helping Women Worldwide
How to Go From Feeling Drained, Doubting Yourself, and Snacking Through the Stress…
To Having More Energy, Feeling Strong in Your Body, and Building Habits You Can Actually Stick To – All by Working With Your Hormones in Just 3 Weeks
It works even if your cycle’s irregular, you haven’t got a cycle, you’re on birth control, or haven’t worked out in months… Because PowerPhase doesn’t rely on a perfect plan. It helps you build one that actually fits your body, your mood, and your life.
What if feeling energised, in control, and strong didn’t take a massive overhaul… just 38 minutes a day (on the busiest of days) or 3 weeks in Nathalie’s case?
PowerPhase is the only women’s program designed to work with your body’s unique rhythm even if you don’t have a regular cycle.
Whether you’re navigating perimenopause, post-menopause, hormonal birth control, or just plain exhaustion… your body is speaking.
We’ll help you listen and make sure you thrive
You’re Not Lazy And It’s Not Discipline You’re Missing… It’s Alignment
You’ve tried the workouts.
You’ve counted the calories.
You’ve followed the plans that promised the world.
But no matter how “consistent” you try to be… You still feel like your energy, your body, and your motivation are on a rollercoaster you didn’t sign up for.
Some weeks, you crush your workouts.
You’re sharp, focused, on fire.
You think: Yes. I’m back.
And then…
You crash.
You wake up foggy.
You can’t push through.
You reach for food you didn’t even want.
And suddenly, you feel like you’re back at zero… Again.
You wonder:
“Why can’t I just stay consistent?”
“Why does my body feel different every week?”
“Why do I always lose momentum just when I start making progress?”
The answer?
Your body was never designed to feel the same every day.
You’re not inconsistent.
You’re cyclical…
And these feelings are the most normal thing in the world.
Even if you don’t get a period, your hormones are still shifting. Your energy is still flowing.
And when you try to force a one-size-fits-all routine onto a body that’s wired for rhythm, something has to give.
(Usually your energy. Your motivation. Your progress.)
This isn’t about doing more.
This is about doing what matches you.
And that’s exactly what PowerPhase was built to do.
Here’s What Happens When You Work With Your Body And Not Against It
Most programs treat women’s bodies like machines.
Burn more. Eat less. Push harder.
But your body isn’t a robot.
It’s a living, breathing rhythm.
Your hormones, energy, cravings, motivation… They shift day by day.
And when your plan ignores that, you end up blaming yourself for things you were never meant to control.
PowerPhase flips that.
It’s not about pushing through.
It’s about syncing up.
How It Works: PowerPhase is a 12-week program built on three powerful pillars
The Core Five Framework
Your foundation for sustainable results.
Power Ups & Power Downs
Because not every day requires a full tank.
We show you when to push and when to rest so you stop burning out and start making progress that lasts.
As you progress through the program you’ll know which one your body needs by tracking a few simple signals.
The Power Journal
The 60-second habit strategy for discovering and then syncing with your unique rhythm, even if you don’t have a menstrual cycle.
You’ll track how you feel each day: energy, mood, cravings, motivation, sleep.
Over time, you’ll start to see and experience a pattern.
Not someone else’s pattern…
…Yours.
And you’ll finally know:
- When to lift heavier dumbbells
- When to pull back
- When you’re most productive
- When to rest (without guilt)
- When to lean into more protein, carbs, or fats
- When to let your body lead
And the best part?
Once you spot your rhythm, you’ll never have to guess again.
From Stuck to Strong, Here’s What PowerPhase Women Are Saying
We didn’t build PowerPhase to give women more rules.
We built it to give them back their lives.
Now they’re working with their bodies… and seeing what’s possible.
NATHALIE – Power Squad
So far we are three weeks into this new, very new and information-loading phase and wow. Eye opener.
I started with Emma in 2020 after trying everything to drop weight.
Things would work short-term but never lasted. We got the ball rolling, the weight came off, and my fitness shot through the roof… but then I hit a dead end.
I was stuck! Extremely exhausted, low B12, low motivation. I’d have one good day of energy, then crash. I started feeding fatigue with food, and that would push me into a calorie surplus. It became a horrible cycle.
