Vitality - Hormone Balancing & Cycle Syncing

08/31/2022

What my body is craving in all phases of the cycle lately ✨

* Light/Medium Weights
* Pilates
* Stretching
* Pilates Movements

I love syncing up with the phases of my cycle and utilizing the energy when I have it, but lately we are keeping it slow all around and I’m loving it!

Comment below if you want me to share some of the workouts I’ve been doing 🤍

08/24/2022

START YOUR SYNC ✨

My newest program is out 🤍 This one is catering to all of my ladies who are skeptical about committing to a long term program, overwhelmed by the price points of 3 and 6 month programs or are just not sure if programs are for them!

Start Your Sync is a one time commitment that takes your long term programs and breaks it down to focusing on your main goals that you want to achieve and the challenges you want to overcome in a one time, one hour call with me! We will review the pre-call questionnaire I send you and talk goals, struggles, fitness, nutrition and wellness. Then you will be sent a protocol that will be at your disposal for the rest of your life.

Message me on here or through my website with more questions.  I would love to work with you!!

08/23/2022

ALIGNING WITH YOUR LUTEAL PHASE

Your luteal phase is the last 12-16 days leading up to your period after you ovulate. This is the time when those (common but not normal) symptoms show up: PMS, bloating, irritability, mood swings, food cravings.

After you ovulate your hormones peak (estrogen, testosterone,progesterone) then gradually decrease until your next period. We usually start with higher energy and that will go down as hormones do.

Reasons for your symptoms
You are not producing enough progesterone to counterbalance the effects of estrogen because you are not ovulating or stress is stress is over taking what is needed for progesterone production to deal with stress
Drop in hormones
Not supporting your body with the proper nutrients it needs through food
Not listening to your body when it needs rest
Too much high intensity exercise  
Too much caffeine, not enough water.

08/19/2022

Working Out For Your Cycle 🌸

Working out for your cycle doesn’t only look like certain moving your body in certain ways that align with your cycle and hormones and what your body is feeling. It also means
• Finding workouts you enjoy
• Finding the time of day you like to workout so you stick to a schedule
•Understanding that if you aren’t working out as hard as the person next to you doesn’t mean you aren’t getting a good workout in
• Embracing the rest days! These are vital for progress and recovery

These are all aspects that will support the phases of your cycle too. The less stress you have on your body when comes to overthinking workouts, pushing yourself on days you don’t want too, working out harder not smarter, are all things that play in to your hormone health. It is important that you are enjoying working out and doing it for you! Not because you feel like you have too.

What is your favorite workout right now?

06/30/2022

ALIGNING WITH YOUR FOLLICULAR PHASE ⚡️

After your period (menstrual phase) you move into your follicular phase.

Estrogen levels start to rise, as they were low during your menstrual phase. Estrogen helps to build up uterine lining and helps the body prepare to ovulate 🥚

Estrogen is the feel good hormone, unless it goes unbalanced with progesterone, your mood should be up and you should feel more energy and motivation. This is a big planning phase for things like goals, shifting mindset or starting something new!

It is also a time for more upbeat workouts to utilize that higher energy 🤸‍♀️

What are some goals you may hone in on during this follicular phase? 🤗

06/27/2022

ALIGNING WITH YOUR OVULATION PHASE 🌸

Your ovulation phase is when you ovulate, usually lasting 24-48 hours! During your follicular phase your estrogen has been rising and your FSH from the brain has signaled to your ovaries to start developing an egg for that cycle.

LH (luteinizing hormone) rises right before ovulation. It is signaling the brain to your ovaries to release and egg. This is the main event of the menstrual cycle. If ovulation is delayed due to stress or something like PCOS then your period will be delayed.

🥚 Once you ovulate and release the egg, the corpus luteum (the leftover sac that remains) starts to release progesterone, an all natural anti anxiety.

💧 You may notice cervical fluids changing during this phase - totally normal. As you get closer to ovulation it changes from dry/sticky to lotion like and finally to egg white like which is a sign you have ovulated.

⚡️During this phase you have your highest energy, feel most sociable, wanting to get out there and talk to more people!

Utilize this energy to take a HIIT workout (but if this makes you feel more depleted you may want to look at cortisol levels), go hangout with friends, crank out some work, take a walk outside, anything that makes YOU feel good.

How will you align with your ovulation this cycle?

06/27/2022

ALIGNING WITH YOUR MENSTRUAL PHASE 🌹

Your menstrual phase is the 4-7 days of your period and the first phase of your cycle.

