Movement Categories

BURN

A more intense burst of yoga, mat pilates and cardio. Burn classes are designed to have you sweating.

Dynamic and functional sequences intentionally challenge you physically and mentally. While these classes begin with a bang, there will be allocated time at the end to ensure you have safely cooled down.

You will emerge invigorated in every sense!

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FLOW

Dancing between shapes and lighting up the breath. These flow classes will spark your heart rate, encourage blood flow and create a space for you to practice the art of moving meditation.

Sequences will vary and will typically include a
fusion of yoga and mat pilates. Get ready to move  with fluidity.

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CHILL

Slower, more intentional breathwork coupled with deep stretching and longer, restorative shapes.

These are sealed off with an extended period of rest to support the integration of calm into your nervous system to bring you into a relaxed parasympathetic state.

Even that fiery rebel spirit needs to rest too!

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PAUSE

A variety of meditations for when you need to simply be still and breathe. These classes provide an access point to the parasympathetic

This is an autonomic (meaning responsible for regulating your body's unconscious actions) arm of your nervous system that cultivates rest, ease and calm. Go on, inhale, exhale, unwind…

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Classes for your cycle

Body Medicine offers a series of classes to complement each phase of the menstrual cycle, available in the movement library. We are cyclical beings and Body Medicine strongly believes in nurturing the hormonal state specific to each phase to support optimal energy, mood, sleep and more.

And no, you don’t need a period to have a cycle. The wisdom of working with the phases of the body applies to everyone, whether you are menstruating, not menstruating, menopausal, post-menopausal, non-binary, trans… basically if you are a human being, this is for you!

What Happens When You Start
Moving With Your Cycle?

As cyclical beings, we crave rhythm and structure. Moving according to your cycle deems many benefits, including but not limited to:

+ Increased weight lose and healthy muscle gain

+ Reduced risk of injury due to a consistent variation of movement

+ Heightened intuitive sense of what type of movement your body wants and needs every day and at every phase of your cycle

Follicular Phase

The week or so after your period (Spring) Symbolically, this phase of the menstrual cycle represents new beginnings. Typically, your metabolism functions at a slower pace and resting cortisol levels are lower than usual.

To support this lull, it is beneficial to tailor your movement practice to match this infradian effect, increasing the intensity of your practice can help to counteract the effects of a slower metabolism.

Hormonally, estrogen subtly spikes during the follicular phase making it the perfect time to get curious with trying new things and exploring new ideas.

Ideally your movement practice slots in around midday as oestrogen is lowest and cortisol is hovering at a sweet spot to support your more challenging cardio-intensive practice.

Suggested movement practice: Flow Classes, Interval walking-jogging

Ovulation: Mid-cycle
(Summer)

Consider this phase of your cycle as peak energy output. A time to engage, to spread your social butterfly wings, to ramp up your communication and dip into more meaningful conversations with partners and friends.

Hormones shift as you enter the ovulation phase, testosterone is abundant, activating the verbal and social areas of the brain. Your energy is high and deems you capable and motivated to increase intensity.

Opt for high intensity interval training and more bodyweight-focused movements. Early morning is the ideal time to practice through ovulation. Soak up the natural high this phase provides.

Suggested movement practice: Burn Classes

Luteal (premenstrual)

The second half of your 28 day-ish cycle (Fall)

This is the phase of your cycle where the natural tendency to wind down begins to kick in. Depending on your unique rhythm, it might not be immediate, but as you approach the end of this phase, hormone levels dramatically shift and as a result, you typically feel less energized and more drawn to focus inward.

It’s best to honor this, allow yourself to get a bit more quiet, and withdraw from social settings as you feel you need.

Our bodies tend to fatigue faster from working out in our luteal phase, giving ourselves more time to rest is the best way we can combat this.

Hormonally, progesterone is dominant and speeds up metabolism while increasing resting cortisol levels. Nourishing yourself is key to supporting this transition. As your energy slows, so should your workouts.

This will both match your energy levels and align you with your natural hormonal rhythms. How much you support yourself during this infradian rhythm will greatly impact the degree of PMS you will experience.

 Move your body at the time you feel the most energized, this is typically in the AM during the initial phase of luteal and in the PM as you lead up to your menstrual phase.

Suggested movement practice: Flow Classes, Chill Classes, outdoor walks

Menstrual Phase: Bleed (Winter)

Wrap your sweet self in your favorite blanket and prepare to nest. Essentially this is your time to hibernate, contemplate and restore.

Your hormones are at their lowest throughout your menstrual phase so this means your output should replicate this mood.

Keep your movement practice relaxed, even if you don’t feel depleted, this is truly the time to take it easy and rest.

Your analytical (left) brain and feeling (right) brain are at peak communication during this phase, making it the ideal time to integrate how you feel about situations in your life and make decisions about how to proceed.

Practices like journaling and meditation are potent tools to implement throughout your menstrual phase.

It is best to move during the early evenings when the energy of the day is beginning to wind down.

Suggested movement practice: Chill Classes, Pause Classes, light evening stroll

In Summary

We suggest high intensity exercise during the first half of your cycle (Flow and Burn) - Your metabolism is naturally slower during this time and these classes will help to speed it up, optimizing your ability to lose weight and gain muscle.

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