The Joyful Flamingo
The Joyful Flamingo Podcast guides and empowers women to tune into themselves and zoom in on their own well-being through laughter, connection, knowledge, and celebration! We’re here to create a tsunami of self-discovered, self-loved, and self-understood women who show up in this world unapologetically and joyfully so that we can pass the torch for generations to come! Join us to start leading your most vibrant, aligned and joyful life.
The Joyful Flamingo
Syncing Your Exercise and Nutrition Habits to the Phases of Your Cycle with Emma Gilligan (MiniSeries Part C)
In the third part to this MiniSeries on Women's Cycles, Emily chats with fitness coach and trainer Emma Gilligan from the UK. The conversation dives into the idea of syncing your exercise routine and eating with the four phases of your cycle to achieve your best results, and feel your ultimate best. Emma gives you tips of the types of exercises to do during each phase, along with the types of foods to incorporate .... AND explains the mindset piece that comes along with getting into more of a rhythm with your own body! Self-compassion and self-confidence are going to skyrocket for you after listening to this episode today!
Time Stamps
0:40 - Intro
2:07 - Welcoming Emma to the pod
5:50 - Emma explains why she decide to become a fitness coach for women who focusses on syncing with their cycles with their training to achieve their best results
9:45 - Emma explains how our hormonal cycle affects our training and nutrition
13:10 - Which types of exercises to do during each phase of your cycle
20:05 - How knowing your hormonal cycle and understanding how it affects your ability and desire to do certain types of training will ultimately lead to more self-compassion and self-confidence
24:04 - How to align your eating habits and nutrition to be in rhythm with the four phases of your cycle
30:13 - Emma shares the shifts she's seen in herself after really incorporating the different phases of her cycles into her own training and nutrition habits
34:00 - How to work with Emma
35:50 - Recap
How to Connect more with Emma
Coaching with Emma - click here!
SOCIALS
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On The Gram - @thejoyfulflamingo https://www.instagram.com/thejoyfulflamingo/
For Collaborations - thejoyfulflamingo@gmail.com
The Joyful Flamingo Podcast is produced by jpvoiceovers.
You can find them here : jpvoiceovers
*DISCLAIMER*
Just a reminder, that I am not a medical or psychological professional. Each one of my episodes has been inspired by my own experience and journey through life and is brought to you through my own opinions and my own lens. Any suggestions or advice offered here do not substitute proper conversations with your own healthcare professionals for either your physical or mental wellbeing.
Ever wondered why you can totally smash a workout one week and the next you're barely even able to get changed into your gym clothes? What about why it's so easy to eat fresh and clean sometimes and other days all we want to devour is the thing that we know won't make us feel good?
There's a reason for it. Today we're diving deep to chat about how sinking our nutrition and our fitness to the different phases of our cycle will help us to thrive as women and how in doing so,
it could completely change our own self -confidence and self -image. Listen in as we welcome online coach and trainer Emma to the pod today. Well,
hey there friend and welcome to the joyful flamingo podcast. I'm your host Emily Schreiber and I am obsessed with empowering women to tune into themselves,
to zoom in on their own well -being. -being so in turn they can lead their most vibrant, aligned, and joyful lives. I want to create a tsunami of self -discovered,
self -loved, and self -understood women to show up in this world unapologetically and joyfully, and to pass the torch on for generations to come. If any of that feels aligned with your vibe stick around,
I'm so glad you're here. Now. Now, let's go find our joy. Hey, hey, hey, joyful flamingo flock.
Here we are, ready to smash the third episode in this mini series all about women's cycles. And if you are joining us for the first time today, after listening to this episode,
I want you to go back and check out the other parts of the mini series part a and part b because there we chat about our cycle basics 101, and then also what's common versus what's normal in our periods.
But today, today is exciting. Today we're diving deep on this idea of cycle sinking, and specifically when it comes to sinking our nutrition and our fitness with the phases of our cycle.
I'm so excited to welcome our guest who's been doing just that. that for years now, not only in her own personal journey, but also as an online coach for other women all over the world.
So let me introduce her to you. Emma is an online coach and personal trainer. She's based in the UK and she is so passionate about educating women on their cycles and how it can impact their health and fitness journeys.
