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+Menstrual phase
+The menstrual phase, also known as your period, marks the beginning of the menstrual cycle. During this phase, hormone levels are relatively low, and you may experience symptoms such as fatigue, cramps, and mood changes. It's essential to listen to your body's cues and adjust your workouts accordingly.
+In this phase, it's generally recommended to focus on gentle and low-impact exercises that promote relaxation, relieve discomfort, and support the body's natural healing process.
+Here are some types of workouts that are beneficial during the menstrual phase:
+Yoga: Practicing gentle yoga poses can help alleviate menstrual cramps, improve circulation, and promote relaxation. Poses that gently stretch the lower back, hips, and pelvic area, such as child's pose, reclining bound angle pose, and supine spinal twist, can be particularly soothing.
+Pilates: Pilates exercises focus on core strength, stability, and body awareness. During the menstrual phase, engaging in Pilates workouts can help improve posture, alleviate lower back pain, and promote overall body balance. Exercises like the hundred, pelvic curl, and side-lying leg lifts can be incorporated into your routine.
+Walking or light cardio: Engaging in low-intensity cardiovascular exercises like walking, light jogging, or cycling can help boost blood circulation and release endorphins, which can improve mood and reduce menstrual discomfort. Aim for a moderate pace that feels comfortable for you.
+Stretching and relaxation: Incorporating stretching exercises and relaxation techniques like deep breathing, meditation, or guided imagery can help reduce stress levels, enhance relaxation, and relieve muscle tension associated with menstrual symptoms.
+Follicular phase
+The follicular phase is the first half of the menstrual cycle, beginning after the menstrual phase and leading up to ovulation. During this phase, hormone levels, including estrogen, gradually increase, bringing a surge of energy and vitality. This is an ideal time to engage in workouts that focus on building strength, endurance, and overall fitness.
+Here are some types of workouts that are well-suited for the follicular phase:
+Strength training: The follicular phase is characterized by increased estrogen levels, which can enhance muscle strength and recovery. Incorporating strength training exercises using weights, resistance bands, or bodyweight can help build lean muscle mass, improve bone density, and boost metabolism. Squats, lunges, deadlifts, push-ups, and overhead presses are excellent examples of compound exercises to include in your routine.
+High-intensity interval training (HIIT): As energy levels rise, the follicular phase is an opportune time to engage in more intense workouts. HIIT workouts involve short bursts of intense activity followed by brief recovery periods. These workouts can improve cardiovascular fitness, burn calories, and enhance overall endurance. Examples of HIIT exercises include burpees, mountain climbers, jump squats, and high knees.
+Cardiovascular exercises: This phase is ideal for cardiovascular workouts that focus on improving aerobic capacity and stamina. Activities like running, cycling, swimming, or dance-based workouts can be enjoyable and effective during the follicular phase. Aim for moderate to high-intensity cardio sessions lasting 20-45 minutes, depending on your fitness level.
+Circuit training: Circuit training combines strength and cardiovascular exercises in a fast-paced, efficient workout. Design a circuit that includes a variety of exercises targeting different muscle groups. Move through the circuit with minimal rest between exercises to keep your heart rate elevated. Examples of circuit training exercises include jumping jacks, kettlebell swings, planks, and medicine ball slams.
+Ovulatory phase
+The ovulatory phase occurs around the middle of the menstrual cycle when the ovary releases an egg. During this phase, estrogen levels peak, and there's an increase in luteinizing hormone (LH). These hormonal changes create an optimal environment for energetic and invigorating workouts.
+Here are some workout recommendations specifically tailored for the ovulatory phase:
+Cardiovascular interval training: Embrace the surge of energy during this phase with cardio interval training. Alternating between high-intensity bursts and active recovery periods can help maximize calorie burn, improve cardiovascular fitness, and boost endurance. Consider activities like sprint intervals, cycling sprints, or high-intensity dance workouts.
+HIIT with plyometrics: Combining HIIT with plyometric exercises can be particularly effective during the ovulatory phase. Plyometrics involve explosive movements that engage multiple muscle groups and increase power and agility. Incorporate exercises like jump squats, box jumps, burpees, and explosive lunges to challenge your body and stimulate overall strength and coordination.
+Dance workouts: Dancing not only provides a fun and enjoyable way to move your body but also helps improve cardiovascular endurance, coordination, and flexibility. Choose dance styles like Zumba, hip-hop, or salsa.
+Outdoor Activities: Activities like hiking, cycling, swimming, or playing a sport allow you to enjoy nature, soak up vitamin D, and engage in dynamic movements that support overall fitness and well-being.
+Luteal phase
+The luteal phase is the final phase of the menstrual cycle, characterized by increased progesterone levels and preparation of the uterus for potential implantation. During this phase, it's common to experience fluctuations in energy levels and possible premenstrual symptoms. Choosing workouts that prioritize stability, balance, and relaxation can be beneficial during this phase.
+Here are some workout recommendations for the luteal phase:
+Strength training: Focus on strength training exercises that target major muscle groups, emphasizing controlled movements and proper form. Strength training not only helps build lean muscle mass but also supports bone health and boosts metabolism. Use free weights, resistance bands, or bodyweight exercises like squats, lunges, push-ups, and planks to maintain muscle tone and enhance overall strength.
+Yoga and gentle stretching: These practices promote flexibility, relaxation, and stress reduction. Opt for restorative yoga, yin yoga, or gentle flow sequences that emphasize deep stretching, mindful breathing, and calming movements. These exercises can help alleviate tension and discomfort associated with premenstrual symptoms.
+Pilates and barre: Pilates exercises engage deep core muscles, while barre workouts combine elements of ballet, Pilates, and strength training. These workouts help improve posture, enhance body awareness, and promote overall muscular balance.
+Low-intensity cardio: Engage in low-intensity cardiovascular exercises during the luteal phase to support blood circulation and maintain overall fitness. Walking, light jogging, swimming, or cycling at a comfortable pace can provide cardiovascular benefits without excessive strain. These activities help release endorphins, boost mood, and contribute to overall well-being.
+Mindfulness activities: Consider incorporating mindfulness activities such as meditation, gentle nature walks, or restorative practices like Tai Chi or Qi Gong during the luteal phase. These practices promote relaxation, stress reduction, and mental clarity. Engaging in activities that foster mindfulness and self-care can help manage any emotional or physical symptoms that may arise during this phase.
+
+Menstrual (Bleeding):
+Day 1-5
+Hormone Levels: Estrogen lowers, progesterone lowers
+physical/mental effects: Low energy, cramps, bloating, fatigue
+Recommended workouts: restorative yoga, light walking, stretching, gentle pilates
+Trainer tips: focus on recovery, stay hydrated, prioritize sleep
+
+Follicular:
+Day 6-14
+Hormone levels: rising estrogen, progesterone
+physical/mental effects: increased energy, better mood, higher pain tolerance
+Recommended workouts: strength training, cardio intervals, skill-building workouts, full body workouts
+Trainer tips: try learning new moves, push intensity slightly
+
+Ovulation:
+Day 15-17
+Hormone levels: peak estrogen, slightly more testosterone
+physical/mental effects: peak energy, high confidence, improve coordination
+Recommended workouts: high-intensity interval training (HIIT), PR attempts, sprinting, group fitness
+Trainer tips: best time for heavy lifts, prioritize joint warm-ups
+
+Luteal
+Day 18-29
+Hormone levels: higher progesterone, lower estrogen later on
+physical/mental effects: slower recovery, PMS symptoms, mood swings, cravings
+Recommended workouts: moderate strength training, light cardio (bike, swim), yoga or barre, core work, pilates
+Training tips: lower intensity, focus on form, eat complex carbs for mood
+
+
+
+Cycle-Based Fitness Guide for Women
+===================================
+
+This guide provides fitness recommendations tailored to each phase of the menstrual cycle, including beginner, intermediate, and expert workout options.
