Mind Your Hormones

32. [CYCLE PHASES] INTERVIEW: Changing your WORKOUTS based on your CYCLE PHASE with JOELLE SUESS

• Corinne Angelica

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I can’t wait for you to hear today’s conversation between me and Joelle Suess about how crucial it is to alter your work outs based off of our cycle phases.

 

Some quick information on Joelle:

 

My name is Joelle Suess (see-s) I have been in the health and fitness industry for 10 years. I studied dietetics in college, taught group fitness, personal trained clients, and then settled into the world of virtual health and fitness coaching. I am a mom of 2 boys and my husband and I are both born and raise Minnesotans!

She is the host of the  FEMININE FITNESS podcast. Follow her on INSTAGRAM @joellesuess where you can find more information about her Feminine Fitness Program.

 

Here’s what we get into:

 

4 phases to our cycle: Follicular, Ovulatory, Luteal, Menstruation (check out  Episode 5 for some more info on cycle phases) 

 

1. Follicular 7-10 days: energy & hormones are rising. This is a great time to try something new and do workouts such as cardio, dance, running etc.

 

2. Ovulatory phase 3-5 days: energy & hormones are at their highest peak in this phase. You have energy to burn in this ohase so this is a great time to do more spin, HIIT workouts etc.

 

*NOTE: If you have a hormonal imbalance & are at the beginning of your journey, your body may not respond well to intense workouts in any phase of your cycle. Keep your exercises from 20-30 mins max and listen to your body. You should feel energetic after a workout NOT depleted.

 

3. Luteal 10-14 days long: The first 1/2 of this phase you may still have energy left over from Ovulation as it is slowly declining preparing for menstruation. Use the beginning part of this phase for slow strength training or intense yoga. Later in this phase scale back to lighter movements like walking, pilates, stretching, yoga etc.

 

4. Menstruation 3-7 days long: Your hormones are at their lowest concentrations so this is the time to REST. Especially the first few days of bleeding. Later on in the week you can incorporate walking, yin yoga, mat pilates.

 

Never prioritize waking up early to work out over sleep. SLEEP is more important.

 

Switching up your exercises and slowing down during your luteal & menstruation phase will help you LOSE WEIGHT and BALANCE YOUR HORMONES.

WAYS WE CAN CONNECT! 

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So grateful you’re here! XO Corinne