She believes knowledge is power for getting results and feeling confident in your own skin. And this is really, I think, how I found her. I found her through Instagram. So I came across her maybe a few years ago,
I think. And it was a post that she had shared that somebody else had shared with me, the beauties of passing it on and on and on. - Well, I love you, you're social media. - Yes, yeah. So first of all,
I should say welcome. Welcome to the pod, Emma. - Oh, thank you so much for having me. - Yeah, thank you for being here. We... We were able to figure out a time that worked with both of us, even though we've got a five -hour time difference,
which is amazing. When I first saw Emma's post, it really resonated with me. I think I felt a lot of solace in the post that she made. And basically, it was a picture of her body looking different through the four different phases of her cycle.
And that was the time where I had really just started learning a little bit more about... about what that was. Like I didn't even know what that was. I'm 36 now and until I was like 34,
33, I really didn't even know much about my own hormones, my own cycle, what was happening in my body. And so I had started doing this research on it and started kind of learning little bits and that's when that post came up.
And yeah, I just felt a lot of solace in it. I thought, wow, how empowering for so many women to see you're doing this. the same thing. It's not like everything has changed, but the one thing that has changed is the big thing.
And that's the different parts of your cycle. I'm not sure if you know this Emma, but February here at the Joyful Flamingo is a mini series and it's all about women's cycles and learning more.
So listeners kind of have a little bit of a background now, even if they didn't before because it just aired today and it's all about, you know, cycles, one, oh, one. like the basics that you need to know about your forest stages what it looks like that kind of thing.
So Emma's here to talk to us mostly about nutrition and fitness and how that can play a key role in feeling your best through your hormonal cycle and what that looks like for us.
Can you just give us a little bit of a lowdown about who you are outside a fitness trainer outside of health coach what lights you up what. What do you like to do?
I love giving the guests a little bit of a glimpse into the person who we're speaking to. Oh, yeah, I mean, I feel like this is my whole life. So I'm like, Oh, no, obviously I'm very passionate about health and fitness.
So obviously, because it's my job and my passion combined, it's a lot to do with my life, but I also love love fashion and that's kind of like a different side,
not that I do anything with it, I just love fashion shop. I like getting creative, so this is why I think I fell into the social media side of things and like creating content,
I find that really enjoyable to do. Although sometimes it's annoying but I like being creative physically, so yeah. I'm very active.
Yeah. I feel like I don't do much. No, you know, it's so great about that. Well, yeah. And when you are an entrepreneur, oftentimes what your business is,
is also your passion. So it kind of becomes the biggest core of you, right? So can you tell us a little bit more about why it is that you chose this path for yourself? And what did you do anything?
before this path and what it is about advocating for women's well -being that you really connect with? So actually, so I did have a different job prior to this.
I went to university, I had degrees in international business monitoring with Spanish. I had no idea what I was really going to do with it. I just really love business. I was really good at school.
So it kind of is the same. same because I run businesses. The Spanish side of things. I'm a Spanish major. I don't know it. So that was my mind now. Business was my major and it's okay.
So I used to be good at it. I haven't practiced it for a long time. But so I left university and I went into a job like I was an assistant buyer. I've always been like really sporty in the fitness.
I used to be like sport house cat. captain and things at school. I was captain of the hockey team and loads of different things like that. So I've always been very fit and healthy, I suppose, but as I got into my sort of late teen years,
early twenties, I had a pretty unhealthy relationship with food and exercise where I was very much into doing lots of cardio. I didn't understand. When I look back,
I did not understand nutrition. I didn't really understand what I was doing. to my body at that time. And then long story short, I was in my job not enjoying it.
And I'm just going to do my personal training course. And my best friend had just done the same. And she was like, we started lifting weights together around the same time a few years back.
And she was like, let's open a gym together. She's like, get you a qualification, we'll open a gym. So we have a studio here, literally just around the corner from my house. - Oh, that's perfect. - I just had, yeah. So I do face -to -face training and then online as well.
So, yeah, I started doing the online side. Like I thought I'm gonna set up my Instagram, create content and stuff, and get a few online clients for some extra income. And yeah, so that's how I've ended up in this.
