LOVE YOURSELF- REASON #3 WHY YOURE NOT ACHIEVING YOUR GOALS? You are not getting enough RESTORATION

LOVE YOURSELF: Reason #3 for you not achieving your goals is adequate RESTORATION.

Are you restoring yourself enough for you to adapt to your training? 

So you have set your goals, you have drawn up a detailed plan of action, and you are definitely actioning accordingly. You are really getting your head down and working hard when you need to,  but after 6 weeks you are still not making any progression towards achieving your goals? is this leaving you flabbergasted as to why this is happening? Are you also getting sick and tired frequently for no apparent reason?

The reason why you may not be achieving the results that you set out to (and you should be given the amount of effort you are making with your training) could be that you are not focussing enough on your RESTORATION sessions within your training plan. You have planned all of your training sessions out effectively and sequentially  but you have forgotten to plan adequate rest and nutrition around your training (part of restoration).  This means that your body is in constantly in fight mode (sympathetically overloaded)  rather than being allowed to recover and adapt to your training (parasympathetically activated) accordingly

RESTORATION is an essential part of your training program, especially if you want to achieve the best results. In fact the more intense your training and life in general, the more you should be focussing on the way that you recover from your training. This is especially true of life dis-stress, when you consider the many other environment and social stressors nowadays which many of us face, (which are more prevalent than ever),  such as  lack of jobs, poor job security, increased workloads and then lack of time, high priced housing,  school fees and GFC etc. All these undue stressors can create huge mental pressure and often we dismiss it,  as we can'tsee it, but unfortunately your body recognises every part any dis-stress within your life. Yes that's right! Because your body is a super dooper survival warrior, it will reflect your thoughts (distresses such as worry anxiety),  back upon it's ability to function and restore optimally.

Kinesiologists recognise that emotional stress is directly linked to pain in different areas of the body. So it's important we manage everything from a 360 degree view to stay injury free and enable a good level of progression from our training and nutrition plan.

Why does this happen? 

Believe it or not,  even worrying about life and worrying often, can force your sympathetic nervous system chronically into over drive,  hindering your ability to recover effectively from your training and thus effecting your overall health and quality of your results. This is because your sympathetic nervous system is not designed to be bashed continuously with dis-stress (continuous thoughts going on in your brain such as … hate my job, I'm running out of time to finish my work as i am trying to complete two peoples, I'm worried about paying my bills etc) . Rather;  your sympathetic nervous system is actually designed to be used in emergencies insert scenario….in the jungle running from the tiger, 'short and sharp thrust of adrenaline required please Mr nervous system' which causes your body to go into fight or flight mode.

As I mentioned above, the problem nowadays is we are subjected to deal much more chronic forms of life stress than any other day and age, making our sympathetic nervous system kick and you can sure bet that kicking it does! But chronically? That spells disaster!

WHY? Quite simply, our body is not designed to deal with this stress for these lengths

of time,  therefore continuing through high levels of dis-tress for lengthy periods means that at one time or another something has to give. Right? 

Yes! Right! Especially so because you are on mission to achieve results from your training,  you are now focussed on recovering from your training allowing you to make significant progressions. So you are going to have to find a way of taming that sympathetic bad boy, otherwise there is no chance on earth your parasympathetic nervous system (which is your body's the recovery/relaxation system) is going to comply with your health and fitness goals.  You guessed it!  Your restorative ability can only occur in parasympathetic mode, which when (and only when) we have got the sympathetic nervous system (part of the nervous system that deals with stress) under control. Also did you know … Your parasympathetic system is where you should be most of the time? So crucial that we now try and reaquaint our poor mind and body with this awesomely chilled dude friend of ours, the parasympathetic system.

How can we therefore nurture our para-sympathetic friend?

THE SOLUTION = FIND A MODALITY WHICH YOU WILL COMPLY WITH THAT HELPS TO IMPROVE YOUR RESTORATION: 

We can restore our body via a number of modalities so its important to find the one that works best for you so that you stick to it which then in turn allows for your lasting results…..

1. Meditation and diaphragmatic breathing

Meditation is a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth.  Lazar et al studiedmeditation and the areas of the brain that were stimulated.

They proved that the practice of meditation indeed does activate neural structures (dorsolateral prefrontal parietal  hippocampus, temporal lobe) involved within attention and control of the ANS. Meditation has been shown to improve sports performance.  Solberg et al (1993) studied 25 elite shooters, whereby competition scores were measured with and without meditation practice. The competition results were better with the meditation intervention. The authors found that when the athletes practiced meditation it lowered their tension resulting in the better performance outcomes. Solberg et al (2000) found that meditative practice in runners improved their recovery times in comparison to a control group. The runners blood lactate concentration was significantly decreased in the runners who practiced meditation. According to Martarelli et al (2009) it may not be as in depth as meditation paractice to create a positive impaction the parasympathetic pathways. The authors found found that athletes who simply practiced breathing through the diaphragm significantly reduced oxidative stress related to exercise and as a result reduced cortisol and increase in melatonin. This lower oxidative stress initiated by breathing through the diaphragm,  could protect athletes from the long term effects of free radicals. 

