Welcome to N.E.W. U – the no excuse workout unleashed!
My invitation to you is to create a new relationship with movement.
Often the term exercise and workout can both be trigger words as they can have a negative connotation of pain, punishment or “ugh I know it’s good for me but it’s a love/hate relationship.”
So create a relationship with movement that aligns with you. It may be exercise or workouts. Or here are a few other suggestions:
Work-ins
Movement
Move fit
Body session
Most of all, know that exercise/ working out/ movement are not forms of punishment. It is an intimate engagement and way to check-in with yourself and nourish your body. Movement is deepening your relationship with your body and learning how to listen to what it needs. It is also doing what feels good. This way of approaching movement is what will produce results such as shedding excess weight, ridding your body of stagnant fluid and toxins, building strength, and increasing muscle mass for a stronger, more resilient
YOU.
Your N.E.W. U program is created to align with your cyclical nature. And most have only heard of the circadian rhythm. Circadian rhythm is your 24 hour cycle that governs many essential biological processes including metabolism, emotions, wake/sleep cycle, body temperature, immune function, insulin and hormone production. It often gets all the attention and although important to your health and energy , it is only one aspect of your cyclical nature and does not pertain to the whole picture of creating health, energy and optimal results.
Women also have an infradian rhythm. This is your monthly rhythm that is aligns with your feminine flow whether menstruating or not. However it is important to note that if one rhythm is off kilter it will affect the other so it is essential to understand how to support this internal dance.
So Instead of eating the same thing all the time or doing the same kind of workouts and intensity or trying to be highly productive when your focus is at an all-time low, you can follow a rhythm that is supportive of your cyclical nature, which in turn is supportive of things like your energy levels, metabolism, and focus.
If you are menstruating you may or may not be aligned with the moon cycle depending on your internal rhythm which can be affected by hormones and birth control pill. If menstruating follow your own cycle rhythm vs the moon cycle workout protocol. However you may find that over time you start to cycle with the moon, especially once you apply hormone balancing protocols. The moon is often depicted as a symbol of the feminine. It’s an embodiment of our great Mother Earth’s cycle and a metaphor for the cycles of womanhood. It is a beautiful force that can impact everything from the ocean waves to our emotions. If not menstruating follow the moon cycle workout protocol. I have combined the menstrual and moon phases for ease of how to follow:
Note - The first half of your cycle will be more power based and second half more gentle, especially if experiencing PMS or chronic health issues. You can carry the energetic movements into the luteal or waxing moon phase if you are not experiencing metabolic mayhem, health issues or inflammation.
Also the reason I have choses resistance training as the foundation of your movement is because we naturally lose muscle mass as we age and this loss of lean mass is a contributor to aging as well as a symptom of aging. One of the best ways you can support the health of your body is to keep your metabolism strong and vital. These interval workouts are great for overall fitness and they’ve been shown to yield the greatest fat loss. You will continue to burn calories for 24-48 hour after each workout!
PHASE 1 – FOLLICULAR (YOUR PERIOD HAS ENDED) OR
WAXING PHASE OF THE MOON
Your hormones have leveled out, but will be on the rise again soon. You’re feeling more energetic and social. This is a great time to try something new or get back into a kind of movement that you really enjoy.
Movement suggestions
N.E.W. U workout – engage in a new workout routine ;)
Dancing – oooh ya… get a groove on!
Jogging/ running
Cycling (bonus for outdoor riding)
Mountain biking
Snowboarding/ Skiing
Snow shoeing.
PHASE 2 – OVULATORY OR NEW MOON
Your estrogen and luteinizing (hormone released and is a major player in ensuring a healthy reproductive system) hormones are on the rise. You’re feeling good! This is equivalent to the new moon phase. Take advantage of it. This is the time to express your energy, your ideas and you – full on!
Movement suggestions
HIIT training –high intensity interval training (keep the pace up and possibly add plyometric –jumping- or increase intensity of movement.(burst training) Ie: In your N.E.W. U sessions use more resistance, increased pace (as long as you are not compensating form)
Interval training –the N.E.W. U is interval training. You decide on the intensity. During this phase you can “give er”
Bodyweight circuit
Sexy time!
PHASE 3 – LUTEAL OR WANNING MOON
Hormones estrogen, testosterone, and progesterone have reached their peaks but will drop right before you menstruate. Speaking of testosterone, you might find anger and frustration levels higher here, so why not release that crud through movement? This is your power phase. The difference between this phase and phase 2 is this phase tempo is less intense. Think power but not fast. This is your wanning moon phase as you are starting to move inward with your energy.
Movement suggestions
Weight lifting –resistance training – much of what is included in
N.E.W. U, this is where you can ramp up the resistance by standing further away from tubing attachment or adding a harder resistance tubing.
Power yoga or pilates
Tantrum throwing… just checking to see if you are paying attention. ;)
PHASE 4 – MENSTRUAL OR FULLMOON
If menstruating you have started to bleed. Your hormones are at their lowest level and you probably feel it. You’re typically more fatigued and low on energy and stamina during this phase. This is the time to take it easy. Aim for restorative movement , even if you have a burst of energy during this phase and especially if you feel like all you want to do is cuddle up in a sun beam. And if that’s all you can handle, do that.
Movement suggestions –
Gentle, restorative yoga
Walking
Stretching
Resistance training can happen here but lighter weight, less repetitions and slower.
Note on irregular or missing cycles (amenorrhea). The kind of movement you choose to do impacts your cycle. Intense activity and long workouts most likely aren’t the best options for you right now. Your adrenals are already strained, and when you put intense movement on top of that they go into overdrive. This leads to more stress on the body and stolen nutrients from your sex hormones as cortisol is released.
It doesn’t mean that you need to stop exercising altogether, but really check in with your body and the kind of exercising you’re choosing to do and notice how you feel during and after. Your body holds great wisdom!
Your N.E.W. U program: Where to start
While waiting for your equipment I have created a no equipment session. This workout is good for all phases. The level of exertion and repetitions can be altered to align with the Phase you are in.
Do this workout 3 times a week, 2 times if you are still feeling muscle soreness or what I have personal suggested for you.
Once you have your equipment pick one of the tubing workouts listed (keep in mind the phase you are in cyclically and engage accordingly.)
Do the selected workout until you are in Phase 1. (menstrual cycle or Full Moon) Once in Phase 1 start a new exercise workout. If you are 1 week away or are starting in your Phase 1 cycle, then engage with the one select workout until the next phase 1.
So you will be doing the same session anywhere from 3-5 weeks depending on which cyclical phase you started in.
After going through 1 whole cycle with the same workout session then you can start to engage a new workout for a 3 week cycle. Then a 2 week cycle and then 1 week cycle.
After that point you can then engage with a new session for every workout if you choose.
To recap:
Phase 1:
a good time to start a new workout.
You are just building your hormone cascade and your energy is building. Therefore: Moderate resistance 15-20 repetitions
Phase 2:
Go ahead and increase the resistance (add extra tube or heaviness of tubing)
Repetition range – 10-12 reps
Phase 3:
Power phase- add a double pump or plyometric (explosive movement – ie: jumping squats and lunges)
8-12 rep range
Phase 4:
Restorative phase – keep the resistance light to moderate.
Repetition range 15.