What this student has to say...

Hillary was in the process of doing intense yet random YouTube workouts for years but feeling like her body hurt and not tapped into her cycle. Through this program, she was able to relieve some body aches and workout with her hormones to build strength! Go Hillary!

Course Includes:

This is a self-paced guided fitness program designed to help you get fit while optimizing your hormones!

  • PERSONALIZED ASSESSMENT: The week #1 Movement Assessment helps you determine alignment and where you need more strength and mobility before you start working out! You'll get a personalized warm up and cool down!

  • PROGRESSIVE ROUTINE: The progressive routine helps you make those strength and muscle gains as you go throughout the program. We have built in rest periods too (no pun intended).

  • GUIDANCE: although I might not be with you 1:1, the program has built in guidance to help you understand your cycle and how fitness can be a part of your life.

Course curriculum

    1. Watch this video FIRST!

    2. How to Use this Cyclical Fitness Course

    3. Your Workout Equipment

    4. FAQs

    1. Before you go...

    2. Assessment - START HERE

    3. Assessment Review Toolbox

    4. Assessment Review Quiz (See corrective routines here)

    1. How to Approach this Bleed Phase Movement Routine:

    2. Day 1: Bleed Phase - Cramp Relief

    3. Day 2: Bleed Phase - Sunrise Workout

    4. Day 3: Bleed Phase - Mobility

    5. What to do if your bleed stops earlier or later...

    6. Day 4: 30-minute Walk or Rest

    7. Day 5: Bleed Phase - Sunrise Workout

    8. Day 6: 30-minute Walk or Rest

    9. Day 7: Bleed Phase / Follicular Phase - Lower Body Tone

    10. Day 8: Follicular Phase - Body Weight Glute and Bands

    11. Day 9: Follicular Phase - Upper Body Tone

    12. Day 10: Follicular Phase - Rest / Walk -or-Jog

    13. Day 11: Follicular Phase - Activating your core 101 + interval cardio

    14. Day 12: Follicular Phase - Glute Body Weight and Bands

      FREE PREVIEW

    15. How do I know I'm in my Ovulatory phase?

    16. Day 13: Ovulatory Phase - Activating Your Core 101 + Interval Cardio

    17. Day 14: Ovulatory Phase - Movement Assessment

    18. Ovulatory Phase: Day 14 - Assessment Review

    19. 2nd Assessment Review Quiz

    20. Day 15: Ovulatory Phase - Upper Body tone

      FREE PREVIEW

    21. Day 16: Ovulatory -or- Luteal Phase - Glute Body Weight & Bands

    22. Day 17: Ovulatory / Luteal Phase - 30-minutes cardio

    23. Day 18: Luteal Phase - Activating your core + interval cardio

    24. Day 19: Rest day!

    25. Day 20: Luteal Phase - Glute Body Weight and Bands

    26. Day 21: Luteal Phase - 30-minute walk

    27. Day 22: Luteal Phase - Activating your Core 101 + interval cardio

    28. Day 23: Luteal Phase - Rest / Optional Walk

    29. What to do if your bleed starts earlier or later.

    30. Day 24: Luteal Phase - Glute Body Weight and Bands

    31. Day 25: Luteal Phase - 30-minute walk

    32. Day 26: Luteal Phase - Activating your Core 101 + interval cardio

    33. Day 27: Luteal Phase - Rest / Optional Walk

    34. Day 28: Luteal Phase - Glute Body Weight & Bands

    35. Day 29: Luteal Phase - 30-minute walk

    1. Day 1: Bleed Phase - Cramp Relief or REST DAY

    2. Day 2: Bleed Phase - Sunrise Workout

    3. Day 3: Bleed Phase - Mobility

    4. Day 4: Bleed Phase - Glute Body Weight & Bands

    5. Day 6: Bleed Phase - REST -or- 30 minute walk

    6. What to do if your bleed stops earlier or later...

    7. Day 5: Bleed Phase - Glute Body Weight and Bands

    8. Day 8: Follicular Phase - Lower Body Tone

    9. Day 6: Bleed Phase - 30-45 minute walk

    10. Day 7: Bleed Phase - Upper Body Tone

    11. Day 9: Follicular Phase - Upper body bands with kettle bell

    12. Day 10: Follicular Phase - Rest / Optional 30-minute Walk or Jog

    13. Day 11: Follicular Phase - Abs Strength + Interval Cardio

    14. Day 12: Follicular Phase - Lower body bands and kettle bell

    15. Day 13: Ovulatory Phase - Abs Strength + interval cardio

    16. Day 14: Ovulatory Phase - 3rd Assessment

    17. Assessment Review Video

    18. Day 15: Ovulatory Phase - Upper body bands with kettle bell

    19. Assessment Review Quiz

    20. Day 16: Ovulatory Phase - Glute Strength

    21. Day 18: Luteal Phase - Abs / Strength + level 1 -or-2 interval cardio

    22. Day 17: Ovulatory / Luteal Phase - 45-60 minute walk

    23. Day 19: Luteal Phase - Rest day!

    24. Day 20: Luteal Phase - Glute Strength

    25. Day 21: Ovulatory / Luteal Phase - 45-60 minute walk

    26. Day 22: Luteal Phase - Abs / Strength + level 1 -or-2 interval cardio

    27. Day 23: Luteal Phase - Rest / Optional Walk

    28. Day 24: Luteal Phase - Luteal Phase Cardio

    29. Day 25: Luteal Phase - 45-60 minute walk

    30. Day 26: Luteal Phase - Abs Strength + level 1 -or-2 interval cardio

    31. Day 27: Luteal Phase - Rest / Optional Walk

    32. Day 28: Luteal Phase - Luteal Phase Cardio

    33. Day 29: Luteal Phase - 45-60 minute walk

