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WORKBOOK

HAPPY

www.happyhormonesforlife.com

NICKIWILLIAMS

Contents

✔ Introduction

✔ Benefits of Balanced Hormones

✔ Hormone Questionnaire Find out which of your hormones may be out of balance and take your score.

✔ Mind the Gap When you do a programme like this, it's important to think about where you are now and where you want to be. This enables you to identify the gaps and create clear goals.

✔ Your Big Why & Your Goals Dig deep and discover your true reasons for wanting to change. This will help motivate you on those days when you feel like giving up. Write your clear goals for yourself.

✔ Your Biggest Hormone Disruptors Go through the lists and tick off any that you think might be affecting you.

✔ Your Happy Hormone Code Go through each of the 4 Steps and write down what you are going to do.

✔ This is your Time Work out what support you need. What do you need to have in place to ensure your success?

Happy Hormones Workbook www.happyhormonesforlife.com

IntroductionWelcome to the Happy Hormones Workbook!

If you want to get back to your best, this is where your transformation begins. By the time you’ve gone through this workbook, you’ll have a personalised plan to rebalance your Feisty 4 hormones so that they can start working for you not against you. Whether your goals are to get rid of stubborn weight, regain your energy, balance your moods, get your brain back or just to feel like yourself again, this is the place to start.

Writing stuff down really does help with achieving lasting results. So here’s everything you need to get started, including identifying which of your hormones might be out of balance, what you might be doing on a daily basis to disrupt them and of course, your Happy Hormone Code, which is totally personal to you, your goals and your lifestyle.

I’ve also included a section on finding your Big Why. This is very important motivation for those days when things aren’t going so well. Remembering your Big Why will keep you inspired and get you back on track.

So grab a cuppa and take a little bit of me-time to complete this workbook and produce your plan. And do join our private Facebook group The Hormone Connection to let us know how you get on. I’m so excited to hear about your progress!

Nicki xxxx

The information presented in this book is for informational purposes only and is not intended as a substitute for advice from your physician or doctor or other health care professional. You should not use the information in this book for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your doctor or health care provider.

© Nicki Williams, 2018. All rights reserved. This book or any portion thereof may not be reproduced without the express written permission of the author.


Benefits of Balanced HormonesWhat are you likely to gain from balancing your hormones?

✔ Lasting weight loss... If you’ve been yo-yo dieting (like me) for most of your life, it’s time to stop! Dieting just stresses your body out. It’s time to reset your mind to nourishing your hormones instead. This guide will show you which foods will switch on your fat burning processes and keep you slim for good.

✔ Boundless energy... If you’re struggling with fatigue (I haven’t met a busy woman yet who isn’t!), you’re going to learn why your hormones could be at fault, and how to rebalance them so they can reenergise you and not drain you.

✔ Balanced moods... When your moods are up and down like Zebedee on a monthly basis, I’ll be sharing how to balance the hormones that can be responsible. Warn your family and friends that you could be getting a lot nicer to be around very soon!

✔ A clear focused mind... Can’t concentrate? Forget where you left your keys or phone? Learn what hormone imbalance may be behind this and how you can get your brain back!

✔ No PMS or hot flushes... Heavy, painful or irregular periods are common at this time as your ovaries are declining. As are hot flushes. Learn why they happen and how you can regain control and balance all through the month.

And much, MUCH more...


Hormone QuestionnaireHow do you know if you have a hormone imbalance?

Check out your Feisty 4!

Count up how many symptoms you have in each section and scoreat the bottom.

✔ CORTISOL Wired Poor sleep

Brain fog Anxiety

Tired Frequent colds

Mood swings Belly fat

Your score:


✔ INSULIN Expanding waist 3am insomnia

Sleepy in afternoon Heavy/painful periods

Angry Sugar cravings

Mood swings Dizzy before eating

✔ THYROID Fatigue (especially am) Hair loss

Overweight Dry skin

Depression Cold hands/feet

Anxiety Brain fog

✔ OESTROGEN When your Oestrogen is low:

Dry itchy skin Low libido

Wrinkles Hot flushes

Vaginal dryness Night sweats

Depression Memory loss

When your Oestrogen is high:

Cramps Breast tenderness

Heavy bleeding Weight gain

Fluid retention PMS, mood swings

Bloating Headaches

If you have a high score in one particular section over another, you may have animbalance in that area, although it’s very common that women have a mixture ofsymptoms as they overlap so much, and each hormone interacts with each other.

Your score:

Your score:

Your score:

Your score:

Notes:


Mind the GapNow, take some time to reflect on how your hormone imbalances are affecting you.

✔ HOW IS IT AFFECTING YOU?

Are you low in confidence?

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Is fatigue stopping you doing things?

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How are your moods affecting your relationships?

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How does stress make you feel?

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Is brain fog affecting your work?

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Are your hot flushes embarrassing?

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How do other symptoms affect your life?

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What does that stop you doing?

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Now, take some time to reflect on where you’d like to be.

✔ WHERE DO YOU WANT TO BE?

How do you want your body to look?

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How do you want to feel?

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How would that affect your life?

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What would that enable you to start doing?

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Who would that enable you to start being?

