Unlock Your Best Gym Results with Hormonal Cycle Syncing + Nutritional Support

Harness your hormones to train smarter, feel better, and amplify your results in the gym.

One week you’re throwing weights around like a powerhouse and the next, just surviving the warmup feels like a struggle. It's so frustrating but it's not weakness, It’s biology. You are cyclical by design and when you learn to tap into the beauty of it and support your body through it, the frustrations and feeling sub-par in the gym subside and you can feel empowered instead. Energy fluctuations throughout your cycle aren't random.. They’re the result of hormonally driven shifts in strength, stamina, recovery needs, and metabolic function. Learning to train with these shifts instead of against them unlocks faster progress, fewer injuries, and deeper resilience toward your goals. Your body moves in rhythms as old as time itself~ rising, peaking, softening, restoring. You are biologically regulated by design and intricately built to thrive when you honor each season of your cycle.

Most fitness plans are built for consistency, but as women, our hormones shift weekly or sometimes daily, and these fluctuations affect everything from energy and mood to fat metabolism, recovery, and muscle building. Because of this, sometimes the "just push through" mentality is to our detriment and we can find consistency in a way that actually supports the female body. When you learn to train with your cycle, fat loss feels easier, strength improves, and bloating, fatigue, and burnout stop running the show.

Here's a break- down of what's going on in your body, phase by phase...

This is based on a normal cycle and looks different for my irregular cycle/ severe PMS/ PCOS girlies. If you're interested in more on that, comment below and let me know and I'll write one up for you <3 Your cycle starts the first day of your period.

Menstrual Phase (Days 1–5)

What's going on: Your body is in a low-hormone state, which means estrogen and progesterone are at their lowest. Energy, coordination, and strength are temporarily reduced. Inflammation is naturally a little higher and your body is focused on detox and rest.

You can best support your body in this phase by supporting recovery, nurturing the nervous system, and maintaining blood flow without overtaxing the body. Focus on a longer warmup and cool downs and prioritize sleep, hydration, and magnesium intake. Allow yourself REST if cramps, fatigue, or heavy bleeding feel intense. Training during your period can feel nurturing, not punishing. You can maintain muscle memory and blood flow without pushing for a PR. The luteal and follicular phases are where you can hit it harder, not here. It's important to allow yourself into your feminine needs, ladies. Our society wants you living in your masculine, but let's reframe that and take our power back!

Best moves: 👉 Gentle strength training~ very light, low volume.

Think bodyweight, bands, light dumbbells. Focus on form and range of motion, not heavy lifts. With lifting weights, go lower reps and lighter weight, maybe 2 sets of 8–10 reps max.

👉 Mobility and flexibility work.

Hip openers, spinal mobility, gentle dynamic stretching.

👉 Walking~ No need for a weighted vest in this phase.. Keep an easy to moderate pace.

This is great for circulation and lymphatic movement without straining the body while it cleanses and detoxes for you.

👉 Low-intensity steady-state cardio (LISS)

Think a casual bike ride, easy rowing, or elliptical without resistance. I know this is hard for my Burn girlies. Don't shoot the messenger!

👉 Restorative yoga or Pilates

Don't overlook this, friends! Focus on breath work, pelvic floor engagement, and light core work.

Nutritional support: Your body is shedding the uterine lining, which attributes to the fatigue and cramping most women experience, but changes in appetite often come during this phase too. Here's how you can support your body in the menstrual phase with food:

