How do we design training and nutrition plans for females?
The five main factors we use to design our female training and nutrition plans are hormonal cycles, biomechanical needs, muscular fitness, personal health history, and personal goals.
We believe that a females training and nutrition plans take these five factors into account optimal improvements can occur in health and fitness leading to life changing results.
Hormonal Cycle
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One major focus for females when designing training plans and workouts is their hormonal cycle. Muscles, tendons, and ligaments function can vary depending on the stage of the hormonal cycle they are experiencing. For instance, day 1-14 in the follicular phase is the optimal time for females to perform more intense workouts, push themselves harder. In the later stages of the hormonal cycle, when less oestrogen is available, should be focused on more moderate intensity, steady state workouts. We’ve found for optimal results hormonal factors should be accounted for when designing workouts and training plans. This also applies to our female clients who are peri-menopausal, and those in menopause.
Hormonal cycles also play a key role in dictating nutrition and eating plans we provide for our female clients. For instance, too much dietary sugar/ glucose in the later stages of the hormonal cycle when progesterone is high can increase fat gain. Fasting in these stages can also be detrimental to health and well-being.
We want our females clients to work with their bodies and not swim against the tide. Everything is tailored to help you move forward with clarity and confidence.
Female Biomechanics
We adapt our programmes to your unique biomechanical needs.
Here are some of examples of biomechanical related issues that have a higher incidence in females.
Knee pain when running
Knee pain is often due to females having an “increased Q-angle” which is the angle of the outer hip in relation to the middle of the knee. Females often have a larger difference in the angle of these two points which can cause knee pain during squats and running. We use specific exercise progression with strength and conditioning exercises to overcome Q angle related issues.
Problems Deep Squatting
A significant percentage of females have trouble getting into a deep squat due to the difference in the length of there femur in relation to their tibia. Having a longer femur means their centre of gravity is too far behind for an optimal squat, which can cause over arching of the backs. We use special kit and exercises to make sure these people can hit all the right muscles.
Pelvic stability issues
Females often a have wider pelvis, which can lead to pelvic instability and in some cases pain, especially after childbirth. We employ a carefully designed core routine that improves pelvic stability through deep core muscle training and pelvic fascia training.
Increased risk of joint sprains
Due to higher levels of oestrogen, ligaments are often be more pliable in females which increases the likelihood of joint sprains. We take this into account and design programmes that reduce ligament strain while promoting more muscular stabilisation and high tendon function of the joint.
Full Biomechanical Analysis
For the above reasons and more all of our females clients receive a full biomechanical analyses at the start of their personal training, where we then use the findings to design an optimal program for you that not only reduces injury risk but improves fitness.
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Personal Health
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Taking into account female health and medical history when designing training and nutrition plans is critical. Over the last two decades we’ve had great success improving the health and fitness of people with osteoporosis, sarcopenia, thyroid issues, diabetes, EDS, heart disease and chronic fatigue syndrome to name a few.
Muscular Fitness
Training plans should take into account current muscular fitness levels. Training too hard too soon leads to injuries and not applying enough load to muscles will prevent improvements in muscular fitness.
Our expertise in muscular health allows us to design progressive strength and conditioning programs, designed to stress our females clients muscles at the optimal rates for improved muscular health no matter what your starting point is.
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Personal Goals
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Although our training and eating plans account for female specific factors, they will also be completely personalised and tailored to you. We believe that the future of optimal health and fitness is personalised. You choose your goals and we help you achieve them.