This 30 day challenge is designed to support your body and mind during your monthly cycle. When we work with our bodies, we can take advantage of when we feel the most energetic by doing higher-intensity classes, and then doing more restorative classes to support us when our energy is low.
The classes have been organized in a specific way to allow you to thrive during each phase of your menstrual cycle.
Here’s the breakdown of how the classes have been organized to match your cycle:
Days 1-7 (Menstrual Phase): Lighter, gentle and less intense Pilates, Yoga and Meditation classes (Beginner)
Days 8-13 (Follicular Phase): More intense, challenging Pilates, Barre and Yoga classes (Intermediate/Advanced)
Days 14-21 (Ovulatory Phase): High intensity Pilates, Barre and Yoga classes (Intermediate/Advanced)
Days 22-28/30 (Luteal Phase): Restorative, stretching and gentle Pilates, Yoga and Meditation classes (Beginner)
This Challenge is an excellent place to start if you are trying to practice listening to your body more, trying to encourage a regular cycle, or are just curious as to how exercise can compliment your cycle.
*If you have a shorter cycle than 28 days, then there’s no need to complete the challenge all the way to day 30 (but there is also no harm as the luteal phase classes are gentle and supportive enough during your menstrual phase).
**If your cycle is longer than 28 or 30 days, please feel free to re-do classes within the luteal phase until you enter the menstrual phase.
If you’d like to learn more about cycle syncing, please make sure to check out our blog post here: http://thehealthysweetpotato.com/sync-your-productivity-with-your-menstrual-cycle/
Day 1: Gentle Yoga FlowThis gentle yoga flow practice with Carly focuses on opening your heart centre and moving mindfully in your body through yoga poses.
Day 2: Hips and Lumber Spine Release + DigestionA gentle yoga practice to release the hips and lumbar spine and to help with digestion
Day 3: Full Body MobilityMobilize every joint from your toes to your neck in this full body mobility Pilates class with Telsi
Day 4: Self Love Meditation Part 1 – Body AcceptanceNicole takes you through a 10 minute self-love meditation focused on body acceptance. This is part 1 of her 3 part meditation series
Day 5: Hip OpenerCarly walks you through a nice, gentle hip opening yoga sequence to help mobilize and stretch your hips.
Day 6: Pilates For Ankle MobilityImprove your balance and performance by increasing the mobility at the ankle joint
Day 7: Detox Yoga FlowThis practice is a series of compressions, decompressions and twist to help ring out the mind, body and heart.
Day 8: Power Pilates 1This full body power Pilates class with Becky will tone and strengthen every muscle at a quicker pace.
Day 9: Let’s Get It HIITTelsi leads you through a low-impact High Intensity Interval Training Pilates workout to get your heart racing and your muscles burning.
Day 10: Broomstick Barre #1Leslie takes you through a fun and challenging Barre workout using a broomstick
Day 11: Side Body SweatTone the sides of your body while getting your sweat on.
Day 12: Low Impact HIITThis High Intensity Interval Training (HIIT) class is low impact so it's a great opportunity to get a good workout in without the stress on your joints.
Day 13: 10 Minute Intense ArmsTone your arms and shoulders in this quick but intense Pilates class
Day 14: Barre Burn #1Feel a whole body burn in this 30 minute Barre class with Leslie
Day 15: Belly & BunsThis class strengthens and tones your glutes and abdominals
Day 16: Sculpt and Tone PilatesSculpt and tone your whole body in this fun, intense Pilates class with Becky.
Day 17: Core Strength YogaJoin Angela as she strengthens your core in this gentle yet challenging yoga class.
Day 18: Barre FightGet your sweat on and have fun while working out your frustrations in this Barre Fight class with Leslie
Day 19: Around The World AbsThis abs Pilates class with Telsi works every angle of your core in under 15 minutes.
Day 20: Chest & Bi’s, Back & Tri’sThis class focuses on the upper body working your chest, biceps, back and triceps
Day 21: Chair & Weights BarreStrengthen and sculpt your whole body using a chair and light weights in the fun and challenging Barre class
Day 22: Feel Good StretchFeel amazing by completing this 15 minute stretch class.
Day 23: Yin-tention Yoga ClassThis Yin yoga class is a gentle and thoughtful way to begin your day.
Day 24: Mobility for Every BodyMobilize your entire body in this lovely Pilates class with Telsi
Day 25: Self Love Meditation Part 2 – Self LoveNourish your soul with positive and loving affirmations during this Self Love Meditation
Day 26: Rise and Shine YogaIn this class we will be waking up our body through gentle movements and then moving through sun salutations.
Day 27: Relax and Restore PilatesImprove your flexibility and mobility with this restorative Pilates class.
Day 28: Self-Love Meditation Part 3 – Loving KindnessEnhance your relationships with yourself and those around you in this loving kindness meditation practice.
Day 29: Head To Toe MobilityMobilize every joint in this gentle movement class with Telsi. It makes the perfect warm-up, cool-down or rest day class.
Day 30: Quickie Yoga StretchThis is a quick full body yoga stretch practice to start or end your day.