In Sync

In Sync is a four-week course created to align exercise, nutrition, and wellness with each phase of your menstrual cycle.

BECOME IN SYNC WITH YOUR MENSTRUAL CYCLE

About the course

In sync is a curated wellness program designed with the female cycle in mind. In this course, you will learn:

  • Movement throughout your cycle. You will learn how to sync your movements with your cycle with a 4-week workout program with each menstrual phase in mind

  • Nutrition throughout your cycle. You will get nutritional guidelines on optimizing your health with the best nutrition for each cycle phase. Delicious recipes will also be provided for each phase.

  • How your cycle affects your lifestyle. You will be provided with information and resources about what is going on internally inside of you and how you can best support your hormones, naturally.

Registration

In Sync course with Sara and Jen. Included are all the classes, educational videos, and workouts for each phase of your menstrual cycle.

✓ 28 Withsara workouts
✓ 5 educational talks
✓ 22 minutes per day average
✓ 10 hours of content

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Cycle syncing means matching your workouts, food and lifestyle routines to your menstrual cycle

What is cycle syncing?

Browse Lesson Plan

  • The introduction will go over the foundation of cycle syncing. We will explain how the menstrual cycle works, what important topics we will go through during the program and what you can expect.

  • The Follicular phase is the phase after our period. We will give you tips on what workouts are most suitable for this phase, what nutrition is essential and how to get the most out of this cycle phase.

  • The Ovulatory phase is a very short window and lasts for about 24 hours. We will give you tips on what workouts are most suitable for this phase, what nutrition is essential, and how to get optimize your wellbeing here.

  • The Luteal phase lasts for 10-14 days. We will give you tips on what workouts are most suitable for this phase, what nutrition is essential and how to optimize your health here before entering the menstrual phase.

  • The Menstrual phase is the phase after our period. We will give you tips on what workouts are most suitable for this phase, what nutrition is essential and how to manage better throughout your period.

Your teachers

Jen Reynoldson
Jen is Australian born and is the founder of sync organics - a female-focused food and lifestyle movement on a mission to help you feel your best in every life and cycle phase. 

Sync was born out of Jen’s own female unwellbeing experiences - relating to hormone and gut health specifically and on her pursuit of addressing her concerns holistically, she started working with leading holistic practitioners globally and throughout her own persistent research, quickly identified and for the first time truly acknowledged the stark hormonal differences between a woman vs a man, yet we’re all taught to live and eat the same way day-to-day.

Sara Olafsdóttir
Sara is the founder of Withsara and female health has been her passion for years. Throughout the years she has learned how important it is to listen to her body throughout her cycle. She wants to spread her and Jen’s knowledge on her platform and educate women in a mindful way how women can support their bodies throughout their cycle, naturally.

She has created a well-curated movement program that will guide women how they can successfully sync their movement with their cycle.

Who is the program for?

In sync is for all women who:

  • Want to live in sync with their cycle

  • Want to learn how to adapt their workout routine to their cycle

  • Want to learn how to optimize their nutrition throughout their cycle

  • Want to get great tools on how to regulate their nervous system in order to support their wellbeing during their cycle

  • Want to learn about blood sugar management and what role it plays in their cycle

  • Want to support their well-being and live in harmony

What will I learn?

This program gives you a holistic approach toward your cycle and after those 4 weeks you will have better understanding of:

  • What workouts to choose during each phase of your cycle and why

  • What vitamins and nourishment is essential during each phase of your cycle

  • How your hormones work and how you can support them with the right lifestyle choices

  • The importance of practices to regulate your nervous system

  • How important it is to manage your blood sugar

  • What routines and practices will support your wellbeing through your cycle

Frequently asked questions

General

  • Withsara is a holistic health and fitness platform for women. Withsara offers low-impact on-demand workouts that women can do wherever, whenever.

    Our approach is about balance and overall health and wellness. We want you to enjoy your workout routine, do what feels good physically and mentally, and make your exercise a more meaningful journey.

    Whether you’re looking to tone your body, build strength, increase flexibility or relieve stress, there’s a class or series for you. Choose from hundreds of high-quality pilates, barre, yoga and mobility workouts.

