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    Balancing Hormones Part Four: Cycle Syncing Our Workouts

    Jun 30, 2017 • Hormones, Wellness & Lifestyle

    Balancing Hormones Part Four: Cycle Syncing Our Workouts

    Cycle syncing our workouts is about gaining new perspective and honoring how we feel in each phase.

    This means putting the extra energy we have in the first half of our cycles to good use and resting or doing restorative exercise in the second half. 

    Wait, what?! Did she just say rest?!

    Before you get your panties in a wad, I know what you’re thinking. How am I going to lose weight and balance my hormones by resting or doing restorative yoga? 

    This concept is especially difficult for women since we tend to gravitate toward rigorous, sweaty exercise in order to lose or maintain weight when in reality, doing these intense workouts in the wrong phase can actually backfire and slow the process of reaching our goals. So no, running every day will not help you lose weight more quickly.

    Alisa Vitti (my idol and the author of Woman Code), often talks about male olympic athletes and how they train with their 24-hour hormonal patterns. They’ll eat at specific times, strength train at specific times and do cardio at specific times. This allows them to work with their cortisol and testosterone levels to prevent injury, increase fat loss and maximize muscle gain. Obviously, professional athletic training is all very purposeful and science-based. 

    As women, we can and should be exercising with our cycles and fluctuations too, but our hormonal patterns stretch out over an average of 28 days rather than a 24 hour period. 

    This is exactly why we can’t compare our daily schedule to that of a man’s! Men can do the exact same thing every single day and be perfectly happy. They have a hard time relating to our hormonal fluctuations, simply because they don’t experience them. Sure they have off days but for the most part, it’s the same pattern every day.

    Caring for our bodies means taking the way we’re designed (as women) into account and using that information to optimize our workouts, lose weight naturally, improve performance, achieve the results we want more quickly and feel great while doing it. 

    Balancing Hormones Part Four: Cycle Syncing Our Workouts

    What is cycle syncing?

    Cycle syncing is a commitment to each phase of the month, for the long term. We must shift our mindset to invest in our health as it shapes how we age! This means learning to recognize how we feel before, during and after a workout, and doing so for each phase. Over time, it becomes a practice where you’ll soon be able to recognize the shift in hormones and know what you’re body is craving and wanting at that time, in all aspects of life – not just your workouts!

    I love the “high” from high intensity exercise just as much as the next person but each month, there are times when it seems like every cell of my body is discombobulated and going against me, like I’m not on my A game. My balance is off, my stamina is noticeably lower and my cozy bed is calling my name. Then there are times when high intensity exercise feels somewhat effortless, like I’m fully in tune with my body and loving every sweaty second. Other times, I just want to feel strong and train my booty with weights.

    I know you ladies can relate!

    Exercise is meant to burn off extra energy (when we have it) and make us feel good. It’s not about pushing through strenuous workouts we absolutely hate when we’re sluggish, off balance and lacking in energy, just for the sake of crossing cardio off our to-do list. 

    There’s no reason to do a workout that’s too intense for the phase you’re in, only because you think it will help you lose weight, because it won’t. All it will do is use up every last bit of your stored energy and then use up your adrenal gland reserves to offset what estrogen and progesterone are not providing for you during that phase. This causes a spike in stress hormones, which we do not want, because when the body is stressed, it holds onto any extra weight we’re carrying due to cortisol. 

    I would often wonder what the heck is wrong me during my “off days” when the only workout I want to do is meditate/sleep on my yoga mat? LOL. Am I being lazy? Should I power through even though I’m really not feeling it? 

    The answer is no!!

    Listening to our bodies and honoring how we feel works to our benefit. Being lazy versus actually not having energy is something only you can decide but don’t worry, following Alisa’s protocol (listed below) helps us determine where we’re at and what exercise we should be doing. When we honor our flow and take care of our bodies, things begin to work themselves out naturally. 

    I’ve been cycle syncing my workouts for a little over 2 months now and life is SO much easier. I can switch things up each week so I don’t get bored, I don’t have to do HIIT or cardio while on my period and it takes the guesswork out of so many aspects of day-to-day life. 

    It changes everything about our relationship with our bodies.


