THE PROGRAM
5 Video Workouts for each week & each phase of the cycle with over 200 movements so you are never bored! Syncs the frequency and type of exercise to each phase of the cycle. The results are maximal fat burn, quicker strength gains and reduced injury, burnout and stress.
Detailed nutrition guidelines are tailored to each phase of the cycle which results in improved hormonal balance and longer lasting weight loss.
The duel approach to syncing nutrition and fitness is what makes 28 Unlocked so effective for pre-menopausal women.
4 PHASES
The first week of your cycle, you are likely to feel sluggish, depleted and tired in the beginning. Hormones are at their lowest contributing to this feeling along with blood loss. However as the week goes by, hormones start to increase, particularly estrogen, which makes you feel more energized.
MENSTRUAL PHASE
During this phase, hormones rise to a peak particularly estrogen and testosterone making energy more readily available. This elevation in hormones makes you feel more confident, social and adventurous.
FOLLICULAR PHASE
During this phase, you might feel a bit sluggish in the beginning due to a plunge in estrogen. Energy should be abundant in spurts as estrogen then increases. Progesterone also increases through the week allowing the body to utilize fat for fuel.
OVULATORY PHASE
During this phase, your body is getting ready to start a new cycle which means your body is going into recovery mode. You might start to feel more tired than usual and more emotional due to decreasing estrogen which also releases your "happy" hormone, serotonin.
LUTEAL PHASE
THE WORKOUTS
STRENGTH, CARDIO & MOBILITY
PROGRESSIVE STRENGTH
PYRAMID PUMPS
The Pyramid Pumps are strength based workouts that are completed with a circuit. These are done throughout the program but done in more frequency during the Follicular Phase in which rising estrogen makes this time ideal for muscle building. You can make up to 20-40% more strength gains by utilizing a strength program in the first half of your cycle! These routines maximize that benefit and give you tons of variation to build core, upper and lower body strength.
CARDIO
TABATA BURN
The Tabata burns are circuit style workouts done with 40 seconds of work and 20 seconds of rest. This type of workout maximizes EPOC (Excess post-exercise oxygen consumption) which enables continued calorie burn for up to 24 hours after a workout is completed. Although done throughout the program, this type of workout is done in greater frequency during the ovulatory phase when the body is able to use fat for fuel most efficiently.
RESTORATIVE
SCULPT & STRETCH
These workouts improve flexibility and encourage rest and recovery. These are done with an activation movement followed by a mobility movement for that particular muscle group. This type of workout is done throughout the program but done with more frequency during the Luteal and Menstrual Phase when cortisol levels can run high and rest and recovery is much needed to combat this increased stress.
NUTRITION
MENSTRUAL PHASE
28 Unlocked's nutrition guidelines focus on iron building foods coupled with vitamin C rich foods to aid absorption, magnesium rich food to fight bloating and fatigue, anti-inflammatory and omega 3 rich foods to alleviate cramping and regulate mood.
FOLLICULAR PHASE
During this phase, nutrition is focused on protein rich foods for muscle building, building precursors for progesterone to improve fat burn later in the cycle and removal of excess estrogen through liver cleansing foods, gut healthy foods and foods rich in fiber.
OVULATORY PHASE
During this phase, nutrition is focused on continual removal of excess hormones through foods specifically targeted for liver health such as glutathione foods and cruciferous foods. Other types of foods to help with hormonal balance during this phase include zinc, selenium and vit E rich foods. Lastly, energy supporting foods to combat the sluggish feeling around the corner are also a staple during this time.
LUTEAL PHASE
During this phase, nutrition is focused on progesterone building foods such as Vit B6, Magnesium and zinc rich foods. This prevents unbalanced estrogen avoiding symptoms like insomnia, fatigue and headaches. Roasted and starchy veggies beat sugar craving and avoid bloating. Liver detoxification foods also remove any residual excess hormones for the body to prepare for a new cycle.
