Keep Going, Keep Growing

A recent development of mine has been eating and training freely, rather than setting restrictions on myself.

This has been good and bad.

The good has been that I’m no longer setting these high, hard to meet expectations of myself and stressing out over them. I’m also eating better than I was before, because I’m cooking and paying attention to how food makes me feel, rather than how many calories it has.

The bad has been that I’m easily letting other things take priority over fitness and movement when those have always been key factors to my physical and mental health.

Time to find the balance.

We still need to have goals—just not hard ones. Make them easy. 9/10 easy.

We still need to have priorities and stop letting things come before what we know is important.

Setting boundaries. Not just with others, but also with work, our phones, and ourselves.

We’re all just learning about ourselves, but it’s up to us whether we listen to our body along this fitness/wellness/whatever journey it is that you’re on.

That’s where our cycle comes into play.

It’s easy to beat yourself up for eating a piece of chocolate when you’ve been good all month.

It’s easy to feel bad about not lifting as much weight as you did last workout.

But it’s hard to look deeper into those things.

Why?

Why couldn’t I lift as much weight this time?

Why was my energy so low?

Why am I feeling hungry?

Now don’t get me wrong—just because we’re women doesn’t mean that we can go around blaming everything on our periods and hormones, but understanding them for yourself in order to be better equipped next month can be a total game-changer.

Here’s how.

Did you think that it’s only when you’re bleeding that your hormones are out of whack? Me too.

Did you think that you only have PMS symptoms before you lay an egg? Me too.

Apparently, I was wrong about a lot.

Did you know…

• you burn more calories during your luteal phase? (days 18-28)
  • hello, cravings!
• chocolate cravings might mean your body is asking for more magnesium!
• dairy can make PMS worse for some people
• caffeine can make period cramps worse! (so ease up on the pre-workout)

So how can we manage this? How can we plan, learn, and prepare?

Let’s start with nutrition.

You can buy and eat certain foods at certain times of the month to combat or prevent certain symptoms, to give you more energy, or to replace what is lost.

Cycle Phase Grocery List

Menstrual Phase (Days 1-5) – Nourishing & Replenishing

• Protein: Grass-fed beef, salmon, eggs, lentils
• Iron-rich foods: Spinach, kale, beets
• Magnesium-rich foods: Dark chocolate (85%+), almonds, bananas
• Hydrating foods: Cucumbers, watermelon, bone broth
• Comforting warm foods: Oatmeal, ginger tea, herbal teas

Follicular Phase (Days 6-14) – Energizing & Building

• Protein: Chicken breast, salmon, Greek yogurt, eggs
• Complex carbs: Quinoa, brown rice, sweet potatoes, oats
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, kale
• Healthy fats: Avocados, walnuts, olive oil
• Fresh fruits: Blueberries, strawberries, oranges

Ovulatory Phase (Days 15-17) – Anti-Inflammatory & Performance-Based

• Protein: Lean turkey, egg whites, shrimp, tofu
• Anti-inflammatory foods: Berries, turmeric, ginger, leafy greens
• Zinc-rich foods: Pumpkin seeds, chickpeas, oysters
• Healthy carbs: Whole wheat pasta, sourdough bread, wild rice
• Hydrating foods: Celery, coconut water, citrus fruits

Luteal Phase (Days 18-28) – Comforting & Balancing

• Protein: Chicken thighs, salmon, eggs, cottage cheese
• Magnesium-rich foods: Dark chocolate, spinach, cashews
• Fiber-rich foods: Sweet potatoes, flaxseeds, lentils, chickpeas
• Complex carbs: Oats, quinoa, brown rice, whole wheat bread
• Warm, comforting foods: Roasted vegetables, bone broth, herbal teas

Now that we have the energy and the nutrients, next comes training. You can prepare for this too. We’re likely not hitting any PRs during the menstrual phase for obvious reasons, so why not plan around that week?

Here’s a guide to training and exercise that works with you and not against you.

Training Plan for Each Phase of Your Cycle

Menstrual Phase (Days 1-5) – Low Energy & Recovery

Focus on: Gentle movement, mobility, recovery
Workouts:

• Light walking
• Yoga or stretching
• Mobility drills
• Low-intensity strength training (bodyweight or light weights if you feel up to it)

Follicular Phase (Days 6-14) – High Energy & Strength Gains

Focus on: Strength, power, and skill work
Workouts:

• Heavy strength training (squats, deadlifts, pull-ups)
• HIIT workouts and sprinting
• Skill-based training (gymnastics, handstands, MMA, obstacle courses)
• Endurance workouts

Ovulation Phase (Days 15-17) – Peak Performance

Focus on: Explosiveness and performance
Workouts:

• Max strength lifts (heavy squats, deadlifts, Olympic lifts)
• Sprinting or plyometrics
• High-intensity sports (kickboxing, swimming, climbing)
• Longer endurance workouts

Luteal Phase (Days 18-28) – Moderate Effort & Recovery

Focus on: Controlled strength, moderate intensity
Workouts:

• Moderate-weight strength training (8-12 reps)
• Lower-impact cardio (steady-state cycling, incline walking)
• More mobility work and core stability
• Avoid pushing max lifts, as injury risk is higher due to ligament laxity

And last but not least, how else do we fill the gaps in our nutrition?

Supplements.

Is a healthy and balanced diet more important?

Absolutely.

But nobody is perfect.

The diet part should come first, but this is what comes next.

