Cycle Sync

Function in Harmony

 

Taking your health into your own hands: BRAVO.

Cycle Sync Table of Contents

Click on a cycle phase BELOW + follow a month Movement Plan.

Find out in detail what is happening in your brain/body, how to function in harmony + access those specific videos.

*Pregnant Birthers do not cycle sync. Post Partum Birthers wait to have 3 menstrual cycles before beginning to cycle sync.*

 

 
 
 
 
 
 

Complimentary Cycle Sync Month Plans

CS Beginner Plan

Days 1-19
Day 1

Menstruation

1st bleed day

Day 2
Day 3
Day 4
Day 4
Day 5
Day 5

You have the choice:

Rest Day

OR

Active Recovery of the below:

10 -15 min of an ‘easy for you’ Walk or Swim

Day 6

This series can never be done too much. Every day except when menstruating would be functionally sound.

Also, this is to aid your abdominals to function properly to support your skeleton for the next video.

Day 6

Follicular phase begins

You are open to trying something new ; ). Plus, you have more energy now.

Day 7

You have the choice:

Rest

or

Active Recovery: do this video

Day 8
Day 8

130-150BPM (ktsante on spotify)

This should be joyful + fun. Move to the beat - delightful way to raise the heartrate.

Day 9
Day 9

Follicular phase is fun as menstruaters have SO MUCH ENERGY. The crux is studies have shown that it takes longer to recuperate, so you must rest.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 10

This is to aid your abdominals to function properly to support your skeleton for the next video.

Day 10
Day 11

You have the choice:

Rest

or

Active Recovery: do this video

Day 12

This is setting your abdominals up to succeed on supporting your skeleton for the upcoming HIIT cardio.

Day 12
Day 13

This is setting your abdominals up to succeed on supporting your skeleton for the upcoming HIIT cardio.

Day 13
Day 13
Day 14
Day 14

You have the choice:

Rest Day

OR

Active Recovery of the below:

10 -15 min of an ‘easy for you’ bike ride

The goal is simply to get your body moving in different ways as mindfully often as possible, so your mind and your body start to crave moving.

Day 15

This is to aid your abdominals to function properly to support your skeleton for the next two videos.

Day 15
Day 15
Day 16
Day 16

Luteal phase begins.

Your body requires more sleep now, so take this day to relax.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 17
Day 17

Because you are on the tail end of Ovulation, you still have an increase of estrogen - ENERGY. Hence, taking advantage of that by adding heavier weights.

You are starting out, so less weight is better. Try 8-10lbs for your max weight and then work your way up mindfully. Muscles should be fatigued after the video, if not then increase your weight resistance.

Day 17

TRIGGER WARNING: Eating Disorders
Struggled putting this information in, but wanted you to understand the theory behind it: cardiovascular activity at the end is a more effective way of utilising energy stores - burning bodyfat.

Day 18

This is to aid your abdominals to function properly to support your skeleton for the next two videos.

Day 18

TRIGGER WARNING: Eating Disorders

Struggled putting this information in, but wanted you to understand the theory behind it: cardiovascular activity at the end is a more effective way of utilising energy stores - burning bodyfat.

Days 19-28
Day 19
Day 20

You have the choice:

Rest

or

Active Recovery: do this video

Day 21
Day 21
Day 22
Day 22
Day 23
Day 23

Luteal 2nd half phase begins.

Your body still requires more sleep now, so take this day to relax.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 24
Day 25
Day 25

Great for Spinners + Runners.

Day 26
Day 26

15-20min Swim; around 3 - 5 easy laps.

Your estrogen is quite decreased right now, so energy may be low. Do not push yourself as increasing cortisol levels by speeding up your kick/arm stroke, will only exacerbate PMS.

Day 27
Day 28

You energy will be at an all time low. Be kind to your self.

This movement is active recovery - moving the lactic acid gently out of your body while encouraging more ROM (range + flexibility).

Yay, YOU. You completed 28 days! Feel free to repeat the last 3 weeks and then explore making your own plan with the rest of the videos in Beginner before moving onto CS Intermediate.

CS Intermediate Plan

Days 1-20
Day 1

1st Bleed Day

If it feels energetically like too much to watch today, save it for tomorrow before your first moving video.

Day 2
Day 3
Day 4

Take it easy. If it feels like too much, pull back as your energy level may still be quite low.

Day 4
Day 5

You have a choice for active recovery:

this video

or

15-20 min walk or swim

Day 6

Follicular phase begins

You are going to start feeling energised.

