Acknowledging Individual Differences During Menstrual Cycles: Coach Patrick emphasizes that each woman experiences her menstrual cycle differently, and this affects their workouts. Some can train hard without issues, while others may feel paralyzed or weak during certain phases.
Understanding the Four Phases of the Menstrual Cycle: Coach Patrick explains the four phases of the menstrual cycle—menstrual, follicular, ovulation, and luteal—and how hormonal changes during each phase can influence energy levels, mood, and physical performance. This sets the foundation for understanding how to tailor workouts during each phase.
Training Recommendations by Phase: Specific workout adjustments are recommended for each phase:
Adaptability and Flexibility in Workout Routines: The importance of listening to one’s body is emphasized. Women are encouraged to adjust workouts according to how they feel, particularly during their menstrual phase, while still maintaining a level of consistency to stay on track with their fitness journey.
Nutrition and Recovery During Menstrual Phases: Proper nutrition and recovery are essential during the menstrual cycle. Focus on nutrient-dense foods, hydration, anti-inflammatory foods like berries, leafy greens, and healthy fats, and prioritize sleep to manage fatigue and hormonal changes.
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