Caramels jelly-o candy canes danish sweet. Dragée pudding cake bear claw cheesecake danish macaroon chocolate bar. Sesame snaps sugar plum muffin jelly-o jelly-o icing dragée powder ice cream. Liquorice danish jelly-o biscuit donut. Jelly-o liquorice chocolate cake carrot cake macaroon cookie. Lollipop tart sesame snaps pastry lemon drops. Chocolate cake sweet roll chupa chups croissant croissant. Jujubes soufflé biscuit fruitcake chocolate tart biscuit sugar plum apple pie. Donut wafer sweet chupa chups sweet candy canes. Dragée apple pie tart cake caramels cheesecake. Lemon drops icing lollipop biscuit soufflé biscuit tiramisu. Ice cream lollipop gingerbread dragée toffee cupcake soufflé gummies biscuit. Gummies biscuit icing marzipan biscuit.
Avoid Burnout by Syncing your Business with your Cycle
One of the best things I did in 2023 for my productivity, sanity, and the growth of my business was learning to sync my business with my cycle. Today, with the help of Aimee McKee, I’m going to spill the tea on cycle syncing your business, so you can do the same.
The truth is: as female entrepreneurs, our menstrual cycle affects every facet of our lives and our businesses are no exception.
But here’s the thing: I’ve noticed that very few women actually take their monthly cycle into consideration when it comes to the day to day operations of their business. By understanding your cycle and learning to work with your body’s natural phases, instead of fighting against them you’re able to reduce physical and mental stress, improve your focus, and while running your business.
Aimee is a Menstrual Cycle Health and Fitness coach and CPT! Her mission is to help women achieve healthier hormones through whole food nutrition and cyclical fitness so they can feel their best while living in alignment with their Menstrual cycle! Keep reading as we chat all things menstrual cycle optimization, honoring your energy in business, and thriving as a female entrepreneur.
Q: What made you decide to become a Menstrual Cycle Health + Fitness Coach?
Shortly after giving birth to my second baby 4 years ago, I began developing what I believe was PPD. I knew my hormones were very out of balance but wasn’t sure where to even begin with healing them. My second pregnancy was also a major surprise and it made me realize I truly didn’t understand much about my female hormones or my menstrual cycle/fertility.
Once I began diving into hormone health, cycle tracking/syncing, and working out, it opened my eyes to how much of a disconnect there is between the fitness industry and female cyclical health, not to mention how little we as women have been educated about our hormones. I set out to change that and last year developed an ebook called Phase Based Fitness that is designed specifically for the 4-phases of a woman’s menstrual cycle along with tons of hormone health info as well!
Q: How does cycle syncing benefit women in business?
Cycle syncing is the practice of tracking and adjusting your routines around the phases of your cycle. Syncing your cycle to not only your fitness but really every aspect of your life is a GAME CHANGER. For women who want to align their cycle with their business, it’s important to note how our energy and hormone levels shift with each phase and plan our goals, calls, meetings, launches, etc, appropriately.
MVS Take: For me, syncing my business with my cycle has meant less meltdowns, less late nights working, and less self shame over “not getting enough done.” I schedule more intensive tasks during the phases where I know my energy is naturally higher, and fewer tasks during phases where I know my energy will be depleted.
Q: What are the different phases of the menstrual cycle, and how do they affect overall energy levels, focus, and productivity?
The Luteal and Menstrual phase of a woman’s cycle consists of lower hormone and energy levels. The Luteal phase lasts about 11-17 days (on average) and the first half of it you will most likely still have quite a bit of stamina. The second half of the Luteal phase is when your hormones begin to decrease quickly causing the feeling of fatigue and intuitively drawing inward. The Menstrual phase lasts about 5-7 days and your hormone levels are at their lowest during this time.
The Follicular and Ovulatory phase are when your hormone and energy levels start to pick up and you tend to get that, “let’s take on the world” feeling! Hormone and energy levels begin to increase in the Follicular phase and hit their peak during Ovulation!
Q: What type of work should be done in each phase of the menstrual cycle?
