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.
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:
Breakfast: Sourdough With Eggs and Avocado
Lunch: Broccoli Pasta Salad
Dinner: Quinoa With Shrimps
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.
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.
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:
Dinner: Tomato Pasta
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.
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.
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:
Breakfast: Chia Breakfast Bowl
Lunch: Meaty Mushrooms
Dinner: Lentils soup
Two liters of water per day is suggested during ovulatory phase. Increase fiber intake by adding a greens powder to your water.
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.
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:
Breakfast: Millet Porridge
Lunch: Chickpeas Feta Salad
Dinner: Salmon Avocado Salad
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.
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.