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

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.

✅ Grab your work sheet, look back at how many grams of protein total you hit each day this week ✅ Check in below and let us know how you did! Me: Monday: 110g Tuesday: 120 Wed: 140g Thur: 140g Fri: 110g

Check in below if you’ve hit protein for breakfast. What did you eat and how many grams? What is your protein plan for lunch and dinner? ✅ I did 25g protein shake first thing in the morning ✅ Will have eggs for a second breakfast

Instead of our weekly cadence for the first week of June, I wanted to start us off with a challenge. I created a quick, 5 day challenge to help up gain some momentum with getting protein in, as I know this is a big stuggle for everyone. Its just a 5 day protein jumpstart. 🍖 Day 1 - will just be know your daily protein goals. Day 2 - Front-load breakfast Day 3 — Protein first Day 4 — Low-appetite rescue Day 5 — Make it stick Of course I have a workbook for you if you want to download it 😄 Let me know if you're in down below we will check in with each other and hold each other accountable!