Smile Strong Wellness

JUNE TRAINING PROMO:

Train with me + have your own personalized programming from Jun-August.

OR

Purchase the new June 4 week program on the website for $55 (discounted if you get set up for the monthly option = new programming every month):
https://smilestrongwellness.com/products/4-week-monthly-program

Message me to reserve your spot for the one on one option [only 5 available].
Or
Purchase the program via the website + you will receive the PDF via email 😀

Rise Up Health & Fitness
Dayna Demmans

Strength training + the natural eb and flow of our cycle:

As women our energy and strength will be naturally affected by the hormones that surge and dip at different times in our cycle.

Embracing the natural waves of energy can be used to our benefit. Not only embrace it, but just KNOW that's how our body's work. Physically we will not be able to have the same output throughout our cycles - it's science!

I first started to notice this when I started really following a structured program + tracking my weight selections for movements. I'd always have a few weeks where I felt like I could lift anything + would see great progressions [I now call these my strong weeks]. Then all of a sudden the weight I had been pushing would feel so heavy! IYKYK I tell ya!!!

In a sense I think women could track strength progressions each CYCLE instead of each WEEK. Ex: Wk 1 Follicular VS Wk 1 follicular next cycle.

The Basic Breakdown:

1. Menstruation: body temp, insulin sensitivity, and metabolic rate will be at our baseline = you can simply continue training as normal if u feel up to it.

2. Follicular Phase: You are going to feel hella strong ladies (+ even have an increased tolerance to pain). Our testosterone levels increase = a great time to train hard! ⬆️ testosterone = ⬆️ chances for muscle strength and gains. You could plan your heaviest, most intense workouts here. Metabolic rate does ⬇️ slightly in this phase - burning more calories at rest.

3. Ovulation: ⬆️ estrogen here, make sure you are warming up really well as it could increase your risk for injury. Great time for max strength training tho as we are in the very end of that follicular transition + testosterone spike.

4. Luteal phase: after ovulation you may be feeling the need to rest + decrease your intensity. Women could plan a deload week here = less volume in your workouts. Your body temp ⬆️, which can make you feel fatigued + tired a lot easier = reducing your overall athletic performance. This is a great time to listen to what your body needs as it will naturally FEEL a dip in energy.

I hope this helps you! As women we can train smarter + give ourselves grace + train in tune with our body ♡

I hope you find joy in your journey.

It doesn't have to feel like a chore. It took many, many... MANY years for me to realize this.

When I did I feel like the longterm consistency just kept compounding.

Don't be afraid to change things up. Try something new.
And listen to what your body + mind need.

Some days I am all up for a gym sesh, other days I hop on my spin bike for a late night spin, or press play on a workout at home.

Each fuels my body + mind in different ways.

Keep at it friends 👊
One day at a time ♡

If you want some help virtually or in person you know where to find me. + if you love my bike - wellll I can also help you snag one of those too!

What if we chased the fear? Chased the discomfort of something NEW?

Like I'm talking about recognizing how you're feeling about something new: does it make you feel scared (in a non dangerous way obv)!? Then SAY YES.

Comfort zones don't breed GROWTH.

Will you feel like a newbie!? Absolutely.

Will you get better each day!?
Absolutely.

I sat in my comfort zone for a decade + honestly it wasn't that bright or exciting. I was bored, unfulfilled, and my body was hurting from the repetitive stress from my day to day hygiene job.

I took a leap + decided to start building my Beachbody business based off of the passion for helping others become the strongest + most energized versions of themselves --- inside and out.

I was new. I felt new. I chose to keep learning + growing. Take a look back at my old insta feed guys - it's all still there. That's not even the beginning either (I started on FB only as I'm a real OG 😄).

Anyhow... it's led me down this amazing path. Helping others in so many ways these days. Fueling my soul + life with ENERGY.

GRATEFUL for my first class with the studio 3 community yesterday.

Grateful for all of my PT clients.

Grateful for my entire virtual wellness community 🖤.

On a mission to do more + be more!!!

CHASE THE FEAR
+ DO IT ANYWAYS ✌