29/01/2025
Understanding Your Cycle and Training with Hormones
Your period marks Day 1 of your cycle—a time when oestrogen levels start to rise, but cravings might hit harder, making calorie deficits trickier to stick to. Fatigue and discomfort can creep in, and you may experience sharp pains from prostaglandins (inflammatory substances). During this phase (Days 1-7), focus on controlled, low-impact movements rather than high-intensity workouts.
As you approach ovulation (Days 8-14), testosterone peaks (around Days 13-14), and energy levels soar. This is your time to shine—go for PBs, tackle your toughest workouts, and revel in glowy skin, a positive mood, and heightened endurance. Calorie deficits may feel easier to manage, and you’ll notice a boost in performance power.
In the luteal phase (Days 15-21), progesterone dominates. Cramping might return, energy can dip, and your metabolism increases slightly (100-200 calories daily). Opt for machine-based exercises, prioritising form and quality movement while keeping things less intense.
By aligning your wellness and fitness routines with your hormonal cycle, you can optimise performance and feel more in tune with your body.
Ready to tailor your workouts and nutrition to your cycle? Let Estro Physiques Coaching help you create a sustainable lifestyle fitness program that supports you every step of the way. Let’s make your wellness journey feel effortless—send us a message today!
