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Cycle syncing has so many benefits and is something i’ve done for awhile now, or atleast the best I can lol. Some of the benefits include hormonal balance, better sleep, improved mood, improved symptoms and so many more! Of course everyone’s cycle isn’t the same so you can use apps to track this, my personal favorite is stardust! This is something i’ve done a lot of research on and still continue to do, so I thought I’d share!💗💗
🌺Menstrual (days 1-5)
During the menstrual phase you typically have low energy and as you lose blood you also lose nutrients so it’s important to replenish this and relax. During this time you also have low hormonal levels which is what causes the low energy.
workout (low intensity):
yoga
light pilates
walking and light cardio
low impact strength training
stretching
relaxation (meditation, deep breathing, etc)
diet:
iron rich foods (tofu, spinach, broccoli, leafy greens)
extra water
avoid sugars, caffeine, and salt
vitamin c, as it helps to absorb iron (citrus fruits)
anti inflammatory foods (leafy greens, green tea)
🌺Follicular (days 6-14)
During the follicular phase you typically have higher muscle strength and recover faster, you can also handle higher stress
workout (moderate-high intensity) :
weight training
resistance bands
HIIT workouts
biking, spin classes
swimming
hiking
dance workouts
diet:
lean proteins (chicken and fish)
eggs
vitamins b and c (yogurt, citrus fruits, salmon, peppers)
zinc (oats, oysters, chickpeas, cashews)
fiber (beans, avocado, pears)
🌺Ovulatory (day 14)
The ovulatory phase is the best time for high energy workouts and you may also feel you have a suppressed appetite during this phase!
workout (moderate-high intensity) :
high intensity cardio
dance workouts
crossfit
hiking, swimming, team sports
boxing
stairmaster
running
HIIT
diet:
lighter meals (salad)
vegetables such as cauliflower, broccoli, kale, cabbage
antioxidant rich foods (blueberries, blackberries, dark chocolate)
fish
foods rich in fatty acids such as nuts, vegetable oils, fish
avoid sugars and highly processed foods
🌺Luteal phase (day 15-28)
During this time your energy may fluctuate and you typically start to experience menstrual symptoms, it’s important to focus on workouts and activities that will help you to alleviate stress.
workout (moderate- low intensity):
moderate- lower intensity workouts
strength training
yoga
low impact pilates
barre
nature walks and meditation
diet:
foods that support progesterone production (bananas, avocados, corn, oatmeal)
vitamin c and b6 (citrus fruits, strawberries peanuts, chicken, bananas, oats, soya beans, peppers, kiwi)
chickpeas
salmon
foods high in fiber (oats, beans, popcorn)
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