Say goodbye to period problems, PMS, unpredictable cycles & say hello to Power of Periodization [POP]
Inside our 4-month LIVE Group Coaching POP program, we educate you on how to live in alignment with the 4 phases of your menstrual cycle [menstrual, follicular, ovulatory, luteal] with hormone health education and a structured nutrition and exercise game-plan so that you live the POP life on a daily basis.
This is not just a program.
This is a movement.
POP Star (Fall 2020)
"I LOVED EVERY SECOND OF THIS PROGRAM! POP is life changing. The POP group has helped me in more ways than I even know! Feeling part of a community during a pandemic and a year of unknowns has been the biggest blessing. I've learned that putting your hormones and your health first should always be #1. There is something very powerful in committing to your best self and this program reflects that!
The knowledge, confidence and awareness this program brings teaches you things that will make you want to make better changes in your life. It is not forced, the motivation comes from the knowledge being all the content :) I don't have enough good things to say about this program, it is a long-term investment for yourself that is worth it in every way! Meeting you 3 amazing sisters has been very motivating and inspiring! You are all seriously magical!"
POP Star (Fall 2020)
"I enrolled in POP to better understand the four cycles, make better eating choices around my needs, and feel more confident (less stressed) about my hormones and body when I want to get pregnant. I had recently come off an IUD earlier in the year and wanted to understand my cycle while also learning about the environment I surround myself in (clean products, I see you).
POP gives you the confidence to understand your needs. Rather than feeling stressed and anxious over a missed period, PMS, or sleepless nights you can easily understand what could be the cause and where to improve.
The night before I get my period I am always, always awake too late unable to sleep and recognizing this through POP and understanding my cycles has been so incredibly helpful. I no longer feel anxious if a sleepless night is there, it feels more validating (like * ah, your period comes tomorrow *) ...cue the nighttime teas. I am also more aware of what I'm putting into or on my body. I'm more aware of my sleep, feelings, stress levels based on my cycles and am more empowered to help myself rather than feel these are inevitable moods or reactions. This is a huge sense of raised awareness.
I absolutely LOVED POP’s forum, loved the food relation to cycles, loved the relatable understanding given for all explanations. I now know what foods, teas, etc. can help during specific stages of my cycle, which has been LIFE-CHANGING. Thank you POP!"
POP Star (Fall 2020)
"Before POP, my PMS symptoms were the worst they have EVER been. I stopped BC two years ago because I didn’t like the effects and wanted to have natural cycles.
I started falling y'all on IG and was inspired to actually start tracking and paying attention to what my body was telling me. Once I had some of that figured out, I needed help to find solutions and ways I could work with my body and not against it. I’ve learned to appreciate this beautiful cycle that’s allowed me the gift of two beautiful children.
How has POP impacted my life? Wow, where do start...I don’t dread my cycle! I don’t call it bad names and curse it away. I’ve embraced it and the magic of it all - quite amazing you learn about it’s functions and how connected it is to all parts of you. The biggest learning is that it doesn’t control me, I have the power to be in harmony.
I’m definitely much more aware of my cycle and the different things that affect it that I can actually control. I feel equipped to take charge. POP has provided me with so much structure and guidance. For example, I have the POP Master cheat sheets printed out and I am always meal prepping/grocery shopping according to that list. I have staples that I bought through Thrive Market so I’ll always have a little something for each phase. I set myself up for success!
Y’all were just amazing! And that’s an understatement!"
- Hormones 101
- Common Hormone Imbalances to Look Out For
- HPA - Hypothalamic Amenorrhea
- Your Cycle on Hormonal Birth Control (and why this matters for your experience within the POP program)
- The 4 Phases of your Cycle
- How to eat & exercise according to your phases *this is why you came here!
- Your 28-Day POP Calendar
- Why Ovulation is Queen
- Getting to Know Your Flow
- Period color & consistency
- Cervical Mucus (or as we like to call it.... Cervical Magic)
- Period Report Card
- Hormone Balance Begins On Your Plate
- How to Balance Your Plate (meal timing suggestions, phase examples)
- Nutrition Label Reading 101 Masterclass
- Exclusive Phase Recipes - Breakfast, lunch, dinner, snacks, smoothies, desserts
- Examples of "Day In The Life of Each Phase
- Chronic Stress & Your Hormones
- Gut-Hormone Connection
- Skin health
- Culprits & Relief tactics
- Estrogen dominance
- Environmental Toxins
- Coming Off Birth Control Safely
- Guest lecturer: Kelsie Campbell from @BunsInBalance
- Next step tips & resources
- Fertility Awareness Methods (FAM) & Other Natural Birth Control Options
- How to Continue Living The POP Life (Beyond POP)
- Self-POP Quiz
We will conduct a total of 5 LIVE Group Zoom calls (one introduction call, three during the program and one end-of-program call) to make sure you understand the information and are on the right track to healing your imbalances.