But now… 3 weeks into PowerPhase, I’m 6lbs down and I’ve NEVER lost this much in 3 weeks, never mind 2lbs a week back-to-back!
I have so much energy. I got a whole month’s work done in 4 days. FOUR DAYS!!
I’m still learning and re-reading the hormone lessons because I take the depo injection, so I don’t get a period, but I do get symptoms. It’s like I have two cycles sometimes!
I’ve started tuning in to how I feel, what I’m craving, and feeding my body with what it actually needs, like leafy greens (even on my pizza!) and protein.
Oh, and yes I’m still having my chocolate
There was a time I could eat a whole human-sized bar, and the next day gag at the thought of chocolate.
Hormones are FUNNY! But wow, when you work with them… It’s life-changing.
Real Wins From The Power Squad
- All Wins
- Movement
- Mindset
- Nutrition
- Habits
- Hormones
Heavier Bells, Calmer Mind
Spicy Stretch That Hits the Spot
Mother-Daughter Workouts
Tough, Spicy, Totally Worth It
Bounce + Inferno + Ignite
Compassion Beats Cortisol
Confidence on the Commute
Empowering Habits
Knowledge = Comfort
Phase Mods Without Guilt
From Exhausted → Energised
Portion Control Mastered
Stronger Fuel, Stronger Woman
Protein Goals Hit Daily
Protein → No Snacking
Leafy-Loaded Protein Pizza
Clear Next Steps
Charts That Keep You Honest
Chocolate Cravings Conquered
Plan, Sweat, Holiday
In Tune, Journalling Again
Hormone-Map Awareness
Hormone-Powered Fat-Loss
Cycle-Smart Reset
Hormone KnowledgeThese women aren’t fitness gurus or Influencers with endless time or resources.
They’re women navigating school runs, meetings, messy kitchens, sleepless nights with babies teething… and still making progress.
Because PowerPhase doesn’t ask you to be more.
It teaches you how to sync what you already have.
And you’re next in line.
Your PowerPhase Journey Includes:
180+ Recipes and Grocery Lists: Make eating healthy simple, satisfying, and stress-free, even on your busiest days.
Power Ups & Power Downs for Every Phase: Know exactly when to push and when to recover, so you build strength without burning out.
Sister Squad Community: You’re Never Alone: Get real-time support inside our private community, plus bi-weekly “Ask Me Anything” podcast sessions where no question is too small, and every win is celebrated.
8 Strength Workouts You Can Actually Stick To: Short, efficient 30-minute sessions you can follow along with anywhere – no guesswork, no intimidation.
The Power Journal – Your 30-Second Daily Check-In: Quickly track your energy, cravings, mood, and sleep so you can discover your phases, feel momentum, and adjust without second-guessing yourself.
Real-Life Meal Strategies (Chocolate 🍫 Included): Learn how to sync your nutrition to your phase and leave room for the foods you love, so you never feel like you’re “starting over” again.
Full Access to PowerPhase Members Inside the App: You’re never left to figure it out alone. Inside, you’ll find women just like you, learning, supporting, and winning together.
Our Private Coaching App: One Home for Everything: No scattered emails, downloads, or confusing platforms. Access your workouts, lessons, journal, and support in one safe, private space.
Daily Lessons Rooted in the Core Five Framework: Movement, Mindset, Nutrition, Habits, and Hormonal Balance distilled into bite-sized daily insights that meet you exactly where you are.
A 12-Week Journey Tailored to Your Natural Rhythm: Move through your real hormonal cycle (not against it) with a flexible plan that matches your body’s energy, recovery, and fat-burning phases.
Early Access PowerPhase Welcome Gifts
early-bird spots are limited, and this special offer is designed to reward those who take action first.
access to pre-program gifts & community are instantly available when you join
Your 12-Week Roadmap Designed for Your Body, Your Life
You don’t need to overhaul your life.
You don’t need hours at the gym.
You don’t even need a perfect routine.
All you need is 38 minutes a day, a willingness to listen to your body, and a proven system that meets you where you are.
PowerPhase gives you all three, plus it’s delivered in bite sized actionable lessons that empower you and help you navigate daily life.
