Planning Your Exercise Around Your Menstruation Cycle! Recommendations :P

1. Keep Moving No Matter What

Movement  will help relieve cramping and headaches.  The release of endorphins will help reduce crankiness.  Movement can also help put you to sleep and resist cravings, as long as macronutrient needs are met depending on exercise intensity and the given phase of menstruation. But if you have cramps, excessive flow, or have a poor reading on your HRV that morning, take that day off from structured exercise or hard workouts.  Now, this is not an excuse to sit on the couch all day, so don’t get too excited!  Instead, try techniques like ‘greasing the groove’, using a standing desk, reading a book, working on your mobility (especially your lower body mobility), spending some time on a rumble roller, and ensure you have proper foods prepared for the next couple days.
Popular movements to ‘grease the groove’ include: jumping jacks, band pull-aparts, strict pull-ups, bodyweight squats, lunges, or something as simple as going up and down the stairs a few times, refilling your water bottle, and holding a few stretches.

2. Use Supplements.
To reverse the effects of estrogen dominance, consider drinking 2-3 cups of organic green tea powder, consuming more fiber, supplementing with aVitamin B/Antioxidant complex! : )

3. Eliminate Soy.
Along with regulating caffeine intake, eliminating commercial soy sources such as tofu and soy milk can help some women avoid estrogen dominance, which can lead to menstrual cycle irregularities.

4.  Know Your Fat Burning Zone.
Know your fat burning zone for that luteal phase! Fat burning workouts, most especially for the luteal phase of a cycle, are a great way to shred fat at a time where your body is primed to do just that.  For example, you can perform 8 sets of 5 minutes at 60-70% of your VO2 max of running, biking, swimming, rowing, hiking, brisk walking or elliptical, with 3 minutes of easy movement between each bout (as opposed to a follicular phase workout, which might be something like 20 sets of 1 minute bursts at the same pace with 30 seconds of recovery in between, or an ovulatory phase workout, which might be a 5x5 style weight training routine).
How do you find your fat burning zone? Many tests exist to approximate your VO2 max, but the one  use is a 20-30 minute run at a maximum sustainable pace while wearing a heart rate monitor and taking the average heart rate that you had, then subtracting 20 beats for your fat burning zone.

5. Water.
Stay well hydrated. Try to drink min 2 liters daily!
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