The Sculpt & Shred Plan (For PCOS and Hormonal Balance)

4-Week Hormone-Friendly Workout Calendar
A balanced, easy-to-follow weekly plan with the right mix of strength and low-intensity movement to support metabolic health and hormonal balance.

• 3x/week progressive strength training

• 2x/week low-impact, restorative cardio sessions (e.g., walking, cycling, gentle movement)

• Built-in rest and recovery to help reduce cortisol and support sustainable results

Strength Workouts for Muscle Tone & Insulin Sensitivity
Full-body strength sessions that are efficient, joint-friendly, and supportive of lean muscle development — a key factor in improving insulin sensitivity and metabolism.

• Clear instructions, reps, sets, and pacing

• Dumbbell-based workouts you can do from home or in the gym

• Form notes and modifications for different fitness levels

Follow-Along Workout Videos
Every workout includes a video demo or guided session so you can move confidently and safely, with proper form and technique.

Low-Intensity Cardio Sessions
Designed to complement your strength training and reduce stress levels without spiking cortisol. Includes suggested routines and movement options.

Anti-Inflammatory Nutrition Guide
A realistic, flexible nutrition approach focused on lowering inflammation, supporting blood sugar stability, and nourishing your hormones.

• Key foods to include and avoid

• Sample meal ideas and snack strategies

• Tips for reducing sugar cravings and managing energy dips

Mindset & Journaling Prompts
Because true wellness starts from within, you’ll also receive weekly mindset check-ins and journaling prompts to help you tune into your body, reduce stress, and stay emotionally grounded during your journey.

Progress & Symptom Tracking Tools
Printable trackers to log your workouts, mood, cycle changes, and energy levels — so you can see patterns and celebrate your progress over time.