This is probably one of the most important and interesting blogs you will read to help you understand your body a bit more!

How many times do you say, “I have no energy today” or “last week I Iifted so much heavier – I don’t know what’s wrong with me today”, well you know what…nothing is wrong with you! Unfortunately being a woman can suck from time to time, and unlike men, our hormones go up and down weekly…….unfortunately my hubby takes the brunt of this! doh!

DID YOU KNOW THAT US WOMEN HAVE 4 PHYSIOLOGIES EACH MONTH!?
No wonder we don’t know whether we are coming or going half the time!

Here is a quick breakdown of each physiology and how we should train in each phase!

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Week 1: Menstrual Cycle
This is day one of your cycle when you’ve just started your period. During this phase, your oestrogen and progesterone are at their lowest, making your carbohydrate/glycogen fuel stores more easily accessible. These low levels also make you feel tired and sluggish, and often we use this as an excuse to stop training; however, the release of endorphins is a natural pain killer so exercise will help you overcome any discomfort.

Winners Class Tips!
You might not feel like it, but this means the menstrual phase is perfect for getting the most out of high-intensity workouts. If you don’t feel your strongest, then lift lighter in the sessions and move faster! If you still feel strong, hit it hard!

Nutrition
Make sure your carb intake is higher during this time, particularly just after you work out, to make sure your body doesn’t burn out. So that’s the only excuse you need to celebrate all your hard work with a big bowl of pasta on the sofa afterwards.

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Week 2: Follicular Phase (the week after menstruation)
The follicular stage starts alongside menstruation, but it lasts for around a week longer. Once your period has stopped and you get to the start of week two of your cycle, your body will have an increase in oestrogen but progesterone will remain relatively low.
Oestrogen helps the body build muscle, while progesterone can interfere with it, so take advantage of this hormone change and make full-body weights your focus.

Winners Class Tips!
Increase your weights and move faster as this week you will feel much stronger than the previous week. Take advantage of the increase in energy levels you will have.

Nutrition
Ramp up your protein intake in this phase to help you build your muscles!

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Week 3: Ovulation
Around day 14 – 20 your oestrogen and progesterone levels will hit their peak, and this is the time you should push yourself with your heaviest weights while you’re working out, rather than aiming for plenty of reps on lighter weights.

Winners Class Tips!
Go hard – or go home! This is the time when you can lift your heaviest so go for those big dumbbells and push those muscles! Do not miss this opportunity to lift heavier in this week, aim for those personal bests!

Nutrition
Keep protein levels high to replenish your muscles after your heavyweight workout!

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Week 4: Luteal Phase (the week after ovulation)
This is the last week – two weeks of your cycle, where your body prepares for your period to start again. Unlike earlier in the cycle, your body is now burning fat rather than carbs or glycogen, so you’ll want to focus on cardio to make the most of this phase.

Water retention and other pre-menstrual symptoms can make high-intensity workouts feel much more taxing and this is often the time in the cycle where you may lose the most motivation and report feelings of sluggishness. Progesterone is the most dominant hormone in this phase which also increases our temperature so if you are struggling more in this phase, don’t worry – it’s just our bloody hormones affecting our heartrates and breathing rates.

Winners Class Tips!
Power through and move fast but do not feel guilty if you need a rest or need to reduce your weights! This phase is also a great phase to endure Yoga! Stretch, deep breaths and understand actually how amazing you are!

Nutrition
You will most likely want to reach for those sugary snacks however try and keep those sugar cravings at bay and choose slow-releasing carbs to give you energy throughout the day!

I hope this helps ladies!

Talk Soon,

Clo x