MENSTRUAL: (Day 1 – until your period ends) During your period the neurons in your brain are connecting 30% more than any other time in your cycle. This is a great time to sit back and brainstorm/outline a new project, outline a podcast, brain dump for the week, read through a draft, etc.
FOLLICULAR: (The day following your menstrual cycle, your energy is beginning to rise as well as your confidence! This is the perfect time to begin executing on that new project, workout program, do coaching or zoom calls, and plan out/execute events for the next couple weeks.
OVULATORY: Your confidence and motivation are usually highest during this time. This is a great excuse to socialize, collaborate, try a new workout class, embrace new projects and invite others to join your journey or business!
LUTEAL: Your intuition and creativity is high during this time even though your energy is waning. This is your time to assess any mental blocks, listen to your body and release what’s not necessary. Give yourself permission to say NO to things more often during this time.
MVS Take: Before scheduling your due dates inside your project management tool, reference the app/calendar where you track your cycle and be sure to schedule them accordingly whenever possible. Some of my personal favorite tasks to do during each phase are:
Menstrual: This phase is all about slowing down and reflecting, so I love to review analytics on the previous month’s marketing strategy and outline the next month’s topics.
Follicular: My creativity and productivity is at an all time high in this phase so I often use this week to write most of my copy and batch content.
Ovulatory: Since I’m most social during this week I do my best to schedule any photoshoots, webinars, events, IG Lives, or sales calls in this phase.
Luteal: Completing projects feels sooo good in this phase – so I love focusing on quick wins like designing graphics, scheduling all the content that I created earlier in the month, or sending contract renewals.
Q: Are there particular exercises or fitness routines that are more effective during certain phases of the menstrual cycle? How can exercise support women in business?
Every woman is different but research has proved that biologically our hormone and energy levels are lowest during the Luteal/Menstrual phase and highest during the Follicular/Ovulatory phase.
Because of this, as a personal trainer and Menstrual Cycle Coach, I recommend focusing on low impact strength training during the low hormone phases (lighter weight, higher reps) along with walking, stretching, yoga or pilates. During the high hormone phases is when our bodies are more inclined to high impact training where we can lift heavier and have longer endurance (heavier weights, less reps). Sprints, cycling, and HIIT are also great during this time.
As I say often, listen to your body. You know how you feel and function best. If you have the energy and stamina to lift a bit heavier in your Luteal phase, great! If you are on day 2 of your period and just want to stretch your tired, sore muscles, do that!
As far as how exercise can help in business: the studies on this speak volumes. Exercise provides us with more energy, a way to clear our head and focus better, and helps us practice discipline + consistency (both important in business).
MVS Take: The days when I get a workout in prior to sitting down at work I notice a significant increase in productivity. Since beginning to sync my workouts to my cycle, it’s only gotten better.
Q: How can women manage and alleviate common menstrual symptoms, such as pain, fatigue, and mood swings, to maintain productivity and focus in their work?
I like to say, PMS is common but not normal. The occasional cramping, fatigue or acne from periods happens and focusing on slowing down, resting, eating nourishing, warming foods and staying hydrated can do wonders. A favorite hack of mine that I share for hormonal headaches (something I used to struggle with monthly) is ¼-½ cup of organic tart cherry juice daily in the week leading up to your period because it can help reduce inflammation and those pesky headaches. One carrot a day can help bind excess estrogen which is a common issue in women and eating fatty fish and omega-3s can also help reduce inflammation that causes cramps!
If severe mood swings or painful, heavy or irregular periods (so intense that you’re not able to function or manage slower paced tasks) is a monthly occurrence, that’s a sign of hormonal imbalances at play and should be addressed.
MVS Take: There’s no doubt that cramps and fatigue are less than ideal, but if you’re struggling to manage the tasks suggested above for completion due to period side effects, it’s a sign that something more is going on beneath the surface. Reach out to Aimee through Instagram or her website for more information about at-home hormone testing to get to the bottom of it!
Q: How can women effectively establish boundaries and communicate their needs related to their menstrual cycle with clients, colleagues, or business partners, without feeling uncomfortable or stigmatized?
