Train With Your Cycle, Not Against It
The Follicular Power Phase
(Cycle Days 1 to 10 - Menstruation to Pre-Ovulation)
· Your body is in the Follicular Phase. Bleeding begins as estrogen starts to rise, rebuilding your energy and making your body highly insulin-sensitive.
· The Strategy: This is when we push! Your body is primed for intense effort.
· In the studio: High intensity workouts designed to get you out of breath and challenge your cardiovascular system: HIIT, metabolic conditioning, and plyometrics (like shuttle jumps) with a 2:1 work-to-rest ratio.
The Ovulation & Manifestation Phase
(Cycle Days 11 to 15 - Late Follicular & Ovulation)
· You are at your hormonal peak. Estrogen and testosterone surge as you approach Ovulation. This is your manifestation window for strength and confidence. Note: Ligaments are more elastic now, so we prioritize control over speed.
· The Strategy: Harness this natural strength to build powerful muscle.
· In the studio: Lift heavy! Focus on low reps (3-6), maximal loads, and short duration sets (20-30 secs) with a 1:1 to 1:3 work-to-rest ratio. We avoid quick, unpredictable movements to protect your joints.
The Early Luteal Push Window
(Cycle Days 16 to 19 - Post-Ovulation)
· You've now entered the early Luteal Phase. Hormone levels begin to decline from their peak, creating a window where you can still effectively push your training.
· The Strategy: A final opportunity for higher-intensity work before recovery begins.
· In the studio: We return to HIIT and plyometrics during this short window, listening closely to your energy levels.
The Luteal Recovery Phase
(Cycle Day 20 until Menstruation - Mid-Late Luteal Phase)
· Progesterone is now the dominant hormone in the Luteal Phase. Cortisol is more impactful, and your body is under a higher metabolic load. Pushing too hard can stress your system and hinder recovery.
· The Strategy: Support your body, build progesterone, and promote recovery. This is not a phase to fight through fatigue.
· In the studio: Active recovery is key. We focus on mobility and loaded stretching. Outside the studio you can engage in yoga, Pilates, walking and hiking.
And then it starts all over again!
Load the Bones is a specialized program focused on improving and maintaining bone density through safe lifting techniques. Designed for individuals with low to moderate fracture risk, it offers expert guidance, personalized workout plans, and a supportive community to promote bone health and overall fitness.
- Reduces Fracture Risk: Targeted exercises specifically designed for individuals with low to moderate fracture risk.
- Personalized Training: Customized workout plans tailored to individual health needs and goals.
- Expert Guidance: Supervision by experienced trainers ensuring correct form and safety.
- Boosts Confidence: Encourages a proactive approach to bone health, increasing confidence in physical activities.
- Enhances Overall Fitness: Strength training benefits extend beyond bones, improving muscle mass and overall fitness.
- Supportive Community: Join a group of like-minded individuals focused on health and wellness.
- Accessible for All Levels: Suitable for beginners and those with prior lifting experience, ensuring a comfortable and effective workout for everyone.
- Long-Term Health Benefits: Promotes long-term skeletal health and reduces the risk of osteoporosis.
- Educational Component: Learn about bone health and the importance of strength training in maintaining it.
Only 2 spots currently available!
Reconnect is a transformative program designed to strengthen core muscle groups and enhance balance through targeted movements. By focusing on these key areas, participants can significantly reduce the frequency and severity of falls, leading to improved safety and confidence in everyday activities.
- Enhanced Core Strength: Focused exercises to strengthen your core muscles, providing a solid foundation for all physical activities.
- Improved Balance: Targeted movements designed to improve stability, making everyday tasks easier and safer.
- Fall Prevention: Proven techniques to reduce the risk and severity of falls, ensuring greater safety and confidence in daily life.
- Increased Mobility: Enhanced flexibility and range of motion through specialized exercises, promoting overall movement efficiency.
- Better Posture: Strengthening key muscle groups to support proper alignment and posture, reducing strain and discomfort.
- Boosted Confidence: Gain the confidence to move freely and securely, knowing you have the strength and balance to prevent falls.
- Personalized Training: Tailored programs to meet individual needs and fitness levels, ensuring optimal results for every participant.
Only 2 spots currently available!
Free Consultation
You did it! You've taken the initiative to start working on your health, now let us take it from here. Just get in touch with us by calling us at (613)297-6557 or by emailing us at motionbydesignottawa@gmail.com.
We look forward to meeting you!