Not feeling like working out, especially during that time of the month? You are not alone. It’s completely natural for your motivation and physical energy to fluctuate due to the hormonal changes that occur throughout your menstrual cycle. Understanding these changes and syncing your workouts accordingly can make a remarkable difference in how you feel and perform during exercise.

In this blog post, we’ll break down what is happening within your body with hormones, provide an overview of the menstrual cycle, and suggest workouts for each phase of the cycle. 

The Hormonal Roller Coaster 

Two key hormones, estrogen and progesterone, play pivotal roles in your menstrual cycle. Estrogen tends to rise during the follicular phase, contributing to positive moods and increased energy levels. As you approach ovulation, estrogen peaks, ushering in a phase where you might feel more invigorated and ready to take on higher intensity workouts. 

On the other side, during the luteal phase, progesterone dominates, potentially leading to a decrease in energy levels if conception doesn’t occur. This phase might bring about premenstrual symptoms (PMS), leaving you feeling fatigued and not your typical self. Finally, menstruation arrives, often accompanied by a dip in energy. 

Syncing Workouts to Your Cycle

Understanding these hormonal shifts can help tailor your workouts for maximum efficiency and comfort. 

Empowering Yourself Through Cycle Syncing

By understanding and tracking your cycle, you can harness its power to your advantage. Utilize apps or traditional methods like calendar tracking to stay in tune with your body’s changes. 

Syncing your workouts with your menstrual cycle not only helps optimize performance, but also empowers you to feel more in control of your life. It enables you to adapt to your body’s natural rhythms and respect its needs, leading to a more balanced approach to fitness. 

Using Your Cycle As A Reset 

Now, this topic is not talked about along with other topics. Once you understand the power you have with cycle syncing, you will understand your body a bit more and can make adjustments as needed to your lifestyle and workouts. 

One such adjustment is being able to reset during your menstruation. Some women notice a change in their bowel movements, which can lead to an increase in elimination. If you are such a woman, use this to your advantage. Especially after all of that bloating. This is a time when belly fat can decrease and focusing on the core is a bit more attainable. 

This reset can happen every month, so give yourself grace when you are stress eating, PMS eating, or just living. 

Recap

Workouts can (and probably should) be tailored to your menstrual cycle. It’s essential to recognize that your body’s capabilities and motivation levels vary throughout the menstrual cycle. Tailoring workouts to sync with these fluctuations can significantly impact your exercise experience. By adjusting your routines accordingly and staying consistent, you allow your body to move while respecting its changing needs. Remember, a workout you weren’t initially excited about might leave you feeling better and more energetic afterward. 

Finding the right sports bra can be tricky, especially if you don’t know which type of support best fits your breast shape. Every body is unique, and knowing how your breast shape affects fit and support can make a world of difference in your workouts. Let’s explore common breast shapes and how they relate to the type of sports bra that will give you the best support and comfort. Shout out to Sophie Weiss for providing such valuable content on breast shape. You can find more information at Honeylove.com

Image credit: https://www.honeylove.com/blogs/bra-talk/how-to-identify-your-breast-shape

Asymmetric

It’s common for many women to have one breast slightly larger than the other, a shape known as asymmetric. The key here is to look for sports bras with adjustable straps or removable padding. This allows you to balance out the support on each side, ensuring both breasts are secure and comfortable.

Athletic

Athletic breasts tend to be muscular with less breast tissue, often perky and firm. Women with this shape do well with compression sports bras, which press the breasts against the chest to minimize movement. These bras tend to be less structured and are perfect for high-intensity activities like running, HIIT, or cycling.

Bell

For bell-shaped breasts, the top is narrower, and the bottom is fuller. This shape is more common in larger busts and benefits most from combo encapsulation and compression bras. The encapsulation aspect will lift and separate, while the compression helps control bounce, providing the support needed for bigger breasts during activity.

Round

If you have round breasts, the volume is balanced both at the top and bottom. This shape is one of the most versatile in terms of sports bra styles, and you’re likely to find that many options work well for you. Perky and full, round breasts benefit from combo encapsulation and compression styles, which both separate and support the breasts while controlling bounce during high-impact activities.

Close-set

Close-set breasts sit closely together, making bras with a lot of center fabric uncomfortable. In this case, bras that offer encapsulation are ideal, especially if you have larger breasts. Look for styles with a deeper plunge or wider center panels to ensure separation and minimize chafing or discomfort.

