now? Likely the answer is yes. I imagine most of you are sitting there on your phone, tablet, or laptop while you take a break from scrolling through social media to read this blog post. (If you are not sitting while reading this… bonus points to you!)

The next question I would like to ask you is— how much time during the day do you find yourself sitting? Recent statistics from the American Heart Association show that sedentary jobs have increased by a whopping 83% since 1950. As a result, physically active jobs in the U.S. now make up less than 20% of the workforce. Let me put these numbers into perspective for you… the average office worker sits for more than 10 hours daily. Sitting for more than 10 hours a day can significantly increase your risk of heart disease, diabetes, cancer, and other serious conditions. Take a look at this infographic from the American Institute for Cancer Research.

While many of us we try to “counteract” this sitting time by exercising for 30 minutes or more, keep in mind that is a very small percentage of your day. What you are doing for the remaining 23 ½ hours is just as important.

So what’s the solution? Move more, sit less! Although there is a big difference between physical activity and structured exercise, it is vital to combine both throughout your day. What do I mean?

Try to sit as little as possible. If we were to break physical activity vs. exercise vs. sitting down into a pyramid, it would look like this:

For those who have a job that is sedentary, decreasing your sitting time throughout the day might seem like a difficult task… but it is vital to make an effort! Here are some tips and tricks:

At work?

• Schedule structured exercise (cardio and/or strength training) before work, after work, or on your lunch break

• Take a “stand break” every 20 minutes

• Park your car farther away to increase your walking time

• Take the stairs

• Explore options for a sit/stand desk

• Explore options for investing in a fitness tracker/pedometer to monitor your activity levels

• Team up with others at work & make it a challenge!

At home?

• Stand up every commercial break

• Take multiple smaller walks throughout your day

• Take some time to “stretch it out”

• Incorporate “movement minutes” every hour (light exercises such as chair squats, wall pushups, calf raises)

  • Want some ideas for “movement minutes” exercises? Download the Core Kickstarter Kit for FREE!

• Trying to navigate virtual learning? Encourage your kids to do “movement minutes” between classes too! (bunny hops, jumping jacks, etc)

Sources:

https://www.aicr.org/resources/media-library/make-time-break-time/ American Institute of Cancer Research

https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health Johns Hopkins Medicine