annat_fitness

For us women training during our menstrual cycle, many of us will find that performance and energy levels vary widely every few days. It is important to consider this when deciding how to train during each one. I've been studying this closely and wanted to share some guidance on what has worked for me and my clients so far.

Menstruation phase: Days 1-5
During this phase, it's common to experience fatigue, cramps, and mood swings. It's important to listen to your body and focus on lighter workouts such as yoga, Pilates, or gentle cardio. This can help ease cramps and promote relaxation.

Follicular phase: Days 6-11
During this phase, estrogen levels start to rise, which can increase energy and endurance. This is a good time to focus on strength training and higher-intensity workouts such as HIIT, endurance training or circuit training.

Ovulation phase: Days 12-16
During this phase, estrogen levels reach their peak, which can lead to increased energy and motivation. This is a good time to focus on challenging workouts such as heavy lifting, sprints, or plyometrics.

Luteal phase: Days 17-28
During this phase, progesterone levels start to rise, which can lead to fatigue and mood swings. It's important to focus on low-impact workouts such as light resistance, walking, cycling, or swimming, and to prioritize recovery through rest and gentle stretching.

Please remember to listen to your body and adjust your workout intensity and frequency as needed. Everyone's menstrual cycle is unique, and it's important to pay attention to your body's signals to ensure a safe and effective training routine.

-This is based around a woman‘s natural hormonal cycle.
Please reach out if you would like more information regarding the difference between hormonal and non-hormonal contraceptions.

Check out this Link to learn a little more about our natural hormonal cycle.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/

Special thanks to this one for making my birthday weekend one of the best.

You are my favourite human

🤍

📸 - spectacular wedding 😍

17.05.22

💍

HAPPY TUESDAY EVERYONE. 💃

Resurfacing this photo because it's a happy one. And a reminder to do things that make you smile like this even if you are coveres head to toe in sand and water while carrying more sand on your shoulders.

✌️✌️✌️✌️

😊

Vacation is over and I'm feeling recharged, refreshed and ready to get back into it.
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I'm lucky enough to love my job as a trainer and I'm grateful for all my beautiful clients I have waiting for my return.
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It was amazing to spend a few days in Jordan with family and amazing friends. Till next time ♥️
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♥️ME TIME♥️

On vacation means time for myself to recharge my physical and mental body which is super important to me.

In a world that tells us to constantly hussle, and to constantly push ourselves into success, it's important to remember to take time for yourselves to rest and recharge your mind body and soul.
It has been 1.5 years since I've had a vacation and I didn't realise how much I needed it till I was here.
It's time for myself without thinking about work or time or schedules. It is just ME time. Time with family and friends who I love. Time to recharge the mind and body so I can come back with more focus and passion for myself and clients.

Eid Mubarak! ❤️
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As a coach I get asked all the time what kind of food I eat so thought I would start sharing.
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This salad is one of my favourites from home, something my mum would make for me growing up in summer. Its super easy and super tasty. 🥗....................
🥬Mixed lettuce
🫑All the colours of peppers
🍅Cheery Tomato
🥒Cucumber
🧅Red onion
🥑Avocado
🥔Roast potato's or sweet potatos- for the crunch.
🐓Chicken breast - spiced with whatever you like.
Baby sprouts
🧀Little crumbled feta cheese.

My dressing was lemon juice, dijon mustard and olive oil. ~ but you can have whatever dressing you like.....................
Thanks Mum ❤️

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I always aim to have three things on my plate.
PROTEIN, CLEAN CARBS, HEALTHY FATS.
and... A ton of greens.
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