Awaken: Follicular Fitness

Your inner Spring is emerging, and its time to turn up the heat and get moving. The Awaken (follicular) phase, following menstruation, is a time for fresh starts and the unfolding of potential. Your energy is climbing, your mood is lighter, and your body feels primed for movement. With estrogen on the rise, your muscles recover faster, your endurance improves, and workouts feel less like a grind and more like an opportunity to push yourself in new ways.

The mood is airy, fresh, dynamic, flexible, lightweight and anti-gravity.

This is the perfect time to engage in cardio, try a strength session with heavier weights, turn up the intensity in a HIIT class, or even switch things up with something playful like dance, rebounding, jump rope, or reformer Pilates. Movement should feel invigorating, not depleting—so lean into whatever makes you feel strong, capable, and energized.

When it comes to what to wear, go for comfort and breathability. A light, fresh, aerodynamic aesthetic will uplift your mood. Consider items that incorporate mesh or sheer panels. Lightweight, moisture-wicking fabrics will help keep you cool during intense sessions, while supportive yet flexible pieces allow for a full range of motion. Think sculpting leggings with a second-skin feel, seamless sports bras that offer support without restriction, and airy tanks or cropped long sleeves for layering. Opting for white, vibrant hues or fresh neutrals can complement the uplifting energy of this phase, making your workouts feel even more invigorating.

After your workout, to optimize recovery and boost your energy for the days ahead, start with some gentle stretching or a cool-down session to relax your muscles and prevent tightness. Hydration is key, so replenish your fluids with a mix of water and electrolytes, coconut water, or a banana smoothie. Since your metabolism is heightened, fueling your body with a balanced meal rich in protein, healthy fats, and complex carbs will help repair muscle tissue and restore your energy.