Shay Frago

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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

11/03/2026

DISCIPLINE DIARIES WEEK 8

How efficient are you with your time? If your tracked your day from start to finish you’ll realize how much time you waste.

It’s not about needing to be productive 24/7 BUT if you have to get things done or are working towards something the question then becomes how do I buy back my time to live my life so that I’m not constantly working?

I’ve learned in these last two months the more structure I add to a few days of my week the more time I have to do what it is I want.

Idk about yall but I’m building a life and career path that allows me more time with my people & to LIVE my life.

So my challenge for you this week - how can you be more efficient with your time?

Catch yall next week ✌🏽

Besos!!

~ SHAY

10/26/2026

It’s really easy to say you want something, it’s not so easy to become the person who receives it.

You can want a different life all you want. At some point, you have to start acting like the person who’s going to create it. Otherwise what are you even doing?

When you start becoming someone new in the process, that’s where the cool sh*t starts happening. Suddenly you realize your life looks and feels different in a good way!!

It doesn’t mean you can’t be grateful for what you have now.

AND I’ll never be the one to tell you to stop dreaming bigger if you want more too 😏

Remember: Discipline makes your days look the same, but your years look different. A lack of discipline makes your days look different, but your years look the same.

We’re going into the last two months of 2026. Did it look the same? Do you want different for yourself? It’s not too late to start NOW, no need to wait until January 1st my friends!! 🫶🏽

Besos 💋

10/21/2026

The simple system that changed everything for me 👇🏽

1 - master nutrition basics - eating protein, fat, carbs, and fiber in every meal

2- find a fitness routine you love AND helps your hormones. Strength training was a non-negotiable for my long term health + pilates in the mix. My current split is 3x strength train and 2x pilates, 1x stretch and restore yoga

3 - build a stress management tool box: coloring, walking, meditation, journaling, breath work, etc - practice this 2-3x a week

4 - have no demand blocks weekly and monthly, this means intentionally create white space for nothing so I actually have space in my life to truly unplug. This could be 1 hour a week or longer, this could be a whole day/weekend month. simply create time to unplug

5 - get 7-9 hours of QUALITY sleep & try to be in bed by 10:30 PM or earlier 5x a week (the 1030 PM deadline has deep research on the benefits for the female body because of hormones)

6 - HAVE FUN IN YOUR LIFE! Plan things with your friends, go dance to EDM all night long, take the group trip out of the group chat, be silly, idc what it is but remember that your JOY is just as serious as your health goals

✨ Follow HOLISTIC HORMONE & LIFE COACH for more menstrual and fertility education ✨

Besos 💋

10/20/2026

The discipline diaries week 6

Our reminder to you - stop playing small. Keeping your word with yourself (& others) is hot.

that’s all 🫶🏽😎

10/15/2026

I used to think that being healthy and caring for my hormones was all about food and movement. In reality I realized it’s in every little choice we make in a day that impacts our health.

Health falls into 4 categories: physical, mental, emotional, and spiritual. Most people focus on 1-2 of these and often forget or are not sure how to touch upon all of them.

Scrolling on your phone first thing in the morning = unintentionally raising cortisol the stress hormone & depleting your natural dopamine for the day (the happy hormone). This tiny little habit already puts your body in a stress response before you even got out of bed. Instead have some sort of grounding morning routine. It doesn’t need to be elaborate either! Even 5 minutes of you time before checking the phone and answering to the world is better than nothing at all.

Having no real breakfast in the AM esp as a female is like asking for hormone chaos. Have your morning coffee and I beg you to please get some protein and carbs in your body within an hour of waking up. This will make your hormones and human happier long term.

I know life get’s busy and having a working lunch is just how it is sometimes AND I am positive most of you can have a calm tech free lunch at least 1-2x a week (more is better). This is just better for your digestive system overall.

How you end your day sets the tone for quality of sleep and how you feel the next day. Blue light as we know f*cks with our natural sleep hormones and doom scrolling before bed keeps you up longer than you need. It also often makes it that much harder to sleep. So that wired but tired feeling is what you’re left with.

None of these habits are inherently going to destroy your life, anddddd when you can create an environment for your life and hormones the happier and better you will feel.

Just ask my clients 🙃

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 ✨ HOLISTIC HORMONE & LIFE COACH ✨ for more menstrual & fertility education.

10/13/2026

ICYMI one of my best friends & I are doing a one year experiment with accountability.

We’re both super into personal growth & as much as we do all the things, we’re still human and get a little comfortable in habits that don’t exactly move the needle forward in our goals.

I’ve been on a journey lately with self trust. I genuinely believe that every time we break our word with ourself it creates a tiny ripple in eroding your self trust.

Think about it this way... if someone in your life was telling you - hey I’m going to do XYZ & then didn’t over and over again would you trust them? Probably not, you’d lose faith in their ability to show up. Same thing with ourselves. Every time you break your word at some point that catches up.

So when the big moments come and you need to trust yourself to make a decision and follow through, it feels that much scarier to do.

I had noticed a pattern of starting and stopping a lot on things I’d say I was gonna do. I’d be solid for a few weeks or months at a time and then slip back to old patterns.

