Train With the Moon — and Your Cycle: How to Align Your Workouts for Strength, Balance, and Energy All Month Long
Have you ever wondered why some days you feel like you could crush a heavy lifting session, run miles, or flow through the most challenging yoga practice — and other days, you’re lucky to make it through a gentle stretch?
It’s not lack of discipline.
It’s not that you’re “off your game.”
It’s biology — and it’s deeply connected to the rhythms of your hormonal cycle.
For women, energy, recovery, and performance don’t stay constant week-to-week. Our bodies move through a natural rhythm that mirrors the moon’s phases — a cycle of renewal, growth, peak power, and release.
When you train in sync with your cycle — and align it with the lunar phases — you can optimize your workouts, prevent burnout, and feel more connected to your body than ever before.
This is the foundation of my approach to Cycle-Synced Training + Yoga Therapy. Let’s walk through what it looks like in practice.
🌑 Menstrual Phase / New Moon: Rest, Recover, Reflect
Just like the new moon marks a time for stillness and planting seeds for the month ahead, your menstrual phase is your body’s “winter.”
What’s happening hormonally:
Estrogen and progesterone are at their lowest. Energy can dip, your body is shedding the uterine lining, and you may feel more inward-focused.
Movement focus:
Gentle yoga, stretching, or breathwork
Short walks or complete rest if needed
Meditation or journaling to set intentions for the month ahead
Why it works:
Rest during this time is not “falling off” — it’s an intentional reset. It allows your body to recover deeply, so when hormones start to rise again, you’re ready to build strength from a nourished baseline.
🌒🌓 Follicular Phase / Waxing Moon: Energy Rising
As the moon grows from new to full, so does your energy. This is your body’s “spring,” and you’ll likely feel more open to trying new things.
What’s happening hormonally:
Estrogen levels rise, boosting mood, motivation, and recovery. Testosterone also gets a slight bump, which supports strength gains.
Movement focus:
Increase workout intensity gradually
Try new skills or exercises
Strength training with progressive overload
Playful movement like dance, cardio circuits, or outdoor sports
Why it works:
You’re primed to absorb new training stimuli and adapt quickly. This is the perfect time to challenge your body and set new goals.
🌕 Ovulatory Phase / Full Moon: Peak Power
Just like the full moon shines brightest, you’re at your hormonal and physical peak here. This is your “summer” — the high-energy, high-performance window.
What’s happening hormonally:
Estrogen peaks, and testosterone is at one of its highest points of the month. You’re strong, confident, and socially engaged.
Movement focus:
Heavy lifting or PR attempts
High-intensity interval training (HIIT)
Group fitness classes or social workouts
Challenging yoga flows or cardio bursts
Why it works:
Your endurance, strength, and coordination are at their best. This is your moment to push, knowing that your recovery capacity is high.
🌔🌗 Luteal Phase / Waning Moon: Shift and Support
As the moon begins to wane, energy turns inward. This is your “autumn” — time to slow down, refine, and prepare for the next cycle.
What’s happening hormonally:
Progesterone rises, which can cause increased body temperature, reduced recovery speed, and a desire for more grounding, supportive activities.
Movement focus:
Lower workout intensity and volume
Focus on stability, mobility, and functional strength
Add restorative yoga, Pilates, or stretching
Prioritize sleep and recovery rituals
Why it works:
Training smarter (not harder) here prevents fatigue, supports hormonal balance, and keeps you consistent without overtraining.
Why Moon Phases Make It Easier to Stay in Sync
Even if you’re not currently menstruating — due to menopause, birth control, or other factors — the moon can still guide your training rhythm.
New Moon → Menstrual Phase energy (rest & reset)
Waxing Moon → Follicular Phase energy (build & explore)
Full Moon → Ovulatory Phase energy (peak power)
Waning Moon → Luteal Phase energy (shift & support)
The moon becomes a visual reminder to honor your body’s natural ebb and flow — something our modern “go-go-go” culture often ignores.
The Benefits of Cycle-Synced Training
When you align your workouts with your cycle, you’re not just chasing better performance — you’re caring for your whole self.
Women who use this approach often notice:
✅ More consistent energy
✅ Reduced PMS symptoms
✅ Better recovery and less soreness
✅ Fewer injuries from overtraining
✅ A deeper connection to body cues
✅ Increased confidence and body trust
My Approach: Yoga Therapy + Personal Training, Cycle Synced
This isn’t about following a rigid “phase-by-phase” calendar. Life happens — travel, stress, and unexpected events can shift your rhythm.
Instead, I teach you to:
Listen to your body’s signals in real time
Adapt workouts to your daily energy and recovery
Combine strength training, yoga therapy, and breathwork to support hormonal health
Align with the moon’s phases for added mindfulness and intention
Yoga therapy supports mobility, posture, and nervous system regulation — crucial for hormonal balance.
Personal training builds the strength, endurance, and functional capacity you need for everyday life.
Together, they create a program that’s powerful but nourishing.
A Gentle Challenge for You
For the next month, try this:
Track your cycle or follow the moon’s phases.
Each week, match your workouts to the suggested energy phase above.
Notice how your mood, recovery, and performance feel when you work with your body, not against it.
You may be surprised how quickly you start craving this rhythm.
Final Thoughts : Your cycle is not a weakness. It’s a powerful blueprint — one that can guide your training, recovery, and overall wellbeing. When you combine cycle syncing with intentional strength training and yoga therapy, you get a fitness practice that evolves with you, rather than demanding that you push through no matter the cost.
Just like the moon, you have phases of darkness, growth, fullness, and release. Honoring them isn’t just good for your body — it’s a radical act of self-care.
💌 Ready to train with your cycle + the moon?
I offer personalized Cycle-Synced Training + Yoga Therapy programs for women who want to build strength, restore balance, and feel amazing in every phase.
📅 Virtual & in-person sessions available
✨ Click this Link to get started Today!!