+
+------------------------------------------------------------
+PHASE 1: MENSTRUAL PHASE (Days 1–5)
+------------------------------------------------------------
+Hormone Levels: LOW Estrogen & LOW Progesterone
+
+Common Effects:
+- Low energy and cramps
+- Mood swings or irritability
+- Need for rest and recovery
+
+💪 Recommended Workouts:
+
+• Beginner:
+  - 10–15 min light walk
+  - Gentle stretching (hip openers, hamstring stretches)
+  - Restorative yoga (child’s pose, cat-cow)
+
+• Intermediate:
+  - 20 min walk or elliptical
+  - Yoga for menstrual relief (focus on breathing and hip mobility)
+  - Foam rolling
+
+• Expert:
+  - 25 min low-intensity steady-state (LISS) cardio (bike or walk)
+  - Mobility drills
+  - Light bodyweight flow (e.g., yoga + calisthenics)
+
+Tips:
+- Don’t push yourself — listen to your body
+- Prioritize sleep and hydration
+- Use heat packs or gentle movement to ease cramps
+
+------------------------------------------------------------
+PHASE 2: FOLLICULAR PHASE (Days 6–14)
+------------------------------------------------------------
+Hormone Levels: RISING Estrogen, LOW Progesterone
+
+Common Effects:
+- Boosted mood and energy
+- Improved strength and endurance
+- Greater motivation to try new exercises
+
+💪 Recommended Workouts:
+
+• Beginner:
+  - 25 min full-body circuit (bodyweight squats, lunges, pushups on knees)
+  - Resistance band work
+  - Brisk walk or beginner spin class
+
+• Intermediate:
+  - 3 sets of 8–10 strength exercises (e.g., squats, rows, planks)
+  - Light HIIT (20s on, 40s off x 5)
+  - Core work (bicycle crunches, leg lifts)
+
+• Expert:
+  - Heavy strength training (progressive overload)
+  - HIIT or sprint intervals (30s on, 30s off x 10)
+  - Skill-based work (Olympic lifts, advanced circuits)
+
+Tips:
+- This is your best time for high performance
+- Track your PRs and strength gains
+- Stay fueled with protein and complex carbs
+
+------------------------------------------------------------
+PHASE 3: OVULATION PHASE (Days 15–17)
+------------------------------------------------------------
+Hormone Levels: PEAK Estrogen & Testosterone
+
+Common Effects:
+- Peak strength and energy
+- Increased coordination and confidence
+- Possible joint laxity — warm up properly
+
+💪 Recommended Workouts:
+
+• Beginner:
+  - 30 min walk/jog mix
+  - Resistance bands and light dumbbells
+  - Fun movement (Zumba, dance)
+
+• Intermediate:
+  - Compound lifts (deadlifts, bench, squats) + moderate cardio
+  - Tabata-style workouts (4-minute intervals)
+  - Partner or group workouts
+
+• Expert:
+  - Max effort lifting (PR attempts)
+  - Advanced HIIT (battle ropes, sled pushes, sprints)
+  - Explosive plyometrics
+
+Tips:
+- Go hard, but warm up joints (especially knees/hips)
+- Focus on form and recovery after intense sessions
+- You may feel extra confident — use that motivation!
+
+------------------------------------------------------------
+PHASE 4: LUTEAL PHASE (Days 18–28)
+------------------------------------------------------------
+Hormone Levels: HIGH Progesterone, LOWER Estrogen (late phase)
+
+Common Effects:
+- Decreased endurance
+- PMS symptoms (bloating, fatigue, irritability)
+- May feel sluggish or demotivated
+
+💪 Recommended Workouts:
+
+• Beginner:
+  - Walking (20–30 min)
+  - Light yoga or mobility drills
+  - Short bodyweight workouts (10–15 min)
+
+• Intermediate:
+  - Moderate strength (3x10 reps of upper/lower splits)
+  - Slow cardio (cycling, incline walking)
+  - Core and glute activation
+
+• Expert:
+  - De-load week: lighter weights or reduced volume
+  - Low-impact cardio (elliptical, rowing)
+  - Mobility and flexibility sessions
+
+Tips:
+- This is a good time to slow down
+- Focus on maintenance, not progression
+- Prioritize sleep, anti-inflammatory foods, and hydration
+
+------------------------------------------------------------
+
+Reminder:
+Every woman’s cycle is unique. Adjust the days and intensity based on how you *actually feel* — not just what’s on paper.
+
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+Planned Parenthood consists of 159 medical and non-medical affiliates, which operate over 600 health clinics in the United States. It partners with organizations in 12 countries globally. The organization directly provides a variety of reproductive health services and sexual education, contributes to research in reproductive technology and advocates for the protection and expansion of reproductive rights. Research shows that closures of Planned Parenthood clinics lead to increases in maternal mortality rates
+
+The origins of Planned Parenthood date to October 16, 1916, when Margaret Sanger, her sister Ethel Byrne, and Fania Mindell opened the first birth control clinic in the U.S. in the Brownsville section of the New York borough of Brooklyn. They distributed birth control, birth control advice, and birth control information. All three women were arrested and jailed for violating provisions of the Comstock Act, accused of distributing obscene materials at the clinic. The so-called Brownsville trials brought national attention and support to their cause. Sanger and her co-defendants were convicted on misdemeanor charges, which they appealed through two subsequent appeals courts. While the convictions were not overturned, the judge who issued the final ruling also modified the law to permit physician-prescribed birth control. The women's campaign led to major changes in the laws governing birth control and sex education in the United States.