Try to practice diaphragmatic breathing everyday; once before you get out of bed in the morning and once you get into bed at night. Slow the rhythm of your breathing down so that your in breath matches your out breath (which should ideally be for 4 seconds in Vs four seconds out)  Try to take really big belly breaths where you use your nose to breathe in and mouth to breathe out. Place your hands around your waist, and feel your diaphragm become active, whilst avoiding using your back to breathe.

2. Stretching and rolling 

Yoga:Yoga is a Hindu theistic philosophy a sequence of exercises, teaching the suppression of all activity of body, mind, and for the purposes of dinstiguishing the differences between the body and mind in order to attain liberation, mental control and wellbeing.    Sharma (2015) believes that  Yoga is important for sports performance as it can play a key role in cultivating mind control and concentration which helps a

sportsperson to perform at their peak.  Aside from the improvement of musculoskeletal flexibility and joint range of motion, Yoga is thought to create a stable autonomic nervous system equilibrium with a tendency toward the parasympathetic nervous system dominance rather than the usual stress induced sympathetic nervous

 system dominance. In 2005.  Donohue et al found that a yoga intervention proved beneficial to one mile run performance when matched for a control group with no intervention. Boyle et al (2004) studied the effects of a yoga intervention on muscle soreness after a DOMS inducing step protocol. They found that women within the yoga intervention group improved their recovery times compared to the group with no intervention. In order to move better within our training we require flexibility so that we can move within our entire range. Yoga has been proven to aid ROM . There was an increase in range of motion for these movements, muscular strengths for each side of the leg and chest muscles. In their study of the effect of yoga on bilateral strength and hip range of motion, Pauline and Rintaugu (2011) found that  a12 week yoga training practice created improvements in shoulder flexion, hip flexion, hip extension and abduction range of motion. I recommend starting with a beginners form of yoga which focusses more on breathing before you move to more dynamic versions.

Of course there's my new 30 min myofacial stretch sessions which enable better movement, better performance and better results. Ask me to find out more:

3. Massage 

The mechanical pressure applied to the musculo-skeletal system during a sport massage  may increase blood flow, and can increase or decrease neuro excitability (depending on the specific techniques used by the therapist). For your recovery from

your training sessions, it is interesting to note that there are changes to the paraypathetic activity and hormones during massage and resulting in a relaxation response. (Warping et al 2005). Arroyo-Morales et al (2005) found that Massage may favour recovery in the immune system, after high intensity training sessions, Lee et al (2011) studied the effect  of applied heat and massage on stress markers in the body on 139 subjects. The subjects within this study were measured for heart rate variability, sympathetic skin response, and serum cortisol and norepinephrine levels. All these markers were shown to decrease in subjects after a two week period. the authors concluded that heat and massage applications provide relaxation to the autonomic nervous system without serious adverse effects. in their review on sports massage and sport performance Best et al (2008). found that there were moderate benefits for massage upon sports performance in several randomised controlled trials. My main advise for massage is to find a therapist in your area who has come recommended or you know is good and stick with them as much as possible, due to the fact that there is quite  a lot of variability between therapists.

4 . Sleep

Getting enough sleep and good quality sleep is an essential part of your recovery program. Halson (2014) suggests that sleep has numerous important physiological and cognitive functions, that may be particularly important to elite athletes. The deprivation of sleep has significant effects on performance effects on athletic performance, especially sub-maximal  prolonged exercise. Interestingly compromised sleep may also influence learning, memory, cognition, pain perception, immunity and inflammation.changes in glucose metabolism and neuroendocrine function as a result of chronic. Lack of sleep can influence the metabolism of the foods you eat, such as alterations in carbohydrate metabolism, appetite, food intake and protein synthesis. These factors combined can ultimately have a negative influence on an athlete’s nutritional, metabolic and endocrine status and hence potentially reduce athletic performance, so certainly we can see that making an effort to get enough sleep and good quality sleep should serve as a priority if you would lie to achieve top notch results.

5.Nutrition. 

In order to initiate optimal muscle repair and energy levels from training,  recovery nutrition should be of a paramount for any training program to be successful. The AIS suggest that recovery nutrition encompasses a complex range of processes that include; refueling the muscle and liver glycogen (carbohydrate) stores, replacing the fluid and electrolytes lost in sweat,  manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process, and allowing the immune system to handle the damage and challenges caused by the exercise bout. This is a vast topic to cover, so In order to find out how you implement nutrients for your training, download my FREE macronutrient guide.