This video should be done prior to Beat because it will wake up your abdominals to engage properly, thus stabilising your spine and protecting it while dancing.

Day 6
Day 7
Day 7

15-20min walk

Studies have shown that menstruaters need a full 24 hours to recuperate between training sessions. This means: do not go for a run.

Day 8
Day 9
Day 9

If you are itching to move: any of the core or allonge videos prior to this day.

Tomorrow you have sprints, so take today to recuperate - your body will be better equipt to perform an increased intensity.

Day 9
Day 9

20-30min bike or run w/ sprints

ie run 7-10 min; 30 sec sprint; repeat 3 times

On the sprint, 85-95% Max HR - you should be out of breath and not able to hold a conversation.

Day 11

You have a choice:

Rest

or

Active Recovery: this video + the one after

Day 11
Day 12
Day 13
Day 13

20-30 min of easy walk of stairs, hills or even an inclined treadmill. You should be able to carry a conversation.

Increased intensity cardio tomorrow, so try to take it easy today. This is to move lactic acid and get your body feeling great being able to move.

Day 13

You have a choice:

Rest

or

Active Recovery:

20-30min easy walk of stairs (outside if possible) + this video

*Studies have shown, that follicular phase means training with more intensity and then recovering fully 24hrs between sessions. Do not push yourself because you will burn out - you will feel wiped out the next day.

Day 14

You are ovulating around now so you will feel great and have SCADS of energy - hence, the cardio circuit is great today.

Day 14
Day 15
Day 15

You have a choice:

Rest

or

20 min fun + easy dance party

plus, the following allonge video

Day 15
Day 16

Luteal 1st half begins

Your estrogen is still high, so we are going to take advantage of that energy by doing a mix of cardio + heavy weight resistance.

Day 16

Luteal 1st Half begins

Your estrogen is still high, so we are going to use that energy to fuel heavy weight resistance with some cardio after.

Day 17
Day 18

Mindful abdominal work before more involved movement is great for the mind-body connection - abdominals will engage wiht more efficacy.

Day 18
Day 19
Day 19
Day 20
Day 20
Day 20
Days 22-28
Day 21
Day 21
Day 22
Day 22
Day 23

Luteal 2nd half begins: your energy may start to dip + you may feel easily irritated. Moving in the privacy of your own home may feel really good right now as the notion to cocoon is strong.

You have the choice:

this video

or

IN 30 Precision - next video

Day 23

You have the choice:

this video

or

IN 30 Classique - previous video

Day 24
Day 25
Day 25
Day 26
Day 26

Nothing crazy as cortisol is naturally elevated right now and we do not want to exacerbate it as that worsens PMS.

Simply want to move in nature. If that is not possible, an easy stationary bike ride or easy sm incline treadmill walk. NB if you walk or run on a treadmill often, you always want a slight incline otherwise it is like your body is running downhill.

Day 27

You have the choice:

this video

or

IN 60 Define - following video

Day 27

You have the choice:

this video

or

IN 30 Precision - previous video

Day 28

You have the choice:

this video

or

IN 60 Precision - next video

Well done, you did it! Now make your own program using the videos in the Cycle Sync Section.

Day 28

You have the choice:

this video

or

IN 60 Classique - previous video

Yea, YOU! Now make your own plan by using the videos in the Cycle Sync Section.

CS Advanced Plan

Days 1-16
Day 1

1st bleed day

Day 2

You have the choice:

this video

or

IN 60 Precision - following video

Day 2

You have the choice:

this video

or

IN 60 Classique - previous video

Day 3

You have the choice:

this video

or

In 60 Precision - following video

Day 3

You have the choice:

this video

or

IN 60 Classique - previous video

Day 4

You have the choice:

this video

or

In 60 Precision - following video

Estrogen is starting to elevate naturally, so you will have more energy, hence our movements will also increase intensity slowly to support that hormonal shift.

Day 4

You have the choice:

this video

or

IN 60 Classique - previous video

Day 5

You have the choice:

this video

or

IN 30 Precision - following video

  • no matter which IN 30 video you choose, be sure to do both IN 10 Allonges after as well ; )

Day 5

You have the choice:

this video

or

IN 30 Classique - previous video

  • no matter which IN 30 video you choose, be sure to do both IN 10 Allonges after as well ; )

Day 5
Day 6
Day 7
Day 7

Active Recovery day. This video + the following IN 10 Allonge video.