12-Week Phase-Based Plan
We guide you through four powerful phases – Reboot, Ignite, Spark, and Ease, so you can adjust your workouts, meals, and habits based on how you actually feel.
The Core Five Framework Lessons
- Movement
- Mindset
- Nutrition
- Habits
- Hormones
Follow-Along Workouts (Just 30 Minutes)
You’ll build up to training 4x per week (in an ideal world) no guesswork, no fluff.
Each workout is designed to match your phase and energy, helping you build strength without burning out.
The Power Journal
Your personalised rhythm tracker.
You’ll log energy, mood, cravings, motivation, and sleep inside the coaching app every morning. It takes 30 seconds total and you don’t have to “be perfect,” with this practice…
But as you begin to start seeing your unique patterns from your journal, you’ll never want to miss an entry.
Power Ups & Power Downs
Learn when to push and when to pause.
No guilt. No “starting over.” Just rhythm-driven progress that fits your life.
Sister Squad Community
You’ll join a community of women who get it.
They’ll cheer your wins, lift you on off days, and make sure you never feel alone in the process.
when you Combine these powerful practices this is a typical Week you’ll experience when your inside PowerPhase
So… Let’s Talk Time
On workout days, your max time commitment is 38 minutes. These happen 4x per week (we will build up to this many workouts) and are strength-based, follow-along, no fluff, and highly effective.
On the other days, you’ll use your PowerPhase time for things like:
- Prepping nourishing meals
- Reading short actionable daily lessons inside the app
- Checking in with your Power Journal
- Reflecting and planning
- Taking a walk, doing a stretch, or simply resetting
Most days, you’ll be done in under 38 minutes total.
And every day, the rhythm is intentional and never overwhelming.
❌ This isn’t a “set it and forget it” challenge.
✅ It is a structured program flow that fits into real life with zero guesswork and zero guilt.
Because when you know what to do, and when to do it…
You stop wasting time.
And you finally start making progress that sticks.
Whether you’re cycling, irregular, on birth control, or postmenopausal…
…PowerPhase works.
Because it doesn’t force your body into someone else’s plan.
It helps you create your own.
This isn’t about doing more. It’s about doing what’s aligned.
And once that happens?
Everything changes.
- You know exactly what to do
- You know when to do it
- And you have friends cheering you on
It’s like having a perfect recipe, the right ingredients, and friends to cook with.
When you put them all together, you can’t help but succeed.
They create a powerful system for lasting transformation.
Your body gets stronger. Your habits become second nature. Your confidence grows.
This is how PowerPhase sets you up for success.
Not just for 12 weeks, but for life…
And this is your moment…
Your PowerPhase Journey Includes:
180+ Recipes and Grocery Lists: Make eating healthy simple, satisfying, and stress-free, even on your busiest days.
Power Ups & Power Downs for Every Phase: Know exactly when to push and when to recover, so you build strength without burning out.
Sister Squad Community: You’re Never Alone: Get real-time support inside our private community, plus bi-weekly “Ask Me Anything” podcast sessions where no question is too small, and every win is celebrated.
8 Strength Workouts You Can Actually Stick To: Short, efficient 30-minute sessions you can follow along with anywhere – no guesswork, no intimidation.
The Power Journal – Your 30-Second Daily Check-In: Quickly track your energy, cravings, mood, and sleep so you can discover your phases, feel momentum, and adjust without second-guessing yourself.
Real-Life Meal Strategies (Chocolate 🍫 Included): Learn how to sync your nutrition to your phase and leave room for the foods you love, so you never feel like you’re “starting over” again.
Full Access to PowerPhase Members Inside the App: You’re never left to figure it out alone. Inside, you’ll find women just like you, learning, supporting, and winning together.
Our Private Coaching App: One Home for Everything: No scattered emails, downloads, or confusing platforms. Access your workouts, lessons, journal, and support in one safe, private space.
Daily Lessons Rooted in the Core Five Framework: Movement, Mindset, Nutrition, Habits, and Hormonal Balance distilled into bite-sized daily insights that meet you exactly where you are.
A 12-Week Journey Tailored to Your Natural Rhythm: Move through your real hormonal cycle (not against it) with a flexible plan that matches your body’s energy, recovery, and fat-burning phases.
