Personalised 12-Week Mentoring
The Feminine Way
Do you want to feel like yourself again?
If every workout leaves you exhausted, rest doesn’t restore you, and even simple tasks feel overwhelming—you’re not failing. You’re just burned out.
In just 12 weeks, this mentoring program will help you gently rebuild your body, energy, and confidence—with support that meets you where you're at. You’ll learn how to train in alignment with your cycle, support your recovery, and finally break free from the guilt of slowing down.
This isn’t just a training program. It’s a guided path back to feeling strong, grounded, and like yourself again—with expert support every step of the way.
What you'll receive:
12-week cycle-synced & personalised training program to help you rebuild strength & regain your energy
Guided education library that teaches everything you need to know about recovering from burnout
Unlimited 1:1 coaching calls to implement personalised strategies both in & outside the gym, and prevent making the same mistakes again
Direct messaging with Flo for real-time support on your unique journey
Detailed technique analysis to ensure you're working towards your goals with confidence
Our Process
flo foundations:
from belief to action
Cultivate a deep understanding
of yourself, & build a healthy relationship with your body and training.
You'll learn how to:
Discover your core values & aspire to the woman you want to become.
Transform negative experiences into opportunities for growth.
Overcome comparison & build lasting confidence.
Relieve yourself of impossible expectations & enjoy your training more.
flo formula:
beyond the GYM
Look beyond the physical grind to create sustainable habits that allow you to perform in all areas of your life.
You'll learn how to:
Nourish your body without obsessing over calories.
Wake up everyday feeling refreshed.
Allow your mind and body to recover without the accompanied guilt.
Understand how physical rest is not always the answer.
Know how to adjust your training when you're on the edge of burnout.
Break the injury cycle & use movement to heal.
flo informed:
A feminine focus
Empower you with knowledge about the female body & cycle, and learn how to trust in your intuition.
You'll learn how to:
Discover why women are prone to burnout & require a different approach.
Understand your cycle phases & flow with each season, rather than against them.
Learn how to train like a woman, who knows when to press pause and when to press play.
Included BONUSES
What’s Sabotaging Your Success? Use the Problem Identification Wheel to Find Out
Your 5-Step Journal: Transform Triggers Into Growth
Macro Breakdown Cheat Sheet: Simplify Your Nutrition for Peak Performance
Quick Breakfast, Lunch & Dinner Ideas with 30g Protein
Intuitive Eating Made Easy: Timing Meals for a Morning vs. Afternoon Trainer
Supplement Success: Know What To Supplement
Your Seed Cycling Guide for Hormonal Balance
Sleep Journal: Track Your Sleep for Optimal Recovery and Performance
Flo’s SMESPI Blueprint: Injury Prevention Made Simple
Master Your Pacing: HR Training Zone Chart
The Quick Guide to Interpreting Every Workout
Simple Steps for Adjusting Group Programming to Your Cycle
Competition Cheat Sheet (Without Ever Cheating)!
Prepare for Hyrox in 13-Weeks
Feel-Good Pilates & Mobility Flows
Group Workshops
The Flo Method
Designed to help athletes recognise and prevent overtraining syndrome (OTS), manage stress, and implement effective recovery strategies to avoid burnout and injury. By fostering a supportive and sustainable environment, these workshops improve retention and long-term progress, keeping members healthier and more engaged. Additionally, Flo offers female-only workshops teaching women how to understand their cycle, how it impacts performance, and how to work with it to prevent frustration.
Flo Education
Designed to upskill your coaches in understanding how the menstrual cycle affects performance. By learning to account for these fluctuations in both 1:1 and group settings, your coaches will be equipped to provide more personalised, effective training that boosts performance & reduces frustration. Additionally, they’ll gain the tools to identify the signs of overtraining syndrome (OTS) in any athlete, ensuring all members are supported in preventing burnout and achieving long-term success. This will not only help your gym stand out, it will keep you ahead of the curve in meeting the evolving needs of your athletes.
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