Weekly Workouts
Optimize Your Hormones, MAXIMIZE Your Results
These workouts are the most effective for the female body because they’ll challenge you without throwing your hormones out of whack!
Aim to stay consistent and do 4-5 workouts each week for the best results.
If you have any questions, reach out to sarah@harmone.ca
FAQs
What if I’m a total beginner- where do I start?
You can absolutely do these workouts. Just opt for the modification where you feel you need it. Take it at your own pace and don’t get discouraged. No one is good at anything the first time they try it. Just be patient, keep trying and you’ll get in the swing of things in no time.
How long will these workouts take?
The workouts are designed to be no longer than 60 minutes. But if you only have 30 minutes or less, just do one or two of the circuits. As much as you have time for. Each circuit is around 12-15 mins so just do as many circuits completely as you have time and energy for.
Why am I not losing weight?
Healing and living with hormonal imbalances means that we have to be a bit more patient with our bodies. What I recommend is focus on other non-scale goals like how many workouts did you complete each week? How are your clothes feeling? Do you have more energy?
If you stick to the meal plan and follow the workouts consistently, the results will come in time. Give yourself some time to do the work and just fall in love with the process of caring for yourself. I would also recommend working with your doctor to check your hormone levels to confirm that you are complementing these workouts with other medications or treatment options that best suit your body.
I’m really struggling with low energy right now- what should I do?
Honour your body! Your body knows best. Different times of the month will impact your energy level and ability to recovery. Honour it, in the second half of your cycle, definitely feel free to skip cardio day and focus on lifting heavier, vs increasing the intensity of your workouts.
Do what you feel ready to do. If you can’t even get out of bed in the morning, absolutely take a little breather and perhaps check in with your doctor to make sure your thyroid levels are okay. If you’re just a bit low energy, try to start with just one or two circuits and build up as your energy comes back.
If you find yourself too gassed during the workout to continue the exercises- stop. It’s okay. Listen to yourself. But be honest with yourself too. Are you able to give it just a bit more? Just one more rep? If you can, try, but also recognize that hormonal imbalances can be draining, so it’s okay to need a bit more time and recovery.
What time of day should I workout?
For being the most supportive of your adrenals and your hormones, we recommend you aim for before 2pm.
Lots of people sneak in a workout in the morning or over the lunch hour. Try to schedule a time that works for you and your schedule.
What if I have pre-existing injuries? What should I do?
You know your body best. If you have injuries, be careful with them and speak with your doctor or physiotherapist to get cleared to do these workouts.
Depending on what your injury is, you will need to make modifications to certain exercises and that’s okay. Just work within your boundaries and make sure to focus on good form during all of your movements.