Sascha Orlievsky knows that no two training days feel the same. As a Pilates teacher and studio co-founder, she designs movement around hormonal shifts, intuition and rest.
Name: Sascha Orlievsky
Location: Sydney, NSW
Day Job: Co-founder of HOUSE OF SCULPT
Describe your work in one sentence.
I help people build confidence in their bodies, find their rhythm with routine, and improve their mood through movement.
How did you land in women’s health and movement?
I struggled with body image, coming from a ballet background, and dealt with chronic lower back pain. Pilates helped me with both, and that’s what led me into this work.
How do you work around hormone shifts?
I’m very regular and know my cycle well. I allow myself more rest and support during my luteal and menstrual phases, and I know I can push harder during the follicular and ovulatory phases. This applies to training and to work. I also let myself be emotional when I need to be and respect how sensitive that time can feel. It helps me stay consistent without burning out.
How does your movement change across your cycle?
I keep a baseline of movement but adjust the intensity depending on where I’m at in my cycle. I do more high-intensity Pilates, weights and Muay Thai during follicular. During the luteal and menstrual phases, I tend to do more low-impact Pilates, yoga, and walking.
How do you train during your bleed?
Day 1–2, I usually rest. If I do move, I’ll walk, because I feel quite tender, sore and emotional. On the rest of the days, gentle sculpt, yoga, or a slower-paced strength class works well for me.
Core work. What changes by cycle phase?
Core work is fine throughout your whole cycle. I’d only suggest avoiding things like crunches during luteal or menstrual if they cause pain or discomfort.
How has cycle awareness changed how you train and schedule energy?
I’m very aware that energy levels change throughout the cycle, so I always hold space for my members, knowing that no two classes feel the same.
What helps when PMS hits?
Eating nourishing food and eating consistently throughout the day, rather than skipping meals. Also accepting that PMS can happen and letting myself ride the wave.
What do most women misunderstand about cycle-based training?
That it doesn’t need to be complicated. You know your body best. Use your intuition and let your body guide you.
Small tweaks that help most with cramps?
Lowering intensity, taking more rest, focusing on the breath, and choosing movements that feel good rather than pushing through discomfort.
What rituals or tools support you during your bleed?
Incense, skincare, and a few deep breaths.
What does fitness culture still get wrong about periods?
They don’t factor in hormonal shifts in women.
Best stretches for lower belly or back cramps?
Child’s pose, lying spinal twist and thread the needle.
One low-effort daily habit that supports the whole cycle?
Box breathing to calm the nervous system.
Why are periods still taboo?
Because they aren’t pretty and can be messy. Let us be wild.
One health message every woman needs to hear.
Get in touch with your body, intuition and instinct. The modern world tries to disconnect you from it. It is our superpower!
Your hope for the future of period conversations?
That it’s not just among women and people who bleed. That everyone is educated about it, sensitive to it, and able to talk openly about it.
MY CYCLE
- My period in 3 words: Heavy, relieving, spiritual
- Period self-care toolkit: Complaining to my friends, eating what I want, being comfy
- Most underrated period hack: Ginger!
- Contraception of choice: Condom
- On day 1, you’ll find me: Cuddled in bed
- Scarlet pick: Scarlet Period Boyshort
