CORNER STONE EDUCATION FOR WOMEN'S HEALTH

Download the Ovarian Cycle Chart (pdf)

MANAGING YOUR CYCLE

Managing Your Cycle is the cutting edge book on women's health researched & compiled by International personal trainer John Tilden.

Managing Your Cycle is the first book to explain in detail the phases of a womans Ovarian Cycle and her total nutritional needs.

“The nutritional requirements of a womans’ cycle have largely been ignored in the education of women. This is an incredible oversight because a womans Ovarian Cycle is constantly demanding specific nutrients to maintain correct hormone levels for health. If that nutrition isn’t provided in the food she eats and at the right time in her cycle then her stores of vital vitamin and minerals diminish over the months of her cycle until there’s nothing left.”

I wrote Managing Your Cycle because my female clients over the years all asked me to find solutions to fluid retention, sudden weight gain, mood swings, pms, and so on.

My research found nutritional solutions for all these complaints, and more. Solutions that have previously only been partly explained in science and nutrition research.

The book is a reference tool for women of all ages, & a teaching aid for womens’ health. It provides easy to understand & implement solutions, strategies & advice for women.

Managing Your Cycle isn’t another diet book. It takes science to the supermarket & shows women how to shop for the right food at the right time of their cycle to maintain health.

FOR EXAMPLE

The physical & emotional symptoms of PMS are tender breasts, headache, bloating & swelling, cramps, depression, anxiety, anger, confusion and social withdrawl.

I’ve found through research that most of these symptoms can be removed or reduced with specific food supplementation – the inclusion of Vitamin A, B2, B6, biotin, copper, zinc, calcium, magnesium & chlorine.

These are all available in food, so food selection is important.

The other side of the solution is the support women get as they go through PMS. PMS isn’t voluntary, so a degree of understanding is required by both the PMS sufferer & those around them to acknowledge that.

When a woman is going through PMS it’s important to realise that it is a phase of a cycle, not a personality trait; so it can be supported with a food plan strategy to prepare for it, & then compensate for the food cravings after it passes.

For instance as estrogen levels drop there’s an accompanying loss of magnesium.

The chocolate or sweet fat craving you feel is your body noticing a drop in estrogen with resulting magnesium loss.

Chocolate cravings indicate a magnesium deficiency. Magnesium deficiency is one cause of cramping. Increasing magnesium before PMS will reduce chocolate cravings & cramping.

Biotin foods reduce the effects of binge eating bought on by blood sugar & serotonin levels dropping.

This is easily outlined throughout the book & in the quick remedies section.

Managing Your Cycle explains in easily understood illustrations and charts the changes that occur as part of a womans cycle.

It then has day planners for food selection to ensure full nutrition is provided.

The book contains tips and advice on exercise for womens health-

“if women alternate their exercise intensity to match their cycle they’ll look & feel great without stressing their body unduly or initiating a pattern of self blame. Exercise certainly increases circulation, improves lymphatic health & burns kilojoules, but doesn’t need to be 110% all the time. Women need self nurturing as well, and there’s a big difference between exercise for exercise sake to use excess adrenaline & release endorphins; and exercise for body shaping.”

The majority of women who try exercise and diets for body shaping are misled about the intensity of exercise needed and don’t know how to support their goal with foods that support their cycle.

A womans body will instinctively protect itself. In other words if she’s low on Iron her body will sacrifice Iron in the muscle & give it to her blood building to support fertility. And that means no fat loss!!!

MANAGING YOUR CYCLE CONTENT

1- The Mechanics of your Ovarian Cycle

2- Vitamins specific to Ovarian health

3- Minerals for Ovarian health

4- Other factors affecting Ovarian health

5- How much do I need to eat?

6- What kind of nutrition do I need?

7- When do I need specific nutrition?

8- Motivation

9- Body shape awareness

10- Body shaping

11- Exercise content of food

12- Menopause

13- Quick remedies

Read through some testimonials:

"John is a genius. John’s positive attitude and praise always made me feel confident that I would succeed.
John and his program have not only changed my figure shape but have given me a new lease on life.
I feel great about myself, I am more energetic, I feel younger and best of all I am at a healthy body shape/weight.
After the first couple of training sessions my stamina had improved and I found the program to be very comfortable and enjoyable. I felt extremely nurtured throughout the exercise program as John always monitored me very closely."

 

"I was depressed. I was a size 14 for the first time in my life & I didn’t know how to go on and a friend introduced me to John.
John gave me a workout and started training me. It was great because it was easy and I saw results very quickly.
I was losing fat in a month. His meal planning advice works.
Indigestion and other problems went away and I am able to maintain the same weight today four years later.
I went from a size 14 to a size 8 in 3 months and lost 15 kilos (33 pounds) using Johns exercise program and meal planning.
When I started John asked me to show him a picture of what I wanted to look like and I laughed at him. 3 months later I looked like the picture I showed him.
I was so relieved I could get results so quickly, when you can go for years on your own and not get anywhere.
I am very grateful."

 

"I found the diet extremely easy to follow and had no difficulty sticking to it. I did not feel restricted or deprived in what I could and couldn’t eat nor did I suffer from any cravings.
By the end of the 2nd week I had lost 5cms off my back and 5cms off my waist. I had dropped 1 dress size. My whole body shape had changed due to the loss of fat.
By the 4th week I had dropped 2 jean sizes.
In the 6th week I went through a complete wardrobe change – casting off all the "fat" clothes I wore for covering up and hiding/disguising my figure.I started wearing smaller sizes and being more daring wearing more figure revealing outfits. I now have a waist!I now look in the mirror and feel good about my body shape. This has many positive effects from the way I look, to my self confidence, the way I stand and walk and conduct myself. This has a positive effect on the way people respond to me. I actually feel like going out socializing and being seen.
This has given me renewed determination to keep on going and to work even harder at achieving my desired figure shape."

Other previous Work

Easy Access Community Recreation Pilot Project

Kirribilli Neighbourhood Center. May- August 1995
An assessment trial of gentle exercise manuals exercises undertaken to prove the viability of gentle exercise to a broad range of participants in a community health network. Participants were cancer patients, multiple sclerosis, intellectually and physically disabled, and the aged. ᴀe trial was a success. ᴀe report paper presented at the Occupational ᴀerapists Association of NSW State Conference, 1996.

Destress Assessment Trial.
Australian Catholic University. North Sydney.- 1996-97 A control group of University staff assessed the program. Trial successful.

St. Aloysius Junior School. Kirribilli.
2 terms training obese and underweight boys. Diet, exercise, self esteem and motivation

PRESENTER / SPEAKER
Guest Exhibitor. International Spinal Chord Forum. Sydney. 2002
Presenter. Center for Independent Living. West Hawaii. USA
Sonoma County Diabetes Association. California.
USA Disabilities Resource Center. Auckland.
New Zealand NSW Recreation Network State Conference
Diabetes Association of NSW State Conference
Multiple Sclerosis Society of NSW
Post Polio Network- Northcott Society of NSW
Spastic Center NSW
Sales Secrets of the Superstars- DTS Training.

Stress management in the workplace: