Ovulation Phase
IN THIS LESSON
☀️ If You Work Out in the Morning
Morning energy is radiant and expressive.
This is your moment to lift heavier, move dynamically, and play with new forms of power.
You’re strong … but stay tuned to your breath and body’s cues.
Your Morning Focus:
Channel power through strength and skill, not speed.
Choose workouts that challenge but don’t drain.
Warm up joints and hips thoroughly — relax into power.
Breathe deeply; exhale through exertion.
💬 Power feels magnetic when it’s embodied, not forced.
💧Hydration Tip
Estrogen and testosterone can cause water retention … hydrate wisely.
Start with 16–20 oz water + pinch of sea salt or electrolytes.
Add cucumber or mint to water to reduce internal heat.
Aim for 3 liters of water today.
BEFORE YOUR WORKOUT
Pre-workout meal (within 15-60 min. See Rules of Thumb)
Focus: Light fuel for energy + brain function.
Examples:
Smoothie with banana, spinach, protein powder + coconut water
Rice cake + almond butter + sliced strawberries
Oatmeal with blueberries + flaxseed
Egg + toast + avocado
Greek yogurt + granola + honey
Apple slices + peanut butter
Cottage cheese + pineapple
Chia pudding + raspberries
Matcha with almond milk + handful of nuts
Rice pudding with hemp seeds
💬 Fuel to flow — light, lively, and lasting.
AFTER YOUR WORKOUT
Post-workout meals (within 1–2 hours. See Rules of Thumb)
Focus: Restore with lean protein, cooling foods, and hydration.
Examples:
Grilled salmon + quinoa + cucumber salad
Chicken with brown rice + roasted zucchini
Shrimp bowl with greens + avocado
Tuna salad with olive oil + lemon
Smoothie with oats, berries + collagen
Turkey wrap with lettuce + tahini
Lentil salad with herbs + feta
Tofu stir-fry with broccoli + sesame oil
Greek yogurt bowl with fruit + seeds
Miso soup with tofu + rice
💬 Nourish your power — don’t burn it out.
