In order to align your workouts and diet with your monthly cycle, it’s important to track your cycle so you’re aware of the different stages you’re at each point of the month – this will help you tailor your routine to suit the changes in your body. 　　Progesterone and oestrogen levels will be at their lowest during the start of...

　　According to the Sleep Foundation, a healthy amount of sleep for an adult per night is 7-8 hours. However, the reality is that more than one third of us get less than 7 hours of sleep per night on average. 　　So why, as adults, have we become so rubbish at sleeping? And why are women worse at it than men?...

　　We know it's possible to maximise your training performance throughout your menstrual cycle, but here we outline the best nutritional strategies to pair with that training during specific points of the month. 　　A powerful natural process 　　One of the largest physiological differences between the sexes is the constant, predictable fluctuation of female hormones caused by the menstruation cycle. 　　Historically, this...

　　Once mums have given birth, whether vaginal or via c-section, they often ask what is the best exercise to start building back their strength. And I always say postpartum or postnatal Pilates, as it enables women to gently ease back into exercise. 　　Plus, and arguably more importantly, it targets the core which facilitates muscle restoration after the abdominal separation that...

　　Weight training, also known as resistance or strength training, can often be undervalued when it comes to women’s exercise. 　　Research out of the University of Northern Iowa backs this up, showing there’s a huge training gap between men and women, with only 20% of women undertaking any form of strength training regularly, compared to 50% of men. 　　One of the...

　　The monthly menstrual cycle’s no walk in the park for females, often bringing with it a host of unpleasant side-effects making you feel not so great. But is there really such thing as the period flu? And what can we do to mitigate against it? 　　What is period flu? 　　While some may breeze through their monthly period with only minor...

　　The last thing you might feel like doing is training while experiencing menopausal symptoms, but the right exercises can help. Here, Janette Carey provides the strength training advice, while Helen O'Leary has the Pilates exercises… 　　What is the menopause? 　　Menopause is a natural biological process and is not considered a medical condition. However, it can have a huge affect on...

　　Training terminology can sometimes be a little overwhelming, with several words often used to describe the same thing. But one that comes up quite often is the concept of training cycles – macro, meso and micro, to be precise. So what are they and what do they mean for your triathl0n training? 　　What is a macrocycle? 　　A macrocycle is the...

　　In almost all of my postnatal classes and sessions, women often ask me, ‘will I ever get my pre-baby body back?’ First of all I remind them that they never actually lost their body. It’s the exact same body they had, it just took on a whole new role and form. 　　And secondly I tell them never to ‘punish’ their...

　　To share a personal anecdote from the perspective of a no-longer-pregnant person, I recently clicked on an online workout to find myself feeling somewhat apprehensive at the sight of a pregnant instructor teaching a full-body strength session. 　　My initial thoughts were ‘would she be able to lift heavy weights and carry out all the moves herself effectively’ and ‘would I...

　　When it comes to reaching that time of the month, it’s rare to find a single woman firing on all cylinders. The fluctuation in hormones affects most of us physically, emotionally and mentally. 　　In fact, some women can be impacted so severely that it renders them unable to carry out their everyday lives normally. 　　The good news is that more...

　　For some, periods feel like the body is going through the wringer. Monthly menstruation can take a lot out of the body, and come with a string of PMS (premenstrual syndrome) grievances like cramping, bloating, fatigue and more. 　　Surely all that burns more calories, right? There must be a reason why we’re reaching for the chocolate more during this time...