Did you know that the type of exercise that’s best for you depends of where you are in your menstrual cycle?
Have you ever noticed that one day you are smashing it at the gym, but the next time you do the same workout you just can’t perform at the same level, and all you want to do is go home and eat carbs?!
This could be down to hormonal changes in the cycle.
Stage 1 of your cycle - this is during your period. Oestrogen and progesterone levels have dropped, making your carbohydrate stores more accessible. This means that it is the perfect time for high intensity interval training - why not try extra sprints when jogging, a spin class, or use a HIIT app on your phone. You may need to up your carbs after working out at this time, so you don’t burn out.
Stage 2 - late follicular - this is after your period stops, and usually lasts for about a week. Oestrogen levels have increased, but progesterone is on the low side. Oestrogen can help to build muscle, whereas progesterone can interfere with this, so now is the time to do some good full body weight workouts. Do some squats, lunges, press ups, or weights at the gym. Increase your protein intake to help build muscle.
Stage 3 - ovulation - usually around day 14-16 if you have regular cycles. The oestrogen levels are at their peak, so this is the time to really maximise weights when working out. Make sure that you are doing your before and after workout stretches, as muscles are more prone to injury at this time.
Stage 4 - luteal phase - this is after ovulation up until menstruation. The body is burning fat rather than carbohydrates at this stage, so now is the time to focus on cardio workouts. This is stage of the cycle is where you may feel bloated or low in mood or sluggish, so motivation may be down, but try to push through that, pop on your trainers and go for a good run, cycle or any cardio that takes your fancy!
Morning morning! 😊The pullover is an exercise that is performed with either a dumbbell or a barbell. Pullovers can be made to affect either the chest, triceps or the back depending on how wide the grip is (barbell). If the grip is narrow, it will work the triceps. It can also exercise the shoulders. Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions. #barbellworkout#barbellrows#barbell#fitnessmotivation#fitness#fitnessgirl#fitnesslife#exercise#exercisemotivation#exercisemotivation#belifted#beliftefhigh#gospelmusic#gospel#gospelsongs
Top sets at 3 reps tonight after a work shift. Switched it up for the heck of it and hit some Romanians tonight. I feel pretty strong with these but dislike the excess range of motion. But these are great for more quadricep and glute engagement on the hip thrust. Hit a set of 560 for three and got a little over ambitious with this 585 attempt for three. But pulled two and a half. 👍🏽 Focus on FORM and work multiple variations of the deadlifts to work different areas of the muscle groups and primary movers/stabilizers. Music credit to Kanye West “Use This Gospel”
If you've never heard of Diastasis Recti, you're not alone. Diastasis Recti is a serious condition that effects 1 in 3 mothers to some degree and after delivering to my two adorable babies, im a proud owner of diastasis recti with pains and pelvic discomfort I lived with for years. Due to severe condition of muscle separation, i need to undergo DR muscle repair operation.
Diastasis recti is more than just having loose, unwanted skin on your belly after birth. In fact, thin and petite moms like me with flattish looking bellies can have diastases too. It’s the abdominal muscles beneath the skin that separate, and it can happen to anyone who has to bear the weight of a growing infant in their belly.
After my DR operation few months ago, so grateful that im fully recovered and started to do Pilates for strengthening of my core muscles and total healing of my diastasis with the help also of Herbalife Nutrition who supports my daily nutritional needs.
And of course, full support si husband, he join me in my Pilates sessions and we found out that he has rotational pelvic due to his mid scoliosis according to her PT and pilates will help him a lot to improve his condition.
Our Pilates journey starts today! .
Whatever your health and wellness goals, start to act now because Health is Wealth! Don't know where to start? Seek help to a wellness coach like us. We can help with your weight management and wellness goals ❤
There is times in my career that I have the privilege to be a part of God taking home an Angel. 90 years of never quitting. Goal; margaritas, independence, make-up and education. 6 years I had the pleasure of rehabbing her through a femur break and bladder cancer. She never quit! We only missed 2 weeks in those 6 years, one to treat the cancer and one for the femur break. Her advice to me after the corporate world of real estate she lived was; your career forgets about you when you walk out that door, her 5 kids where everything, get over loss; both her parents died in an unfortunate drowning accident as she watched. Life is a challenge; get up, get dressed, really dressed and forgive yourself, forgive your siblings even if they do not reciprocate. Life is simple if you allow it according to her words. Thank you Galene! I will always think of you as I put on my eye makeup, that voice telling me to smudge, smudge. Your protection and care for me even when it was my job will always be dear to my heart! Fly free my Angel. #seniorfitnessspecialist#personaltrainer#goals#fitnessmotivation#fitnessgoals#exercisemotivation#exerciseismedicine#exerciseistherapy#exerciseisthefountainofyouth#fitnessgirl#givingback#lifelessons#nevergiveup#noexcuses#grateful