For our 7 Day mindfulness challenge

Curios to see, and also length of time.

100oz ✔️ 140g protein ✔️ Did a Lower body workout today will do my 30 min steady state tomorrow ✔️ Going to bed earlier for recovery this week In bed by 10✔️.

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.

When most people want better results, they focus on nutrition, workouts, supplements, or increasing their medication dose. But if sleep isn’t in check, you’re making the entire process harder than it needs to be. Poor sleep can: ✅ Increase hunger and cravings the next day ✅ Make it harder to control portions and food choices ✅ Reduce energy for workouts and daily movement ✅ Increase stress hormones like cortisol ✅ Impact recovery and muscle growth ✅ Make fat loss slower and muscle retention more difficult I’ve seen so many people focus on the “big things” while consistently getting 5-6 hours of sleep and wondering why they feel stuck. If you’re on a health journey, sleep deserves a spot near the top of your priority list. One thing that’s helped me personally is creating a consistent nighttime routine. I try to limit screens, keep my room cool, and use products that help me wind down and relax before bed. Ok, you guys have probably seen this brand. But I’ve partnered with Beam because it’s a product I genuinely use myself. They reached out, I gave Beam Dream a fair trial, and I truly do get better sleep on it! If you’ve been looking for something to help support your nighttime routine, you can save 35% on your first order using code JOANNE at shopbeam.com/joanne. That said, I never want this community to feel like a promotions space. My goal is to share tools, products, and resources that I personally use and believe may be helpful—not because anyone needs them to be successful. The fundamentals will always come first: 🥩 Protein🏋️ Strength training🚶 Daily movement💧 Hydration🥦 Fiber😴 Sleep Master those, and you’ll be amazed what your body can do. How many hours of sleep are you averaging right now?https://www.instagram.com/reel/DZLSqVGShg9/?igsh=NTc4MTIwNjQ2YQ==