Early Access PowerPhase Welcome Gifts
early-bird spots are limited, and this special offer is designed to reward those who take action first.
access to pre-program gifts & community are instantly available when you join
You’ve Tried the Rules. Now Try the Rhythm.
Let’s be honest…
You’ve tried the standard meal plans.
You’ve pushed through the punishing workouts.
You’ve chased the “just be more disciplined” narrative.
And maybe some of it worked… Until it didn’t.
PowerPhase is different…
…and it has to be.
Because your body isn’t built for rigid rules.
It’s built for rhythm.
Here’s What PowerPhase Is Not:
- It’s not another one-size-fits-all program
- It’s not a 1,200-calorie starvation plan
- It’s not “just push through” advice wrapped in self-care language
- It’s not built around a perfect 28-day menstrual cycle
- It’s not for people who want quick fixes without change
And Here’s What It Is:
- It’s hormone-respectful, not hormone-ignorant
- It’s built for women who want energy, not exhaustion
- It helps you work with your body, not fight it
- It teaches you to tune in, not tap out
- It’s designed for all women whether you cycle or not
You’ll learn how to move, eat, rest, and thrive based on your body’s real signals and not some outdated ruleset that doesn’t match your life.
This is fitness…
That finally fits you.
Because you’re not just a woman trying to get through the day.
You’re someone learning to reclaim her body and rewrite her story.
PowerPhase is what happens when that begins.
One Woman is Strong But a Squad is Unstoppable
When’s the last time you felt really seen?
Not just as a woman trying to get healthier, but as a whole human navigating life, responsibilities, and a body that doesn’t always cooperate?
That’s what Sister Squad was built for.
Because PowerPhase and Sister Squad isn’t just about syncing with your body.
It’s about syncing with women who get it.
Inside PowerPhase…
Women cheer each other’s wins, from first push-ups to better sleep…
They share real talk, not highlight reels…
They offer tips, reflections, and “me too” moments when things feel hard…
They connect daily inside our private coaching app…
And they remind each other that progress is happening, even when it doesn’t feel perfect.
This isn’t a place for competition. It’s not a place for shame.
It’s a place for women who want to rise together.
You’ll never be alone inside PowerPhase. You’ll have support, structure, and the kind of motivation that lasts because it’s shared.
Progress is easier when someone else says, “I see it too.”
And healing is faster when someone says, “I’ve been there.”
That’s the Sister Squad difference.
You’ve Tried Everything Except Something That’s Actually Built for You
You might be thinking:
“I’ve tried everything… how is this any different?”
“What if I don’t have a cycle?”
“What if I fall off again?”
“What if I can’t stay consistent?”
“What if I just don’t have the time?”
We hear this from nearly every woman before they join.
And here’s what we tell them and what I’ll tell you right now:
THIS IS DIFFERENT BECAUSE…
It’s not a plan you force yourself into, it’s one that forms around you.
Built on your body’s real rhythm, not someone else’s idea of consistency.
You don’t need a menstrual cycle to sync.
PowerPhase helps you track mood, energy, cravings, motivation and reveals the pattern that’s already there.
Because you don’t need a period to feel your phases.
You don’t need to be perfect. You just need to notice.
We teach you how to adjust, not restart.
How to move with the dips, not judge them.
You don’t need more time, just the right 38 minutes.
That’s the maximum daily commitment and it’s only that length of time (in an ideal world) 4 days a week because those days include a workout.
We’ve designed PowerPhase so there will never be any scrolling through huge workout guides or mastery of impossible diet plans required…
Just a focused rhythm that fits your life.
You’ll build strength, optimise energy, and balance hormones in a way that feels 100% natural.
You’re Not Here Because You’re Broken…
You’re here because your body’s been asking for something different and you’re finally ready to listen.
Doubt is normal.
But regret? That sticks around.
This time, you’re not guessing.
You’re syncing.
Our 38-Minute Promise To You
We don’t believe in “perfect plans.”
We believe in proven ones that meet real women where they are.
So here’s our promise:
Give PowerPhase just 38 minutes a day 4 days per week for 4 weeks…
…Follow the method. Log your Power Journal. Move with your energy.