    Cycle Syncing Our Workouts:

    Follicular Phase:

    This is the time to try new workouts! You’re more open to stepping outside of your comfort zone at this time and new activities are more likely to stick if you start them in this phase than in any other phase. So try a new class with a friend or join the gym you’ve been wanting to join. You also have the energy for harder workouts, so things like cardio, dance classes, yoga sculpting, etc. Have fun with trying new things and being in new situations!

    Ovulatory Phase:

    You have the most energy and are the most social during this phase, so use it to your advantage! Go all out with cardio, HIIT (high intensity interval training) weight lifting, plyometrics and bootcamp. Group settings are great at this time since connecting and socializing with others feels good! Hot yoga or any fast-sequence yoga class, spinning, or any type of super sweaty workout to burn off excess energy.

    Luteal Phase:

    This phase lasts for two weeks (or 10-14 days). During the first week, you may still have high energy, so continue on with the strenuous workouts during the ovulation phase, then start to scale it back with more core-focused workouts like pilates, vinyasa yoga, mat work and body resistance exercises. You may prefer to workout at home rather than going to the gym during this time! Since you may start to feel sluggish and experience water retention, choose lower-resistance cardio like the elliptical, or walking.

    Menstrual Phase: 

    This time is all about resting, recovering and doing soothing, restorative activities to flush cortisol and get some good-feeling hormones fluctuating in the body. Stretching, twisting, medicinal type of yoga, yin yoga and walking. Lots and lots of naps! When you feel like napping (especially on day one and two of your period), do it! Toward the end of your period, your energy begins to rev back up again for the follicular phase.


    Where should you start?

    • Get my book, The Happy Hormone Guide book!
    • Start by tracking your cycle from your last period, using the My Flo tracker app
    • Begin cycle syncing by implementing the suggestions for food, exercise and lifestyle. Even if your cycle is irregular, start in whatever phase the app says you?re in and follow it. Doing this will help balance your hormones, even if your body isn?t matching up yet, just stick with the recommendations. There won?t be major changes overnight but in 2-3 months, you should start to notice differences. There are specific programs you can purchase but I haven?t purchased these; I?m just using the book and app and her other resources and learning on my own.
    • Check out these exercise articles on the Flo Living blog

    >>>> read part one: the pill and tracking your cycle

    >>>> read part two: foods for each cycle phase

    >>>> read part three: supplements & herbs

    Have you guys started cycle syncing your workouts?! How are you liking it so far?! Can’t wait to hear your thoughts on all of this! Hope you have the best weekend and Happy 4th of July to all my American readers!!

    You Might Like These too:

    • Balancing Hormones Part One: The Pill and Tracking Your CycleBalancing Hormones Part One: The Pill and Tracking Your Cycle
    • Seed Cycling Energy BallsSeed Cycling Energy Balls
    • A Peek Inside My Gym BagA Peek Inside My Gym Bag
    • Hormone Healing Plant Based PlanHormone Healing Plant Based Plan
    • Balancing Hormones Part Two: Foods For Each Cycle PhaseBalancing Hormones Part Two: Foods For Each Cycle Phase
    • The Glow Down: Workout Routine, Probiotics, Where I ShopThe Glow Down: Workout Routine, Probiotics, Where I Shop
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    Reader Interactions

    Comments

    1. Jennifer

      August 03, 2020 at 6:16 am

      Hey, Shannon! I’m 36 years old and am only *just* being exposed to the phases that women go through each month. I can’t believe we’re not taught this stuff! I’ve asked other women my age, and none of them have heard anything about it. This article is super helpful as a starting point, and I can’t wait to dig deeper. Thanks for putting this information out there!

      Reply
    2. Teresa Fisher

      February 24, 2019 at 5:13 am

      If the follicular phase also begins when menstruation starts, how can the suggested activities be so radically different? During the follicular phase you say we’ll have energy but during the menstrual phase you say to rest. I’m confused!

      Reply
      • Shannon Leparski

        February 25, 2019 at 4:15 pm

        Hi Teresa! Not sure where you are seeing that but when menstruation ends, the follicular phase begins!

        Reply
    3. Jenna

      September 11, 2017 at 7:13 am

      Hi Shannon, I am loving all of your blogs and recipes 🙂 I wanted to know…what is your workout routine? Jenna xxx

      Reply
    4. Carmen

      July 23, 2017 at 5:14 pm

      This might be a stupid question, but what if you take birth control and hormones are a little more regulated?

