This article was written by The Zillennial Zine’s spring editorial intern Erin Galioto. Find her on Instagram at @eringalioto. If you would like to share an article with The Zillennial, send us an email at thezillennialzine@gmail.com.

I have always struggled to have a consistent workout routine. I start off so ambitious, working my ass off every day of the week, and eagerly pushing my limits. Then, my energy starts to taper off a bit. I miss a couple days here and there. Committed to the ambitions of me from last week, I push on. Inevitably, I push too hard when I’m tired and end up sick or injured. Only then do I give myself permission to take a break. After I lose momentum in my fitness journey, it can be weeks to months before I have the desire to start it back up again. And the cycle only repeats itself.

If this sounds like you, there may be a solution. We live in a male-dominated and constructed society which teaches us to push ourselves everyday. While this may work for the masculine energy, feminine flow works differently—it’s circular. When pushing ourselves everyday, we are working against our bodies. Failing to honor the ebbs and flows of our energy and hormones will only lead to feelings of burnout and defeat. If you are someone who menstruates, hacking your cycle is the key to working with your body and maximizing your potential. 

The Inner Seasons

Each phase of menstruation is like a season of life. For instance, the menstrual phase is winter. In the winter of our cycle, we must rest and reflect and our energy moves slower. Contrastly, ovulation is like summer. We have the most plentiful hours of energy and should capitalize on the ease of our flow. Knowing this, it only makes sense that an identical workout routine week to week would not feel sustainable. Understanding the amount of fuel in our biological gas tank will help us understand how far we can push in our workouts.

Menstrual Phase

The menstrual phase is the beginning of the cycle. It’s anywhere from three to seven days long. The uterine lining is shedding and hormone levels are at their lowest. During menstruation, it’s vital to rest up and tend to your body. Additionally, we are most intuitive during menstruation. It’s important to slow down and listen to what our body and mind is telling us. Overloading our schedules or overworking our bodies during this time will only distract and cloud our vision from essential analysis and reflection. In addition to journaling and creating intentions, here are the best types of movement to honor your inner winter:

• Napping: It is impossible to overdose on sleep during your menstrual phase. Shamelessly indulge in long or short naps whenever you have the opportunity.
• Long, slow walks: Walking is a great gentle way to get exercise while your body is in its most fatigued state. Walks are also a great modality for reflection.
• Yin Yoga: This type of yoga involves holding restorative positions for 5-10 minutes straight to really get deep into your muscles.
• Stretching and massage: Use straps, foam rollers, tennis balls, or any other instrument to loosen up your body and heal from the weeks prior. 
• Swimming: The suspension of your body in water is a great way to promote gentle, low-impact movement during menstruation.

Follicular Phase

After your rest, reflection, relaxation, you feel renewed, refreshed, and energized for your follicular phase. Estrogen and testosterone levels are on the rise. Lasting seven to ten days, the follicular phase is for new beginnings and new challenges. This is the perfect time to try something new and nourish your creativity. The follicular phase is our inner spring where our energy begins to bloom. Here are some workouts to blend into your routine:

• Cardio/HIIT: With your rising energy, cardio is the perfect movement to start off this phase and get that heart rate up.
• Vinyasa yoga: The flow of vinyasa yoga is the perfect mirror to your creative flow. This is the perfect time to try out a new asana or inversion.
• Group fitness: The follicular phase is a great time to socialize while you move and feel the collective energy of the room around you.
• Dancing: After the slowness of menstruation, dancing is a great way to feel freedom, release, and shake away any stagnation in the body.
• Pilates: The high intensity, low impact nature of pilates and barre is perfect for the follicular phase. If you’ve never tried it, sign up for a beginner class or search for an instructional YouTube video!

Ovulatory Phase

Welcome hot girl summer!!! Ovulation is a three to four day window where confidence and extroversion (and estrogen and testosterone levels) are at their peak. The ovulatory phase is a great time for socializing and connecting with others. It’s important to celebrate ourselves during ovulation and embrace our inner superwoman. Capitalize on the ease and strength you feel during this time with these high intensity exercises:

• Heavy lifting: While your strength is at its peak, try resistance training. If you’re a regular gym rat, do your least favorite exercises during this period or try adding an extra plate to your sets!
• Spin class: Low lights, loud music, and high energy instructors, cycling is the perfect high intensity movement for testing your inner stamina.
• Power yoga: Whether it’s a class where you hold intense poses or incorporate weights into your flow, power yoga in all its forms is a great workout to try while at your peak.
• Circuit/HIIT: Continuing from the follicular phase, push yourself with some extra speed during cardio and interval workouts.
• Mountain climbing: Personally, I have never had the inclination to climb a mountain. However, if that’s your jam, plan to execute your big ascent during your ovulatory phase.

Luteal Phase

At the end of your cycle, the winds begin to change. Inner winter is coming. During this 12-14 day period, your body produces progesterone and estrogen and testosterone levels lower. Tie up any loose ends, wrap up projects, and check off your to-do list. Attention to detail is at its peak. During the beginning of this phase, focus on your strength. Look towards the exercises of your follicular and ovulatory phase, but listen to your body as far as intensity. Near the end, slow down your movements and prepare your nest for winter. Focus on yin yoga, walking, and swimming.

Is cycle syncing workouts something you’d try? Let us know in the comments below!

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