Fitness

Female fitness is vital for good physical and mental health. It helps you maintain a healthy weight, reduce your risk for many chronic diseases, promotes good mental health and improves your overall health. Hormones play a very important role in female fitness, and Elara care is here to help you learn how to optimise your workouts based on your hormones.

fitness

5 tips for intimate care at the gym

Exercise is one of the best things you can do for your body and mind—and kudos to you for taking such good care of yourself. Likely, you also spend a good amount of time looking up new workouts, proper nutrition, and cutting edge gear. But, there’s probably one

fitness

Pelvic Floor Exercises

We all think that the pelvic floor muscle weakens after childbirth, however, the truth is that there are many factors that cause our pelvic floor muscles to weaken, such as age, obesity, heavy lifting, and chronic coughing. What are the functions of the pelvic floor and core muscles around them?

a woman in a turtle neck stretching her hand over her head

fitness

Follicular Phase Workout Plan - Workout Plan C

Workout type: strength trainingAs oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick your weights:Pick up a weight and lift it

a woman stretching out her arms behind her back

fitness

Follicular Phase Workout Plan - Workout B

Workout for Day 2-14 of your Menstrual CycleWorkout Type: Strength TrainingAs oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterised by an increase in strength and also by your ability to build muscle and recover faster. How to pick your weights:

fitness

Follicular Phase Workout Plan - Workout A

Workout for day 2-14 of your menstrual cycleWorkout type: strength trainingAs oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick your weights:

fitness

Best Workouts to Do on Your Period

Working out on your period can often feel uncomfortable but there are things you can do to relieve yourself from cramps and even give your body a good energy boost. The best exercises to do during your period are the ones you feel like doing. So whether that’s

fitness

How does the menstrual cycle affect your physical performance?

Your hormones change throughout your menstrual cycles and affect you mentally, emotionally and physically. It is, therefore, no surprise that our training programs should take these changes into account and be optimised to fit our body’s needs at the time. Note: the menstrual cycle starts on the first day

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