This personalized workout program works around your menstrual cycle for better results

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Exercise isn’t always about losing weight. It’s about moving your body to feel good, to get stronger, to improve mobility and sometimes, it can even prevent pain. That’s the idea around P.volve’s latest digital wellness program — it’s designed for women, by women, around their menstrual cycle.

What is Phase & Function?

P.volve’s Phase & Function includes workouts, nutrition plans and talks on mindset for a more holistic approach. Several doctors and experts designed the program, including Dr. Suman Tewari MD, OBGYN, registered dietitian Vanessa Rissetto, MS, RD, CDN and Alexia Acebo, P.volve’s contributing integrative healthy coach and lead trainer.

“During every menstrual cycle, your body undergoes hormonal shifts characterized by four distinct phases: menstrual, follicular, ovulatory and luteal. Each phase calls for different workout formats, levels of intensity and durations, as well as specific approaches to nutrition and mindset according to the balance of hormones present,” P.volve explains on its website.

The program aims to help women better understand their menstrual cycle, manage period-related symptoms, optimize energy and aid in weight loss or maintenance.

When you sign up, you’ll input your period length, the length of your monthly cycle and the date of your last period. With that information, P.volve will create a personalized program just for you. You’ll receive phase-specific workouts, meal plans and what the brand calls “mindset shifts” that align with your hormones in all four phases of your cycle.

Try P.volve Phase & Function, $19.99 per month

Credit: P.volve

For example, some research has also shown that when estrogen is high during the late follicular phase, the hormone may cause ligaments and tendons to be laxer. So, there’s a potential higher risk of injury. In turn, your workout may include a longer warmup. As for workouts done during your period, they may be lower-impact and include more strategic stretching to reduce bloating and cramps.

Does It Work?

Changing your fitness routine around your cycle is nothing new. But in the last year, the trend to do so is definitely growing. You may have heard it called cycle syncing or phase-based training. In fact, the U.S. women’s soccer team revealed in 2019 that they had used period tracking in their training (and hey, they won the World Cup that year). Experts say that by doing so, women can feel better overall, more energized and they can maximize their workouts.

However, one thing to note is that women who take birth control, like oral contraceptives, are less likely to experience all of these hormonal dips and fluctuations, according to University of Pittsburgh Medical Center. Still, working out around your cycle could help alleviate any painful or uncomfortable symptoms.

What is P.volve?

If you’ve never heard of P.volve, you should at least check it out. The company has roots in physical therapy. However, its workouts combine dynamic joint movement with resistance equipment to activate and strengthen muscles. “You’ll learn how to move your body the way it was designed to move, which improves your body’s performance, reduces everyday pain and leaves you looking amazing,” the website says.

P.volve has studios in New York City, Los Angeles and Chicago, but its online program is just as good. You can do it anywhere! It costs $19.99 a month or $101.99 for six months and $174.99 for an annual membership. However, you can sign up for a 14-day free trial online. The P.volve subscription includes over 400 workout videos, live studio class streaming, nutrition content, a progress profile and, of course, Phase & Function. (You can also purchase equipment for the classes online.)

If you’ve been looking to make a change to your workout routine or just want to feel better around that time of the month, it’s worth trying P.volve’s Phase & Function. Working with your body rather than against it is never a bad idea.

If you liked this story, you might want to check out the spin bike that revivals the Peloton.

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