Honoring the Sacred Cycle: Fitness and Wellness in Harmony with the Menstrual Cycle
Women are woven with a unique and powerful thread - the menstrual cycle. This natural rhythm, often overlooked, carries insight into a woman’s overall well-being. In this post, we talk a little bit about each phase and what comes with it.
Embracing the Menstrual Cycle: A Source of Power
The menstrual cycle is not just a physical occurrence; it is a sacred process between the body, mind, and spirit. Each phase - menstrual, follicular, ovulatory, and luteal - comes with its own energy and purpose. Rather than viewing menstruation as a hindrance, it can be seen as a time of introspection and renewal. Understanding and honoring these phases can empower us to synchronize fitness routines, mental well-being, and nutritional intake with our bodies’ natural rhythm.
Disclaimer: The truth is sometimes it can be a hinderance. Specifically our menstrual phase. It can bring a lot of pain, sometimes anxiety and even trauma for some. This blog is meant for people who want to embrace their cycle. Embracing does not mean absolutely loving. It means just being. Taking medicine for pain or birth control does not mean you can’t embrace your cycle. It also does not make you less of a woman. If you don’t currently have a cycle, that does not make you less of a woman. If you’d like to learn a little more about the cycle, read on. Lastly, if you re experiencing anything that you feel is abnormal with your cycle, speak with your doctor. This is not medical advice, just a blog.
Menstrual Phase: Embracing Rest and Renewal
During the menstrual phase, the body is in a state of release and renewal. It’s a time to honor the body’s need for rest and gentleness. Engaging in light, restorative exercises like yoga, meditation, or gentle stretching can provide relief from cramps and promote relaxation. Listening to the body’s cues and allowing ample rest can facilitate the body’s natural detoxification process. If you find yourself having minimal to no pain and a little energy, feel free to engage in resistance training. Eating nutrient dense foods like iron-rich spinach and omega-3-packed flaxseeds can help to provide the extra nutrients your body required during this special time. Indulge in self-care practices, dark chocolate and hot teas. Ginger, chamomile, raspberry leaf and turmeric tea can help ease minor cramps. Heating pads, Tylenol and rest may be your best friends for this week.
Be easy on yourself.
Follicular Phase: Embracing Energy and Renewed Vitality
As the body transitions into the follicular phase, energy levels surge. This phase is ideal for engaging in moderate to high-intensity workouts. Cardiovascular exercises like jogging, dancing, or cycling can capitalize on the body’s increased endurance and stamina. Setting fitness goals during this time can be particularly rewarding as the body is more resilient and receptive to challenges. This is the week you’re likely to hit personal records so don’t be afraid to push yourself a little bit.
Ovulatory/Ovulation Phase: Embracing Balance and Harmony
The ovulatory phase is characterized by a delicate balance between energy and relaxation. Pilates, strength training, and balance-focused exercises can provide stability and promote muscle tone. This phase is also an excellent time to explore mindful activities like nature walks or meditation, fostering a deeper connection with oneself and the environment. Try an outdoor workout or a group workout. Experiment a little this week! You may feel a little extra confident and beautiful this week as well.
Luteal Phase: Embracing Calm and Self-Care
During the luteal phase, the body prepares for a potential pregnancy. This phase can come with heightened emotions and physical sensations. Engaging in calming exercises like restorative yoga, swimming, or tai chi can soothe both the body and the mind. Prioritizing self-care, such as adequate sleep and nourishing meals, can alleviate symptoms like bloating and mood swings. This week probably hits you hard. All of a sudden you’re constantly exhausted, your legs feel too heavy to jog and your energy depletes faster. That is okay. Take it easy. If you usually work out three times a week, make it two times instead or sub a few days out for home workouts. Hone in on your morning routine and nightly rituals to help manage your mood. Eat hearty foods to prepare you for the week to come.
Honoring the cycle of women, including the menstrual cycle, is an empowering practice that aligns the body, mind, and spirit in a harmonious symphony. It’s not always beautiful and it’s certainly not easy but it’s a part of a lot of us. Some of us embrace it and some of us don’t. And if you don’t- that’s okay. Let us celebrate the female body regardless of what we decide to do with our owns. If you do choose to align your fitness journey with your cycle, stay tuned and look out for work out plans coming to fleurafit.com. If not, stay tuned anyway because FF is for every woman.
