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INSPIRATION TO KEEP MOVING!

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JESSAMYN STANLEY YOGA INSTRUCTOR

NEW U BY KOTEX® FITNESS* PRODUCTS

ELISABETH AKINWALE CROSSFIT GURU

MARNIE KUNZ RUNSTREET FOUNDER

JOANNE ENCARNACION HEALTH AND NUTRITION COACH

GRASIE MERCEDES FASHION AND LIFESTYLE BLOGGER

NEW U BY KOTEX® FITNESS* PRODUCTS

LITA LEWIS THICK FIT BOOT CAMP

REMI ISHIZUKA FITNESS COACH

JESSAMYNSTANLEY

@mynameisjessamyn

MEET JESSAMYN, A BODY POSITIVITYADVOCATE AND YOGA INSTRUCTOR FROM DURHAM, NORTH CAROLINA. JESSAMYN USES HIGH ENERGY YOGA TO HELP HER STUDENTS OVERCOME PHYSICAL AND EMOTIONAL BARRIERS. READ ON FOR PERIOD POSES THAT HELP HER WITH CRAMPS!

TENSE ON YOUR PERIOD?GET some

inspiration from running coach Marnie.

BREATHEREST AND RECOVERWORK ON DIETSTRETCH

Jessamyn thinks getting up and stretching out your body is the best way to battle period symptoms. Try her favorite poses.

OPENING YOUR HIPS MAY HELP WITH CRAMPS 1. GARLAND POSE, A DEEP PELVIC SQUAT 2. ONE LEGGED KING PIGEON POSE

STRETCHING CAN HELP LOWER BACK PAIN1. BELLY TWISTS2. LEGS UP THE WALL POSE

JESSAMYN’S

PMS YOGA POSES

Please consult your physician before beginning this, or any, exercise program.

REMI IS A FITNESS AND HEALTH COACH BLOGGER FROM L.A. SHE LOVES TO RUN AND CREATE HEALTHY MEALS THAT CAN HELP WITH WELLNESS.

READ ON TO CHECK OUT HER PERIOD INSPIRED RECIPES!

REMI ISHIZUKA

@rrayyme

WH

AT’S

IN YOUR GYM BAG?

CHECK OUT fashion & lifestyle blogger Grasie’s gym bag essentials!

INGREDIENTS: - 1 SLICE OF CINNAMON RAISIN BREAD - 2 TBSP PLAIN GREEK YOGURT - 1 BANANA - PINCH OF CINNAMON - HONEY

REMI’S

YOGURT,BANANA & CINNAMON TOAST

DIRECTIONS: TOAST CINNAMON RAISIN BREAD. SPREAD 2 TBSP OF PLAIN GREEK YOGURT. TOP WITH SLICED BANANA, CINNAMON AND A DRIZZLE OF HONEY. FOR A LITTLE EXTRA FUN, SPRINKLE CHOCOLATE COVERED SUNFLOWER SEEDS ON TOP!

YOGURT IS A GOOD SOURCE OF CALCIUM THAT CAN HELP EASE DEPRESSSIVE SYMPTOMS, ANXIETY AND OTHER PMS SYMPTOMS.

INGREDIENTS: - 1 FROZEN BANANA - 1/4 CUP ORGANIC ROLLED OATS - 2 TBSP HEMP SEEDS - 1 TSP MACA POWDER - 1/4 CUP BLUEBERRIES - 1 CUP ALMOND MILK - 1 CUP ICE - DASH OF CINNAMON - PINCH OF SALT

REMI’S

BFAST SMOOTHIE

BLEND THE INGREDIENTS TOGETHER AND DRINK UP!

WHOLE GRAINS, LIKE ROLLED OATS, MAY HELP WITH FATIGUE AND MUSCLE TENSION.

INTO

MORNING WORKOUTS?

CHECK OUT Joanne’s breakfast bowl recipe that helps with her menstrual migraines!

@followthelita

A CERTIFIED TRAINER AND HEALTH ADVOCATE, LITA BELIEVES THAT STRENGTH IS BEAUTY AND THICK THIGHS SAVE LIVES. READ ON FOR HER QUICK, PERIOD-FRIENDLY BOOT CAMP WORKOUT!

LITA LEWIS

BREATHEREST AND RECOVERWORK ON DIETSTRETCH

PERIOD BOOT CAMPWORKOUT

REPEAT 2X

20 SQUATS

20 LUNGES

30-SECOND WALL SIT

20 STEP UPS

LITA’S

If you maintain a positive mindset on your period you may be more likely to stick to your exercise regimen. Try Lita’s workout from the comfort of home.

Please consult your physician before beginning this, or any, exercise program.

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SAMPLE!

- GRASIE MERCEDES

GRASIE IS AN L.A. - BASED FASHION AND LIFESTYLE BLOGGER. SHE COVERS EVERYTHING FROM BEAUTY, TRAVEL AND FITNESS TO FEMALE EMPOWERMENT. READ ON TO SEE HER GYM BAG FAVS!

