For people who menstruate, coordinating your workouts and meals with your menstrual cycle might not be something you’ve considered. But P.volve, one of the best online fitness programs for dynamic strength training, wants you to rethink this. The brand has launched Phase & Function, an online program combining “movement, mind and meals” to help you feel empowered throughout your entire menstrual cycle.
There are four phases to the average menstrual cycle, as follows:
Menstruation (when you bleed)
Follicular phase (first day of menstruation and ends with ovulation)
Ovulation (the release of a mature egg from the ovary; most people ovulate mid-cycle, but this varies greatly)
Luteal (occurs after ovulation and before your period starts)
If you menstruate, you might know that through-the-floor-exhaustion that can land a few days before you start bleeding. Throw in PMS, PME or life-changing PMDD, and the second half of your cycle can often feel like something to dread, rather than embrace.
P.Volve’s Phase & Function program has been designed in conjunction with a team of experts, including an OBGYN and a registered dietician, to help you listen to your body’s needs and learn how to minimize symptoms of PMS and PMDD. The aim is to empower you through each phase that applies to you: menstrual, follicular, ovulatory, luteal.
The Phase & Function program offers the following:
- Personalized menstrual cycle tracking (you’ll need to feed it data to begin with).
- Personalized menstrual phase-specific workouts and “mindset shifts” to match your changing hormones during each phase.
- Nutrition advice and meal plans catered to the four different menstrual cycle phases.
- Expert-led guidance from an OBGYN, dietician, health coach, and various personal trainers.
P.volve Phase & Function Program: What is it?
Phase & Function has been created to help menstruating people harness each phase of their cycle and “feel amazing”. This is no easy task given how brutal the luteal phase can be for some, especially for people living with PME (Premenstrual Exacerbation - a cycle-influenced worsening of other conditions such as anxiety), or PMDD (Premenstrual Dysphoric Disorder). PMDD is serious and often requires medication.
P.volve’s Phase & Function program has been developed in conjunction with the following experts:
- Obstetrician-gynecologist Dr. Suman Tewari, who specializes in helping women balance hormones, plus related conditions.
- Registered Dietician, Vanessa Rissetto, MS, RD, CDN
- NASM certified trainer and Integrative Nutrition Health Coach, Alexia Acebo
- Integrative Health Coach Antonietta Vicario
- NASM Nutrition and Personal Trainer, Maeve McEwen
According to P.volve, the Phase & Function program “revolutionizes the management of traditional menstrual symptoms like PMS and PMDD through dedicated and personalized nutrition and exercise plans created to sync with the four phases of the menstrual cycle.”
This approach isn’t new. Alissi Vitti, author of WomanCode and founder of Flo Living, has long been a front-runner of tailoring your diet, fitness, work and social life to each phase of your menstrual cycle. This TTR writer spent three months following WomanCode and to noticeable success when easing PMDD symptoms.
The problem is keeping it up - these programs require a big lifestyle change, so you need to be committed to doing the work. Otherwise, you’ll be back to square one the next cycle. You’ll need back-up from experts, a good support network (friends, family, and perhaps another person experiencing menstrual cycle challenges), and maybe even supplements or medication.
P.volve Phase & Function Program: What does it offer?
P’volve’s trainers have created workouts tailored to each phase of the menstrual cycle, with typical classes including Strength & Sculpt, Cardio Burn, Recover & Stretch. You will be guided as to which exercises suit which menstrual cycle phase.
For example, on Day One of your cycle (first day of proper bleeding), you might be dealing with high levels of fatigue, cramping and water retention. P.volve’s advice? Hydrate well and choose gentle exercises (stretching) that alleviate cramps and bloating. You could also try a mood-boosting walk, in a green space if possible, but on a treadmill is also fine.
The nutrition side of the program has also been designed to ensure the meals eaten in each phase use ingredients best-suited to what your body is likely to be experiencing in each phase. Don’t expect to find much processed, convenience foods here. But do prepare to fire up your blender for healthy, nutrient-packed smoothies.
On the mind front, Dr Tweari says: “...the program will teach participants how to take advantage of hormone fluctuations throughout their monthly cycle, tapping into their innate wisdom to best approach external factors such as careers, relationships, sex, and more.
“The mind is the root, and then movement and workouts that match the ebb and flow of natural hormones, is what allows the program to optimize your body's energy and strength at every phase in the cycle." We’d also recommend checking out the best meditation apps for anxiety, depression and cycle-induced insomnia.
For people with irregular menstrual cycles (as in, you can’t easily predict when one will start), there’s plenty of advice in the program about how to start tracking, and which body cues to pay attention to.
Phase & Function program costs $179 for an annual membership at P.volve, or $14.99 for a monthly membership. You can also sign-up for a 14-day free trial, though you won’t see how it works across your entire monthly cycle.
“The mind is the root, and then movement and workouts that match the ebb and flow of natural hormones, is what allows the program to optimize your body's energy and strength at every phase in the cycle." We’d also recommend checking out the best meditation apps for anxiety, depression and cycle-induced insomnia.
For people with irregular menstrual cycles (as in, you can’t easily predict when one will start), there’s plenty of advice in the program about how to start tracking, and which body cues to pay attention to.
Phase & Function program costs $179 for an annual membership at P.volve, or $14.99 for a monthly membership. You can also sign-up for a 14-day free trial, though you won’t see how it works across your entire monthly cycle.
What to do if you have PME or PMDD
While PMS symptoms are usually manageable through regular self-care, PME and PMDD often require help from your doctor or OBGYN. Unfortunately they’re also harder to diagnose, and some people take several years to receive an official diagnosis.
If you think you’re suffering from either, speak to your doctor or OBGYN as soon as possible. They may advise you to start tracking all aspects of your menstrual cycle for three months. It’s especially important to track changes in your mood, when they start (in your cycle) and how long they last, as these are the biggest indicators that you could be dealing with something other than ‘regular PMS’.
There are some great expert-written books around for learning more about PMS, PME and PMDD. We’d highly recommend The PMDD Phenomenon by Diana L Dell, MD FACOG, which is available on Amazon, and Period Power by Maisie Hill, also available to buy at Amazon.
Free online resources are also available at the following websites:
IAPMD - The International Association for Premenstrual Disorders
MIND - there micro hub for PMDD has real-life stories too
OASH - Office on Women’s Health, US Department of Health & Human Services