Conclusion: Aside from sleep and nutrition (which are non negotiable for recovery),  you should choose the modalities that promote recovery that work best for you. If you are feeling tired and not achieving the results from your training which you deserve when considering your intensity of your training, it is highly advisable to review how you are nurturing your parasympathetic system, as a lack of emphasis on your recovery will stump your results significantly as well as put you at increased risk of injury. 

REFERENCES

Arroyo-Morales M1, Olea N, Ruíz C, del Castilo Jde D, Martínez M, Lorenzo C, Díaz-Rodríguez L.(2005) Massage after exercise--responses of immunologic and endocrine markers: a randomized single-blind placebo-controlled study. J Strength Cond Res. 2009. Vol 23(2):Pp 638-44. 

Best TM, Hunter R, Wilcox A, Haq F (2008). Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise.

Clin J Sport Med. Vol ;18(5): Pp 446-60. 

Boyle, CA.; Sayers SP,; Jenson BE, Headly SA, Manos T M.(2004) The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity.  Journal of Strength & Conditioning Research

Halson S. (2014) .Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep Sports Med. Vol 44(Suppl 1): Pp 13–23

Lazar SW, George B; Gollub RL, Fricchione GL,; Khalsa G, Gurucharan BH; ( 2000). "Functional brain mapping of the relaxation response and meditation". Neuroreport 11 (7): 1581–5

MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC.(2013) An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. Vol 27(3): Pp 812-21

Martarelli D,  Cocchioni M  Scuri S and Pompei P. (2011) Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress.Evid Based Complement Alternat Med. 

Miller A,  Beisecker M,   Houser D,  Valdez R ,  S Tiller S,  Taymar T (2005).  Effects of brief yoga exercises and motivational preparatory interventions in distance runners: results of a controlled trial. Br J Sports Med. Vol;40(1):Pp 60-3;

Pearcey GE1, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC.(2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train.Vol. 50(1): Pp 5-13.

Sharma L (2015). Benefits of Yoga in Sports- A Study. International Journal of Physical Education, Sports and Health 2015; 1(3): Pp 30-32 

Solberg EE, Berglund KA, Engen O, Ekeberg O, and Loeb M (1996) The effect of meditation on shooting performance. Research article. Br J Sports Med. Vol. 30:Pp 342-346 

Solberg EE,   Ingjer F,  A Holen A,  Sundgot-Borgen J,  S Nilsson S,   Holme I (2000) Stress reactivity to and recovery from a standardised exercise bout: a study of 31 runners practising relaxation techniques. Br J Sports Med . Vol (34):Pp 268-272

Weerapong P1, Hume PA, Kolt GS(2005)The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Med. Vol 35(3):Pp 235-56.

Young-Hee Lee, Bit Na Ri Park, and Sung Hoon Kim(2011) The Effects of Heat and Massage Application on Autonomic Nervous SystemYonsei Med J. 2011 Nov 1; 52(6): 982–989.

LOVE YOURSELF: YOUR GUIDE TO MAXIMISE YOUR RESULTS THROUGH TRAINING AND NUTRITION: PERIOD

love yourself by working with your periods

LADIES: Did you know that there are certain times of the month when you can optimise your

training plus nutrition according to your monthly cycle AKA your period? That's right! You can maximise your training and your results by working your training around your monthly cycles. This means working at different intensities with differing modalities at certain times of the month, and tapering back on your training at other times of the month.

NB: This information is designed for  eumenorrhoeic women, that is women who have regular periods, and are not on the birth control pill.

I will delve into this further later BUT...Did you know that the birth control pill has many dangerous long term side effects? These are:

Increased risk of cervical and breast cancers, heart attacks, strokes, migraines, high blood pressure, migraines, gall bladder disease, infertility, decreased bone density, yeast over growth and infection , increased risk of blood clotting? If you are on the birth control pill please study the dangers, Doctors tend to hand out these pills like they are handing out sweets to kids in a candy store and women tend to have all trust in the Drs decisions so often overlook the diar consequences of taking these pills.

INTRODUCTION

Each month, your reproductive system repeats a regular pattern of events (your cycle, or your menstrual cycle), all controlled by hormones. Specific hormones such as progesterone and estrogen are dominant at particular phases within your cycle and each illicit different responses to fuel storage (e.g. carbohydrates, fats and to a lesser extent protein) and your exercise training via tight regulation of cortisol and insulin response mechanisms within your body. These hormones also regulate body temperature, fluid retention and psychological changes plus can increase your injury risk (Lebrun et al, 2013) Sometimes these hormones can influence the effects of your training program via your physical fitness and macronutrieint, in that they can be catabolic (break down) or anabolic (build up).  The differences within the females cycle reflect whole body substrate (CHO, FAT PROTEIN) utilisation when energy demands are changing so we can maintain a metabolic balance throughout our period (Meher and Taloposky, 2013)

If you are a woman who is interested in improving your health and fitness, reading this information is going to help you to place emphasis on finding a way to optimise our training and nutrition, with your monthly cycle in mind,  in order to achieve maximum results from your training and nutrition program.

