Jan 29



For all the women: how well do you know your body?

Did you know that understanding your cycle can revolutionise your health? This week, we're going to break down each phase to help you make decisions throughout your cycle that work with your body, rather than against it.

Menstrual Phase (Days 1-7) Embracing Renewal

Estrogen and progesterone are low, energy is reduced.

Iron-rich foods like leafy greens, lean meats, and legumes.

Focus on restorative exercises and gentle stretching.

Follicular Phase (Days 8-14) Building Momentum

Rising estrogen levels boost energy.

Fuel with complex carbs like whole grains and fresh fruits.

Engage in high-intensity activities like strength training and cardio.

Ovulatory Phase (Days 15-17) Peak Performance

Estrogen peaks, enhancing strength and endurance.

Omega-3 rich foods for joint health (fatty fish, flaxseeds).

Opt for sweaty workouts and intense cardio sessions.

Luteal Phase (Days 18-28) Focus on Balance

Progesterone rises, cravings and mood swings may occur.

Complex carbs, lean proteins, and magnesium-rich foods.

Choose moderate-intensity exercises like brisk walks and more gentle Pilates. At T- F Studio, we believe in healing from the inside first. That's why we've created workouts to sync with each phase in your cycle. Each video is categorized and you can filter by your cycle phase to find the perfect workout for you at any time of the month.

Try it out and let us know how you feel - we're always here to support you!