👉 Blood loss can lead to a decrease in iron levels, so it's super important to focus on iron-rich foods to replenish what's lost. Iron is essential for red blood cell production and preventing fatigue. Good sources are grass-fed beef, liver (most people scoff at this, but it's probably the most important and effective suggestion on this list!,) spinach, lentils, chickpeas and beans, and pumpkin seeds. 👉 Bone broth, warming meals, hydration with minerals Bone broth is soothing and packed with nutrients like collagen, gelatin, and amino acids, which support gut health and reduce inflammation. It's rich in minerals like calcium, magnesium, and phosphorus, which support your joints, skin, and gut health while helping with the body's natural detoxification process. Warm soups, stews, or casseroles made with a mix of veggies, lean proteins, and anti-inflammatory herbs and spices are so comforting and give you nutrients without overtaxing the digestive system. 👉Incorporating root veggies like carrots, sweet potatoes, and squash into meals offers a gentle, warming effect and provides essential nutrients, and they are so freaking delish! My fav! 👉Dehydration can worsen cramping, fatigue, and mood swings, so get your electrolytes in with herbal teas with added minerals (magnesium-rich teas like chamomile or peppermint,) or electrolyte drinks with low added sugar to help replenish lost minerals. Coconut water with no added doodoo is a great way to go, or just simply adding a pinch of salt to your filtered water!

👉 Add in magnesium and turmeric Magnesium can help with cramping and muscle support because it helps relax the body. You can get it from your food in dark leafy greens and nuts and seeds, or you can take a good clean supplement. If you go that route, choose magnesium glycinate or citrate for this purpose and take it before bed!

Follicular Phase (Days 6–13)

What’s going on: Estrogen starts to rise, bringing your energy and mood up with it. Insulin sensitivity improves. You’re more resilient to stress, so strength and endurance are increased as well. This is a great time to focus on more intense workouts and strength training.

Best moves:

👉Strength Training!

Focus on heavy lifting with compound movements like squats, deadlifts, bench press, and rows. This is when your body can handle more load and intensity!

👉Progressive Overload! This is the time to put that natural energy to use and push for strength gains by deepening your range of motion and increasing your load (the weights you're using) and/or your reps!

👉HIIT (High-Intensity Interval Training):

High-intensity cardio is highly effective for fat burning and increasing endurance and this is the time to push yourself! Try intervals of sprints, battle ropes, or cycling at max effort for 20-30 seconds, followed by short rest periods. My bootcamp people, MetCon, Burst training, and tabata style formats are yours to crush in this phase! 👉 Plyometric Work

Exercises like box jumps, jump squats, and burpees (I know you love 'em!) can be fun and energizing, helping to build power and explosiveness. The higher levels of estrogen during this phase help with recovery and performance.

👉 Flexibility and Mobility

While you're likely to have more energy, it's always a good idea to work in some flexibility routines like yoga or dynamic stretches to keep the body fluid and prevent injury, especially since you'll likely be pushing your body pretty hard this week. Light walking or stretching is also a good idea to allow for adequate recovery, as always.

You can adjust the intensity based on how you feel, but this phase is generally about taking advantage of your increased energy and focusing on strength and endurance! LFG!

Nutritional support: During the follicular phase, your body is ramping up estrogen production, which can affect your metabolism, energy levels, and recovery. Here's how you can support that with food: 👉 Lean proteins to support muscle recovery and growth. Some good sources are lean meats (chicken, turkey, beef), fish, eggs, tofu, tempeh, legumes. Pair them with starchy carbs like squash, sweet potatoes or rice pre- and post-workout for sustained energy! 👉 Fiber for gut health. Estrogen is metabolized and processed in the gut, and a healthy gut microbiome can help you manage estrogen levels effectively. Fiber helps with digestion and hormone regulation. Good sources are vegetables (especially cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower), fruits (berries, apples, pears), whole grains, legumes, and seeds. 👉 B Vitamins for energy and hormone support, especially B6, B12, and folate. These are crucial for energy production, reducing fatigue, and supporting healthy hormone levels. Some good sources are leafy greens (spinach, kale), fortified grains, legumes, eggs, poultry, fish, and good, quality dairy.

👉 I always recommend creatine to support strength and endurance, mental clarity and brain fog and so much more! Such a wealth of a nutritional supplement and so safe to take!

This phase is a great time to experiment with intermittent fasting if you've been wanting to try it out! Your energy levels will support you in this.

