Balance your hormones, reclaim your feminine energy, and find your flow!


to Flow

A guide to learning how to optimize your day to day through reconnecting to your body's natural rhythm in an attainable way.

Our mission is to help women reclaim control of their bodies and femininity by understanding their biological clocks and supporting their hormones through the right workouts, recipes, and information. From Force to Flow provides the tools women need to stop letting hormonal symptoms get in the way of the life they want to live and the way they deserve to feel.

The E-Book

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Workout Library

On your own time. Your schedule, your workout.


Your Four Phases

Menstrual Phase
It can be difficult to follow an exercise routine during this phase because your progesterone and estrogen are at their lowest, which can result in having less energy and motivation. Listen to your body. Walking, yoga, pilates, and gentle movement are recommended! For meals, focus on healthy fats, hydration, warming foods, omega 3's, iron, magnesium.

Follicular Phase
This change in hormone levels will have you feeling more energized and motivated as each day goes on. You actually burn fat and build muscle more easily during this time. Take advantage of this time by doing strength training, HIIT, heavier weights, running, hiking, and so on. For meals, focus on healthy fats, leafy greens, high protein, probiotics, and fiber-rich foods.

Ovulatory Phase
Your estrogen levels just peaked! This is why you may feel an increase in energy and sex drive. It’s the perfect time for cardio, circuit training, and high endurance workouts. For meals, focus on keeping estrogen levels stable by including good sources of fiber in your diet.

Luteal Phase
During the beginning of this phase, you will have more energy to do higher-intensity workouts like strength training and hot yoga. As the week goes on and estrogen lowers, you’ll have a decrease in energy which means it is time to switch to lower-impact workouts like yoga, pilates, and walking. Due to higher levels of progesterone, you may be feeling extra bloated and puffy so adding high potassium and magnesium foods to your meals can help counter that.



Paige is a certified hormone specialist & a certified mat pilates instructor who is passionate about helping women feel their best & finding balance. After struggling with health issues for many years, numerous doctor’s visits, and no real answers, she decided to take matters into her own hands and get to the bottom of what was going on. Through countless hours of research and tests, she was able to come to the conclusion that her health issues were a result of a hormone imbalance, and because of this, decided to get her Hormone Specialist Certification so she can help others who are going through the same experience.

Sara is a certified fitness trainer through NASM with a passion for inspiring others to learn to enjoy moving their bodies and live a balanced healthy lifestyle. Working out has always been her way to let off steam, reconnect back to herself, and push herself to be better. Since going off birth control 2 years ago, she has found her way back to her true self through cycle syncing and hopes this guide can help others do the same.


I am so surprised that cycle syncing is not more recognized. I was the girl who went to Barrys 5 times a week, ran marathons, and never appreciated a rest day. Actually learning about the science behind why each phase needs different movements and nutrients gave me enough faith to jump in and try. I don’t struggle with bloat like I used to, my periods are easier, and I feel stronger and more energetic. My only wish is that I learned about this sooner and really hope that this becomes widely recognized.

Emery S.

I didn’t think that by changing the order in which I worked out, I would lose my hormonal headaches. Maybe it is the combo of movement to hormonal levels, or maybe it is adding in the nutrient dense recipes. Maybe it is the combo of both, but I didn’t know it was possible to get through PMS with ease. THANK YOU BOTH!

Hailey G.

After cycle syncing of a few months, I am truly questioning the entire diet industry. I have tried everything from keto to vegan to intermittent fasting to daily HIIT to never feeling better. I was fatigued by all, bloated, and the weight never budged. Taking advantage of hormone level rises and falls makes so much sense but I had never thought of it before. I didn’t know that we burn more calories in specific phases or build muscle easier in others. If I had known, I would have been doing this all my life. No more diets, I finally feel like I am living!

Janna L.

I was super scared to go off birth control just because I didn’t know how my body would react, but I decided to go off, and through cycle syncing it’s made the balancing process so much easier than I expected. I always hear terrible stories of how my friends have adjusted to going off birth control, but using the tips and tricks in this guide have made all the difference for me. 10/10 would recommend.

Savannah S.
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