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All woman have different length cycles. While most woman have a 28-day cycle, some are shorter, and some can go as long as 30 days or more.

It is important to know the different hormone changes throughout your cycle because your hormones do not stay consistent throughout the month. This constant change in hormones is important to know because you will feel emotionally and physically throughout the month as your hormones rise and fall. Knowing the effects that each hormone has on your mood, motivation, energy, sleep, and appetite can be life changing.

Day 1-10 of your menstrual cycle

Your major sex hormones, which are estrogen, testosterone, and progesterone, are at their lowest level. This is also known as the powerhouse phase. At this time of your cycle, it is best to do intense workouts like heavy lifting, HIIT workouts, etc.

The best foods to eat during this phase are Healthy fats and proteins with lower carbohydrates. Foods that support estrogen during this phase of your menstrual cycle:

• Olive oil
• Flaxseed oil
• Avocado
• Lima beans, kidney beans, pinto beans, and mung beans
• Sesame oil
• Carob
• Black-eyed peas
• Lentils
• Nuts – Brazil nuts, almonds, cashews, pine nuts, and walnuts
• Seeds – Pumpkin seeds and sesame seeds
• Peas
• Soy beans
• Chickpeas
• Sprouts
• Cabbage
• Spinach
• Onion
• Garlic
• Cranberries
• Strawberries
• Broccoli
• Blueberries
• Cauliflower
• Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Day 11-15 of your cycle

These days are known as your ovulation period of your cycle. This 5-day period is when your estrogen and testosterone start to build and increase. During your ovulation phase, you may feel more motivated and a surge in energy making it a good time to get hard, intense workouts in such as heavy weightlifting, HIIT training or any other intense workouts that you enjoy.

Foods that are best to consume when estrogen and testosterone levels are at their peak are listed above but also include:

• Cruciferous vegetables such as broccoli, brussels sprouts, and cauliflower
• Green Leafy vegetables
• Bitter lettuces
• Sesame and flaxseeds
• Blueberries & raspberries
• Boysenberries
• Green apples
• Green tea,
• Dandelion or dandelion tea
• Fermented foods such as kimchi, yogurt, sauerkraut, or kombucha
• Fish such as salmon
• Spices such as turmeric, saffron, cumin and dill.
• Healthy Protein (muscle building foods) Chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Day 16-18 of your cycle

During these days you may feel similar as you did during the first week of your cycle, with one major exception – instead of your body preparing to make estrogen, your body is ramping up to make progesterone. This is also known as your power house phase. Meaning you can continue your intense workouts.

During this phase you want to stick to healthy proteins and healthy fats with lower carbohydrates, following the same guidelines as day 1-10 of your cycle.

Day 19 – Day you start to bleed (Day 25-30) of your cycle

This is when your body produces progesterone. The hormone that calms and relaxes you. This is when your body needs more rest. It is also known as your nurture phase. You want to stick to lower intensity workouts during this time. Lighter resistance training, nature walks, yoga, meditation, stretching, etc.

Now is the time to eat progesterone supporting foods include healthy proteins and healthy carbohydrates such as:

• Potatoes – red, russet, gold, Yukon, and purple
• Sweet potato and yam varieties
• Squash
• Lentils
• Black beans
• Wild rice and brown rice,
• Blueberries, raspberries, and boysenberries
• Tropical fruits such as bananas, mangoes, and papaya
• Lemons, limes, grapefruit, and oranges
• Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Training & Eating Foods That Support Your Hormone Cycle is Beneficial

Training and following proper nutrition based on your cycle can offer many health benefits such as more energy, reduced bloating, healthy weight loss and toning, and less menstrual symptoms as your hormones change throughout the month. You may notice you are reaching your health and fitness goals faster following this system based on your specific hormone cycle.

Looking for support to achieve your fitness goals? Contact our passionate and expert Newmarket personal trainers at Premium Personal Training. We’d love to help you achieve your goals!

