DOES THIS SOUND FAMILIAR?

You Know Exactly When It Happens.

⚡️The Power Peak: Week 2 hits and you feel unstoppable. You add weight, chase times, and walk out of the gym feeling like the athlete you know you are. Everything clicks.

🧱The Brick Wall: By Week 4, your warmup feels like a max effort. You sleep eight hours and wake up exhausted. Your motivation is zero. The same weights that felt light two weeks ago are crushing you.

🔥The Gaslighting: You tell yourself you're just lazy. Undisciplined. Getting old. You push through, spend money on pre-workout and bloodwork and nutrition coaches. The two weeks every month where your body refuses to cooperate never get fixed. Because the problem isn't you. You're just out of phase.

MEET THE COACH BEHIND THIS

I Built This Because Nobody Else Would.

My name's Amanda. I've been doing CrossFit for seven years and coaching for four. I'm a white belt in Brazilian Jiu-Jitsu. I shoe horses for a living — which means I'm not exactly coming at this from behind a desk.I spend years thinking my inconsistency was just the tax for being a woman in her 30's. It's not.I stopped listening to Instagram and started reading the actual research. Female exercise physiology. Effects of Estrogen and Progesterone on recovery time.
Nutritional needs across the cycle.Turns out I wasn't broken. I was running a 4-phase hormonal engine and every program I'd ever followed treated it like a flat line.Within two cycles of training with my phases instead of against them, my front squat went up 10 lbs. A few cycles in, I PR'd my deadlift by 15. Not because I trained harder. Because I finally pushed at the right times — and rested when I needed to.The Cadence Method is the system I wish someone had handed me at 35.

CrossFit Level 2 Coach · 7 years training, 4 years coaching
BJJ Athlete · NASM Women's Fitness Specialist
FSM Cycle Informed Coach Certification (in progress) · Lives the method every month

The 8-Step Cadence Method

Two cycles. Eight steps. One system that finally makes your whole month make sense.

Specific. Practical. Built for Women Who Actually Train.

Not "listen to your body" platitudes. Not yoga on your period. Actual programming.

✓ The 4-Phase ProtocolSpecific training and recovery guidelines for RISE, POWER, SUSTAIN, and RESTORE — so you understand exactly why you feel different every Tuesday (and exactly what to do about it).

✓ Phase-Matched TrainingWhen to push for a 1RM at 80–90% effort versus when mobility and skill work returns more than grinding through. A full week of sample workouts with phase-specific scaling — not "do less," but do the right work.

✓ The Week 4 Nutrition FixHow to honor real carb cravings and fuel a metabolism that is running 10–20% higher in your Restore phase — without guilt, without going off the rails, and without undoing the work you did in Week 2.

✓ The PR WindowHow to time your heaviest sets, highest-volume metcons, and 1RM attempts to your peak mid-cycle strength window — so you stop leaving gains on the table every single month.

This Isn't For Everyone.

That's not a gimmick. It's an honest filter — because I'd rather you buy knowing exactly what this is than be disappointed.

Built For You If:

✓ You're 35+ and still menstruating✓ You do CrossFit, lift, or train with real intensity✓ You're sick of programs that treat your cycle like it doesn't exist✓ You want a system with actual programming, not a pep talk✓ You're willing to track, adjust, and do the work

Not For You If:

✗ You need medical advice for hormonal conditions (see your doctor)✗ You want vague "honor your feminine energy" fluff✗ You believe the only answer is push harder regardless✗ You're postmenopausal (your program is coming — join the waitlist)✗ You're on hormonal birth control (the phase timing won't apply the same way)

Questions You're Probably Asking

"My coach says cycle syncing is pseudo-science and consistency matters more."Your coach is half right. Consistency matters enormously — and a 2020 meta-analysis of 78 studies confirmed that performance isn't systematically impaired in any one cycle phase. But here's what that meta-analysis also showed: individual responses vary significantly. And a separate study found that women who aligned training intensity with their cycle gained 33% strength vs. 13% for those who didn't. This isn't about doing less. It's about doing the right intensity at the right time — and being more consistent as a result, because you stop burning out every fourth week.

"Is this just cycle-syncing content I can find free on Instagram?"If you've seen a Reel that says "do yoga on your period and lift heavy at ovulation" — that's not this. This is complete workout programming with specific movements, volume prescriptions, intensity targets, and nutrition protocols for each phase. Built for women who actually train, not women who want permission to take a bath.

"I don't do CrossFit. Does this still apply?"If you lift weights, do functional fitness, or do any structured training with intensity — yes. The framework is rooted in functional fitness but the hormonal science applies to any woman training seriously, in any gym, with any modality.

"Is this a full training program?"It's the foundation — the 8-step framework, a week of sample workouts with phase adaptations, nutrition guidance, and movement standards. Enough to change how you train this month. The full 12-week Cadence Method program launches September 2026. Launch buyers (through May 28th) get founder's pricing (30%+ off). After May 28th buyers will pay full price for blueprint and future full program.

"I'm 46 and perimenopausal. Too late?"If you still have a cycle — even an irregular one — this framework helps you work with whatever pattern you've got. The phases may shift as you approach menopause, and the guide teaches you to read your own signals rather than relying on textbook day-counts.

"What if it doesn't work for me?"Then you email me and I refund your $17 within 30 days. No hoops, no questions, no guilt. I'm betting on the method — and I'm willing to take the risk so you don't have to.