Ever feel like some weeks you can crush your workouts and other weeks even a short session feels impossible? That’s your hormones talking. As women, we were created with a unique body cycle that doesn’t just mean our period. We actually have four different stages, and each one is important to learn about and pay attention to.

To get the most out of your workouts, nutrition, and daily routines, it helps to understand your cycle and how each stage affects your body.

Keep in mind, cycles can vary from 25 to 35 days, so the timing of each phase may shift slightly from month to month. Let’s break it down: 

1. What is Cycle Syncing?

Cycle syncing is aligning your workouts, nutrition, and lifestyle with the phases of your menstrual cycle to work with your body instead of against it.

Women are actually way more complex than just their period. Every woman has four very important phases, each with unique hormone shifts that affect energy, strength, mood, and recovery. Understanding these phases is the first step to optimizing your workouts, nutrition, and daily routines.

Phase 1: Menstrual (Day 1–6ish)
This is when your period begins. Hormone levels are at their lowest, which can make your energy feel lower and strength slightly reduced. This phase is usually the easiest to read and understand because your body often gives clear signals. It’s a time to honor yourself with rest, gentle movement, and nourishing foods that support your cycle and help you feel grounded.

Phase 2: Follicular (Day 7–13ish)
After your period, your hormone levels start to rise, giving you more energy and focus. This is a great time to try new workouts, lift heavier, and challenge yourself. Eating protein, healthy fats, and complex carbs will help fuel your body and support this high energy phase.

Phase 3: Ovulatory (Day 14ish)
Ovulation is the one day in your cycle when you can get pregnant, as this is when an egg is released. On this day, estrogen peaks, giving you your highest energy, strength, and confidence. You may feel more social, motivated, and mentally sharp. It’s a brief but powerful phase where your body is primed for performance, connection, and focus.

Phase 4: Luteal (Day 15–28ish)

After ovulation, progesterone rises as your body prepares for either pregnancy or the next cycle. Energy may gradually dip, and you might notice mood changes, cravings, or increased fatigue. Focus, patience, and self-awareness become key during this phase. As your energy starts to decrease, It’s a time to slow down a bit, honor your body’s signals, and adjust your pace while still staying consistent with healthy habits.

2. Why Cycle Syncing is Important

As you might have picked up, our hormones and energy levels aren’t stagnant, so neither should we be. It’s important to be in sync and understand what’s happening in your body. I’ll be the first to admit it our bodies, and the Creator who designed them, might just know what they’re doing, and we’re the ones who get confused.

If we try to force a consistent or progressing stress load on our bodies, we miss the chance to fall into our natural rhythms. There are so many factors that go into balancing our hormones, but one thing we can control is how we plan our workouts.

When you align your workouts, nutrition, and lifestyle with your cycle, the benefits are powerful. You can:

• Optimize your energy throughout the month

• See better results in strength and fat loss

• Support long-term health

• Enhance fertility

• Improve hormonal balance

• Support longevity

Cycle syncing isn’t about perfection it’s about working with your body, not against it, and letting your natural rhythms guide your progress.

3. Why A Lot Of Workout Plans Don’t Always Work for Women

We aren’t wired to work like men, yet most workout splits and plans are created as if we are. That’s why many women feel frustrated, burned out, or stuck, even when they are putting in the effort. Our bodies have unique hormonal rhythms that influence energy, strength, recovery, and even mood throughout the month.

This is why I work one-on-one with each of my clients to create a cycle-synced plan tailored specifically to their goals. Whether your focus is overall health, weight loss, or building muscle, your body needs a plan that honors its natural rhythms. With Rooted with Skyla, I make it simple. I’ve done the research for you, so you don’t have to stress. You get a program that works with your hormones, your energy, and your life, not against it.

4. How to Integrate Cycle Syncing Into Your Life

Understanding your cycle is the first step. Applying it to your daily life is where the magic happens, but not every method works for every woman. Here’s a glimpse

Movement
High-energy phases like follicular and ovulatory are perfect for challenging workouts. Lower-energy phases are better for gentle movement and restorative exercises. Learning how to adjust intensity for your unique body takes practice

Nutrition
Your nutritional needs shift throughout the cycle. Some foods fuel your high-energy days while others support your body during lower-energy phases. Fine-tuning this to your rhythm is key

Daily Rhythms
Pay attention to your energy patterns. Knowing when to push and when to rest comes from understanding your own body. Small adjustments in sleep, stress, and activity can make a big difference

Personalization
No two women are the same. Tracking your cycle, noticing patterns, and adjusting your plan is what separates guessing from optimizing

5. How I Use Cycle Syncing in My Programs

In my programs, I take the guesswork out of cycle syncing so you can see results without stress

Personalized Plans
Workouts, nutrition, and lifestyle are tailored to your unique cycle

Step-by-Step Guidance
I walk with you through each phase, providing resources, adjustments, and strategies to find what truly works for your body

Exclusive Support
The full experience optimizing each phase, making small tweaks for maximum results, and staying consistent is something I provide exclusively in my coaching

6. I want to help you!

I want to save you the stress of doing all of the research yourself, I'd love to guide you  into learning how to cycle sync for yourself!

My Program gives you everything you need to confidently apply cycle syncing and see real results

Claim your spot by filling out the connect form on my website today! Spots are limited because this program is highly personalized and hands-on!

If you have questions or want to connect first, reach out!

Email: [email protected]

Instagram: @rootedwithskyla

Your journey to aligned, empowered, and sustainable results starts here 💗