Follicular Phase
IN THIS LESSON
🌙 If You Work Out in the Afternoon/Evening
Afternoons/Evenings in this phase are made for creativity and movement that balances your rising energy with focus.
Your body is strong, but your nervous system still needs softness.
Your Evening Focus:
Transition from high energy to calm awareness.
Choose workouts that are expressive yet grounding: dance, cycling, or light lifting.
Finish with longer exhales to downshift your nervous system.
Use movement as a mood stabilizer — not an obligation.
💬 You’re not just training your body — you’re training your rhythm.
.💧 Hydration Tip
Afternoons can bring subtle dehydration from morning coffee or higher activity.
Add electrolytes or coconut water after class.
Drink herbal tea (mint or hibiscus) for cooling balance.
Stop major fluid intake 2–3 hours before bed for deep sleep.
BEFORE YOUR WORKOUT
Pre-workout meal (within 15-60 min. See Rules of Thumb)
Focus: Steady energy + mental clarity.
Examples:
Sweet potato with ghee + cinnamon
Hummus with veggies and pita
Chicken or tuna wrap with greens
Brown rice + avocado bowl
Greek yogurt with berries and almonds
Rice cake + tahini + banana
Miso soup with tofu and rice
Lentil soup with olive oil drizzle
Herbal tea with nuts and dates
Protein bar + apple
AFTER YOUR WORKOUT
Post-workout meals (within 1–2 hours. See Rules of Thumb)
Focus: Replenish glycogen + relax digestion for evening rest.
Examples:
Salmon + brown rice + greens
Shrimp + quinoa bowl
Chicken + veggie stir fry
Lentil soup + sourdough
Turkey chili + avocado
Baked cod + roasted carrots
Tempeh + kale salad + olive oil
Pasta with spinach + olive oil + lemon
Curry with coconut milk and veggies
Smoothie bowl with protein and nut butter
