WEEKLY HABITS
Weekly Habits
Emma I copied the format from the 7 Day Kickstart Program. You just need to replace these graphics with the appropriate new ones.
WEEK 1 Action Steps for the Week
✅ Threes structured meals per day
✅ Increase protein and vegetable intake
✅ Drink more water
✅ Avoid snacking, especially at night
✅ Get daily movement and fresh air
Next Steps:
Engage in the 30-minute body conditioning workout.
Track how you feel following the nutrition tips for a week.
Come prepared with any questions or experiences for the next session.
WEEK 2 Thoughts & Reflection
✅ Continue three healthy meals per day (no snacking).
✅ Implement daily walking and stress-reduction techniques.
✅ Next week will dive deeper into hormone balancing strategies.
WEEK 3 Next Steps & Focus
💤 Sleep Challenge for the Week
✅ Decide on a fixed bedtime and wake-up time.
✅ Declutter and optimise your bedroom for better sleep.
✅ Reduce caffeine, alcohol, and sugar intake before bed.
✅ No screens one hour before sleep.
✅ Try breathing exercises or journaling before bed.
✅ Track how you feel and make adjustments accordingly.
Next Steps & Discussion
Reflect: What sleep strategies have worked for you?
Continue focusing on:
Hydration
Three structured, nutritious meals per day
Exercise & movement
WEEK 4 – Sustainable Progress
✅ Choose a sustainable approach—whether calorie tracking, intermittent
fasting or time restricted eating, or mindful eating.
✅ Share progress in the WhatsApp group for accountability.
✅ Maintain a balanced diet, stress management, and self-care for long-term
WEEK 5 – Practicing your habits
✅ Take control of your health NOW—small changes add up over time.
✅ Plan an exercise routine you enjoy and can sustain long-term.
✅ Continue refining your nutrition & sleep habits for optimal health.
Next session will focus on putting it all together with an action plan.
Week 6 – Making it personal and & Taking Control
If symptoms persist despite lifestyle changes, consider medical
consultation (HRT, hormonal support, holistic therapies, personal training with me etc.).
The importance of personalised health plans—finding what works best
for you.Options for ongoing support:
Joining an online fitness program for structured workouts like EWFit Club
Finding in person classes that you can stick to if you prefer that.