Work with Your Cycle, Not Against It.
Sep 22, 2025
For years, I struggled with irregular cycles. I thought it was “normal” to have unpredictable periods, PMS that knocked me out, and energy swings that made me feel like I was constantly behind.
It wasn’t until with my thyroid diagnosis really diving in head first to a bunch of research and trainings on health and hormones that I discovered cycle syncing and when it came to my menstrual cycles, everything began to change. By aligning my workouts, nutrition, and lifestyle with the natural phases of my cycle, I not only regained a regular period—I also found more balance, energy, and consistency than I ever thought possible.
Now, I teach this method to clients, and time and time again, I see the same results:
✅ PMS symptoms ease
✅ Cycles regulate
✅ Energy stabilizes
✅ Workouts finally feel supportive, not depleting
Why Cycle Syncing Works
Your menstrual cycle is essentially your fifth vital sign—
a monthly report card on your hormonal health. Each phase brings shifts in estrogen, progesterone, and other key hormones, which influence your metabolism, energy, mood, and recovery.
When you push against your cycle (such as doing HIIT in the luteal phase), you often end up feeling burned out, bloated, and frustrated. But when you work with your cycle, your body thrives.
Cycle Syncing Your Workouts
1. Menstrual Phase (Days 1–5, bleeding)
- What’s happening: Hormones are at their lowest, your body is using more energy for repair.
- Best workouts: Restorative movement—gentle yoga, stretching, walking, breathwork. This is the time to conserve energy and honor your body’s need for rest.
- Why: Pushing too hard here can increase inflammation and prolong fatigue. Gentle movement supports circulation and eases cramps.
2. Follicular Phase (Days 6–12, post-period, estrogen rising)
- What’s happening: Estrogen climbs, energy increases, mood lifts. This is your body’s go signal.
- Best workouts: Cardio, dance, circuit training, strength-building. Try new classes or more energy-focused workouts.
- Why: Your body is more resilient to stress, coordination improves, and recovery is quicker—making it the perfect time to challenge yourself.
3. Ovulatory Phase (Days 13–16, peak estrogen + testosterone)
- What’s happening: You’re at your most energized, confident, and powerful.
- Best workouts: heavy strength training, group workouts, high-energy interval training.
- Why: Your body has the capacity to handle intensity. This is the phase where pushing your limits feels exciting, not exhausting.
4. Luteal Phase (Days 17–28, progesterone rises, PMS window)
- What’s happening: Energy begins to decline, and your body shifts into a more restorative mode.
- Best workouts: Low-impact movement—Pilates, barre, yoga sculpt, moderate strength training, hiking. In the late luteal phase, scale back further with more walking and stretching.
- Why: Supporting your nervous system here prevents burnout and reduces PMS symptoms like bloating, irritability, and fatigue.
The Bigger Picture
Cycle syncing isn’t just about workouts—it’s about syncing your nutrition, work schedule, and self-care too. For example:
- Follicular phase is great for brainstorming and starting new projects.
- Luteal phase is perfect for detail-oriented work and tying up loose ends.
- Menstrual phase can be used for reflection and rest.
When you begin to honor these rhythms, life feels less like a fight against your body and more like a partnership with it.
I’ve lived this. I’ve seen clients regulate cycles after years of struggle. I’ve seen PMS symptoms soften and disappear. I’ve seen women rediscover energy and empowerment in their bodies.
And I want you to experience that too.
Learn More About Cycle Syncing with WBK
With love & balance,
Kelley
