Self-paced short course for women · 3 short lessons· Finish in a week
Mastering the 4 Phases: why the same workout feels easy one week and impossible the next
Learn how your hormones shift across your cycle, and how to adjust your training, food and recovery for the week you're actually having: strong, steady, drained, or wired.
Self-paced short course for women · 3 short lessons · Finish in a week
Mastering the 4 Phases: why the same workout feels easy one week and impossible the next
Learn how your hormones shift across your cycle, and how to adjust your training, food and recovery for the week you're actually having: strong, steady, drained, or wired.
Created by Kikki O'Brien
Personal trainer
Mental Health First Aid certified
Evidence-based, no hype
Created by Kikki O'Brien
Personal trainer
Mental Health First Aid certified
Evidence-based, no hype
Get it for only
$197 USD
Learn at your own pace, on your own schedule.
Sound familiar?
You follow the plan. So why does it only work half the month?
"One week I smash every workout. The next I can't face the gym."
That's not a motivation problem. Your energy, strength and recovery can shift across the month, and most programs are written as if they don't.
"I fight my cravings and lose. Every time."
Appetite tends to rise in the week or so before your period. That isn't a willpower failure. It's something you can plan for.
"I feel guilty every time I rest."
A lighter week isn't going backwards. Resting at the right time is part of how progress holds.
Get it for only
$197 USD
Learn at your own pace, on your own schedule.
None of this means you're lazy or undisciplined. Your body changes across the month. Once you can see the pattern, you can plan around it instead of pushing through it.
Why this works
Your cycle changes the conditions, not your ability. Energy, strength, sleep and appetite can shift from week to week. Same you, different conditions.
Every cycle is different. Length, symptoms and timing vary between women and from month to month. That's why this course teaches you to read your own pattern, not follow someone else's calendar.
Small adjustments beat all-or-nothing. You don't need four different programs. You need to know when to push, when to hold and when to back off.
What this course isn't
✗ Not a rigid calendar that tells you what to do on day 14
✗ Not a workout program or a diet plan
✗ Not medical advice, and not a replacement for your GP or gynecologist
✗ Not "sync your cycle and everything fixes itself" hype
✓ A clear, evidence-aware guide to how your cycle affects training, food and recovery, and how to track what's true for you
INSIDE THE SHORT COURSE
What you'll learn
1. Menstrual Phase — Rest Is A Strategy
Hormones are at their lowest when your period starts, and many women feel it in their energy and recovery. Learn why lighter training here isn't a setback, and how to use this week so the rest of your month goes better.
Why energy often dips in the first few days, and what to do instead of pushing through
How to scale a session down without losing your progress
Eating for this week, including why iron matters while you're bleeding
Letting yourself rest without the guilt
2. Follicular & Ovulation — Your Window For Growth
As estrogen rises, many women feel stronger, sharper and more motivated. Learn how to recognize this window and use it for your hardest training and biggest goals.
Why rising estrogen can lift energy, focus and confidence
When to schedule your heaviest or most demanding sessions
Fueling for the weeks you can actually push
Building momentum you can carry into the harder weeks
3. Luteal Phase — Support Before Burnout
After ovulation, progesterone rises, and so can your body temperature, your appetite and your need for recovery. Learn how to support your body in the week or two before your period instead of fighting it.
Why cravings tend to increase, and how to plan for them
Adjusting your training when recovery feels slower
What can help with PMS symptoms, and when to talk to your GP
Protecting your sleep in the days before your period
WHO THIS IS FOR
This short course is for you if…
Your energy and motivation swing from week to week, and you don't know why
Every program you've tried acts like your cycle doesn't exist
PMS and cravings feel like a fight you lose every month
You want structure that flexes with your body, not rigid rules
This probably isn't for you if…
You want a set training program. This course teaches you how to adjust your training, not which sets and reps to do.
You're looking for diagnosis or treatment of PCOS, endometriosis or another cycle condition. This works alongside your doctor's care.
Your periods are very painful or very heavy, have stopped, or have suddenly changed. Please see your GP first.
OUTCOMES
By the end, you'll…
Plan training, nutrition and recovery around all four phases of your cycle
Understand PMS and cravings instead of fighting them
Build a simple 28-day tracking habit so you can see your own patterns
Know exactly how to adapt workouts and recovery to support your body in each phase
WHO THIS IS FOR
This short course is for you if…
Your energy and motivation swing from week to week, and you don't know why
Every program you've tried acts like your cycle doesn't exist
PMS and cravings feel like a fight you lose every month
You want structure that flexes with your body, not rigid rules
This probably isn't for you if…
You want a set training program. This course teaches you how to adjust your training, not which sets and reps to do.
You're looking for diagnosis or treatment of PCOS, endometriosis or another cycle condition. This works alongside your doctor's care.
Your periods are very painful or very heavy, have stopped, or have suddenly changed. Please see your GP first.
