Flow-Driven Fitness: Aligning Your Nutrition and Training with Your Cycle
Have you ever considered tailoring your lifestyle around your menstrual cycle?
Just like the seasons, our bodies have their own natural rhythms. By understanding these shifts, we can make informed changes in our diet and activity to better meet our body's needs, relieve symptoms, and feel empowered in our choices.
Let’s take a deep dive into what happens during the menstrual cycle and explore how you can adjust your training and nutrition to work harmoniously with your body throughout the month.
The Menstrual Cycle
First, let’s break down the phases of the menstrual cycle.
The average cycle lasts about 28 days, but every person's body is unique so it can range from 23 to 35 days. Your cycle begins on Day 1 of your Period and ends the day before your next period. Each month your body goes through 4 phases controlled by hormonal changes.
Phase 1: Menstruation (Days 1-7)
When your period starts, your body needs a little extra love. You’re shedding the lining of your uterus, so be gentle with yourself.
Nutrition 🍏
Focus on iron-rich foods (think red meat, leafy greens, fortified cereals) and pair them with vitamin C (berries, citrus) to help with absorption. Try our Slower Cooker Beef Noodles Recipe in the MWU App for this phase of your cycle!
Training 💪
Low-Impact exercise can actually help with easing cramps, reducing bloating, and increasing circulation. Move in a way that feels good to you, whether that’s light yoga, walking, or a gym session. Our On-Demand Low Impact Pilates Class with Coach Lisa, is the perfect workout for this phase of your cycle give it a try in the MWU App.
Tip: Listen to your body. Rest and recovery are crucial if you're feeling tired or crampy.
Mind & Body 🌷
Gentle relaxation and yoga are perfect here. Treat yourself to extra rest.
Phase 2: Follicular Phase (Days 8-14)
Hello, fresh start!
In this phase, your energy rises along with your oestrogen levels. You’re probably feeling good and ready for more.
Nutrition 🍏
Fuel up with omega-3s (chia seeds, fatty fish) and lean proteins like eggs, tofu, and beans. Our Salmon Sushi Bowl is the perfect weeknight dinner during this phase.
Training 💪
This is a great time for weightlifting and strength-based workouts since your body can handle higher intensity. You also have the stamina for short bursts of intense effort.
Tip: Push yourself during this phase to maximise gains from strength and endurance work. Coach Alex's new Lift & Sculpt Program perfect workouts for this phase of your cycle, here is a sneak peak of a session 👀
Mind & Body 🌷
Set new goals, and tap into that fresh energy by trying something creative or different!
Phase 3: Ovulation (~days 15-17)
Your time to shine!
Ovulation is the peak of your cycle, where oestrogen is at its highest, making you feel the most energetic and confident throughout the month.
Nutrition 🍏
Load up on healthy carbs (whole grains, fruits, veggies) to keep your energy up. Nuts are a great mood booster too! The MWU Dietitian's love our Pancake Scramble for breakfast during this phase.
Training 💪
This is when you’re at your strongest, so go all out with your workouts. Challenge yourself to some PBs, Sprinting, HIIT, or any type of fast, explosive movements. Coach Liv's Power Program has ideal workouts for this phase, give this workout a try.
Tip: Be mindful of your joints; the rise in estrogen can increase laxity, making you more prone to injuries.
Mind & Body 🌷
Confidence is key! Schedule social events and take on tasks that push you out of your comfort zone.
Phase 4: Luteal Phase (~days 18-28)
Relax and Recharge again.
As your body gears down, it's time to focus on self-care.
Nutrition 🍏
Cravings are common, so it’s okay to add a small snack (100-150 calories) if needed. Focus on fibre-rich foods to aid digestion and magnesium to ease cramps. Make our Biscoff Strawberry Bites to hit those cravings!
Training 💪
You might feel tired or less motivated, which is totally normal. Lighter activities like walking or yoga can help boost your mood and reduce PMS symptoms. Prioritise rest & recovery - incorporate foam rolling, and stretching to manage any soreness or stiffness.
Try Yoga Coach Ana's Full Body Restorative Stretch Class to slow down.
Tip: Focus on maintaining consistency rather than aiming for PRs during this phase. Listen to your body and rest if necessary. Adapting your workouts to align with your cycle allows you to train more effectively while honouring your body’s natural energy levels.
Mind & Body 🌷
Prioritise stress relief—take long walks, practise deep breathing, and enjoy gentle yoga.
Each phase of the cycle affects your hormones, energy, and mood. By adjusting your training and diet to match these changes, you can find your flow and feel more balanced. Remember, this is a guide—always listen to your body and adjust based on what feels right for you!
If you are looking for a fitness program to help achieve all your health & fitness goals, take our program quiz today to find out which of our 10+ Programs suits your needs best! With a variety of different training styles, customisable Meal Guides, a 1500+ Recipe Library, and a community of supportive like-minded women, you are destined to succeed.
