Hi

 The Kick Start Wellness Newsletter

When it comes to planning your nutrition and fitness regime it’s really helpful to plan around your menstrual cycle.

Working with your body and not against it is key.

If you track or roughly know your dates then modifying your exercise and understanding your moods, energy levels, sleep patterns, appetite and cravings can make a big difference.

If your goal is weightloss chances are the week leading up to your period you may feel more tired than usual, cravings might be out of control, energy levels all over the place and you may be retaining water

Tweak Your Fitness & Exercise.

You could switch up your exercises and change things for a few days. if you don’t feel like jumping around doing HIIT, or running, then focus on strength training do a LIFT LEAN workout, Power Walk on the treadmill or cross trainer which will take the impact if you have backache and your joints feel sore.

Mindset

When you feel foggy, moody, tearful and just can’t be bothered, exercise will help immensely.  It will elevate your mood and make you feel brighter and positive.

You may have to push yourself but it is 100% worth it, even for 10minutes.

Use exercise to aid mental cognition and mood enhancement.

Nutrition

It’s so easy to eat anything and everything and not be mindful around your nutrition especially if your cravings are strong.

BUT sugar, booze and highly palatable foods do make you feel worse in the long run.

Keep your nutrition simple for the days coming up to your period, shoot for 3 balanced meals, spaced out evenly through the day, eat protein with each meal and tons of veg and up your water intake, it will really help with the water retention.

Sleep.

Get as much of it as you can!

Scales

It’s also NOT a great idea to jump on scales or measure yourself at this time, it will leave you feeling demotivated and possibly upset. Scale weight could easily go up 3kgs.

It’s NOT BODY FAT it will be down to water retention and will start to disperse as you get into your cycle.

Your nutrition and fitness plan should be personalised and individual to you. Learning to work with your body and not against it during the monthly ebbs and flows and adapting your food and fitness is so helpful and a much kinder and gentle way of looking after yourself.

Practising Mindfulness.

Taking 5 minutes out of your day to calm the mind and give your brain some space can be helpful. Especially if you are feeling stressed or anxious.

I’ve filmed a mini meditation. It’s only 5 minutes and it’s very simple, I use the mantra “Let Go” to focus on. click the link above.

Have a go and let me know if this helps.

Have a lovely Tuesday.

Love Rachel x

Happy Tuesday.

Love Rachel

Do you need help with your business? Join my Business Building Brunch

**Additional Newsletters You May be Interested In**

C2GO Newsletter – Every Thursday for all Fitness Professionals or Aspiring Fitness Professionals. Add your email and get 10% Discount on Courses in 2019 Click here 

Fitness Pilates Newsletter – Every Sunday For ALL Pilates Trained Teachers and Aspiring Pilates Teachers – News, Exercises, Video Workshops, Events, Class Ideas, Marketing and PR. Add your email  Click here 

Fitness Business Builder – For building your class numbers, Social media & Digital Marketing Click here 

Train to Teach Pilates With The Level 3 Pilates Click Here