So it’s a deload week for me. Body felt pretty battered, training performance dipped massively and sleep started to become slightly poor.
After being on a good roll I was hesitant to slow down (I think we’re all guilty of this) but 3 days in of no training, no cardio, slight increase in food on a rest day and I’m another pound down which just shows how much I needed it.
Spoke with Josh about a timeline going forwards and we’re looking to pull off around another 10lbs before going into a surplus so I’m hoping it continues to move at this quicker pace. Already itching to grow as when training starts to dip it does grind on me – I just enjoy feeling strong more than anything!
Taking the next few days to rest then we’ll continue to push on!
Hey hey,
It’s crazy how much the menstrual cycle can impact females. Their performance, body image, energy the list goes on…
This hit me hard this week. All my numbers were down in the gym and found it tough looking in the mirror and seeing no changes with fatigue really kicking my butt.
Thankfully I woke up yesterday and felt completely different.
My tips for managing PMS:
- Track your cycle so if you start to feel off, you can see trends. What I will say is don’t get too caught up with it though. Sometimes I find clients who track their cycle too closely will think “ahh I’m in the luteal phase so I’m going to be hungry or I’m going to have no energy etc” and convince themselves of the symptoms before they are even present.
- Reduce body checking. You will be holding water, feel more bloated and even if to someone else you look totally the same, there is a strong correlation with negative body image around TOTM
- Manage expectations In training. Train to the best of your ability but don’t be expecting PB’s every session:
- Stay hydrated and stay on top of your supps! I use multi vit, magnesium, omegas, hydramax. Really to manage cramps, water retention and overall hormonal health.
- Have food that you enjoy to help with food focus and remember that cravings are only temporary feelings.
Above all remember that this will come around every month… so the more you can learn to manage it, the better you will feel mentally/physically
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Hey hey,
So it’s a deload week for me. Body felt pretty battered, training performance dipped massively and sleep started to become slightly poor.
After being on a good roll I was hesitant to slow down (I think we’re all guilty of this) but 3 days in of no training, no cardio, slight increase in food on a rest day and I’m another pound down which just shows how much I needed it.
Spoke with Josh about a timeline going forwards and we’re looking to pull off around another 10lbs before going into a surplus so I’m hoping it continues to move at this quicker pace. Already itching to grow as when training starts to dip it does grind on me – I just enjoy feeling strong more than anything!
Taking the next few days to rest then we’ll continue to push on!
Hey hey,
It’s crazy how much the menstrual cycle can impact females. Their performance, body image, energy the list goes on…
This hit me hard this week. All my numbers were down in the gym and found it tough looking in the mirror and seeing no changes with fatigue really kicking my butt.
Thankfully I woke up yesterday and felt completely different.
My tips for managing PMS:
- Track your cycle so if you start to feel off, you can see trends. What I will say is don’t get too caught up with it though. Sometimes I find clients who track their cycle too closely will think “ahh I’m in the luteal phase so I’m going to be hungry or I’m going to have no energy etc” and convince themselves of the symptoms before they are even present.
- Reduce body checking. You will be holding water, feel more bloated and even if to someone else you look totally the same, there is a strong correlation with negative body image around TOTM
- Manage expectations In training. Train to the best of your ability but don’t be expecting PB’s every session:
- Stay hydrated and stay on top of your supps! I use multi vit, magnesium, omegas, hydramax. Really to manage cramps, water retention and overall hormonal health.
- Have food that you enjoy to help with food focus and remember that cravings are only temporary feelings.
Above all remember that this will come around every month… so the more you can learn to manage it, the better you will feel mentally/physically