Why should we be treated differently to men? Well aside from the obvious,  we are different. Our hormones work very differently to men. If you're a woman reading this, you probably can relate to the peaks and troughs in your energy levels that you might experience during your monthly cycle. For example,  you may feel that there are different times of the month when your energy levels are so high you are bouncing around and can lift anything anywhere anytime, whilst there are other times when you feel simply zapped of energy and struggle to even get up the stairs to go to the gym let alone complete your training session!

The crux of this information shows that we should be working with our monthly cycle rather than fighting against it. Instead we must learn to respect our period, therefore factor our hormone fluctuations within our training and nutrition plan,  in order to optimally perform during training and sport. 

Like with all other training and nutrition prescriptions, there are no cookie cutter solutions, in fact the research and mechanisms behind training , nutrition and menstruation are extremely complex. Therefore it is important to understand the basics of hormones and their effects on training and factor this in to your own typical monthly cycle patterns so you can tailor your own training and nutrition accordingly,  so you get the best results. I would recommend that you take a journal of your monthly period in order to map out an effective personalised program for yourself with your coach.

In summary this article proposes that your performance during training and sport differs according to where you are in your monthly cycle: For example: 

• When both oestrogen and progesterone concentrations are low (during menstruation), 
• When oestrogen is elevated whilst progesterone is lower (during the late follicular phase), 
• When oestrogen and progesterone are both elevated (during the luteal phase).

Let's dig a little deeper into the menstrual cycle to find more-

THE BASICS….. WHERE IT ALL BEGINS …THE BRAIN!

Your menstrual cycle all begins in the part of the brain known as the hypothalamus. The part of the brain which creates the link between the nervous and endocrine system, and acts as a homeostasis manager, so your body maintains a balance between your hormones. The hypothalamus is highly involved in pituitary gland function. Upon receiving signals from your nervous system it serves as a mediating response signaller by secreting neurohormones which in turn,  release and inhibit particular hormones within the pituitary gland.  

One of the main hormones of the pituitary is a hormone known as Gonadotropin-releasing hormone (GnRH). GnRH stimulates the anterior pituitary to release follicle stimulating hormone (FSH) and luteinizing hormone (LH), which work together to ensure normal functioning of the ovaries and testes.

One of the most important functions of the HPG axis is to regulate reproduction by controlling the uterine and ovarian cycles. In females, there is a  positive feedback loop between estrogen and luteinizing hormone helping to prepare the follicle in the ovary and the uterus for ovulation and implantation. When the egg is released, the ovary begins to produce progesterone to inhibit the hypothalamus and the anterior pituitary thus stopping the estrogen-LH positive feedback loop. If conception occurs, the fetus will take over the secretion of progesterone; therefore the mother cannot ovulate again. If conception does not occur, decreasing excretion of progesterone will allow the hypothalamus to restart secretion of GnRH. These hormone levels also control the uterine (menstrual) cycle causing the proliferation phase in preparation for ovulation, the secretory phase after ovulation, and menstruation when conception does not occur

Each cycle can be divided into three phases based on events in the ovary (ovarian cycle) or in the uterus (uterine cycle).The ovarian cycle consists of the follicular phase, ovulation, and luteal phase whereas the uterine cycle is divided into menstruation, proliferative phase, and secretory phase. Both cycles are controlled by the endocrine system and the normal hormonal changes that occur can be interfered with using hormonal contraception to prevent reproduction.

Want to dig in further to the HPG axis and its relation to menstruation?  Then click here to find out more

YOUR MENSTRUAL CYCLE EXPLAINED: 

The menstrual cycle is defined as the time from the first day of a woman’s period to the first

day of her next period the usual time can be 21 days and expand to 35 days. Here are the basics of the menstrual cycle phases:

1. FOLLICULAR (Pre-ovulatory) PHASE

1. Menstruation

The menstrual phase is a woman’s monthly bleeding, commonly referred to as your period and signals the early follicular phase. Day one of the menstrual phase is day one of your period and is the first day of your menstrual cycle. This menstrual blood (also known as menses) is shed from the lining of your uterus (known as the endometrium). Menstrual blood is shed from the uterus through the cervix, vagina and out through the vaginal opening.. A period usually lasts about three to seven days. The normal amount of menstrual flow for your entire period is about a quarter of a cup.

