Menstrual Phase
IN THIS LESSON
🌙 If You Work Out in the Afternoon — Afternoon Alchemists
This is the time to let movement be emotional medicine.
If your energy rises later in the day, focus on circulation and calm release — not output.
Your Afternoon Focus:
Have a light, iron-rich meal 1–2 hours before movement.
Keep your workout under 45 minutes — restorative strength or slow flow.
Use music and light stretching to help your body exhale.
Post-class: grounding dinner (sweet potatoes, greens, lean protein) and digital detox.
Before bed: legs-up-the-wall, magnesium, journaling, early sleep.
💭 Ask yourself: “How can I soften my effort without losing my power?”
BEFORE YOUR WORKOUT
If you’re training in the afternoon:
1–2 hours pre-workout:
Sweet potato with olive oil or ghee
Lentil soup or bone broth with greens
Oatmeal with cinnamon and hemp seeds
Rice cake topped with almond butter and sliced strawberries
AFTER YOUR WORKOUT
(Focus on replenishing blood, rebuilding minerals, and calming inflammation)
Post-workout meals (within 1–2 hours):
Protein: eggs, salmon, chicken, lentils, or tempeh
Iron-rich carbs: quinoa, lentils, beets, or brown rice
Healthy fats: avocado, tahini, olive oil, or nuts
Mineral-rich vegetables: spinach, kale, sweet potato, carrots, or seaweed
Optional side: small cup of bone broth for collagen + hydration
🍲 Example Meals
Warm bowl of lentils, spinach, and sweet potato with olive oil drizzle
Omelet with kale, onions, and avocado
Salmon over brown rice with roasted beets and greens
Bone broth with added quinoa, chickpeas, and herbs
🩷 Why: Protein rebuilds tissue, iron supports blood replenishment, and warm anti-inflammatory foods help your body repair naturally.
Evening Hydration Tip:
End your day with warm herbal tea (raspberry leaf, chamomile, or peppermint) to calm cramps and aid detoxification.
