Balanced Recovery — emilia.fitness

Balanced Recovery

A 4-week self-tracking tool for HA recovery

Before you begin

Balanced Recovery is an educational self-tracking tool designed to support your HA recovery journey. It is not a medical intervention and does not replace the advice of your GP, endocrinologist, or registered dietitian.

If you are underweight, have a diagnosed eating disorder, are experiencing bone stress injuries, or have other active health concerns, please seek individualised medical support before using this tool.

By continuing, you confirm you understand this tool is for educational and self-reflection purposes only.

Week 1

Baseline & awareness — just noticing

This week's focus

Your progress

Today's check-in

Takes about 3 minutes

Eating

How many times did you eat today?
Meals and snacks combined
Did you eat regularly today, despite not always feeling super hungry?
Did you eat a fear food today?
Something that felt scary to include

Movement

General movement

How active were you day-to-day?
Walking, standing, pottering — not exercise

Structured exercise

Duration0 min
IntensityNone
Rest day today?
No structured exercise at all

Mind & body

Stress today5 / 10
Energy levelsModerate
Sleep last night

Body image

Where were you today?Neutral
Body avoidanceNeutralBody checking

Noise levels

Food noise today5 / 10
No food thoughtsConstant food noise
Body noise today5 / 10
No body thoughtsConstant body noise

Reflection

What went well today?

What would you do differently tomorrow?

← Back to week overview

You've finished 4 weeks.

Here's what your data shows.

What shifted — week 1 vs week 4

A note on these numbers

Some of these changes might feel uncomfortable to look at. Less exercise. Lower intensity. That's hard when movement has felt like something you need to hold onto. But these numbers aren't moving in the wrong direction — they're moving in the direction of your period coming back. Discomfort and taking action anyway is exactly how recovery works. You're already doing it.

What comes next

I hope you feel proud for making it through a month of recovery. I really think HA recovery is one of the most challenging journeys. You don't get immediate feedback and it can feel like you're putting in loads of work without any clear outcomes. So well done for being consistent.

This is usually where people panic a little and pull back. Body fat might change, or the feelings of losing control can take over. It's why people end up in HA recovery for years — making changes, then pulling back, then cycling through it again.

We've helped hundreds of people regain their period at ETPHD, with science, compassion, and personal experience. We fully understand how hard this is. To get the support that'll get you over the finish line, chat with me by filling in the quick form below.

Em. x