Here is what you need to know

Your period is your superpower!

This is a 4-phase course offering advice, guidance and strategies around how to Eat, Move and Flow in harmony with your menstrual cycle. Each chapter includes a collection of Eat and Movement videos as well as other resources like post work out smoothies and specific exercises that correspond to the different phases of your cycle.

YOUR PERIOD CYCLE

Each day can be unpredictable when it comes to our hormones. For some of us, we experience PMS during ovulation all the way through to our period. This can affect our ability to train, work, or enjoy life to the fullest.

Our menstrual cycle does not need to be a burden. Each part of our menstrual cycle releases different hormones. The first half of our menstrual cycle is the best time for us to perform, whereas the latter part of our cycle is when we need to pay particular attention to our physical needs.

Knowing how our menstrual cycle works and learning to work with it can make us feel stronger, be more productive and prevent PMS.
SIGN UP NOW

This course is based upon three core pillars:

'EAT MOVE FLOW '

  • EAT

    Advice and specific nutrients to nourish your hormones, cope with PMS and fuel your body throughout each phase of your cycle. It is important to understand and listen to your body and feed it what it needs.

  • MOVE

    Foundations of strength training and phase-based movement. This is not a bikini body program. You already have a bikini body! The aim is to provide the foundational tools for training so you can move better and feel stronger.

  • FLOW

    An overview of the menstrual cycle and education on how our hormones can impact our mood and well-being.


WHAT WILL YOU LEARN

  • How to listen to your body and fuel it the right way.

  • How to train around your menstrual cycle.

  • How your hormone levels can impact movement, nutrition and mood.

  • How and why your hormone levels change during each of the 4 phases.

What This Course Includes:

    1. Meet Kat D'Andrea

    2. Meet Cassandra Till

    3. Welcome Pack + Flow

    4. Smoothie Shopping List + Food items

    5. Recipe Food Pack

    6. Recommended Supplements + Protein Powders

    7. Activation Session One

    8. Activation Session Two

    1. Phase One - Eat Introduction

    2. Phase One - Eat Booklet

    3. Phase One - Post Work Out Shake

    4. Phase One - Move Introduction

    5. Phase One - Move Booklet

    6. Phase One - Movement session one

    7. Phase One - Movement session two

    8. Phase One - Movement Session three

    1. Phase Two - Eat Introduction

    2. Phase Two - Eat Booklet

    3. Phase Two - Post Work Out Shake

    4. Phase Two - Move Introduction

    5. Phase Two - Move Booklet

    6. Phase Two - Movement session one

    7. Phase Two - Movement session two

    8. Phase Two - Movement session three

    1. Phase Three - Eat Introduction

    2. Phase Three - Eat Booklet

    3. Phase Three - Post Work Out Shake

    4. Phase Three - Move Introduction

    5. Phase Three - Move Booklet

    6. Phase Three - Movement session one

    7. Phase Three - Movement session two

    8. Phase Three - Movement session three

    1. Phase Four - Eat Introduction

    2. Phase Four - Eat Booklet

    3. Phase Four - Post Work Out Shake

    4. Phase Four- Move Introduction

    5. Phase Four - Move Booklet

    6. Phase Four - Movement session one

    7. Phase Four - Movement session two

    8. Phase Four- Movement session three

Eat Move Flow

  • 40 lessons
  • 2.5 hours of video content

Meet Your Course Leaders

Cassandra Till

Coach for Female Athletes

Hi, I am Cassandra Till a Physical Education teacher and coach who specializes in training females to engage in movement that suits their physiology and makes them feel good.

As an active female, I spent most early adult years following training and diet plans that were not suited to my physiology, which resulted in me being in a state of total mental and physical fatigue and eventual hormonal disruption.

This is why Kat and I have come together to create this course. Understanding my unique physiology and what it needs has allowed me to enjoy moving, eating and ultimately have a greater appreciation for my body.

"You are a female athlete; it’s time to eat, move and flow like one."

Cassandra Till

Coach for Female Athletes

Kat D'Andrea

Nutritional Therapist

Hi, I am Kat, a trained nutritional therapist who works with a wide range of women all over the world to help improve their health, performance & productivity. My favourite topic is hormones, so I enjoy helping those diagnosed with Polycystic Ovarian Syndrome (PCOS) and those who want to navigate PMS, pre-pregnancy, pregnancy and postpartum.

I aim to improve hormone balance and nutrient deficiencies, freeing women to be their best, most effective selves at work, socially and in family life. Having struggled with PCOS in the past, I now pass on my knowledge to educate women with how to manage their symptoms.

"Eat smart, train smart."

Kat D'Andrea

Nutritional Therapist

Frequently Asked Questions

  • Can I change up the ingredients of smoothies or swap for another smoothie within the programme?

    Yes. Always go for what your body craves. All the smoothies are great for you at any time of your cycle. However, the smoothie ingredients have been specifically created in mind for what may be most useful during each specific phase. You may also choose to have fewer items in your smoothie, which is also fine as long as the protein content /powder remains the same.

  • What if I do not feel hungry?

    Start small by having 1/2 a protein shake with fewer ingredients post-workout within 30 min. Make sure you would have eaten something light an hour before exercise to help with energy during exercise.

  • What do you recommend to eat before training?

    We always recommend starting the day right and eating like a queen, i.e full eggs, toast, spinach with microgreens or avocado. For those who like to train first thing in the morning, we would recommend a small banana and milk protein shake. For those with no appetite, start with 1/2 a shake and drink the remainder after you have finished your workout.

  • What if I am using a hormonal contraceptive?

    There is still limited research to inform whether being on hormonal contraception hinders or helps physical adaptation from training. What we do know is it can mask any hormonal disruptions that are occurring. The Eat, Move, Flow course will still give you the tools to fuel and train your female body. Whilst the information in this course relates to a natural menstrual cycle, one not affected by hormonal contraception. It still aims to teach you habits that will support long-term health, regardless of the type of contraception you are using. We still recommend following the program in line with your cycle. Phase 1 would begin on the first day of your bleed. If you are considering changing your contraception, please seek the advice of a medical practitioner for alternative options available.

  • What equipment will I need?

    A set of dumbbells and a workout mat. The dumbbell weight is dependent on your current strength levels. I would recommend between 5kg - 10kg for beginner athletes.

  • How much time do I need to train per week?

    This course is designed to be flexible so you can mix and match movement sessions to suit your energy levels and time availability on the day. Each session includes a 9-minute activation video and a 9-minute strength session. So a minimum of 18 minutes 2-3 times a week would be ideal to start you off.