Menstrual
May 2 - May 6
Focus
Deload / Review metrics / Protect sleep
Exercise
Gentle walks / Restorative yoga
Nutrition
Iron-rich meals / Warm, mineral-rich foods
Where am I today?
Menstrual
Personalised tips
Low
Follicular
May 7 - May 14
Focus
Skill building / Progressive training / Plan launches
Exercise
Strength training / Tempo runs or circuits
Nutrition
Lean protein / Fresh greens and fermented foods
Ovulatory
May 15 - May 17
Focus
High output / Hard conversations / Peak lifts
Exercise
Heavy lifts / Intervals or power sessions
Nutrition
Hydrating foods / Antioxidant-rich fruit
Luteal
May 18 - May 29
Focus
Finish work / Quality control / Reduce friction
Exercise
Pilates or steady strength / Zone 2 cardio
Nutrition
Magnesium-rich foods / Complex carbohydrates