This is a 6-week holistic program designed for healthy weight loss & maintenance, hormone health, and muscle mass preservation which incorporates hormone yoga, strength training, balanced nutrition, and mindset work to support overall well-being.

📅 Program Overview

• Duration: 6 weeks

• Weekly 45-Minute Live Coaching Sessions with your coach, Afsi

• Meal Plans, Recipes & Nutrition Guidance for hormonal balance

• Hormone Yoga ( HY) Practice: Weekly guided session (30 minutes)

• Guided strength training videos (15 minutes)

• Daily Action Steps & Self-Care Practice

💖 Why Hormone Health & Strength Matter?

As we get older, changes in estrogen, progesterone, testosterone, cortisol, and insulin can affect our metabolism, muscle mass, energy levels, and overall well-being. Without proper movement and nutrition, these changes can lead to:

❌ Increased fat storage & muscle loss
❌ Slower metabolism & weight gain
❌ Low energy, poor sleep & mood swings
❌ Joint pain & reduced bone density

✅ Strength training helps maintain muscle mass, boost metabolism, and prevent bone loss.
✅ Hormone yoga reduces stress, supports glandular function, flexibility, and improves circulation.
✅ Balanced nutrition regulates blood sugar, reduces inflammation, and supports fat loss.

🌿 Week 1: Foundation & Reset

🌱 Nutrition Focus: Blood Sugar Balance & Hydration

• Prioritize protein, healthy fats, fiber, and slow-digesting carbs to stabilize blood sugar.

• Drink at least 2L of water daily to support digestion & detoxification.

• Limit processed foods, added sugars, and alcohol.

💪 Movement Focus: Strength & Mobility

• Strength Training: Lower body focus

• Hormone Yoga: Breathing techniques & dynamic movements

• Daily Movement: 20-30 minute walk

🧠 Mindset Focus: Goal Setting & Intentions

• Define your WHY.

• Set realistic, sustainable goals.

• Practice journaling.

📊 Weekly Check-In:

• How did your meals make you feel?

• Any challenges with movement or mindset?

• What will you improve next week?

🌿 Week 2: Strength & Energy

🥑 Nutrition Focus: Protein for Muscle & Metabolism

• Increase lean protein intake.

• Eat balanced meals every 3-4 hours to maintain energy.

• Add fermented foods.

💪 Movement Focus: Upper Body Strength

• Strength Training: Upper body

• Hormone Yoga: Breathing techniques & dynamic movements

• Daily Movement: 20-30 minute walk or stretching

🧠 Mindset Focus: Stress Reduction & Sleep

• Deep breathing techniques.

• Improve sleep hygiene.

• Focus on progress, not perfection.

📊 Weekly Check-In:

• Are you eating enough protein?

• Are you getting enough rest?

• Adjust goals as needed.

🌿 Week 3: Core & Digestion

🥗 Nutrition Focus: Gut Health & Hormone Detox

• Increase fiber intake.

• Add probiotic-rich foods for digestion.

• Reduce inflammatory foods.

💪 Movement Focus: Core & Stability

• Strength Training: Core

• Hormone Yoga: Pelvic floor activation & breathwork

• Daily Movement: Walk or stretch

🧠 Mindset Focus: Mindful Eating

• Slow down, chew your food, and enjoy every bite.

• Identify emotional eating patterns.

• Stay hydrated.

📊 Weekly Check-In:

• How’s digestion?

• Are you mindful while eating?

• What’s improving?

🏋️ Weeks 4-6: Integration

Each week builds upon previous habits with small improvements.

🌟 Week 4: Strength & Flexibility

✔️ Add upper & lower body workouts.

✔️Hormone Yoga.

✔️ Focus on hydration & whole foods.

✔️ Prioritize stress management (adrenal support).

📊 Weekly Check-In:

• How is the plan coming?

• Are you getting enough rest?

• Adjust goals as needed ( Q & A ).

🔥 Week 5: Metabolism & Endurance

✔️ Increase movements, core upper and lower body routines.
✔️ Add metabolism-boosting foods
✔️ Practice self-care & relaxation with HY.