I love this question. It makes me sad that we as women have almost been taught to view our period as a curse or embarrassment when it really is just the opposite! Our bodies have been designed to need a period, it’s actually so important that it’s considered a woman’s fifth vital sign! You can simply convey that there are days or weeks each month where you prioritize slowing down and simplifying your schedule and other days and weeks where you are able to take on more responsibilities and tackle more projects.
For example, if a colleague wants to schedule a meeting to discuss an upcoming launch, try and schedule it during your Follicular/Ovulatory phase if possible.
As we know, there are some things that are out of our control and sometimes we’ll need to take that business trip on day 1 of our period or take our kids to the park when we just want to lie in bed with a heating pad. But, the hope is that with practice, you learn to honor and align your life cyclically, those instances will be less frequent and less worrisome because your hormones will be more in balance!
MVS Take: For me the hardest person to set boundaries with regarding cycle syncing was myself. Two things that helped me were: starting to set task due dates in Clickup that aligned with my cycle, and doing mindset/therapy work around the idea that my cycle isn’t some private/taboo thing to be ashamed of, but a normal, healthy part of being a female business owner.
Q: What’s your #1 piece of advice for women who are interested in beginning to Cycle Sync their business?
Start simple! Don’t try to take on this cyclical approach all in one bite. Grab a cup of coffee or tea, cozy up and plan out your month according to your Menstrual cycle. Remember that flexibility is necessary and saying, “NO” more often to things during your low hormone phases will sometimes be the best decision you’ll ever make for your health, cycle and business.
Q: Where can my readers reach out or connect with you after this?
Find me on Instagram: @wholefoodhealthandfitness
Learn more on my website: wholefoodhealthandfitness.com
Or download my FREE Quick + Easy Hormone Healthy Recipe Book
In case we haven’t met yet, I’m Michaela – content writer, behind the scenes expert, and chaos coordinator (aka the virgo energy to your creative spirit). And I’m completely obsessed with helping you turn your journal full of ideas into profit driving offers with research backed strategy, magnetic content, and streamlined systems.
If you liked this post and are craving more, here’s how I can help:
Subscribe to my newsletter. Every Wednesday, I share more tips like this to help you magnetize your dream clients, eliminate distractions, and propel your business forward that you can read in 5 minutes or less.
Download The Blogging Essentials Playbook to get access to the exact tools and templates you need to create top shelf blogs in half the time.
Got a project on your to-do list that’s outside of your zone of genius? Book me for a VIP Day and I’ll handle it for you.
One of the best things I did in 2023 for my productivity, sanity, and the growth of my business was learning to sync my business with my cycle. Today, with the help of Aimee McKee, I’m going to spill the tea on cycle syncing your business, so you can do the same.
The truth is: as female entrepreneurs, our menstrual cycle affects every facet of our lives and our businesses are no exception.
But here’s the thing: I’ve noticed that very few women actually take their monthly cycle into consideration when it comes to the day to day operations of their business. By understanding your cycle and learning to work with your body’s natural phases, instead of fighting against them you’re able to reduce physical and mental stress, improve your focus, and while running your business.
Aimee is a Menstrual Cycle Health and Fitness coach and CPT! Her mission is to help women achieve healthier hormones through whole food nutrition and cyclical fitness so they can feel their best while living in alignment with their Menstrual cycle! Keep reading as we chat all things menstrual cycle optimization, honoring your energy in business, and thriving as a female entrepreneur.
Q: What made you decide to become a Menstrual Cycle Health + Fitness Coach?
Shortly after giving birth to my second baby 4 years ago, I began developing what I believe was PPD. I knew my hormones were very out of balance but wasn’t sure where to even begin with healing them. My second pregnancy was also a major surprise and it made me realize I truly didn’t understand much about my female hormones or my menstrual cycle/fertility.
Once I began diving into hormone health, cycle tracking/syncing, and working out, it opened my eyes to how much of a disconnect there is between the fitness industry and female cyclical health, not to mention how little we as women have been educated about our hormones. I set out to change that and last year developed an ebook called Phase Based Fitness that is designed specifically for the 4-phases of a woman’s menstrual cycle along with tons of hormone health info as well!
