Resources Hub

OUR WEBINARS👩🏻‍💻

Watch our MARCH webinar on Exercise in HA recovery here

Password: PZ+H3!@6

Watch our APRIL webinar on How to Eat for HA recovery here

Password: FM1zcf.a 

Watch our MAY webinar on rest here

Passcode: @L&7dmWc

  Watch our JUNE workshop on intuitive eating in HA recovery & fears of fats replay here

Passcode: ^zSt^6JR

Watch our webinar on BODY IMAGE here

Passcode: Bnib8X.9

START HERE👇🏼

1️⃣ Find out what HA is, what causes it and how you can recover from it here💘

2️⃣ This guide breaks down the difference in bloods between HA, PCOS and POI. Please note this is not to help you self-diagnose but for your own individual reference

3️⃣ Use the HA Habits Detector to help you to identify your main roadblocks in HA recovery 🧩🕵🏻

4️⃣Learn all about the menstrual cycle here 🤓🩸

5️⃣ Come back here when you've got your period back🥳 to find out what to do next🫶🏻

STRENGTHEN YOUR RECOVERY MINDSET

HA recovery is hard... you wouldn't be here if it was easy! And we know that motivation for recovery can come in hard and then disappear when fear creeps in, so it's not something we can rely on all the time sadly, which is why cultivating a very strong sense of your why and determination for recovery is so important.

This resource is designed to help you to find your your why, map out your strategy to help you to remain committed to the process and pre-plan solutions to problems that may arise so that you can continue on your journey confidently

MARCH CHALLENGE: CARBOHYDRATES

When you have joined the challenge in the challenge tab, you can start with the following documents

Task 1️⃣

Audit your current portions of carbs against the recommendations to identify if there are any carbohydrates you avoid or don't consume enough of

MARCH CHALLENGE: CARBOHYDRATES

Task 2️⃣

Lets challenge some fears around carbs!

The aim of this challenge is to improve your intake of carbohydrates and help you to face fears that you may have around them that could be holding you back in your recovery (and start to reclaim your freedom around food). You might be challenging an increased portion of carbohydrates as you've identified you need to from your audit, or you might be trying to incorporate more varieties of carbs. Whatever it is, i'm proud of you and here cheering you on! Be sure to share your challenges and wins in the connect chat

MARCH CHALLENGE: CARBOHYDRATES

Learning how to reframe unhelpful beliefs🧚🏻

Get the tools to help you in reframing those negative thoughts that come up around food and get in the way of you eating in peace 

OBSTACLES IN HA RECOVERY

Changes to digestion are a common symptom of low energy availability and these can make HA recovery challenging as eating for recovery may exacerbate these for some people.

This resource covers the reasons why you might be experiencing things like bloating, constipation and extreme hunger and fullness and how you can navigate these challenges. 

 EXERCISE DURING HA RECOVERY  

These resources covers how you can support yourself to work towards HA recovery whilst still exercising, and how you can fuel yourself best for this

APRIL CHALLENGE: BUILDING SNACKS FOR HA RECOVERY 

While consuming enough calories overall is vital in getting your period back, the distribution of your energy intake and when you eat can actually play a significant role during recovery.

Regular snacking is so key to recovery, as it not only helps you reach your energy needs but it also supplies energy throughout the day, allowing your body to feel safer [key in getting it to restart that reproductive system!]

This resource provides you with the opportunity to see the downfalls in your energy distribution throughout the day and highlight what changes you need to make, and provides you with ideas of what adequate snacks look like

APRIL CHALLENGE: BUILDING SNACKS FOR HA RECOVERY 

 This resource is your guide to building substantial snacks and challenging any rules and behaviours you have that are holding you back from having 

 BREAKING DOWN FOOD RULES  

This resource can help you in breaking down the rules you have around food that are holding you back from establishing the behaviours you need to in order to get your period back

 DIFFERENT TYPES OF REST  

There is more to rest than chilling on the sofa, and the different types are SO important for HA recovery in calming your brain and body. Check out the resource to see what areas of rest you might need more of.