But like I say, it was kind of fell from the background of just not having the right education and knowing how much I struggled in my mindset. was just something that I wanted to help other women overcome.
And initially, like, don't get this wrong, I do have some male clients, but female clients are predominantly a female coach. And I just wanted to help women reach their goals in a way that was healthy,
happy. And then the more that I learned along the way that was when I learned about the menstrual cycle, and was like, okay, this is crazy. Because I was about 29,
yeah, 20, 29, I think when I first came across it, and I was reading a lot about it. And I had, I'd been on the pill for about 10 years. And then I had the implant that you have in your arm for like the last of that time,
two years. And I thought about it for so long. And I was like, I need to get this out. I don't know my body at all. And again, I'm not saying saying you have to come off conversation because I know that some people choose to be or you know,
whatever. That was one of the best decisions I ever made. And I did a lot of learning from there off my own back and was like, people need to hear about this. Yeah, like hormones play such a huge key role.
And it's so interesting. I don't know what the curriculum for schooling looks like in the UK. But we talked about this on our last episode that we virtually learn nothing. Like we learned the anatomy and the physiology of what's happening in your body when you menstruate,
but not in depth, at least not that I remember. Yeah. Like my memory of that was at school being in primary school here. So I was about 11.
Now I'd already start my periods then because I started them really young and I just remember them putting a tampon into a bowl of water. And that that was. was just the biggest thing for me. So I was looking back,
I'm like, what did that even teach me? - Teach me. Can you give us kind of a rundown on how you feel our hormonal cycle affects our exercise and training? Because that's kind of what this episode is geared around is exercise,
training, nutrition, how we can sync what we're doing there with the different phases of our cycle to get the best results, to feel the best, to be the most confident. all of that. So what is actually happening in our bodies at play,
and how do those hormones affect what we're able to do in our training? I'll try and keep this as simple as possible for it, like just even if I'm made to explain it, because I end up going off on one story. But essentially,
obviously, there's the four phases, but to keep it simple, I like to just say to put it into halves. And there's the first half of your cycle, essentially, the follicula and all that.
where your post -period you feel amazing. Your eastern levels are on the rise, you feel light, lovely. And then the second half where I am now and you don't feel like quite as great your estrogen drops does rise again.
And then your progesterone hormone and your progesterone hormone has the nickname of the depressive hormone. This affects our mood. energy levels, but also our mood story,
but also in the second half of your cycle, particularly as you move towards the bleed. Your metabolism basically increases because there's so much then starting to go on inside because your body's essentially preparing the egg in your uterus lining and it's preparing a shed.
So there's lots of things going on. So your metabolism increases and that's why your energy levels can feel the just drop. Obviously that's kind of it in a nutshell. You've got the three sort of million hormones fluctuating up and down throughout your cycle and that's why you can feel like really sort of up and down all of the time but this is again why I recommend to start kind of tracking certain symptoms and
getting in tune with your body. month because of the change in hormone levels,
particularly as you move towards the bleed. That blew my mind. Anywhere from around 100 to 300 calories more per day. In the second half. Yeah, especially that week before is when you tend to feel it as you're getting closer to the actual bleed.
That's why you get cravings. That's why you feel more hungry. And obviously your body, you tend to typically crave sugar and like chocolate and stuff because your body just wants that energy hit.
Right. So So that's like why your energy can often feel on the floor, especially when you're in the gym. That's when you can feel the difference.
Can you give us a little bit of an example of what would be great exercises and things to do for your body for fitness within each phase and how to honor each phase with the exercise that you're completing?
Of course, so obviously just going back to what I said there before, I'd have to always say this because every woman is so different. Every cycle is so different. Like one month you could feel really strong and your period could come the next day and you're totally fine,
but then the next month you might just feel like, I wanna spend longer in bed. I don't wanna get up from a morning workout. That obviously is some guidelines, like recommendations for each phase. So I'll kind of go through those.
But one thing that adds is that period.
I'll rest completely, just go for a gentle walk, maybe things like yin yoga that are more restorative, just doing some gentle movement and stretching. I would always recommend to try and get some movement in if you can because it can help with cramps and PMS symptoms.
