PMS 28

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Do you want to learn how to train effectively during hormonal fluctuations?

Can you commit to 28 days to learn how to train around your cycle?

Do you train from the gym? Home?

Do you want to improve your cardio, strength, muscle endurance and flexibility?

If you answered yes to any of those questions, Busy Girl Shred is for you!

Introducing PMS 28...

Tap the "+" to dive into the different aspects of the Busy Girl Shred program!

you are novice-intermediate level or more advanced- the plan is made at the level that would require you to have some experience working out, but you don't need to be an expert.
You train from the gym OR home - this plan has some workouts where you only need body weight and some where you need some weights. If you train from home you have options to use no or minimal equipment.
You have intense menstrual cycles & symptoms! This plan is all about effectively training at different points of the hormone cycle, this means that the workouts planned are optimal for their respective hormone phase. This program is best suited for a 28 day cycle so it might not be exactly tuned to you and your cycle; if yours is longer than 28 days, this plan can still be used a good general template until our longer menstrual programs are made.

Menstrual Pilates: these workouts are mostly stretching and light core pilates style workouts. These are light intensity.
Lower body hypertrophy: these workouts work on both hypertrophy and muscle endurance in the legs and glutes.
Upper body hypertrophy: these workouts work on building strength and muscle endurance in the upper body.
HIIT: these workouts are high intensity interval cardio workouts, usually a sprint/jog/walk style HIIT.
Lower Body Circuit: these workouts are high volume circuit style workouts focusing on the lower body
Upper Body Circuit: these workouts are high volume circuit style upper body workouts
Luteal Full Body: these workouts are light intensity full body workouts.

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PMS 28 Program

Access the 4 week PMS 28 program and all app features for 2 months! If you would like access to the program/app for longer you will need to repurchase or upgrade to an app membership to continue. You can also access this and all other programs in the on demand premium membership. Learn more below.

On Demand Workouts

While on the program, you will have access to 100+ on demand workouts. Want to switch up a workout - like do cardio instead of a leg day? Or a stretch instead of a rest day? No problem, add the workout to your calendar and go for it - you're not stuck with only the workouts scheduled in the program.

Recipe Library

Proper training paired with good nutrition is the key to success in the world of fitness! Access my ever growing recipe library with 80+ healthy and fun recipes that will ensure you have something to fuel all of your body and healthy goals

Enjoy App Features

Access all TFY app features including macro tracking, food journal (meal tracking), progress photo tracking, weight/body metric tracking, load/distance (performance) tracking, steps, habit tracking and more!

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Access PMS 28 program in the on demand premium membership

Why membership? Joining the TFY on demand membership gets you access to my PMS 28 program and all current and future programs. You also get all app features for only $15 per month. Cancel at any time with no penalty.