HER FITNESS: TRAINING FOR PERFORMACE

Early Tomato Truck Days: Day 1 to Day 2-3

Her Fitness: At this time, our progesterone and estrogens are at their lowest, meaning we feel more zapped of energy than normal, and sometimes feel bloated and definitely sluggish.

Tomato truck nutrition advice: Take more iron and vitamin B12

Foods high in iron include dark leafy green vegetables (spinach, broccoli), red meat, shellfish, and organ meats.

Vitamin B12 also plays a role in how energetic we feel. Some great foods for vitamin B12 include eggs, cheese, fish, and chicken.

tights for women sports combo, sports tights for women for gym sports tights women sports for women nike tights for women sports leggings n sports tights sports tight pants sports tights under 500 sports tights for women below 600 Jeggings for women girls stylish free size stretchable combo perfect party and daily life shaker protein baby steel sipper glass sipper stainless steel shaker bottle electric protein shaker optimum nutrition shaker yoga mat sports mat zumba

Tomato truck exercise advice: Often our temptation is just to lay low and pop some Aleve every hour on the hour during this time, but research shows (and I have personally found) it’s better to do some sort of light exercise than nothing at all.

This study suggests some exercise might even help improve your cramps. That being said, be kind to your body at this time. In other words, don’t expect to PR and consider avoiding that high-intensity stuff. Just keep it light and easy and you’ll likely leave the gym feeling better than when you arrived.

Her Fitness: That being said, this isn’t the case for the entire week. The follicular phase starts at the end of your period and moves until the end of ovulation (in case you skipped biology class in high school, this is when you’re most fertile).

This time is the time your pain tolerance and insulin sensitivity is at its peak, so your body is primed for muscle gains during this time. Toward the end of shark week, when you’re feeling more energetic again and the cramps are gone, ramp up the intensity in your workouts.

Ovulation: Day 11 to 14ish (Her Fitness)

Ovulation depends on the woman—no surprise, there are apps to find out when you’re ovulating—but it’s usually in the say 11 to 14 range. At this time, you’re most fertile because your body is releasing an egg and estrogens and progesterone levels are high, and likely so is your energy.

fitness accessories in low price tank tops gym bags gym gloves fitness blogs workout blogs health and fitness blogs Branded t shirts t shirts online sports bra high impact sports bra nike sports bra sports bra online padded sports bra sipper bottle for gym best shaker bottle gym sipper steel sipper sports tights sports bottoms tights combo check bottoms printed tights herftitnesscart yoga mat sports mat

Ovulation nutrition advice: A lot of women tend to feel hungrier than usual during these days. However, it doesn’t necessarily mean your body needs more food than usual. I know for me, I tend to be a couple of pounds heavier during this time, probably because I tend to eat a little more than normal and many women experience water retention during this time.

Though you’re hungrier than you were the week before, your metabolism isn’t at its peak yet (that happens during the luteal phase). It’s best to stick to appropriate portion sizes of whole foods at this time, even though you might be craving more food. (Her Fitness)

Ovulation exercise advice: Ramp up the intensity. Go for a PR! (If you’re into that sort of thing.) Your body is at its physical peak, so enjoy it.

On the flip side, there’s evidence this time might also be when you’re at a higher risk of injury because as your estrogens and progesterone peak, your collagen metabolism is affected, as well as your neuromuscular control. Thus, your joints can become less stable, which often makes you more susceptible to injuries. Make sure you warm-up well and do some activation and stability drills for this.

Specifically, warm-up your core well. It will help keep you stable. Here are two great movements to get the core firing that you can do in your warm-up.

Deadbug variations—make sure you’re squeezing everything as hard as possible during these.

women sports combo, sports tights for women for gym sports tights women sports for women nike stainless steel shaker bottle Jeggings for women girls stylish free size stretchable combo perfect party and daily life shaker protein baby steel sipper glass sipper electric protein shaker optimum nutrition shaker yoga mat sports mat tights for tights for women sports leggings n sports tights sports tight pants sports tights under 500 sports tights for women below 600

End of Luteal Phase: Day 25 to 28ish (Her Fitness)

HER FITNESS: Master Handstands IN LOW TIME. Read More…

This is when your hormone levels start dropping again. Some of us even feel some pre-menstrual cramping, headaches, and bloating, as well as mood swings and fatigue at this time. Oh, the joys of being a woman!

Oddly, this is also the time your body peaks metabolically. I always find the few days leading up to my period I tend to be a couple of pounds lighter than normal, so that makes a whole lot of sense. (Her Fitness)

Because of this metabolic peak, we often have cravings for high carbohydrate and high-fat foods. So yeah, it’s not all in your head.

End of Cycle Nutrition Advice

Up your protein intake to stop the carb cravings and make you more satiated.

Some even suggest supplementing with tryptophan as it helps increase serotonin, which helps regulate mood, appetite, and digestion. If this is a particularly moody time for you, it might be worth considering. Also, if you tend to feel bloated at this time, try limiting salty foods.

End of Cycle Exercise Advice

During this time your body temperature tends to be higher than normal, which sometimes makes you feel more tired during intense workouts (especially conditioning workouts).

The important thing here is to stick to your workout routine and go as hard as your body seems to want to let you go. You know cramps are just around the corner, and then you’ll really need to back off, so keep training as hard as you can during this time.

combo check bottoms printed tights her fitness cart yoga mat sports mat padded sports bra sipper bottle for gym best shaker bottle gym sipper steel sipper fitness accessories in low price tank tops gym bags gym gloves fitness blogs workout blogs health and fitness blogs Branded t shirts t shirts online sports bra high impact sports bra nike sports bra sports bra online sports tights sports bottoms tights

One Final Tip (Her Fitness)

Magnesium!

It works wonders for reducing cramps because it helps to relax your smooth muscles. A traditional muscle relaxant will also work, but if you’re into the more natural thing, go for a magnesium pill instead.

Sports bras Bras Bra Mesh Sports bra Sport Wear Sizes Workout Tops Comfortable Wicking Strappy Racerback Sport bras Activewear Crop top Moisture wicking Outerwear Underwire Bralette Chafing Push up Cup size Sport bra Capri Impact sports Underwire bra Hoodies Racer back Cup sizes Under armour Racerback sports bra Heatgear Underwire sports bra Racerback

Tagged , ,