By the end of this course, you’ll be able to:
✅ Understand how hormonal cycles affect energy, recovery, and mood
✅ Adjust training intensity and nutrition according to cycle phases
✅ Apply nutrition strategies that promote hormonal balance
✅ Manage stress and sleep for optimal hormone health
✅ Support wellness through key life stages — from youth to menopause
✅ Empower yourself and others with evidence-based women’s health knowledge
Understand how hormones influence fitness, nutrition, and energy and learn to train, eat, and recover in sync with your body’s natural rhythm.
Your hormones are powerful and when you understand how to work with them, not against them, you unlock a whole new level of health and performance.
This 6-week course empowers women to train, eat, and live in alignment with their hormonal cycles. You’ll learn how different phases of the menstrual cycle (and beyond) affect energy, metabolism, and recovery and how to adapt your workouts, nutrition, and self-care routines accordingly.
Whether you’re an athlete, fitness professional, or simply striving for better balance and vitality, this course blends the latest science with practical lifestyle strategies to help you feel your best through every stage of life.
Duration: 6 Weeks (Self-paced)
Difficulty Level: All Levels
Certification: Extra Hallam Certificate of Completion
Overview of the endocrine system and female hormone cycles
How hormones impact mood, metabolism, and performance
Tracking your cycle: understanding your body’s signals
The four hormonal phases: follicular, ovulatory, luteal, menstrual
Training modifications for strength, endurance, and recovery
Listening to your body: rest vs. intensity days
Nutritional needs during each phase of the cycle
Supporting metabolism, digestion, and cravings naturally
Key micronutrients and foods for hormonal harmony
The impact of cortisol and stress on female hormones
Building a sleep and recovery routine that supports balance
Practical relaxation, breathing, and mindfulness tools
Training and nutrition through pregnancy, postpartum, and menopause
Adjusting lifestyle habits for hormonal changes
Long-term strategies for bone, brain, and heart health
Creating a personalized wellness plan
Balancing goals: fitness, energy, and self-care
Staying consistent and connected to your body long-term
🎥 Video Lessons with Expert Guidance
🩸 Hormone Cycle Tracking Workbook (PDF)
🍎 Nutrition for Hormonal Health Guide
🧘 Recovery & Stress Management Toolkit
🧠 Women’s Wellness Case Studies & Best Practices
🎓 Extra Hallam Certificate of Completion
Women of all ages wanting to improve balance and vitality
Fitness coaches and nutritionists working with female clients
Athletes aiming to optimize training around their cycle
Anyone seeking holistic understanding of women’s health
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