Raging Hormones Part 2 Coach Guide
Coaches Guide: Raging Hormones - Part Two This guide can easily be adapted to work with a group or one-on-one coaching clients. The questions are only suggestions. As the coach, you are the best judge as to how the discussion should progress.
Audio #2: The People Pleasing Complex and The Not-So-Pleasing Effect On Your Health Description: In this part of the series we’ll discuss the Roadblock Between Stress Hormones and Your Healthy Weight. NOTE: Online downloadable notes are available. An additional handout is available for Coaches to print out on Ten Tips to Quitting Coffee. Your clients may be at the beginning, middle or well into their Healthy Edge journey. This discussion can be structured to support your clients at whatever stage they are in. Use your coaching intuition to adjust this discussion to best support your clients or groups.
Audio Discussion: Depending on your coaching session format, you can use some of the following questions as discussion. Additional Notes are available to download on site.
Personal Reflection In Part One of this series, Amber gave insight as to how our body is designed to protect us. We discussed the Autonomic Nervous System (ANS) that works without our conscious control to keep us safe and our body balanced. We discussed two arms of the ANS, the Sympathetic Nervous Systemic (SNS), which is our “fight or flight” system, and our Parasympathetic Nervous System (PNS), which is our “rest and repair” system. Ultimately we want a balance between these two systems, both of them receiving the limelight throughout our 24 hour day. She said, there is a tendency for many women today to become SNS dominant, which is our “fight or flight” system, due to highly stressful, non-stop lifestyles, coupled with unhealthy lifestyle habits, which leads to a variety of symptoms including anxiety, weight gain, irritability, menstruation issues…many of these connected to the hormonal imbalances going on. Where do you notice these two systems, SNS and PNS, showing up in your life this past week? What were you able to do to balance them out more?
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Coaches Guide: Raging Hormones - Part Two “BIGGER, BETTER” Amber shared her journey of being caught up in the “bigger, better” syndrome. She had to take a hard look at where, what, and why she was making some choices and what she wanted to do about them. Where in your life are you making choices that are adding to your stress, but are really not necessary except to uphold some image you think others have of you?
Where are you making choices based more on what you think other people will think, rather than what you truly NEED, WANT and VALUE?
“YES”- BELIEF SYSTEM Amber asked a powerful question about your motivation dictating your decisions, actions and behaviors. “How many things do you do on a daily basis, that if you truly analyze it and really think about the motivation behind your actions, behind every time you say yes, behind every time you give up what you want to do to do something for someone else?…the motivation comes down to NEVER feeling rejected, or shut out, or unloved, or abandoned. WE PLEASE people. We also do ANYTHING and EVERYTHING to avoid conflict. You may always find yourself saying, I just need to keep the peace”. Where is the belief system of saying “yes” showing up in your life, because you are afraid of what others will think about, do or say to you? GUILT How does GUILT manifest in your body and life because you don’t want to feel guilty and have people not accept and like you? What causes it to be so powerful? What did you identify about how you give into your family to keep the peace and avoid confrontation, making sure you don’t feel unloved or rejected?
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Coaches Guide: Raging Hormones - Part Two HORMONE IMBALANCE The imbalance and over production of what, can lead to low progesterone production, which in turn can lead to estrogen dominance? cortisol and insulin . This can then lead to low thyroid function , which influences you to drink coffee to wind up, and wine to cool down each day and all of this is incredibly hard on your poor liver. This all contributes to us being SNS dominant which means we are not allowing our PNS (rest and repair) system to counteract all of the craziness throughout the day (and for many of us evenings and nights). What did you learn about coffee, or other caffeinated drinks and hormones?
SLEEP What happens during sleep that makes it so important to decrease Raging Hormones? Stress hormones balance out by dropping adrenalin level, allowing cortisol to rise and fall normally as well as melatonin (which helps you rest) and serotonin (which is your happy hormone that supports you in bouncing out of bed) to also have their cycles. Amber shared the steps she takes to improve her sleep. What did you identify to improve your restorative sleep?