      Reply
      • Shannon Leparski

        August 18, 2017 at 2:18 pm

        Hey Carmen!

        That’s totally fine – it’s still beneficial (more so if you plan to transition off the pill/birth control) but I always say we must listen to how our bodies are feeling and that’s the most important thing!

        Reply
    5. Tori

      July 10, 2017 at 12:36 pm

      I am pretty much obsessing over this right now! I have loved reading all of these and I am so excited to give this a shot!! Thank you for all the research and hard work you have put into this. I love your blog! Your awesome girl!

      Reply
      • Shannon Leparski

        August 18, 2017 at 2:20 pm

        Thanks so much Tori! So glad you are loving it – I’m just as obsessed with all of it as you! It’s worth trying out, right?! Hope all is well and let me know how it’s working for you!

        Reply

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    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

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    SHANNON LEPARSKI / IHP
    yes, being a mama will always be my #1 priority bu yes, being a mama will always be my #1 priority but in that I’ve sort of lost myself.

It’s my own doing too so don’t feel bad for me 😂 because it truly never felt right to leave my girl. We are very attached. Am I crazy? Yes, probably. But I’m okay with that. I realized my baby will be FINE if I go get a professional haircut or a pampering pedicure. Idk what changed but I think it’s the fact that I’m noticing more wrinkles and my hair could use a transformation. It’s greasy, heavy and lacking life. So I’m getting a haircut this week 💇‍♀️ I’m changing to a customized hair care system AND I’m scheduling a hydra facial because my skin desperately needs hydration. My skin, hair and nervous system need some serious self care haha.

Mamas, it may not feel right just yet to prioritize you but the time will come. Just follow your intuition 🖤🖤🖤 you deserve it.

#hairlove #selfcare #mamablogger #momlife
    bottomless king coffee please 🖤 #tiredmama wh bottomless king coffee please 🖤 #tiredmama 

what are you guys up to today?! I’m installing our new shower filter that I can’t wait to share about, running errands, cleaning, thinking about dinner, the usual Sunday things 💗💗💗
    HANDLE NAME CHANGE!! I’ve been wanting to do th HANDLE NAME CHANGE!!

I’ve been wanting to do this for a while as a fresh start with all the changes to my “brand” in the last year. It feels right to just use my name 😀 (fun fact: I haven’t taken my hubbys last name yet because of business paperwork that I’m too lazy to figure out 😅 name changes are complicated) 

@theglowingfridge started out of my love for the plant based lifestyle but so much has changed in the last 9 years and I’ve been itching to update. Nothing else will change and my blog will still remain as is, if you still use my recipes and such. Love you all and thank you for supporting me through all these changes 🤍🤍🤍

#namechange #handlechange #branding
    what I eat for gut health, happy hormones, healthy what I eat for gut health, happy hormones, healthy skin & hair, and to be a patient mama 🖤

When my blood sugar is on a nasty rollercoaster, I’m not the best mama that I know I should be for my girl. I’m more irritable and short. So I prioritize protein, healthy fats and carbs at each meal. This helps me feel balanced and provides energy to play and chase after her all day! I need all the fuel I can get.

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    I don’t get ready everyday… But when I do I f I don’t get ready everyday…

But when I do I feel better, duh! And more confident. More productive. Happier in general. Of course I have super lazy days but I try to get myself together because I’m more likely to leave the house, you know mamas? I hate when people ask “why do you get ready if you’re home all day”.. 

I’m sharing different content like this because I feel like it and don’t want to be stuck in a box 😀

#grwm #sahm #selfcare
    I mean if you drink it everyday… It should be o I mean if you drink it everyday…

It should be organic, mold-free, tested for mycotoxins and taste delicious, etc. King coffee goes a step further with a therapeutic dose of reishi spores, the most powerful and potent part of reishi mushroom! Most other companies use the lucidum part of reishi, in case you’re wondering 👑

Want more info? DM me “king” and I’ll send you the deets 🤍🤍🤍

#kingcoffee #reishicoffee #reishi #healthycoffee #organic

    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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