Are you ready to build your balanced body?
This is your complete guide to cyclical fitness with a 12-week scalable strength & yoga program for every balanced body.
Maybe this sounds familiar…
You’ve tried fitness programs that feel good for a while, but you eventually lose motivation for lack of results.
You're exhausted from swinging between extremes with an all-or-nothing approach.
You don’t have a lot of time to devote to exercise (and even less time to program your own workouts).
You're already syncing movement to your cycle, but you’re still not feeling your best.
You want more energy for the things and people that matter to YOU.
You deserve more from working out and I’m here to help you find fitness freedom.
Traditional fitness doesn’t always work for women.
Most workout programs do not account for your natural performance arc—either progressing out of alignment with your physiology or demanding a constant intensity.
This can lead to plateaus or lost progress when you get stuck in a pattern of working too hard or not hard enough.
Cyclical fitness is not linear—and neither are you!
In a cyclical model of exercise and fitness, we modify the progression of training such that it mirrors your changing hormones
Your performance moves in an arc, not a straight line.
You’re more like the moon and less like the sun.
Your performance has a cycle too.
If you’re a menstruating woman, you may not fit neatly into a 24-hour box. Your energy, performance, and priorities fluctuate according to your hormones in a cyclical monthly rhythm and your workouts should too!
pathways
energy use & storage
Your sex hormones influence the way your body uses and stores energy to maintain balance in each phase.
performance
EFFORT & RECOVERY
The presence of sex hormones has a direct impact on physical performance and the way you feel during exercise.
priorities
MAKING MUSCLE
Changing hormones prime your body for either building tissues (like muscle and fat) or breaking them down.
It’s time to optimize the way you exercise according to your female physiology.
There’s a time of the month for that.
There are a number of training modes that address different components of fitness—endurance, strength, power, mobility, etc.
The beautiful thing is, your cyclical body is optimized for these different modes based on where you are in the menstrual cycle.
The Balanced Body optimizes your workouts to mirror your cycle.
Low hormones mean quicker recovery, better carb utilization, and more efficient cooling. This is when we prime your body for building muscle in challenging workouts.
This transition phase from low to high hormones is marked by a dramatic estrogen surge. Take advantage of anabolic (building) hormones for peak performance and building muscle.
High hormones bring changes in energy and performance. In the presence of carb sparing and catabolic (breakdown) metabolism, lower intensity efforts will preserve your hard-earned muscle.
Leading up to and during your period, the strategy is to protect your body against inflammation and stress. Rest days and gentle practices can promote circulation and healthy flow.
The Balanced Body is a complete guide to female fitness that includes both theory and practice.
Part I: the theory
3+ hrs of self-paced lessons
Hormones, stress, immune function, and how to map your cyclical rhythm.
Traditional fitness principles and how to optimize them for your female physiology with a roadmap in each phase.
How to fuel your active metabolism for weight loss and design workouts that build muscle (and burn fat) without disrupting hormones.
Part II: the practice
12-week workout program
Implement an exercise rhythm that replenishes energy and promotes recovery.
Build muscle in support of weight loss and body composition change.
Follow 60+ expertly programmed workouts to guide you every step of the way.
Break through fitness plateaus and finally build your balanced body!
This is a course in applied body literacy and cyclical fitness.
Curriculum
Module No. 2: Your Cyclical Fitness Roadmap
Learn how to stop working out and start working in with a practical guide to embodied exercise and cyclical strength training. Decode your physiology with a cycle-informed roadmap that optimizes training for your balanced body.
Module No. 4: Fueling Your Active Metabolism
Upgrade your nutrition and workout fuel to get the most out of each session. Get a cycle-informed weight loss strategy and a deep dive on protein requirements for menstruating women. (Hint: it’s way more than you think!)
Module No. 1: Hormones & Cycle Awareness
We’ll examine the sex hormones that govern your menstrual cycle and how they influence your metabolism, immune function, and creative flow. We’ll also touch on cycle tracking and body literacy practices.
Module No. 3: Stress & Cyclical Sabotage
Finally break free from the chronic stress response that is stalling your progress and learn how to maximize results in each phase of your cycle. Learn how to exercise with your physiology so your workouts don’t stress you out!
