Hangry Bitches January 2019

Our program is based on our customizable lifestyle guidelines we call the Five Habits as well as on our mindset foundations that help you stick to the habits that we call our Five Pillars.

The Hangry B*tch Five Habits are as follows:

  • 5 walks per week + 5 minutes breathing work daily
  • 4 meals per day
  • 3 strength training sessions per week
  • 2 liters of water per day
  • 1 commitment to rest, recovery and real-self care

Just like – 54321!!

A framework that’s easy to remember and that allows you to fit all the habits in without all the overwhelm of trying to tackle a “new plan”, and this framework allows you to customize each one of our habits just perfectly for you, your health, and your hormones.

You’ll start Week 1 by following the guidelines we will give you for each of the 5 Habits during Week 1 and then we’ll show you how to adjust each or the 5 Habits for your own hormonal concerns and goals for the remaining 3 weeks:

At the beginning of each week on Sunday, you’ll get a new PDF delivered via email that will help you make appropriate adjustments for that week per your hormone issues and the PDF will also indicate what mindset, rest and recovery aspects to focus on.

You’ll take our Hangry B*tch Quiz prior to Week 2 and then will be given specific instructions as to exactly how you will customize these habits.

Before Week 1 begins, Review the Five Pillars and get your mindset ready!

Read the Five Pillars PDF and also listen to the bonus episode of our Better Everyday with Sarah and Dr. Brooke Podcast from January 2018 called: Five Pillar Foundation For Living Your Bigger Better Life.

Begin to work with the first pillar: Find and Commit to What Works For You.

This program will help you with how to find what works for you, however, after our time together is over, your job will be to work on the mindset of continuing to commit to what works for you. If you’ve done multiple Whole30s, are a repeat offender of Paleo Challenges, or maybe your constant go to is the 7 or 21 day detox – let’s break the cycle!

  • Make a list of what works for you when it comes to your health, what challenges you, and what makes you fall back into what doesn’t work for you.
  • Is it convenience, lack of time, overwhelm, or do you rail against restriction? Do you feel simply like you don’t have the knowledge to find what works for you, or maybe you simply hate cooking? Is it that you are experiencing financial stress, or do you lack the support of your family or friends? Maybe it’s that you aren’t convinced your symptoms warrant giving up certain things (sugar, alcohol etc.) See if you catch yourself saying, “I don’t’ feel that bad when I…” It’s time to get honest with yourself about what keeps you from your commitment to do what works for you.
  • We’ll help you in the coaching sessions to find the tools to be successful. AND part of success is understanding and accepting that you won’t be perfect! Perfection is not what we’re asking for; we are only asking that you commit to being better every day. When you mess it up, you just commit again and from there it gets easier and easier. That’s real self-care.

The Hangry B*tch Reset Diet Brief Overview

  • 4 meals per day roughly the same size
  • One pound of veggies per day
  • 100 grams of protein per day (25 grams per meal)
  • Carbohydrates in a type and amount that work for you from starchy vegetables sources.

We’ll help you make adjustments to your meal frequency and content as well as help you to find your unique carb tolerance in week 2.

During week 1 you’ll get to know your ACES:

  • Appetite
  • Cravings
  • Energy
  • Sleep

Your hormones send you messages day in and day out through your ACES, and when you understand what your hormones are trying to tell you, you can better know what truly works for you!

This plan will help you figure out how to customize the Hangry B*tch nutrition and fitness plan to work for you and your unique hormonal needs, and then you’ll be armed with knowledge for the future, as your hormones fluctuate, how to make changes to the plan based on any changes you might see with your ACES.

The Hangry B*tch Exercise Plan Brief Overview

Walking and strength training will be prescribed for everyone – but again we will show you how to customize this just for you.

We have three strength training templates in total, and during Week 1 you’ll all be doing either the:

HB Core+Floor Recovery Template

Or the

HB Hormone Reset Template

  • During week 3 you will be introduced to our third template, the HB Strength Training Template that you can use ongoing for the rest of your life for your strength training! This is truly revolutionary, as just like the customization that we will teach you to make to your nutrition, you will be using your own unique hormonal issues to help guide you towards exactly how to use our HB Strength Training Template!
  • Some of you will begin the HB Strength Training Template by Week 3, others may not start it at all until the program is over because we want to be sure you are ready! The most important thing is that your hormones are healed and you have the movements mastered. No matter where you get to by the end of four weeks with the exercise, it’s all good! You’ll have this program forever!

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