Relationship with Movement (and a bit about the menstrual cycle)

I believe there are two sides to a movement practice.

There is go after your goal no matter what — schedule your training and rest days — and get done what needs to get done despite how you feel. Discipline mode. I love it — we grow through challenge and extending beyond our comfort zone.

Then there is the listening side — “I scheduled a 60 minute HIIT workout today but when I listen to my body I am feeling so sluggish and low energy. Hopefully the work out will help, I am going to try to get it done regardless of my energy level”.

So you push yourself through it, listening to the schedule. You listen to the voice that encourages you to move through the discomfort, to get your work out done no matter what. “You will feel better after than you did before”.

This situation can go one of two ways — the energy is restored and you feel great and one step closer to your goal, or you feel like you just built up a cocktail of stress getting yourself through that, the wind is just knocked out of you and you walk around the next few hours in space cadet mode.

Once in a while you are not going to feel super great after a workout, especially if you went hard. I am not saying to not go hard because of that. I am looking at the long term effects of pushing yourself through difficult activity every time your body is wanting something else. Something more moderate, more mindful, more restorative. And if there is other stress going on in our lives, your body may want a restorative type of movement more often than your schedule is currently allowing. Enough times forcing your body to do something that it is not asking for — say hello to stress, injury and maybe even counter-productive results. I’d like to apologize to your lovely workout schedule or goals but sometimes, it has got to take the back seat. And when you choose for it to take the backseat, we need to develop a relationship where we don’t feel guilty or shame for doing so.

As someone who loves a challenge and also enjoys learning to listen to the unique needs of my own body, I came across this interesting (not new) concept to align the intensity of your workouts with where you are in your monthly cycle.

Cycle syncing makes it easier to stick with consistent movement practice, decrease recovery time and improve how you feel and perform.

Here is the gist of the optimal times to move and the optimal times to focus on being more restorative in our movement. As an experiment, I created a calendar each month to know more or less which phase I am in and when, and give myself more or less lee way around these certain phases. The goal is to develop a healthier relationship with movement, one where you look forward to each workout and feel great after completing it.

The four phases of the menstrual cycle are:

1. Menstruation — During the week of menstruation, it is definitely important to listen to what you need. Your body may want to move a day or two after the first day of menstruation begins. Give yourself permission to turn that run into a walk, that HIIT workout into moderate movement and strength training that doesn’t have you gasping for air. Move, but not to the point of failure.
2. Follicular — This phase is usually that week and half or so after menstruation ends leading up to ovulation. You may feel more motivated, energized and fatigue a lot less quickly. This is a good time to give your all to your workouts. Bring out the jump rope and try the burpees. Lift a bit heavier weight, run instead of walk.
3. Ovulatory — this phase is halfway through your cycle, the week of ovulation. You are feeling more social around this time and may find greater enjoyment in things like group classes, (I find I enjoy following workout videos in this phase) or steady state cardio where you can sustain the work out, enjoy the movement and music, and not focus so much on building strength and pushing yourself past your limits like in the Follicular phase.
4. Luteal — Rest and recover, the week leading up to menstruation. This week is optimal for activities such as yoga, mobility work, and mindful movement. I personally find steady state cardio and walking relaxing as well during this phase. It is really up to you and what makes you feel well rested and listened to. The point is not to schedule intense challenging activities requiring coordination and higher amounts of energy.

The big picture is, whether you menstruate or not, is to pay attention more to your relationship with your movement practice. Be aware of the thoughts you have surrounding it — does it feel exciting to you or like a chore? It is more than just “sticking to the schedule” — there are internal discussions and negotiations you have with yourself when you repeatedly commit to a routine. At certain times the routine is just what you need, and at other times, it may start to feel as if you are dragging your feet (too often) to get it done.

The (ideal) place to keep arriving at within yourself is one where you more often than not, look forward to your workouts and feel satisfaction after you complete them. This requires knowing how to check in with yourself and make those adjustments to adapt with how you move and change throughout life.