Q: How does cycle syncing benefit women in business?
Cycle syncing is the practice of tracking and adjusting your routines around the phases of your cycle. Syncing your cycle to not only your fitness but really every aspect of your life is a GAME CHANGER. For women who want to align their cycle with their business, it’s important to note how our energy and hormone levels shift with each phase and plan our goals, calls, meetings, launches, etc, appropriately.
MVS Take: For me, syncing my business with my cycle has meant less meltdowns, less late nights working, and less self shame over “not getting enough done.” I schedule more intensive tasks during the phases where I know my energy is naturally higher, and fewer tasks during phases where I know my energy will be depleted.
Q: What are the different phases of the menstrual cycle, and how do they affect overall energy levels, focus, and productivity?
The Luteal and Menstrual phase of a woman’s cycle consists of lower hormone and energy levels. The Luteal phase lasts about 11-17 days (on average) and the first half of it you will most likely still have quite a bit of stamina. The second half of the Luteal phase is when your hormones begin to decrease quickly causing the feeling of fatigue and intuitively drawing inward. The Menstrual phase lasts about 5-7 days and your hormone levels are at their lowest during this time.
The Follicular and Ovulatory phase are when your hormone and energy levels start to pick up and you tend to get that, “let’s take on the world” feeling! Hormone and energy levels begin to increase in the Follicular phase and hit their peak during Ovulation!
Q: What type of work should be done in each phase of the menstrual cycle?
MENSTRUAL: (Day 1 – until your period ends) During your period the neurons in your brain are connecting 30% more than any other time in your cycle. This is a great time to sit back and brainstorm/outline a new project, outline a podcast, brain dump for the week, read through a draft, etc.
FOLLICULAR: (The day following your menstrual cycle, your energy is beginning to rise as well as your confidence! This is the perfect time to begin executing on that new project, workout program, do coaching or zoom calls, and plan out/execute events for the next couple weeks.
OVULATORY: Your confidence and motivation are usually highest during this time. This is a great excuse to socialize, collaborate, try a new workout class, embrace new projects and invite others to join your journey or business!
LUTEAL: Your intuition and creativity is high during this time even though your energy is waning. This is your time to assess any mental blocks, listen to your body and release what’s not necessary. Give yourself permission to say NO to things more often during this time.
MVS Take: Before scheduling your due dates inside your project management tool, reference the app/calendar where you track your cycle and be sure to schedule them accordingly whenever possible. Some of my personal favorite tasks to do during each phase are:
Menstrual: This phase is all about slowing down and reflecting, so I love to review analytics on the previous month’s marketing strategy and outline the next month’s topics.
Follicular: My creativity and productivity is at an all time high in this phase so I often use this week to write most of my copy and batch content.
Ovulatory: Since I’m most social during this week I do my best to schedule any photoshoots, webinars, events, IG Lives, or sales calls in this phase.
Luteal: Completing projects feels sooo good in this phase – so I love focusing on quick wins like designing graphics, scheduling all the content that I created earlier in the month, or sending contract renewals.
Q: Are there particular exercises or fitness routines that are more effective during certain phases of the menstrual cycle? How can exercise support women in business?
Every woman is different but research has proved that biologically our hormone and energy levels are lowest during the Luteal/Menstrual phase and highest during the Follicular/Ovulatory phase.
Because of this, as a personal trainer and Menstrual Cycle Coach, I recommend focusing on low impact strength training during the low hormone phases (lighter weight, higher reps) along with walking, stretching, yoga or pilates. During the high hormone phases is when our bodies are more inclined to high impact training where we can lift heavier and have longer endurance (heavier weights, less reps). Sprints, cycling, and HIIT are also great during this time.
As I say often, listen to your body. You know how you feel and function best. If you have the energy and stamina to lift a bit heavier in your Luteal phase, great! If you are on day 2 of your period and just want to stretch your tired, sore muscles, do that!
