SCITELHTA ENILUAP IRGNI EAT
Help estrogen and
testosterone with Omega 3s
Pre Increase carbs to fuel hard
workouts
Ovulation Get fiber and fermented
foods to increase GI health
Seek cruciferous vegetables
to clear out excess estrogen
Ovulation Stick with fresh foods
Increase sources of Vit D
and Zinc
Eat soft and warming foods
Pre Increase intake of lean
protein to curb cravings
Menses Increase vit B6 to promote
healthy progesterone levels
Eat soft and warming foods
Seek sources of Iron and
Menses magnesium
Loosen reigns around
strict diets
TRAIN
Build strength and big lifts
Incorporate higher vol at
heavier loads
Push your self for excellence
Long sessions with
accessory work
Chase some PRs and test
your strength
Go heavy, sprint fast and
embrace intensity
Perfect foundations of
strength
Highest volume with light
weight
Incorporate more cardio and
MetCons
Leave some reps and energy
in the tank
Stop training, performance
expectations, & pushing
Take the first 1-2 days off
Slowly increase training
intensity over the week
The Cycle Stack Checklist from IngriPaulineAthletics.com
SELF CARE WORK
Plan your month ahead
Hang with friends and
loved ones Organize tasks into big and
small, complex and easy
Advocate for yourself
Work with teams and
delegate tasks
Schedule for networking
Feel cute and have fun events
Do a creative & nurturing Seek feedback from clients
activity and colleagues
Have important emotional Any filming, podcasts or
conversations speaking event are best
scheduled right now
Incorporate stretching Stick to your to-do list
mobility and body work instead of starting new
Ease expectations of
projects
performance standards Let your subconscious find
Avoid large groups or team
brilliant solutions
work Try to work alone
Cancel plans with friends if Stop and take a day or two
need be to clear your mind
Take a day off screens and Review the past months
social media work and reorient goals
Dive into peace and Cut out what you don't need
forgiveness of all forms to move forward