Regular Office hours with your BBH Hormone Health Specialists
We live and breathe for this group! Inside of POP, we engage you, hold you accountable, motivate you with prizes, and cater to every question you have. We pride ourselves in our accreditations, thorough research & offering the best recommendations for the next steps.
We teach you over 20 Hormone Health Lessons + Two Masterclasses...
We 'dumb down' the complicated science and confusion to help you understand your imbalances & take simple, easy, and attainable steps to ease your symptoms & find more answers. If we don't know the answers or your ask is beyond our expertise, we refer you to someone who can help.
Five 60-minute Group Zoom Calls
You get over 5 hours worth of coaching calls with us! We ensure that after each month of the program, you are confident in your situation and know the next steps on how to balance your hormones. We conduct:
- Intro Zoom Call
- April Lessons - Recap Call
- May Lessons - Recap Call
- June Lessons - Recap Call
- July Lessons - Recap/Closing Call
*All calls recorded if you cannot make them!
4 Phase Recipe eBook
Not only do we advise you how to eat each phase, but we provide you with great recipes to try out! You may call Coach Julie "Chef Beyar-dee" (Anyone get it?) We compiled all of our favorite breakfast, lunch, dinner and dessert recipes that are great for each phase of your cycle: menstrual, follicular, ovulatory & luteal.
4 Phase Workout Calendar Recommendations
Due to our focus shifting solely on hormone education, POP no longer provides a full strength training program. However, we provide you with a 28-day Phase Fitness Calendar so that you have a game plan/structure to set up your workout plan every menstrual cycle!
Additional Fitness Resources
We provide you with discount codes to our favorite trainer's programs and when to do them during your cycle (Pilates, Strength, Yoga, Running.) For example, you get an BIG discount code to @MadelineMoves Weekly Moves Plan!
Active Private Facebook Group
Sometimes we overestimate the power of community. The majority of our previous POP Fall session members claimed that the FB group held them accountable and inspired them to keep learning and growing. We are in the FB group DAILY prompting to you engage with us and hold you accountable to your goals of aligning your life with your cycle.
'Learn and Burns'
We empower you to keep learning to raise your awareness about your hormone imbalances. We provide insightful and eye-opening 'Learn & Burns' which are essentially our favorite resources (like podcasts or videos) that you can listen to while walking outside, relaxing, or doing the dishes.
Period Report Cards to measure your menstrual cycle progress (total of 3)
Although this is optional, we encourage clients to send in their Period Report Cards so that we can make sure their flow is improving progressively throughout the program. We note concerning points or provide applause and praise when you're doing AMAZING.
Individual Support (and time spent cross-referencing & fact-checking for you)
When you're a POP STAR, and you ask a question in our POP group - We pride ourselves in fact-checking and providing the best, most resourceful, and thorough answers to our clients about their hormone health concerns. If we don't know the answer to something, we provide you with a recommendation of where to go next.
POP Star (Fall 2020)
At first, I was so nervous POP wouldn’t be applicable to me because I was on birth control. I had been curious about coming off HBC but couldn’t IMAGINE actually doing it. Then after months of troubling symptoms, one landing me in the ER from faint-ness, my cardiologist suggested I had hormonal imbalances and it was the final message from the universe I needed.
POP has been the most empowering thing for me. The biggest change is teaching me to focus on what I can ADD to care for myself (in all aspects!) rather than restrict. With POP, I started to align my foods, eat more whole and nourish/properly rest my body, got my IUD out and have been seeing improvements of no dizziness/fainting, better mood, less caffeine and TBH, the easiest BMs of my life.
I can’t tell you how many sources I’ve gone through or even programs that focused on taking and taking and taking away things to alleviate symptoms. A lot of these experiences only left me with an incredible amount of self-doubt and guilt. POP is about what I can add to my daily routine, my plates, the way I speak to and care for myself and what I can add to my own knowledge to empower sustainable health changes.
As a soon to be nurse practitioner, I can’t even begin to tell you how much I am surprised I learned about the female hormone cycle and body thanks to the resources provided. Seriously couldn’t thank you enough!
