Flow Formula: Personalized Online-Training

A 30-day customized training plan built around your goals, schedule, and menstrual cycle. So you can train smarter, feel better and stay consistent.

For women who want:

• A plan that fits their body and their lifestyle (not a one size fits all template)

• Training that supports hormones and energy fluctuations throughout the month

• Structure & progression without burnout

• A feminine, strong, consistent physique

What’s included (30 days):

• Detailed intake form (goals, schedule, cycle, preferences, limitations)

• Personalized 4 week program (gym or home)

• Weekly asynchronous check-ins

• Mid program adjustments (if needed)

• Guidance on aligning training intensity with your cycle

Flow Formula Approach:

I design your training around:

• Your cycle + energy (follicular/ovulatory vs luteal/menstrual adjustments)

• Progressive overload + shape (strength and aesthetic intention)

• Recovery + consistency (so it’s sustainable, not extreme)

Communication:

• Async check-ins only

• Response window: 24-48 hours

• Capped spots monthly