“We found that estrogen suppresses appetite using the same pathways in the brain as the adipose hormone leptin,” said Tamas L. Horvath, Estrogen Curbs Appetite in Same Way as the Hormone Leptin
Did you know that our hormones during our menstrual cycle play a big role on how much food we consume at each stage? Before we ovulate, there is an increase in estrogen. You probably feel a lot leaner after your period, and your appetite is normal.
After ovulation, our body prepares for a fetus as our egg (non-fertilized or fertilized), travels down the fallopian tube. That is when progesterone increases, and is responsible for our PMS symptoms. Our hormones are just trying to make our body ready for a child, thus our appetite increases needed for more calories to fuel the functions necessary for this to happen.
Sleep well, sweat daily, and eat food with high nutritional value. These daily habits will mitigate the symptoms and keep you on track with your fitness and nutritional program.
7 Day Exercise Plan
Day 1: Sweat it Out Day
Put on your headphones playing your favorite songs and choose one of these steady state cardio exercises for 30 to 45 minutes.: light jog, cycling, stair master, or elliptical.
Day 2: Upper Body Strength
3 Rounds, 10-12 reps with each exercise. Pick a weight that allows you to do all the rounds and repetitions with proper form.
Day 3: Lower Body Strength
3 Rounds, 10-12 reps with each exercise. Pick a weight that allows you to do all the rounds and repetitions with proper form.
Day 4: Do Your Favorite Exercise
Take a yoga or pilates class, walk your dog for an hour, or take your favorite group fitness class.
Day 5: Body Weight High Intensity Interval Training
Download Interval Timer on your phone, and follow these exercises in this article.
“8 Minute Circuit When You’re Short on Time”
Day 6: Sweat it Out Day
Run, cycle, stair master, or elliptical for 30 to 45 minutes.
Day 7: Full Body Workout
I have written two articles for you to keep you on track with your goals. Let’s challenge ourselves and perform both exercises. You don’t even need equipment, so you can do it at home!
“Kaizen Fitness – Week 1 Challenge”
“Kaizen Fitness – Week 2 Challenge”
7-Meals Prep Plan
Shopping List:
Vegetables and fruits: Arugula, spaghetti squash, zucchini, asparagus, red onion, lemon, lime, cilantro, corn, chives, dill, avocado, banana, strawberry, apple
Protein: Ground turkey, eggs, rotisserie chicken, chicken thigh, salmon, bacon
Miscellaneous: Pasta sauce, Halo top ice cream, pesto, oatmeal, brown rice, honey
1) Breakfast — oatmeal and 2 hard boiled eggs. Snacks — whole fruits.
2) Spaghetti Squash with Ground Turkey and Tomato Sauce
3) Pesto Zoodle with Rotisserie Chicken
5) Honey Cilantro Salmon with Brown Rice and Asparagus
6) Arugula and Spring Mix Salad with Rotisserie Chicken
7) Garlic Herb Chicken Thigh with Asparagus
Bonus! Yes, you can have your ice cream and cookie too! Your body is asking for more calories and your cravings might be intolerable, so treat yourself to a cheat meal.
One thing to remember throughout this week is to listen to your body. Following this plan and committing yourself to continually move will make each PMS cycle more bearable.
Recommended articles
Girls Gone Strong
Paleo for Women