Hello everyone my name Is Tracy

I really want to do this for myself, let me know if you want to join in! How you start your morning is how you start your whole day. Think about it. When the alarm goes off and the very first thing you do is grab your phone, you've handed your morning — your mood, your focus, your energy — to everyone else's notifications before your feet even hit the floor. But when you give yourself just 10–15 quiet minutes first? You walk into the day as the author of it. Calmer. Clearer. More you. That's the whole idea behind this challenge. 💚 Here's how it works: 1. Wake up 10–15 minutes earlier than usual. That's all the time this takes. No 5am cold plunges required. 2. Pick 2–3 morning practices from the menu below and repeat them every day. 3. Do them BEFORE your phone and before your to-do list. This window is yours. 4. Check them off in the journal and jot down a few lines. 5. Repeat for 7 mornings — then notice what's shifted. You don't have to do all of it. You just have to begin. 🌿 Your Morning Menu — pick the 2–3 that call to you: 🧘 Meditation — 5 minutes of breathwork, a guided app, or just sitting quietly with your coffee. 🤸 Stretch & Yoga — sun salutations, a gentle full-body flow, or a short beginner video to wake the body up. 📓 Journaling — three gratitudes, one intention, or the daily prompt in your journal. 🌅 Get Outside — 5–10 minutes of morning sunlight, a walk around the block, coffee on the porch. 🧠 Mindfulness — phone down for the first 15 minutes, truly taste your first sip, do one thing at a time. (Want a little more? Water before coffee, a protein-forward breakfast, or a few minutes of movement set your body up beautifully too.) 📥 Grab your free journal I made you a 7-Day Mindful Morning Reset Journal to make this stupidly simple — a commitment page, a streak tracker, and a daily reflection page with a prompt for each morning. Download it, print it (or keep it on your tablet), and you're ready. Will keep you guys updated on my journey, and will check in with you guys daily

I wanted to come on here and do my own personal check-in from our 5-day reset challenge — what worked well, what didn’t, and where I’m at going into next week. Overall, I actually did really well the first few days. One of the biggest things that helped me was getting back to my water. I was drinking over 100 ounces a day, and the easiest way I made that happen was by refilling my 40-ounce water bottle at least three times throughout the day. Simple, but it worked. I should have posted more of that because sometimes the small habits are what make the biggest difference. I also had my high-protein, high-fiber smoothie every morning, which helped me feel more consistent and supported my digestion. For dinner, I made my high-protein spaghetti, and even when I had catered lunches for work, I focused on building my plate around protein first, adding carbs, and not overthinking it. Long story short: my bloat is gone, and I feel so much better physically. Sleep was another huge focus for me this week. I was still a little jet-lagged, so I made sure I was in bed by 9 p.m., or 10 p.m. at the latest. Surprisingly, I had really good sleep, and I know that made a big difference. I’ve said this before, but sleep truly impacts everything — your energy, mood, hunger, cravings, workouts, patience, and how you feel in your body every day. Sometimes we have to be really intentional about protecting it. Now, what didn’t go as planned? Thursday was a really tough workday for me. I was off on Friday, but mentally I felt burned out, and honestly that carried into the weekend. I didn’t go live on Friday like I had planned, and I’m sorry for that. I just needed to take a step back and take care of myself. Right now, I’m focusing on self-care, reframing negative thoughts, meditating, and reminding myself of what is going well in my life — especially when there are situations that feel out of my control. So for next week, I think our theme is going to be Mental Health Week. Of course, that still includes moving our bodies, getting workouts in, fueling ourselves with healthy foods, staying hydrated, and taking care of the basics. But the bigger focus will be on being kind to ourselves, protecting our peace, and learning what to do when life feels heavy or stressful.

Downloadable workbook also attached below 5-Day Feel Good Reset Challenge I just got back from a week in Orlando where I didn’t track my food, enjoyed some wine and cocktails, ate out most meals, worked out only twice, and wasn’t as consistent with protein as I normally am. Instead of feeling guilty or trying to “make up” for it, I’m focusing on getting back to the habits that help me feel my best. Remember: This is NOT a punishment week. This is a return-to-basics week. Daily Non-Negotiables (Monday-Friday) ☐ Drink 100 oz water daily Why:Travel, restaurant meals, alcohol, and higher sodium foods can leave us feeling bloated and sluggish. Hydration supports digestion, energy, recovery, and helps us feel more like ourselves again. ☐ Hit protein at every meal Goal: 100+ grams daily (or your personal protein goal) Why:Protein helps support muscle, recovery, fullness, and stable energy levels. One of the quickest ways to feel better after vacation is getting back to prioritizing protein. ☐ Eat at least 1 fruit and 2 vegetables daily Why:After a week of eating out, I want to increase fiber, nutrients, and foods that support digestion and gut health. ☐ Take supplements □ Multivitamin □ Prebiotic □ Probiotic Why:Consistency matters more than perfection. This is simply part of my daily health routine that I want to get back on track with. ☐ Get at least 8,000 steps Why:Walking supports recovery, digestion, blood sugar management, and helps increase daily movement without adding stress to the body. ☐ Sleep 7+ hours Why:Sleep impacts recovery, hunger, cravings, energy, stress, and workout performance. Great results are hard to achieve when we’re running on empty. ☐ Write down 3 wins before bed Why:Many people focus only on what they didn’t do. This helps train your brain to recognize progress and build momentum. Monday ☐ 100 oz water ☐ Leg workout ☐ High-protein smoothie for breakfast ☐ High-protein spaghetti for lunch ☐ Plan dinner before 3 PM Why:Planning ahead reduces decision fatigue and makes healthy choices easier.

Had my morning smoothie, started with 20oz first thing. Checking off these boxes! I also forgot to add we are tracking meals again.