Glow with the Flow Workout Program + Recipes

Glow with the Flow: Align & Thrive is a 4-week workout plan designed to align your fitness routine with the phases of your menstrual cycle. Week 1 (Menstrual Phase - Rest & Recharge) emphasizes rest and light activities like yoga, with a focus on iron-rich foods to replenish energy. Week 2 (Follicular Phase - Awaken & Energize) ramps up with strength training and HIIT to build muscle, supported by protein and complex carbs for energy. Week 3 (Ovulatory Phase - Peak & Perform) is the peak performance week, featuring high-intensity workouts and lean proteins to fuel strength. Week 4 (Luteal Phase - Nourish & Balance) focuses on moderate-intensity exercises for recovery, with a food focus on magnesium-rich and complex carb meals to stabilize mood and support energy levels. The plan helps optimize workouts, recovery, and nutrition for each phase of your cycle in a sustainable way.