A Top Notch Week (With No Restrictions Attached)
This is one of my favorites! The Summer Morning Power smoothie is SO refreshing and perfect for when you’re craving something sweet & nourishing.
I’ve recently been feeling super deflated and not motivated to take care of myself. During stressful times especially, I tend to really struggle with staying positive, mentally clear and inspired.
So when a girlfriend of mine showed me that Melissa Wood was kicking off a guide to feeling top notch–I had to jump on it. I love a good inspiration and Melissa’s approach is really lovely. No restrictions (or shame) is really important to me. I hate feeling boxed in, or like I’m following a set plan or guideline. THAT SAID–I do want to experiment with having a rough guide to a healthy weekly routine.
I think wellness is incredibly subjective and what works for some, may not result the same for others. I respect that, and honor that we’re also all on our own journeys. For me especially–I’ve never been a big group-fitness person or buddy-system person. I like going my own way, with nobody to report to. I do love being motivated and inspired by other people though. I really enjoy seeing others do new things, or make new recipes. I love learning about other peoples processes and just absorbing what they’re saying. I find it really interesting to be knowledgable about all the different wellness journeys out there, but not being compelled to try each and every one of them.
With that sentiment in mind, please take these ideas and suggestions as something that knowingly may not apply or work for you. This is in no way a guide for you to follow or stick to exclusively. It is simply a list of running ideas that might be helpful to you–wherever you are in your own journey.
*
I also want to note, I have grown to intermittent fast naturally–therefor I don’t eat my first meal of the day until my body is actually hungry. This is the reason why I don’t list out breakfast as part of each day. My body feels full and ready after a morning of hydration. If you have never intermittent fasted before, I highly recommend speaking to your healthcare professional, and gently working it into your life. It is not something you can wake up and do–your body will naturally intermittent fast when its blood sugar levels are equal–and this happens over time. If you normally eat breakfast, please please please do so as you normally would!
I wanted to create a week that could be a guide (not the set standard). My goal is to stay grounded, accountable and overall just feeling good. There can most definitely be substitutions made here. You can remix anything you’d like or simply not do anything/everything listed.
Monday
am
Rise - Meditation on Breathing in Abundance.
Move (20 mins - 1 hour) - Get up, and get moving. A walk around the neighborhood or a flow workout.
Drink - 18 oz celery juice + 1 glass warm water with lemon.
Coffee (or beverage of choice).
pm
Lunch - Giant salad loaded with protein, carb and healthy fat. This is one of my favorites.
Move - A quick walk around the block or movement series.
Snack - Date with nut butter of choice and sea salt.
Dinner - Plant Based Veggie Tacos
Care - Facial massage w/ favorite oil.
Tuesday
am
Rise - Meditation on Letting Go.
Move (40 minutes) - Flow workout.
Drink - 18 oz celery juice + 1 glass warm water with lemon.
Coffee (or beverage of choice).
pm
Lunch - Quinoa bowl with feta, cucumber, tomato.
Move - Walk around the neighborhood (20 minutes)
Snack - Power Smoothie
Dinner - Roasted Sheet Pan Salmon w/ veggies and potato.
Sweet - Date with nut butter of choice and sea salt.
Care - Exfoliate facial scrub + deep moisturize mask.
Wednesday
am
Rise - Meditation on Keeping Us Grounded.
Move (10-20 minutes) - Walk around the neighborhood or movement dance series.
Drink - 18 oz celery juice + 1 glass warm water with lemon.
Coffee (or beverage of choice).
pm
Lunch - Spinach tuna wrap with avocado
Move (30 minutes) - Walk around the neighborhood
Snack - Cut bell pepper with carrots & hummus
Move (30 minutes) - Beginner Flow
Dinner - Roasted Eggplant “Parmigiana”
Sweet - Dark chocolate w/ nut butter of choice
Care - Favorite sheet mask of choice.
Thursday
am
Rise - Meditation on Being With What Is.
Move (10-20 minutes) - Walk around the neighborhood.
Drink - 18 oz celery juice + 1 glass warm water with lemon.
Coffee (or beverage of choice)
pm
Move (15 minutes) - Power Abs.
Lunch - Avocado toast topped w/ roasted salmon & EBTBS (everything but the bagel seasoning)
Snack - Summer Smoothie
Dinner - Spring Pesto Pasta (banza pasta, homemade pesto, peas, tomato & zucchini)
Sweet - Date with nut butter of choice
Care - Facial massage and dry brush. Coconut oil hair mask.
Friday
am
Move (1 hour) - Power series & Arms and Abs
Drink - 18 oz celery juice + 1 glass warm water with lemon
Coffee (or beverage of choice)
pm
Move (10 minutes) - Walk around the neighborhood.
Lunch - Pesto, Arugula, and Salmon Pasta Salad
Snack - carrots & hummus
Dinner - Homemade pizza :) w/ wine
Care - Detox bath with epsom salt, lavender and favorite bath oil.