And if you don’t feel more energised, more in sync, and more in control…
We’ll give you a full refund. No drama, no guilt.
But we’ll go a step further:
You’ll Also Get:
✔️ A personalised hormone balance action plan
✔️ A full review of your Power Journal patterns
✔️ All pre-program resources + bonus gifts to keep
✔️ A breakdown of what’s likely holding you back and what to do next
Because PowerPhase isn’t just about selling a product. This is a program I want my daughter to go through when she’s at the right age.
And right now, It’s about helping you reconnect to the most powerful guide you have… your body.
Let’s Sync. Let’s Strengthen. Let’s Start.
You’ve spent enough time second-guessing your body.
Enough time trying plans that ignore what you’re actually going through.
Enough time feeling like your energy, motivation, and progress are out of your control.
It ends here.
PowerPhase is your reset.
Not to force your body into a new shape. But to reconnect to what it already knows.
And it starts with one small, powerful commitment:
Just 38 minutes 4 times per week.
To sync, to strengthen, and to finally start feeling like you again.
You don’t need more pressure.
You need a system that meets you where you are.
That works even on your messy days.
That teaches you how to feel safe in your body again.
This is PowerPhase.
And it’s your time to begin.
You won’t just feel better.
You’ll feel seen. Heard. Supported.
By women just like you that are syncing smarter, not pushing harder…
And one last thing…
Never forget, your journey doesn’t end with PowerPhase.
These tools and habits are yours to keep, adjust, and build on for years to come. You’ve learned to work with your body, not against it, and that’s a skill that lasts a lifetime.
You’ll leave with:
- A strong foundation built on the Core Five.
- The tools to continue syncing with your body’s natural rhythms.
- A supportive community to lean on whenever you need encouragement.
PowerPhase is just the beginning of a stronger, more empowered you.
Join PowerPhase Today
Only 38 minutes on the busiest of days. No burnout. No overhaul.
Just a body that finally works with you, not against you.
Frequently Asked Questions
When does the program start?
Your PowerPhase journey officially begins on the first Monday after you submit your onboarding form for your dedicated coaching app account – not the day you purchase.
If you submit your form on a Monday, your program starts that same day and you’ll get immediate access to your daily lessons, workouts, and tracking tools.
If you submit the form on any other day, you’ll still get early access to explore the app, check out pre-program materials, and join the community chat. Your full program will unlock the following Monday.
We do this to keep the experience simple, structured, and in sync for you.
Want to secure your place today but start later? No problem.
You can wait to submit your form until you’re ready, whether that’s after a holiday, a busy week, or when life feels more settled.
This puts the power in your hands to choose a start date that works perfectly for you.
I’ve tried everything before. How is this different?
PowerPhase isn’t just another workout program. It’s built around your hormonal cycle, which is a completely different approach than traditional programs. Instead of fighting against your body’s natural rhythms, you’ll learn to work with them.
What if I don’t have a regular cycle or I’m in menopause?
PowerPhase works regardless of your cycle status. Whether you have irregular periods, are in perimenopause, or post-menopause, we’ll show you how to adapt the program to your body’s unique patterns and needs.
I’m really busy, how can I fit this into my schedule?
The program requires just 38 minutes a day, and even that can be broken down into smaller chunks. Our workouts are 30 minutes, and the rest can be integrated into your existing routine. Perfect for busy mums and professionals.
Do I need special equipment or a gym membership?
No! All you need is a set of dumbbells and your bodyweight. Every workout can be done at home, and we provide modifications for all fitness levels.
What if I can’t keep up with the workouts?
PowerPhase is designed to work with your energy levels, not against them. We’ll teach you when to push and when to rest based on your hormonal cycle. There’s no “falling behind” only learning to move in ways that feel good for your body.
I’ve never tracked my cycle before. Is this too complicated?
We make cycle tracking simple and intuitive. You’ll start with the basics and gradually learn to understand your body’s signals. This is a chance to truly understand your cycle patterns with no guesswork involved.
What kind of support will I get?
You’ll have access to our Sister Squad community, where you can connect with other women on the same journey. Plus, you’ll get clear guidance every step of the way through our structured program materials inside the app.