Exercising When Stressed It is so important that we move our bodies since our modern society rarely has activity built into it. What are some exercises that are relaxing and stress releasers instead of stressors you can do? qi chong, tai chi, yoga or just walking in nature to put yourself into a place of calm, let go of the “calories burned” mentality and think about all of the benefits to having balanced hormones and lower stress
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Coaches Guide: Raging Hormones - Part Two Challenge for the Week: Personal Challenge #1: Get the caffeine in check. How will you cut out or back off caffeine this week, specifically coffee?
Personal Challenge #2: Rest and De-stress Allow your body to rest and de-stress in the evenings and get 6-8 hours of sleep. What are you committed to in order to allow your body to prepare for sleep? What is your goal this week to nightly hours of sleep?
Personal Challenge #3: Exercise What do you need to focus on this week in the area of exercise? Evaluate your exercise and if needed, add in some more relaxing exercise options that focus on breathing such as Pilates, yoga or even a fun dance class that will make you smile and laugh.
Focus for the Week: (Wellness Trackers are HIGHLY recommended for this series to best support your client(s). Visit amberthiel.com/store and login to purchase these at a discount or refer your clients to this site.) 1. Commit to The Wellness Tracker. Use to track your stress hormone symptoms and progress.
2. Begin/continue living The Five Healthy Edge Daily Goals. Review the goals and answer questions. 1. Eat healthy and low-glycemic every 2-3 4. Exercise 45 minutes or walk 10,000 hours steps. 2. Eat 6 or more whole foods. 5. Take a high quality supplement as 3. Drink 80 oz. or more of water. directed.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Coaches Guide: Raging Hormones - Part Two After Group Session
After One-on-One Session
Evaluate: What went well? What would you do differently? What feedback did you receive? What ideas would you like to implement next time?
Evaluate: What breakthroughs occurred? What powerful questions did you or could you have asked? Where are they still stuck? What do they need from you this week?
Follow‐up 24 hours before next sessions: Contact client or group (email, FB, text) within 24 hours of session. o Acknowledgement/breakthrough. o Review of focus items for the week. o Inspiration. o Where they can go for support. (email, text, FB group, FB Healthy Edge Community, etc.) Within 24 hours of next session. Communicate the following: o Date, time, location/phone number o Bring Wellness Tracker. o Listen to Audio 2 of Body Shock Challenge and complete personal guide. o A statement about showing up NO MATTER what was been completed or not completed.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
Audio #2: The People Pleasing Complex and The Not-So-Pleasing Effect On Your Health Description: In this part of the series we’ll discuss the Roadblock Between Stress Hormones and Your Healthy Weight. NOTE: Online downloadable notes are available. An additional handout is available for Coaches to print out on Ten Tips to Quitting Coffee. Your clients may be at the beginning, middle or well into their Healthy Edge journey. This discussion can be structured to support your clients at whatever stage they are in. Use your coaching intuition to adjust this discussion to best support your clients or groups.
Audio Discussion: Depending on your coaching session format, you can use some of the following questions as discussion. Additional Notes are available to download on site.
Personal Reflection In Part One of this series, Amber gave insight as to how our body is designed to protect us. We discussed the Autonomic Nervous System (ANS) that works without our conscious control to keep us safe and our body balanced. We discussed two arms of the ANS, the Sympathetic Nervous Systemic (SNS), which is our “fight or flight” system, and our Parasympathetic Nervous System (PNS), which is our “rest and repair” system. Ultimately we want a balance between these two systems, both of them receiving the limelight throughout our 24 hour day. She said, there is a tendency for many women today to become SNS dominant, which is our “fight or flight” system, due to highly stressful, non-stop lifestyles, coupled with unhealthy lifestyle habits, which leads to a variety of symptoms including anxiety, weight gain, irritability, menstruation issues…many of these connected to the hormonal imbalances going on. Where do you notice these two systems, SNS and PNS, showing up in your life this past week? What were you able to do to balance them out more?
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Coaches Guide: Raging Hormones - Part Two “BIGGER, BETTER” Amber shared her journey of being caught up in the “bigger, better” syndrome. She had to take a hard look at where, what, and why she was making some choices and what she wanted to do about them. Where in your life are you making choices that are adding to your stress, but are really not necessary except to uphold some image you think others have of you?
Where are you making choices based more on what you think other people will think, rather than what you truly NEED, WANT and VALUE?