+
+
+
+Name
+Street Address
+City
+Zip Code
+Phone
+County
+Allegany County Health Department: Alfred Family Planning
+Upper College Drive, TA Parish Hall
+Alfred
+14802
+585-808-7626
+Allegany
+Allegany County Health Department: Belmont Family Planning
+7 Court Street
+Belmont
+14813
+585-808-7626
+Allegany
+Anthony Jordan - Jordan Health at Community Place
+151 Parsells Avenue
+Rochester
+14409
+585-784-5940
+Monroe
+Cattaraugus County Health Department: Olean Clinic
+1 Leo Moss Drive, Suite 4010
+Olean
+14760
+716-701-3439
+Cattaraugus
+Cattaraugus County Health Department: Machias Clinic
+9824 Route 16
+Machias
+14101
+716-353-8525
+Cattaraugus
+Cattaraugus County Health Department: Salamanca Clinic
+4039 Route 219, Suite 102
+Salamanca
+14779
+716-945-1246
+Cattaraugus
+Community Health Center of Buffalo, Inc.: Community Health Center of Buffalo
+34 Benwood Avenue. Floor 2
+Buffalo
+14214
+716-986-9199
+Erie
+Community Health Center of Buffalo, Inc.: Community Health Center of Niagara
+2715 Highland Avenue, Floor 2
+Niagara Falls
+14305
+716-278-4418
+Niagara
+Community Health Center of Buffalo, Inc.: Community Health Center of Cheektowaga
+934 Cleveland Drive, Floor 1
+Cheektowaga
+14225
+716-304-1056
+Erie
+Community Health Center of Buffalo, Inc.: Community Health Center of Lockport
+100 Main Street
+Lockport
+14094
+716-986-9199
+Niagara
+Community Healthcare Network: Crown Heights Health Center
+1167 Nostrand Avenue
+Brooklyn
+11225
+718-778-0198
+Kings
+Community Healthcare Network: East New York Health Center
+999 Blake Avenue
+Brooklyn
+11208
+718-277-8303
+Kings
+Community Healthcare Network: East New York Health Hub
+2581 Atlantic Avenue, 1st Floor
+Brooklyn
+11207
+718-495-6700
+Kings
+Community Healthcare Network: East Tremont Health Center
+1880 Bathgate Avenue
+Bronx
+10457
+718-294-5891
+Bronx
+Community Healthcare Network: Harlem Health Center
+81 West 115th Street
+New York
+10026
+212-426-0088
+New York
+Community Healthcare Network: Jamaica Health Center
+89-44 164th Street
+Jamaica
+11432
+718-523-2123
+Queens
+Community Healthcare Network: Long Island City Health Center
+36-11 21st Street
+Long Island City
+11106
+718-482-7772
+Queens
+Community Healthcare Network: Lower East Side Health Center
+255 East Houston Street
+New York
+10002
+212-477-1120
+New York
+Community Healthcare Network: South Bronx - Morrisania-Hunt Point
+1002 Westchester Avenue
+Bronx
+10459
+718-320-4466
+Bronx
+Community Healthcare Network: Washington Heights Health Center
+511 West 157th Street
+New York
+10032
+212-781-7979
+New York
+Community Healthcare Network: Williamsburg Health Center
+94-98 Manhattan Avenue
+Brooklyn
+11206
+718-388-0390
+Kings
+Community Health Center of Richmond: Port Richmond Center
+235 Port Richmond Avenue
+Staten Island
+10302
+718-924-2254
+Richmond
+Community Health Center of Richmond: Canal Street Center
+135 Canal Street, 3rd Floor, Suite 300
+Staten Island
+10304
+917-830-1200
+Richmond
+Erie County Department of Health: Jesse Nash Health Center
+608 William Street
+Buffalo
+14206
+716-858-2779
+Erie
+Family Planning of South Central New York: Binghamton
+117 Hawley Street
+Binghamton
+13901
+607-723-8306
+Broome
+Family Planning of South Central New York: Cortland
+165 Main Street
+Cortland
+13045
+607-250-9004
+Cortland
+Family Planning of South Central New York: Norwich
+5 Cortland Street
+Norwich
+13815
+607-334-6378
+Chenango
+Family Planning of South Central New York: Oneonta
+37 Dietz Street
+Oneonta
+13820
+607-432-2250
+Otsego
+Family Planning of South Central New York: Sidney
+37 Pleasant Street
+Sidney
+13838
+607-432-2250
+Delaware
+Family Planning of South Central New York: Walton
+130 North Street
+Walton
+13856
+607-432-2250
+Delaware
+Finger Lakes Community Health: Bath Community Health
+6890 County Route 113
+Bath
+14810
+607-776-3063
+Steuben
+Finger Lakes Community Health: Geneva Community Health
+601B West Washington Street
+Geneva
+14456
+315-781-8448
+Ontario
+Finger Lakes Community Health: Newark Community Health Center * temporarily closed
+513 West Union Street
+Newark
+14513
+315-537-7577
+Wayne
+Finger Lakes Community Health: Ovid Community Health
+7150 Main Street
+Ovid
+14521
+607-403-0065
+Seneca
+Finger Lakes Community Health: Penn Yan Community Health
+112 Kimball Avenue
+Penn Yan
+14527
+315-536-2752
+Yates
+Finger Lakes Community Health: Port Byron Community Health
+60 Main Street
+Port Byron
+13140
+315-776-9700
+Cayuga
+Finger Lakes Community Health: Sodus Community Health Center
+6341 Ridge Road
+Sodus
+14551
+315-483-1199
+Wayne
+Greene County Family Planning
+411 Main Street, Suite 300
+Catskill
+12414
+518-719-3580
+Greene
+Greene County Family Planning - Columbia Greene Community College
+4400 NY State Route 23
+Hudson
+12534
+518-697-6311
+Columbia
+NYC Health & Hospitals Gotham Health: Jonathan Williams Health Center
+333 Roebling Street
+Brooklyn
+11211
+844-692-4692
+Kings
+NYC Health & Hospitals Gotham Health: Parsons Health Center
+90-37 Parsons Boulevard
+Queens
+11432
+844-692-4692
+Queens
+NYC Health & Hospitals Gotham Health: Ridgewood Health Center
+769 Onderdonk Avenue
+Queens
+11385
+844-692-4692
+Queens
+NYC Health & Hospitals Gotham Health: Vanderbilt Health Center
+155 Vanderbilt Avenue
+Staten Island
+10304
+844-692-4692
+Richmond
+NYC Health & Hospitals Harlem Hospital Center - Family Planning Program
+506 Lenox Avenue, RHB-2049
+New York
+10037
+212-939-8262
+New York
+NYC Health & Hospitals Jacobi Medical Center: OB/GYN Family Planning Services
+1400 Pelham Parkway South, Bldg. 8, 3rd Floor
+Bronx
+10461
+718-918-8290
+Bronx
+Kaleida Health: Kaleida Health Family Planning Center
+1100 Main Street, Suite 100
+Buffalo
+14209
+716-748-4988
+Erie
+NYC Health & Hospitals Kings County Hospital Center: Family Planning Program
+451 Clarkson Avenue
+Brooklyn
+11203
+718-245-3325
+Kings
+Lincoln Medical and Mental Health Center NYCHHC: Women's Health Practice
+234 East 149th Street, 1A2 Women's Health Clinic
+Bronx
+10451
+718-579-6183
+Bronx
+Lincoln Medical and Mental Health Center NYCHHC: Adolescent Health Center
+234 East 149th Street, Suite 1C2 Teen Center
+Bronx
+10451
+718-579-5000
+Bronx
+Livingston County Center for Sexual Health & Wellness: CASA Geneseo
+4612 Millenium Drive
+Geneseo
+14454
+585-243-7540
+Livingston
+Livingston County Center for Sexual Health & Wellness: Dansville
+3 Chestnut Avenue
+Dansville
+14437
+585-243-7540
+Livingston
+Livingston County Center for Sexual Health & Wellness: Mount Morris
+2 Murray Hill Drive
+Mt. Morris
+14510
+585-243-7540
+Livingston
+Livingston County Center for Sexual Health & Wellness: SUNY Geneseo Clinic Lauderdale Health Center / South Village
+1 College Circle
+Geneseo
+14510
+585-243-7540
+Livingston
+Long Island Jewish Medical Center: Family Planning Program
+270-05 76th Avenue, Oncology Building C Level
+New Hyde Park
+11040
+718-470-4044
+Queens
+Morris Heights Health Center St. Ann's at 137th Street
+625 East 137th Street
+Bronx
+10454
+718-716-4400
+Bronx
