Hey there!
If you’ve crossed into middle age, first of all, congratulations! You’re in an amazing phase of life where wisdom meets opportunity.
But let’s be real — whether it’s the hot flashes, the shifting metabolism, or just juggling all the things (work, family, Netflix binges), taking care of you can sometimes take a back seat.
No worries, though. You can totally reset and jumpstart your wellness journey in just 7 days. Yep, you heard that right! A week is all it takes to start feeling stronger, more energized, and more you. So grab your water bottle and let’s dive in.
Day 1: Hydration Station
Before you do anything else, let’s talk water.
Staying hydrated is like hitting the refresh button on your body. And, if you are in the perimenopause or menopause part of life, you’ll need the water to help regulate your body temperature, getting the healthy nutrients to all parts of your body, keeping those joints lubricated so they don’t creak, and, most importantly, protecting your organs.
Aim for at least 8 glasses a day, and if plain water bores you, jazz it up with slices of lemon, cucumber, or a sprig of mint. Bonus points if you use a pretty glass — hydration, but make it chic.
Day 2: Morning Moves
No, you don’t have to sign up for a marathon (unless you want to!).
A 20-minute walk, some gentle yoga, or even a dance party in your kitchen counts.
Movement is magic for your mood, metabolism, and those achy joints. It is helps your heart and lungs keep working for you. Movement also helps with all kinds of things that are associated with our declining estrogen and helps with regulating our heart health, reducing the risk of high blood pressure and reduces the risks of heart attacks and stroke.
With all that, let’s turn up some 80s music and get grooving!
Day 3: Plate Check
What’s on your plate? Let’s aim for a colorful combo of veggies, lean proteins, and healthy fats.
Think grilled salmon with a side of roasted veggies, or a hearty salad with avocado and nuts. Did you know that the most vibrantly colored fruits and vegetables are the richest in vitamins, minerals, fiber and antioxidants? Really, we do need to “eat the rainbow!”
Oh, yes, chocolate is allowed — just keep it dark and delicious!
Day 4: Mindset Reset
Your mind needs wellness, too.
The more you practice mindfulness, just sitting in quiet for a few minutes and focusing on your breathing, can help manage and sometimes reduce the severity of those pesky menopause symptoms like hot flashes, mood swings, anxiety and irritability. Being more present for you, giving yourself grace and no judgment, you can be more present for those in your life.
Take 10 minutes to journal, meditate, or simply sit in silence. Gratitude practices work wonders. Write down three things you’re thankful for (like coffee, comfy shoes, or your laugh-out-loud group texts).
Day 5: Sleep Sweetness
Sleep is your superpower!
Sleep is so important for us because our hormones fluctuate so much that our sleep is disrupted, by hot flashes and night sweats. With everything that can keep us up at night, we aren’t getting the right amount of recovery our bodies and minds need, which can seem to make our mood swings a little more frequent and crazy, we are way more tired no matter how much coffee and our overall health may be harmed. Getting good sleep can help us manage our stress, maintain physical well-being and regulate our hormones.
Make your bedroom a cozy oasis and aim for 7-8 hours of quality shut-eye. Create a nighttime routine where we turn off screens an 30-60 minutes before bed, sip on chamomile tea or tart cherry juice, gratitude journal, and let your body recharge.
Day 6: Social Wellness
Wellness isn’t just about what you eat or how you move — it’s also about connection.
Being socially active, meaning be a part of a group, whether other mom friends, your exercise group, neighbors or friends from high school or college. And, don’t forget your family. Staying connected help the emotional challenges and changes we are all facing. Talking to others who are going through the same thing can help us laugh and cry about our symptoms, knowing we are not alone.
Call a friend, schedule a lunch date, or even join a group class. Laughing and connecting with others can boost your mood and lower stress.
Day 7: Plan Your Next Week
Congrats, you’ve made it to Day 7!
Now it’s time to keep the momentum going!
Take some time to reflect on what worked and what felt good, and make a plan for the week ahead. What would you change? What worked?
Whether it’s batch cooking, scheduling workouts, or booking that overdue massage, set yourself up for success!
Let’s Do This Together!
How are you feeling? Energized? Inspired? Ready to take on the world? Great!
Now imagine how amazing you could feel with a plan that’s tailored just for you. Download my 7-Day Wellness Plan to get started.
Want to keep going? And, have a plan that fits you and all you are going through? Want to start taking care of you, so you can have a plan that helps you feel like you and helps you get through all this weird stuff that our age is throwing at us? Then, let’s connect to create a personalized plan that fits your life, goals, and schedule.
Click here to reach out to me today — because your best self is just a plan away!