Free Guides & Workouts

This cyclical strength training upgrade teaches you how to optimize workouts according to your female body—get better energy, more muscle, and less stress when you ditch the workout dread and start looking forward to exercise.

With a two-part approach to working out during the menstrual phase, you can facilitate your body’s natural release during the heaviest flow days and then take advantage of lower hormone levels to build muscle, strength, and stamina as your bleed tapers off.

This printable guide gives you a high-level overview of all the ways to nourish your body and mind in alignment with your unique hormonal rhythm.

The step-by-step daily and phase-specific protocol that can help you get off the blood sugar rollercoaster and reduce PMS!

Embodiment practices to support your highest expression of self-worth, compassion, and love in each phase of your menstrual cycle.

Learn how to move and breathe for two with guidance on strength, conditioning, and flow workouts. This guide supports the prenatal movement series from lunae.