During the luteal phase your hormones have gradually begun decreasing and are now at their lowest point, preparing for your menstrual cycle, causing energy to go down quite low. You should feel restful and restorative during this time. You should not feel completely taken out and fatigue during this time but take time to do inward reflection.

Here is what a healthy period looks like:

✨4 to 7 days (less than 4 can mean low estrogen, more than 7 can mean estrogen dominance

✨Some light to no cramping (severe cramping can be a sign of imbalance between progesterone and estrogen)

✨Bright or dark cranberry red with a few clots

✨More restorative energy (moodiness, irritability, anxiety can all be signs to look at your hormones as well)  

Each phase of our menstrual cycle has different elements we can tap into as we move throughout the month.

This post shows you all the ways to support your body and hormones during your menstrual cycle through exercise, nutrition, hormone support and self- care!

Comment below and tell me how you align with your menstrual cycle! 👇🏼

06/24/2022

My Post-Pill Story 💊

I want to share my struggles Post-Birth Control to encourage you! I know how scary, frustrating and overwhelming not getting your period can be but your body needs to heal naturally after coming off birth control and it is NORMAL to have to heal for 1-2 years.

11 months. That is how long it took me to get my period back after being diagnosed with PCOS and coming off of birth control.

Not having one of the most natural functions of a woman's body happen for almost a year, scared the hell out of me. I knew deep down that being on birth control through something off majorly… come to find out, it does.
It shuts off the receptors from your brian to your ovaries.
It pours synthetic hormones into your body.
It suppressed a lot of my symptoms but did not get rid of the underlying issue causing them.

Those receptors that were shut off so quickly by one pill, don’t turn back on so easily so I had to work by butt off to turn them back on, my saving grace… knowing my health was now in my own hands and I could reverse this with consistency and the desire to feel better all around.

The symptoms I suppressed using birth control
❌Acne
❌Anxiety
❌Past Trauma
❌Irregular Periods
❌PMS

Those same exact symptoms came back after coming off of birth control but add Perioral Dermatitis (a hormonal skin condition), no period and no ovulation.

How I fixed these symptoms naturally
✨Seed Cycling
✨Balancing my hormones through cycle syncing
✨Educating myself on the four phases of the cycle
✨Eating a low-sugar anti inflammatory diet
✨Eating nourishing foods that fueled my hormones
✨Exercising for each phase of my cycle
✨Healed from Past Trauma
✨Worked on my anxiety

If you are dealing with post-pill syndrome, comment below and tell me what you are struggling with most!

06/01/2022

New Month, New Intentions ✨

At the start of every month I like to write down my intentions. I keep them small, meaningful and realistic! Intention setting helps me get clear on what I want to experience during the month and what I want to achieve through my actions 🤍

My main intention this month: stay in my heart, not in my head.

05/31/2022

Menstrual Phase Workout 💪🏻

Started from the bottom and now we back at the bottom 👀

My body has been tired, tight and telling me to slooowwww down. Heavy strength training was my jam for a minute but I need to start from scratch, slow down and bring back the light weights… and what better time than the menstrual phase of your cycle to do so!

During the menstrual phase of our cycle, our bodies are tired and want rest. We need relaxation, slow movement like stretching, slow yoga, walks and slow movements (which might I add I took to a whole new level by doing nothing but stretching the past 5 days). As this phase ends you may notice your energy coming back as your estrogen rises and you might want to bring back light weight, low impact, toning movements - like this workout here ⬇️
———————
Band Work - 2 rounds
10 kickbacks 
10 fire hydrants
10 glute bridges 
10 glute bridge to abduction 
20 step outs

3x - light weight 
10 on each side slow step ips 
10 on each side swing lunges
20 jump lunges

3x - light weight 
12 deficit goblet squat
20 weight sumo squat 
30 sec jump rope

10/8/6 no weight goblet squat 
12 leg extension 

STRETCH

05/26/2022

Vitality by Em is a business based around supporting women on their journey to optimal health. Through my health and wellness journey and being diagnosed with PCOS I have found that our menstrual cycles play a significant role in how we feel inside and out. What most people do not know is there are four phases to a women’s cycle and each phase has very different needs to help you reach optimal health and feel your best My mission is to help educate women on their bodies needs during the four phases of the menstrual cycle and how they can get in tune with their body during these phases through what I consider the four pillars of health; fitness, nutrition, wellness and hormone balancing. Through my programming I will help each of my clients come up with a meal guide, workout plan and wellness protocol based around all four phases of their cycle; menstrual, follicular, ovulatory, luteal, to reach optimal help and help them achieve there goals.

05/26/2022

05/26/2022