Ovulation (Days 14–16)

What’s going on: Estrogen peaks, and your luteinizing hormone (LH) surges~ Oh, HI, max strength, energy, and coordination! These days are the best of the best for your training! By combining intense exercise with nutrient-dense foods that support estrogen's role during ovulation, you'll optimize energy, performance, and recovery.

Best moves:

👉Heavy lifting, metabolic conditioning, HIIT, group fitness

👉Go for your PRs—this is your peak performance window 👉Longer sessions of moderate-intensity cardio (running, cycling) to boost endurance and cardiovascular health.

👉This is the ideal time for social, confidence-boosting workouts. What up, Burn Bootcamp? <3 👉Prioritize recovery: More intense workouts = more repair

Nutritional support:

👉Anti-inflammatory nutrients (omega-3s, berries, cruciferous veggies)

👉Extra hydration—rising estrogen can increase sodium retention 👉Nutrient-dense foods support hormonal balance, enhance energy, and aid in muscle recovery during this phase. Key Nutrients for this window are:

• PROTEIN: Support muscle repair and energy

• Healthy Fats: Essential for hormone production (avocado, olive oil, nuts, fatty fish).

• B Vitamins: Boost energy and support metabolism (leafy greens, whole grains, legumes).

• Zinc: Important for immune function and hormone balance (pumpkin seeds, shellfish, beans).

• Antioxidants: Protect cells from oxidative stress (berries, dark chocolate, leafy greens).

  
  

  

Luteal Phase (Days 17–28)

What’s going on: Progesterone rises, which can lead to increased fatigue and lower motivation. Your body starts shifting toward rest, repair, and introspection. This is where PMS can creep in. Workouts should be balanced with more recovery to accommodate hormonal shifts.

Best moves:

👉Moderate weights with slower tempos. Lighter weights with higher reps is best, focusing on full-body workouts to maintain strength without overexertion.

👉Walking, pilates, steady-state cardio

Nutritional support: Increased Progesterone can lead to increased appetite, cravings, and potential bloating. Focus on stabilizing blood sugar, managing cravings, and supporting hormonal balance.

👉Stabilize blood sugar with protein + fat at every meal

👉Focus on magnesium, B6, fiber, and cruciferous veggies

👉Avoid too much caffeine or sugar—they worsen PMS and fatigue 👉Key nutrients to include:

• Complex carbs to help manage cravings and support energy levels (sweet potatoes, quinoa, oats).

• Magnesium to support relaxation and alleviate PMS symptoms like bloating and cramps (dark chocolate, leafy greens, pumpkin seeds).

• Vitamin B6 to supports mood regulation and reduces PMS-related irritability (bananas, chicken, turkey).

• Healthy fats to balance hormone production and support sustained energy (avocado, nuts, olive oil, fatty fish). Healthy fats are a slow burning fuel for energy in your body, they aren't stored away for energy for later like carbs. Incorporating them can make a big difference in your energy.

• Vitamin E to help reduce inflammation and ease symptoms like breast tenderness (almonds, sunflower seeds, spinach).

• Fiber to support digestion and helps reduce bloating (vegetables, whole grains, legumes).

  
  

  

  
  

The Power of Syncing Up

Ladies, your cycle is not a burden, it’s what makes you a superwoman and it's your built-in blueprint. When you align your workouts with your hormonal rhythms and support your body with proper nutrition in each phase, you get better results with less burnout.

Cycle syncing is a tried-and-true tactic in my toolbox to add to my clients' nutritional protocol for body composition changes that are sustainable and to support hormone balance and lasting energy through all the seasons a woman's body goes through in just one month :)

Are You Ready to Train Smarter with Your Hormones?

If you're ready to take this information a little deeper, download my free Cycle Sync Training Tracker to start mapping your workouts and nutrition based on your body’s phases!

>> Click here to get your free tracker now! <<

And if you’re tired of trying to figure it all out alone~ your hormones, your gut, your nutrition~ I built the U.P.R.O.O.T.™ Method just for you.

It’s a high-touch, root-cause coaching experience for women who are done with bandaids and ready to heal and thrive.