The Menstrual Advantage: How to Align Your Training & Nutrition with Your Body's Menstrual Cycle

Learn how to work WITH your body, not against it!

Ladies, it’s time to ditch the one-size-fits-all workout plans and start working with your body – not against it. Whether you’re crushing waves, hitting a SHRED class, or just walking on the beach in Puerto Escondido, your body’s needs shift throughout the month. Understanding and embracing cycle-based training and nutrition can unlock better performance, improved recovery, and even reduced menstrual discomfort.

Here’s why every SHREDDER, every active woman, should know about it – and how you can start syncing your fitness routine with your cycle.

Why Women Aren’t Just Smaller Men

For decades, training programs, nutrition plans, and even sports science research were designed based on male physiology. In fact, only about 6% of sports science studies focus exclusively on women (Cowley et al., 2021). Why? Because our hormonal fluctuations were considered “too complex” to study.

The result? Most training advice simply ignores the unique hormonal landscape of the female body, leading to increased injury risk, slower recovery, and missed performance potential.

It’s time for a change — and that’s where The Menstrual Advantage comes in.

What Is Menstrual Cycle-Based Training & Nutrition?

Menstrual cycle-based training means adjusting your workouts and nutrition to match the natural hormonal shifts of your menstrual cycle. Your cycle is more than just your period — it’s a powerful tool for improving strength, endurance, and recovery.

The Four Phases of Your Cycle

Menstrual Phase (Days 1-5): Hormones are at their lowest. Many women feel low energy or experience cramps. Focus on gentle movement (like walking, yoga, or mobility work) and prioritize recovery.
Follicular Phase (Days 6-14): Estrogen rises, boosting energy, strength, and recovery. This is the perfect time for intense workouts like strength training, HIIT, or endurance sessions.
Ovulation (Around Day 14): Estrogen peaks, meaning max strength and energy — but beware! Joint laxity increases, making injury risk higher. Prioritize thorough warm-ups and avoid overly complex or risky movements.
Luteal Phase (Days 15-28): Progesterone rises, and many women experience PMS symptoms, water retention, fatigue, or mood swings. This is the time to shift into more recovery-focused training — think lighter strength work, technique drills, and low-impact cardio.
The phases of your cycle

Listen to Your Body (Not Just Your Calendar)

Every woman’s cycle is unique, and external factors like stress, diet, and travel (hello, tropical vacations!) can all impact your hormonal balance. Some women feel unstoppable during their periods, while others need extra rest — both are valid.

Real Talk: Periods & Performance

Professional athletes are already ahead of the game when it comes to cycle-based training. Triathlon champion Laura Philipp openly credits her success to syncing her training with her cycle. Top women’s teams, like Chelsea FC, have also integrated cycle tracking into their performance programs — and their results speak for themselves.

The benefits aren’t just for the pros. Whether you’re training for your first 5k, surfing every morning, doing SHRED fitness or yoga classes a few times a week, or just want to feel better during those times your working out --- understanding your cycle can help you: ✅ Boost performance during peak phases ✅ Prevent injuries by respecting hormonal shifts ✅ Reduce PMS symptoms with smart nutrition & recovery ✅ Develop a deeper connection with your body

Understanding Your Cycle Provide Real Benefits

Getting Started: How to Train with Your Cycle

📌 Track Your Cycle – Use a period tracker app or journal for at least 3 months to notice patterns. 📌 Match Workouts to Phases – High-intensity in the follicular phase, recovery focus in luteal — but always listen to your body first. 📌 Dial in Your Nutrition – Support your hormones, recovery, and performance with nutrient-dense foods. 📌 Stay Flexible – Life can shift your cycle, so adjust your training accordingly.

Myth Buster: You Don’t Have to Skip Working Out on Your Period

Cycle-based training doesn’t mean stopping every time you have cramps. It means understanding your body’s signals and working with your hormones to optimize both performance and recovery.

Want to Learn More? Join Our FREE Mini-Masterclass!

📅 Wednesday, March 19 | 🕚 11:15 AM | 📍 Casa de Olas

RSVP Here: https://bit.ly/menstrualadvantage

Come for the 10 AM Glutes & Core Sculpt Class with Frances, stay for the learning! Let’s train smarter, feel stronger, and unlock our full potential. 💪✨