Understand how hormones influence fitness, nutrition, and energy and learn to train, eat, and recover in sync with your body\u2019s natural rhythm.<\/p>\n
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.<\/p>\n
This 6-week course empowers women to train, eat, and live in alignment with their hormonal cycles. You\u2019ll 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.<\/p>\n
Whether you\u2019re 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.<\/p>\n
Duration:<\/strong> 6 Weeks (Self-paced) Overview of the endocrine system and female hormone cycles<\/p>\n<\/li>\n How hormones impact mood, metabolism, and performance<\/p>\n<\/li>\n Tracking your cycle: understanding your body\u2019s signals<\/p>\n<\/li>\n<\/ul>\n The four hormonal phases: follicular, ovulatory, luteal, menstrual<\/p>\n<\/li>\n Training modifications for strength, endurance, and recovery<\/p>\n<\/li>\n Listening to your body: rest vs. intensity days<\/p>\n<\/li>\n<\/ul>\n Nutritional needs during each phase of the cycle<\/p>\n<\/li>\n Supporting metabolism, digestion, and cravings naturally<\/p>\n<\/li>\n Key micronutrients and foods for hormonal harmony<\/p>\n<\/li>\n<\/ul>\n The impact of cortisol and stress on female hormones<\/p>\n<\/li>\n Building a sleep and recovery routine that supports balance<\/p>\n<\/li>\n Practical relaxation, breathing, and mindfulness tools<\/p>\n<\/li>\n<\/ul>\n Training and nutrition through pregnancy, postpartum, and menopause<\/p>\n<\/li>\n Adjusting lifestyle habits for hormonal changes<\/p>\n<\/li>\n Long-term strategies for bone, brain, and heart health<\/p>\n<\/li>\n<\/ul>\n Creating a personalized wellness plan<\/p>\n<\/li>\n Balancing goals: fitness, energy, and self-care<\/p>\n<\/li>\n Staying consistent and connected to your body long-term<\/p>\n<\/li>\n<\/ul>\n \ud83c\udfa5 Video Lessons with Expert Guidance<\/p>\n<\/li>\n \ud83e\ude78 Hormone Cycle Tracking Workbook (PDF)<\/p>\n<\/li>\n \ud83c\udf4e Nutrition for Hormonal Health Guide<\/p>\n<\/li>\n \ud83e\uddd8 Recovery & Stress Management Toolkit<\/p>\n<\/li>\n \ud83e\udde0 Women\u2019s Wellness Case Studies & Best Practices<\/p>\n<\/li>\n \ud83c\udf93 Extra Hallam Certificate of Completion<\/p>\n<\/li>\n<\/ul>\n Women of all ages wanting to improve balance and vitality<\/p>\n<\/li>\n Fitness coaches and nutritionists working with female clients<\/p>\n<\/li>\n Athletes aiming to optimize training around their cycle<\/p>\n<\/li>\n Anyone seeking holistic understanding of women\u2019s health<\/p>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":" By the end of this course, you\u2019ll be able to:
Difficulty Level:<\/strong> All Levels
Certification:<\/strong> Extra Hallam Certificate of Completion<\/p>\n\ud83d\uddd3\ufe0f Curriculum Overview<\/strong><\/h2>\n
Week 1: Introduction to Women\u2019s Health & Hormones<\/strong><\/h3>\n
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Week 2: Cycle-Based Training Essentials<\/strong><\/h3>\n
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Week 3: Nutrition for Hormonal Balance<\/strong><\/h3>\n
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Week 4: Stress, Sleep & Recovery<\/strong><\/h3>\n
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Week 5: Life Stages & Hormonal Transitions<\/strong><\/h3>\n
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Week 6: Sustainable Wellness & Empowerment<\/strong><\/h3>\n
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\ud83e\udde9 What\u2019s Included<\/strong><\/h2>\n
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\ud83d\udcaa Ideal For<\/strong><\/h2>\n
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Learning Outcomes<\/strong><\/h2>\n
\u2705 Understand how hormonal cycles affect energy, recovery, and mood
\u2705 Adjust training intensity and nutrition according to cycle phases
\u2705 Apply nutrition strategies that promote hormonal balance
\u2705 Manage stress and sleep for optimal hormone health
\u2705 Support wellness through key life stages \u2014 from youth to menopause
\u2705 Empower yourself and others with evidence-based women\u2019s health knowledge<\/p>","protected":false},"featured_media":2867,"comment_status":"open","ping_status":"closed","template":"","meta":{"_acf_changed":false},"product_brand":[],"product_cat":[69],"product_tag":[],"class_list":{"0":"post-2866","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-womens-fitness-wellness","8":"first","9":"instock","10":"downloadable","11":"shipping-taxable","12":"purchasable","13":"product-type-simple"},"acf":[],"_links":{"self":[{"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/product\/2866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/types\/product"}],"replies":[{"embeddable":true,"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/comments?post=2866"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/media\/2867"}],"wp:attachment":[{"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/media?parent=2866"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/product_brand?post=2866"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/product_cat?post=2866"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/extrahallam.com\/pl\/wp-json\/wp\/v2\/product_tag?post=2866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}