Movement Plan

Food & Recovery Tips

• Phase 1: Take your gentle walk right after your heaviest meal. Fill your plate with iron-rich leafy greens, cruciferous vegetables to support estrogen metabolism, and hearty legumes like black-eyed peas or lentils. Hydrate with water or a soothing homemade hibiscus tea with ginger to manage inflammation.

• Phase 2: Rely on whole-food plant proteins (beans, lentils, tofu, and seeds) to help tissues repair after movement. Add soluble fiber from oats, flax, and chia to naturally support hormone clearance and healthy digestion, which prevents unnecessary pressure on the pelvic floor.

• Phase 3 & 4: Ensure you consume enough nourishing, high-fiber whole foods to sustain your energy. Keep refined starches, artificial sweeteners, and alcohol completely out of your routine to minimize inflammatory flare-ups and support optimal circulation.

• Hydration: Plain water is foundational for daily movement. For added recovery and hormone support, incorporate warm spearmint tea or continue with ginger infusions to soothe digestion and calm abdominal tissue.

What to Keep Track Of

• How many minutes of low-impact cardio and core stability sessions you finish each week.

• How many 10-minute post-meal walks you get in.

• How hard the workout felt using the talk test (aim for conversational during easy days, ensuring you are never bearing down on your pelvic floor).

• Your daily energy, lower back comfort, and specifically any changes in pelvic heaviness, bleeding, or cycle regularity.

• Your regular lab results (particularly iron, ferritin, and hormone panels) as reviewed by your health care provider.