+Morris Heights Health Center at Burnside Avenue
+85 West Burnside Avenue
+Bronx
+10453
+718-716-4400
+Bronx
+Morris Heights Health Center at Walton Avenue
+25 East 183rd Street
+Bronx
+10453
+718-716-4400
+Bronx
+Morris Heights Health Center at 57 West Burnside: Women's Health Services
+57 West Burnside Avenue
+Bronx
+10453
+718-716-4400
+Bronx
+Morris Heights Health Center at Melrose Avenue
+779 Melrose Avenue
+Bronx
+10451
+718-716-4400
+Bronx
+Morris Heights Health Center at Bronx Medical Wellness
+1227 Edward L. Grant Highway
+Bronx
+10452
+718-716-4400
+Bronx
+Morris Heights Health Center at 233rd Street
+825 East 233rd Street
+Bronx
+10466
+718-716-4400
+Bronx
+Mount Sinai Adolescent Health Center
+312-320 East 94th Street
+New York
+10128
+212-423-2900
+New York
+Nassau Health Care Corporation (NuHealth): Elmont Family Health Center
+161 Hempstead Turnpike
+Elmont
+11003
+516-571-8200
+Nassau
+Nassau Health Care Corporation (NuHealth): Hempstead Family Health Center
+619 Fulton Avenue
+Hempstead
+11550
+516-572-1300
+Nassau
+Nassau Health Care Corporation (NuHealth): Nassau University Medical Center, Women's Health Center
+2201 Hempstead Turnpike
+East Meadow
+11554
+516-572-3348
+Nassau
+Nassau Health Care Corporation (NuHealth): Roosevelt - Freeport Family Health Center
+380 Nassau Road
+Roosevelt
+11575
+516-571-8600
+Nassau
+Nassau Health Care Corporation (NuHealth): Westbury - New Cassel Family Health Center
+682 Union Avenue
+Westbury
+11590
+516-571-9500
+Nassau
+New York Presbyterian Hosptial: Family Plannng Clinic
+21 Audubon Avenue, 1st Floor
+New York
+10032
+212-342-3232
+New York
+New York Presbyterian Hosptial: Young Men's Clinic
+21 Audubon Avenue, 1st Floor
+New York
+10032
+212-342-3232
+New York
+NYC Health & Hospitals: North Central Bronx
+3424 Kossuth Avenue, 2D WHS
+Bronx
+10467
+718-519-3333
+Bronx
+NYC Health & Hospitals Gotham Health: Gouverneur Health Center
+227 Madison Street
+New York
+10002
+212-238-7244
+New York
+NYC Health & Hospitals Gotham Health: Morrisania Health Center
+1225 Gerard Avenue
+Bronx
+10452
+718-960-2777
+Bronx
+NYC Health & Hospitals Gotham Health: East New York Health Center
+2094 Pitkin Avenue
+Brooklyn
+11207
+718-245-3325
+Kings
+NYC Health & Hospitals Gotham Health: Segundo Ruiz Belvis Health Center
+545 East 142nd Street
+Bronx
+10454
+718-579-1774
+Bronx
+NYC Health & Hospitals Gotham Health: Cumberland Health Center
+100 North Portland Avenue
+Brooklyn
+11205
+212-238-7244
+Kings
+NYC Health & Hospitals Gotham Health: Sydenham Health Center
+264 West 118th Street
+New York
+10026
+212-932-6500
+New York
+NYC Health & Hospitals: Elmhurst Hospital Center Women's Health Services
+79-01 Broadway
+Elmhurst
+11373
+718-334-2500
+Queens
+NYC Health & Hospitals: Queens Health Center OBGYN Clinic
+82-68 164th Street, 2nd Floor Main Bldg
+Jamaica
+11432
+718-883-3244
+Queens
+Oswego County Opportunities, Inc.: The Center for Reproductive Health at Fulton
+522 South 4th Street, Suite 500
+Fulton
+13069
+315-598-4740
+Oswego
+Oswego County Opportunities, Inc.: The Center for Reproductive Health at Oswego
+10 George Street, Suite 100
+Oswego
+13126
+315-342-0888
+Oswego
+Oswego County Opportunities, Inc.: The Center for Reproductive Health at SUNY
+SUNY Oswego, Mary Walker Health Center, 1 Rudolph Road State University at Oswego
+Oswego
+13126
+315-402-8689
+Oswego
+Planned Parenthood Hudson Peconic: Huntington Health Center
+755 New York Avenue, Suite 333
+Huntington
+11743
+631-427-7154
+Suffolk
+Planned Parenthood Hudson Peconic: Mount Vernon Health Center
+6 Gramatan Avenue, Suite 404
+Mt. Vernon
+10550
+914-668-7927
+Westchester
+Planned Parenthood Hudson Peconic: New Rochelle Health Center
+150 Lockwood Avenue, LL1
+New Rochelle
+10801
+914-632-4442
+Westchester
+Planned Parenthood Hudson Peconic: Patchogue Health Center
+450 Waverly Avenue
+West Islip
+11772
+631-475-5705
+Suffolk
+Planned Parenthood Hudson Peconic: Riverhead Health Center
+877 East Main Street, Suite 100
+Riverhead
+11901
+631-369-0230
+Suffolk
+Planned Parenthood Hudson Peconic: Smithtown Health Center
+70 Maple Avenue
+Smithtown
+11787
+631-361-7526
+Suffolk
+Planned Parenthood Hudson Peconic: Spring Valley Health Center
+25 Perlman Drive
+Spring Valley
+10977
+845-426-7577
+Rockland
+Planned Parenthood Hudson Peconic: West Islip Health Center
+180 Sunrise Highway
+West Islip
+11795
+631-893-0150
+Suffolk
+Planned Parenthood Hudson Peconic: White Plains Health Center *Temporarily Closed, mobile site with limited services on location
+175 Tarrytown Road
+White Plains
+10607
+914-761-6566
+Westchester
+Planned Parenthood Hudson Peconic: Yonkers Health Center
+20 South Broadway, 11th Floor
+Yonkers
+10701
+914-965-1912
+Westchester
+Planned Parenthood of Central and Western New York: Batavia
+222 West Main Street
+Batavia
+14020
+585-344-0516
+Genesee
+Planned Parenthood of Central and Western New York: Brighton
+2235 South Clinton Avenue
+Rochester
+14618
+585-510-4530
+Monroe
+Planned Parenthood of Central and Western New York: Buffalo
+60 East Amherst Street
+Buffalo
+14214
+716-831-8836
+Erie
+Planned Parenthood of Central and Western New York: Canandaigua
+15 Lafayette Avenue
+Canandaigua
+14424
+585-396-9352
+Ontario
+Planned Parenthood of Central and Western New York: Chautauqua Center Dunkirk Pediatrics
+1134 Central Avenue
+Dunkirk
+14048
+716-366-6036
+Chautauqua
+Planned Parenthood of Central and Western New York: Chautauqua Center Forestville
+10988 Bennett State Road
+Forestville
+14062
+716-732-7770
+Chautauqua
+Planned Parenthood of Central and Western New York: Chautauqua Center Tri County Family Medicine Gowanda
+1 School Street
+Gowanda
+14070
+716-241-7067
+Cattaraugus
+Planned Parenthood of Central and Western New York: Niagara Falls Health Center
+750 Portage Road
+Niagara Falls
+14301
+716-282-1235
+Niagara
+Planned Parenthood of Central and Western New York: North Tonawanda Health Center
+15 Webster Street
+North Tonawanda
+14120
+716-692-6872
+Niagara
+Planned Parenthood of Central and Western New York: Rochester Health Center
+114 University Avenue
+Rochester
+14605
+585-546-5639
+Monroe
+Planned Parenthood of Central and Western New York: Syracuse Health Center
+1120 East Genesee Street
+Syracuse
+13210
+315-475-5540
+Onondaga
+Planned Parenthood of Central and Western New York: West Seneca Health Center
+240 Center Road
+West Seneca
+14224
+716-200-5988
+Erie
+Planned Parenthood of Central and Western New York: Jamestown Center
+107 Institute Street
+Jamestown
+14701
+716-484-4334
+Chautauqua
+Planned Parenthood of Central and Western New York: Dunkirk Center
+75 East 3rd Street
+Dunkirk
+14048
+716-363-6050
+Chautauqua
+Planned Parenthood of Central and Western New York: Olean Center
+135 N. Union Street
+Olean
+14760
+716-375-7500
+Cattaraugus
+Planned Parenthood of Central and Western New York: Salamanca Center
+445 Broad Street
+Salamanca
+14779
+716-375-7500
+Cattaraugus
+Planned Parenthood of Central and Western New York: Cuba Center
