For anyone who’s tired of forcing daily consistency and ready to work withtheir monthly biology

If it works for you, take this one in with a sense of possibility. This isn’t about redoing your whole life. It’s about realising your body has been giving you the blueprint all along — and now you finally get to use it.

Most women spend their whole lives thinking they’re inconsistent. Most dancers spend their careers trying to feel the same every day. Most students, artists, athletes, and creatives force momentum even when their biology is asking for a different rhythm.

But once you understand your cycle, the month stops feeling random. It becomes predictable.
Usable.
Strategic.

Let’s make your month make sense.

The 4-Season Map of Your Month

Your rhythm isn’t linear. It’s seasonal. Each phase has a different role — and when you plan with it, life gets smoother, training gets smarter, and your energy stops feeling like a mystery.

Here’s the clean, simple map:

1. Menstrual – The Reset Season

Your body asks for: softness, quiet, slower movement.
Best for: reflection, marking, foundational technique, emotional grounding.
Your internal question: What needs clearing before I rise again?

2. Follicular – The Momentum Season

Your body rises: lighter, clearer, more open.
Best for: learning choreography, building stamina, taking risks, new ideas.
Your internal question: What feels possible right now?

3. Ovulation – The Visibility Season

Your presence expands: expressive, confident, magnetic.
Best for: performing, auditions, filming, social visibility, connection.
Your internal question: Where do I want to be seen?

4. Luteal – The Refinement Season

Your clarity sharpens: precise, discerning, structured.
Best for: cleaning choreography, setting boundaries, finishing work, detail-oriented tasks.
Your internal question: What needs to be fixed or protected?

Your rhythm isn’t random.
It’s a monthly strategy.

How to Plan a Month That Matches Your Biology

And this is just the beginning.

Your training isn’t the only thing that shifts across your cycle. Your nutrition, your social bandwidth, and your recovery needs move with the same rhythm — and when you plan those alongside your dance work, everything becomes smoother.

You don’t need the full system here — this article is just opening the door. The real transformation happens when you learn how to align your training alongside your nutrition, your recovery, and your social energy. That’s the work we do inside the full Train Like a Woman course — the part that turns awareness into actual momentum.

Here’s how your month begins to take shape when you use the rhythm as your map:

Below is a clean, dancer-friendly — and life-friendly — way to plan your month.

Use it gently.
Use it creatively.
Use it like a rhythm, not a rulebook.

Week 1 — Menstrual: Set the Tone, Not the Pace

• Do slower warm-ups.

• Review goals instead of pushing them.

• Mark choreography.

• Tidy your schedule.

• Prepare your training plan for the month.

Small decisions here save you energy later.

Week 2 — Follicular: Build Momentum Intentionally

• Start new projects.

• Learn faster combinations.

• Increase intensity gradually.

• Brainstorm.

• Try the thing you avoided last cycle.

This is your best learning week.

Week 3 — Ovulation: Put Yourself Where You Shine

• Film content.

• Perform.

• Take challenging classes.

• Collaborate.

• Expand creatively.

This is your natural charisma window.

Week 4 — Luteal: Refine, Protect, and Prepare

• Clean choreography.

• Set boundaries.

• Finish projects.

• Organise your space.

• Reduce unnecessary noise.

This is your precision week.

Why Planning With Your Rhythm Works

Because you stop fighting yourself.

Every phase stops feeling like a problem.

Because tasks take less effort when matched to the right phase.

Refinement feels effortless in luteal.
Expression feels effortless in ovulation.

Because overwhelm drops dramatically.

You’re no longer forcing peak energy in a reset week.

Because you get more out of your training.

Your body adapts better when the load matches your biology.

Because you feel in control — without forcing control.

You plan with yourself, not against yourself.

A small shift you can try today

If you feel like experimenting:

1. Identify which season you’re in right now.

Don’t overthink it — your body will tell you.

2. Choose one task that matches the phase.

Just one.
One aligned choice creates momentum.

3. Release the expectation to feel the same every day.

Your rhythm is your consistency.

If you want to plan your month with clarity

The free mini-course will help you identify which season you’re in — and start adjusting your training, energy, and expectations.

If you want to go further, the full Train Like a Woman course shows you how to plan:

• your nutrition so your body feels supported in each phase,

• your social life so you’re not drained in low-bandwidth weeks,

• your training intensity so you build strength without burnout,

• your recovery rhythms so your progress becomes consistent.

You choose when.
You choose how.
You stay in full autonomy.

When your month finally makes sense — your whole life becomes easier to move through.

When your month finally makes sense, your whole life becomes easier to move through.