// A 28-day cycle syncing workout program
Work out with your hormones
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!
Sign me up ASAP →
// Male hormones peak every 24 hours. Female hormones peak once per cycle.
Your cycle isn't just about making babies!
What if I told you that everything we've been taught about how to work out 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 work out.
Sign me up ASAP →// Who it's for
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!
// Let me guess
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
// You're not the only one!
Built on male science
Everything we've been taught about diet and exercise is based on the science of the male body, and ignores female hormone fluctuations completely.
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.
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 workouts on male science..?
I'm Emma Bromley and I've helped thousands of women with strategic workouts for things like diastasis, low back pain 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 time we changed that!
I'm a Certified Hormone Coach through the Institute for Menstrual Health and I'm so excited to put together everything I've learned 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!
// Phase by phase
Here's what's inside:
Menstrual phase
- 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, while also still moving your body and doing light strength work.
Follicular phase
- 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.
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.
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
It's designed to help you:
- Align with your body's rhythm
- Boost your energy naturally
- Feel more in tune with your cycle
- Improve your mood
// Everything you get
Let's talk pricing
- Lifetime access
- 28 unique workouts
- 4 phase video library
- Private Facebook community
// Bonus
121-page hormone & recipe ebook1 payment of
$145// FAQ
Frequently asked questions
How soon after giving birth can I start this program?
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 first.
Can I do this during pregnancy?
No. I do not recommend cycle syncing during pregnancy, as your body will have a different set of needs during that time.
Can I do this if I'm on hormonal birth control?
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.
How do I know which phase to start on?
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 labeled clearly inside the program:
- Menstrual Phase: Days 1 to 5
- Follicular Phase: Days 6 to 11
- Ovulatory Phase: Days 12 to 15 (this is deliberately a little longer to account for extra energy and more challenging strength training days)
- Luteal Phase: Days 16 onwards
What equipment will I need?
- 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 work 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! →Medical disclaimer:
This program is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have diagnosed medical conditions.