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.

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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.