    1. Day 1: Bleed Phase - Cramp Relief -OR- REST

    2. Day 2: Bleed Phase - Sunrise Workout

    3. Day 3: Bleed Phase - 30-minute walk

    4. Day 4: Bleed Phase - Lower Body Tone

    5. Day 5: Bleed Phase - Upper Body Tone

    6. Day 6: Bleed Phase - 30-minute Walk or Rest

    7. Day 7: Bleed / Follicular Phase - Lower Body tone

    8. Day 8: Follicular Phase - Lower body bands and kettle bell power

    9. Day 9: Follicular Phase - Upper Body Power

    10. Day 10: Follicular Phase - Rest / Walk -or-Jog

    11. Day 11: Follicular Phase - Abs Power + interval cardio

    12. Day 12: Follicular Phase - Lower body bands and kettle bell power

    13. Day 13: Follicular Phase / Ovulatory Phase - Abs Power + interval cardio

    14. Day 14: Ovulatory Phase - 4th Assessment

    15. Day 14: Ovulatory Phase - Assessment Review Video

    16. Day 14: Ovulatory Phase - Assessment Review Quiz

    17. Day 15: Ovulatory Phase - Upper Body Power

    18. Day 16: Ovulatory Phase - Glute Power

    19. Day 17: Ovulatory / Luteal Phase - 45-60 minute walk

    20. Day 18: Luteal Phase - Abs / Strength + level 1 -or-2 interval cardio

    21. Day 19: Rest day!

    22. Day 20: Luteal Phase - Full Body Luteal Phase Workout

    23. Day 21: Luteal Phase - 45-60 minute walk

    24. Day 22: Luteal Phase - Abs Strength + level 1 -or-2 interval cardio

    25. Day 23: Luteal Phase - Rest / Optional Walk

    26. Day 24: Luteal Phase - Full Body Luteal Phase Workout

    27. Day 25: Luteal Phase - 45-60 minute walk

    28. Day 26: Luteal Phase - Abs Strength + level 1 -or-2 interval cardio

    29. Day 27: Luteal Phase - Rest / Optional Walk

    30. Day 28: Luteal Phase - Full Body Luteal Phase Workout

    31. Day 29: Luteal Phase - 45-60 minute walk

    1. Congrats!

    2. Before you go...

About this course

  • $250.00
  • 109 lessons
  • 26.5 hours of video content

Pricing options

I offer flexible payment options to help you make this investment comfortably for you!

About me:

Hi! I'm Omega - professionally I have my BA in exercise science, I am a menstrual cycle educator and creator of the Certification Program (Confident Menstrual Cycle Coach Academy), where I help personal trainers optimize and balance their client's hormones using science-backed cyclical health, fitness and nutrition. In my personal life - I became a personal trainer when I was 18 and started doing fitness competitions shortly there after. During that time, I didn't have a period for 6 years, had PCOS and hypothyroid syndrome, so it's fair to say that I've seen the gamut when it comes to hormone imbalance. I've been able to optimize and balance my hormones and now it is my joy to teach others how to do it through fitness and nutrition!

FAQ

  • My cycle is shorter than 28 days, can I still do this program?

    Yes! When your cycle starts, simply skip ahead to the bleed phase movement routines!

  • My cycle is longer than 28 days, can this still work for me?

    If your cycle is longer than 34 days, this program wouldn't be for you. If it is shorter than 34 days, simply go back to the "day 22" workout and complete your cyclical workouts from your cycle day 28-34 (or when you start to bleed).

  • My cycles are irregular, is this for me?

    Unfortunately, if your cycles are irregular, this program wouldn't be a fit for you since the workouts are planned according to the cycle.

  • Do I need equipment?

    Yes. I provide an equipment list in the beginning of the program. You will need: looped bands, long bands and kettle bell and depending on your corrective routines you might need a tennis ball or foam roller. The investment costs anywhere from $20 - $50 on amazon. I provide links to all necessary equipment.

  • Can I do other workouts?

    You sure can. This program is designed to help you build strength in accordance with your fluctuating hormones. Each workout is programmed in with that intention in mind. Make sure that your extra workouts feel similar in energy to the workouts in the program. (IE: no spin classes on low intensity bleed days!)

  • Does this program get harder each month?

    Yes! This program is "progressive" meaning we bump up the intensity each month to get you the best results.

  • Can I go back and do the workouts after 3-months is up?

    Yes! You have lifetime access to this course and any updates I make. So you can simply start again at phase 1 with heavier weights / bands.

What to expect in week #1

Here is a sneak peak at the intro video. Week #1 is all about assessing where you're at RIGHT NOW so we can develop an action plan moving forward! The assessment is designed to help you understand your mechanics so you can choose from the corrective routines (warm up and cool downs) right for your body. These corrective routines help you prevent injury and do your cyclical workouts with good form!

Ready to Invest in your Cyclical Health?

This program helps you honor your cyclical hormones while building more strength and muscle so that you feel strong and empowered at each phase of the cycle.