Work with your body not against it!
Welcome to DediKate Sync to Your Cycle! This is a 4 week (or thereabouts) plan to help you to adapt your training to your hormones and your menstrual cycle. Why? Because hormonal fluctuations can influence your energy levels and performance all month. Our female friendly training schedule teaches you to understand these fluctuations and harness your hormones in a postive way to get the most out of your training! When you work with your body you get even greater results!
Why try DediKate Sync to your Cycle?
- Sync to Your Cycle is ideal for women who regularly feel a lack of energy or motivation but can’t quite put their finger on why.
- Women who struggle with hormones, premenstrual symptoms and energy in general.
- We believe pretty much any menstruating woman should give it a go!
- Understanding your cycle and your bodies hormonal fluctuations, and working with them can help you improve your exercise results!
How to Participate
Get started on the DediKate Sync to your Cycle plan in 3 simple steps:
Step 1
Sign up on DediKate for a Two Week Free Trial.
Step 2
Register for the Sync to your Cycle plan FREE on DediKate (challenges tab).
Step 3
Print the planner or save it to your device, and get started!
Win with AWWA!
We've teamed up with the awesome ladies at AWWA, creators of New Zealands first period proof undies, to give anyone taking part in Sync to your Cycle by the end of September the chance to win a $115 pack of underwear!
FAQs
Who is this challenge suitable for?
Any women who have a menstrual cycle
How do I know which week I am on in my cycle?
You can use a menstrual cycle tracker app such as Flo to monitor where you are in your menstrual cycle. Alternatively wait until you are menstruating and this will align with week 1 of the exercise planner.
What if my cycle is longer/ shorter than the typical 4 week cycle?
It is normal for the menstrual cycle length to be somewhere between 21 and 40 days. If you notice that your cycle differs from the average 28 day don’t worry this may be your normal and you can adapt the plan accordingly. You may find that you want to cut a week short or that you repeat a week again, depending on how you feel.
What type of workouts are in the plan?
Sync to your Cycle includes all workout types across the DediKate platform. This includes HIIT, Yoga, Pilates, Strength Training and more! The plan also gives you guidance on what type of cardio to do and when.
What if I have a question or need some support?
We have an amazing team ready and waiting for your messages! This includes our exercise specialist Alison. Just login to DediKate and head to the get in touch section to send us an email.
Do I need equipment?
- 1 set of dumbbells 1-3kgs
- 1 set of dumbbells 4-8kgs
- Resistance Bands (optional)
Don't worry if you do not have weights, you can always use cans and filled up waterbottles!
What else do I get access to?
As a DediKate member you get access to everything on DediKate! This includes new workouts uploaded each week, workout challenges, recipes, specialised instructors, support and motivation from DediKate members and more!
Is this open for both New Zealanders and Australians?
Yes it sure is! Infact anyone anywhere in the world can join!
Is this plan suitable for all fitness levels?
This plan is suitable for almost all fitness levels. Many of our workouts have beginner-advanced levels. Our trainers also give modifications for intense or hard exercises!
DediKate Features
DediKate offers everything you need to lead a healthy balanced lifestyle, including features to improve your fitness, strength, recovery and nutrition.
Variety of Workouts
From HIIT to Yoga, Weights to Pilates, DediKate offers all workout types so you can choose the best ones for you.
Nutrition
Your DediKate Membership includes hundreds of recipes, meal plans, nutritionist chats and education, and more.
Live Streamed Workouts
Need an extra bit of motivation? Join our live streams to inspire you take your workout to the next level.
Anywhere, Anytime
DediKate is designed to fit into your lifestyle, so you can workout whenever or wherever you are.
Meet some of the Team
DediKate has an amazing team of engaging, knowledgable and relatable Fitness Trainers, Experts, Pilates and Yoga Instructors and a Nutritionist. We are all focused on helping you to lead a balanced healthy lifestyle. Here are four of our trainers and experts that will be a part of your DediKate Sync to your Cycle plan!
Kate Ivey - Founder and Trainer
Founder and Trainer
Bachelor of Physical Education, Scholarship in Exercise Prescription, Bachelor of Science in Psychology, Certificate in Food and Nutrition.
Founder and CEO of Kate Ivey Fitness and DediKate, Kate is passionate about helping women to be successful with their health and fitness, while maintaining balance. She started DediKate to help busy Kiwi women like herself to lead positive, healthy and fitness-filled lives.
Areas of Focus:
- Strength, HIIT and Cardio Workouts
- Exercise Psychology
- Lifestyle and Motivation
Alison Blanchard - Exercise Specialist
Bachelor of Science in Human Kinetics, Major Kinesiology, Minor Biology. Bachelor of Education, Certified Teacher (Canada & New Zealand).
Alison is joining the team as an Exercise Specialist and is an enthusiastic educator! She specialises in Kinesiology and Outdoor Education. Alison is from Canada and is currently based in Twizel, New Zealand. She played varsity rugby in Canada for 5 years where she was a 3 time national champ. Alison is dedicated to living and promoting a balanced, active and healthy lifestyle! She is ready to answer all of your exercise questions on our Live Message feature and through email!
Areas of focus:
- Exercise Physiology
- Promoting Healthy Active Lifestyles
- Educating
Helen Cole - Yoga Instructor
E-RYT (Experienced Registered Yoga Teacher) with Yoga Alliance.
Helen has taught yoga for twelve years, with over a thousand teaching hours of experience. She has a passion for anatomy and brings a wealth of knowledge on how the body works as it moves through postures and sequences, combined with the breath. She loves introducing beginners to yoga, watching them transform from the inside out, and challenging more experienced yogis to achieve something thought beyond the realm of possibility.
Areas of Focus:
- Building Strength
- Increasing Flexibility
- Reducing Anxiety
Caroline Paterson - HIIT and Strength Trainer
- Certificate in Personal Training
- Certificate in Boxing for Fitness Instructors
- Bachelor of Teaching and Learning (Primary)
Caroline loves mountain biking, running and weight training. She specialises in HIIT and Strength based workouts and leads Sculpt and Boxing workouts on DediKate.
Areas of Focus:
- HIIT and Strength Training
- Boxing Style Training
- Muscle strength, power and endurance
Did you see us on Seven Sharp?
Check out our wonderful feature on New Zealand's TV 1 current affairs show, Seven Sharp. What started as a dream of Kate's is now a wonderful community of women throughout NZ and Australia!
