High self reflection phase :  Menstruation (Days 1-5) 

Feel good, move better. Try light exercise like walking or yoga to stay active and energized. And don't forget to hydrate and nourish your body with balanced nutrition, especially with iron-rich foods, to keep you feeling your best. 

Creativity Phase:  Follicular Phase (Days 6-14) 

Get ready to sweat! 

Mix it up with cardio and strength training. This phase is your chance to power up and push yourself a little harder. 

Light meals and fasting are advised. Focus on fresh fruits and vegetables and lean proteins. 

Social Phase:  Ovulation (Days 15-17) 

Maximize your energy and strength levels with high-intensity interval training (HIIT) and challenging strength workouts to enhance your flexibility and balance. Try Pilates or dynamic stretching. 

Incorporate more green leafy vegetables, almonds and seeds, and citrus fruits. 

Clumsy Phase:  Luteal Phase (Days 18-28) 

Get moving with moderate exercise, like brisk walking, swimming, or moderate cycling. And don't forget to include mindbody activities like yoga or meditation to help manage stress and mood swings. 

Focus on whole grains and sweet potato to help with PMS mood swings. Incorporate for magnesium rich foods like avocados, bananas, and dark chocolate.