That's what's recommended from the research that I've read around that time. Can you also just bust the myth there, right there on its head, that that is going to completely steer you off track in your training?
Because I think that is a huge worry for women is, okay, if I'm listening to my body, my body's saying I don't want to do anything for these five days, but if I don't,
I'm going to totally go off track of the goals that I've been working towards. So can you bust that for us? Is that a bustable myth? It's a bustable myth. It's,
it's really not true in it. like one thing I say to my clients is you've got to think about it as a healthy lifestyle change. Like I'm not training Olympic athletes or bodybuilders and I'm not one myself.
Like you've got to think about bigger picture and long -term rewards that you're going to get from having that breather a couple of days a month is not going to undo any progress.
One workout doesn't get you to your goal. One workout isn't going to take you... away from it. Away from it. Yes, okay, like one workout will potentially get you a step closer, but it doesn't mean that one's going to like undo anything.
And like I say, sometimes it can actually just be more beneficial to rest if you're feeling like you need to. Sometimes when people's actual period arrives, they feel stronger.
It's sometimes the luteal or late luteal where they feel worse and they feel like they're going to feel like they're going to feel worse and they feel like they're going to feel worse and they feel like they're going to feel worse know that's for me. Like I can normally feel okay on my period to train. It's normally like the five days before leading up that luteal phase can really kick us in the ass.
This is it. So, you know, then I've got some clients that feel totally fine in the luteal phase. And then the period just wipes them out and working with so many different women has been like eye opening.
-opening for me as well and say how much it differs. There's lots of similarities, yes, but there is loads of differences, but 100 % I promise you you're not going to lose any progress from taking some time out.
And that's good, bigger picture. Yeah, so listen to what she's saying, friends, because I know that there's a lot of people out there that are thinking that way, and it's just not true. So if we're taking our rest in our menstrual phase and then we head into follicular where we're feeling really great,
what do you suggest is the best type of training to do during that time? - So this is like post -period power as well, I like to call it. And normally when you feel amazing. So obviously it depends on what kind of training you are.
Do you enjoy, I always recommend strength training. It's obviously good for like later in life and having muscle has lots of benefits. But I definitely recommend strength training. This is when your energy levels start to rise because you're whole.
levels are rising again. So in the menstrual phase, your hormones are all at the absolute lowest point and then they're on the rise. And you tend to feel really good. So you could start to include a bit more movement here if you wanted to add in a little bit more higher intensity cardio.
This would be where I'd maybe add in some sprints, 30 seconds on, 30 seconds off, end of my strength workout. Anything kind of like that you might want to try. Like a HIIT workout. Yeah,
like you could do like a hit workout, like a dance class might want to try a new class. So I would say follicular and ovulation are pretty similar. And ovulation, you tend to still feel really good, really strong.
This is when the estrogen is just peaking. And it's a good time to get out there and meet new people. So like a new class might be good or like spinning class, something that's more high intensity for this phase,
I would say. And you tend to feel. half and close that awards the bleed.
That's when you can start to maybe slow things down. So again, in the second half, I'll steer away from like high intensity cardio, I'd maybe do something like an incline treadmill walk if I was going to do any or like the stem master.
And again, I've just been starting like running again. So I don't expect to have a really good fast pace in this phase. But as long as I can just keep running, that's something that I'm like working on,
and I'm not going to beat myself up if I'm not the fastest. fastest sort of thing. So if that's something that I know quite a lot of people like to do, and that can be quite a good one. So yeah, look at your face again, similar menstrual like you might find that you need a bit more of a rest,
maybe doing some more like bar pilates style stuff around this time can be really good. You can maybe just lower the weight for your strength training if you felt like you needed to.
This would be a time in my cycle. I'm very structured and I love it. to still follow my normal strength workouts. This would be where I maybe wouldn't focus on increasing the weight for my progressive overload,
not that that's the main thing obviously, but maybe either keep the weight and reps the same or I'd increase the reps slightly and I'm talking like one rep sometimes.
Right, but like even then it's not, I always say to my clients it's not a week for muscle. massive progressions. It's just keeping your body moving, keeping you in a bit of a routine if you can,
just to keep you feeling good. But even if you wanted to switch out a strength workout for like bar, for example, or Pilates class, or even some kind of like yoga that would be recommended around that time.
