The SYNC Method
Sync your workouts to the 4 phases of your menstrual cycle in this 28-day program by harnessing the power of your hormones to optimize your workouts and energize your life!
YOUR CYCLE ISN'T *JUST* ABOUT MAKING BABIES!!
Male hormones peak once every 24 hours. Whereas female hormones peak just once per cycle.
What if I told you that everything we’ve been taught about how to workout has always been based on the science of the male body! Ever noticed how workouts often feel harder and weights feel heavier during the first few days of your cycle?!
That’s because lower hormone levels (like during the first few days of your cycle) cause us to fatigue much faster, whereas elevated hormone levels later in your cycle create the perfect environment for greater strength gains.
Imagine an exercise routine that works *WITH* your hormones all month long...
When hormone levels are lower, we’ll use that time to focus on form, balance, agility & flexibility, and then utilize the opportunity for progressive strength building as hormone levels rise.
And the best part? This program is *lifetime access* so you can go through it again and again — so you never again have to feel like your hormones are working against you when you workout.
SIGN ME UP ASAP
THIS IS FOR YOU IF:
➡️ You notice that your workouts feel harder and you struggle to find the motivation to show up on certain days of the month.
➡️ You love to follow a day by day plan with a variety of different types of workouts, all optimized to work WITH your hormones as you move through your cycle
➡️ You want to learn how to honor and respect the 4 phases of your cycle so that you can feel empowered, energized and like a total badass!
ODDS ARE HIGH THAT:
You take caffeine and pre-workout drinks to help get you through brutal workouts no matter what day of your cycle you’re on
You feel sluggish and unmotivated during the menstrual (bleed) phase of your cycle, and end up not moving your body at all while you ‘wait it out’
You’ve ever felt frustrated that some days your workouts feel easier than others and never figured out why
YEP, THAT'S ME!
YOU'RE NOT THE ONLY ONE!
Your cycle isn't just about making babies!
What if I told you that everything we’ve been taught about diet and exercise is based on the science of the male body, and ignores female hormone fluctuations completely. Male hormones peak once a day, whereas female hormones peak once per cycle.
Given that hormones dictate everything from energy levels to cravings and how your body responds to a workout, you would think that the diet and exercise recommendations for men vs women would be vastly different. But they aren’t.
Imagine having an exercise routine that works WITH your body’s natural rhythm all month long!
This 28 day workout program is broken down into the 4 phases of your cycle and gives you the follow along exercise videos that are optimal for each phase.
~ there is so much more at play than that!
INTO IT? Thought so.
If you’re ready to let go of old ways of thinking and reclaim your cycle phase by phase, this 28-day cycle syncing workout program was created precisely for YOU!
LET'S DO THIS!
MEET THE CREATOR:
Why are we basing our workout routines on male science..?
I’m Emma Bromley and I’ve helped thousands of women with strategic workouts that help them specifically heal from things like diastasis, prolapse, low back pain, tailbone pain, painful penetration and so much more.
And one thing I've noticed on that journey is that so many of us have wildly fluctuating energy levels and varying degrees of tolerance for strength training and mobility training throughout the month.
IT'S 2024 AND IT'S TIME WE CHANGED THAT!
I’m a Hormone Coach through The Institute for Menstrual Health and I’m so excited to put together everything I’ve learnt along the way to bring you this 28-day hormone syncing workout program.
Why are we basing our workout routines on male science? Trying to build strength on the days of our cycle where our hormones simply aren’t optimized for strength training?!
Introducing...
The
sync
Method
A 28-day program that syncs your workouts to the 4 phases of your menstrual cycle by harnessing the power of your hormones to optimize your workouts and energize your life!
Let's break it down
Here's what's inside:
01
days 1-5
menstrual phase
days 6-11
follicular phase
03
days 12-15
ovulatory phase
→Estrogen levels peak, leading to heightened energy and strength.
→Workouts during this phase will be more intense and focused on high-intensity interval training (HIIT) and explosive exercises.
→We’ll take advantage of increased energy levels to push performance limits.
→ Hormone levels are at their lowest.
→ Workouts during this phase focus on lighter intensity activities to accommodate potential fatigue and discomfort.
→ Yoga, Meditation, foam rolling, stretching, pelvic floor release & activation, and bodyweight exercises
→ This phase is about promoting rest and reducing stress, whilst also still moving your body and doing light strength work.
→ Estrogen levels start to rise, leading to increased energy and strength.
→Workouts during this phase will focus on building strength and endurance.
→We’ll progressively incorporate strength & resistance training, interval training, and cardio workouts.
→This phase is great for challenging workouts and setting new fitness goals.
02
04
days 16-28+
luteal phase
→Progesterone levels peak mid phase, which can lead to increased water retention and fatigue.
→Workouts during the later part of this phase will focus on lower-intensity activities and emphasize recovery (having continued with our strength training for the first half of this phase).
→We’ll start to progressively incorporate flexibility and mobility exercises to reduce muscle soreness and prevent injury.
→ As we wind down our strength training we'll move towards resistance training and bodyweight exercises.
With this program:
YOU WILL:
+ align with your body's rhythm
+ boost your energy naturally
+ reduce premenstrual symptoms
+ improve your mood
all without relying on medication!
Frequently Asked Questions
If you are less than one year postpartum and/or are still experiencing pelvic floor dysfunction symptoms, or have an active diastasis, prolapse etc, I recommend working through the Mama Method/ Strong Mama programs first.
No. I do not recommend cycle syncing during pregnancy, as your body will have a different set of needs during that time.
Hormonal birth control typically alters your hormones in such a way that it prevents ovulation. So you likely aren't experiencing the hormonal related changes in energy that you would if you weren't using birth control.
So you are welcome to use this program, but you might find a non-cyclical strength training program more beneficial at this time.
If you know when the first day of your last period was, call that Day 1 and you can calculate from there.
The phases are labelled clearly inside the program:
Menstrual Phase - Days 1-5
Follicular Phase - Days 6-11
Ovulatory Phase - Days 12-15 (this is deliberately a little longer to account for extra energy and more challenging strength training days)
Luteal Phase - Days 16 onwards
Weights
Bands (theraband & booty band)
Yoga block
Foam Roller
Pilates Ball
Optional extras (these are completely optional for a few of the workouts and by no means required):
Ankle Weights
Weighted Vest
Therapy Ball (or tennis ball) for pelvic floor release
sync your workouts,
energize your life!
the
*sync*
method
This program includes everything you need to start working WITH your body and harnessing the immense POWER of your hormones!
Let’s stop trying to workout out like men, and step into our true FEMININE POWER.
Let me show you how to harmonize your workouts with your cycle so that you can start feeling invincible, energized, and like the true goddess that you were born to be
heck yes, i'm in!