Training with your cycle

A Lifestyle Method No-Fuss Guide

Why It Matters

So often we beat ourselves up for not having the same energy every week. One week you’re smashing your workouts and feeling unstoppable, the next you can barely drag yourself through the day. Babe, it’s not you, it’s your hormones.

Your menstrual cycle has a huge influence on your energy, mood, motivation, and recovery. By learning to work with your cycle, not against it, you’ll:

• Reduce frustration and self-doubt

• Make the most of your high-energy days

• Feel less guilty about slowing down when your body needs it

• Build consistency that actually feels sustainable

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This isn’t about perfection. It’s about balance, listening to your body and creating habits that support your health and happiness, no matter the week of the month.

The Phases of Your Cycle

Menstrual Phase (Days 1–5) — Rest & Reset

Your period is your body shedding and starting fresh. Energy is at its lowest, cramps and fatigue are common.

• Movement: Keep it gentle — walks, stretching, restorative yoga. Think “moving for comfort,” not performance.

• Nutrition: Focus on iron-rich foods (leafy greens, lentils, beef, chicken, eggs) and pair with vitamin C (peppers, citrus, berries) to boost absorption. Hydrate to ease bloating.

• Mindset: Give yourself permission to rest. Slowing down now sets you up for more energy later.

  
  

Follicular Phase (Days 6–14) — Growth & Momentum

Oestrogen starts climbing, giving you more energy, motivation, and mental focus. This is your time to push forward.

• Movement: HIIT, cardio, strength training — your body is primed for progress. Start increasing weights or trying new moves.

• Nutrition: Protein for muscle repair, fibre and wholegrains for steady energy, healthy fats for hormone support.

• Mindset: Confidence often peaks — use this phase to set goals, try new routines, and challenge yourself.

  
  

Ovulatory Phase (Days 15–17) — Power & Performance

This is your “superwoman” window — oestrogen peaks, testosterone rises, and energy levels are at their highest.

• Movement: Heavy lifts, sprints, circuits — go for intensity! This is when PBs often happen.

• Nutrition: Colourful veggies, lean proteins, omega-3 rich foods (salmon, walnuts, chia) for recovery and joint support.

• Mindset: You’ll likely feel more outgoing and confident. Great time to book a group class or social workout.

  
  

Luteal Phase (Days 18–28) — Balance & Compassion

Progesterone increases, energy begins to dip, and PMS can kick in. Motivation might feel harder to find — and that’s okay.

• Movement: Focus on lower-intensity strength, Pilates, steady-state cardio, or yoga. Keep moving but ease the pressure.

• Nutrition: Complex carbs (oats, sweet potato, wholegrains) to stabilise mood, magnesium (dark chocolate, nuts, bananas) for cramps and sleep, and plenty of water.

• Mindset: This phase is all about being kind to yourself. Adjust expectations and focus on consistency, not perfection.

  
  

TLM Top Tips

✔ Listen first — every woman’s cycle is unique, so track your patterns.

✔ Fuel right — carbs aren’t the enemy, protein keeps you fuller, and chocolate has its place.

✔ Form over ego — never sacrifice technique for more reps or heavier weights.

✔ Self-care counts — sleep, hydration, and downtime are just as important as workouts.

✔ Track it — use an app (Flo is my fave) or journal to note energy, cravings, mood, and cycle days.