LIVE FEARLESS
Did you know, your menstrual cycle has 4 PHASES?
Nana partnered with experts to show you how to be at your best in each phase of your cycle
with the right nutrition & exercises. Because nothing should stop you from living fearless every day!
ENTER YOUR START PERIOD DATE
Enter
KEEP IT UP
YOU ARE IN THE PERIOD PHASE
PUSH YOUR BOUNDARIES
YOU ARE IN THE PEAK PHASE
GO FOR IT
YOU ARE IN THE BURN PHASE
FUEL UP
YOU ARE IN THE FIGHT PHASE
MEET OUR EXERCISE EXPERT MAYA ABDULLAH
Maya Abdullah began her journey to fitness at the age of 20, and has now grown to be an experienced personal trainer and fitness expert. She continues to promote fitness as a lifestyle, and not just a habit, encouraging everyone to challenge themselves.

Being an internationally certified personal trainer, she currently collaborates with the best brands around. Having won awards in personal training in Jordan, she is a passionate dreamer and is a determined individual who believes in giving her best.
SAY HI TO NICOLE, OUR NUTRITION EXPERT
At an early age, Nicole developed a great sense of curiosity for food and started mixing, matching and creating recipes. By the age of 10, she had baked her first cake.

Nicole continued her pursuit of understanding the science behind food and studied Nutrition and Dietetics at the American University of Beirut. From there, she went on to be part of a live weekly segment on TV, radio shows and started publishing her recipes. In parallel, she worked at her clinic, helping all those who were in a complicated relationship with food.

Nicole started her blog ‘Eat like Nicole’ in May 2011, which currently has thousands of followers. As part of her 'healthy eating' mission, she visits schools and educates youth on nutrition habits under her ‘Think. Eat. Succeed.’ program.
YOGHURT SMOOTHIE
Yoghurt
Almonds
Walnuts
Honey
Rose water
Flaxseeds
Orange blossom water

Place all ingredients in a blender. Blend for about 2 minutes and pour into a tall glass.

Note:
Consuming yogurt and dairy products rich in calcium alleviates pms symptoms
• Almonds are rich in proteins and calcium and magnesium
• Walnuts are rich in omega-3
• Flaxseeds help one feel full for a longer period of time
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CHICKPEAS CHOCOLATE CAKE
1½ cups dark chocolate, melted
1 can (15 ounces) chickpeas (aka garbanzo beans), rinsed and drained
4 eggs
¾ cup granulated sugar
1 teaspoon espresso powder (optional)
½ teaspoon baking powder
powdered sugar (for serving)

Preheat oven to 350°F. Spray a 9-inch round cake pan with baking spray and set aside.
Place eggs and chickpeas in a food processor and blend until smooth. Add sugar, baking powder and espresso powder (if using) and pulse until combined. Pour in melted dark chocolate and process until combined, scraping down the sides to make sure thoroughly mixed. Pour batter into prepared cake pan.
Bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean (with moist crumbs is ok). Cool in pan on a wire rack for 10 minutes and then invert cake on wire rack lined with parchment to cool completely. Dust with powdered sugar before serving, as desired.

Note:
More protein, fibers, low on carbs
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Nana partnered with St Mary’s university in UK for 2 years and conducted a research to understand what’s going on in women’s bodies during their menstrual cycle, across various emotional and physiological levels.

The exercise tips and nutrition advice mentioned by our experts on this website will help you be at your best, every day.
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PLANK STEPS
1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.

2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.

3. Hold for as long as possible.
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BURPEES
1. Stand straight with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back until your legs are fully extended and your body is in plank position.

4. Do a push up, jump forward and then push through the heels to return to the starting position.

5. Repeat until the set is complete.
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MOUNTAIN CLIMB
1. Start with your body in a straight line and your hands slightly wider than shoulder-width apart. Keep your toes and balls of the feet touching the floor.

2. Bring one knee up toward the center of your stomach and then quickly alternate between legs.

3. Continue alternating until set is complete.
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COBRA YOGA STRETCH
1. Lie on your belly, place your hands on the floor directly under the shoulders, and keep your elbows close to your torso.

2. Inhale as you straighten the arms and lift your chest off the floor.

3. Stay in cobra pose for 15 to 30 seconds.
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CHILD POSE
1. Get down on your hands and knees.

2. Sit on your heels, separate the knees, lay your torso down and stretch your arms in front of you.

3. Rest your forehead on the mat and relax for 30 seconds to 1 minute.
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CAT POSE
1. Start on your hands and knees with your knees under the hips and your hands under the shoulders.