  • While Withsara offers unlimited access to +350 home classes that tone your body and build up deep strength, the core of what we offer is helping guide you towards your health goals. Included is:

    19 programs and challenges

    Weekly schedule for you to follow

    30-min whole body classes

    Yoga

    Barre

    HIIT

    Beginner classes

    Pre & postnatal classes

    Stretching and mobility

    Strength & mobility

    Mini series

    Breathwork

    Meditation

    New classes are published every week.

  • Yes, you can buy In Sync as a one-time purchase for 79 USD and you will access to all the material for 1 year. You will get the entire program including, 28 workout classes, 5 educational videos, 8 recipes and articles.

  • All the videos are lined up in the program. You simply pick the video you want to watch and press play.

Payment

  • You can join our monthly plan at $39 a month, or our annual plan at $229. That's the equivalent of $19 a month.

    The first 7 days are free and you select your plan when you sign up

  • The In Sync program can be bought as a one-time purchase for non members for 79 USD

  • Our goal is to make sure that you have the best experience possible. If Withsara isn’t for you, contact us and we’ll offer a full refund within 30 days of the date you purchase your course.

In Sync course

  • Cycle syncing is when you sync your lifestyle, workout and food routines to your cycle.

  • Connecting with your cycle, nourishing it and living in support of it strengthens our connection to self and helps us live in our highest authenticity. Our hormonal health directly influences our general health, and as a woman with different hormonal rhythms throughout the month cyclically living can be a powerful tool to support your general wellbeing too.

  • Week 1: Follicular phase

    Week 2: Ovulatory phase

    Week3: Luteal phase

    Week4: Menstrual phase

  • If a person is not familiar with where they are in their cycle to start tracking in an app or reconnect to their body and identify their key cycle phase signs. Ie. clear, egg-white like discharge is a key sign you’re in the ovulatory phase. Increased digestion is often a sign you’re in the luteal phase >  as well as a lower energy vibration

    You can read more about the four phases here

  • Yes, to an extent. It works best for women who are not on hormonal birth control (the pill) as the hormones in the pill inhibit the bodies natural hormonal rhythm in an attempt to prevent pregnancy > Meaning women on the pill don’t experience the same natural hormonal rhythm as women who are not. Whether you’re on the pill or not the foundations of cycle syncing are based in blood sugar conscious routines, gut health prosperity and essential macro and micronutrient incorporation - all which not only support the female cycle, but dually support energy, mood, cognition and many other things. So there are an array of benefits for people who follow the In sync protocol beyond just experiencing a happy cycle 💛

  • Education

    A 5-8 minute informative talk on Mondays with Jen where she gives you important information about each phase, actionable tools and tips on how to optimize the phases holistically with nutrition, movement, nervous system regulation and blood sugar management.

    Workouts

    A workout schedule of 7 classes (a total of 28 classes throughout the program) was carefully designed and led by Sara. Each workout is 15-30 minutes and selected to be suitable for each phase so you to learn better how to cycle sync your movements. The classes will include Pilates, Barre, Yoga, Stretching, Meditation and Breathwork.

    Recipes and articles

    In addition, you will get 8 delicious recipes created with the cycle phases in mind. For you to gain even better knowledge and understanding of the topic we will include articles about cycle syncing on how to reduce PMS, the best tools to manage blood sugar and so much more.

    How to follow the program?

    We want you to start where you are and follow it in the way that suits you the best.

    You can use the program as a tool in your cycle syncing journey and gain knowledge and learn to optimize your health during your cycle.

    You can follow the program week by week, and start on the phase you are on now

    You can wait until you start your Follicular phase and then follow it from week 1 through week 4

  • This program gives you a holistic approach toward your cycle and after those 4 weeks you will have better understanding of:

    What workouts to choose during each phase of your cycle and why

    What vitamins and nourishment is essential during each phase of your cycle

    How your hormones work and how you can support them with the right lifestyle choices

    The importance of practices to regulate your nervous system

    How important it is to manage your blood sugar

    What routines and practices will support your wellbeing through your cycle

  • Women who experience longer or shorter cycles can still follow the program - they simply extend, or shorten each week of the program to be in alignment with their cycle. This goes for women who typically experience a long follicular phase too - simply extend the follicular phase week in alignment with your cycle and enter the ovulatory phase when you reach that time specifically.