4 Phases Of Your Female Cycle & Why Dancers Should Know Them!

*safe for men! Your partner should know this too
As a woman, you are probably aware of “that time of the month.” That seemingly annoying menstrual cycle that occurs monthly in most women. This cycle is important and is regulated by a complex and beautiful design of hormones that involves four distinct phases: 

1. Follicular Phase (Frolicking Phase)

2. Ovulation (Overjoyed Phase)

3. Luteal Phase (Lethargic Phase)

4. Menstruation (Moody Phase)

Each of these phases brings about changes in your body that can affect your mood, energy levels, and overall well-being. In recent years, there has been growing awareness of the importance of women aligning your exercise, diet, work flow, and life around these phases to optimize your health and well-being. Since I have been learning more about this lately, I wanted to share with you what I’ve discovered:

1. Follicular Phase/Frolicking Phase (Day 1-14)

The follicular phase begins on the first day of your period and lasts until ovulation. The first day or two of this phase most feel pretty low in energy. But during this phase, estrogen levels continue to increase until ovulation, which can boost your mood and energy levels, hence the nick-name I’ve given it “frolicking phase.” This is a good time to focus on high-intensity workouts, and activities as your body is better able to handle the stress. I suggest jumping into a dance conditioning class, or a high energy jazz or ballet technique class! You may also find that you have an increased appetite during this phase, so it's important to fuel your body with nutrient-dense foods.

After the start of this phase it is an excellent time to go out and socialize! Enjoy brunch with the girls, take a day trip with your beau, go out for a night on the town, whatever! Just live it up! :D

2. Ovulation/Overjoyed Phase (Day 14)

Ovulation occurs around day 14 of your cycle, it can last one-three full days and is the most fertile time of your cycle. During this phase, you may experience a surge in energy and a heightened sense of well-being. You’ll be feeling “On Top of the World and Overjoyed.” This is a great time to focus on strength training exercises, as your body is able to build muscle more efficiently. This would be an excellent time to book a private dance lesson, or a dance photoshoot! It's also important to stay hydrated and eat plenty of protein to support your body during this time.

Really let yourself fly freely around this time, don’t overbook yourself with work. Spend time out in public. Take yourself on a day date to a local cafe, spend time walking around downtown, and if you are going to stuck working try to plan important meetings during this time. You’ll be at your most confident and alluring!

3. Luteal Phase/Lethargic Phase (Day 15-28)

The luteal phase begins after ovulation and lasts until the start of your next period. During this phase, progesterone levels increase, and estrogen levels begin to decrease which can cause fatigue, some mood swings and bloating. It's important to listen to your body during this time and focus on low-intensity workouts, such as yoga or walking. A dance class that would be excellent for this would be one of our late night Contemporary Fusion classes that incorporates improve and free flowing choreographed movement. You may also find that you crave carbohydrates during this phase, so it's important to choose healthy options such as whole grains, fruits, and vegetables.

As this phase progresses it’s a good time to come back to your self and your personal space. Spend time resetting you home for the following month. Tie up any loose ends from the plans or ideas you might have had in your follicular or ovulation phase. 

4. Menstruation

Menstruation marks the start of a new cycle and is a time when your body is shedding the uterine lining. During this time, it's important to focus on gentle exercise, such as stretching or light yoga. You may also experience fatigue and cramps, so it's important to listen to your body and rest when needed. It's also important to stay hydrated and eat nutrient-dense foods to support your body during this time.

Don’t over-schedule yourself during this time. Give yourself time for self care like taking a trip to the salon to get your nails done or give your hair a refresh. Taking time to get a massage and facial is an excellent activity during this phase and will help you to reset yourself mentally and physically for the new cycle to come!

Why you should you start optimizing your life with your natural cycle.

By aligning your exercise, diet, work flow, and life around these phases, you can optimize your health and well-being. Paying attention to your body's needs during each phase of your cycle can help you feel more energized, reduce stress, and improve your overall quality of life. 

*And MEN, by learning about these phases and what your lady’s hormones actually mean each month, you will be able to better communicate and understand her. A man’s hormones remain on a very routine 24-hour cycle typically. This is why they perceive us women as being moody or overly emotional at times, because their hormones do not rise and fall at the same pattern or rate as ours do!

So, the next time you're planning your workout/dance schedule, meal plan, or overall work/life calendar consider the phase of your cycle and adjust accordingly. Your body will thank you for it!

PS I love you. 
- Ciara Glass