Built for women who train. Cycle-aware coaching, menopause guidance, and nutrition that works with your body, not against it.
Your body's capabilities change throughout your cycle. Tap each phase to learn how to train and eat for where you are right now:
Focus on mobility, technique, and lighter loads. More Mobility classes are perfect for this phase. Don't push for PBs — this is a recovery-focused week.
Iron-rich foods: red meat, spinach, lentils, dark chocolate. Anti-inflammatory foods: salmon, turmeric, ginger. Increase hydration by 500ml.
Lower energy, possible cramps, fatigue. This is completely normal.
"Listen to your body — lighter sessions are completely fine this week. We'll push hard when the time is right." — Harry
This is your power window. Push for PBs, increase volume and intensity. Your body responds best to training now — make every session count.
Your body is more insulin sensitive — carbs are your friend. Load up before training. Pre-workout fuel makes a bigger difference this week.
Energised, strong, motivated. Recovery is faster.
"This is your power window — make the most of it. Book the hardest class and go for it." — Harry
Peak strength window. Focus on form — warm up thoroughly. Ligament laxity increases around ovulation, so proper warm-ups are more important than ever.
Balanced meals, maintain protein targets. Energy is high — channel it well.
At your strongest and most confident. Social energy peaks too — great time for group classes.
"Peak performance — but warm up properly. Ligament laxity increases so form matters more than ever." — Harry
Moderate intensity. Listen to fatigue signals, prioritise recovery. You may feel warmer during training and fatigue faster than usual.
Your metabolism genuinely increases by 5-10%. You need more calories — don't fight it. Lean into protein and healthy fats to manage cravings. Magnesium before bed helps with sleep and PMS.
Warmer, more fatigued, cravings (hormonal, not weakness), possible bloating. Scales may go up 1-2kg — it's water, not fat.
"Cravings are hormonal, not weakness. Eat a bit more — your body needs it. We'll push hard again next week." — Harry
Strength training matters more, not less. Harry programmes specifically for women going through hormonal changes — protecting bone density, maintaining muscle, and improving mood.
Your nutrition targets in the app automatically adjust based on your cycle phase. In the luteal phase, your calorie target increases because your metabolism genuinely runs hotter. Anti-inflammatory foods are highlighted when you need them most.
Key focus areas: high-quality protein at every meal, iron-rich foods during menstruation, anti-inflammatory fats (salmon, turmeric, omega-3), and consistent hydration. The supplements guide covers magnesium, B6, and vitamin D — all especially important for hormonal health.
"I coach women through every phase. If you're going through perimenopause or menopause, training with us is one of the best things you can do. Strength training protects your bones, maintains your muscle, and improves your mood. Talk to me about adapting your programme — it's what I'm here for."
— Harry Vine
Every woman deserves coaching that understands her body. Start with a free class.
Book Your Free First Class →This information is for general guidance only. Please consult your GP for medical advice specific to your situation.