Shay Frago

Shay Frago ♡ I help busy women have pain free predictable cycles. I give you a simple, personalized approach that fits into your life with ease

When you have predictability in what your day to day food is, workouts, social times, rest times etc you’re able to supp...
04/10/2026

When you have predictability in what your day to day food is, workouts, social times, rest times etc you’re able to support your hormones and overall health better.

I know it’s not always possible to have a schedule that can stay this consistent so the question then becomes what pockets of time and areas can be consistent?

Which one of your means can you nail daily for proper nutrients. Breakfast is the most key for our hormones and dinner is a good 2nd option.

Is there one day or one block of time you know there’s white space? This is what I consider the time do intentional rest or just no demand. Great for stress management.

The goal is building a system and structure that allows you to reduce decision fatigue, where life feels more effortless. Where habits become as easy as breathing.

Having that then builds the foundation for your hormones to thrive. When you’re trying to operate from a broke system you’re basically really good at keeping yourself stuck & it’s why you may think I’m doing berthing healthy and right so why do I feel like sh*t every month?

This is why!!

If you’re ready to ditch the overwhelm of what it means to be a woman in this modern day world and learn a simplified approach to your hormones - then you’re in the right place.

Welcome to the Flirty, Fertile, and Thriving lifestyle.

Follow ✨ ✨ for more

What’s one thing you’re doing to support your hormonal health so far? Share below! 👇🏽

If your period sucks or you have PMS every month that’s a major red flag for your overall health as a female! Also PSA i...
04/08/2026

If your period sucks or you have PMS every month that’s a major red flag for your overall health as a female! Also PSA it’ll be a determining factor in how well you age!!

📌 Before I spill the tea be sure to save this video for later!

ICYMI your cycle governs ✋🏽 key systems!

1️⃣ your reproductive system
2️⃣ your immune system
3️⃣ your brain health
4️⃣ your metabolism/gut
5️⃣your stress response

If one of these are off, it likely means you’re feeling it in one way or another.

This can show up as PMS, low energy, brain fog, autoimmune issues, bloating and more. This is why I love to teach people about their cycle and why it matters for so much more than just having babies.

If you’re ready to ditch the overwhelm of what it means to be a woman in this modern day world and learn a simplified approach to your hormones - then you’re in the right place.

Welcome to the Flirty, Fertile, and Thriving lifestyle.

Comment 💬 FLIRTY 💬 & I’ll send you my free workshop! I will teach you the foundation of aligning your life to your cycle so you can eliminate PMS, simplify your 4 phases, and help you feel confident in what your hormones are telling you.

Follow ✨ ✨ for more

Here’s how you can too babes! 📌 But first, be sure to save this post for later Here are my top 5 tips to get you started...
04/06/2026

Here’s how you can too babes!

📌 But first, be sure to save this post for later

Here are my top 5 tips to get you started:

🩺 never skip meals & eat every 2-4 hours a healthy protein, fat, & carb. This is a hormone friendly plate
🚶‍♀️ Move your body daily, whether a workout or walking
🧘‍♀️ Manage stress with self-care and relaxation techniques, meditation, journaling, & breath work are my fave
💧 Stay hydrated, you want to drink at least half your body weight in oz per day of not a little more with movement or heat exposure
🥗 Eat anti-inflammatory foods like leafy greens, salmon for omegas, avocados etc

What would change in your life if your cycle didn’t make you feel like a sack of potatoes or a total psycho for half the month?

PMS is NOT normal and it’s definitely not something you should be experiencing every month.

If you’re ready to ditch the overwhelm of what it means to be a woman in this modern day world and learn a simplified approach to your hormones - then you’re in the right place.

Welcome to the Flirty, Fertile, and Thriving lifestyle.

Comment 💬 FLIRTY 💬 & I’ll send you my free workshop that will teach you the foundation of aligning your life to your cycle so you can eliminate PMS, simplify your 4 phases, and help you feel confident in what your hormones are telling you.

Follow ✨ ✨ for more

04/06/2026

How my macro and fitness journey have made me more devoted to my goals in this video!

I have noticed how staying the course to something you desire no matter what (with nuance of course) is really the key.

The amount of time I’ve said I wanted something but didn’t want to put in the work is so real. I’ve learned that when I’m crystal clear on the goal, I make the plan, I execute the plan and stick to it despite my desire for skipping the plan some days I never regret putting in the reps.

There are very few goals in life that you see progress immediately.

That’s the thing…. You have to stick with something long encountered to eventually see the results.

This fitness journey has taught me I’m capable of showing up despite my low days. If anything putting in the rep that day made me feel better. 9 months in and I’m finally seeing the compound effect of what I’ve been working towards. I could have given up so many times because progress was slow but I didn’t and I’m so glad!

For one I can’t wait to see my results when my initial teaming plan concludes & 2 it’s making me a better business owner because these habits are showing me I’m capable of more, and will certainly spill into other areas of my life and I’m here for it!

04/05/2026

I always thought it was sweet to meet friends who have known each other since they were like 3 or in middle school and got to grow up together and experience so much life together. I would crave for friendships that felt like that.

I also grew up with divorced parents so I also always craved the feeling of belonging a family unit vibe. Like knowing you had this circle of trust to turn to I guess you could say.

I struggled hard to make friends because I moved almost every 2ish years for a better part of my adolescence because my dad was in the army so I developed the idea of whys the point if I always have to say bye and started over again.

It wasn’t until I became a fitness instructor and started my business that community started to really take a different meaning for me.

I am a wildly ambitious human with a vision and to meet other people who didn’t see that as intimidating or crazy was something I never realized I needed until I started to meet other women like that.

Those who want what I call the ampersand life. Motherhood and a rocking career path. Ambition and softness. A new version of what womanhood meant to us but not what feminism sold us.

I know that women have told me they struggle to find their community and all I can say is they’re out there.

Building community as an adult is a lot like dating lol but you gotta have the courage to ask to get coffee with someone or be real and say you’re wanting to meet more people. Put yourself out there as scary as that can feel but I promise you it has always led to the best outcomes for me!! 🫶🏽

& if the people you surround yourself with shape 95% of your reality - choose wisely! Never settle.

04/04/2026

Being adaptable is a great thing until it’s costing you your well being!

04/03/2026

Your comfort zone is your prison

04/02/2026

New month x New quarter = reassess goals and targets and adjust the plan or make a new one! I breakdown my method that keeps it simple and focused on one thing per month to crush it!

04/01/2026

Luteal phase brain is such a real thing. I’ll go from focused to spacey. Happy thoughts to thinking everyone hates me. It can really destabilizing when you aren’t 100% clear that this is something that can happen during this specific time of the cycle.

It doesn’t always mean this is 100% your hormones fault and it can be a why.

What I’ve learned to do is anything that comes up for me that causes me anxiety, stress, or a catastrophic thought process, I will write it down. I wait until after my period comes when the mind calms down a bit. Then I look at it from a different lens and then decide how I’ll move. 9/10 times it was nothing and I let it go without reacting!

Oh to be a woman 🤪

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