Yeah, so like the second half, slow it down, first half, speed it up basically. Right. Yeah. Okay. And how have you noticed working with so many women now, how have you noticed how the hormonal cycle impacts confidence within them and how learning more and more about their bodies and what it's supposed to be able to do at different times of the cycle and what it thrives off of in different types of the cycle has
impacted gaining more self -confidence in that area? I think it definitely helps your mindset. Like I know I felt fearless for myself personally and I was actually having this conversation with my assistant coach in the day and she was like you can honestly tell where the girls are in the cycles by the type of check -in that the submitters.
It's actually quite funny because some weeks they're like I'm not making any progress, I feel horrendous, I don't feel good. Nothing's working. And then you look at where they are.
in a cycle and I'm like, okay, that makes sense. Yeah. And then there's other weeks where they're like, amazing, life's great. And then they're like, oh, I'm so glad I kept going from last week,
because I feel fine now. Right. I know. And just like I say, having that understanding, because when I was younger, I thought I was going crazy. I just thought I was not a well woman. Why do I feel so low?
And then why do I feel fine? And I just didn't understand it. I think having that knowledge allows you to show some more compassion towards yourself and even just knowing you hold on to more water retention because your hormones are technically imbalanced because of the fluctuations as they start to drop to the lowest point.
You hold on to more water retention, that makes the scales go up because obviously the scales measure more than just body fat. You obviously feel a bit more bloated. and you can hold that water retention all over your body,
so not just your tummy. It can affect how you view yourself which really impacts your confidence. I've done quite a few posts on this and it really can affect your body image and things like that.
So I think just having that knowledge of, do you know what I'm doing on my period? This is temporary, it's gonna go. It's not anything that I'm doing wrong. I'm being consistent and I'm building.
down. Given them that knowledge is the best thing that I could do as a coach and the feedback that I get from that is amazing when the tellers are like, I'm so glad I understand this now.
It's even something as simple as a couple of weeks ago, I went shopping for a new pair of pants. I didn't even think of checking in with where I was in my cycle before I did that,
which I should have done because once I started trying pants on, I was like, why does nothing feel good? I'm like in the change room almost in tears. tears, not because of the way that they looked necessarily,
but because of the way that it felt going on and then I clued it. Yeah, I was like, I'm just not meant to wear jeans. And then I checked in with myself. I was like, Oh, I'm in late Lutile.
That's exactly why nothing feels like it. Oh, everything makes sense. Yeah, it really is like such a spark of and exactly what you said. Actually,
it gives people. people more self -compassion, I think, because you're confused as to why it fluctuates so much for you, like why, if I'm doing the same thing, if I'm exercising the same way every day,
if I'm eating the same way every day, why does it look so different? And that's exactly why, because we shouldn't be exercising the same way, and we shouldn't be eating the same way every day. It gives us so much more self -understanding and self -compassion,
which I think everybody could use. So definitely have a nice day. knowledge makes a huge difference. So can you give us now if we're transitioning from exercise and training now into nutrition?
This is actually something that Emma posts a lot about too. She'll do on her stories kind of like a day in the life. of what she's eating and then letting us know what phase she's in. So can you give us maybe a rundown of some of your top favorite things to eat for your hormones in each cycle?
An overview of what that can look like and how that changes from follicular through to ovulation and luteal and menstrual. Yeah, of course. I this is where I wrote some little notes.
Yeah, you want to make sure that I can. Again, just eating a healthy balanced diet across the board is so important.
Getting that variety in getting your macronutrients, your micronutrients and I always say having foods that feed your body that are fuel, yes, but also foods that feed your soul that make you feel good,
like, you know, your chocolate so there for every phase, not just your period. Obviously, because you're losing blood,
which can really impact your energy levels around this time. That's the main key points, I would say, without going too complex for the mental phase,
and then moving to good old follicular phase, or the best phase, everyone, everyone loves it. Yeah. But a good way that I was going to say, sorry, is to think about,
and you might have already spoken about this with previous guests who have all read about this, is to think about your cycle like the seasons. Yes. We mentioned that in the last episode, yeah. Yeah. So it's quite a good one because it actually does help with the food side of things,
I think, especially and even the exercise when you want warm and hot meals, like, you know, beans and lentils and pulses and all of those. And then folliculas the spring.
