FOUR SEASONS IN A MONTH: UNDERSTANDING THE FEMALE CYCLE

Ever feel like a superhero in your own life, smashing goals and PB's in all aspects of life only to wake up the next day as a grumpy little hermit wanting to banish everyone to a deserted island? You're powering through workouts one minute, then considering a 'gym breakup' the next because, let's face it, even the dumbbells seem to be giving you attitude. Fast forward a week, and voilà! You're the life of the party again, showering love on your ever-patient partner (bless them for weathering the storm) and scheduling your life like a pro. Upon reflection you're like.. "Whyyy am I like FOUR different people?!"

Sound familiar?

If this is you, I suggest you keep reading.

The key to thriving as a female starts with accepting that we physiologically change through the month of our cycle. With that knowledge comes responsibility to be more aware of each phase and little lifestyle adaptations we can do to sync to that phase. The better we adapt, the less we will experience our unwanted PMS symptoms.

HOWEVER, before we even get there, we need to talk about the basics. The foundations of our "seasons" rely on a consistent cycle that sits on the basis of what is deemed "average". If we sit in the average ranges, then we can work on the "seasons" easier.

The foundation of our cycle

21-35 days is considered an average cycle. However, research clearly states that for your hormones to function optimally in the time ranges they need in each phase of the cycle, 26-32 days defines a more optimal gauge for women's health.

When it comes to period, 2-7 days is average. Anything outside this range is really something to keep an eye on.

If you sit outside these ranges It would be recommended to see medical advice and explore why.

PMS

Symptoms typically tend to start and peak around 5-7 days before your period, due to the extreme drop in oestrogen as progesterone attempts to rise and then drop too. Strong PMS symptoms are a tell-tale sign that your hormones are not at ideal function and that should be looked into for quality of life. Some examples of PMS (there are many, but these tend to be the most commonly recorded and tend to occur in the Luteal phase leading up to your menstruation):

Irrational rage
Anxiety
Depression
Strong cramps requiring pain medication
Sore breasts
Insomnia
Diarrhoea and irritable bowel

Please note, if you have repetitive bouts of these symptoms that don't relent after lifestyle changes or have a chronic condition that could impact your cycle, always seek medical advice. Although lifestyle changes will always aid, they will not necessarily cure chronic conditions that can create these symptoms.

The four seasons of the female cycle

Below is a breakdown of why the common female is referred to as "moody", "owner of multiple personalities", "somewhat scary" by their male friends and partners. Feel free to pass onto them so they know what phase you are up to and what to expect during that time and that you hold no responsibility for your actions as it's the "hormones". Its what I like to call - The seasons of the cycle.

1: Winter

Menstruation (Bleeding): Days 1-5 (may be different if longer/shorter cycle).

This part of our cycle is really meant for restoration and rest. Even just trying to add an extra hour sleep would do wonders for you.

Your hormones are all at their lowest here so be kind to yourself, you are physically at a low in your energy as well as mentally so everything will feel harder. A big reminder here is that it is normal and is ok, try and embrace it and take measures to protect yourself where you can. Here's how to approach your lifestyle in this phase:

Exercise:

As all hormones have dropped and higher iron levels will be lost from bleeding, exercise should be approached at a light and non-strenuous intention.

Approaching Hybrid classes:

• Avoid max HR
• You can do any class but approach with no expectations and light weights
• Be aware gymnastics movements such as handstand push ups and walks where you are upside down will not feel great nor are they overly beneficial during menstruation.

Food:

• High in iron - mussels, red meat, eggs, green leafy veggies.
• Warm meals (you run lower temperatures around menstruation)

Mood:

• More withdrawn
• Tired
• Calm
• Introverted

2: Spring

Follicular phase. Starts when menstruation stops around day 5 in cycle until ovulation. (on average is around 8-10 days of a woman's cycle)

Your hormones start low in this phase then slowly start to rise and increase in concentration. FSH (follicle stimulating hormone) is at its highest in this phase as it preps the egg/follicle for release in the next phase of ovulation. Oestrogen starts to climb leading to its peak at ovulation.

