Menstrual Phase
IN THIS LESSON
☀️ If You Work Out in the Morning
You don’t need intensity right now … you need intention.
This is your permission to move gently, breathe deeply, and begin your day slow.
Your Morning Focus:
Skip the alarm that jolts your system. Wake with the sun if possible.
Begin with warm water, electrolytes, or tea — hydration first.
Choose gentle activation: yoga, walking, or mobility flow.
Keep breakfast warm and grounding — oatmeal, eggs, or broth-based soups.
Post-class: magnesium or herbal tea, stretch, journal how your body feels.
💭 Ask yourself: “What does ease feel like in my body today?”
💧 Morning Hydration Tip:
Add a pinch of sea salt and lemon to your first bottle of water — it supports iron absorption and electrolyte balance.
BEFORE YOUR WORKOUT
Pre-workout meal (within 15-60 min. See Rules of Thumb)
Focus: Warm, grounding fuel for comfort, circulation, and calm energy.
Examples:
Oatmeal with stewed apples, cinnamon + ghee
Sweet potato mash with almond butter + sea salt
Warm chia pudding with berries + hemp seeds
Bone broth with collagen + a slice of sourdough
Hard-boiled egg with avocado + olive oil drizzle
Rice porridge (congee-style) with veggies or soft egg
Herbal tea with dates + handful of nuts
Lentil or miso soup with tofu cubes
Warm protein smoothie (banana + cocoa + almond milk)
Toast with tahini + honey
AFTER YOUR WORKOUT
Post-workout meals (within 1–2 hours):
Focus: Rebuild and restore with warm, iron-rich meals that comfort, replenish blood, rebuilding minerals, and calming inflammation
Examples:
Lentil or chickpea stew with sweet potatoes + olive oil
Salmon with sautéed spinach + quinoa
Scrambled eggs with kale + avocado
Bone broth bowl with rice noodles + mushrooms
Chicken soup with carrots, celery + herbs
Tofu or tempeh curry with brown rice
Turkey chili with beans + roasted beets
Warm quinoa bowl with greens + tahini drizzle
Cod with mashed root vegetables + ghee
Oatmeal with almond butter, hemp seeds + cinnamon
💬 Eat to rebuild your blood, calm inflammation, and restore strength from the inside out.