 HA FOOD SWAPS🚀 

Here are some ideas for food swaps you can make to support your recovery from HA. These are great ideas to help you improve the nutrient value of your diet without increasing the volume of food you're eating too much, perfect ideas if you're struggling with your appetite! And if you find there are some mental blocks around incorporating some of these foods, be sure to pop them into the group chat to break them down together

MAY BOOTCAMP CHALLENGE: YOUR ACCOUNTABILITY JOURNAL 

Head to the bootcamp tab to access the workshops and resources for the May bootcamp designed to support you to challenge your relationship with exercise and lean into rest a bit more to support your HA recovery. You can use this accountability journal to support you through the bootcamp. You've got this❤️‍🔥

MAY BOOTCAMP CHALLENGE: SELF-COMPASSION

JUNE CHALLENGE: FATS

 When you have joined the challenge in the challenge tab, you can start with the following documents

Task 1️⃣

Audit your current portions of fats against the recommendations to identify if there are any carbohydrates you avoid or don't consume enough of

JULY CHALLENGE: BODY IMAGE

Task1️⃣

Get familiar with the body image spectrum and consider where you spend most of your time on it at the moment. Hopefully by the end of the challenge, you'll see meaningful shifts through the work we're going to focus on this month❤️

JULY CHALLENGE: BODY IMAGE

Task 2️⃣

Download your body image journal to start building gratitude and appreciation for your body, and begin to understand what influences your body image. This journal includes prompts and suggestions to guide you through the challenge throughout the month.

JULY CHALLENGE: BODY IMAGE

Task3️⃣

 This body image workbook includes challenges that you can do at your own pace to start working on your body image

AUGUST CHALLENGE: SOCIAL EATING

 Get started with your food mindset journal

AUGUST CHALLENGE: SOCIAL EATING

The aim of this challenge is to help you overcome any food rules you may have around eating out and socialising that are taking you away from being present in the moment or are leaving you with a flood of guilt and negative thoughts about yourself

AUGUST CHALLENGE: ⛓️‍💥CHAINING

The aim of this exercise is to help you gradually break down the food rules and fears that make certain foods feel “unsafe”, especially in social settings.

Part of our August challenge is to feel more comfortable eating in social settings, and this exercise can help you practice building up to some of these occasions

SEPTEMBER CHALLENGE: Your Recovery Mindset

OCTOBER CHALLENGE: Trick or Treat Weekly Challenge

 Letter of Promise: to Myself 

Confidence builds from the commitments we make to ourselves. When you break the trust with yourself because you keep avoiding the things you say you will do, this feeds the belief that you can't do it, and that becomes a self-fulfilling prophecy! So let's challenge that by making some promises to yourself that you'll keep to build momentum for your recovery

 PLAN B PLAYBOOK

Use this workbook to reflect on the "slips" that you've had and a space to reflect on why they happened and how you can handle future challenges. Remember, there is no such thing as a failure and beating yourself up about these things means we're not learning from them. Think of it as "data collection" and opportunities to make changes

NOVEMBER CHALLENGE: BACK TO BASICS

Recovery can be overwhelming, and we've covered a lot of different topics within the HA hub over recent weeks. The focus this month is to strip things back and make sure we're nailing the basics, all whilst reconnecting with your body to support your forever recovery.

You can use this tool to reconnect with your body’s signals, build awareness, and identify where you might still need to give yourself permission to eat more freely and consistently.

This workbook is divided into two parts:

• Part 1: A reflection guide to explore your current eating patterns, mindset, and connection to hunger and fullness
• Part 2: A practical 7-Day Food Tracker Challenge to help you bring awareness to how you’re eating by noticing patterns in your meals, snacks, timing, energy, and mood

 HUNGER SCALE

 Build your Ideal Day

 to support recovery based on everything you've learned throughout the November challenge

ADVENT CHALLENGE

NAVIGATING THE FESTIVE SEASON

You'll find the journal to help you with practicing flexible thinking to challenge black and white disordered eating rules

NAVIGATING DIET TALK IN JANUARY

Use this cheat sheet to help keep you focussed on your body and your needs and redirecting unhelpful diet talk

THE WHY BEHIND BEHAVIOURS

Establishing your why for recovery is important but this resource is about the why behind the behaviours you're engaging in that are keeping you stuck on your recovery journey

 FEBRUARY CHALLENGE: Self-care Guide

Your toolkit for improving interoceptive awareness and meeting your needs more appropriately so we can challenge those disordered eating and exercise behaviours!

MARCH CHALLENGE: OVERCOMING CALORIE COUNTING

This guide is designed to help you reflect on your current thoughts and experiences around calorie counting- whether its intentional or subconscious, how it’s affecting you, what role it’s played in your life, and how it aligns with your current goals and values.

It also includes some practical tools to support you along the way.

EASTER: BUILD YOUR TOOLKIT

Use this surfing the urge resource alongside the self-care toolkit and the 5-minute rule for ways to help you regulate when challenging fear foods and avoiding urges to compensate through restriction or exercise y.