2. Exhale and round your spine toward the ceiling.

3. Inhale as you come back to a neutral position and repeat 10 to 20 times.
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BULL’S BLOOD BEATS SALAD WITH MORINGA POWDER
Method:

1 cup Bull’s blood beats leaves
1/2 cup papaya cubes
1/4 cup goji berries
60g fresh mozzarella cheese
1 small sized onions cut into slices
Sprinkle 1 tbsp zaatar, 2 tbsp moringa powder, 4 tbsp white balsamic vinegar, 2 tbsp olive oil

Place the above ingredients in a dish and mix them all.
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RAW BEETROOT JUICE
Method:

200g Beetroots

Peel beetroots, place in a juicer and blend for about 2 minutes. Serve in a tall glass.

Note:
A cup of beetroot juice:
• Reduces high blood pressure
• Improves blood flow
• Boosts stamina and improves exercise performance
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MOST FERTILE PHASE The peak phase is also your most fertile phase - especially day 14
YOUR STRONGEST SELF IS NOW You are at your strongest, so push yourself harder by lifting more weights or do more push ups
LOWER HUNGER CRAVINGS It’s because oestrogen naturally increases your strength while serotonin keeps you happy, not letting you feel the hunger pangs.
YOUR OESTROGEN LEVEL IS HIGH High oestrogen increases your strength - push your workout limits
P FOR PRODUCTIVE. P FOR PROTEIN. As you increase your exercise time, a high protein intake is recommended.
HIGH KNEE RUNNING IN PLACE
1. Start by running in place, raising your knees up high.

2. Gradually move forward as you are running with your knees high and arms pumping back and forth.

3. Continue for the desired time.
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BOX JUMPS
1. Load slowly by squatting to just above parallel and bring arms back behind hips to help launch off the ground.

2. Jump with a strong forward-arm swing, and tuck the knees after you've fully extended your legs.

3. Land on the box softly, in the same squat depth you jumped with. Stand up tall, locking hips to finish the movement.

4. Step down and rest.
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JUMPING SQUATS
1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back, as if you were going to sit back on a chair.

3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent and go back into the squat position.

5. Repeat until the set is complete.
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CHICKEN BREAST
Chicken Breast
Labneh
Oyster Sauce
Herbs
Ginger
Mushrooms
Orange bell peppers
Cauliflower rice Carbs free

Cook Chicken breast with ingredients in a pan and blend cauliflower (raws) in a food processor, then boil in water. Once cooked, season with herbs and olive oil
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COLD AVOCADO SOUP
2 cups low fat yogurt
2 ripe avocados scooped out
1/2 juice of a lemon
1 small onion
2 tbsp ciboulette
1 tsp dill
2 tbsp coriander leaves
2 tbsp mint leaves
2 tbsp basil leaves
2 tbsp wheat grass powder

Blend all ingredients in a food processor. Chill in the fridge and serve in bowls with half a teaspoon of pumpkin seeds. Makes around 8 servings!
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STRAWBERRY & ALMOND SMOOTHIE
½ cup strawberries
1 cup almond milk
15g pumpkin seeds

Place all ingredients in a blender. Blend for about 2 minutes and pour into a tall glass.
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BULL’S BLOOD BEATS SALAD WITH MORINGA POWDER
In a dish place the following ingredients:

1 cup Bull’s blood beats leaves
1/2 cup papaya cubes
1/4 cup goji berries
60g fresh mozzarella cheese
1 small sized onions cut into slices
Sprinkle 1 tbsp zaatar, 2 tbsp moringa powder, 4 tbsp white balsamic vinegar, 2 tbsp olive oil
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LEG RAISES
• Lay down with your hands to your sides for support.

• Raise your legs so they are off the ground, keeping the abdominals tight.

• Slowly raise your legs 90 degrees, contracting the abdominal muscles.

• Slowly return to starting position. Do not touch the floor with your feet.
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TRICEPS PRESSES
1. Sit on a bench with back support.

2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.

3. Hold the dumbbell overhead with your arms fully extended.

4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.

5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.

6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.

7. Repeat.
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TRICEPS DIPS
1. Start seated with knees bent and feet on the floor.

2. Place hands behind you, directly under the shoulders, with finger facing your hips.

3. Lift hips to a hover.

4. Bend elbow straight back and use your triceps to press back up.
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KNEE TUCKS
1. Sit down with your hands on the mat, your legs fully extended and lean back.

2. Bend your legs and bring your knees toward your chest.

3. Hold for a second or two and then fully extend your legs without touching the mat.

4. Repeat.
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WHITE BEANS SALAD
White beans
Pesto sauce
Mackerel/sardines
Cherry tomatoes
Rocket leaves
Red onions

In a mixing bowl, place a jar of cooked white beans and mix with a tablespoon of pesto sauce, cherry tomatoes, rocket leaves, red onions, chopped coriander and serve with mackerel or sardines
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ICED MATCHA TEA
Matcha powder
Water
Ice
Honey
Lime
Mint

Add warm water and matcha powder into a cocktail shaker. Shake well until the mixture is fully combined and there are no lumps. Add the cold water, honey, mint, and crushed ice to the cocktail shaker. Shake well for another 10 seconds. Divide the iced tea equally into two glasses and garnish with lime slices.