GRASIEMERCEDES

@grasiemercedes

INTO

CA

RDIO

& C

ORE WORKOUTS?

CHECK OUT Elisabeth’s

fun core workout.

BREATHEREST AND RECOVERWORK ON DIETSTRETCH

GRACIE’SGYM BAG BASICS

LIP BALM PROTECT AND SOFTEN YOUR LIPS BEFORE A RUN.

U BY KOTEX® FITNESS* TAMPONS BRING EXTRA TAMPONS IN YOUR LITTLE FITPAK*.

FACE WIPES TO HELP PREVENT CLOGGED PORES, REMOVE MAKE UP PRE-WORKOUT.

WATER BOTTLE STAY HYDRATED WHEN YOU’RE ON YOUR PERIOD.

FACIAL SPRAY REFRESH YOUR SKIN POST WORKOUT AND YOU’LL BE READY TO GO!

LOTION PAMPER YOURSELF AFTER YOUR WORKOUT WITH SOME HYDRATING LOTION.

GRASIE’S

See what Grasie brings with her to the gym.

MEET JOANNE, A HEALTH AND NUTRITION COACH BASED IN SAN FRANCISCO. SHE CREATES HEALTHY RECIPES AND ALWAYS CHANGES UP HER WORKOUT. JOANNE BELIEVES FITNESS IS ABOUT BUILDING CONFIDENCE, NOT ABOUT GETTING THE PERFECT BODY.

READ ON FOR A SIMPLE RECIPE THAT HELPS WITH HER PERIOD SYMPTOMS.

JOANNEENCARNACION

@gofitjoIS YOGA YOUR THIN

G?

CHECK OUTJessamyn’s PMS yoga poses.

INGREDIENTS: - 1 ACAI POUCH (3.35OZ), FROZEN AND CRUSHED - 1 BANANA, PLUS 1/2 CUP SLICED BANANAS FOR GARNISH - 1 CUP FROZEN STRAWBERRIES - 1/2 CUP ALMOND MILK - 1/3 CUP BLUEBERRIES - 1/4 CUP SHREDDED COCONUT - 1/3 CUP GRANOLA - 1 TBSP CHIA SEEDS

JOANNE’S

SIMPLE ACAI BOWL

DIRECTIONS: COMBINE ACAI, 1 BANANA, STRAWBERRIES, BLUEBERRIES AND ALMOND MILK IN A BLENDER. BLEND UNTIL SMOOTH AND THICK. SPOON OUT MIXTURE INTO A BOWL AND TOP WITH GRANOLA, SLICED BANANAS, COCONUT AND CHIA SEEDS.

SEEDS MAY HELP WITH MENSTRUAL MIGRAINES & BANANAS MAY HELP WITH BOOSTING YOUR MOOD.

PMSING?

MARNIE IS AN RRCA-CERTIFIED RUNNING COACH AND THE FOUNDER OF NYC-BASED RUNNING COMMUNITY, RUNSTREET. SHE MAKES RUNNING FUN AND NOT A TEDIOUS TACTIC TO LOSE WEIGHT. READ ON FOR HER RUNNING TIPS!

@runstreet

MARNIE KUNZ

CHECK OUT Lita’s Period Boot Camp Workout.

BREATHEREST AND RECOVERWORK ON DIETSTRETCH

RUNNING TIPS

LEARN TO BREATHE BREATHING FROM YOUR DIAPHRAGM HELPS INCREASE YOUR ENDURANCE.

STRENGTHEN CORE STRENGTHENING YOUR CORE HELPS YOUR RUNNING FORM.

REST AND RECOVER SLEEPING HELPS YOUR BODY HEAL AND RESETS YOUR HORMONES.

WORK ON DIET EATING A WELL-BALANCED DIET HELPS YOUR BODY REFUEL.

STRETCH YOUR BODY STRETCHING HELPS GET YOUR BODY READY TO MOVE.

MARNIE’S

Keep moving when you’re on your period. Enhance your run with Marnie’s tips.

Please consult your physician before beginning this, or any, exercise program.

ELISABETHAKINWALE

ELISABETH IS A CHICAGO-BASED HEALTH, WELLNESS AND

CROSSFIT® GURU. SHE LEADS A HEALTH-FOCUSED, BALANCED

AND ACTIVE LIFESTYLE AND ENCOURAGES THE WOMEN

AROUND HER TO DO THE SAME.

READ ON FOR A LIGHT CORE WORKOUT THAT HELPS

WITH HER CRAMPS!

@eakinwale

ELISABETHAKINWALE

NEE

D A P

ICK-ME-UP?

CHECK OUT Remi’s

smoothie recipe!

LIGHT CORE WORKOUT

ELISABETH’S

*REPEAT AS MANY ROUNDS AS POSSIBLE IN 7 MINUTES

20 SQUATS*

25 CRUNCHES*

30-SECOND PLANK*

Pay attention to how your body is feeling on your period. Elisabeth relieves her period pressure with these three workout moves.

Please consult your physician before beginning this, or any, exercise program.

NEW U BY KOTEX® FITNESS* TAMPONS, PADS AND LINERS.

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