Learn how to do high-intensity interval training (HIIT) the right way for better body composition, metabolic health, and sustainable weight loss. Avoid the common mistakes that most women make HIIT work for your female body!

Normally I don’t track my weight very closely, but my clothes are starting to feel tight and I am puffy all over. My joints are achy and my digestion is sluggish. It’s less about the weight and more about my mood and energy—heavy. This blog outlines my hormone-friendly approach to losing 10 lb without restriction.

Learn why women should develop a dedicated core and pelvic floor practice with a few key exercises to increase strength and awareness. Includes a FREE 12-minute core and pelvic floor workout!

Stuck in a Workout Funk? Discover why you might be hitting a plateau in your fitness routine and how to break through it!

Find a list of the most common fitness goals I hear from women with resources and practical guidance to help you crush them all! Learn how to support consistency, weight loss, building strength, stress relief, and more!

Most women will benefit from the occasional tracking exercise to get a better understanding of where they land on average. Still, I always encourage my clients to approach calorie tracking as an information gathering exercise, not as a measure of success or failure.

If you are a woman, muscle is your MOST valuable asset in aging. Whether you are in your reproductive years, moving through stages of pregnancy and childbirth, or transitioning through perimenopause, you simply can’t go wrong with strength training to make more muscle.

This is your quick-start guide to hormone-friendly and menstrual cycle-informed exercise for women. It’s time to upgrade exercise from a fixed and prescriptive routine to intuitive self-care with workouts that are optimized for your female physiology.

Did you know that your immune system cyclical and changes with your hormone fluctuations? For instance, you’re more likely to get sick in the second half of your cycle, especially during the onset of your period. This article will offer a high-level overview of your cyclical immune response with ways to cycle sync self-care for better health.

Cardiovascular conditioning has a place in any balanced movement practice and this blog will help you enjoy cardio workouts in a better, menstrual cycle-informed way. BONUS: FREE Guided Cardio Workout!

Perimenopause is the sometimes tricky transition between your fertile years and postmenopause. This blog teaches you how to adapt exercise to your hormones even if your menstrual cycle is hard to pin down. This is also a great approach to cyclical fitness for irregular periods or acute life stress. BONUS: Get a free perimenopause workout calendar!

The wide-ranging benefits of building muscle—especially for menstruating women—are no secret. This article explores the progressive overload principle in a strength training context for the purposes of increasing and maintaining muscle mass.

A periodized approach to exercise and nutrition results in greater body composition change than caloric restriction and exercise alone. The key is to reliably fuel your body during pre-workout and recovery windows and reserve your strategic weight loss efforts for the rest of the time.

Intermittent fasting might work for mice and men, but for menstruating women, this approach can often produce undesirable effects. Learn how to leverage your innate metabolic flexibility instead—no fasting is required to regularly flip this switch!

When you work with your brain chemistry and changing physiology, you can get creative with how you support your daily practice—everything from planting environmental cues to eliminating obstacles and getting crystal clear on what drives you. 

The ovulatory phase is a very powerful time for menstruating women. This mid-cycle inflection point is a time to capitalize on your brain chemistry and continue building the foundations of a strong movement habit.

When brain fog sets in and energy levels are unpredictable, learn how to stay consistent with exercise during the luteal phase when your habits are put to the test!

The menstrual phase is an appropriate time for introspection when you have greater connectivity in the brain. Use the container of your daily practice to reflect on the progress you’ve made and celebrate all the ways you showed up for yourself.

With a few practical changes to food and fitness during the first and last weeks of your cycle, you can be on your way to reduced PMS and period pain.

Learn how to supplement strategically and use movement as medicine for cramps, headaches, and other menstrual malaise.

If you struggle with moderate to severe period symptoms, you’re most likely familiar with a variety of over-the-counter pain relievers which many women have come to rely on for menstrual pain.

In this post, you’ll learn exactly how NSAIDs work to reduce period pain and the underlying consequences that menstruating women face with prolonged use.