Training plus nutrition during your menstrual phase

•  Both estrogen and progesterone concentrations are at an all time low 
• High skilled movements and drills to be minimised 

During the menstruation phase,  your estrogen and progesterone concentrations are low (Jonge et al, 2001). Due to the hormone low, your coordination and balance (proprioception) can often be hindered therefore you should include low skilled movements into your training routine.  Due to a low estrogen environment,  there appears also to be a decreased capacity for storage of glycogen within the muscle (Sung et al 2014) which may make strength training and endurance type training feel more challenging, although this can be augmented with a higher carbohydrate eating regime so performance during ultra marathon based events for example, are not hindered.  Jonge et al (2001) also found that body weight is at its highest during the first day of menstruation but then markedly drops off after this. Important to note inter-personal differences, meaning that whilst some women report huge differences to performance during this time, others report little or no differences at all during their menses. This is why keeping a journal for a month or two is important to track your own fluctuations and adapt accordingly. My advice is that you should tailor your training to how you are feeling. If you are feeling energetic then go ahead and have a great training session otherwise if you are feeling sluggish keep moving but lesser the intensity of your training. The good news is that negative symptoms do or should drop off quite quickly during your menstruation phase, so you should bounce back to your normal training routine in no time.

2. Proliferation 

During this phase, the hormone oestrogen (estradiol) causes the lining of the uterus to grow,

or proliferate. This lining, called the endometrium starts to develop to receive a fertilized egg should you become pregnant. The increase of another hormone, called the follicle-stimulating hormone (FSH), in turn stimulates the growth of ovarian follicles. Each follicle contains an egg. By late in the follicular phase of the menstrual cycle, only a single follicle will remain active.

The lining of your uterus begins to thicken in response to this increase in estrogen. Estrogen levels rise dramatically during the days before ovulation and peak about one day before ovulation. The surge in estrogen triggers a spike in yet another hormone – the luteinizing hormone, or LH. Ovulation occurs as this increase in LH causes the follicle to rupture and release an egg.

The proliferation phase (MID-LATE FOLLICULAR) and it's effects training

• Estrogen is elevated whilst progesterone is lower (during the late follicular phase)

• Perfect opportunity to ramp up your training: Your body is super responsive to higher intensity strength and power training sessions
• You respond the best to longer duration endurance exercise
• You have an increased capacity to metabolise CHO for increase performance in the cardiovascular and resistance training modalities.

 Research suggests that the mid follicular phase of a woman's cycle is where you may achieve your personal best in performance due to the lower levels of progesterone and higher levels of estrogen (Nakamura, 2011). The woman's body is super responsive to higher intensity training during this time within both the cardiovascular and resistance training modalities. Remembering that the estrogen dominance within this phase allows for prevention of protein breakdown (catabolism) especially important for muscle building and strength gains. Due to the glucose availability and protein the sparing mechanism,  which is promoted by high estrogen levels in this phase, means that women are able to back up and train harder intensities whilst also having the added bonus of being able to metabolise (burn) fat whilst being able to preserve and build lean tissue (muscle) during this time (Sung et al 2014)

Sung et al (2014) found that strength training within the follicular phase vs luteal phase was more effective in non oral contraceptive users. Subjects results were compared in the follicular phase and the luteal phase for strength. The results showed a significantly pronounced effect on muscle strength, on muscle diameter and on of fiber type ΙΙ in the Follicular Phase compared to the Luteal phase. 

 When comparing different rep ranges in women during the early follicular phase Kremer et al (1995) found that The most dramatic increases above resting concentrations were observed with a protocol involving repletion ranges of 10 versus 5 reps, and this created elevated growth hormone and cortisol increases versus the lower rep range. 

 CARDIOVASCULAR AND ENDURANCE TRAINING

Considering the estrogen high during this phase and acknowledging the important actions on the cardiovascular system (i.e protective mechanisms), could offer reasons to maximise your endurance performance within this phase of your menstrual cycle. For example, oestrogen has been shown to offer protection against atherosclerosis by decreasing total cholesterol and the more harmful cholesterol's  such as LDL whilst increasing the good form of cholesterol's HDL's. This hormone has also been shown to enhance the vasodilatation or the conarory arteries and peripheral beds,  which suggests that cardiac function and endurance performance can be enhanced especially so (in theory) during the peak of this hormone within the monthly cycle.(Lebrun et al,  2013)

2.  OVULATION PHASE 

Ovulation signals the cross over between the follicular phase and luteal phase within your cycle. The start of your luteal phase is signaled by the end of ovulation. Ovulation is what happens when a mature egg (ovum) is released from your ovarian follicle to the nearest fallopian tube during your menstrual cycle. Sometimes two of these eggs can mature in a month.

The increase in LH triggers ovulation. The egg then travels into the uterus. If you have regular 28-day menstrual cycles, ovulation usually occurs on day 14. However, most women have different menstrual cycle lengths. In general, ovulation occurs 11 to 16 days before your upcoming period.

Ovulation occurs when one of the ovaries releases a mature egg. The egg travels out of the ovary, into the nearest fallopian tube and into your uterus. As the egg moves down the fallopian tube over several days, the lining of the uterus continues to grow thicker and thicker.

It takes about three to four days for the egg to travel toward the uterus. If fertilization is to occur, it must happen within 24 hours of ovulation or the egg degenerates.

It takes about three to four days for the egg to travel toward the uterus. If fertilization is to occur, it must happen within 24 hours of ovulation or the egg degenerates. After ovulation, the luteal phase begins.