I have also made a huge transition to max 30 min workouts during the POP program which is a big change for me. Before POP, I would consider my workout not worthy if I wasn’t running 10 miles or running/biking to Barry’s boot camp everyday or running tons of marathons. I was all or nothing. Now with the POP fitness recommendations, I have been able to feel satisfied and worthy with the adjustment in my workout time, workout more consistently and enjoy doing so, and have seen the results. The POP workout calendar is going in my study space where I make my weekly plans moving forward!
POP Star (Fall 2020)
Years of hormone imbalance that turned into metabolic syndrome and a misdiagnosis of PCOS all through my first year of college and started my D1 season (it was a goddamn mess). Because of soccer and probably maturity I just wanted to feel better and went back on HBC at the suggestion of my doctor to help with managing the symptoms. Now, noticing my symptoms never fully got better I decided to take my health into my own hands and embark on this journey…enter POP!!!!
This program has really taught me to really connect with my body and feel the power associated with having a menstrual cycle. I grew up talking about periods as long as no one who would be offended by it wasn’t around, F THAT! Now I talk about it openly with everyone because why shouldn’t it? We are human beings and this information is important.
POP has provided me with the information to better understand what is going on even if it’s something that is unexpected. I feel more in tune with what is going on with my body and feel like I am actually paying attention instead of gritting my teeth and powering through.
I have shared all this with every one of my girlfriends because I feel empowered and I want every woman I know to understand they also have that power!
POP Star (Fall 2020)
I was on the pill for over 10 years before enrolling in POP Fall 2020 session.The pill was prescribed to me because of painful periods. I didn't realize it was just slapping a bandaid over the wound and not doing any good for my body. The longer I was on it, the more symptoms I had come back up to the surface!
The more I learned in POP, the more I wanted to ditch the pill, but I was SCARED... I didn't know I needed the support of the program to make this transition until I experienced it, and I could not be happier that I did. POP gave me the tools to feel comfortable and confident ditching the pill, giving me a game plan moving forward.
The first month of POPl, I was still on the pill - So I prepared my body by practicing the diet and lifestyle changes according to the moon cycle! Although I was still on the pill and could not benefit from these changes fully, it give me a crash course on listening to my body and modifying my days as needed.
The remainder of POP, I was off the pill, and since then I have had 3 very predictable, virtually pain free periods. With BBH's guidance, I am now using Natural Cycles and tracking cervical mucus to determine where I am at in my cycle and match it to how I may be feeling! POP has made a huge impact in understanding how intuitive my body is. If I need to rest, I am more inclined to rest if my body is telling me to. If I am super energized, I will do a workout to channel that energy positively.
It was powerful being in a group of women all going through different journeys but all with the end goal of reclaiming control of their bodies, SO EMPOWERING!!! I loved this group, and it was exactly what I needed when you launched! I also loved the FB page and being able to get real life feedback from the BBH coaches and the other ladies.
POP could not have come at a better time for me, so I am super thankful for that. I loved this group, and it was exactly what I needed when you launched! I am super thankful.
POP Star (Fall 2020)
Before POP, I was frustrated with how little I had learned about the effects hormonal imbalances have on overall health. I have always been on HBC and now since POP, I have the power to understand my body without it and work with my body when I am ready to take that leap. I have realized that having a cycle (and experiencing the 4 phases)/coming off HBC isn’t scary, but healthy!
POP has overall and most importantly made me feel empowered. I feel like I do have control over how I am feeling because I know better about what my body needs. When my hormones don't feel right or I am feeling symptoms, I refer back to the POP materials/4 phases packet and try to make adjustments, especially food and supplements! I've also set myself up for success by taking the POP Mastersheet list to the grocery store and stock up on phase-friendly snacks! I feel fully supported in this area moving forward.
When it came to exercise, working out has always been enjoyable for me. I tend to workout 5 days a week intuitively anyways. However, using the POP Phase workout recommendations and planning out the week according to my phases has helped me to further fine tune when I need rest and when I need to push harder. I tend to be moderate and need the reminders to pull back or push! I've found that laying it out ahead of time has been a game changer for me! Since joining POP, I have felt myself get stronger and felt what amazing changes can happen when I nourish my body properly.
I am inspired to continue to fine tune my lifestyle with the tools you have given me. You guys have done any amazing job giving enough info but at a slow pace so we can all keep up and reflect while making important changes.
POP Star (Fall 2020)
Before POP, I was on HBC and experiencing a ton of symptoms like extreme night sweats, malasma, inconsistent mood, low libido. A month into POP, I felt supported with a plan to come off the pill. I've been incorporating the POP food and workout recommendations and a daily basis, and being off the pill for only two months, I've seen improvements!