Granted, I do believe some goals take some time to achieve BUT we also know when we aren’t reaching our fullest potential, and for all my fellow ambitious humans - we f*cking know lol. It’s like this constant nagging feeling of knowing you are capable and meant for more and you watch yourself stay in this loop of being stuck. It’s frustrating AF AND so came this accountability challenge.

This is week 5!

➡️ Here’s some of what I’m working on this week:
- not hitting the snooze button during the week
- get minimum 4k steps a day
- as a WFH girlie encouraging myself to get ready and not be in pjs all day is a must, at least 2x this week lol
- posting on socials more consistently is a goal of mine so in the feed at least once and stories every day

& of course if I do more, the better. Each week the habits I’m working on are getting easier. I’m excited to see where it leads and to keep sharing the journey since so many of you wanted to know!

10/07/2026

If you want vibrant energy that doesn’t crash, work with your cycle.

If you want skin that glows from the inside out, work with your cycle.

If you want pain free cycles, work with your cycle.

If you want to stop cramps that take you out, work with your cycle.

If you want to feel good and look good as you get older, work with your cycle.

Aging was never the problem ladies. Not knowing your body is. Every decade your hormones require something different. Knowing how to care for your hormones is knowing how well you will age.

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 ✨ HOLISTIC HORMONE & LIFE COACH ✨ for more

09/23/2026

I used to have the WORST cycles. Like throwing up, curled in the fetal position cramping, skipping school and work.

I’d be moody, bloated, and my skin looked horrid. I’d say things like “being a woman sucks, why do we even need periods?” Even on birth control I felt like sh*t.

Once I learned how the cycle works and that it’s soooo much more than just having babies, life changed. It’s our literal well-being, productivity hack, and KEY to feeling like our best selves.

I can’t believe they don’t teach this in school. Had I known sooner, DAYUM I would’ve been thriving lol

Here’s the basics my queens 👇🏽

❄️ Menstruation: Rest, reconnect with yourself, and brainstorm your vision and goals for the month ahead.

🌱 Follicular: Your most productive, focused phase. Plan your projects and tackle your hardest tasks.

☀️ Ovulation: Your spotlight season ✨ Most social, creative, and magnetic. Film content, do interviews, try a new workout, plan spicy date nights.

🍂 Luteal: Your most analytical and intuitive phase. Review what’s working, dig into analytics, and get clear on your yes and no’s. Just don’t make rash decisions until you’re out of it!

If you’re ready to ditch the overwhelm of being a woman in today’s world and learn a simplified approach to your hormones, you’re in the right place.

Welcome to the Flirty, Fertile & Thriving lifestyle.

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

Follow ✨ HOLISTIC HORMONE & LIFE COACH ✨ for more

08/24/2026

I’m 35 years old and I’m a bit embarrassed to admit that:

1. I feel unsure of where I belong. I have great friends and love where I live, and yet there’s times I feel like something’s missing.
2. I want a partner and to build a life with someone so deeply AND genuinely love being single. The freedom I have right now is something I know I won’t get back, so I sometimes fear letting someone in will ruin that.
3. I don’t know if I want kids. Most days I do and other days I’m like damn what a beautiful sacrifice you make to raise a cute little human. I haven’t met the right person yet, so it feels like a lot to have a kid later in life being so set in my freedom right now.
4. Financially I feel so behind. Like I wish I knew what I know now so much earlier so I could be further along.
5. I struggle with putting myself first even after years of therapy. As they say “I’m in my villain era” & it’s just me learning to say no lol
6. I’m still learning to let all parts of my self expression and personality have a place in the world without feeling like I need to put myself in neat little boxes
7. I have a deep fear that I won’t reach my fullest potential in life and it sometimes keeps me stuck in analysis paralysis and keep myself stuck.

I certainly don’t have it all figured out, but I’ve learned that all of this is normal. Life has moments of duality and sometimes the gift is in the unknown.

You don’t need to have an answer always, you just need to keep showing up as true to yourself as you can in any season of life.

Be human with me 🫶🏽

snapshots of July & chapter 35 loading….35 trips around the sun today 🦁 The last year seemed to ingrain these 3 things f...
07/30/2026

snapshots of July & chapter 35 loading….

35 trips around the sun today 🦁

The last year seemed to ingrain these 3 things for me over and over in various ways.

1️⃣ nothing is certain in life, learn to release control and get comfortable with plans changing and not knowing.

2️⃣ a commitment to yourself and staying consistent with that commitment to yourself = radical self trust and confidence. Stop making what matters to you negotiable.

3️⃣ ready is not a feeling, it’s a decision. I’ve seen this quote so many times and I’ve eye rolled from time to time about it lol, but truly we will rarely ever feel fully ready for most things in life. We just need to decide and trust our selves to be ready enough and/or willing to do the work to be ready and grow from there. Which if you’re doing #2 this one should feel easier over time! You can either decide and go for it, or keep waiting to be ready.

Life is always serving me personal growth lol ain’t that true for us all, but those seemed to be the themes for me in chapter 34. I hope they help you too!

Here’s to me and my fellow Leo’s this season, happy birthday to us!!

So much gratitude for this life I’m building. Thank you for being a part of it ❤️

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