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Aligned Living - Train, Work & Live In Sync With Your Cycle
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Aligned Living - Train, Work & Live In Sync With Your Cycle
A 28-day printable FREE guide and workbook that guides you through daily workouts, meals, breathwork practices, and reflections tailored to each phase of your cycle. Learn how to work with your body, not against it, and discover more energy, balance, and calm.
For years, many of us were never taught how to live with our cycle. This workbook is here to change that.
Inside you’ll find:
✔️ Daily workouts matched to each phase of your cycle
✔️ Whole-food meal plans + weekly shopping lists
✔️ Nervous system practices to reduce stress + support balance
✔️ Period & ovulation tracking pages
✔️ A period color cheat sheet for hormone insights
✔️ Daily journaling & gratitude prompts
✔️ End-of-cycle reflections & intentions
Each page is designed to help you notice patterns, support your hormones with the right foods, and regulate your nervous system - while keeping it practical and simple. Whether you’re new to cycle syncing or want a structured challenge to deepen your awareness, this guide will help you build connection, balance, and resilience.
Features:
70+ printable pages (PDF format) Easy-to-follow daily structure Affordable, whole-food focused meals Works for all fitness levels Omnivore-based, with simple vegetarian/vegan swaps
Why This Guide Matters:
Hormone Balance → Learn how to eat and move in sync with your cycle
Stress Regulation → Daily nervous system practices to reduce anxiety + overwhelm
Self-Awareness → Track patterns in mood, cravings, and energy
Practical & Affordable → Simple, whole food recipes with weekly shopping lists
Empowering → Understand your cycle and feel connected to your body
Bonus:
Use code 'cycle' for a discount on my 14-Day Nervous System Reset
Free access to my Panic Attack Guide
Mention this guide when booking a discovery call to receive 10% off all 1:1 coaching programs
Download this FREE guide now and start aligning your life with your cycle today!
- 248 MB
Your hormones change every single week. Your schedule doesn't.
That mismatch is costing you energy, sleep, and resilience. Aligned Living is a free guide to cycle syncing — the practice of structuring your training, work, rest, nutrition, and social life in alignment with the four phases of your menstrual cycle, so you work with your biology instead of against it.
Your menstrual cycle is not just a reproductive process. It is a monthly rhythm that directly influences your nervous system, energy levels, stress tolerance, sleep quality, and emotional regulation.
During the follicular phase your cortisol tolerance is higher and intensity training supports regulation. During the luteal phase your nervous system is more reactive to stress and needs more recovery.
Most women push through both phases the same way — and wonder why they feel depleted half the month.
This guide covers:
— The four phases of the menstrual cycle and what each one means for your nervous system
— How to adapt your training intensity across the month to support hormonal health and avoid burnout
— Work and energy management by cycle phase
— when to create, when to execute, when to rest
— Nutrition principles for each phase to support mood, digestion, and blood sugar stability
— How cycle syncing reduces PMS, anxiety, and stress reactivity over time
Created by Lovisa Engstrand, Nervous System Specialist and founder of The Exhale Collective.