31: Training With Your Cycle with Dr. Addie Holzmann

In this episode, we chat with pelvic floor physical therapist Dr. Addie Holzmann all about how you can train with your menstrual cycle. When it comes to training with your cycle, we're not necessarily going to be completely omitting exercises or completely modifying our workout routine. Rather, we want to recognize the different phases within our cycles, which hormones are at play and how they effect our training abilities, and know that our recovery needs may change. We can still do the same type of workouts throughout your entire cycle, but we may need to adjust the intensity to accommodate for our recovery needs. Want to learn more with Addie? Addie's website: https://neumephysio.com/ Addie's Facebook: https://www.facebook.com/addie.seaman Addie's Instagram: https://www.instagram.com/addieholzmann/?hl=en Addie's Podcast: https://dontbeataroundthebush.podbean.com/ If you'd like to read Gina's blogs about training for her cycle and her conception journey, check it out here: https://mamastefit.com/ttc-prep-understanding-your-cycle/ In this Episode: 0:00 Introductions 03:45 Training on your natural cycle or on non-hormonal birth control 07:45 The importance of nutrition for recovery and your cycle 08:37 The difference between male and female hormone cycles  09:33 Learning how to track your cycle & ovulation 17:24 Examples of programming for your cycle  21:46 How progesterone effects your training 23:42 How hormonal birth control effects your training 25:31 How your cycle hormones can effect your pelvic floor 30:04 Research VS Observation 33:56 Addie’s advice and recommendations  ----- This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠ And we are sponsored by Crossover Symmetry, world-class training and equipment for pain, fitness & performance. ⁠⁠⁠⁠⁠⁠Use code MAMASTEFIT for 20% off your equipment package.