I can happily say my night sweats are almost completely gone. I’m looking forward to seeing how my other symptoms change as I continue living in alignment with the 4 phases of my cycle and living the POP lifestyle beyond the program!
POP has given me the confidence to speak openly about a subject that I feel the world views as taboo. PS. I shockingly loved the POP FB group (I’m not a fan of fb so this surprised me.) Being able to see all of the other women's journeys/questions was SO helpful. There were times that someone asked a question that I didn’t even realize applied to me until they asked it! You guys were the bomb.com.. THANK YOU!
POP Star (Fall 2020)
Before I enrolled in the POP program, I had been on hormonal birth control for about 8 years, but was suffering from increasing anxiety, mood swings, and depression. Out of pure frustration, I stopped taking it, but my cycles never regulated. Last year, I let my OB-GYN convince me to go back on it to try and "reset" my cycle. After getting back off it again this spring, my cycles still were still 2 months long. I still felt anxious and suffered again from those familiar mood swings.
The POP program has given me the tools I need to know which phase I'm in on any given day and what my body needs to support the hormones in that phase. I have learned essential information about my body that as a woman, and even as a physical therapist I was never exposed to. After completing the POP program, my cycle is much more regular, my anxiety is under control, and I feel empowered to continue to make the decisions that will make me feel my best! My cycle length reduced from more than 41 days to 36 days since beginning the POP program, so I know my hormones are more balanced and my body is genuinely happier! My anxiety is finally under control and I no longer suffer from mood swings. I snack less, stay full longer, and am definitely less hangry and wiped out after my 10-hour work days. Not to mention, my sex drive is finally back to normal after years!
Moving beyond POP, I plan to continue to reference the cheat sheet and write the foods recommended for each phase on the chalkboard in my kitchen, so that even my husband can incorporate them when he cooks for us! The POP program has absolutely changed my life for the better and improved my relationships with everyone around me (especially with my husband)! Thank you again for this incredible opportunity to learn more about myself, and feel much, much better. You are going to change so many more lives and I am very excited for you to continue this journey with the other women who are struggling like I was. <3
POP Star (Fall 2020)
Before POP, my cycle started pretty normally when I was 14 but after just a couple of years of cycling on my own, I started taking the pill. I was on HBC for a total of about 11 years and tried various formulations over the years. I never felt totally awesome on any of them - I experienced major gut/indigestion issues, heightened anxiety and depression symptoms, lack of libido, mood swings, you name it! My Drs answer was always to try a different pill and so I did. Plus, I appreciated the predictability of my “period” and as someone with acne in my genes, clear skin was a great benefit too. I attempted coming off of the pill twice in the last couple of years. The first time, I started breaking out soon after and ran back to the pill. I’m now on attempt #2 and happy to report that so many of my symptoms have improved since staying off - my digestion is awesome, I sleep well, I don’t cry at everything 😂 BUT my cycle is non-existent and I still feel pretty attached to my acne medication...
Then I enrolled in POP…POP has really changed my life for the better. Though I don't yet have my cycle back (and low key dread going to the RE even though I know it's the responsible thing to do...), I feel much more empowered when it comes to my hormones and cycle than I ever have.
POP was beneficial to me in so many ways. First thing to note is how digestible the information was! Some of the material was brand new to me, and some of it was familiar (though, I definitely feel more comfortable with it now). A HUGE value add for me was having it all in one place, in an easy to digest format, and broken down really intentionally so I could reference just the information I needed at any given point. In the past, I've read books, listened to podcasts, but having everything organized by phase, then by subsection like exercise, food, etc. made it so that I could easily locate exactly what I needed at exactly the right time. I am prone to information overload because there is so much out there (and love that I see more hormone talk - yay for us all!), however, just zeroing in on the materials (and bonus stuff you share on FB, IG), helped to keep me from feeling overwhelmed. I feel like I truly digested information I had seen in passing a bunch of times before.
I ultimately made the decision to sign up for POP because I know that I function well with structure and I know that having coaches and community around me works for me. Also, as much as I wanted to do right by myself, taking the time to digest all of the different sources of information I was consuming and come up with an achievable and non-intimidating action plan was really hard for me. Not shocking, as it's a ton of work to do just that - THANK YOU x a million for doing the work and making it so accessible to us. The simplicity of the materials, the supporting documents (journal, calendar, cheat sheets), and the little notification on FB reminding me that you guys were still "watching" really helped me show up for myself.
