An 8-week nutrition program for women who want to step away from the diet mentality, know exactly what to eat through their menstrual cycle and become stronger!
Personalised nutrition plan with the abiltiy to customise based on your cycle and training
Daily lessons and accountability from Chloe via our app
Detailed advice on how to adjust your nutrition through your cycle
If you want to know exactly what to eat based on YOUR cycle and YOUR goals so you can perform at your best then join the Female Performance Project today!
I really loved the FPP and it has been SO helpful for me -
It helped me to realise that it’s OK to eat MORE. I feel so much better since allowing myself more calories.
I feel like I’ve learned enough to be able to make good choices during the day
My training has seriously improved - I’ve noticed since getting back to track that I’m hitting my training paces with ease. I
Most importantly I’m recovering and sleeping well which at 49 is vital as I want to continue getting better as I get older (and recovery just takes longer as you get older).
Kate Macpherson
The programme really changed my whole approach to my diet.
I understand that not all calories are equal and I can eat a lot more (of the right things!) than I used to but still feel lean!
I increased my calories by 500-600 a day with minimal movement on the scale but I felt great!
No afternoon slumps and just feeling generally much happier!
Aurelie Kent
This 8-week program is for you if -
You want to know exactly how, what and when to eat based on your menstrual cycle
You feel like you are not seeing the results you should do from your training
You feel like you have hit a plateau in your training
You want to feel stronger, more powerful and recover faster
You have lost your period and want to make a change to get back on track
Why struggle through? Let's work together to see incredible results.
All too often nutrition programs for women focus on fat loss and restriction.
This program is about performance.
It is about knowing what to eat based on your physiology.
It is not a bulk. It is not a 21 day shred.
It is about providing a bespoke plan and educating you on how to be a fitter woman.
No restrictive food lists with weird ingredients
No constant restriction and cravings
A bespoke plan with support, education and guidance that gets results!
We have made a HUGE update to the program!
Intro
You complete an intake form and Chloe sends through your personalised plan with a video walkthrough explaining exactly what is needed to get up and running!
You can then use the forum or message Chloe to ensure you all set.
Month 1
This is about tracking your cycle alongside educating you on areas such as nutrient timing, getting stronger without bulking, energy systems, recovery and sleep.
We ask you to track symptoms alongside following your plan so we can personalise even further in month 2.
This can be done even if you don't have a cycle or use contraception.
Month 2
This is where we start to adjust your plan based on YOUR cycle and YOUR symptoms.
We have advice on how to manipulate your nutrition, training and supplementation for different phases of your cycle and how to address your symptoms.
The plan and resources can be used beyond the 8 weeks!
The Program
Take a look at the lessons we have on the program
Plan set up
Personalised plan
Video walkthrough
Customisable recipes
Simple meal breakdowns to pick from
Access to the online forum
Access to the pH app
Phase 1
How to track your cycle
Won't I get bulky?!
Eating more of the right foods
Menstrual cycle overview
Hypothalamic amenorrhea
Follicular phase
Meal prep
All about protein carbs and fat
Deep dive into estrogen
Menstrual cycle part 2 - ovulation
Nutrient timing
Energy systems
Hypertrophy vs strength
Luteal phase
All about progesterone
What is stress
All about sleep
The gut part 1 and 2
Your period, PMS and symptoms
What if I do not have a period
Phase 2
How to adjust your plan for each phase
How to adjust based on your symptoms
Training and nutrition advice for each phase
Myth busting
Supplementation
What if my competition / race / event falls on my period?
We will send you a personalised nutrition plan based on your intake form with calories, macros, meal timings and a clear 4-week structure to follow. You will receive a video walking through exactly how to use the meal planner and customise the meal plan we have mapped out. No silly food lists, no generic meal plans....just simple, effective nutrition advice.
Advice on the menstrual cycle
Throughout the first 4 weeks we track symptoms and your cycle so we can then adjust this in the next 4 weeks. We have a comprehensive guide to follow so it doesn't matter where you are in your cycle. The plan can be customised with just a few clicks!
Auto calculated recipes to your exact calories
The nutrition plan we send you had over 40 recipes that can be swapped in and out of your plan. This allows you to have variety but also removes the stress of how much you should be eating. We have vegan and vegetarian options also.
Drip fed lessons
The program is delivered via our coaching app with daily lessons and accountability tracker. This means you are not bombarded at the start! You get lifetimes access to all materials.
Support and accountability
This is not just "give you a plan and chat in 8 weeks". We are here to guide you every step of the way. There is a private forum for everyone on the group also so we can share the journey.
A little about me
The photo shows me in two different phases of my life.
On the left, I was eating a diet of mainly processed convenience sugary foods, sleeping 5-6 hours per night, and training 3+ hours a day with maybe one rest day per week.
On the right, I was actually eating more but from whole unprocessed foods at the right times, sleeping 8+ hours per night, training 2 hours per day and giving myself more rest overall.
I think we can all agree that my body composition in the right-hand picture is a little bit more athletic than in the first picture!
But you will be surprised to know that the difference in weight is only 1.5-2kg.
I have put this program together so you can achieve the same!
I want women to perform to their absolute best.
I want you to know how to eat for your physiology.
You have so much potential - and I want to give you the tools to unlock it!
I am a performance nutritionist who has extensive experience working with people who have struggled through and just want to perform better.
I have walked the walk.
I have made mistakes.
I want women to feel energised and not feel like they have to restrict their intake to achieve the body they want.
I have worked closely with the team at pH Nutrition to combine our knowledge and experience to provide you with a bespoke and effective plan that shows you how to follow a nutrition plan in the RIGHT WAY!
This program will get results but set you up with a way of eating that is SUSTAINABLE.
Join to feel better, look better and train better in just 8 weeks!