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Your Big Why and Your GoalsNow, take some time to reflect on your real deep down reasons for wanting to improve the way you look and feel. Ask yourself ‘Why’ then ask ‘Why’ again until you find the true reason for wanting to change. Once you have it, write out your main GOALS.

✔ YOUR BIG WHY

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✔ MAIN GOALS

1. ..........................................................................................................................................

2. ..........................................................................................................................................

3. ..........................................................................................................................................

4. ..........................................................................................................................................


Your Big Hormone DisruptorsYou need to know about the 4 biggest hormone disruptors and how you can avoid them...

✔ FOOD Food is information – it either feeds your hormones or disrupts them. Knowing which foods can mess with your hormones can help you avoid them and choose more nourishing alternatives.

✔ STRESS & SLEEP When you have too much stress in your life, cortisol reigns supreme over all the other hormones, and can cause havoc. And when you’re not sleeping well, things can get even worse. Knowing what stresses you is the first step.

✔ CHEMICALS The modern world is swimming in a chemical soup - some of which is messing with our hormones. These chemicals are called Endocrine Disrupting Chemicals (EDC’s) and are found in pesticides, plastics, fragrances and many household products.

✔ LIFESTYLE Exercise is a no-brainer for hormones, but finding the sweet spot is key. Too little or too much of the wrong type can actually be harmful. Find your sweet spot and you’ll be doing your hormones (and waistline) a big favour

Notes:


Your Happy Hormone CodeSo now think about the 4 steps to balanced happy hormones:


STEP 1 – EAT ✔ Low GL foods – eg fruit, veg, wholegrains, beans, pulses, meat, fish, eggs, nuts, seeds

✔ Vegetables, especially non starchy, colourful veg

✔ Fibre – eg whole grains, veg, fruit, oats, beans, seeds

✔ Good fats – eg. nuts, seeds, olives, avocado, oily fish, organic dairy, eggs, organic meat, olive oil, coconut oil

✔ Protein – eg; organic meat, sh, dairy, eggs, nuts, seeds, beans, lentils, quinoa, spirulina

✔ Organic – Choose grass fed and organic meat, fish, dairy and eggs

✔ Dark chocolate!

✔ Water – filtered

STEP 2 – REST Stress Reduction Sleep

✔ meditation ✔ 7-8 hours per night

✔ breathing ✔ bed by 11pm (10.30 is ideal!)

✔ yoga ✔ no gadgets

✔ walking ✔ keep room dark

✔ being in nature ✔ relax before bed

✔ laughing ✔ avoid eating late

✔ hobbies ✔ cut caffeine and alcohol

✔ relaxation ✔ hydrate

✔ baths (especially Epsom Salts) ✔ exercise

✔ massage


STEP 3 – CLEANSE

✔ Organic unprocessed food

✔ Filtered water

✔ Natural organic cleaning products

✔ Natural organic personal care products

✔ Stainless steel, ceramic or cast iron cookware

✔ Glass or stainless steel water bottles and food containers

✔ Essential oils instead of synthetic fragrances

✔ Natural candles and air fresheners

STEP 4 – MOVE

✔ Take regular breaks from sitting (set an alarm on your phone)

✔ Walk more

✔ Move more (park further away, walk up stairs/escalators etc)

✔ HIIT or burst training (e.g. Metabolic Aftershock)

✔ Weights or resistance training (can be done at home)

✔ Yoga, pilates

✔ Sports, dancing or active hobbies


STEP 1 – EAT

List the things you are going to start doing from today:

1. ..........................................................................................................................................

2. ..........................................................................................................................................

3. ..........................................................................................................................................

4. ..........................................................................................................................................

5. ..........................................................................................................................................

6. ..........................................................................................................................................

STEP 2 – REST

List the things you are going to start doing to switch off your stress:

1. ..........................................................................................................................................

2. ..........................................................................................................................................

3. ..........................................................................................................................................

4. ..........................................................................................................................................

5. ..........................................................................................................................................

6. ..........................................................................................................................................


STEP 3 – CLEANSE

List the things you are going to start doing to minimise your chemical exposure:

1. ..........................................................................................................................................

2. ..........................................................................................................................................

3. ..........................................................................................................................................

4. ..........................................................................................................................................

5. ..........................................................................................................................................

6. ..........................................................................................................................................

STEP 4 – MOVE

List the activities you are going to start doing that your hormones will love:

1. ..........................................................................................................................................

2. ..........................................................................................................................................

3. ..........................................................................................................................................

4. ..........................................................................................................................................

5. ..........................................................................................................................................

6. ..........................................................................................................................................


This is Your Time“It’s easier to rebalance your hormones than live with the misery of imbalanced hormones” Dr Sara Gottfried

✔ WHAT DO YOU MOST NEED HELP WITH?

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✔ WHAT DO YOU NEED TO PUT IN PLACE?

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Contact us at [email protected]

Join us at:Website: www.happyhormonesforlife.comFacebook: facebook.com/happyhormonesforlifeTwitter: @nickijwilliamsInstagram: happyhormonesforlifeLinkedIn: uk.linkedin.com/in/williamsnicki

N I C K I W I L L I A M S

IT’S YOURIT’S NOT YOU,

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