Workouts For Every Fitness Goal
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!
How To Start Working Out With Your Menstrual Cycle
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.
Let’s Bring Back Cardio For Women (+ FREE Guided Workout!)
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!
Workouts for Perimenopause & Irregular Periods
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!
How to Cycle Sync Your Strength Training Workouts to Build and Maintain Lean Muscle
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.
Cycle Syncing Exercise Fuel for Weight Loss
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.
Why Intermittent Fasting Doesn’t Always Work For Menstruating Women
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!
Use Strategic Cycle Syncing to Start a Daily Exercise Habit in the Follicular Phase
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.
Build Momentum Toward Consistent Exercise Habits in the Ovulatory Phase
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.
Putting Your Exercise Habits to the Test in the Luteal Phase
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!
Sticking to Exercise Habits on Your Period—Rest, Reflection, and Realignment
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.
The Best Period Protection For Exercise—How To Find What Works for You
When it comes to working out on your period, the last thing you want to worry about is faulty protection, discomfort, and leaks. While tampons may still be the go-to for many menstruators, it might be time to jump on the trend toward a more sustainable option.
The YES List—How to Balance Self-Care and Working Out On Your Period
When you allow your workouts to mirror your natural energy fluctuations, all it takes is a few minor adjustments in timing, intensity, and style to help you remain active, destress, and more effectively reach your fitness goals.
The Path to Pain-Free Periods—Food and Lifestyle Changes For Happier Flow Days
Your pain-free and healthy period starts in the luteal phase. The investment you make in nutrition and recovery during your premenstrual days will pay dividends when your period arrives. Learn how to adapt diet, exercise, and lifestyle to reduce PMS and period pain.
How to Exercise On Your Period—Rest First, Then Work
While often associated with cramping and fatigue, the cyclical hormone dip during your period opens a unique window of opportunity for your fitness goals. Learn how to leverage your hormones and work out on your period.
Decoding Your Cyclical Metabolism And Feeding Your Flow
The female body is an expertly designed system that supports the cyclical potential for life. As a result, a menstruating woman’s metabolism operates at a very high efficiency and varies throughout her cycle according to fluctuating hormones. This changing inner chemistry serves a unique reproductive mission, but it can also inform the way we nourish our bodies to support energy levels and vitality all month long.
Cycle-Friendly Exercise Fuel With A Hormone-Balancing Boost
Whether you’ve been seed cycling for years or are in the early stages of exploring this holistic hormone-balancing practice, you can upgrade your pre-and post-workout fuel with a cycle-friendly boost that supports your menstrual rhythm by modulating the key players of estrogen and progesterone.
Exercise and Your Menstrual Cycle.
It’s more than just working out. In this conversation with the lovely Sarah Byrne, we discuss the struggle that many menstruators face when trying to fit into a 24-hour paradigm. We trade practical guidance for surrendering to the flow and how to let the people we care about into that process.
5 Tips For The Best At-Home Workouts
There are a lot of reasons why you might be moving your workouts to your homebase. Whatever your motivation is for sweating it out at home, there are a few quick ways that you can make the most of your at-home workouts and stay motivated along the way.
Tools for Embodiment: Mantra
While workouts alone can bring a host of benefits for mind and body, the practice of embodied exercise can up level any movement style to create mindful habits, carve new neural pathways, and help us show up the way we want to in the world. When we layer instruments of embodiment onto a workout or exercise routine, we create a practice of self care that can have lasting impact on our well being.