📊 Weekly Check-In:

• Reflect & adjust goals as needed ( Q & A ).

• Reflect on overall improvements.

🌟 Week 6: Reflection & Long-Term Strategy

✔️ Review progress & celebrate wins.
✔️ Set long-term goals for continued success.
✔️ Keep hormone yoga & strength training as a lifestyle.

📊 Weekly Check-In:

• Next steps, nngoing support, Q&A

🌟 What You’ll Achieve

By the end of 6 weeks, you will:
✅ Have more strength, energy, and mental clarity.
✅ Experience better digestion & hormone balance.
✅ Feel leaner, lighter, and more confident.
✅ Have sustainable habits for lifelong health.

💪 Physical Benefits:

✅ Increased Strength & Muscle Tone – Maintain and build lean muscle to support metabolism.
✅ Improved Metabolism & Fat Loss – Balance blood sugar and optimize fat-burning.
✅ Better Posture & Core Stability – Strengthen your core for improved alignment and balance.
✅ More Energy & Vitality – Reduce fatigue and increase daily energy levels.

💖 Hormonal & Health Benefits:

✅ Balanced Hormones – Support estrogen, progesterone, testosterone, insulin, and cortisol for better overall health.
✅ Reduced PMS & Menopause Symptoms – Experience fewer mood swings, hot flashes, and hormonal imbalances.
✅ Better Digestion & Gut Health – Improve digestion and nutrient absorption with hormone-supportive foods.
✅ Stable Blood Sugar & Reduced Cravings – Prevent energy crashes and overeating.

🧘 Mind-Body Benefits:

✅ Lower Stress & Improved Sleep – Reduce cortisol levels through hormone yoga and mindfulness.
✅ Greater Flexibility & Mobility – Feel more fluid and comfortable in your daily movements.
✅ Stronger Connection with Your Body – Learn how to nourish and move your body in a way that supports long-term health.

🌸 Long-Term Results & Next Steps:

At the end of the 6 weeks, you’ll have a strong foundation for maintaining hormone balance, strength, and healthy habits. You’ll also have:
✔️ A structured meal plan & recipe guide to continue eating for hormone health.
✔️ Strength & yoga routines you can repeat or modify for long-term wellness.
✔️ A deeper understanding of how to work with your body, not against it, for lifelong health.

💖 Ready to commit to a healthier, stronger YOU? Let’s do this together! 🚀✨

After completing the program, you’ll be equipped with lifelong skills to sustain a balanced, vibrant, and healthy lifestyle—one that supports your hormones, energy, and overall well-being for years to come!

Ready to feel your best? Let's get started! 🌿✨

What is Hormone Yoga?

🧘 Hormone Yoga (HY) is a natural, holistic approach designed to help balance hormone levels and alleviate symptoms of hormonal imbalances. Developed by Dr.Rodrigues, HY combines dynamic yoga poses, specific breathing techniques (pranayama), energy activation (bandhas), and Tibetan energy techniques to stimulate the endocrine glands, such as the ovaries, thyroid, adrenals, and pituitary gland.

How Does It Work?

HY works by reactivating and balancing hormone production naturally, without the need for medications or supplements. It is particularly beneficial for:
✔ Women experiencing menopause, perimenopause, or irregular cycles
✔ Those struggling with conditions like PCOS, hypothyroidism, adrenal fatigue, and PMS
✔ Women facing fertility challenges or looking to support reproductive health
✔ Anyone experiencing stress-related hormone imbalances, including high cortisol levels

Key Components of HY

✅ Dynamic Asanas (21 Yoga Poses): Stimulate the glands and improve circulation
✅ Pranayama (Breathwork): Oxygenates the body and activates hormonal glands
✅ Bandhas (Energy Locks): Helps direct energy flow to endocrine glands
✅ Tibetan Energy Techniques: Increases vitality and hormonal stimulation
✅ Yoga Nidra & Relaxation: Reduces stress and supports nervous system balance

By practicing Hormone Yoga regularly, women often report increased vitality, reduced stress, better mood stability, improved sleep, and relief from hormonal symptoms.

Ready to feel your best? Let's get started! 🌿✨