Fitness For Women's Health - How to work out according to your cycle

Women's bodies are incredible, complex ecosystems. Unlike our male counterparts who often experience a more linear hormonal journey, we navigate a monthly ebb and flow that significantly impacts our energy levels, mood and even how our muscles respond to exercise. That being said, it means there is no one-size-fits-all when it comes to fitness and working out. So how do we work out in tune with our cycle?

The Four Phases:

1. Menstrual Phase (Day 1 - around Day 5). Rest & Restore

This is when your period arrives and your hormone levels (oestrogen and progesterone) are at their lowest. Energy can feel depleted and you'll likely experience cramps, fatigue and just a general 'ugh' feeling.

2. Follicular Phase (Around Day 6 - Day 12) Rising Energy

As your period ends, oestrogen starts to rise, bringing with it a gradual increase in energy and motivation. You'll likely feel stronger and more capable.

3. Ovulatory Phase (Around Day 12-Day 16) Peak Power

Oestrogen surges and you might experience peak energy, strength and a boost in your mood.

4. Luteal Phase (Ovulation - Next Period) Slowing Down

This is when progesterone rises and energy levels can start to dip again, particularly in the latter half. PMS symptoms like bloating, irritability and fatigue might creep in.

The beauty of Pilates lies in its adaptability. It's a fantastic form of exercise to incorporate throughout your entire cycle.. Here's how you can tailor your workouts:

Menstrual Phase: Gentle and Nourishing Movement

This is a great time to focus on gentle, low impact movement such as yoga, pilates, walking and stretching.

Why Pilates helps: It promotes blood flow, can ease muscle tension and encourages relaxation without being strenuous. You might want to use cushions or bolsters for added comfort in certain exercises.

Follicular Phase: Building Strength and Flow

As your energy increases, it's a good idea to gradually increase intensity and challenge in your workouts. You could do more light cardio like cycling or start incorporating more strength training. It's also a great time to start to go for those harder layers in your Pilates class!

Ovulatory Phase: Embrace the Power

This is often when you feel your strongest, so feel free to challenge yourself. You might want to do more HIIT, running or a spin class.

Luteal Phase: Finding Balance and Gentle Strength

As energy dips and PMS symptoms might start to creep in, listen to your body. Maintain a consistent, but potentially less intense practice. Stick with familiar exercises and focus on mindful movement. You might enjoy yoga, swimming, walking or some strength training.

Listen to your body.

The most crucial takeaway is to tune in with your own unique cycle and how your body feels each day. There is so rigid prescription and this is a guide to help you work smarter, not harder. Some months your energy might be different, and that's okay.

By understanding the hormonal shifts happening within us, we can make more informed choices about our fitness routines, supporting out overall health and wellbeing. And who knows? Maybe syncing your fitness practice with your cycle will not only make your workouts more enjoyable but also help you feel more connected and empowered in your body.

Beyond the Six-Pack: The Deeper Benefits of a Strong Core in Pilates

If we're honest, when many of us first think about a "strong core", an image of a defined six-pack often springs to mind. We see them whilst scrolling TikTok and our Instagram feeds, on fitness ads around the city and on magazine covers. And hey, let me be the first to say there's absolutely nothing wrong with having visible abs if that's your goal!

But by focusing solely on the aesthetic, we're not appreciating the impact of honing our deep, functional core.

What exactly is the "Core" you hear your Pilates instructors banging on about?

In Pilates, our core (or you might have heard it referred to as you "powerhouse") is a cylinder of muscles spanning from your diaphragm, down to your pelvic floor and wrapping all the way around your torso and back. Think of it like an internal corset.

How does a functional core really impact your health and daily life?

While regular Pilates practise often does lead to improved abdominal definition as a happy side effect, the real magic lies in the functional benefits. Here's why developing a functional core is a game changer:

1. Goodbye, Back Pain! A weak core often means that your back muscles are constantly compensating leading to that nagging lower back ache that many of us know all too well. A strong core acts as a natural support system for your spine, taking the pressure off of your back.

2. Ballerina-worthy Posture: That strong core also helps you maintain upright posture with ease, whether you're standing on a crowded tram, sitting through a long meeting or enjoying an Aperol in the sun. It helps counteract a 'slump' in your posture.

3. Injury Prevention: When your core is strong and stable, your limbs have a more solid base to move from which reduces unnecessary stress on your joints and spine. All in all, making you less susceptible to injuries.

4. Better Balance and Stability: Your core plays a huge role in your balance. Strengthening it improves your proprioception (your body's awareness of where it is in space), helping you stay steady on your feet whether you're trying a tricky new yoga pose, or navigating uneven city pavements.

5. Enhanced Athletic Performance: For those who enjoy running, swimming or dancing, a strong core is absolutely vital. It allows for more powerful and controlled movements improving everything from your stride to your swing.

Why Pilates Builds That Strong Core

Pilates is designed to focus on intelligent movement and deep core engagement. We use breath to connect to the transversus abdominis, work in various positions to challenge stability, and emphasise control and precision over endless reps and brute force. Pilates is about quality over quantity and truly understanding how your core supports you in each exercise.

Ready to focus Beyond the Six-Pack?

Thinking about your core in terms of function rather than aesthetics can completely shift your approach to movement. Pilates offers a systematic way to build this deep, supportive strength that will benefit you in countless ways, both on and off the mat (or reformer!).

With consistent practise and mindful attention, you'll start to notice the different. You'll stand taller, move with more ease and build that resilient foundation for a healthier, more active life.

Build a powerhouse that truly empowers you.