Approaching your lifestyle in this phase:

Exercise:

Depending on your iron stores you may need to hold back on intensity at the start of this phase.

Approaching Hybrid classes:

Any class will be ok, although RPE (rate of perceived physical exertion) will feel high. (especially just after menstruation)
Weights may feel heavy at the start of this phase but should start feeling better the days leading in to ovulation
Embrace the intensity if you are feeling good as you lead into ovulation.

Food:

Fermented foods (adding sauerkraut is a great one to meals)
Light veggies
Pressed salads
Energy sustaining grains like oats and buckwheat.
Dark chocolate is great here.

Mood:

A bit more open
Creativity (in whatever form that is for you) is meant to be high in this phase so any new ideas - write them down or voice them. Anxiety can stem from not doing this.
Planning is strong this week so use this phase to plan your month ahead.

3: Summer

Ovulatory Phase. Starts the 1-2 days before ovulation - till around 2 days post ovulation (so a typical 28-day cycle would look like days 12-16/17ish)

With your oestrogen at its peak and testosterone is surging so you will feel good at this phase. You have all the energy for all the people.

Exercise:

This is the phase where you PB. Your oestrogen and testosterone peak here which fuel you to have all the energy to feel good in exercise.

Approaching Hybrid:

This week you will feel good in most classes and HIIT training really benefits.
You will have lots of capacity for intensity, so you will benefit from maxing out in blocks of work with then big rests. (ENGINE PEAK is definitely your class this week. "COMPETE" lifts and metcons will feel good.)
Use this time to test heavier dumbbells, or use more weight on barbells.
This phase is a great time to learn new skills or push capacity in them so BARBELL AND FLOW will be more "fun"

Food:

Raw veggies for fibre and root veggies are great for this time.
Fruit can be helpful at this point to help flush ovaries and provide strong antioxidants.

Mood:

All going well with your hormones, you should be feeling:
Energetic
Social (whatever that looks like for you)
Open minded.

4: Autumn

Luteal phase 10-14 days. Typically, at around day 17-28 (in a 28-day cycle). In this phase Progesterone (your chill hormone) is rising and oestrogen (your party hormone) is lowering drastically.

This phase of your cycle is prone to PMS, this relates to an imbalance in hormones where there is too much oestrogen in relation to progesterone. If you can get your hormones balanced, this will lighten. Energy in this phase will shift from high to low as you approach menstruation.

Exercise:

Approaching Hybrid:

You will adapt best to longer phases of work so ENGINE BASE will feel "good".
Depending how long your luteal phase is, your body will start having more negative responses to HIIT training (crave sugar, mood swings, tired) as you approach menstruation.
When you feel the energy drop, lower intensity whatever class you are in.
Look at dropping your weight and focus on continual movement where you can to take advantage of this phase giving you endurance benefits.

Food:

You are most insulin resistant in this phase, therefore, curbing the cravings is most important here. Especially if you push it too hard with exercise you will crave sugars.

Foods rich in B vitamins will help curb sugar cravings i.e.: Salmon, leafy greens, eggs, milk, beef, shellfish, legumes.
Leafy greens will increase calcium and magnesium to help with sleep and fluid retention.
Root veggies are amazing during this phase to help liver and large intestine flush out oestrogen

Mood:

As you feel a drop in energy in the latter part of this phase, go with it. Do not push your body as hard.
A good time to finish tasks as brain chemistry is optimised for detail orientation and the space for completion.
More social in first half, maybe a bit more inclined to chill on your own second half.
If you have strong PMS symptoms - disliking partner, anxiety, irrational rage come to play.

As we navigate the complexities of our cycles, let's acknowledge the beauty in taking small, steady steps towards understanding and harmony. You don't need to revolutionise your life overnight; even the slightest adjustments can lead to profound changes over time. Cherish your individual paths and encourage one another to make those small shifts that matter.

Jess McGregor,

Coach.