KETO SUGAR COOKIES – LOW CARB / SUGAR-FREE

Helpful hints:
1. MEASURE YOUR INGREDIENTS CORRECTLY
Follow the recipe for the correct amount for each ingredient. To measure flour correctly, use the spoon and sweep method for flour or use a food scale for even more accurate results.
2. SIFT YOUR FLOUR
Sifting your almond flour and coconut flour will help give a lighter and flaky cookie that will totally melt in your mouth and helps if you want to make the best keto sugar cookies.
3. CHILL THE DOUGH
If you want to ensure that you end up with no spread sugar cookies, refrigerating the dough prior to baking helps the dough to become stiffer and hold up.

INGREDIENTS:

• 1 3/4 cups superfine blanched almond flour, measured correctly (spoon & sweep) plus more as needed
• 1/4 cup coconut flour, measured correctly (spoon & sweep)
• 2/3 cup powdered monk fruit sweetener
• 1/4 teaspoon fine sea salt
• 1/2 cup unsalted butter, cut into 1/2-inch pieces – softened
• 2 tablespoons cream cheese softened
• 2 teaspoons pure vanilla extract
• 1/4 teaspoon pure almond extract

Keto Icing (optional)

• 1/2 cup confectioner’s monk fruit sweetener (Swerve or erythritol)
• 1 1/2 tablespoons heavy cream or coconut cream
• water or lemon juice, as needed to desired consistency

INSTRUCTIONS:

1. In a stand mixer fitted with the paddle attachment turned to low speed, mix the almond flour, coconut flour, sweetener, and salt together until combined.
2. Turn the mixer to medium, then add the butter, 1 cube at a time, and mix until the dough looks crumbly and slightly wet about 2 minutes.
3. Add the cream cheese, vanilla and almond extract and beat for another 30-60 seconds until the dough just begins to form large clumps, scraping down the sides of the bowl as needed.
4. Gather dough with hands and knead just until it sticks together (add 1 tablespoon of almond flour at a time as needed if dough seems too wet). Shape into a disc and wrap in plastic. Chill in the refrigerator for at least 35 minutes (or up to 2 days).
5. Line two large baking sheets with parchment paper. Set aside. When ready to roll, remove and unwrap dough disc from the fridge.
6. Place a large piece of parchment paper on a flat surface. Place dough in the center. Place another large parchment paper on top of the dough and using your rolling pin, roll into 1/4-inch thickness (1/8 inch for thinner cookies). Place the cookie dough sheet in the freezer for 10 minutes.
7. Remove the cookie dough sheet from the freezer and remove the top parchment paper. Cut into shapes with cutters of your choice. Place cut cookies on lined baking sheets, about 1 inch apart then place in the freezer again for 10 minutes (to prevent spreading). Repeat with any scraps.
8. Preheat oven to 325° F.
9. Bake cookies, one sheet at a time, on the middle rack for 13-17 minutes, rotating the pan halfway, or until edges are light golden brown (do not overbake).
10. Allow cookies to cool on baking sheet for 15 minutes then transfer to a cooling rack until cool. (cookies will continue to bake & harden)
11. Frost or decorate cookies as desired.

For Keto Frosting (optional)

1. In a medium bowl, combine the powdered sweetener with coconut cream until smooth. Add water or lemon juice as needed to desired consistency.

We will have a modified Bootcamp Schedule the week of Christmas and New Year.  We have a sign-up sheet for Bootcamp times in the studio.  Please put your name down to the times you can attend, including multiple times.  We will launch the schedule on Thursday, December 19th.  **Pssst…..If we have no sign-ups, we will be closed from Dec 24 -26th**

Confirmed Holiday Studio Closure:
Wednesday, December 25th – Closed
Wednesday, January 1st – Closed

Exercise Of The Week

Leg Pull-In/Knee Ups

How To:

• Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes.
• This will be your starting position.
• Bend your knees and pull your upper thighs into your midsection as you breathe out.
• Repeat 15-20, for 3 rounds