How to make your menstrual cycle work for you? A conversation with Jessi Clare
Last month, expert fitness trainer, female hormones guru and friend of The Hearth Jessi Clare hosted a Lunch & Learn with us about how to train according to your menstrual cycle. Under Jess’s guidance, women train with, not against their cycle; tuning into their own bodies to optimise the impact of their workout with the goal of adding rather than depleting energy.
Originally from Namibia, Jess has been living in Queens Park since 2017. We spoke to her about her experience as a female fitness trainer and her journey to becoming a conscious movement coach and feminine empowerment advocate.
What was your own personal journey to tuning into fitness and becoming a Personal Trainer yourself?
Having not been particularly sporty when growing up, I never worried about my weight or fitness. After finishing high school, my habits resembled those of many young people - late nights, fast food, fast living. Naturally my body changed and this was the first time I became conscious of my size. Being encouraged by unflattering nicknames, I started training and like so many young women my journey in fitness/wellness was born through insecurity. As well as impacting my physique and making me stronger, I gained confidence and self esteem and I wanted to show others they could feel that way too, but it wasn’t until I was encouraged by my friends to turn my natural coaching abilities into something formal that I made the mission to get qualified. Fast forward several years, I’m living in London as a Level 3 qualified PT and continuously studying to add to my knowledge in the field, currently qualifying as a Women’s Holistic Hormone Health Practitioner.
What led you to develop an interest and expertise in cycle-synching?
I actually used to be quite disconnected from my own menstrual cycle - it wasn’t something that I paid particular attention to. My training used to be quite masculine in the sense that I was inclined to power through and ‘just get it done ’ rather than listen to my body.
When lockdown happened, the change of pace and finding myself working from home inspired me to tune into my body. I stopped taking the painkillers that I was using regularly to mask period pain and instead adapted the pace of my lifestyle to what my body needed. Eventually I read up about hormones and the changes throughout our cycle and gradually adapted my life accordingly - moving, working and living according to my hormonal flow. This transition led to noticeable benefits in my health - impacting my skin, my energy levels and my mood. That's where my passion for understanding began!
How do you apply the theory of hormonal flow to training?
When we adapt our workouts to acknowledge the process that is naturally taking place in our body, we unlock an understanding of ourselves that is so powerful we truly can take on anything that comes our way! My client base has always been predominantly women and I started intuitively considering how they were feeling (in addition to their specific goals). Then as I’ve developed a greater understanding of the cycle itself, I’ve adapted the training style and seen the results in terms of enjoyment, performance and energy.
What have you seen happen with the women who adapt to their cycle with you?
The most gratifying thing is witnessing my clients get more out of their workouts. For example, seeing that instead of avoiding exercise altogether on day 1 or 2 of their period, dialling back the intensity of the workout can lead to the right type of exertion - that is energising and not draining. Doing the wrong workout at the wrong time can be counterproductive whereas tuning in and adjusting your approach can save time, energy and reduce anxiety and discomfort.
Conversely during the ovulatory (or ‘summer’) phase, fiery workouts with higher impact and higher intensity can really hit the spot. I love hearing a female client say ‘I really needed that’ after we work out, because her mind and body feel in a better place afterwards.
In a nutshell, how would you advise women to adjust their training during the month?
First of all, listen to your own body! In summary the stages tend to work like this
Week 1 Menstrual/’Winter’ phase - slow down and reduce the intensity. You don’t need to stop what you do, but instead adjust it down, for example 50-60% of your usual intensity instead of full pelt
Week 2 Follicular/’Spring’ phase - this is the ideal HIIT phase! Challenge yourself and try new things. Increase the intensity and complexity of what you do because the body will respond and the brain can connect more easily
Week 3 - Ovulatory/’Summer’ phase - this is time to check in with yourself and how you feel. You might be in a HIIT or a strength phase or actually a few days of both. You should tailor your workout depending how your feel, for example dial up the intensity of your Yoga with Vinyasa
Week 4 - Luteal/’Autumn’ - This is the perfect time to bring weights in and do strength training. With longer rests and shorter sets with heavier weights. Taper down into the last few days and train slightly less often.
What are the myths and misconceptions about women and fitness that frustrate you the most?
First of all, it is a myth that women should be training in the same way as men! It is not that we are not capable of doing everything that men (with their contrasting male hormones) can do, however when we honour our differences, we recognise our feminine power and can achieve so much more, on our own terms.
Strength training is so essential for women! Doctors are now acknowledging how important it is to prepare for the ageing process and condition our bodies to be in a better position to contend with the changes that come with growing older (including perimenopause) . The misconception is that resistance training will make women bulky, when in truth we simply don’t have the genetic predisposition (or the right amount of testosterone) to pack muscle on that easily. Equally I hear the term ‘tone’ in reference to firming up the body. This still equates to strength training because the only way to look lean is to grow the muscle and/or reduce the fat.
What attitudes have you experienced on the gym floor?
The fitness industry has traditionally been a male-dominated space and whilst I’ve experienced male trainers who make a joke or avoid the conversation, we are now in a transitional time and I am not going to give up nor let people’s discomfort deter me from spreading the word about something so important. I do get a bit of eye-rolling and ‘Jess is talking about the moon again….’ but! I have also experienced openness and curiosity as well as respect.
What are you most excited about in your journey as a feminite empowerment coach?
I’m currently studying for a qualification in holistic hormone health and am excited to become a certified practitioner. I still have a lot to learn and sometimes feel like I’m only just scraping the surface but I’m passionate to grow my knowledge and share my findings with anyone I cross paths with. . When I began observing women tune in and see the difference, there was a light bulb moment of realisation and that makes it such a worthwhile and amazing journey to be part of.
Lastly, why do you think women need their own space?
I’m almost embarrassed to admit that I hadn’t found myself in many ‘women’s only’ spaces over the years. the ones I did come across didn’t seem to suit me and my more masculine side. It was only until working with women according to their hormones, so naturally needing to be in spaces either predominantly or only filled with women that I realised the beauty and power that comes with this kind of communion.
There is a sense of freedom that comes with not needing to be strong, power through and get things done when your entire being is telling you to do the opposite. No person can understand how our creativity, motivation, will to talk and productivity all ebb and flow like someone who has a monthly period cycle and being around people who GET IT, removes a huge barrier and allows for peace of mind in at least part of our everyday movements
You can find Jess at STORM LDN on Salusbury Road, where once a week she hosts a dedicated Hearth members session.