+132 W. Main Street
+Cuba
+14727
+716-375-7500
+Allegany
+Planned Parenthood of Central and Western New York: Houghton Center
+9864 Luckey Drive
+Houghton
+14744
+716-375-7500
+Allegany
+Planned Parenthood of Greater New York: Bronx Health Center
+349 East 149th Street, 2nd Floor
+Bronx
+10451
+212-965-4806
+Bronx
+Planned Parenthood of Greater New York: Corning Health Center
+35 West William Street
+Corning
+14830
+607-962-4686
+Steuben
+Planned Parenthood of Greater New York: Diane L. Max Health Center
+21-41 45th Road
+Long Island City
+11101
+212-965-7083
+Queens
+Planned Parenthood of Greater New York: Elmira Health Center
+755 East Church Street
+Elmira
+14901
+607-734-3313
+Chemung
+Planned Parenthood of Greater New York: Hempstead Health Center
+540 Fulton Avenue
+Hempstead
+11550
+516-750-2500
+Nassau
+Planned Parenthood of Greater New York: Ithaca Health Center
+620 West Seneca Street
+Ithaca
+14850
+607-273-1513
+Tompkins
+Planned Parenthood of Greater New York: Joan Malin Brooklyn Health Center
+44 Court Street
+Brooklyn
+11201
+212-965-7125
+Kings
+Planned Parenthood of Greater New York: Johnstown Health Center
+400 North Perry Street
+Johnstown
+12095
+518-736-1911
+Fulton
+Planned Parenthood of Greater New York: Kingston Health Center
+21 Grand Street
+Kingston
+12401
+845-562-7800
+Ulster
+Planned Parenthood of Greater New York: Manhattan Health Center
+26 Bleecker Street
+New York
+10012
+212-965-7000
+New York
+Planned Parenthood of Greater New York: Massapequa Health Center
+35 Carmans Road
+Massapequa
+11758
+516-750-2500
+Nassau
+Planned Parenthood of Greater New York: Newburgh Health Center
+136 Lake Street, Suite 11
+Newburgh
+12550
+845-562-7800
+Orange
+Planned Parenthood of Greater New York: Poughkeepsie Health Center
+17 Noxon Street
+Poughkeepsie
+12601
+845-562-7800
+Dutchess
+Planned Parenthood of Greater New York: Rome Health Center
+111 East Chestnut Street, Suite 205
+Rome
+13440
+315-337-8584
+Oneida
+Planned Parenthood of Greater New York: Saratoga Springs Health Center
+236 Washington Street
+Saratoga Springs
+12866
+518-584-0041
+Saratoga
+Planned Parenthood of Greater New York: Schenectady Health Center
+1040 State Street
+Schenectady
+12307
+518-374-5353
+Schenectady
+Planned Parenthood of Greater New York: Utica Health Center
+1424 Genesee Street, 1st Floor
+Utica
+13502
+315-724-6146
+Oneida
+Planned Parenthood of Greater New York: Queensbury Health Center
+543 Bay Road
+Queensbury
+12804
+518-792-0994
+Warren
+Planned Parenthood of North Country New York: Canton Health Center
+9 Miner Street
+Canton
+13617
+315-386-8821
+St. Lawrence
+Planned Parenthood of North Country New York: Lowville Health Center
+7398 Turin Road
+Lowville
+13367
+315-804-6174
+Lewis
+Planned Parenthood of North Country New York: Malone Health Center
+246 West Main Street
+Malone
+12953
+518-483-7150
+Franklin
+Planned Parenthood of North Country New York: Ogdensburg Health Center
+419 Ford Street
+Ogdensburg
+13669
+315-393-6544
+St. Lawrence
+Planned Parenthood of North Country New York: Plattsburgh
+66 Brinkerhoff Street
+Plattsburgh
+12901
+518-561-4430
+Clinton
+Planned Parenthood of North Country New York: Saranac Lake Health Center
+41 St. Bernard Street
+Saranac Lake
+12983
+518-891-0046
+Franklin
+Planned Parenthood of North Country New York: Watertown
+160 Stone Street
+Watertown
+13601
+315-788-8065
+Jefferson
+Rockland County Health Department: Pomona Family Planning Services
+50 Sanatorium Road, Building A, 2nd Floor
+Pomona
+10970
+845-364-2531
+Rockland
+Rockland County Health Department: Spring Valley Family Planning Services
+14 South Main Street, 2nd Floor
+Spring Valley
+10977
+845-574-4957
+Rockland
+Staten Island University Hospital: Boody Medical Arts Pavilion
+242 Mason Avenue
+Staten Island
+10305
+718-226-6294
+Richmond
+Staten Island University Hospital: Center for Women's Health
+440 Seaview Avenue
+Staten Island
+10305
+718-226-6550
+Richmond
+Sun River Health: Poughkeepsie Washington Street
+75 Washington Street
+Poughkeepsie
+12601
+845-790-7990
+Dutchess
+Sun River Health: Staten Island Health Center
+57 Bay Street, 1st & 3rd Floor
+Staten Island
+10301
+855-681-8700
+Richmond
+Sun River Health: Church Ave Health Center
+2412 Church Avenue
+Brooklyn
+11226
+855-681-8700
+Kings
+Sun River Health: Monticello Health Center
+19 & 23 Lakewood Avenue
+Monticello
+12701
+845-794-2010
+Sullivan
+Sun River Health: Park Avenue Health Center
+2 Park Avenue
+Yonkers
+10703
+914-964-7862
+Westchester
+Sun River Health: Beacon Health Center
+6 Henry Street
+Beacon
+12508
+845-831-0400
+Dutchess
+Sun River Health: Brentwood Health Center
+1869 Brentwood Road
+Brentwood
+11717
+631-416-5480
+Suffolk
+Sun River Health: Coram Health Center
+82 Middle Country Road
+Coram
+11727
+631-320-2220
+Suffolk
+Sun River Health: South Hampton Health Center
+330 Meetinghouse Lane
+South Hampton
+11968
+631-268-1008
+Suffolk
+Sun River Health: Martin Luther King Health Center Wyandanch
+1556 Straight Path
+Wyandanch
+11798
+516-214-8020
+Suffolk
+Sun River Health: Amityville Health Center
+1080 Sunrise Highway
+Amityville
+11701
+631-716-9026
+Suffolk
+Sun River Health: Health Center at Shirley
+550 Montauk Highway
+Shirley
+11967
+631-490-3040
+Suffolk
+Sun River Health: Peekskill Health Center
+1037 Main Street
+Peekskill
+10566
+914-734-8800
+Westchester
+Sun River Health: Poughkeepsie Family Partnership Center
+29 North Hamilton Street
+Poughkeepsie
+12601
+845-454-8204
+Dutchess
+Sun River Health: The Health Center at Patchogue
+501 North Ocean Avenue
+Patchogue
+11772
+631-866-2030
+Suffolk
+Sun River Health: The Health Center at Riverhead
+300 Center Drive South
+Riverhead
+11901
+631-574-2580
+Suffolk
+Sun River Health: Valentine Lane Health Center
+503 South Broadway
+Yonkers
+10705
+914-965-9771
+Westchester
+The Children's Aid Society: Bronx Health Services
+910 East 172nd Street, 3rd Floor
+Bronx
+10460
+347-767-2200
+Bronx
+The Children's Aid Society: Milbank Health Services
+14-32 West 118th Street
+New York
+10026
+212-369-8339
+New York
+The Door - A Center for Alternatives: Adolescent Health Center
+555 Broome Street, Lower Level
+New York
+10013
+212-453-0222
+New York
+Tioga Opportunities, Inc.: Family Planning
+110 Central Avenue
+Owego
+13827
+607-687-5333
+Tioga
+Upper Hudson Planned Parenthood: Albany Health Center
+855 Central Avenue
+Albany
+12206
+518-434-5678
+Albany
+Upper Hudson Planned Parenthood: Hudson Health Center
+804 Columbia Street
+Hudson
+12534
+518-434-5678
+Columbia
+Upper Hudson Planned Parenthood: Troy Health Center
+120 Hoosick Street
+Troy
+12186
+518-434-5678
+Rensselaer
+William F. Ryan Health Center: NENA
+279 E. 3rd Street
+New York
+10009
+212-749-1820
+New York
+William F. Ryan Health Center: West 97th Street
+110 W. 97th Street
+New York
+10025
+212-749-1820
+New York
+William F. Ryan: Women & Children's Health Center
+801 Amsterdam Avenue
+New York
+10025
+212-749-1820
+New York
+
+
+
+
+Find a Health Center 
+
+What is the birth control implant?