As far as how exercise can help in business: the studies on this speak volumes. Exercise provides us with more energy, a way to clear our head and focus better, and helps us practice discipline + consistency (both important in business).
MVS Take: The days when I get a workout in prior to sitting down at work I notice a significant increase in productivity. Since beginning to sync my workouts to my cycle, it’s only gotten better.
Q: How can women manage and alleviate common menstrual symptoms, such as pain, fatigue, and mood swings, to maintain productivity and focus in their work?
I like to say, PMS is common but not normal. The occasional cramping, fatigue or acne from periods happens and focusing on slowing down, resting, eating nourishing, warming foods and staying hydrated can do wonders. A favorite hack of mine that I share for hormonal headaches (something I used to struggle with monthly) is ¼-½ cup of organic tart cherry juice daily in the week leading up to your period because it can help reduce inflammation and those pesky headaches. One carrot a day can help bind excess estrogen which is a common issue in women and eating fatty fish and omega-3s can also help reduce inflammation that causes cramps!
If severe mood swings or painful, heavy or irregular periods (so intense that you’re not able to function or manage slower paced tasks) is a monthly occurrence, that’s a sign of hormonal imbalances at play and should be addressed.
MVS Take: There’s no doubt that cramps and fatigue are less than ideal, but if you’re struggling to manage the tasks suggested above for completion due to period side effects, it’s a sign that something more is going on beneath the surface. Reach out to Aimee through Instagram or her website for more information about at-home hormone testing to get to the bottom of it!
Q: How can women effectively establish boundaries and communicate their needs related to their menstrual cycle with clients, colleagues, or business partners, without feeling uncomfortable or stigmatized?
I love this question. It makes me sad that we as women have almost been taught to view our period as a curse or embarrassment when it really is just the opposite! Our bodies have been designed to need a period, it’s actually so important that it’s considered a woman’s fifth vital sign! You can simply convey that there are days or weeks each month where you prioritize slowing down and simplifying your schedule and other days and weeks where you are able to take on more responsibilities and tackle more projects.
For example, if a colleague wants to schedule a meeting to discuss an upcoming launch, try and schedule it during your Follicular/Ovulatory phase if possible.
As we know, there are some things that are out of our control and sometimes we’ll need to take that business trip on day 1 of our period or take our kids to the park when we just want to lie in bed with a heating pad. But, the hope is that with practice, you learn to honor and align your life cyclically, those instances will be less frequent and less worrisome because your hormones will be more in balance!
MVS Take: For me the hardest person to set boundaries with regarding cycle syncing was myself. Two things that helped me were: starting to set task due dates in Clickup that aligned with my cycle, and doing mindset/therapy work around the idea that my cycle isn’t some private/taboo thing to be ashamed of, but a normal, healthy part of being a female business owner.
Q: What’s your #1 piece of advice for women who are interested in beginning to Cycle Sync their business?
Start simple! Don’t try to take on this cyclical approach all in one bite. Grab a cup of coffee or tea, cozy up and plan out your month according to your Menstrual cycle. Remember that flexibility is necessary and saying, “NO” more often to things during your low hormone phases will sometimes be the best decision you’ll ever make for your health, cycle and business.
Q: Where can my readers reach out or connect with you after this?
Find me on Instagram: @wholefoodhealthandfitness
Learn more on my website: wholefoodhealthandfitness.com
Or download my FREE Quick + Easy Hormone Healthy Recipe Book
In case we haven’t met yet, I’m Michaela – content writer, behind the scenes expert, and chaos coordinator (aka the virgo energy to your creative spirit). And I’m completely obsessed with helping you turn your journal full of ideas into profit driving offers with research backed strategy, magnetic content, and streamlined systems.
If you liked this post and are craving more, here’s how I can help:
Subscribe to my newsletter. Every Wednesday, I share more tips like this to help you magnetize your dream clients, eliminate distractions, and propel your business forward that you can read in 5 minutes or less.
Download The Blogging Essentials Playbook to get access to the exact tools and templates you need to create top shelf blogs in half the time.
Got a project on your to-do list that’s outside of your zone of genius? Book me for a VIP Day and I’ll handle it for you.
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