Play Video
Cycle Syncing Program is created to promote balance and flow in your life. It will help you tone and sculpt your body, balance your hormones, and maintain your healthy weight. It is not a short-term goal, it is not a trend - it is a whole new realistic lifestyle that works for every menstruating woman.
Cycle Syncing method is created to help you learn to match your workouts and nutrition to your menstrual cycle. It will help you tune into your body and stay consistent with your exercise.
This program contains 28 workouts that are matching each day of your menstrual cycle. In this way, we are taking advantage of hormonal variables to get you to your fitness goal. We are working with women’s hormones instead of against them.
You can also find meal and nutrition recommendations for each phase of the cycle.
Learn to hydrate properly and understand your mood so you know how to support your body and health in the best possible way.
Start living in alignment with your body and enjoying each phase of your cycle.
I can’t wait for you to join this program on the first day of your cycle!
IMPORTANT: Start this program on the first day of your cycle, when your period starts (when you start bleeding). If you skip a day or 2 you continue with the workout that matches the day of your cycle. For example on the 7th day of your cycle you follow the workout Day 7, on the 16th day of your cycle you follow the workout Day 16, and so on.
Menstrual phase
NUTRITION
During menstrual phase you are losing more iron so focus on food that contain iron, and food that increase absorption of it.
Eat nutrient rich foods to help you keep your blood sugar level steady.
You should reach more for a fresh and unprocessed foods.
The best foods for menstrual phase:
- Legumes (beans, peas and lentils)
- Wholegrain
- Pumpkin
- Spinach
- Sweet potato
- Brown rice
- Quinoa
- Nuts
- Beef
- Eggs
- Fish
MEAL SUGGESTIONS
Breakfast: Sourdough With Eggs and Avocado
Lunch: Broccoli Pasta Salad
Dinner: Quinoa With Shrimps
HYDRATION
During the menstrual phase you need more water than in any other part of the cycle. Drink at least 2 liters of water + other non-coffeinated drinks to compensate for the blood loss. Your body retains more water during this phase of your cycle because progesterone and estrogen are low, and that is why you feel bloated. To relieve muscle cramps, fatigue and bloating focus on increasing the water intake.
Try this amazing do-it-yourself remedy perfect for the menstrual phase to help you relieve pain and cramps.
GINGER TEA WITH LEMON
Ginger is so powerful when it comes to fighting premenstrual fatigue and menstrual cramps.
Cut ginger into small pieces or slices, and boil it in a water for 5 minutes. Let it cool down for 15 min, add lemon and honey (or maple syrup), and enjoy.
MOOD
During menstrual phase your feel more introvert, your are inward oriented, slow and need to rest more. Hormones are on their lowest and their hormonal dip will result in low energy level.
Follicular phase
NUTRITION
Eat energy building foods during your follicular phase to support your body.
Focus on food that are high in vitamins and nutrients.
Sweet potato contains vitamin E, which will nourish ovaries. Proteins and vegetables are always good choice during this phase.
The best foods for follicular phase:
- Cauliflower
- Carrots
- Lettuce
- Green peas
- Zucchini
- Avocado
- Tomato
- Oats
- Lentils
- Eggs
- Poultry
- Fish
MEAL SUGGESTIONS:
Breakfast: Detox Green Juice + Oatmeal With Nut Butter (have your juice 30 minutes before oatmeal)
Lunch: Fish Fillet With Cauliflower Rice
Dinner: Tomato Pasta
HYDRATION
During follicular phase your body need extra hydration. Try to have at least 2 liters per day. Lemon infused water will give you an extra boost of energy.
MOOD
At follicular phase you will start to feel boost in energy, brain skills and mood. This is a problem-solving time when you feel the most confident, and you are ready to take more risks. Socialise, try new things and schedule as many meetings during this time of your period.
Ovulatory phase
NUTRITION
Just after ovulation, you will notice lower energy levels, and digestive problems are likely to occur. To prevent bloating and constipation avoid salty food and eat fiber-rich food.
The best foods for ovulatory phase:
- Eggplant
- Spinach
- Coconut
- Strawberry
- Raspberry
- Chia
- Pumpkin
- Lentils
- Salmon
- Mushrooms
Breakfast: Chia Breakfast Bowl
Lunch: Meaty Mushrooms
Dinner: Lentils soup
HYDRATION
Two liters of water per day is suggested during ovulatory phase. Increase fiber intake by adding a greens powder to your water.
MOOD
Ovulatory phase starts when the egg is released from the ovary. You feel the most attractive ever during this time of your cycle. This is great time to have a date, if you are a single, or to start new project.
Luteal phase
NUTRITION
During this phase of your cycle you will find helpful to eat food rich in zinc and magnesium, vitamin C, and vitamin B6.
Do not skip your meals, eat consistent balanced meals that contain protein, healthy fat and fiber.
The best foods for luteal phase:
- Cabbage
- Sweet potato
- Pumpkin
- Millet
- Cucumber
- Chickpeas
- Salmon
- Sunflower
- Spirulina
Breakfast: Millet Porridge
Lunch: Chickpeas Feta Salad
Dinner: Salmon Avocado Salad
HYDRATION
During this time water retention increases, which causes bloating and puffiness. Drinking 2 liters of water per day and hydrating with fruits and vegetables can help with this.
MOOD
Your energy and mood are starting to decline. Listen to your body during your luteal phase and do what feels best for you. You will feel less social and it is totally ok to enjoy more time with yourself.
2 Comments
Hi! I really like what you have here and feel it would be great for my needs. I noticed though it only goes to Day 28, so I’m curious how that works for someone who doesn’t have a 28 day cycle? Typically mine are currently 32 days average.
Dear Jessica,
If you have a longer cycle, you have to determine which phase of your cycle is longer. For example, if your menstrual phase is more extended (you are bleeding more than 5 days) you can repeat some of the workouts from menstrual phase. For instance, you do 2 times day 5 or day 4. Also, you keep following the nutrition recommendations for this phase as long as you are bleeding.
If your bleeding is not longer than 5 days, then you have to determine which phase is longer. You can take ovulation test strips to detect when is the middle of your cycle. If your ovulation is on day 15 or 16, then you just repeat workout Day 14 and Day 15 two times, and follow nutrition recommendations for the ovulatory phase along.
Happy cycle syncing!