💪🌟 Day 3-13: 10 Days of Building Strength! MENSTRUATION & TRAINING 🌟💪
In this phase of your cycle let’s build strength! During days 3-13, we recommend a minimum of 3 strength-based Reformer of Mats & Ladders Strength workouts and at least 1 Athletic based sessions or Yoga Vinyasa classes online.
Your hormones are in an optimal state, and your energy levels should be up and steady.
Strength tips 💪✨
1️⃣ Resistance Training: Squats, pushes, and pulls! Incorporate regular strength training exercises that target major muscle groups—legs, arms, and torso. Gradually increase the intensity as you progress.
2️⃣ Progressive Overload: Keep challenging those muscles! Gradually increase the weight, repetitions, or intensity of your exercises. This progressive overload stimulates growth and strength gains.
3️⃣ Compound Exercises: Maximise your efforts with compound exercises that engage multiple muscle groups simultaneously. Embrace lunges, pull-ups, and push-ups. These movements enhance overall strength and efficiency.
4️⃣ Consistency is Key: Make strength training a regular part of your routine. Aim for 2-3 sessions per week to maintain progress and build momentum. Consistency fuels your journey to strength and unlocks your potential.
5️⃣ Fuel Your Muscles: Nourish your body with nutrition. Ensure you consume enough protein for muscle repair and growth. Lean protein sources like poultry, fish, tofu, legumes, and dairy products will support your goals. A balanced diet is essential to sustain muscle growth and maintain high energy levels.
6️⃣ Rest & Recover: Remember to prioritise rest and recovery! Allow your muscles to rebuild and recharge. Incorporate dedicated rest days into your routine and aim for 7-8 hours of quality sleep each night. And put down your phone around 9pm.
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In the Follicular Phase, it’s time to embrace your strength and celebrate every milestone along the way. Your potential knows no bounds—well, at least until the luteal phase kicks in! 💪✨
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#yoga #reformerpi̇lates #matpilates #fitness