Move With Your Body

Move with Your Body: A Guide to Working Out Through the Cycle, Pregnancy, and Postpartum

We can say it—-our bodies are constantly shifting. Hormones rise and fall. Let’s be real we women have maybe 3-4 days a month where we feel “normal” whatever the hell that means right? And life? It isn’t designed nor does it care to create the perfect moment to hit the gym. Whether you're navigating your menstrual cycle, growing a tiny human, or trying to figure out how to hold a plank while holding your baby in the next room—this one's for you.

Cycle Syncing: Working Out with Your Menstrual Phases

Instead of pushing through exhaustion or guilt-tripping yourself for skipping a workout, consider aligning your movement with your cycle. Here's how it can look:

🔴 Menstrual Phase (Days 1–5)
Your period starts, hormones are at their lowest.
How you might feel: Tired, crampy, low energy
Best workouts: Gentle movement like walking, stretching, yoga, or nothing at all (rest is productive too!)

Here’s what I really really really want you to take away from that—- Did you move your body in any way that felt good today? Awesome! Then you won cause these 5 days are all about caring for your body and allowing rest when needed, rest is sometimes best!

🟡 Follicular Phase (Days 6–14)
Estrogen rises, energy starts to return.
How you might feel: Clear-headed, motivated, upbeat
Best workouts: Try cardio, strength training, new workout classes—this is a great time to challenge yourself.

🟢 Ovulation Phase (Days 15–17)
Estrogen and testosterone peak.
How you might feel: Strong, social, confident
Best workouts: HIIT, group classes, heavy lifting—your body can handle intensity here.

🔵 Luteal Phase (Days 18–28)
Progesterone takes the lead.
How you might feel: Slower, maybe moodier, easily fatigued
Best workouts: Moderate strength, pilates, lower impact cardio—honor the slowdown.

💫 Movement & Infertility: Gentle Strength Through Uncertainty

When navigating infertility, your relationship with your body can feel complicated, even painful. It’s easy to disconnect from your body when it seems like it’s “not doing what it’s supposed to.” But movement doesn’t have to be another pressure point—it can be a powerful tool for reconnection, stress relief, and emotional grounding.

✅ Why Movement Can Help:

• Reduces cortisol, the stress hormone that often spikes during fertility struggles.
• Improves circulation, which supports reproductive and overall health.
• Increases emotional resilience, giving you space to process what you're feeling.

💡 What Kinds of Movement Are Best?

• 🧘‍♀️ Yoga & Pilates: Focus on breath, pelvic alignment, and nervous system regulation.
• 🚶‍♀️ Walking: A gentle, grounding way to support cardiovascular and mental health.
• 🏊‍♀️ Swimming or water aerobics: Low-impact movement that feels soothing and supportive.
• ✨ Restorative practices: Yin yoga or stretching with soft music to reconnect with your body without performance.

🛑 Movement Shouldn’t Be a Punishment

If you're undergoing fertility treatment or navigating medical advice, check in with your doctor before making any changes. And emotionally? Check in with yourself. You don’t owe anyone intensity or productivity. You owe yourself grace.

Movement is a way to say:
"I’m still here. I still trust you, body—even when it’s hard."

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Pregnancy: Movement During the Trimesters

Working out while pregnant isn’t about “bouncing back”—it’s about supporting your changing body.

🤰First Trimester: Fatigue + nausea can be real. Stick to what feels good—light strength, walking, or yoga. Listen to your body and don’t be afraid to rest.

🤰Second Trimester: Energy might rise again (yay!). As your belly grows, focus on pelvic floor exercises, core stability, and safe strength training.

🤰Third Trimester: Comfort is key. Stretching, prenatal yoga, or short walks are great. Your body is doing a lot—movement should feel nurturing, not depleting.

Always check with your OB or midwife for clearance and modifications.

Postpartum: Moving with Compassion

Postpartum recovery is not linear, and “getting your body back” isn’t the goal. Reconnect with your body slowly, gently, and on your timeline.

👶 0–6 Weeks: Rest. Heal. Walk when you're ready. Honor your body’s need for sleep and slowness.

👶 6–12 Weeks (and beyond): With your provider’s okay, ease into movement. Focus on pelvic floor rehab, core strengthening, walking, and mobility work. Forget the pressure—consistency > intensity.

👶 3–6 Months: If your energy is back, add in strength, resistance bands, or light cardio. Your body will tell you when it’s ready—listen closely.

Final Thoughts: You’re Not Behind—You’re Evolving

Your workouts don’t have to look like anyone else’s. Whether you’re syncing with your cycle, carrying life, or navigating the messy postpartum season—your movement should meet you where you are, not the other way around.

Gentle reminder: your worth is not tied to your workout routine.