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For years as a professional ballerina, I was tuned in to every rhythm of my body. But it wasn’t until after becoming a mum that I truly began to understand just how powerful our natural cycles can be — and how much easier life feels when we actually work with them, not against them.

That’s where cycle syncing comes in. It’s a simple but powerful way of adjusting your workouts, nutrition, and self-care to align with the natural hormonal shifts throughout your month. The result? Less frustration, more energy, fewer PMS symptoms, and a stronger connection to yourself.

And the best part? It doesn’t require perfection — just a willingness to listen to your body.

What Is Cycle Syncing?

Cycle syncing means adapting your lifestyle — movement, food, even your work and social plans — to the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal.

Instead of forcing yourself into the same routine every day, cycle syncing allows you to:

• Reduce PMS symptoms like bloating, fatigue, and mood swings
• Boost energy and focus when your body naturally has more to give
• Support hormonal balance with targeted nutrition
• Reclaim connection with your body by working with its rhythm

This is about gentle, low-impact, holistic wellness — not punishing workouts or restrictive diets.

The Four Phases of Your Cycle (and How to Support Each One)

1. Menstrual Phase (Day 1–5) — Rest & Reset

Your period is a natural time for slowing down. Energy is at its lowest, and your body needs nurturing.

• Movement: Gentle stretching, restorative ballet-inspired flows, yoga, or even a walk in fresh air.
• Nutrition: Iron-rich foods (spinach, lentils, red meat, or pumpkin seeds), warming soups and stews, and plenty of hydration.
• Mindset Tip: Give yourself permission to rest. It’s not “laziness” — it’s wisdom.

2. Follicular Phase (Day 6–13) — Fresh Energy

Oestrogen starts to rise, bringing fresh motivation and energy. This is your chance to try new things and feel playful.

• Movement: Light cardio, uplifting dance-based workouts, Pilates-inspired strength, barre-style sculpt.
• Nutrition: Lean proteins, leafy greens, citrus fruits, and fermented foods to support gut health.
• Mindset Tip: Use this natural motivation to set new intentions and enjoy the feeling of momentum.

3. Ovulatory Phase (Day 14–17) — Peak Power

This is your body’s most energetic and confident time. Oestrogen peaks, testosterone rises, and you may feel more social.

• Movement: Stronger, more dynamic classes — think ballet cardio, interval-style workouts, or group training.
• Nutrition: High-fibre veggies, cruciferous greens (broccoli, kale, cauliflower), berries, and antioxidants to support detoxification.
• Mindset Tip: Harness your confidence — this is the time for collaboration, connection, and pushing yourself a little more.

4. Luteal Phase (Day 18–28) — Nurture & Balance

Progesterone rises and energy begins to dip, so this is a time for grounding. PMS symptoms may show up here.

• Movement: Strength and stability workouts, low-impact barre classes, Pilates-style toning. Focus on slowing down and grounding.
• Nutrition: Complex carbs (sweet potatoes, oats, root vegetables), magnesium-rich foods (dark chocolate, leafy greens, nuts) to ease cramps and mood shifts.
• Mindset Tip: Be gentle with yourself. Prioritise self-care and say no to unnecessary stress.

Why Ballet & Nutrition Are Perfect for Cycle Syncing!

Ballet-inspired movement is naturally low-impact yet effective. It strengthens your muscles, improves posture, and builds flexibility without stressing your joints — making it ideal for fluctuating energy levels across your cycle.

Pairing this with simple, nourishing food choices helps balance hormones, stabilise blood sugar, and reduce cravings. Together, they create a truly holistic approach that supports both your body and mind.

This is exactly why I designed the Cycle Syncing Program inside Studio by Tierney — so you don’t have to figure it all out alone. You’ll receive:

• Phase-based workouts tailored to your energy levels
• Nutrition guidance that supports your hormones and mood
• Mindset prompts to help you tune in and connect with yourself

It’s about accessible ballet and holistic wellness, delivered in a way that fits your busy life.

Benefits of Cycle Syncing

Women who practise cycle syncing often notice:

• More consistent energy (no more fighting through exhaustion mid-cycle)
• Reduced PMS symptoms like cramps, bloating, and mood swings
• Improved digestion and hormone balance
• Better workouts (because you’re exercising in sync with your natural strengths)
• A stronger emotional connection with themselves

It’s not about fixing your body — it’s about listening to it.

Cycle Syncing and Self-Connection

One of the most beautiful things about cycle syncing is that it encourages you to pause and notice your body. Instead of judging yourself for feeling tired or craving rest, you learn to see those signals as wisdom.

That’s why I always remind women: fitness isn’t about punishment or perfection. It’s about joyful, empowering self-connection.

Getting Started with Cycle Syncing

You don’t have to change everything at once. Start simple:

1. Track your cycle for one or two months (apps like Flo I use are really useful for this).
2. Notice your energy, mood, and cravings in each phase.
3. Begin making small adjustments — lighter workouts on your period, fresh foods in follicular, stronger sessions at ovulation, grounding practices in luteal.

Small, consistent changes are more powerful than trying to overhaul everything overnight.

Join the Cycle Syncing Program!

If this resonates with you, you’ll love my brand-new Cycle Syncing Program inside Studio by Tierney. It’s designed for real women with real lives — no judgement, no pressure, just gentle guidance and joyful movement.

✨ What you’ll get:

• Phase-specific ballet-inspired classes
• Simple nutrition guidance aligned to your cycle
• Supportive community of women doing it alongside you

👉 Start your free 7-day trial today and discover how empowering it feels to live in sync with your body.

Because when you honour your cycle, you don’t just improve your workouts — you transform the way you connect with yourself.