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!

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!

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.

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.

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.

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.

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.

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.

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.

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.