Optimal Movement and Rehabilitation

Seen as a Taboo subject, but of massive importance to females who are looking at maximising their training and fitness levels, or just having a better understanding of training variations during their cycle.

Training preference and Diet according to your cycle below;

Follicular Phase: Day 1-14

Train hard and heavy
3-4 Resistance training sessions per week

Diet
High carbs, High Protein, Low Fats

Ovulation: Day 14/15

Strongest and most bad ass day.
Go Hard and Heavy and aim for some PRs

Diet
Increase calories by 150-300 a day
Increase good Carb intake.
High protein intake.
High fats to curb appetite/satiety.
Stabilise blood sugar by eating low GI carbs and consistent meals.

Luteal Phase: 16-28
Lighter training and recovery

Classes
Body weight exercises
Group classes
Yoga or Pilates
Walking or light active recovery

Diet
Try reduce carb intake even though cravings are high.
Increase proteins and fats for appetite and satiety.
Eat food high in iron (spinach, broccoli, kale, bok choi, beans, legumes, sunflowers seeds, nuts, DARK CHOCOLATE.)

Female Fat Loss Guide - The Performance Project Female fat loss can be a very confusing and muddy topic. While fat loss is, fundamentally, about creating an energy imbalance (eating fewer calories than you need) this is easier said than done. In this guide we wanted to remove all the confusion, and help…

I even do Physical Therapy on Millenials.

As millennials flock to high-intensity workouts, hip pain follows Orthopedic specialists worry strenuous routines are putting undue strain on inexperienced athletes.

The relationships between low back pain and lumbar lordosis: A systematic review and meta-analysis. May 2017

"This meta-analysis demonstrates a strong relationship between LBP and decreased Lumbar Lordotic Curvature (LLC), especially when compared to age-matched healthy controls. Among specific diseases, LBP by disc herniation or degeneration was shown to be substantially associated with the loss of LLC."

Credit: Nick Tzanos

Article: https://www.ncbi.nlm.nih.gov/m/pubmed/28476690/

"Our results suggest that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise." - Nov 2016

Full Text: http://onlinelibrary.wiley.com/doi/10.1113/JP272881/full