As women, our bodies move through powerful cycles every month yet traditional fitness advice often ignores this.
Instead of pushing yourself with the same workouts week after week, cycle syncing invites you to honour your hormones, moving with your body not against it.
When you align exercise with your menstrual cycle, you experience more energy, better results and deeper connection to your body.
Here’s how:
✾ Menstrual Phase (Days 1–5): Rest & Restore
Your energy is at its lowest. Gentle yoga, walking, or simple stretching supports your body while it rebuilds. This is a time for inward focus.
✾ Follicular Phase (Days 6–13): Build Energy
Estrogen rises, boosting mood and stamina. This is the perfect window for cardio, strength training and trying something new; your creativity and motivation are naturally higher.
✾ Ovulatory Phase (Days 14–17): Peak Power
Your energy and confidence peak. HIIT, spin, dance classes, and social workouts feel aligned here. Harness this surge; it’s your body’s natural high.
✾ Luteal Phase (Days 18–28): Slow & Steady
Progesterone rises, and energy may decline. Shift towards pilates, barre, or moderate weight training. Towards the end of this phase, prioritise rest and calming movement like walking and yoga.
Cycle syncing isn’t about restriction; it’s about alignment. ✾
By honouring your natural rhythms, you move in a way that feels supportive, sustainable, and deeply feminine. When you exercise in harmony with your hormones; your body thanks you with energy, balance and resilience.
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AMIIRA♡
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