Work with me one-to-one
I help women step into their full power by combining movement, nutrition, mindset,
and the often-overlooked rhythm of their own menstrual cycles,
which is so important to consider!
As a personal trainer, group exercise coach, life coach, and hypnotherapist,
I’ve seen first-hand how transformation happens when we honour
the body’s natural patterns, not fight against them.
My approach is holistic and intuitive. Together, we explore the ways your
cycle affects energy, performance, and wellbeing, while integrating nutrition
and movement strategies that support your unique rhythm.
This isn’t about rigid plans, it’s about learning to work with your body, not against it,
so you can feel empowered, energised, in flow, and transform your health in a way that’s
sustainable, empowering, and deeply aligned with who you are.
The goal is to optimise energy, performance, mood, and overall health
by syncing training, nutrition, rest, and recovery to each phase
Why The Cycle-Synced Method Is Different
Most women are told to push harder but your hormones shift weekly.
Your nervous system determines recovery. Your energy fluctuates for a reason.
If you’ve felt burnt out from training, frustrated by plateaus, inflamed or exhausted,
strong some weeks, weak others, It’s not you. it’s your programming.
You Are Not Broken
If you’ve ever felt ok one week, exhausted the next, motivated and then completely flat,
burnt out, like your body isn’t responding anymore, you are not inconsistent. You are cyclical.
And your nervous system is trying to speak to you.
The Cycle-Synced Method
A regular guided journey designed for women who want, sustainable strength,
hormone-aware programming, deep recovery, emotional resilience, a calmer nervous system.
We build strength in rhythm with your hormonal phases, not against them.
Menstrual phase → restore & reset
Follicular phase → build & expand
Ovulation → perform & progress
Luteal phase → nourish & refine
You stop fighting your body. You start partnering with it.
The Problem
You’ve tried pushing harder. More workouts.
More restriction.
More discipline.
But your body doesn’t need more force.
It needs rhythm.
Your hormones shift weekly.
Your nervous system determines recovery.
Your strength expands when you feel safe.
You are not inconsistent.
You are cyclical.
The Solution
The Cycle-Synced Method is a regular guided coaching experience designed specifically for women where
I align your training, nutrition and recovery with your hormonal phases.
We regulate your nervous system so your body can adapt, build and strengthen sustainably.
We build confidence from the inside out.
Luteal Phase (Day 18–28)
“The Wind Down”
What’s happening: Progesterone rises, body temp slightly increases, and premenstrual symptoms may appear. Energy gradually dips.
Training: Shift to moderate intensity strength, steady cardio, yoga, or mobility work. Listen to fatigue and adjust volume.
Nutrition: Focusing on blood-sugar stabilising and magnesium-rich foods, magnesium-rich foods (nuts, seeds, dark chocolate), and fiber to support digestion.
Reduce processed sugar and caffeine if PMS symptoms are strong.
Rest & Recovery: Prioritise sleep, warmth, and stress reduction. Journaling, meditation,
or gentle stretching supports mood and hormonal balance.
Ovulatory Phase (Day 15–17)
“The Peak”
What’s happening: Oestrogen peaks, ovulation occurs. Confidence, sociability, and communication are at a high.
Training: Maximise high-intensity, power, and performance workouts. This is when your body is strongest and recovers faster.
Nutrition: Focus on antioxidant-rich foods that support energy, fertility, and inflammation balance like fruits, vegetables, and omega-3s.
Rest & Recovery: Sleep may dip slightly so consider naps or mindful pauses. Social and collaborative activities feel easier now.
Follicular Phase (Day 6–14)
“The Build”
What’s happening: Rising oestrogen; energy, motivation, and focus increase. Creativity and learning capacity are higher.
Training: Great time for strength training, HIIT, and skill-based workouts. Body responds well to challenge.
Nutrition: Lean proteins, complex carbs, and healthy fats fuel your rising energy.
Focusing on nutrient-dense foods that support metabolism and muscle growth.
Rest & Recovery: Active recovery is key. Energy is up but attention to sleep is necessary. Your body uses this time to rebuild and grow stronger.
Menstrual Phase (Day 1–5)
“The Pause”
What’s happening: Low oestrogen and progesterone. Energy dips, the body is naturally in a restorative state.
Training: Light movement, gentle yoga, stretching, walking, or restorative workouts, avoid high-intensity unless you feel energised.
Nutrition: Focusing on iron-rich foods (leafy greens, beans, red meat if you eat it), warming foods, and hydration. Gentle, nourishing meals support energy and circulation.
Rest & Recovery: Prioritise sleep and self-care. This is the
perfect time for reflection, journaling, or gentle mindfulness.