So you want to think fresh, vibrant, your metabolism is back to normal here. And after you've had the increase in it prior that obviously just like like light fresh fruit veggies around this time again along with all your normal foods and fermented foods can be really good around this time.
Everything you do in each phase preps you for the next one so it can essentially help to have more fermented foods and keeping on top of your gut health obviously gut health very important but if you want a nice ovulation phase especially if you're trying for a baby and it helps to basically prime the body.
Similar going in ovulation, raw foods, things like red peppers and spinach, all that sort of stuff's really good around this time. Foods that are full of like antioxidants but also recommended to again really important thing to have anyway is fiber to help because the estrogen levels are peakier so they recommend like lots of fiber to help flush that out.
Obviously yeah keeping your cravings to a minimal.
Obviously, again, making sure you get your protein, your fats, your fiber in, because they all help with C to keep you feeling nice and full. Vitamins as well, which help with your progesterone levels around this time,
and the progesterone hormone gets to its highest levels in this phase. So it just helps to keep things running smoothly, and can always help with the good old period poops,
which my clients love to talk about. Well, yeah. We actually had a naturopathic naturopathic doctor on as the guest last week and she was talking about the period poops and how a huge portion of being able to get rid of the period poops comes from your diet and comes from making sure that you're cycling through the phases and making sure you're eating appropriately for each phase.
So I'm glad to hear that. Because I think a lot of people get really confused by it. It's very much eaten, a balance that I eat across the board. as I say,
K macronutrients, K macronutrients getting all that goodness in and fiber, of course, but maybe just having a bit more of a focus on certain foods. So obviously, like, I forgot to say there,
like, your face is obviously the autumn and then your ovulation's at the summer. So if you're thinking about it like the seasons, it really does kind of help with the kind of food choices.
Yeah, it does. So man, the spring you tend to eat more salads are more peeling like lighter fresh foods, whereas at the winter in the autumn, you are more like warm and hearty foods.
So yeah, you're not going to eat a bowl of chili in the heat of summer. This is it. Yes. So I like definitely really helps. I think just having a focus on a few little things and start to implement things one at a time to try and not make it too complicated because because I feel like nutrition is so complicated and again working with so many clients like that's the thing that people struggle with the most to then
throw this in the mixer right like oh no another thing um so I think if you just generally eat and like a balanced diet that's amazing and you're going to get all the nutrients and stuff but yeah having like that little bit of a focus like that for me like when I'm planning my meals for the week before I go food shopping.
Okay, what phase am I in? And what things could I like, maybe have more of. So how have you seen things in you shift? Like what has been the biggest change that you've noticed when you started focusing on eating for your cycle and training for your cycle?
What other things have you noticed within your body, within your self image, within your confidence, within your self image, within your self image? all of the other things around you? How has it changed since really focusing in on you? - I think it's just obviously changed for the better.
I'd like to show myself more compassion and being kinder to myself. And that has actually just then helped my confidence tenfold. Something that I work on with my clients is like the mindset side of things,
because I only think there's so much physical progress that I see it can achieve if you're not. working on your mindset. And that's when, you know, you'll never be happy if you've not done the internal work. And again,
just like having that knowledge of why certain things happen can really help. For me, I think definitely just giving me a better understanding of my body which is then positively impacted relationships around me because I mean,
God bless my boyfriend, he's literally like, he knows now, he's like, I understand, I understand. He's like, okay, you're in the real face. But I think it's great. And I really do think it's important,
at least like, I don't expect him to know the ins and outs, but I think if he just kind of knows that it helps our relationship then, I think. And like, say it around you, it has a really positive impact.
So I'm really sorry, my mom's just arrived unannounced. No, that's okay. [BLANK _AUDIO] actually, do you want to go read her? No, no, no, it's all good. I'll give her a ring.
