CRUX Fitness RW

Strong looks different on every woman, but the journey always starts with taking that first step.

At CRUX Fitness you’ll find women only fitness classes that follow a bespoke 12 week programme, designed by owner and coach Rebecca to help you build strength, improve fitness and feel confident in your body.

Based at Pea Farm, Stanley, our private location gives you the best of both worlds. Train in our fully equipped gym or enjoy sessions outdoors surrounded by beautiful countryside and fresh air. With free on site parking and plenty of space, it’s a fitness experience unlike your typical gym.

Whether you’re completely new to exercise or looking to take your training to the next level, you’ll be supported every step of the way in a welcoming community that genuinely wants to see you succeed.

We also offer personal training and kids fitness classes because building healthy habits starts at every age.

Your strongest chapter starts here.

Your period arrives and suddenly your body decides to run a full internal renovation project. Very considerate of it.

The menstruating phase is when oestrogen and progesterone are at their lowest, which can influence energy levels, mood, recovery and how hard training feels. It does not mean you need to pack away your trainers and wait for your hormones to send you a permission slip.

The key is learning to work with your body, not against it.
Strength training can still be beneficial during your period, but adjusting intensity based on how you feel can help you train smarter. Some days you’ll feel strong enough to lift heavy, other days a walk and some mobility work might be exactly what your body is asking for.

Nutrition also plays a big role. Supporting your body with enough protein helps muscle repair, while iron rich foods can help replace some of the iron lost during menstruation. Add in some quality carbohydrates because your muscles did not suddenly decide they no longer need fuel just because your uterus is being dramatic.

Your menstrual cycle is not something to fight. It is information.

Listen to your body, fuel it properly and remember that consistency comes from adapting, not pretending every day feels the same.

Because apparently being a human with changing hormones wasn’t enough, we also decided to make everyone’s workout plans a little more interesting.

The menstrual phase. The time of the month where your body decides to run a full internal maintenance check, while you’re still expected to function like nothing is happening. Very convenient.

During this phase, oestrogen and progesterone levels are at their lowest, which can influence energy levels, mood, motivation and recovery. So if your workout feels harder than usual, it’s not because you’ve suddenly become “unfit overnight”. Your body is simply juggling a few extra jobs behind the scenes.

This doesn’t mean you need to put your trainers away and live on the sofa for a week. Movement can still be incredibly beneficial. Strength training, walking, mobility and adjusting your workout intensity based on how you feel can help you stay consistent without fighting against your own biology.

Recovery becomes even more important too. Protein supports muscle repair, iron rich foods help support healthy blood and energy levels, and hydration helps your body perform at its best.

The goal isn’t to train perfectly every single day. The goal is to understand your body, adapt when needed and keep showing up.
Because sometimes the strongest thing you can do is swap “I must smash this workout” for “I’m going to train smart today”.

Your cycle isn’t holding you back. It’s giving you information. Use it.

Your luteal phase really does like to keep you on your toes. One minute you’re smashing PBs, the next you’re negotiating with yourself over whether putting your trainers on counts as cardio.

The good news is that you’re not losing fitness. During the luteal phase, progesterone rises, which can slightly increase your body temperature, make recovery feel a little slower and leave you feeling more fatigued than usual. That doesn’t mean you need to stop training. It just means your body might appreciate a different approach.

Swap the “go hard or go home” mindset for “train smart and come back tomorrow”. Focus on quality strength sessions, steady movement and giving your body the fuel it needs. Protein helps repair and maintain muscle, slow release carbohydrates provide a steady supply of energy, and staying hydrated supports both performance and recovery.

Working with your hormones instead of fighting them is one of the smartest things you can do for long term progress. Your body isn’t being dramatic. It’s just following the monthly instruction manual.

Your luteal phase really does have a sense of humour. One day you’re ready to conquer the world and the next you’re wondering if carrying the shopping bags counts as strength training.

The good news is you don’t need to smash every workout to make progress. Your body is working hard behind the scenes, so this is the perfect time to train smart. Keep lifting, focus on quality over quantity, fuel yourself well and don’t feel guilty if you need to dial things back a little.

Remember, your menstrual cycle is not trying to ruin your fitness. It’s just giving you a gentle reminder that recovery is part of the process too. Annoying? Sometimes. Normal? Absolutely.

Work with your body instead of arguing with it and you’ll be far more consistent in the long run.