During ovulation the pituitary gland releases Lutenizing Hormone which makes the follicle bulge and rupture which is a mechanism allowing for an egg to be released. Interesting to note that, Testosterone levels peak during the middle phase of the menstrual cycle (ovulation) whilst estrogen levels drop.  Some believe this may be an inbuilt stimulus to increased sexual activity in women close to ovulation and therefore nature’s way of enhancing sexual activity close to ovulation, thus,  increasing the likelihood of conception. 

Ovulation phase and training plus nutritional considerations

• Greater injury Risk
• Testosterone Levels peak which also peaks performance
• Increased capacity for Glucagen storage
• Include Short Duration High intensity Exercise Training

Ever felt clumsy in the middle of your cycle? There is plenty of research available which shows that exercising within the ovulation phase places an increased risk on tendons and ligaments in comparison to other phases within the menstrual cycle.  For example,  Wojty's et al study (2002) showed that women had a significantly greater than expected percentage of anterior cruciate ligament injuries during midcycle (ovulatory phase) and a less than expected percentage of those injuries during the luteal phase of the menstrual cycle. In the first part of ovulation there is a peak of estrogen (estradiol). Since estrogen promotes glucose availability and uptake into type I muscle fibres providing the fuel of choice would be healthy carbohydrates and exercise choice would be short duration. Significant correlations between different force parameters and the accumulation of estradiol have also been found in eumenorrhoeic females subjects. This means that as estradiol rises so does force muscular production, we might assume this would allow women to train harder within this phase. Sarwar et al (1995) studied the effect of the different phases of the menstrual cycle on skeletal muscle strength, contractile properties and fatiguability was investigated in ten young, healthy females. within different stages within their menstrual cycle and compared this to the OC users.  In the women not taking the OC, the testers found that there was a significant increase of about 11% in quadriceps and handgrip strength at mid-cycle compared with both the follicular and luteal phases, also there was an increase in fatigabiility at ovulation. The authors concluded that the changes in muscle function at mid-cycle may be due to the increase in estrogen that occurs prior to ovulation. Other researchers have also postulated that the peak in testosterone release during the female menstrual cycle,  may positively correlates to athletic performance in females, above that of males.  Dent et al (2012) propose that the non-genomic action of testosterone is enhanced during increases in exposure to testosterone and it’s acute action, due to the natural fluctuation in circulating testosterone levels during menstruation specifically ovulation when testosterone levels come into a peak. This proposed non geomic effect is shown to have a direct acute effect of calcium dependant components which influence the contractile process within the muscle. Due to the enhancement of contractile ability of the muscle, this, in turn may be the reason for that females have the ability to produce an explosive power peak during athletic performance during ovulation.

LUTEAL (Post-Ovulatory) PHASE

After ovulation, the follicle becomes a hormone-producing structure called the corpus luteum. The cells of the corpus luteum produce estrogen and large amounts of progesterone, with the latter hormone stimulating the uterine lining development in preparation for implantation of a fertilized egg. If you don’t become pregnant, the corpus luteum degenerates about two weeks after ovulation. Because of this, progesterone levels drop and the stimulation for the lining is lost. This causes the lining to shed as a new menstrual cycle starts.

The loss of the corpus luteum can be prevented by fertilization of the egg. If you become pregnant during your period, fertilization will occur within 24 hours of ovulation. About five days after fertilization, the fertilized egg enters your uterus and becomes embedded in the lining. With implantation, cells that will eventually become the placenta begin to produce the “pregnancy hormone” or human chorionic gonadotropin (HCG). It interrupts your menstrual cycle by providing continual stimulation of the corpus luteum to produce progesterone. This prevents the loss of your lining.

During this phase of the menstrual cycle, if you become pregnant, the egg moves into your uterus and attaches to the lining. If you are not pregnant, the lining of the uterus is shed through the vaginal opening. Then, a new menstrual cycle begins.

The luteal phase and training plus nutrition considerations

• Oestrogen and progesterone are both elevated (during the luteal phase).
• Higher body temperatures are experienced
• Increased respiratory rate

• Disrupted sleep patterns = reduced performance 

• Decreased CHO metabolism and increased FAT metabolism
• Progesterone likes to catabolise (break down) protein,