I'm sorry, she only lives down the road. But yeah, like, I think it's just had a really good impact on everything. And I always even say this just in general, when you start working on your health and fitness journey and looking after yourself and taking care of yourself,
taking pride in your health, it starts to have a positive impact. on everything else around you. I hear this quite often with women I'm working with that start getting promotions or meet someone if they've been single for a long time and all these nice things that it does just have a positive impact on your life around you,
so it's very similar to learning more about how your body works and understanding why, because then you're so kind of yourself and that just has like a nicer effect and people want to be around you.
you and all that sort of stuff. If that makes any sense. No, it does. It's really about tuning into yourself and knowing yourself, right? And that basically is the overall concept of this podcast,
the joyful flamingo. It's all about loving yourself in each phase of life and each in this circumstance, phase of cycle. Just understanding what you need, what you thrive with,
what you don't and honoring your own needs. Because when you do... that, oftentimes I think women put themselves on the backburners, especially if they become mothers. And when that happens, we lose little bits of ourselves,
right? So when we can really tune into what makes us feel good, it does positively affect basically everything else because we're showing up as the best versions of ourselves in our homes,
in the world, in life. Yeah, and I think, like I say, even like for my clients who've got daughters, they can then pass that on. And even like people comment on my posts being like, I am teaching my daughter this,
I'm teaching my nieces and I'm like, yes, like I don't have kids myself yet, but I've got three nieces and a nephew and I will tell them about this as much as possible. I think as soon as that conversation starts happening about around menstruation,
including this information right off the bat can be so beneficial for our young women who will be going through their own version of figuring out who they are.
I think it can be so impactful for them. Do you, as an online coach, do you then coach and train just so that our listeners know anyone anywhere because of your online coaching?
Because we do have, I'd say probably 10 to 15 percent of our listenership is in the UK. The majority is Canada and the U .S. Is that something that you offer to people who are outside of the UK as well?
Oh, yeah, definitely. Like, um, so as I said, I've obviously got a gym here, which is very limited to literally people that live in the area. Um, but yeah, online is literally worldwide.
Everything is on my coaching app. So I was just saying, I'm like a little PT in your pocket. There's like a chat box. You can just drop me a message. Say the majority of. my clients are UK and US.
Okay. But I've got clients everywhere. Like God, I've had a client in Bali not too long ago actually, which was a new one. Like Germany, like lots of different places in Europe,
Australia's another quite popular one as well. So yeah, because it's all online, which is the beauty of online, because then we've got to meet like we would likely never have met.
No, for sure. It's so nice that we've been able to work together on opposite sides of the world. We'll ask Emma to give us some things for the show notes that people can check out,
whether that's a link to your app or her Instagram handle so you can check her out there too because I highly recommend if you don't follow her that you do. I just want to say thank you so much for your time today and thank you for not answering your mom so we could finish that.
the conversation. I know I could just see her waving at the window I was like not now mom when I ran she'll be like he's so sorry.
Well we're just we're so grateful for you we're so appreciative thank you. Oh goodness how how endearing is she oh it's been such a joy and a pleasure connecting with Emma from across the pond and chatting about how,
you know, knowing the phases of your cycle and eating and exercising in rhythm with those phases can empower us so much as women, not only in our bodies,
but in our minds as well. She's so right when she says that our bodies can only be as strong as our minds are. That's pivotal in our understanding our own selves and how we can thrive.
And I love when I get to meet and talk with women who are working on themselves in all areas. So check out the show notes today for some more information on how to connect with Emma,
but seriously, she's an amazing follow on Instagram. So maybe just even start there today for sure. And I would love to know what spoke to you today. Was there any tidbit of information that you were like,
I never knew that that is so helpful. reach out tell me what you loved and as always share this episode share it on your socials or with your friends and get the word out there we are three episodes in to our mini series on the female cycle and the value has been incredible from all of our guests and I cannot wait for next week when we bring it all to a close for now anyway but in the meantime know that I am
so grateful for each and every one of you. Thank you for being part of the joyful Flamingo Flock. Until next time. Just a reminder,
Flamingo Flock, that I am not a medical or psychological professional. Each one of my episodes has been inspired by my own experience and journey through life and has brought to you through my own opinions and lens. Any suggestions or advice offered here do not substitute proper conversations with your own health care.
care professionals for either your physical or mental well -being.