“YES”- BELIEF SYSTEM Amber asked a powerful question about your motivation dictating your decisions, actions and behaviors. “How many things do you do on a daily basis, that if you truly analyze it and really think about the motivation behind your actions, behind every time you say yes, behind every time you give up what you want to do to do something for someone else?…the motivation comes down to NEVER feeling rejected, or shut out, or unloved, or abandoned. WE PLEASE people. We also do ANYTHING and EVERYTHING to avoid conflict. You may always find yourself saying, I just need to keep the peace”. Where is the belief system of saying “yes” showing up in your life, because you are afraid of what others will think about, do or say to you? GUILT How does GUILT manifest in your body and life because you don’t want to feel guilty and have people not accept and like you? What causes it to be so powerful? What did you identify about how you give into your family to keep the peace and avoid confrontation, making sure you don’t feel unloved or rejected?
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Coaches Guide: Raging Hormones - Part Two HORMONE IMBALANCE The imbalance and over production of what, can lead to low progesterone production, which in turn can lead to estrogen dominance? cortisol and insulin . This can then lead to low thyroid function , which influences you to drink coffee to wind up, and wine to cool down each day and all of this is incredibly hard on your poor liver. This all contributes to us being SNS dominant which means we are not allowing our PNS (rest and repair) system to counteract all of the craziness throughout the day (and for many of us evenings and nights). What did you learn about coffee, or other caffeinated drinks and hormones?
SLEEP What happens during sleep that makes it so important to decrease Raging Hormones? Stress hormones balance out by dropping adrenalin level, allowing cortisol to rise and fall normally as well as melatonin (which helps you rest) and serotonin (which is your happy hormone that supports you in bouncing out of bed) to also have their cycles. Amber shared the steps she takes to improve her sleep. What did you identify to improve your restorative sleep?
Exercising When Stressed It is so important that we move our bodies since our modern society rarely has activity built into it. What are some exercises that are relaxing and stress releasers instead of stressors you can do? qi chong, tai chi, yoga or just walking in nature to put yourself into a place of calm, let go of the “calories burned” mentality and think about all of the benefits to having balanced hormones and lower stress
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Coaches Guide: Raging Hormones - Part Two Challenge for the Week: Personal Challenge #1: Get the caffeine in check. How will you cut out or back off caffeine this week, specifically coffee?
Personal Challenge #2: Rest and De-stress Allow your body to rest and de-stress in the evenings and get 6-8 hours of sleep. What are you committed to in order to allow your body to prepare for sleep? What is your goal this week to nightly hours of sleep?
Personal Challenge #3: Exercise What do you need to focus on this week in the area of exercise? Evaluate your exercise and if needed, add in some more relaxing exercise options that focus on breathing such as Pilates, yoga or even a fun dance class that will make you smile and laugh.
Focus for the Week: (Wellness Trackers are HIGHLY recommended for this series to best support your client(s). Visit amberthiel.com/store and login to purchase these at a discount or refer your clients to this site.) 1. Commit to The Wellness Tracker. Use to track your stress hormone symptoms and progress.
2. Begin/continue living The Five Healthy Edge Daily Goals. Review the goals and answer questions. 1. Eat healthy and low-glycemic every 2-3 4. Exercise 45 minutes or walk 10,000 hours steps. 2. Eat 6 or more whole foods. 5. Take a high quality supplement as 3. Drink 80 oz. or more of water. directed.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Coaches Guide: Raging Hormones - Part Two After Group Session
After One-on-One Session
Evaluate: What went well? What would you do differently? What feedback did you receive? What ideas would you like to implement next time?
Evaluate: What breakthroughs occurred? What powerful questions did you or could you have asked? Where are they still stuck? What do they need from you this week?
Follow‐up 24 hours before next sessions: Contact client or group (email, FB, text) within 24 hours of session. o Acknowledgement/breakthrough. o Review of focus items for the week. o Inspiration. o Where they can go for support. (email, text, FB group, FB Healthy Edge Community, etc.) Within 24 hours of next session. Communicate the following: o Date, time, location/phone number o Bring Wellness Tracker. o Listen to Audio 2 of Body Shock Challenge and complete personal guide. o A statement about showing up NO MATTER what was been completed or not completed.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
