Eat Move Flow

Yes. Always go for what your body craves. All the smoothies are great for you at any time of your cycle. However, the smoothie ingredients have been specifically created in mind for what may be most useful during each specific phase. You may also choose to have fewer items in your smoothie, which is also fine as long as the protein content /powder remains the same.

Start small by having 1/2 a protein shake with fewer ingredients post-workout within 30 min. Make sure you would have eaten something light an hour before exercise to help with energy during exercise.

We always recommend starting the day right and eating like a queen, i.e full eggs, toast, spinach with microgreens or avocado. For those who like to train first thing in the morning, we would recommend a small banana and milk protein shake. For those with no appetite, start with 1/2 a shake and drink the remainder after you have finished your workout.

There is still limited research to inform whether being on hormonal contraception hinders or helps physical adaptation from training. What we do know is it can mask any hormonal disruptions that are occurring. The Eat, Move, Flow course will still give you the tools to fuel and train your female body. Whilst the information in this course relates to a natural menstrual cycle, one not affected by hormonal contraception. It still aims to teach you habits that will support long-term health, regardless of the type of contraception you are using. We still recommend following the program in line with your cycle. Phase 1 would begin on the first day of your bleed. If you are considering changing your contraception, please seek the advice of a medical practitioner for alternative options available.

A set of dumbbells and a workout mat. The dumbbell weight is dependent on your current strength levels. I would recommend between 5kg - 10kg for beginner athletes.

This course is designed to be flexible so you can mix and match movement sessions to suit your energy levels and time availability on the day. Each session includes a 9-minute activation video and a 9-minute strength session. So a minimum of 18 minutes 2-3 times a week would be ideal to start you off.