How my cycle has transformed my approach to my exercise
Since becoming a mum, I’ve noticed how much more in tune we get with our bodies, especially month to month. My cycle has such a big impact on my energy, motivation, and how I approach exercise. Some weeks I feel unstoppable, smashing out workouts and I'm able to do long runs, while other days my pelvic floor strength just isn't there and just rolling out the mat feels like a mission…. Spoiler alert - it’s not just in my head!
As I get older, I’ve noticed my cycle and hormones starting to take a bigger toll on my body. To stay in control, I’ve learned to adjust my workouts to align with my cycle, especially while managing a prolapse - you can read more about my prolapse journey here. It’s not easy and can be frustrating at times - but it’s been a total game-changer. Tweaking my approach has helped me stay consistent, avoid overdoing it, and move in ways that feel good for my body and my motivation levels.
Tracking my cycle has made a huge difference for me, and I hope this little read inspires you to tune into your cycle too. Everyone’s different, but there’s so much power in moving with your cycle instead of moving against it! Here’s a little insight as to how my exercise shifts across a month.
Menstrual Phase: Easing up (Days 1-5)
At the start of my cycle, when my pelvic floor feels at its weakest, I used to get so frustrated. But over time, I’ve learned to slow down and choose movement that feels good and supports my body instead of pushing through. During this phase, I feel best when I keep things super gentle; walking, Pilates, and restorative exercises like “legs up the wall” or light stretching are best. I’ve found that mornings are the best time to move - my pelvic floor feels more rested, and it gives me a little energy boost without overdoing it. If I feel up for more, I’ll go for it, but I’m careful to skip anything too intense or high-impact. Taking it easy during my period has made such a difference, helping me manage my prolapse symptoms and start the rest of my cycle feeling more supported and ready for what’s next.
My workouts of choice during my Menstrual Phase: Our gentle Stretch/Yoga class, Pilates, Core and Mobility.
Follicular Phase: My power phase (Days 6-14)
I like to call this my “power” phase!
It’s the time in my cycle when I begin to feel my best - energised, focused, and strong. As my body heads towards ovulation my pelvic floor gets stronger (Thanks hormones), so I can push myself with higher-intensity workouts and heavier weights. Running feels great during this phase - so my distances get longer, and I can even pick up the pace without worrying too much about when I exercise. These are the days I set big goals, test my limits, and really enjoy challenging myself, knowing my body is in the perfect place to handle it. This has become my time to go all in.
My workouts of choice during my Follicular Phase: HIIT (High Intensity Interval Training) and our strength workouts with a focus on lifting heavy!
Ovulation Phase: Pulling back (Days 15-17)
For me, ovulation brings a noticeable shift. Hormones peak, while I do feel energetic during this phase my pelvic floor more often than not feels heavy - super frustrating when I have the motivation to move. I've found it best to pull back during these days, focusing on low-impact movement and taking extra care with my warm-ups. If I do want to run, I do so on the grass and short, slow distances. (Note that this is not the case for everyone but this is when I find my prolapse symptoms are heightened)
My workouts of choice during Ovulation: Our Low-Impact and Strength workouts with a drop in weights.
Luteal Phase: Finding balance (Days 18-28)
A few days after ovulation, my pelvic floor tends to feel better, but the frustration sets in as my energy starts to dip leading up to my period. Some days, I feel great, and other days, not so much. But I’ve learned to work with it by listening to my body and giving it the movement it craves on any given day. As my body preps for the next cycle, I know it’s okay to take it easy when needed. If my energy is low, I make sure to get my workouts in first thing in the morning, or they just won’t happen. I also make sure to rest my pelvic floor in the evenings.
How honoring my cycle has changed my fitness
It’s easy to get down on yourself when you’re dealing with a prolapse/birth injury but adjusting my routine to match my body’s needs and cycle - rather than sticking to a strict plan - has helped me stay consistent and feel more in control than ever! I’ve felt stronger, more connected, and most importantly, way more compassionate with myself.
If you’re riding the hormonal rollercoaster of ups and downs, know it’s totally normal. As challenging as it can be, embrace each phase, listen to your body, and don’t push through just for the sake of it - especially if you’ve got a birth injury. As women, our bodies aren’t meant to be on the same energy level and at the same strength all month. Honoring your cycle means moving with it, not against it - and trust me, that’s when you’ll feel your strongest.
Jen x