In this first installment discussing periods, I am going to teach you how to adapt your training in line with the hormonal, psychological, emotional, and physical adaptations occurring in your body as you cycle.

The quote below from the creators of BirthFit! beautifully sums up a loving-kindness and optimization approach to training as a woman.

Firstly, I’d like to cover the four-five possible phases of the cycle, honoring how it is a month by month (on average) rhythm of life.

The 4–5 Phases of Your Deep Red Sea of Love

Phase One: Menstruation

This is what most people typical call their “period.” It is those 4–7 days where excess lining of the uterus that had been prepared for implantation is no longer needed because implantation did not occur and it is gradually released.

Phase Two: Follicular Phase

The egg matures in the ovary until ovulation. During this time, estrogen rises (and drops after ovulation), which is helping the uterine lining to thicken and grow. Estrogen also influences the production of cervical mucus. With a healthy cycle, adequate cervical mucus is produced five days prior to ovulation. This is your fertile window because sperm can survive in this hospitable, pH supportive environment.

Phase Three: Ovulation

FSH (follicle stimulating hormone) and LH (luteinizing hormone) stimulate the release of an egg. Estrogen further increases to increase the lining of the uterus. And testosterone increases driving libido and then dropping around ovulation. Once ovulation occurs, the cervical mucus will dry up overnight and the basal body temp (temperature upon waking) will increase ~1°F.

Phase Four: Fertilization Phase

It’s truly amazing that fertilization happens as often and as normally as it does! For it to occur, neither the egg nor sperm can have any life-threatening genetic mutations. Timing also matters. Reminder, the egg is viable for 24 hours after ovulation. Sperm are viable 3 to 5 days in the presence of fertile mucus. For this reason, we say the fertilization window is +/- 3 days from ovulation. Any sex during this window could result in fertilization.

Phase Five (or Four) Luteal Phase:

If fertilization of the egg does not happen, the luteal phase begins the day after ovulation and goes up to the day before menses. The luteal phase has an average length of 13 days and can range from 10 to 16 days. While estrogen levels rise in the first half of the cycle, progesterone levels peak in the luteal phase, or the second half of the cycle. Progesterone is necessary for maturing and strengthening the uterine lining, making it receptive to a fertilized egg when it’s time for implantation.

While progesterone peaks, estrogen does experience a second (smaller) peak around the same time to support implantation. This window is about 7 to 10 days after ovulation.

As women, our energy ebbs and flows much like the moon, whose (in our perception ;)) lightness and luminance then darkness and seclusion go in rhythmic monthly cycles.

The New Moon — as you can witness, is a period of vast blackness, when we shed. Not ironically, we can feel moodier, fatigued, a need for more private time and self-reflection, and slowing down. The messages you hear in that silence and solitude may inform your new ways of walking int the world after you shed.

The Full Moon — as you can witness, too, is a period of expansive light (in Hebrew, called “Ein Sof” or ‘infinite light’), when our energy peaks, sociability surges, and we crave more sex.

While there are no cheat codes in life, knowing the hormonal, physiological, psychological, emotional, and physical signatures of each of your cycle’s phases both intellectually and viscerally is as close as it comes to a cheat code to unlocking your best life and training.

Next, I expand on how your energy, moods, inclinations, and needs may change during each phase.

During Menstruation:

energy slows down
feel more of the gravity of life
retreat inward
more quiet time
crave a slower or even paused pace of life

During Follicular Phase:

geared for strength training, as estrogen and testosterone rise
energized to get out of your shell and explore
surges in creativity
feel open to trying new things
building-mode

During Ovulation:

peak energy
blossoming into a new you
get after personal bests
may feel some “grist for the mill”…cramps may creep in so there is some overcoming of discomfort to do, but the body is ready for the intense efforts
you radiate like the sun in the Arizonian desert

During Luteal Phase:

Birthfit explains that this phase can be considered as having two chapters: “climbing the mountain” and “descending the mountain.” In chapter one, you feel more energy and outward focus. In chapter two, you feel more subdued and inward focus. This phase is unique in that sense, that you’ll get the paradoxical blend of feels.

In Chapter One:

increase in energy and outward focus
ready to lift
primed to build muscle

In Chapter Two:

feel subdued and inwardly focused
ready to restore
primed to recover

Below, I detail both the paramount recommendations offered by Birthfit for each cycle (if fertilization occurs, this is a different ballgame — just a note to my pregnant ladies). For even more tuning in, I’ve offered a song or two I like to work out to during each phase that is infused with the frequency, tone, and vibe aligned with where you are in your flow.

Adapting and Optimizing Training During Each Of The Sea’s Stages

Fitness While You Menstruate:

For the slow down and reflective days, embrace movement flows and walking.

Focus on basic strength training training and hypertrophy over strength building- more reps at light to medium loads.
Focus on quality of work instead of quantity of work. And forget about time domains.
Incorporate dynamic movements as energy shifts.

[birthfit.com]

2. Fitness While You Are Fertile (Follicular Phase):

Go for heavier loads and lifts.
Try a new skill or class.
Embrace interval training and conditioning.
Consistently train and be mindful not to over do it.
If you have the option, schedule performance days during this phase and/or around your ovulation window.

[birthfit.com]

3. Fitness While You Ovulate:

If you have the option of scheduling performances, races, or testing your personal bests, this is an ideal window to do so.
Due to hormonal shifts, be sure to warm up and activate muscle groups appropriately.

[birthfit.com]

Give yourself permission to “push the pace” and do a heavier workload than you’d do in the other phases.
Incorporate Power and Explosive training.

4. Fitness While You Build A Nest For A Fertilized/Unfertilized Egg (Luteal Phase):

Be consistent in strength work and sport specific practice.
Utilize medium to heavier loads in the first half of the luteal phase.
Embrace gentle movement and flow sessions in the second half of the luteal phase.
Don’t forget that recovery days are just as important as training days.

[birthfit.com]

Please note that the base education of this content is directly derived from the Birthfit Coach curriculum and Birthfit website (birthfit.com) complimented by my unique insights, experience, and knowledge.

Stay tuned for more on making the most of your flow

In Love,

Coach Abby

Match Your Training Go’s and No’s With The Phases of your Flows 🔴