+The birth control implant (AKA Nexplanon) is a tiny, thin rod about the size of a matchstick. The implant releases hormones into your body that prevent you from getting pregnant. A nurse or doctor inserts the implant into your arm and that’s it — you’re protected from pregnancy for up to 5 years. It’s get-it-and-forget-it birth control.
+Want the implant?
+How does the implant work?
+The birth control implant is a tiny, thin rod about the size of a matchstick. It’s also called Nexplanon and there’s a slightly older version called Implanon. A doctor inserts the implant under the skin of your upper arm. It releases the hormone progestin to stop you from getting pregnant.
+The hormones in the birth control implant prevent pregnancy in two ways:
+Progestin thickens the mucus on your cervix, which stops sperm from swimming through to your egg. When sperm can’t meet up with an egg, pregnancy can’t happen.
+Progestin can also stop eggs from leaving your ovaries (called ovulation), so there’s no egg to fertilize. When eggs aren’t released, you can’t get pregnant.
+One of the awesome things about the implant is that it lasts for a long time — up to 5 years — but it’s not permanent. If you decide you want to get pregnant or you just don’t want to have your implant anymore, your doctor can take it out. You’re able to get pregnant quickly after the implant is removed. You can keep track of your insertion and removal dates using our birth control app. 
+Does the implant prevent STDs?
+Nope. Nexplanon doesn't protect against STDs. Luckily, using condoms or internal condoms every time you have sex does lower your chances of getting or spreading STDs. So using condoms with your implant is the best way to prevent infections.
+Once a nurse or doctor inserts the birth control implant into your arm, it’s almost mistake-proof, making the birth control implant one of the safest, most effective, and convenient methods available.
+How effective is the implant?
+The implant is one of the best birth control methods out there — it’s more than 99% effective. That means fewer than 1 out of 100 people who use Nexplanon will get pregnant each year. It doesn’t get much better than that.
+The implant is so effective because there's no chance of making a mistake. Since it’s in your arm, you can’t forget to take it, or use it incorrectly. It protects you from pregnancy all day, every day for up to 5 years. If you decide you want to get pregnant, a nurse or doctor can take it out and you can get pregnant right away.
+The implant doesn’t protect you from STDs, so use condoms along with the implant to help protect you from both pregnancy and STDs. That’s how you make sex worry-free.
+How long does it take for the birth control implant to work?
+If you get Nexplanon during the first 5 days of your period, you’re protected from pregnancy right away.  
+If you get the implant at any other time in your cycle, use some other form of birth control (like condoms) during the first week. After that first week, the implant starts working and you’re protected from pregnancy for up to 5 years. That’s why it’s called get-it-and-forget-it birth control.
+
+You can get the implant from your nearest Planned Parenthood health center or from another nurse or doctor. You may be able to get your implant for free or at low cost.
+
+How much does a birth control implant cost?
+Getting your birth control implant — also called Nexplanon — can cost anywhere between $0 and $2,300. Implant removal can cost between $0 and $300. But the good news is that implants are totally free (or low cost) with most health insurance plans and some other government programs.
+Even if the implant costs more than other methods up-front, it ends up saving you money in the long run because it lasts for 5 years.
+If you’re worried about cost, check with your local Planned Parenthood health center to find out if they can help you get birth control that fits your budget.
+Planned Parenthood can also help you get health insurance — most insurance plans must cover birth control with no out-of-pocket cost to you. Learn more about health insurance and birth control.
+Where can I get the birth control implant?
+Nexplanon has to be put in your arm by a doctor or nurse who knows how to do it.  Call your gynecologist, a family planning center, or your local Planned Parenthood health center to find out more about getting the implant.
+Can I get the birth control implant for free or at low-cost?
+There’s a good chance you can get the implant for free (or at a reduced price) if you have health insurance. Most insurance plans must cover all methods of birth control, including the implant.
+If you don’t have health insurance, you’ve still got options. Depending on your income and legal status in the U.S., you may be able to enroll in state programs that can help you pay for birth control and other health care.
+Planned Parenthood works to provide you with the services you need, whether or not you have insurance. Most Planned Parenthood health centers accept health insurance, and many charge less for services and birth control depending on your income. Contact your nearest Planned Parenthood health center for more information.
+
+
+What’s an IUD?
+An IUD is a tiny device that's put into your uterus to prevent pregnancy. It’s long-term, reversible, and one of the most effective birth control methods out there.
+What does IUD stand for?
+IUD stands for Intrauterine Device (basically: a device inside your uterus). It's a small piece of flexible plastic shaped like a T. Sometimes it’s called an IUC — intrauterine contraception.
+What are the types of IUDs?
+There are 5 different brands of IUDs that are FDA approved for use in the United States:
+Paragard
+Mirena
+Kyleena
+Liletta
+Skyla
+
+These IUDs are divided into 2 types:
+hormonal IUDs (Mirena, Kyleena, Liletta, and Skyla).
+copper IUDs (Paragard) and
+The Paragard IUD doesn’t have hormones. It’s wrapped in a tiny bit of copper, and it protects you from pregnancy for up to 12 years.
+The Mirena, Kyleena, Liletta, and Skyla IUDs use the hormone progestin to prevent pregnancy. Progestin is very similar to the hormone progesterone that our bodies make naturally. Mirena works for up to 8 years. Kyleena works for up to 5 years. Liletta works for up to 8 years. Skyla works for up to 3 years.
+How do IUDs work?
+Both copper IUDs and hormonal IUDs prevent pregnancy by changing the way sperm cells move so they can't get to an egg. If sperm can’t make it to an egg, pregnancy can’t happen.
+The Paragard IUD uses copper to prevent pregnancy. Sperm doesn’t like copper, so the Paragard IUD makes it almost impossible for sperm to get to that egg.
+The hormones in the Mirena, Kyleena, Liletta, and Skyla IUDs prevent pregnancy in two ways: 1) they thicken the mucus that lives on the cervix, which blocks and traps the sperm, and 2) the hormones also sometimes stop eggs from leaving your ovaries (called ovulation), which means there’s no egg for a sperm to fertilize. No egg, no pregnancy.
+One of the awesome things about IUDs is that they last for years — but they’re not permanent. If you decide to get pregnant or you just don’t want to have your IUD anymore, your nurse or doctor can quickly and easily take it out. You’re able to get pregnant right after the IUD is removed.
+Can IUDs be used as emergency contraception?
+Yes! The Paragard, Mirena, and Liletta IUDs work super well as emergency contraception. If you get one of these IUDs put in within 120 hours (5 days) after unprotected sex, it’s more than 99% effective. It’s actually the most effective way to prevent pregnancy after sex.
+Another great thing about using an IUD as emergency contraception: you can keep it and have really effective birth control that you can use for up to 8 to12 years (depending on which kind you get). The other kind of emergency contraception is the morning-after pill. You can take it up to 5 days after unprotected sex to reduce the risk of pregnancy.
