WEEK 2: Ignite Your Potential
Let’s kick off Week 2 of the 28-Day Train Like a Girl Challenge with a moment of reflection on your journey so far. This is your opportunity to celebrate your progress and refine your fitness goals based on your initial experiences.
Workouts
As you move through the Follicular phase’s second half and enter the ovulation interval, it’s time to elevate the intensity of your workouts. This week we’ll introduce strength-building exercises that empower you to ignite your potential. Harness the peak energy levels of this phase to enhance your strength, endurance, and overall performance.
Nutrition
During the Ovulation Interval (Days 11-15), when estrogen levels are at their peak and the body is preparing for ovulation, it’s a good idea to focus on a balanced and nutrient-dense diet to support reproductive health and overall well-being. Here are some nutrition guidelines for this phase:
1. Protein: Incorporate sources of high-quality protein into your meals, such as poultry, fish, red meat, tofu, legumes, and dairy products. Protein is essential for tissue repair, hormone production, and overall health.
2. Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and fatty fish like salmon. These fats provide essential fatty acids that support hormonal balance.
3. Fiber: Opt for fiber-rich foods like whole grains, fruits, vegetables, and legumes. Fiber aids in digestion and can help regulate blood sugar levels, which is important for hormonal balance.
4. Fruits and Vegetables: Load up on colorful fruits and vegetables. They are rich in vitamins, minerals, and antioxidants that support overall health. Leafy greens, berries, and citrus fruits are excellent choices.
5. Folate: Folate, a B-vitamin, is essential for reproductive health. Foods like leafy greens, beans, lentils, and other whole foods are good sources of folate.
6. Calcium: Ensure you’re getting enough calcium, which is vital for bone health. Dairy products (if tolerated), fortified plant-based milk, leafy greens, and almonds are calcium-rich options.
7. Iron: Iron is important for maintaining energy levels. Incorporate iron-rich foods like red meat, poultry, beans, lentils, and whole grains. Pair iron-rich foods with vitamin C-rich foods like citrus fruits to enhance iron absorption.
8. Limit Processed Foods: Minimize processed foods, sugary snacks, and excessive caffeine intake. These items can disrupt blood sugar levels and hormonal balance.
Fasting
During the Ovulation Interval, keep fasts under 15 hours. This is a crucial time for reproductive health, and maintaining a balanced nutrient intake is essential. Prolonged fasting may limit the opportunity to consume essential nutrients, which are necessary for overall health and fertility.
Hydration
As you enter the Ovulation Interval, hydration becomes a key focus to enhance your fitness journey. With the potential for more intense workouts during this phase, staying well-hydrated is crucial. Proper hydration supports endurance, maintains muscle function, and helps prevent fatigue, enabling you to make the most of your exercises. It also aids in post-workout recovery by transporting nutrients to muscles and reducing the risk of muscle cramps. Beyond physical benefits, hydration sustains mental clarity and focus, ensuring you’re mentally sharp during workouts. Embrace effective hydration strategies to stay refreshed and energized as you pursue your fitness goals with vigor.
Consider incorporating herbal teas such as chasteberry (Vitex) or red raspberry leaf tea during the Ovulation Phase. These herbal options not only offer soothing hydration but may also provide support for hormonal balance and reproductive health. Chasteberry tea, in particular, is traditionally associated with promoting female fertility and hormonal regulation, making it an excellent choice if you’re aiming to optimize your chances of conception during this fertile window.