A 4-WEEK PROGRAM THAT SYNCS YOUR WORKOUTS TO YOUR MENSTRUAL CYCLE. STARTS MONDAY, APRIL 10TH.
Join our 4-Week Cycle Syncing Program!
Cycle syncing is the process of changing your lifestyle to align with your menstrual cycle. Alessia created a workout program synced to the phases of your menstrual cycle to reduce PMS symptoms, optimize energy, and improve your overall health.
SIGN UP NOW FOR AN EXTENDED
*30 DAY FREE TRIAL*
PROGRAM IS FREE FOR ALL ASB MEMBERS!
Not a member yet? Access this program and 300+ workouts with your EXTENDED FREE 30 DAY TRIAL
HELPFUL TIPS:
- Login to your account first by clicking here
- Refresh this page so you are logged in
- Each workout will open in a new window so you can easily come back to this page (bookmark it!)
- You’ll get weekly emails on Mondays that outline the week ahead
WHAT YOU NEED:
Follow our workout schedule below (scroll down) according to your menstrual cycle. You need light weights (2-3 lbs), heavy weights (6-10 lbs), ankle weights (1 lb), and an ASB band.
FREE LIVE CLASSES:
Sign up below to get Zoom details via email. They’re FREE and recorded for later – share with a friend!
- Alessia | MON APR 10 | 23Min Stretch
- Dr. Shreya | 12pm TUES APR 11 | 30Min Webinar: Understand Your Menstrual Cycle
- Alessia | 12pm TUES APR 18 | 30Min Strength
- Alessia | 12pm TUES APR 25 | 30Min Sculpt + Cardio
* If you previously unsubscribed from our newsletter, click here first to resubscribe then fill out the form above.
SUPPLEMENTS:
Each week in your menstrual cycle features a different Genuine Health supplement that supports your mood and activity levels.
- Week 1 Period: Probiotics
- Week 2 Follicular: Greens+
- Week 3 Ovulation: Hydration
- Week 4 Luteal: Deep Sleep
Order your supplements! “GHalessia20” for 20% off.
LIVE CLASS REPLAYS
DR. SHREYA WEBINAR: UNDERSTAND YOUR CYCLE
APRIL 10: 23MIN STRETCH
APRIL 18: 30MIN STRENGTH
APRIL 25: 25MIN CORE + CARDIO
WEEK 1: PERIOD PHASE, LIGHT STRETCHING (DAYS 1-7)
You’re likely to feel low in energy this week. Fuel yourself with warming foods like veggie soups and boost your healthy fats with nuts and seeds. Aim to schedule in some rest days, light stretching, and walks. Start taking your Genuine Health probiotics (code: GHalessia20), and stick with these all month long!
DAY 1
DAY 2
DAY 3
WEEK 2: FOLLICULAR PHASE, STRENGTH WORKOUTS (DAYS 8-14)
You’re starting to feel more creative, motivated, and energetic. Support yourself with foods rich in iron and fibre at this time, such as wild caught fish and spinach. Increase the intensity of your workouts with strength workouts with heavier weights. And take your Genuine Health greens+ to keep you energized as your workouts ramp up (code: GHalessia20)!
DAY 8
DAY 9
DAY 10
WEEK 3: OVULATION PHASE, LOW IMPACT CARDIO (DAYS 15-21)
Your hormones are starting to surge! This is likely when you’ll feel the most energized and social. Keep yourself in balance with high protein foods like lentils and lean meats. Pump yourself up with intense and sweaty exercise like low impact cardio. And take your Genuine Health hydration to keep you hydrated in your sweaty workouts (code: GHalessia20)!
DAY 15
DAY 16
DAY 17
WEEK 4: LUTEAL PHASE, SCULPT WORKOUTS (DAYS 22-28)
Your body is preparing for another period, so your hormones are in a decline meaning you’re likely to feel more emotional, irritable, and fatigued. It’s time for foods rich in magnesium, like sweet potatoes and dark chocolate. Level out the intensity of your workouts with sculpt workouts with lighter weights. And take your Genuine Health deep sleep to keep you rested – it has magnesium too (code: GHalessia20)!
DAY 22
DAY 23
DAY 24