Note:
One serving of Matcha tea equals 10 cups of regularly brewed green tea
• It contains 137 times more antioxidants than regularly brewed green tea
• Boosts metabolism by 35% to 45%
• Enhances the mood
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MOST FERTILE PHASEThe peak phase is also your most fertile phase - especially day 14
LOW HAPPY HORMONEMood swings are a result of low serotonin levels.
Serotonin is also called the Happy hormone.
WATER RETENTION INCREASESBloating is a common symptom seen in the fight phase as your body retains water in the abdominal and lower pelvic area.
This makes you feel like you have gained weight.
GO FOR SALADSSSalad is a healthy way to silence those food cravings.
PAMPER YOURSELFGet a pedicure, go shopping. It’s the best time of the month to be kind to yourself!
KEEP IOT MODERATEExercise can heighten your endorphin levels, making you feel better – however, let it be a moderate workout
HAVE YOU SEEN THE ‘GOOD SIDE’ OF FAT?Here are some examples
HAVE YOU SEEN THE ‘GOOD SIDE’ OF FAT?Avocados
HAVE YOU SEEN THE ‘GOOD SIDE’ OF FAT?Whole Eggs
HAVE YOU SEEN THE ‘GOOD SIDE’ OF FAT?Fatty Fish
HAVE YOU SEEN THE ‘GOOD SIDE’ OF FAT?Nuts
HIGH EQ!Your emotional quotient is at its highest! You feel more empathetic. Go for those conversations!
MEMORY AT ITS PEAKLet’s go dancing, or aerobics, or maybe both! Your memory is at its best to grasp new steps.
TAKE UP A NEW HOBBYA new language, music or salsa – take your pick and get learning!
TEST YOUR ENDURANCEGo for physically active exercises that test your endurance – running, cycling, skipping or squats
DARK CHOCOLATE IS HEALTHYThe darker the chocolate, the more anti-oxidants it contains.
WHAT ARE MENSTRUAL CRAMPS?Menstrual cramps are just your uterus shedding its lining.
YOU'RE LOSING IRONAs you lose blood, you lose iron and white blood cells that are responsible for immunity.
FEEL LIKE YOUR BODY IS SLOWING DOWN?It’s quite normal because of low neuromuscular controls. Avoid lifting heavy weights & focus on stretches.
BOOST YOUR IMMUNE SYSTEMWorkouts and a diet rich in iron & anti-oxidants can help you boost your immunity.
NANA PADSFor strong flow or low flow, morning (normal or long) or Night (good night)
NANA PADSFor strong flow or low flow, morning (normal or long) or Night (good night)
NANA PANTY LINERSCares for your V-zone, as well as your lingerie
NANA PANTY LINERSCares for your V-zone, as well as your lingerie
NANA LONG LINERS AND NORMAL PADSStay prepared with Nana long liners and normal pads.
NANA LONG LINERS AND NORMAL PADSStay prepared with Nana long liners and normal pads.
PRESENTING EVERYDAY FEARLESS WITH MAYA AND NICOLEBe at your best through every phase, with the right moves and meals.
KEEP IT UP WITH MAYA AND NICOLE Plan a core strength relaxing workout to beat those cramps and follow it up with an inspiring treat for your low hormones.
Learn from our experts on how you can be fearless through your period phase.
PUSH YOUR BOUNDARIES WITH MAYA AND NICOLE Challenge your exercise routine with something extra. Top it up with a diet that slowly releases energy.
Our experts will show you how you can power your peak phase.
GO FOR IT WITH MAYA AND NICOLE A combination of squats, jumps and runs to up your endurance levels.
Complement it with a diet of good fat and protein. Just ideal for the burn phase as our experts say.
FUEL UP WITH MAYA AND NICOLE Beat those PMS blues with moderate physical exercise and a tasty dish.
Watch how our experts fearlessly battle the fight phase.
Be feminine. Be positive. Be bold. Be whoever you want to be.
- UNKNOWN -
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Be strong. Be fearless. Be beautiful.
- MISTY COPELAND -
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Cooking from scratch with fresh ingredients
should be a pleasure for everyone, every day.
- NICOLE -
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A healthy outside starts on the inside.
- ROBERT URICH -
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Fitness has nothing to do with age.
- MAYA -
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Good food should be at the heart of every kitchen, and every kitchen should beat the heart of every home.
- NICOLE -
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Life is tough, but so are you!
- UNKNOWN -
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Count the Memories, not the Calories.
- NICOLE -
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Take care of your body. It's the only place you have to live.
- JIM ROHN -
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Your only limit is you.
- MAYA -
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Sport is not just a matter of moving your body nor just a passion, not going to go cliche and tell you all of this. Sport and fitness are a matter of expressions, expressing yourself, expressing your emotions and expressing your motive, to me sport is a lifestyle, a matter of a life itself. It is a dream.
- MAYA -
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