Lastly, I noticed a huge mindset shift for me - showing up for myself vs. my old mindset of trying to "fix" all of the things that were wrong. In the end, the action steps are the same, but the mentality is so different. I think the biggest takeaway I have in working through the program is that I have the *opportunity* to do something to support my hormones in every choice and in every day. And, it's not all or nothing. I'm a recovering perfectionist so this is lifelong work for me, but in terms of POP, I'm really proud of how I was able to pick myself back up even when I had an off meal/day/workout. Some days it was as simple as throwing in a couple of foods to support me even if the rest of the day was a sh*itshow haha. It's empowering to have the tools and to understand that lifestyle = a series of good decisions, big and small.
Listen, to be blunt, am I thrilled with the fact that my body doesn't want to get all the way there for me right now? Nope. Still a little concerned for my future? Definitely...BUT, I now have confidence that I am showing up everyday for myself and making supportive choices. I have been able to really enjoy the journey, taking it one day at a time and layering on one good choice to another. I went into this thinking I could only feel positive when I hit those big "hormone goals" - got my bleed back, got pregnant one day. I know this journey takes time. Now, I focus on the little victories. "Supporting through intentional action" just hits differently than "fixing" - a focus on what's going right vs. a focus on what's going wrong; a focus on what I can control vs. what I can't.
Thanks for showing *all of the way* up for us! I really appreciate the time you took to put everything together and love learning from you. Beyond that, you inserted yourselves and your own personal experiences (and challenges!) into the material really seamlessly. It definitely helped me to feel more connected to the material and reminded me that I am not alone. It's obvious that you complement each other well because I could tell that you all weighed in and contributed in different parts of the program but it packaged together really nicely. THANK YOU BBH!
POP Star (Fall 2020)
Before POP, as ashamed as I am to say it, I thought that I still ovulated and had a period while being on HBC for for practically 13 years. I was very much in the dark about how much body functions. This led me to the POP program, where it has been hands down the best investment I made in myself in a very long time.
I feel so much more in tune with my body and her needs. It has helped with my stress, my periods, my IBS, my eating disorder recovery, and my sex life! I have a new understanding of my body that I’ve never had before. Now, when shit hits the fan, I usually know why... and even better now that I have tools that help. Not just short term pain relief, but tools that can help realign my body!
I feel so empowered by my new knowledge, the wonderful community, and your leadership! Even better, I don’t feel penalized for not being “perfect” and for having good and bad days. I feel like I’m walking away with tools that can serve me for life.
Thank you so much! I couldn’t be more grateful for this program.
How did we get the course valuation?
Let's break it down!
A typical starter health coaching program = $198 for (two) 50-minute sessions per month
Inside of POP, you have access to 3 Certified Holistic & Hormone Health Specialists for 4-months (valued at $2,376)
*The valuation does not include the POP program's:
- LIVE coaching that we conduct daily within the Facebook Group Monday-Friday office hours
- 6 Hours of Group Zoom Coaching calls (April 1-August 8th!)
- Phase Food + Exercise Recommendations
- 28-day Phase Fitness Recommendation Calendar
- Self-paced Masterclasses
- Exclusive POP Recipes
- Bonus Hormone Health Lessons
- Private Community of women suffering from hormonal imbalances
Therefore, $399 or $99 per month is more than a 50% discount on our services
What are your accredations?
Is POP self-paced?
Why the price change from the previous POP program?
Can I keep my POP content forever?
Can I enroll in POP if I am on hormonal birth control?
Will I reap the benefits of POP if I am on hormonal birth control?
Why is there no longer a 12-week strength training program?
We're your new
Hormone Hype Girls.
If you don't know us, we are Carly, Alaina and Julie Beyar - The Balanced Beyars Health sisters!
We are three freckle-faced sisters on a mission to get you hyped about pain-free periods & living in alignment with the 4 phases of your cycle (in other words, living the POP life on a daily basis)
We're certified Holistic Health Coaches specializing in Hormone Health, certified ISSA Fitness Nutrition Specialists, certified NASM Personal Trainers, and FEMM Fertility Awareness Educators in training.
We take pride in continuing our education to further support our clients, as well as recommending reputable resources, doctors, and other specialists in the field.
Oh and one more thing, we kinda love our clients like family. So, get ready to feel a whole lotta love when you join our program.Let's work together!
"You girls created a comfortable, safe environment for us to open up about things that we may never have talked about with our families, friends, or even our doctors. I think this is more than a program; it’s a movement and I’m extremely grateful to be a part of it."