SNATCH-X WOMEN’S STRENGTH AND FITNESS PROGRAM

For Female
Does the thought of working out while on your period make you worry?
Are you concerned about your fitness routine due to the gap of 5 days?
Do you feel working out during periods can affect your health in some negative way?
Then you’re not alone.

What is SNATCH-X WOMEN'S STRENGTH AND FITNESS PROGRAM?

For many reasons, a lot of woman find themselves skipping their workouts while they are on their periods. In actual there’s no reason to skip out on exercise but to understand your body and learn to sync your menstrual cycle with your workout routine. For Women program is a specially designed program by considering the 3 phase of menstruation cycle woman go through, understanding the hormonal changes and mood swings during those phases and tracking all physical indications along with their impact on strength and energy levels. Science has shown that women are more prone to specific injuries, struggle with endurance training and are more adept at lifting weights at certain points throughout the month. Being better informed about your health patterns and understanding the benefits of exercise and diet during the various stages of the month is the key to healthy future.

TO WHOM IS THIS PROGRAM SUITABLE?

All women age 18-50 years Suitable in cases such as regular menstruation cycle, extended or interrupted menstruation cycle, period cramping issues, Low energy or strength levels, Post-partum etc.

HOW DO WE DESIGN A SUITABLE PROGRAM?

Menstruation Cycle is approximately of 28 days which begins with the first day of bleeding, counted as day 1 and ends exactly a day before the next period. However, for 80% women, the cycles are irregular and vary from about 25 to 36 days. Normal range of Menstrual cycle phases are as below -
  • • Follicular Phase (Day 1-14)
  • • Ovulation (Day 14)
  • • Luteal Phase (Day 14-28)
And hence this program mainly concentrates on the potential effects of these phases and female hormone fluctuations during the menstrual cycle on the energy levels and exercise performance according to every individual.

Program includes:

  • 1. Workout Plan (Full body gym routine/High Intensity challenges/YOGA)
  • 2. Meal Plan (Vegetarian/Eggetarian/Non-vegetarian)
  • 3. Weekly Progress Tracking
  • 4. Self-Tracking Calendar
  • 5. Consultation with Fitness Coach and Dietitian
  • 6. Supplementation Guidance

PART 1: Workout Plan

This program is designed based on Periodisation training method incorporated with female menstruation cycle and training phases as below -
  • • Hypertrophy
  • • Strength
  • • Rejuvenation – active rest.
Periodization is a proven training system for fat loss and muscle gain. It prevents over training and reduces the risk of injury by progressing slowly from one phase to the next.

PART 2: DIET PLAN

We agree that the foods we eat every day contribute to our well-being. They provide us with the nutrients needed for healthy bodies and the calories needed for energy. Hence, diet is the most important component in maintaining healthy lifestyle. To handle those mood swings and manage your energy levels, Nutrition takes the most discipline. Your basic metabolic rate shows your daily needed calorie intake. According to your BMR and existing fitness level, we design a diet and nutrition plan for you.

Add-Ons:

In the fitness world, two things are extremely important – Instant gratification and lasting transformation. Monotonous routines week after week can lead to lethargy and too much effort with too few results can be incredibly discouraging. Hence, to keep your encouragement intact, we include few workout challenges and YOGA to your workout program.

WEEKLY HIGH- INTENSITY WORKOUT CHALLENGES


Time is of the essence nowadays, and the convenience of a quick and effective exercise session is ideal. With our weekly workout challenges that can be completed in less than an hour, you are going to be losing more body fat by burning more calories after your workout than during it. Working hard for such a short amount of time means your body has to do some major recovery work afterward. Especially when paired with 5 days of weightlifting and core exercises, these challenges bring your body back to a normal resting state with your healthier heart and stronger muscle and slimmer waistline. Another positive fact that your metabolism can see a considerable spike, which is important to build muscle tissue and burn more body fat. Includes -
  • • One On One Challenge: Competing against self-capability, shred more by completing circuit phase 1, improving muscular strength and stamina.
  • • Get Set Go Challenge: Based on cardiovascular endurance, provide a pump to your heart with HIIT, boosting muscle endurance.
  • • Core Blaster Challenge: With advance level core exercises, crush the stubborn fat around the core, making it strong and flexible.

WEEKLY YOGA ROUTINE


We understand that few days of female menstruation cycle are best suitable to engage in activities like YOGA, which can help relax your body and potentially reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness. Also our elementary body postures are meant to strengthen our body from the inside out and hence YOGA is an incredible benefit to your body. It focuses on basic body posturing, body toning, increases core strength and flexibility. By stretching and holding postures, YOGA causes muscles to lengthen, which gives the body a longer, leaner look. The digestive system gets back on track when the stretching in YOGA is coupled with a healthy, organic diet, which can relieve constipation, irritable bowel syndrome (IBS), and acid reflux etc. Our YOGA Routine will help you relax your muscles, increase flexibility, strengthen core and to mainly reduce the cramping and pain you witness during periods.

BENEFITS OF OUR PROGRAM:

Here is a list of some of the most beneficial aspects of SNATCH-X WOMEN'S STRENGTH AND FITNESS:
  • • It shreds lasting body Fat percentages and helps building muscle mass.
  • • It increases endurance, strength, and flexibility.
  • • Combats painful periods
  • • Posture correction
  • • Improves respiration, energy and vitality.
  • • Maintains a balanced metabolism.
  • • Enhanced cardio and circulatory health.
  • • Improved athletic performance.
  • • Help release natural endorphin and enhances mood
Say good-bye to those unwanted pains with SNATCH-X WOMEN'S STRENGTH AND FITNESS.

No matter what your fitness level, fat percentage, health history is, or if you just want to take your fitness to a higher level, Snatch-X has a style for you. Our unique programs will have an undeniable and long-term effect on your body.

Program Details

  • Plan Length:12 Weeks
  • Avg. Duration:60-90 Minutes/Day
  • Days per Week:6 Days
  • Difficulty:Intermediate, Advance
  • Equipment:Full Gym Setup
  • Meal Plan:Included (Veg/Egg/Non-Veg)

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