MOVING WITH YOUR CYCLE
How to sync your movement schedule with your menstrual cycle
At SEQUINS, we know that sometimes the hardest part of a class is choosing which one to take. Our schedule was designed with variety in mind: different times, intensities, and moods, so that your movement can meet you where you are, not the other way around.
One of the most helpful guides for this choice is your menstrual cycle. For those who menstruate, your body moves through a natural pattern of hormonal changes that influences energy, focus, mood, and motivation. While some cycles are as predictable as sunrise, others arrive with surprise guest appearances or extended intermissions. Regardless of regularity, each phase offers insight into what your body might be asking for.
The menstrual cycle is a renewing process, a monthly recalibration of the body’s reproductive and hormonal systems. Whether your period is light, heavy, crampy, calm, regular, or irregular, these sensations can act as clues, often presented as inconveniences, to help you understand what kind of movement might support you best.
This guide is here to help you pair your classes with your cycle: to sync up, shake up, and move in a way that honours where you are right now.
Menstrual Phase: Release Mode
What this phase represents
This is your time of renewal. The body is in release. The uterine lining sheds, and this marks both an ending & a beginning. This is a time for inviting softness, and encouraging restfulness.
What’s happening hormonally
Estrogen and progesterone are at their lowest levels, which can cause lower energy, leaving you fatigued or introverted.
What’s happening physically
You might experience cramps, bloating, or tenderness. Muscles can feel tighter, and joints may feel stiffer.
What’s happening energetically
Energy may dip, but intuition often heightens. Include movement that is less about output and more about connection.
How to nurture this time
Choose slower, supportive movement. Breathe deeply into the belly & pelvis. Allow yourself space to rest or move gently.
Classes to support
DUCK COMFIT and PILAT-EASE : both designed to soften physical and mental tension, soothe the nervous system, and help you feel at home in your body. Deep release, restorative breathwork, and soft strength.
Follicular Phase: The Lift
What it represents
After menstruation, energy begins to rise. The world begins to brighten again. You may feel a little lighter, ready for some experimentation, strength building, and trying something that feels playful or fresh.
What’s happening hormonally
Estrogen increases, improving mood, shaper focus, and coordination.
What’s happening physically
Energy returns. Recovery is faster. The body craves a bit more challenge.
What’s happening energetically
This is a great time to experiment, learn new sequences, and challenge yourself a little more.
How to nurture this time
Say yes to classes that feel invigorating and playful. Use this phase to rebuild momentum.
Classes to support
BARRE CALL for strength to the beat, SEQUINS for full-body integration & CONNECT CORE for energize deep core focus.
Ovulatory Phase: The Peak
What it represents
This is the high point of your menstrual cycle. Energy, charisma, and coordination are at their best. The body is primed for connection, collaboration, and dynamic movement. A time to honour your self-expression and to feel into your power.
What’s happening hormonally
Estrogen peaks, and a brief surge in testosterone adds drive and stamina.
What’s happening physically
This is your most powerful phase. This is when your coordination and endurance are at their best. It’s an ideal time for dynamic, full-out movement.
What’s happening energetically
Extroversion reigns. You may feel more social, expressive, and radiant.
How to nurture this time
Embrace power, expression, and challenge. Let your movement feel big and celebratory.
Classes to support
SEQUINS and BARRE CALL match your energy beautifully
Luteal Phase: The Slow Burn
What it represents
After ovulation, progesterone rises and the body prepares to let go again. This phase can bring steadiness, focus, and productivity—or sometimes irritability and fatigue. Both are normal.
What’s happening hormonally
Progesterone promotes calm but can also cause sluggishness or water retention.
What’s happening physically
Your temperature rises slightly. Recovery takes longer. The body prefers steady, more grounded movements.
What’s happening energetically
Focus turns inward. You may feel more reflective, sensitive, or organized.
How to nurture this time
This is a time for grounding movement. Stay active, but avoid pushing to extremes.
Classes to support
CONNECT CORE builds balanced strength, STRECH LIMO soothes muscles and mind, and PILAT-EASE offers calming strength focus without exhaustion.
The Takeaway
Your cycle isn’t an obstacle to fitness. It’s one of your body’s best guides. Learning to move with it can help you to mitigate against burnout, helping you to build a more trusting relationship with yourself. Whether you menstruate regularly, occasionally, or simply curious about hormonal health, this awareness helps you approach exercise with more compassion.
How to Book
Explore the full SEQUINS class schedule here. From calm restorative sessions to energetic and strength-focused classes, there’s always something that fits the moment you’re in.
About Mackenzie
Mackenzie Emond is the founder of SEQUINS Studio in Toronto and has a background in fertility and reproductive health. Her approach to movement blends science, creativity, and care, creating a space where people can connect to their bodies with elegance, strength, and a touch of cheek.
