THE YARD GYM
6 WEEK CHALLENGE
As woman your body weight will fluctuate based on where you are in your cycle. It's common for your weight to temporarily increase during your period due to water retention and hormonal changes. Don’t panic—focus on how you feel rather than the scale. During your period, your body is working harder than usual so extra calories are needed (approx 100-300 extra per day for 3-4 days) – You know those days you are STARVING – you can eat more however, just be mindful of what you are consuming. For some people, this might be a few days before your period starts. During your period, focus on iron-rich foods, eg: red meat, leafy greens, and legumes and healthy fats eg: oily fish, nuts, seeds, and avocado. This will help with iron stores, hormone support, energy and recovery. Expect your energy to be lower so if you need an extra rest day or two, that is fine. Swap that workout for a walk if you need. During the follicular and ovulation phases of your cycle, expect higher energy levels and potentially improved performance in the gym. Try to push yourself that little harder in the gym during this time. During the menstrual and luteal phases, your energy may be lower, and you might feel a bit weaker compared to a week or two earlier. This is why tracking progress and weight monthly is more effective than tracking week-to-week. For example, compare week 1 of your current cycle with week 1 of your next cycle to get a clearer picture of your progress. This way, you'll have a more accurate understanding of your overall progress. TRAINING AND NUTRITION DURING THE MENSTRUAL CYCLE
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