ntroduction
Cycle-aware training respects natural energy and recovery rhythms, helping women traders sustain performance and reduce burnout.
Cycle Phases (typical 28 days; individual variation applies)
-
Menstrual (Days 1–5): lower energy—favor mobility, walks, light strength
-
Follicular (Days 6–13): rising energy—progress strength/cardio
-
Ovulatory (Days 14–16): peak power—place harder sessions after market
-
Luteal (Days 17–28): taper intensity; emphasize sleep, recovery, magnesium-rich foods
Training Framework
-
Strength: 2–4 days/week; progressive overload during follicular/ovulatory
-
Cardio: 2–3 days Zone 2; optional intervals when energy is high
-
Mobility: daily 10 minutes
Nutrition Tweaks
-
Menstrual: iron-rich foods; hydration
-
Follicular: protein sufficiency; complex carbs
-
Luteal: prioritize fiber, magnesium, and sleep hygiene
Trading Integration
-
Schedule complex analysis on higher-energy days
-
On low-energy days: reduce size, simplify setups, prioritize review
CTA
Download the Cycle-Aware Training Calendar and habit tracker.
10) Minimalist Fitness for Max Results: 20 Minutes a Day for Traders
Introduction
No time? No problem. Build strength, mobility, and cardio fitness in 20 minutes a day with minimal equipment.
The 4-Move Strength Circuit (20 minutes)
-
Push: push-ups or dumbbell press (3 sets x 8–12)
-
Pull: rows or band pulls (3 x 8–12)
-
Hinge: hip hinge or kettlebell deadlift (3 x 8–12)
-
Squat: bodyweight or goblet squat (3 x 8–12)
-
Rest 45–60 seconds between sets, or rotate moves as a circuit
Weekly Structure
-
Mon: Strength A (push/hinge focus)
-
Tue: 20-min brisk walk or cycle
-
Wed: Strength B (pull/squat focus)
-
Thu: Mobility 20 min
-
Fri: Strength full-body 20 min
-
Sat: 20–30 min walk
-
Sun: Restorative stretch 15 min
Progression Without Complexity
-
Add 1–2 reps per week, then add small weight
-
Tempo changes (3-sec lower) to increase difficulty
-
Deload 1 week every 5–6 weeks
Minimal Gear Options
-
Resistance bands
-
One kettlebell or pair of dumbbells
-
Mat and doorway
CTA
Join the 30-Day Minimalist Fitness Challenge with printable logs.
