Becoming “Them”

90 day Soft ( a cycle synced training plan)

I have been slacking on myself for a while, especially when my dad got sick. I felt as though I wasn’t allowed to have a schedule or that my boundaries needed to go to the wayside because taking my dad and mom to their doctor’s appointments was the most important. My lifestyle. And routine took the biggest hit and the result was me tucking away my fears around my waist in the form of a protective layer of fat, and a late night craving for cheese burgers.

I announced not to long ago that I was struggling with making the lifestyle change to being gluten free and dairy free. But the truth is I have known for the last 5 years that I cannot eat gluten and dairy, and I had no issues living in that truth for 2 of those five years. It wasn’t until I became depressed with my father’s terminal diagnosis that I fell out of my habits and sacrificed my life style. Now that my father is gone, and I am scrambling to get back to a normal life I have made the choice to form new habits. So enter my 90 day’s becoming them challenge.

This is a 90 day plan to become the ultimate soft energied baddie. I am not a doctor, or a fitness guru just a nonbinary spiritualist with a desire to become more like myself. These are the rules and trainings that I have personally been following for the last 2 months. Feel free to use this as a guideline for your own training plan.

Rules:

• Follow cycle synced training

• Stretch 1x a day

• Exercise 20-30 minutes Monday- Friday

• Walk at least a mile once a week (Sunday)

• Eat maintence calories daily

• Drink 116 ounces of water daily

• Journal Daily

• Sleep and Wake Daily (according to your chronotype)

• No Substances, No Fast Food, No eating after 8pm est

• Practice language daily

• Write (or create art) daily.

• Clean daily

Cycle Synced Training:

Menstrual Cycle (Days 1-7): walking, yoga

Follicular Cycle (Days 8-15): Calisthenics Routine

Ovulatory Cycle (Days 15-20): Weight Lifting/Strength Training

Luteal Cycle: (20-30): Lighter Weight Lifting/Strength Training

Yoga Suggestion:

Calisthenics Routine:

1. Frog Squats (20 x 4)

2. Standing Marches (60-120 seconds)

3. Plank (30-60 seconds)

4. Bird Dogs (20 x 4 each side)

5. Fire Hydrants (20 x 4 each side)

6. Dead Bugs (20 x 4 each side)

7. Donkey Kicks (20 x 4 each side)

Strength Training:

1. Weighted Standing Marches (120 seconds)

2. Weighted Good Mornings (20 x 4)

3. Single Leg Romanian Deadlifts (20 x 4 each side)

4. Deadlifts (20 x 4)

5. Bentover Rows (20 x 4)

6. Kneeling Overhead Press (20 x 4)

For Luteal Cycle cut strength training in half.

Let me know in the comments if you are gonna follow this plan! Tell me how it works out for you! <3

With LIght

Hues