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Find your weekly schedule, discover new classes, join a program, or try a recipe

this week's schedules

High Intensity
Perfect for follicular & ovulatory phases; high energy, strength focused, dynamic workouts to build power & confidence
7 workouts
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Low Intensity
Perfect for luteal & menstrual phases; gentle, form focused, mobility & mindful movement to support recovery
7 workouts
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recently added

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Upper Body Tone

Upper Body Tone

18 min

Grab a light set of weights and meet me on the mat for this upper body only power Pilates workout. It's a spicy burn, but you're gonna love it! Phase recommendation: follicular-early luteal.

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Morning De-Puff Standing Flow

Morning De-Puff Standing Flow

10 min

The perfect 10 minute movement flow for circulate and lymphatic drainage. This flow focuses on waking up the body to get you ready for the day! Recommend any time during your cycle, made for days when you feel bloated or heavy.

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Debloat in 10: Stomach Massage

Debloat in 10: Stomach Massage

10 min

This 10 minute lymphatic drainage stomach massage is perfect for those days you feel bloated or carrying more water retention in your body. Highly recommend to do during your luteal phase!

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find your class style

Mat Pilates
Authentic mat pilates focused on mind-body connection. Low impact & gentle
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Pilates Sculpt
Strength-based pilates meets endurance. Faster pace & fiery flows
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Strength
Interval & rep based workouts made to build strength & power
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Stretch & Flow
Slow down & reset with stretch and mobility work. Includes meditation
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Explore by cycle phase

Menstrual Phase
Days 1-7
Rest, regualte, release. These gentle flows soothe cramps, inflammation and restore calm on your lowest hormone days
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Follicular Phase
Days 8-13
Energy + estrogen rise...and so does your strength. These workouts target strength and endurance.
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Ovulatory Phase
Days 14-18
You're at your strongest here! Train with intensity, confidence, and peak energy.
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Luteal Phase
Days 19-28
Your energy shifts inward. These workouts are low impact, regulate cortisol, and support recovery.
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Programs & Challenges

Sync in 30
New to cycle syncing?
Start here!
4 weeks of Pilates & strength for your cycle
20 classes
Start
21-Day Beginner Program
Start your Pilates journey! Refine your form, connect to your breath, and build confidence on the mat
18 classes
Start
Simply Strong
14 day challenge designed for your follicular + ovulatory phases. Build strength and endurance
10 classes
Start
Simply Soft
14 day reset designed for your luteal + menstrual phases. Focus on movement that fuels recovery
10 classes
Join 4/13
The Peach Project
A 4-week glute + core strength program. Progressive overload strength + Pilates
24 classes
Coming Soon

Recipes & meal plans

The Simply Syncd
Recipe Book
60+ easy recipes to support your menstrual cycle + fluctuating hormones. Specifically made for each cycle phase
Download
Sync in 30 Recipes +
Meal Plans
A 30-day recipe collection and simple meal plan designed to help you eat in sync with your cycle!
Download
High Protein
Recipe Pack
A collection of simple, high-protein recipes designed to keep you full, energized, and supported in your strength and wellness goal
Download
Low Calorie
Dessert Recipes
A collection of 20 sweet, satisfying dessert recipes (all under 200 calories) so you can enjoy something sweet without overdoing it.
Download
Happy Hormones
Recipe Bundle
A bundle of hormone-supportive recipes made with whole, nourishing ingredients to help support balanced energy, mood, and overall wellness.
Download

downloadable ebooks

Coming Soon

I built this for the version of you that's done fighting her body.

Welcome home.

- Tay

© Simply Syncd

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