Very important to move that lactic acid out of your body, but nothing crazy as you are moving into your follicular phase meaning you have increased physical intensity planned for tomorrow ; ).

Day 7
Day 8

When you have the time + choice: ALWAYS begin with abdominal work as it sets your body up to succeed. Properly engaging the Internal Support System always results in quality integral movement.

Day 8
Day 9
Day 9

Take the day off completely as the Follicular phase requires more time to physically recover. BUT, you can do mindful active recovery with the following IN 10 Allonges + IN 10 Core.

Day 9

I reiterate: when you have the time + choice: ALWAYS begin with abdominal work as it sets your body up to succeed. Properly engaging the Internal Support System always results in quality integral movement.

Day 9
Day 9
Day 10
Day 10

5min run or bike or swim; sprint 1 min

Repeat 5+ times. At least 5 times. We are using the glycotic energy system as well as increasing your VO2 - utilisation of oxygen.

Day 11

Active Recovery Day

This video + the following video, BUT you can always do a any of the previous Classique or Precision, if your body is craving more movement.

Day 11
Day 12

You are just about to ovulate, so we are going to push you physically ; ).

Day 13

You have the choice:

this video

or

IN 60 Precision - following video

You MUST do active recovery this day as you pushed yourself physically yesterday and will do so again tomorrow.

Day 13

You have the choice:

this video

or

IN 60 Classique - previous video

Day 14

You have the choice:

this video

or

IN 60 Signature - following video

Ovulation begins! You will have energy to burn - give ‘er ; ).

Day 14

You have the choice:

this video

or

IN 60 X - previous video

Day 15

Active Recovery Day.

Really feel how your muscles + skeleton are working together in space. Mindful movement will take you far on ‘recovery days’.

Day 16

Luteal 1st half begins: Estrogen, Luteinizing Hormone + Testosterone just peaked, so you still have an increase of energy , hence the more physical intensity in the movement today.

You have the choice:

this video

or

IN 60 Signature - following video

Days 16-28
Day 16

You have the choice:

this video

or

IN 60 X - previous video

Day 17
Day 17

Active Recovery Day

Putting in variety so you can see that not everything has to be hardcore nor in a gym per se. Put on some of your favorite tunes and just move to the beat ; ).

130-150bpm playlist can be found: KTSante on spotify

Day 18

Firmly in Luteal 1st half, so we do not want to increase rising cortisol levels. Heavy, deep + juicy is the goal.

Day 19
Day 19

You lifted heavy yesterday, so those micro muscle tears need time to heal in order to grow/become stronger. Today is to move lactic acid out, so not high intensity spin class - we’re talking a jaunt with easy conversation flowing.

Day 20

You have the choice:

this video

or

the following IN Core Advanced video OR BOTH : )

Day 20

You have the choice:

this video

or

the previous IN Core video OR BOTH : )

Day 20

I chose to put this video in as menstruaters can never do enough Pectoral building work. Our upper body requires that strength in order to avoid physical deteriorations like Kyphosis - aka Dowager’s hump, which is a horrid moniker.

Day 20

Do this after the IN 10 Core(s) + the IN 10 Upper Body Circuit as your muscles will react more effectively to weight training before the total body sculpting of IN 30 Bass.

TW: Eating Disorder

I always struggle mentioning this, but I want you to understand why I built this program the way that I have. You will burn bodyfat more effectively if you put the IN 30 Bass at the end of the other videos.

Day 21

You have the choice:

this video

or

IN 60 Precision - following video

Day 21

You have the choice:

this video

or

IN 60 Classique - previous video

Day 22
Day 23

Luteal 2nd half is now in effect. Energy will feel lower and we still do not want to increased naturally rising cortisol levels, so we are going to ease up on movement intensity.

Day 24
Day 24

If you cannot get out in nature, get on a stationary bike, stair climber or treadmill at a slight incline. Personally, I think ellipticals are pointless, so I rarely use them myself or with any of my clients as inertia takes over the movement. That said, if you love it that is the point of moving, so then do it ; ).

Day 24
Day 25

Though Intermediate, this is still a challenging class, especially for Luteal 2nd half.

Day 25

Your conditioning level has been built to now have the endurance during Luteal 2nd half, to now do this video after IN 30 Define. You are so much stronger than you think.

As always, mindful movement with integrity.

I flipped this physical order because you are in Luteal 2nd half and very close to starting your bleed day, so more gentle movement is wonderful at this time.