OUTCOMES
By the end, you'll…
Plan training, nutrition and recovery around all four phases of your cycle
Understand PMS and cravings instead of fighting them
Build a simple 28-day tracking habit so you can see your own patterns
Know exactly how to adapt workouts and recovery to support your body in each phase
Cert III & IV in Fitness
Mental Health First Aid Certified
CPR & First Aid Certified
Certified Neuroscience-Based PDP
Meet your coach
Hi, I'm Kikki — and I built KIKO because I needed it too
I'm a personal trainer and health consultant, a mum of two, and a neurodivergent woman living with ADHD and Functional Neurological Disorder. I know exactly how hard it is to prioritize your health when life won't slow down for you.
That's why KIKO treats the mind and body as one project, not two — combining science-based strength training with neuroscience, hormone health and real-life practicality.
Cert III & IV in Fitness
Mental Health First Aid Certified
CPR & First Aid Certified
Certified Neuroscience-Based PDP
Everything you get
Your Enrollment Includes:
One payment, instant access, and 12 months to learn at your own pace. It's not just lessons: you also get simple tools to track your cycle and plan your weeks.
What's included
3 video lessons. How each phase affects your energy, strength, appetite and recovery, and what to do about it.
Course workbook. Reflection prompts and short exercises for each lesson, so you can map what you learn onto your own week.
Evidence-Aware Cycle-Syncing Guide. How to let your own symptoms and energy guide your choices, instead of following a strict day-by-day calendar.
Phase-by-phase guides. One for each phase: what's typically changing, and what you might notice.
Movement & Exercise Planning Guide. How to adjust exercise type, intensity and duration to the week you're in.
Also included
Cycle-Syncing Cheat Sheet. All four phases on one page. Stick it on the fridge.
28-Day Hormone Tracking Planner. A simple daily log of energy, mood, sleep and symptoms, so you can see your own pattern after one cycle.
PMS & Cravings Toolkit. Practical options for the week before your period, none of which rely on willpower.
30-Day Integration Plan. A flexible month of small changes, one at a time, to find out what actually helps you.
Private Community Access. Connect with other women doing the same work, for encouragement and accountability.
Everything unlocks instantly, and it's yours to use for 12 months.
Because everything unlocks instantly the moment you enroll, we don't offer change-of-mind refunds. This doesn't affect your rights under the Australian Consumer Law. Not sure yet? Book a free 20-minute consult and we'll talk it through first.
This short course is one of ten inside the full 12-week KIKO Masterclass (US$999). Love this one? If you decide to go all in after finishing this one, we'll credit your $197 USD toward it within 12 months of enrolling Book a free consult and we'll chat about whether the full program is your next step.
What women say about KIKO
The KIKO Method itself is new — these are real, unedited testimonials from women who've taken the individual short courses that make up the program.
"Our mission is to support women in building stronger bodies and healthier minds through science-based training and holistic wellbeing practices — going beyond appearance to understanding your body, supporting your mental wellbeing, and creating sustainable habits that promote strength, resilience, and longevity."
GOOD TO KNOW
Frequently asked questions
What if my cycle is irregular, or I'm on hormonal contraception?
The course teaches you the principles behind each phase and how to track your own patterns — so you can adapt it to your body rather than following a one-size-fits-all calendar. If you have concerns about your cycle, it's always worth speaking with your doctor too.
How does the course work, and how long do I get?
You get instant access the moment you enrol. Everything is self-paced — watch the lessons whenever suits your week — and you keep access for 12 months, including any future updates and improvements at no extra cost.
Do I need training experience?
No — everything is beginner-friendly. The movement and planning guides show you how to adapt whatever training you're doing (or starting) to each phase, at your level.
Can I upgrade to the full 12-week Masterclass later?
Yes. This short course is one of ten inside the 12-week KIKO Masterclass ($999), which covers your brain, hormones, gut, strength, sleep and long-term wellness. If you'd like to upgrade after finishing this short course, just get in touch — that's exactly what the free consult is for.
YOUR INVESTMENT
You don't need more discipline. You need to know what your body needs this week.
What you learn in these three lessons can change how you read your own signals — your energy, your tension, your sleep — for years to come. $197 USD — one payment, 12 months' access. Less than a month of most gym memberships. This one you keep.
YOUR INVESTMENT
You don't need more discipline.
You need to know what your body needs this week.
Three short lessons. A tracker you'll use every month. 12 months to come back to it all. $197 USD — one payment, 12 months' access. Less than two personal training sessions. This one you keep.
Because everything unlocks instantly the moment you enroll, we don't offer change-of-mind refunds. This doesn't affect your rights under the Australian Consumer Law. Not sure yet? Book a free 20-minute consult and we'll talk it through first.
One-time payment · No subscriptions · No hidden fees
Questions? Contact us at [email protected]
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