Progress Journal: Training when we're surfing the Crimson Wave

Some Coaches are afraid to talk about periods because it’s uncomfortable to talk about in public, but not this one! Here I am to be LOUD and PROUD about Surfing the Crimson wave (as the great Cher Horowitz once said) Please look it up.

Frankly our hormone levels in regards to nutrition and training is something that has been overlooked for a long time. Last year I had the pleasure of taking a session with Nardia Norman at IDEA PT West Institute which covered this very topic.

How stoked was I to find out this week that she will be here in the Bay Area this October for the Nor Cal Fitness Summit! Yaaasss! I kept publicly lobbying for her to come and present because a large part of training clientele are women and I think that’s not getting enough attention to women’s specific needs.

So this week I was surfing the Crimson wave and I had no PMS cravings. As Nardia said in our workshop last year, PMS is common but that doesn’t mean that it is normal. During the Whole30 coaching group, I had SEVERAL ladies reach out to me to share that they had not experienced their normal PMS cravings.

Cramps and Fatigue

For a while after I stopped the restrictive dieting I was having terrible menstrual cycles. I had terrible fatigue (to the point where I could barely get out of bed), cramps much worse than normal, sweats, and horrible cravings. This went on for a few months and I discovered that this was common for people who are experiencing hormonal issues.

Before this my cycles weren’t that bad. Maybe some cramping the first 2 days but that was it and no real fatigue.

Since changing my nutrition last year, I’m happy to report that my cycles are back to the way they were before all of this happened. Cramping the first 2 days, no real terrible fatigue, no sweats, and barely any cravings.

Bottom line: A lot of what we experience as far as our menstrual cycle has a lot to do with our nutrition. As Nardia said during our workshop: “Just because something is common doesn’t make it normal.”

How should we train during our menstrual cycles?

I am glad you asked.

For one thing: We should not be trying to hit any Personal Records that week. Movement helps with my energy levels and also cramps so I don’t abandon exercise altogether. I change what I do. I will go with Lighter Weights and my Workout videos or some Lower Intensity Cardio for 30-45 minutes. After my cycle is over, then I go back to lifting all of the heavy things.

Believe it or not there is a method to this madness

Late Follicular Phase and Ovulation

After our menstrual cycles are over, estrogen and Follicle Stimulating Hormone start to rise leading to large increases in energy. Our bodies also start wanting to build muscle during this time (It’s what we call the Anabolic stage) This is a GREAT time for Squats, Deadlifts, Rows, and all that jazz

This lasts for about 10 days post menstrual cycle. After that we approach what is called the Luteal phase where our energy might still be high but we may need to dial it back. Everyone is different as they approach menstruation. I notice that as I am getting older my body is telling me what it needs. I naturally slowed down this week with my workouts (even though I wasn’t paying any attention to when my cycle was actually going to start) I checked my app and realized….Oh yeah that’s happening.

Nutrition

I’m on my 80/20 kick.

80% of the time I’m on my Paleo style of eating: Avoiding grains, dairy, and legumes. 20% of the time (usually weekends) it’s about dem Flax Muffins, Blondies, Mexican Food, and all that.

Well the one big change this week has been having a nutritional smoothie for breakfast. To be frank, I think it is because I was tired of eggs and wanted a change. Plus I was surprised at how full my smoothie kept me this past week so I kept doing it.

If I know I am going to be having a busy day running around town, then I will add an apple and almond butter to breakfast. It keeps me full late into the afternoon