Day 26
Day 26

Rest as your period will start soon and we are trying not to aggravate PMS by increasing cortisol levels.

If you MUST MOVE, any Precision or Allonge previously would be fine. BUT, you do have an IN 60 Bass tomorrow, so total rest is absolutely good for your body to prepare. You have put in the time and effort with your movement, so taking a full day off helps your body to actually come back stronger - you can train more intensely.

Day 27

Energy may be very low, so no ankle weights and of course, no hand weights. We want bodyweight only sculpting to aid your hormonal level.

Day 28

You have the choice:

this video

or

IN 60 Precision - following video

Congrats! Hope you felt wonderful moving to support your menstrual cycle. Now build your own plan from the Cycle Sync pages and please share it with me ; ).

Day 28

You have the choice:

this video

or

IN 60 Classique - previous video

Congrats! Hope you felt wonderful moving to support your menstrual cycle. Now build your own plan from the Cycle Sync pages and please share it with me ; ).

Aligning your mental + your physical health

with your infradian rhythm/menstrual cycle,

results in harmonious function.

28 Day Cycle Framework

below is a framework for a 28 day cycle:

Menstrual days 1-5

Follicular days 6-12

Ovulation days 13-15

Luteal days 16-28


Your body is unique, Beautiful Beast.

adjust to make it work for YOU.

*If your period is 8 days in length, adjust your Follicular movement to start day 9. Or if you know you ovulate 12 days after the first day of your period (like moi), adjust your Luteal movement to begin day 13.

Listen to your Body.

Honour Your Needs.

Body Literacy.

Empowerment.

Learning to follow the ebbs + the flows of your cycle (infradian rhythm), is one of the first steps towards body literacy - empowerment.

I realise that adjusting yourself 4 Times a month may sound daunting at first, so start small.

Perhaps for the first 2 weeks: just Adrenal Support Book-ends. Then for the following 2 weeks: add in movement to support your phase.

Then the next month: add in iron + Vit B foods, followed by cervix comfortable sex positions, Etc.

After 3 months of getting into the groove, it will become second nature because you will feel great + want more.

Find Your Phases

Not sure how to figure out your phases?

Discover your Ovulation date to make an educated guess of where your other phases fall.

1. Sometime after your period stops, estrogen + testosterone levels rise just before your ovary ovulates, meaning peak desire or "horniness". Once that feeling passes, you will ovulate + then be in your Luteal phase.

2. Use a thermometer to track your BBT (Basal Body temperature first) thing in the morning for a month or few. As in roll over, pop thermometer under your tongue + do not move. A pattern will emerge - bBT rises (a few degrees) as you Ovulate. The day before ovulation, your temperature will drop slightly and then your luTeinIzng hormone increases which affects your temperature to rise even higher (38-39 degrees) in the following days. As soon as your temperature rises after that slight dip, you have already ovulated and you are then in your luteal phase.


3. Check your cervical mucous. Put 2 clean fingers into your vagina. Remove + rub together with your thumb. If the consistency of your discharge is wet, stretchy + slippery like raw egg whites, you are at your most fertile + about to ovulate. After ovulation, your cervical mucus goes back to thick + dry in your Luteal phase.

4. This one blows my mind: cervixes change postion during the cycle. right before ovulation, Your cervix will be higher than usual - will feel softer (akin to your earlobe) + slightly open. When you are not fertile (Luteal phase), it closes up - feels lower, firmer drier.

5. Combine all four. IE I really wanted sex the past 2 days, my cerival mucous is egg white consistency, my cervix is higher + softer/open + my temp dipped lower yestErday, so I will be in my Luteal phase tomorrow.

* Functional Medicine practitioner: Dr. Brighton for more info.

Grateful for Trailblazers

This continuing holistic direction of La Technique was inspired by Alisa Vitti, Jolene Brighton, Lara Briden + Maisie Hill.

Their extensive knowledge/work with menstruaters’ hormones is stellar. They lit my fire during my maternity leave to seriously research. Learning how I, too, can best support menstruaters’ + womxn’s hormones with La Technique movements alongside nutrition, supplements + bio hacking has been mindblowing.

I am grateful for them paving the way with bright minds. And, I am still researching when time allows as a new mama.

NB Read their books - link in RESOURCES, plus all the scholarly papers/articles, other books + podcasts.

Menstruaters’ + Womxn's bodies are MAGIC.