+The IUD is almost mistake-proof, making it one of the most effective methods available.
+How effective are IUDs when used as birth control?
+IUDs are one of the best birth control methods out there — more than 99% effective. That means fewer than 1 out of 100 people who use an IUD will get pregnant each year.
+IUDs are so effective because there's no chance of making a mistake. You can’t forget to take it (like the pill), or use it incorrectly (like condoms). And you're protected from pregnancy 24/7 for 3 to 12 years, depending on which kind you get. Once your IUD is in place, you can pretty much forget about it until it expires. You can keep track of your insertion and removal date using our birth control app. 
+How effective are IUDs when used as emergency contraception?
+The Paragard (copper), Mirena, and Liletta IUDs are the most effective method of emergency contraception available. If you get one of these IUDs put in within 120 hours (5 days) after having unprotected sex, it’s more than 99.9% effective at preventing pregnancy. Then, if you want to, you can keep it and have really effective birth control that you can use for up to 8 to 12 years (depending on which kind you get).
+Do IUDs protect against STDs?
+No, IUDs don't protect against STDs. Luckily, using condoms or internal condoms every time you have sex does lower the chance of getting or spreading STDs. So using condoms with your IUD is the way to go.
+
+You can get an IUD from your local Planned Parenthood health center or another nurse or doctor. You may be able to get an IUD for free or at low cost.
+How much does an IUD cost?
+Getting an IUD costs anywhere between $0 to $1,800. That’s a pretty wide range, but the good news is that IUDs can be free or low cost with many health insurance plans and some other government programs.
+Prices can also vary depending on which kind you get. The price of an IUD includes medical exams, getting the IUD put in, and follow-up visits.
+Even if an IUD costs more than other methods up front, they usually end up saving you money in the long run because they last for years.
+If you’re worried about cost, check with your nearest Planned Parenthood health center to see if they can hook you up with birth control that fits your budget.
+Can I get an IUD for free or low-cost?
+There's a good chance you can get an IUD for free (or for a reduced price) if you have health insurance. Most insurance plans must cover all methods of birth control, including IUDs.
+However, some plans don’t cover all brands of IUDs. Your health insurance provider can tell you which ones they pay for. Your doctor may also be able to help you get your birth control method of choice covered by health insurance. Learn more about health insurance and affordable birth control.
+If you don't have health insurance, you've still got options. Depending on your income and legal status in the U.S., you may qualify for state programs that can help you pay for birth control and other health care.
+Planned Parenthood works to provide you with the services you need, whether or not you have insurance. Most Planned Parenthood health centers accept health insurance, and many charge less for services and birth control depending on your income. Contact your nearest Planned Parenthood health center for more information.
+Where do I go to get an IUD?
+An IUD has to be put in by a doctor, nurse, or other health care provider. You can contact your gynecologist, family planning clinics, or your nearest Planned Parenthood health center to find out more about getting an IUD.
+
+The birth control shot — also called the Depo shot or Depo Provera — is an effective way to prevent pregnancy.
+Watch in ASL
+What is the birth control shot?
+The depo shot (AKA Depo-Provera) is an injection you get once every 3 months. It’s a safe, convenient, and private birth control method that works really well if you always get it on time.
+How does the birth control shot work?
+The birth control shot (sometimes called Depo-Provera, the Depo shot, or DMPA) contains the hormone progestin.  Progestin stops you from getting pregnant by preventing ovulation.  When there’s no egg in the tube, pregnancy can’t happen. It also works by making cervical mucus thicker. When the mucus on the cervix is thicker, the sperm can’t get through. And when the sperm and the egg can’t get together, pregnancy can’t happen.
+Does the shot protect against STDs?
+No. The shot is really good at preventing pregnancy, but it won’t protect you from sexually transmitted infections.
+Luckily, using condoms every time you have sex really lowers the chance of getting or spreading STDs. The other great thing about condoms is that they also protect against pregnancy, which means that using condoms along with the shot gives you awesome pregnancy-preventing power!
+How do I make the shot work best for me?
+To get the shot’s full birth control powers, you have to remember to get a new shot every 12-13 weeks. That’s about every 3 months, or 4 times a year. Most of the time, a doctor or a nurse must give you the shot. So you have to make an appointment at a health center, and then remember to go to the appointment. But you also may be able to get a supply of shots at the health center to bring home and give yourself.  You can use our birth control app to keep track of when you need to get your next shot, and any upcoming shot appointments. 
+You can start using the birth control shot whenever you want. If you get your first shot within the first 7 days after the start of your period, you’re protected from pregnancy right away. If you get it at any other time in your cycle, you need to use another form of birth control (like a condom) for the first week after getting the shot.
+After your first shot, it’s all about remembering when to get your follow-up shots. Here are some tips to make sure you stay on top of it:
+Use our birth control reminder app or set an alarm on your phone.
+Add it to whatever calendar you use on a daily basis.
+Ask friends, family members, or your partner to remind you.
+Bottom line: do whatever works for you to make sure you get your follow-up shots about every 12-13 weeks.
+If you’re 2 or more weeks late getting your shot, your doctor or nurse may ask you to take a pregnancy test, or tell you to use emergency contraception if you had vaginal sex in the previous 120 hours (five days).
+Want to be extra, super sure you don’t accidentally get pregnant? Also use a condom every time you have vaginal sex. Condoms are the only way to help protect yourself from STDs, so using the shot with condoms is the way to go.
+
+The birth control shot (Depo-Provera) is a very effective method of birth control. It works best when you get the shot every 12 weeks.
+How effective is the birth control shot?
+When used perfectly, the birth control shot effectiveness is more than 99%, meaning less than 1 out of every 100 people who use it will get pregnant each year. But when it comes to real life, the shot is about 96% effective, because sometimes people forget to get their shots on time. So, in reality, about 4 out of every 100 shot users will get pregnant each year.
+The better you are about getting your shot on time, the better it will work. But there’s a very small chance that you could still get pregnant, even if you always get the shot on time.
+If effectiveness is the most important thing to you when picking what birth control to use, you might want to check out IUDs and the implant. They’re the most effective kinds of birth control. But if you decide the shot is right for you, make sure you always get your follow-up shots on time.
+What if I’m late getting my birth control shot?
+If you get your shot late, you may not be protected from pregnancy — but it depends on how late you are. You can get your follow-up shots as early as 10 weeks after your last shot, or as late as 15 weeks after your last shot.  But, if you get your shot more than 15 weeks after your last shot, you’ll need to use another method of birth control, like a condom, for the first week after getting your shot.
+If you have vaginal sex without using a condom more than 15 weeks after your last shot, you should use emergency contraception. You may also need to take a pregnancy test before getting your next shot.  The best way to prevent pregnancy while using the shot? Make sure you always get your shot on time, every time.
+The birth control ring is a safe and convenient way to prevent pregnancy — you just put a small ring in your vagina once a month.
+What is the birth control ring?
+The birth control ring (AKA the vaginal ring, or the ring) is a safe and convenient birth control method that works really well if you always use it correctly. You wear a small, flexible ring inside your vagina, and it prevents pregnancy 24/7 by releasing hormones into your body. The ring has lots of other health benefits, too. There are 2 kinds of birth control rings: NuvaRing and Annovera.
+Get a ring prescription through your phone—no appointment necessary!
+Download the Planned Parenthood Direct app today to submit a request.
+How Does NuvaRing Work?
+Each NuvaRing lasts for up to 5 weeks. You take your old NuvaRing out of your vagina and put in a new one about once a month, depending on the ring schedule you choose. You can also use NuvaRing to safely skip your period if you want to. Read more about how to use NuvaRing.