During the luteal phase studies have demonstrated that relatively active women had a greater capacity for anaerobic power plus fatigue resistance within this anaerobic realm was more prevalent in the luteal phase as opposed to the follicular phase (Masterton, 1999). Although there are opposing studies which show that VO2 max was only slightly lower during the luteal phase (Lebrun et al, 1995). Unfortunately,  aside from fat

oxidation this is probably one of the few positive effects of the luteal phase.  Whilst Estradiol has been shown to mediate changes in carbohydrate, protein and fat metabolism, Progesterone levels are higher in the luteal phase of a woman's cycle, which has an antagonistic effect of estrogen on the metabolism of carbohydrate, fat and protein (De jonge 2003). Zderi et al (2001) reported, total fat oxidation was greater, plasma lactate was lower during the Luteal phase compared to the follicular phase of a women cycle during moderately intense exercise. The authors associated the differences to circulating estradiol.  What this suggests is that coaches might need to consider lighter cardiovascular training sessions vs intense training sessions which focus on fat metabolism during this phase in order to work positively with the woman's cycle. Also you may want to conder including gher levels of protien and lower levels of carbohydrate with your eating regime dueing your luteal phase in order to effectively work with your cycle  during this phase.  Higher recorded body temperatures during the luteal phase have been blamed for disruptive sleep patterns (Shechter and Boivin, 2010) which can certainly initiate a negative affect on performance during training and sports.

CARDIOVASCULAR/ ENDURANCE 

Due the increased progesterone circulating in the body at this time within the monthly cycle, females are more susceptible to higher body temperatures, which definitely has been shown to have a negative effect on performance capacity for ultra endurance events, and has even more diar consequences in hot and humid climates. High levels of progesterone (naturally thermogenic) during the luteal phase not only contribute to the thermoregulation issue, they also stimulate the phrenic nerve. This nerve triggers diapragmn contraction and can result in an increased respiratory rate and potentially hyperventilation. In this case, the endurance athlete can blow off too much carbon dioxide, thus disrupt  the normal balance of carbon dioxide and oxygen in the blood. Han (2012) investigated follicular phase-based (FT) vs. luteal phase-based (LT) endurance training in non-OC (birth pill) users. The tester did this by training one of the subjects legs in the first half of menstruation (follicular phase) comparing it to the other leg which they trained during the second phase of their cycle (luteal phase). There were no reported differences in although watt max and free testosterone was slightly higher in the follicular phase than the luteal phase. 

POWER AND STRENGTH TRAINING

Masterton (1999) found that relatively active women demonstrated greater anaerobic capacity, produced greater peak power, and were less fatigued by the end of the exercise during the luteal phase than during the follicular phase within his study. This demonstrates that’s that luteal phase can positively effect athletic performances which focus on immediate energy supplies such as sprinting.

So what about the weights room? Pulling back on high intensity  weight training and personal best lifts may improve strength in eumenorrhoeic athletes during the luteal phase. In a study in (1995) by Reis, et al. They compared female subjects through a regular training protocol versus a menstrual triggered training protocol. The "menstrual cycle triggered training" (MCTT) was characterised by training sessions which were carried out every second day in the follicular and about once per week during the luteal phase. In order to increase maximal strength (MS) the participants performed 3 sets with 12 reps each. Endogenous processes were controlled by measurements of body-temperature, control of the luteinizing-hormone peak, and by analysing serum hormone (estradiol, progesterone, testosterone, and cortisol) and sexual hormone binding globulin (SHBC) levels. The results of this study showed that although there was a wide inter-individual invariability there was a significant maximum strength improvement and adaptations within the menstrual triggered protocol which suggests that a exercise training protocol which considers a females menstruation cycle is more effective at producing overall strength than a regular training protocol. Also interesting to note that within the Menstrual Triggered training protocol the subjects under went 1 weight training protocol every second day in the follicular phase and just once a week in the luteal phase . This may give coaches some hints as to how to best structure their training protocol for their female clients with the menstrual cycle in mind.. 

SUMMARY 

A females’ menstrual cycle should be a determinant for all coaches when constructing an effective periodisation program around their female clients. 

The peaks and troughs of hormones within the cycle, affect the macronutrients which are favoured for usage in the follicular, ovulation and luteal phases, and therefore for any nutritional prescription,  should factor in these massive influences in order to maximise performance. 

Over all mid to late follicular phase is when the female athlete should focus more on progression and optimum performance in the cardiovascular and strength modalities this is due to the estrogen dominance in this phase. This estrogen dominance and progesterone suppression promotes carbohydrate as a favoured substrate, whilst sparing protein,  plus insulin is more sensitive.This means women can train harder at higher intensities during this time. Independent of gene transcription, during ovulation testosterone peaks which has been shown to have a huge influence on explosive power in the female athlete. Lower estrogen concentrations and higher progesterone concentrations within the luteal phase effect cardio respiratory function, body temperature  and increase fat metabolism. Therefore in the luteal phase it is advisable to program in more steady state endurance and moderate weight training sessions to account for these changes. 

LOVE YOURSELF: Why you're not getting results from your training: Industry secrets to making MASSIVE long lasting change.

Wondering why you're not getting results from your training? Follow my LOVE YOURSELF series to find out my solutions to you achieving all your health and fitness aspirations.

GOAL SETTING

1. Problem: Your goals are too wishy washy….  or maybe you haven't set any goals at all?? 

The result is a massive stump in your progress,  you have stagnated through lack of focus. 

