Cramp Camp
A four-module PERIOD PAIN PROGRAM. Move your way to relief.
This program was intentionally designed to work for bodies of all abilities and to teach you accessible, sustainable, bite-size chunks of movement that you can commit to doing on a regular basis.
The Program
Within this series, you’ll find four separate modules: Cramp Cure, PMS Prevent, Stress Less, and Sleep More. While each module can be practiced on its own, for optimal results the modules are best practiced together and work in a complementary way to support the body and hormones for healthy periods.
Each module consists of 5 mini classes that range in length from 5-15 minutes because I know how busy we all are and feeling like you need to find 30 or 60 minutes in your day to commit to a class can be a dealbreaker, I know it is for me.
Each class is intentionally short and simple so that regardless of how busy life is, or what your athletic ability is, these therapeutic movement sequences will be accessible to you.
My hope is that you’ll commit your favorites to memory and make a habit out of practicing them regularly because with regular practice comes increased benefits.
The results
Less period pain
Decreased stress
Better sleep
More energy
So you can pursue the things that light you up without being held back by your period problems!
READY TO ACCESS THE FULL PROGRAM
INTERESTED IN A LA CART MODULES?
Continue reading for individual links to all of the program modules.
The Modules
Purchase a la cart for $15/module.
CRAMP CURE
While some mild cramping is normal during your cycle, anything more intense that has you reaching for pain meds is not normal. The cramping sensation you might experience during your period is caused by prostaglandins, hormone-like substances that cause the uterus to contract so the lining can be shed. Technical, I know, but it’s important to understand why you’re feeling what you’re feeling.
Blood sugar imbalance and unaddressed inflammation in the body can have a negative impact on the balance of prostaglandins leading to more intense cramping, pain and migraines. Cleaning up your diet, moving your body on a consistent basis, removing as many toxins from your environment and editing your life to decrease your stress load will all have a positive impact on your cycle and help to decrease or eliminate cramps and headaches.
In CRAMP CURE we’ll use our DIY ‘mini roll’ and other props to create gentle compression and release in the pelvic area increasing circulation and flexibility. While it can be hard to peel yourself off the couch when period pain hits, sometimes movement can be the best medicine.
PMS PREVENT
Premenstrual Syndrome aka PMS, is basically an umbrella term to describe the physical and psychological symptoms that can occur in the week leading up to your period. While society has normalized PMS, it is definitely not normal to be experiencing physical and emotional symptoms to a degree that they are impacting your day-to-day life.
I like to think of PMS as the body’s way of letting us know something is amiss. Many factors influence the health of your hormones and cycle and many are within your control to shift. Blood sugar balance, exercise, proper food choices, good sleep, gut health and controlling stress levels all play a role in PMS. Your choices will determine whether it’s a negative or positive one.
In PMS PREVENT you’ll work on increasing movement through the pelvis, hips and low back with a goal of fluidity, flexibility and increased circulation.
STRESS LESS
For many women, existing in a state of constant stress has become the norm. Because of women’s unique hormonal makeup we tend to feel the effects of elevated stress hormones much more profoundly than our male counterparts (lucky us!). When stress hormones are continually elevated it can have a downstream effect on other hormones, negatively impacting the health of your menstrual cycle.
Learning how to use breath and movement to regulate your stress levels is a great tool to have in your kit on your journey to optimizing your hormones. In the STRESS LESS module you’ll learn gentle movement, incorporating the breath, that will help you start to become more aware of where your stress level is at and empower you with the know-how to begin reigning it in.
SLEEP MORE
Good quality sleep can have a profound effect on our mental, physical and you guessed it, hormonal health. Alongside diet and exercise, sleep is foundational in achieving optimal well-being yet so often it’s not prioritized. Poor sleep, whether it be quantity or quality, puts stress on the body, and while it’s not ‘obvious’ stress like a traffic jam or being chased by a bear it produces a similar response in the body by elevating hormones like cortisol and adrenaline and impacting blood sugar regulation, which can have a negative impact on the health of your cycle.
In the SLEEP MORE module you’ll practice calming, nourishing movement that will help to down-regulate your body and mind to get you primed for a good night’s sleep. This module is best practiced in the evening, ideally before bed.
Looking for the full Cramp Camp program?
What you’ll need:
Throughout each of the modules you’ll be using various props that it will be handy to have nearby, but remember you can always improvise and use things from home like pillows and blankets so you can get started right away.
A soft place to lay. A yoga mat or a carpeted floor will do, most classes we are sitting or lying down
A couple of blankets
A yoga bolster, you could substitute some pillows if need be
A couple of yoga blocks or something similar from home
Two ‘mini rolls’, a simple DIY prop made by taking a hand towel, folding it long ways, then rolling it up and securing it with a couple of rubber bands
DISCLAIMER: This program is intended as information only. It should not replace any advice from your doctor. Before beginning a new exercise or nutrition program, consult with your doctor, especially if you have any health concerns.
