Period Performance: How Your Menstrual Cycle Effects Exercise

So, who out there bins off going to the gym or attending their fitness class when it's their time of the month? I know I often do, the thought of dragging yourself all the way there when you're low on energy and feeling really rubbish is just exhausting. Recently, after forcing myself to go to the gym during that horrible week period, I've realised that there has been a correlation between lifting heavier and the phase of my menstrual cycle. I wanted to look into this and after a little bit of research, I have found the following information, which I hope will be of help to many on how to train and what is recommended nutrition-wise during the different menstrual phases.

Follicular (first 14 days)

Within this stage your Oestrogen levels and Testosterone levels are at their highest, you have improved insulin sensitivity and a decreased appetite, reduced muscle soreness and your strength and energy levels are higher. Your body is getting ready and releasing an egg to be fertilised. Testosterone helps build muscle, and Oestrogen helps build the connective tissues that bind muscle to bone, this is the ideal time to tone up.

From day 5 to 14 of your cycle, is your peak phase. You'll feel strong and energised as your oestrogen levels are rising leading up to ovulation. Now's the time to work harder than usual in the gym.

Scientists at Sweden’s Umea University found that women who use weights in the first two weeks of their cycle get the best results.

In this stage females will be able to lift heavier, try and incorporate weight and resistance training and eat a more carb and protein-rich diet. 

Luteal (second 14 days)

Within this stage your Progesterone levels are higher meaning that your Metabolism increases, allowing for more food to be eaten daily. Females will also become more insulin resistant meaning that you won't be able to digest carbs as well. 

Your temperature rises during this stage, to create a warmer, more fertile environment for implantation of the fertilised egg and the development of the embryo, but as a result, you may sweat more during exercise and find it harder to go the distance.

You'll burn up calories faster than at any other time. 

Oestrogen levels are at their lowest during your period which could make you feel stronger (this is the effect that I've often felt) but be careful as Testosterone isn't particularly high - so don't push yourself too hard as you could make cramps worse. 

Eat a more protein and fatty diet during this time and incorporate rest days (which is great for this time of the month when you have crazy cravings!).

I hope these notes can help you plan your training and maintain a healthy diet throughout the month!

Foodie Fresh: How I've Changed Up My Diet

With so many of my friends changing up their eating habits and becoming Pescatarian, Vegetarian, and even Vegan, I took a step back and started to analyse my own diet. 

This started whilst I was on holiday with my family in February. My sister had previously tried out a Vegan diet around November time, but by this point had found her happy balance by becoming a Pescatarian. I decided to try it out and join in whilst I was on holiday, and traveling around Thailand and the Maldives actually made a Veggie diet fairly easy. I'd been playing with the idea for around a year as my best friend has been Vegetarian since she went traveling. I've always been aware of gross animal farming and the mass effect that it has on the earth, but let's be honest, for those of us that love the taste of meat taking that first step is bloody hard!

Now I'm nowhere near a saint for doing this, there is no way I could become vegan, I love cheese and milk too much (and wine and beer), but taking the time to observe my diet and make a few changes has for sure left me feeling fitter and more energised. 

After a few months of going full-out Veggie, I've found myself a middle ground. I realised that after a while my meals became a lot more carb-based as I was trying to fill myself up without having meat. So with a bit of trial and error, I have now decided to include fish in my diet to try and find that balance.  

I know that for sure I am a lot happier with cutting down on my beef intake and that by making these dietary changes I eat A LOT more fruit and veg a day, dare I say more than my allotted 5... and I'm feeling a lot better for it. So keep your eyes peeled for a good few recipes coming your way. I'm really into my veggie burrito bowls, baked cod, chili and prawn tagliatelle and aubergine curry!

Brunch At The Juice Smith

As you may have seen in my previous interview post, two weeks ago I spent brunch with the lovely Meagan Fiddes at The Juice Smith. We hadn't originally planned on going here, but I am so glad we did! The Juice Smith is known for having 100% natural resources and ingredients and a menu that caters for everyone. There is no meat served (I know this is quite a biggy for me!), but despite being a veggie cafe the food was absolutely delicious! They also offer vegan and gluten-free options, there's something for everyone. 

First, we started with some tea. In true British fashion, and I'm so glad that since moving from Toronto Meagan has definitely embraced our love of tea here in England. Meagan had a traditional breakfast tea, whilst I decided to go for the flower bomb Jasmin- I fancied something a little lighter than my usual. 

Next was the food! It was absolutely delicious. I went for the avocado & watercress on sourdough toast with Lemon, salt, pepper, garlic and olive oil, it really hit the spot! I was also drooling over Meagan's food, I could have eaten both, pan-fried mushroom, tomato & spinach on sourdough toast, drizzled with a balsamic glaze. 

Next up, the smoothies. I do wish I had chosen the chocolate, not because mine wasn't tasty, but just because I'm an absolute chocolate fiend and went with a slightly lighter option (I shouldn't have cared about the calories!). Mine was named Beauty And The Baobab, Coconut water, mango, strawberries, baobab, lime, agave, ginger. Meagan chose the best option, Choc Chip Maca Dream, Almond milk, banana, almond butter, carob powder, cacao nibs, maca, vanilla, cinnamon. 

We'd definitely recommend this place to anyone looking for a cute brunch spot! It ticks all the boxes for me, the only critique that I could make would be that the cafe itself should have a slightly different layout- more tables and comfy chairs, fewer breakfast bars and stools. All-in-all The Juice Smith was an absolute treat! 

For more info and details about The Juice Smith click HERE

Love, 
K.