Conical

Conical breasts have more breast tissue near the base and tend to point outward. This shape is typically associated with smaller breast sizes. Women with conical breasts can comfortably wear compression bras for most activities, as the tissue requires less encapsulation and structure.

East-West

East-west breasts sit wide on the chest, with nipples facing outward. The best sports bras for this shape are those that bring the breasts inward, offering side support to keep the breasts centered. A bra with built-in or structured cups works well to maintain a balanced fit.

Relaxed

Relaxed breasts have softer tissue and can sometimes have downward-facing nipples. This shape is common in larger busts or with age. For relaxed breasts, compression bras provide essential lift and control, while full-coverage options ensure support during movement.

Side-set

Side-set breasts are positioned further apart with forward-facing nipples. A sports bra with side support is essential to bring the breasts inward and prevent unnecessary shifting during movement. Look for bras with wide side panels or supportive side seams to help keep everything in place.

Teardrop

Teardrop-shaped breasts are narrow at the top with more volume at the bottom. This shape is particularly common in fuller busts. The best bras for this shape are those that provide lift and support, such as encapsulation styles that offer a structured fit to prevent discomfort and strain during high-impact activities.

Slender

Slender breasts are longer than they are wide, with volume distributed more vertically. Women with slender breasts often need a bit of a lift, making bras with a focus on support and upward positioning an ideal choice.

Overlapping Shapes & Density

It’s important to remember that breast shapes can overlap, and many women find that their breasts fit into more than one category. Additionally, breast density plays a significant role in how much support you need. Dense breasts are heavier and require stronger support, especially in high-impact sports, whereas less dense breasts can be managed with lighter styles.

Understanding your breast shape is key to finding the best-fitting sports bra. Once you know what works for you, you'll feel more comfortable, supported, and ready to take on any workout with confidence. Whether your breasts are round, athletic, or teardrop-shaped, there’s a sports bra out there to match your needs!

Sports bras have come a long way since inventors, Lisa Lindahl and Polly Smith came out with the first “jogbra” in the 1970’s, made out of a jock strap.

Since then, we have many options to choose from and personal factors to consider before purchasing a sports bra. 

For full-bust women, one important factor is the closure type. There are three main types of sports bras: pullover, front-closure, and back-closure. Each type has its own pros and cons, so it's important to choose the one that's right for you.

Pullover Sports Bras

Pullover sports bras have historically been the dominant style. They are easy to produce and widely preferred by many young girls and women. Pullover sports bras are likely to be seen as fashionable, particularly in the athleisure world. 

Depending on who you ask, they can be easy to put on and take off. Also depending on who you aske, they provide good support for low- to medium-impact activities. Pullover sports bras can be difficult to get on and off, if you have a large bust. No matter your bust size, a pullover sports bra can become a workout of its own when it is time to take it off a sweaty body. 

Pullover sports bras do not offer adjustability. The life of a pullover sports bra can be short due to the stretching of getting in and out of it. 

Pros:

• Can be easy to put on and take off.
• Support for low- to medium-impact activities
• Wide range of styles and colors available

Cons:

• Can be difficult to get on and off if you have a large bust.
• No adjustability. 
• Will not provide enough support for high-impact activities.

Closure Sports Bras

Closure sports bras are becoming increasingly popular due their convenience of

getting in and out, particularly amongst the full bust community. If you are searching for a high-impact sports bra, you will likely find it in one that offers closure. 

Sports bras with closures tend to be less fashionable than pullovers. While fashion may be a consideration, these sports bras are easier to get on and off than a pullover bra. Closures for sports bras can be in the front or back. Most closure bras offer some form of adjustability, whether that be with the straps or the band. 

Depending on your preference for front or back closure (future blog post ahead), support will vary. 

Pros:

• Easier to put on and take off than pullover bras
• Provides more support for high-impact activities
• Typically provides some adjustability. 

Cons:

• May not be as stylish as pullovers. 
• May not be as comfortable as pullover bras.
• Depending on front or back closure, support will vary. 

Which Type of Sports Bra Is Right for You?

The best type of sports bra for you depends on your individual needs and preferences. If you have a large bust or broad shoulders, you may want to choose a front- or back-closure sports bra. If you're looking for a sports bra that's easy to put on and take off, you may want to choose a pullover sports bra. And if you're looking for a sports bra that provides the most support for high-impact activities, you may want to choose a front or back-closure sports bra.