Routine Reset

Week 1

Week 1 Healthy Eating

MINDFULNESS with FOOD

EAT MORE WHOLE/REAL FOODS

MORE LEAN PROTEIN

DRINK MORE WATER

As we start our healthy eating journey, a big part of having a great relationship with food is knowing what we are actually eating and why! A journal is helpful, start to take note of when are you eating, what you are eating and WHY you are eating. Are you hungry? Bored? Savor your experience eating instead of just rushing through it, really feeling the nourishment you are enjoying and notice how you feel after eating.

Our focus in week one is eating as many real/whole foods as possible, minimizing processed foods. Aim for at least two meals a day of real, ideally homemade and organic/grass fed/free range food free of pesticides, preservatives, artificial colors and ingredients. Check out some of the suggested recipes attached.

Another component to pay attention to is getting enough protein intake - general recommendations are to consume 15–30 grams of protein at each meal.(source: Mayo Clinic). This is a key component to not just feeling full but to building muscle. Aim for 25-30g of lean protein if you are active. There are tons of ways to get that in, see attached PDF.

Last component will be staying hydrated. Most of us could benefit from more water and often when we think we are hungry, we are actually thirsty! Electrolytes are also important if you are exercising/sweating a lot.

I have a TON of easy ways to accomplish these goals if they seem difficult. BOOK A FREE CALL with me and I can give you my recommen

dations for tools to get the results you want in an easy and sustainable way! Here to support you! Progression not perfection!

Week 1 Movement

Hey friend—welcome to week one of the Routine Reset! I am so glad you’ve made it here, and that already says a lot. This reset is about progress not perfection. No judgement, no pressure— just open, honest goals and motivation to help move you forward.

Week 1: To kick things off, I’d love to hear from you:

How many days did you move last week? (0-7)

What kind of movement do you do now? (walks, classes, gym, at-home, none)

Energy today: Low / Medium / High

From there, let's set one simple goal for the week. Something you know you can hit. Think of it as a promise to yourself, not a test. Here are a few ideas:

Walk 10 minutes after lunch or dinner, 3x this week.

Take the stairs instead of the elevator, 2x this week.

One “phone-free” walk this week ( movement + mindfulness)

Try a new type of movement once this week

Hit 6k+ steps in 3 days

Stretch before bed, 4 nights this week.

Important reminder please be mindful and safe. If this is your very first step into movement, start small, listen to your body and go at a pace that feels comfortable.

Need some help getting the ball rolling? Here are some fun and easy ways to stack the deck in your favor:

Lay out your shoes and active fit where you can’t miss them.

Tie it to a daily habit. (after coffee —> short walk / before bed —> stretch)

Set a 5 minute “just start” timer, movement often flows once you begin.

Create a mini hype playlist with your favorite songs to get you going. (3 songs = your workout)

Text a buddy your goal and check in after.

Remember small wins build big change! This is your fresh start, a fresh chance to see what you are capable of. Take this week one step at a time. You don’t need to prove anything—you just need to show up for yourself. Listen to your body, and know that every bit of effort counts! I’m here to support you, encourage you, and remind you that you are stronger than you think. You’ve already started! You’re on your way!

Let’s do this—Week 1 begins now

Week 1- Mental Health Wellness

Hello and welcome to Week 1 of the Routine Reset program, so glad you’re here! This portion of the program will help you understand the mind/body connection and get you on a path to holistic wellness! Each week we will focus on a particular aspect of mental health wellness. Let’s begin!

Breaking cycles of procrastination-

Stop Procrastinating & Get Going Journaling exercise

This exercise is designed to help you recognize why you procrastinate and how you can overcome the causes for your procrastination.

Which tasks do you struggle to start or finish?

________________________________ ________________________________

Thinking about one task above, is it just one part of the task that you avoid? If so, what

part (getting started, doing the task, writing or logging information, etc.)

______________________________________________________________________

Thinking about doing this one part of the task, how does it make you feel (mentally and

physically? What thoughts go through your mind?

______________________________________________________________________

Considering those thoughts and feelings. What is the true cause of the procrastination?

______________________________________________________________________

Name some positive things that come from completing the task.

________________________________ ________________________________

How can you turn those negative thoughts or feelings into something more positive?

______________________________________________________________________

What can you do differently, to avoid those unpleasant thoughts or feelings (start

immediately, schedule breaks, set non-negotiables, focus on the positive, etc.)?

______________________________________________________________________

What else can you do to get more done each day (block schedule, fix issues causing

delays, use time tracking tools, outsource/assign task to someone else, etc.)?

______________________________________________________________________

How do you spend the time you should be working on the task (watch tv, browse social

media, take a nap, etc.)?

______________________________________________________________________

How can you eliminate distractions that prevent you from starting or completing your

task?

______________________________________________________________________

*Remember to practice self compassion as you embark on this journey, you've already taken big steps on this path to wellness! Way to go!