10 Daily Habits to Balance Hormones

1. No phone for at least 30 minutes when you wake up

2. Journal 10 things you are grateful for

3. Get at least 30 minutes of direct sunlight

4. Eat at least 30g of protein before coffee

5. Eat whole foods

6. Move your body and exercise for at least 45 minutes

7. Take 10-15 minute walks outside

8. Eat every meal

9. Put screens on red light mode after sundown

10. Get at least 7-9 hours of sleep

5 High Protein Balanced Breakfast Ideas

1. Protein Oatmeal

Macros: 345 calories 45g carbs 3.5g fat 35g protein

Ingredients:

1/2 cup of oats

33g Be Amazing Brown Sugar Oatmeal Protein Powder (Amazon link below)

85g Fage Total 0%

50g frozen blueberries

30g raspberries

30g blackberries

Instructions:

• Cook oats

• Mix all ingredients together

2. Egg and Spinach Bowl

Macros: 423 calories 13g carbs 18g fat 52g protein

Ingredients:

3 Grade A eggs

6 tbsp egg whites

1/2 cup spinach

1 cup Aldi’s cottage cheese

Instructions:

• Whisk together eggs, egg whites, and cottage cheese

• Season with salt or anything you want

• Cook mix over the stove

• Put in bowl and add spinach

3. High Protein Pancake Bowl

Macros: 465 calories 42g carbs 10g fat 49g protein

Ingredients:

1 Egg

50g Zero fat yogurt

70ml Oat milk

35g Flour

25g Paleo Valley Bone Broth Protein Powder (Amazon link below)

Drizzle agave/honey

1 tsp Baking powder

Instructions:

• Mix all of the ingredients in a microwave safe bowl

• Put fruit on top

• Bake in the oven at 180 degrees for 25 minutes

• Put 1/2 cup Protein Yogurt on top (optional)

4. Egg and Bacon Bagel

Macros: 475 calories 51g carbs 20g fat 21g protein

Ingredients:

2 Slices of bacon

1 Egg

Salt

Black pepper

1 tsp Mayonnaise

1 Whole-wheat bagel

1/2 Tomato

Instructions:

• Cook bacon

• Fry egg

• Spread mayonnaise on bagel

• Place tomato on bagel with bacon and egg

5. Ham and Spinach Egg Casserole

Macros: 449 calories 25g carbs 19g fat 39g protein

Ingredients:

1 1/2 Eggs

1/2 tbsp Heavy cream

2 tbsp Ricotta

1/2 tbsp Yellow onions, chopped

3 tbsp spinach

Pinch of salt

1/4 tsp Garlic herb seasoning

55g Diced ham

Instructions:

Preheat oven to 350 degrees

Blend eggs, cream, ricotta, and onions

Mix blend with salt, garlic, herb seasoning, spinach, and ham into a bowl

Bake for 30-35 minutes

Enjoy:)

Weekly Workout Split

MONDAY: LEG DAY

• Back squats (4 x 8-10)

• Leg presses (4 x 8-10)

• Leg extension (4 x 8-10)

• Goblet squats (3 x 10)

• Reverse lunges (3 x 10)

• Lateral lunges (3 x 10)

• Standing calf raises (3 x 10)

TUESDAY: CARDIO

• 3 mile run

WEDNESDAY: ARMS

• Curls (3 x 10)

• Hammer curls (3 x 10)

• Lateral raises (3 x 10)

• Shoulder press (4 x 10)

• Tricep dips (3 x 8-10)

• Tricep extensions (3 x 10)

• Tricep cable pull (4 x 10)

THURSDAY:

• Rest day

FRIDAY: GLUTES

• RDL (4 x 10)

• Hip thrusts (4 x 10)

• Bulgarian split squats (3 x 8-10)

• Cable kickbacks (4 x 8-10)

• Hip abductors (4 x 10)

• Glute extensions (4 x 10)

• Clam shells (3 sets for 1 min)

SATURDAY: BACK

• Lat pull downs (4 x 10)

• Straight arm pull down (3 x 10)

• Seated face rows (4 x 10)

• Skull crushers (4 x 10)

• Incline bench reverse flys (3 x 10)

• Incline bench rows (3 x 10)

• Bent over rows (4 x 10)