I won’t sit here and assume that you take any sort of additional vitamin with your meals unless your doctor has told you to, but even a simple women’s multivitamin can help ease PMS symptoms, increase immunity and energy, improve mood, and more.

Other than the building blocks and the basics, let me put you on to the additional vitamins and supplements that can help you throughout the month.

(I mainly use ATP Labs and dotFit because those are the brands that my gym works with and I get a discount, but this is not sponsored and I don’t make any money if you buy them unless you come into my gym and find me to do so. These are just genuine recommendations based on my personal preference and I very much trust these brands, hence using them exclusively)

Also if there isn’t anything recommended, it means I either don’t take it myself, or don’t take it yet! I’m just including everything I have found in my research regardless of my personal opinion.

Supplement & Vitamin Shopping List for Each Phase of Your Cycle

Menstrual Phase (Days 1-5) – Recovery & Replenishment

Focus on: Reducing cramps, replenishing lost nutrients, and supporting recovery

• Magnesium Glycinate – Helps with cramps, muscle relaxation, and sleep
  • I take ATP labs SynerMag 30 mins before bed
• Iron (if needed) – Replenishes iron lost during menstruation (choose iron bis-glycinate for better absorption)
  • I don’t take iron because I don’t get super heavy periods or terrible cramps, but I’d talk to my doctor about it if they got worse!
• Omega-3s (Fish Oil or Algal Oil) – Reduces inflammation and supports brain function
  • I use dotFit Omega-3’s
• Vitamin C – Enhances iron absorption and supports the immune system
  • I use ATP Labs Vitamin C
• Creatine Monohydrate – Supports muscle recovery and brain function, especially useful if you feel fatigued
  • I use dotFit’s unflavoured creatine monohydrate but I also really like their Raspberry Lemonade flavour
• Electrolytes (sodium, potassium, magnesium) – Helps with hydration and reducing bloating
  • I love ATP Labs’ Strawberry Lemonade flavour! These are my favourite electrolytes
  • I also really like the scoopable BioSteel powder in every flavour, but especially the White Freezie

Follicular Phase (Days 6-14) – Strength & Energy Boost

Focus on: Supporting muscle growth, energy production, and cognitive function

• B Vitamins (B6, B12, Folate) – Supports energy metabolism and brain function
  • I’m on the hunt for these!
• Creatine Monohydrate – Increases power output, muscle strength, and cognitive function
• CoQ10 – Supports mitochondrial energy production and endurance
• Protein Powder (Whey or Plant-Based) – Helps build muscle, especially post-workout
  • My all-time favourite protein is dotFit pre/post or First String in chocolate
  • I used to take the Gold Standard extreme milk chocolate and liked that a lot too (this was the first protein I actually liked before I found dotFit because I’m super picky)
• Collagen + Vitamin C – Supports joint health, skin, and recovery
  • I currently take the dotFit JointSkinCollagen 2x daily for convenience!
  • ATP Labs Total Radiance Collagen is decent, but if you have trouble taking greens, I actually mixed this with the Reds and Greens by ATP and it tasted really good

Ovulation Phase (Days 15-17) – Peak Performance & Recovery

Focus on: Supporting performance, recovery, and inflammation control

• Electrolytes (sodium, potassium, magnesium) – Supports hydration, muscle contractions, and endurance
• Creatine Monohydrate – Maintains strength and cognitive function
• Omega-3s (Fish Oil or Algal Oil) – Helps reduce inflammation and supports joint health
• Vitamin D + K2 – Supports bone health, immune function, and recovery
  • I take the dotFit Vitamin D3 but ATP has a D3K2 that I’m going to start taking when that runs out because these two work best paired together
• Zinc – Helps regulate hormone balance and supports the immune system
  • I take the ATP Labs SynerZinc at lunchtime
• Turmeric/Curcumin – Reduces inflammation and supports muscle recovery
  • I’ve never tried this myself, but maybe I should…

Luteal Phase (Days 18-28) – Hormone Balance & Mood Support

Focus on: Reducing PMS symptoms, balancing hormones, and managing inflammation

• Magnesium Glycinate or Magnesium L-Threonate – Helps with mood, sleep, and muscle relaxation
• Vitamin B6 (50-100 mg) – Reduces PMS symptoms and supports progesterone production
• Omega-3s (Fish Oil or Algal Oil) – Reduces bloating, inflammation, and mood swings
• Ashwagandha (Optional) – Adaptogen that helps with stress and cortisol regulation
• GABA or L-Theanine (Optional) – Supports relaxation and reduces anxiety
  • Haven’t tried either of these yet! But these can be found in green tea, fermented foods, nuts, spinach, and sweet potatoes
• Probiotics – Supports gut health, which plays a role in hormone balance
  • I’m not a big believer in these, simply because I don’t think introducing foreign bacteria to your stomach’s very particular bacteria can always be a good thing but it’s probably recommended for a reason.
• Calcium (if not getting enough from food) – Helps with PMS-related mood swings and cramping
  • I haven’t started using them yet, but I’m going to order dotFit’s Super Calcium+ vitamins to start using during this phase and see if it makes a difference

Okay. So that was a whole lotta info. Maybe we feel more prepared. Maybe we feel more confused. Maybe we feel a little lost.

Start small.

You don’t need to change anything overnight. But if you find yourself craving chocolate on day 19 of your cycle, maybe you should get some—or at least take a magnesium capsule and see how it goes.

I use an easy app called Stardust to track my cycle and symptoms, but there are so many out there to give you some insight.

Be gentle with yourself.

Maybe there’s a reason why you feel the way that you do.