Module No. 5: Results With Staying Power
Get a better understanding of how your brain influences your behavior in each phase and develop a consistent workout rhythm that won’t burn you out. Learn a cyclical approach to habit formation to set yourself up for long-term success!
The Balanced Body teaches you an embodied practice to upgrade your workouts.
Using movement as cyclical self-care.
Get into clear communication with your body and establish a relationship of trust. Come back from burnout with movement that replenishes your energy levels.
Be Moved Mindset
Practical techniques like breathing, reflection, and attention to support body literacy in a physical practice. Learn to move from intuition—more flow and less force.
Intuitive Exercise
Programming With Purpose
Every workout is curated with your cycle in mind. From the exercises to the rep scheme, you will be expertly guided through progressive workouts that deliver lasting results.
Upgrade your relationship with exercise in a 12-week program that unlocks your performance potential
Workouts
Month 02: Building Muscle & Intermediate Strength
Advance the basic movement patterns from month 01 to incorporate more complexity, power, and strength. Explore combination movements and strategic body positioning that will challenge your range of motion.
Month 01: Mastering Mechanics & Beginner Strength
Learn fundamental movement patterns to develop a strong foundation that you will build upon. Establish a baseline of strength and endurance that aligns with your cyclical physiology.
Month 03: Progression with Purpose & Advanced Strength
Continue advancing key movement patterns with heavier loads to develop muscle stability and control under tension. Play with exercises that demand postural strength and mobility with a range of progressions that give you room to grow!
Real words from real women in the lunae collective.
Olivia W.
@cyclicallyolivia
“lunae has been a game-changer for my body! The workouts make it easy to honor my cyclical nature & intuition.”
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I was burned out in programs telling me what my body needed, but Laura keeps it real. She listens to her body to adjust each workout. It makes me feel safe and gives me permission to listen to my own.
Laura P.
@balancedbomshells
“lunae is what female-focused fitness programs should look like—centered around hormones and monthly cycles!”
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This is one of the first and only programs that offers workouts and education centered around women's hormones and monthly cycle. Laura has done the research so you don't have to! Her programs truly help you align your mind, body and spirit while ditching the burnout and overwhelm women often feel with traditional workout programs.
Allison L.
@seaofqihealing
“lunae has been an integral part of my cycle-syncing journey and rekindled my love for movement.”
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Laura's knowledge of body alignment, energetics, and hormones are apparent in each practice. The diversity of the classes keeps me motivated and excited for my next workout. I've noticed changes in my energy level, mood, and muscle composition already!
What’s included in The Balanced Body?
Here’s what you get inside:
Cyclical Fitness Theory
Self-Paced Course
3+ hours of expertly curated video lectures that take you step-by-step through cycle awareness, embodied exercise, and strength training.
A detailed fitness roadmap in each cycle phase that teaches you how to program effective workouts that deliver lasting results.
A step-by-step protocol to fuel your body for sustainable weight loss and body composition goals.
Bonus lessons offering deep-dive learning on everything from blood sugar balance to hormonal birth control.
Beautifully designed workout logs, calendars, and cycle tracking worksheets to start building your cyclical fitness resource library.
Cyclical Fitness Practice 12-Week Workout Program
3 complete cycles of well-rounded exercise programming including strength and conditioning workouts as well as mobility and flow practices.
56 guided scalable strength-training workout videos with movement tutorials and progressions designed to challenge you as you grow!
12 thoughtfully sequenced yoga classes to complement your strength training and support the energetics present in each cycle phase.
Exclusive discount pricing on all lunae collective membership plans to support you long after you complete the program!
When you buy The Balanced Body, you get a $500 value for just $197!
Lifetime access to the Balanced Body course and workouts above.
Get the Balanced Body Map journal for FREE.
Make an investment in yourself that honors where you are while building the woman you want to become.
Still not sure if cyclical fitness will deliver results for you?
I’d love to be your ally as you learn about your cycle and begin charting your own path toward body literacy. The best part of my job is getting to connect with women like YOU.
Please reach out if you have any questions about this program or cyclical fitness in general!
