Apr2022 MenopauseCourse Day6 28-DayCalendar

Personalized Menopause Plan: 28-Day Calendar
Welcome to your 28-day calendar! In this calendar, we consolidate all the major components of your personalized menopause
plan. This will help you stay structured and consistent as you put several new behaviors into practice. While it might look a bit
overwhelming at first, the goal is not to be perfect 100% of the time. Rather, this is a way to keep track of what you can implement
if you so choose. Even if you can’t get to everything each day, focus on what you can do — that’s the important part!
DAYS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1–7 Watch Day 1 Watch Day 2 Watch Day 3 Watch Day 4 Watch Day 5 Download Bonus Do a 5-Minute
Fill Out Day 1 Fill Out Day 2 Fill Out Day 3 Fill Out Day 4 Fill Out Day 5 Resource Mindset Session
Worksheet Worksheet Worksheet Worksheet Worksheet Do a 5-Minute Complete
Write Track Nutrition Create Training Select Lifestyle Spend 15 Minutes Mindset Session Lifestyle
Menopause (Day 1/3) Schedule Practice #1 Curating Your Complete Practice #1
Vision Track Nutrition Exercise for 30 Environment Lifestyle Exercise for 30
Statement (Day 2/3) Minutes Schedule Daily Practice #1 Minutes
Track Nutrition 5-Minute Mindset Exercise for Implement

(Day 3/3) Sessions 30 Minutes Nutrition
Complete Lifestyle Implement Practice #1
Practice #1 Nutrition Practice
Exercise for #1
30 Minutes
Implement
Nutrition
Practice #1
8–14 Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute

Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session
Complete Complete Complete Complete Complete Lifestyle Complete Complete
Lifestyle Lifestyle Lifestyle Lifestyle Practice #1 Lifestyle Lifestyle
Practice #1 Practice #1 Practices #1 Practice #1 Exercise for Practice #1 Practice #1
Exercise for Exercise for Exercise for Exercise for 30 Minutes Exercise for Exercise for
30 Minutes 30 Minutes 30 Minutes 30 Minutes Implement 30 Minutes 30 Minutes
Implement Implement Implement Implement Nutrition Implement Implement
Nutrition Nutrition Nutrition Nutrition Practice #1 Nutrition Nutrition
Practice #1 Practice #1 Practice #1 Practice #1 Practice #1 Practice #1
Become the go-to health, fitness, and nutrition expert for women: girlsgonestrong.com/ggs-1 P1
15–21 Do a 5-Minute Do a 5-Minute Assess Training Assess Lifestyle Assess Nutrition Spend 15 Minutes Do a 5-Minute
Mindset Session Mindset Session Consistency & Practice Consistency Curating Your Mindset Session
Complete Complete Tweak Plan as Consistency Select Nutrition Environment Complete
Lifestyle Lifestyle Needed Select Lifestyle Practice #2* Do a 5-Minute Lifestyle
Practice #1 Practice #1 Do a 5-Minute Practice #2* Do a 5-Minute Mindset Session Practices #1 & #2
Exercise for Exercise for Mindset Session Do a 5-Minute Mindset Session Complete Exercise for
30 Minutes 30 Minutes Complete Mindset Session Complete Lifestyle Lifestyle Practices 30 Minutes
Implement Implement Lifestyle Complete Practices #1 & #2 #1 & #2 Implement
Nutrition Nutrition Practice #1 Lifestyle Exercise for Nutrition
Exercise for 30
Practice #1 Practice #1 Exercise for Practice #1 Minutes 30 Minutes Practices #1 & #2
30 Minutes Exercise for Implement
Implement
Implement 30 Minutes Nutrition Nutrition
Nutrition Implement Practice #1 Practices #1 & #2
Practice #1 Nutrition
Practice #1
22–28 Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute

Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session Mindset Session
Complete Complete Complete Complete Complete Lifestyle Complete Complete
Lifestyle Lifestyle Lifestyle Lifestyle Practices #1 & #2 Lifestyle Practices Lifestyle
Practices #1 & #2 Practices #1 & #2 Practices #1 & #2 Practices #1 & #2 Exercise for #1 & #2 Practices #1 & #2
Exercise for Exercise for Exercise for Exercise for 30 Minutes Exercise for Exercise for
30 Minutes 30 Minutes 30 Minutes 30 Minutes Implement 30 Minutes 30 Minutes
Implement Implement Implement Implement Nutrition Practices Implement Implement
Nutrition Nutrition Nutrition Nutrition #1 & #2 Nutrition Nutrition
Practices #1 & #2 Practices #1 & #2 Practices #1 & #2 Practices #1 & #2 Practices #1 & #2 Practices #1 & #2
Celebrate! You
completed
your 28-day
personalized
menopause plan!
*If you have achieved a consistency of 80% or more over two weeks.
Personalized Menopause Plan: Consistency Trackers
If you’d prefer to focus on your consistency for your nutrition, training, lifestyle, and mindset practices, you can use
these weekly consistency trackers instead. These trackers allow you to fill out each of the specific practices you’ve cho-
sen (all in one place) and then mark your progress each day. At the end of the week, you can calculate your consistency
— and after the second week, you can make a decision about incorporating additional practices into your plan.
Consistency Tracker: Week 1
PERSONALIZED PLAN GOALS MON TUE WED THUR FRI SAT SUN TOTAL CONSISTENCY
WEEK 1: Nutrition Practice #1:

NUTRITION
WEEK 1: Strength Training:

EXERCISE
General Movement:
WEEK 1: Lifestyle Practice #1:

LIFESTYLE
WEEK 1: 5-Min Mindset Session

MINDSET

NUTRITION

EXERCISE
General Movement:

LIFESTYLE

MINDSET
CHECK IN: Time to evaluate your success! If you hit 80% consistency with your nutrition and lifestyle — and you want to incorporate
additional practices — add them to your list. If not, stay the course or scale back your current behavior and continue to work on it.
If you need to tweak your training schedule, you can also do so now.

NUTRITION
Nutrition Practice #2:

EXERCISE
General Movement:

LIFESTYLE
Lifestyle Practice #2:

MINDSET

NUTRITION
Nutrition Practice #2:

EXERCISE
General Movement:

LIFESTYLE
Lifestyle Practice #2:

MINDSET
CHECK IN: Congrats! You’ve officially completed your 28-day menopause plan. If you’re finding these trackers helpful, print out another round and
keep on going — you can continue adding new behaviors (if they will help you live in closer alignment with your Menopause Vision Statement)
or practicing old ones until they’re automated (if they’re working well for you as is).

Apr2022 MenopauseCourse Day6 28-DayCalendar

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Personalized Menopause Plan: 28-Day Calendar

Personalized Menopause Plan: 28-Day Calendar

DAYS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Track Nutrition 5-Minute Mindset Exercise for Implement

8–14 Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute

22–28 Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute Do a 5-Minute

Consistency Tracker: Week 1

WEEK 1: Nutrition Practice #1:

WEEK 1: Strength Training:

WEEK 1: Lifestyle Practice #1:

WEEK 1: 5-Min Mindset Session

WEEK 2: Nutrition Practice #1:

WEEK 2: Strength Training:

WEEK 2: Lifestyle Practice #1:

WEEK 2: 5-Min Mindset Session

WEEK 3: Nutrition Practice #1:

Nutrition Practice #2:

WEEK 3: Strength Training:

WEEK 3: Lifestyle Practice #1:

Lifestyle Practice #2:

WEEK 3: 5-Min Mindset Session

WEEK 4: Nutrition Practice #1:

Nutrition Practice #2:

WEEK 4: Strength Training:

WEEK 4: Lifestyle Practice #1:

Lifestyle Practice #2:

WEEK 4: 5-Min Mindset Session

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