Tsirona Health Coaching

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My friend, Jane over at Designs, has created a new program for those suffering from Endometriosis and PCOS. Since that's not my area of expertise, I thought I'd share with you all in case this is the answer you've been searching for!

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Healthy By Design is my group health coaching program, designed specifically for women with PCOS and/or Endometriosis. It's simple, actionable, and created to fit into your life no matter how busy you are and no matter what fitness level you're currently working with.

It's a 5 prong plan, giving you support in all of the areas that doctors recommend making lifestyle changes to better manage hormone-related health conditions. Healthy By Design is priced to be manageable—if you add up all the time and money you could spend to recreate the resources in this program, you'd need to buy a gym membership, sign up for yoga classes, find a mindset and mindfulness coach, get a nutrition coach, and more—and it's all included in Healthy By Design for $127 a month (a little less if you pay in full for the year).

Here's what it looks like:
Nourishment: Making sure our bodies get good nutrition, so that our cells can use that good fuel to properly build our bodies for activity and stress resilience! We'll also look at supplementation that may help us to feel our best, and improving our gut health.
THE PLAN: You'll get recipes each month to try, including options for breakfast, lunch, dinner, snacks, and desserts. It's not a diet, and you aren't required to use the recipes. This gives you easy to implement resources to improve your nutrition along with all of the information you need to learn WHY we're making different choices when nourishing our bodies. (All recipes will have variation options to help you incorporate into your specific preferences.)

Movement: Moving our bodies to build our immune systems and provide us with more energy to tackle everyday life. This includes gentle cardio and yoga. We won't ever focus on crazy, over-the-top workouts because (as you'll learn!) our bodies don't respond well to that kind of stress anyway!
THE PLAN: You'll get recommendations and check-ins for your cardio plans each month, structured to meet your individual goals and current activity levels. We'll discover what kinds of cardio we can do to best support our bodies with PCOS/Endometriosis.

Strength: We'll build strength training into our schedules, to protect our bones, and to help us to build bodies that allow us to keep our independence and mobility as we age. This is especially important when dealing with chronic illness, as stronger muscles also help to support us better, but it can be difficult to find a routine that works well for us and doesn't cause flare-ups.
THE PLAN: You'll also get a strength training plan each month that you can use at home or at the gym. Strength training is foundational to supporting your body with PCOS/Endometriosis, and I'll help you figure out where to start if you're a beginner, and keep you accountable as you work on consistency.

Rest & Recovery: Rest and Sleep are incredibly important when we are caring for our bodies. Rest is good for us, and it's necessary. Oftentimes, we don't give ourselves permission to rest adequately—and that's also usually when we need it the most! If you're pushing yourself to get through the day each day and never feel like you're catching up, we need to take a look at how rest can actually help you do more while feeling better. I know this sounds crazy, but I've put it into practice, and I'm telling you it works!
THE PLAN: You'll get yoga videos and mindfulness resources to implement as you'd like each month. Sometimes we'll have options to join a live yoga class on Zoom, and you'll always have a library of yoga videos to use to support your rest and recovery needs.

Community: We all need support. It can be incredibly lonely to live with a chronic illness that's not visible to those around us. The hidden pain, the fatigue, the lack of answers from traditional medical doctors who are supposed to help us...it adds up. I know what it's like to have big dreams, lots to accomplish, people I love and want to see but instead, I'm in bed with a migraine or cramps...or I might be able to muster up enough energy to be there, but not whole and present. It is an awful feeling. And everyone in this group can relate, and support you in those times.
THE PLAN: All of your resources are housed in my custom-designed online platform, so you don't have to log in to Facebook or another social media app! You'll have the opportunity to interact and do daily check-ins. We'll also meet live on Zoom twice a month—for a monthly Planning Session to work on setting yourself up for success, and a monthly Q&A session with me!

SOUND GOOD? YOU CAN LEARN MORE HERE: https://jluxdesigns.com/healthy-by-design927885

A healthy swap for bacon in the mornings is portobello or shiitake mushrooms if you can believe it!

Cut the heads into slices, drizzle with olive oil.
Bake at 375°F for 20 minutes, flipping halfway.
If you'd like to add a smoky flavor, brush with chipotle sauce.

It's so good with your savory breakfast and a great way to add veggies to your breakfast plate.

You might surprise yourself by how much you're capable of!