HumanFuel · HER Programme
Welcome to HER
From the desk of Dr. Joy
I am so glad that you are here
Over the next four weeks, you'll learn simple, science-backed practices to regulate your emotions, calm your nervous system, and reconnect with yourself, one small step at a time.
This is an invitation to feel like yourself again.
Take your time. Explore at your own pace. Trust the process.
We will be starting the Journey soon, and here's what you need to know for now:
The HER Journey: Weekly Rhythm
1. Self-Paced Practice
Please find 1 hour weekly to log in to your HumanFuel portal and complete your lesson. This is usually a short 15-minute video/audio lesson, one simple tool to start practising related to the weekly theme, and a journal prompt to help you make sense of how you are becoming HER. This inner work lays the foundation for our group gathering.
Where: Link will be shared on Sunday 12th July
2. Weekly Live Coaching Circle
We meet virtually once a week for our deep-dive coaching, somatic releases, and group processing.
When: Every Wednesday at 19:00 – 20:30
All sessions are recorded and uploaded to your portal if you miss one.
3. HER, Daily Challenge
From now on, we invite you to begin your HER journey by dedicating just five intentional minutes each day to emotional regulation. Every day, simply choose ONE practice from either your Mind, Heart or Body.
Small moments practised consistently create lasting change.
Mind
Support your thoughts with something calming or uplifting.
- •Listen to one song that instantly lifts your mood.
- •Listen to the 5-minute HeartCraft Meditation
- •Read one inspiring paragraph or affirmation.
- •Sit quietly and take five slow breaths before opening your emails.
Your mind doesn't always need more information. It needs breathing space.
Body
Your nervous system loves movement. Spend five minutes outside if possible.
- •Feel the sun. Notice the air.
- •Stretch wherever you notice tension.
- •Roll your shoulders. Relax your jaw.
- •Take a slow walk.
Your body keeps the score, and every small movement is a message of safety.
Heart
Reconnect with what is already good. Start a HER journal to complete one of these prompts:
- •Today I am grateful for…
- •Today I appreciate…
- •Today I want to say thank you for…
- •Something beautiful I noticed today was…
- •One act of kindness I experienced was…
- •One thing I'm proud of myself for today is…
Don't overthink it. Just write and feel.
Scheduling
Your live gatherings and one-on-one sessions with Dr. Joy.
Live Group Gathering
Every Wednesday evening · 7:00 PM – 8:30 PM SAST · Same Zoom link for all four weeks
Your One-on-One Sessions
If you've joined the individual coaching pathway, please schedule your sessions below.
Frequently Asked Questions
Q: What if I fall behind on the weekly work?
A: There is no such thing as falling behind in HER. This is a healing journey, not a school exam. Move at the pace your nervous system requires. You have access to the materials post-programme to catch up whenever you need.
Q: Can I reach out to a clinician privately if something heavy comes up?
A: Absolutely. If a weekly module triggers an emotional response that feels too heavy to carry alone, please use the Urgent Coaching Care email/WhatsApp line to request a 1:1 check-in.
Q: Do I need any special equipment?
A: Just a reliable internet connection, a private space where you won't be interrupted during lives, and a dedicated notebook or binder to act as your HER Journal.
Important Contacts
Support Email: joy@humanfuelza.com or thrive@humanfuelza.com
Urgent Coaching Care: WhatsApp enabled – 027 990 3295 (Mon–Fri, 10am – 5pm)
More Resources
The Science Behind HER