This is because you haven't decided what you really want (by the way,  doing this means that you have made a decision not to want anything at all) when you want to achieve it by, you are just simply going through the motions and holding your self back from achieving your dreams.

Are you being wishy washy because you think considering your family commitments, it's too selfish to set your own hopes dreams and desires as a mother/wife daughter ? You could be a victim of not loving yourself enough, click here to find out more 

Solution: GOAL SETTING AND ACTION PLAN: All of your planning towards your specific goals start with a thorough goal setting session preferably with your coach/trainer. Once you have ascertained your specific goals, your effort required in each of these training session forms part of your plan and allows you to stay focussed thus,  enabling you to achieve high quality results. So in essence;  if you don't have a goal you won't have a back bone for your training and therefore your results will definitely be lagging. My number one tip for you is to take HUGE INTEREST in your goals and yourself, after all you deserve the best!. If you don't take an interest by 100% then don't expect to accomplish your goal by 100%. 


During your goal setting session, you should 

1. Decide what it is that you are going to accomplish and write it down.                               I ask my clients precisely what their three main priority goals are. Remembering if it doesn't scare you even slightly then its probably not going to do much to your health and fitness so take the plunge! What do you really want from your training? (note I have emphasised WHAT DO YOU). Open up your own emotions as much as possible during your goal setting, what do you want for you? (do not prioritise your partners wishes or friends/family pressures over your own, you are doing this for you). Prioritising for yourself is essential part of being specific and allows you to cohere with the plan. With your own desires at the forefront of your goal setting,  will allow you to train with your true passion and encourage you to adhere to the plan when you have a hard day, and you want to give it all up.  By the way, Its perfectly normal to have days here and there, where you get frustrated and want to throw the towel in, this is where your goals give you the inspiration to stay on track.  If you start throwing a tantrum, you or your coach  then reiterate your goals again to keep you on track. 

2. Another essential question formulating great goal setting and results getting is: What are the reasons's WHY you want to achieve your goals? Why do you want this specific goal? Connecting reasoning behind each specific goal is an essential driving force behind the energy that you give to your training program and is directly related to the quality of results. The devil is definitely in the detail, so dive into this component as much as you possibly can because this this is a really important part of you sticking with your training plan and getting your results, make sure you write all the detailed information down next to your goal. What do you desire from your training? And WHY? What you want to avoid again is being wishy washy with your answers as this can lead to wishy washy results in the long term. 

For example My client says: I want to drop 10kgs'. 

I say: "Great! Why do you want to drop 10kg?"

My client says " I want to look good on the beach in my bikini"
(Now this answer is merely skimming the surface, but its a great start)

So i say…. "So why is it so important for you to look good on the beach anyway? How will that improve your life ?" (trying to dig a little deeper to get her real why)

She says " it will make me feel better and more confident about going to the beach with my kids, without getting embarrassed about the size of my thighs and having to cover up or avoid going down to the beach altogether, I will be able to enjoy being with my kids more" 

So as you can see from the above example, you might start off thinking you need to lose 10kg but in fact what you want is to shape up your thighs, also you are linking emotion to the problem and visualising where you need to go by applying a motive. 


So in summary to help you dig in deeper to WHY'S of your goal: Typical example questions I might ask my clients are: 

• Why is being a size 10 so important for you anyway?  
• What will losing the belly fat/toning the legs/losing 5kg  allow you to feel/see in your life that you are not feeling/seeing now? This creates a real visual picture in your mind and as a results enables you to create an emotional connection to your goal.

 3. Once you have established your three main goals and connected reasoning behind every goal, set a date for which you will accomplish it. Be as specific as possible.   Don't just say, "I want this as a lifestyle so i don't mind when i achieve my goal". Although its great that this answer shows the client really wants to keep the results they achieve from their training and nutrition  When clients say this to me i scream in my head "WHAT? You mean in five years time you STILL don't mind that you haven't yet achieved your goal???" Indecision on timeframe, suggests that you have made the choice not to achieve your goal. So be confident with this answer as well as realistic, although it would be awesome, obviously you can't achieve big goals in 2hours, so keep that in mind. Your level of commitment will effect your time frame. How may hours per week can you dedicate to your training, nutrition and healthy lifestyle considering your work and family commitments?  

4. How committed are you to achieving each of your 3 goals?  Anything less than 100% signals danger to me and as your trainer,  I would be asking what i could do to get your level of commitment up to 100%. If you still didn't know I would be worried about how strong your desire is really to achieving your results and question whether it would be right for you to be investing in your training because i believe it takes 100% commitment,  no matter what. This also can often be the results of setting goals that are relevant to loved ones and that are not necessarily your own, so have a re-visit to your initial goals if this is the case and see if you can think of something that's going to fire you up a bit more.  

Now you and/or your can begin to make massive determined action by formulating an action plan that specifically aligns with your goals. This is coming up next, so stay tuned strong women!


Lizzie