+How Does Annovera work?
+One Annovera ring lasts for 1 year (13 cycles). You put the Annovera ring in your vagina for 21 days (3 weeks), then take it out for 7 days — Annovera comes with a case to safely store it during your ring-free week. After 7 ring-free days, put Annovera back in your vagina. 
+How does the birth control ring prevent pregnancy?
+The ring works by stopping sperm from joining with an egg (which is called fertilization).
+Like most birth control pills, the ring contains the hormones estrogen and progestin. These are similar to the hormones our bodies make naturally. You wear the ring inside your vagina, and you absorb the hormones into your body though your vaginal lining.
+The hormones in the ring stop ovulation. No ovulation means there’s no egg hanging around for sperm to fertilize, so pregnancy can’t happen.
+The ring’s hormones also thicken the mucus on your cervix. This thicker cervical mucus blocks sperm so it can’t swim to an egg — kind of like a sticky security guard.
+How do I make the ring work best for me?
+To get the vaginal ring's full birth control powers, you have to use it correctly. Making a mistake — like forgetting to refill your prescription or not putting your ring in on time — is the main reason why people might get pregnant when they’re using the ring.
+Here are some ways to help make sure you stay on schedule:
+Use a birth control reminder app or set an alarm on your phone.
+Use a calendar to mark the days you need to take out the ring, put in the ring, and get a new ring.
+Be birth control buddies with friends or family members who also use the ring, and help each other remember.
+Your partner can help remind you.
+Bottom line: do whatever works for you to make sure you use the ring correctly and replace it on time, all the time.
+It’s also important to take care of your birth control ring properly:
+Keep your ring(s) in the same place so you don’t lose them.
+Store NuvaRings at room temperature, and away from direct sunlight for up to 4 months (16 weeks). Keep any NuvaRings that you won’t use within 4 months in the refrigerator.
+When you take Annovera out, wash the ring with mild soap and lukewarm water, pat it dry with a clean paper towel or cloth, and store it in the case. Keep Annovera away from children, pets, and extreme temperatures when it’s out of your body. Don’t put Annovera in the refrigerator.
+When the ring is in your vagina, don’t use any vaginal products with oil or silicone in them — no oil or silicone-based suppositories, creams, gels, or lubricants. Water-based lubes are OK to use.
+Don’t use the birth control gel Phexxi with any kind of birth control ring.
+Want to be extra sure you don’t accidentally get pregnant? You can also use a condom every time you have vaginal sex. That way you’ll be protected against STDs, too.
+Does the ring protect against STDs?
+Nope. The birth control ring is really good at preventing pregnancy, but it won’t protect you from sexually transmitted infections.
+Luckily, using condoms every time you have sex really lowers the chance of getting or spreading STDs. Condoms also protect against pregnancy — so using condoms and the ring together gives you awesome pregnancy-preventing power.
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+How your menstrual cycle can impact exercise and athletic training
+There are two main phases of the menstrual cycle: the follicular phase and the luteal phase.
+What is the follicular phase? The follicular phase happens during the first half of your cycle. What is the luteal phase? The luteal phase is the second half of your cycle. These two halves feature distinctly different hormone levels, with lower levels during the follicular phase and higher levels during the luteal phase.
+Researchers and physicians are discovering that these hormone levels have a big impact on muscle development and how an athlete’s body uses energy.
+The follicular phase and athletic performance
+With a lower level of hormones during the first phase of your menstrual cycle, your body is primed to maximize hard training efforts. This means your body is better able to access stored carbohydrates, making this an ideal time for high-intensity training. It’s also easier to build and maintain muscle, which means this is also a great time to emphasize muscle-building exercises.
+The follicular phase starts with day one of your cycle. You’ve recently lost some blood, so your body has a greater need for iron. Also, due to the shedding of the uterine lining during this time, there are a few days of increased inflammation. But during this lower hormone phase, hydration is easier, and you have a more even, cooler body temperature.
+The luteal phase and athletic performance
+During the back half of your menstrual cycle, your body is preparing for your next period or pregnancy, if you happened to conceive during this cycle. This means your hormones are running at a higher level, due to an increase in estrogen and progesterone. More hormones means a decrease in anabolic, or muscle-building, capacity. This means that it’s time to take it easier, focusing on lower-intensity workouts with more recovery time.
+Also, rather than being able to easily access stored carbohydrates, your increase in hormones has that energy locked up tight. Now, your body needs fuel from extra carbs and calories from the outside (that is, your plate). Plus, your body also needs more water during the luteal phase – more hormones means a greater risk of dehydration.
+Why women’s athletic research is catching up – the role of hormones
+Let’s address the big question in the room. Why haven’t we discovered this sooner? It all comes down to the primary focus of early sports medicine science: male athletes. As a result, many of the results from past nutrition and training research apply perfectly to men, but not so much for women.
+Fortunately, as the field has become more diverse, more recent women’s sports medicine research has produced a wealth of information on how the female bodies interact with activity and nutrition. And it shouldn’t come as much of a surprise that the more we study, the more we discover just how distinct and different a woman’s needs really are.
+Even more importantly, we’re finding that those needs aren’t particularly constant from week to week. A woman’s hormones – affected by age, maturity and pregnancy history – set the pace for her reproductive system and physical performance.
+We’re finding that hormone levels can influence everything from a woman’s susceptibility to certain injuries to how your body processes food and even how flexible your joints are. Of course, as physicians and dietitians, we’re just starting to scratch the surface – plenty more research needs to be done in a lot of areas. However, there’s a lot you can do with what we know now to hack your menstrual cycle and make it work for you.
+Getting to know your cycle by tracking your period
+Of course, the first step of taking advantage of your menstrual cycle’s phases is actually knowing when they are. Fortunately, there are many tracking apps out there on both Apple iOS and Android. Here are some popular apps:
+Clue
+Flo
+FitrWoman
+You can also track your cycle through your Garmin, Apple Watch or Fitbit – both provide tools within their respective apps.
+Exercise and nutrition tips for the two phases of your menstrual cycle
+Once you start to see patterns emerge from the app that you choose, you can start to train and eat according to the phase that you’re in.
+The follicular phase
+Go for it – As we mentioned earlier, this is the phase where your body is better able to use the energy from stored carbohydrates. Feel free to attack higher-intensity workouts that build fitness, as well as focus on resistance training to build muscle.
+Iron woman – At this phase, your body is craving iron. Familiar sources like red meat, dark chicken meat and shellfish should be on the menu. However, don’t forget that whole grains and legumes like beans, peas, chickpeas, lentils and soybeans can also deliver the iron you need.
+Get fishy – In addition, eating foods high in omega-3 fatty acids will help fight increased inflammation. Think salmon, mackerel, tuna, herring and sardines, along with nuts, seeds and plant oils. As with iron, you can use supplements to get what you need, but getting these nutrients from food is best.
+Relax with the water – Your body has an excellent handle on staying cool and hydrated during this phase. Definitely make sure you’re getting enough water, but don’t make it a massive priority.
+The luteal phase
+Tread lightly – Your body is in prep mode, so it’s not a great time to go hard on your training. Switch up to low-intensity workouts with more recovery time than usual. You can try pushing the intensity, but listen if your body is begging you to stop.
+Eat up – This is when you need to get your fuel from carbohydrates both before and during workouts.
+Listen to your body – During these weeks, you will probably feel hungrier than usual. This is completely normal. In fact, your body uses up 5-10% more calories during this premenstrual phase. Don’t fight it and listen when your body is telling you to eat.
+Be “water aware” – It can be more difficult to stay hydrated during the luteal phase, so keep water at hand, especially during and after workouts.
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