The Weekly Wellness Reset: Food, Movement & Mindset
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Wellness doesn't have to mean completely overhauling your routine, following a strict meal plan, or adding a dozen new habits to your day. Sometimes it's simply about making a few intentional choices that make taking care of yourself a little easier.
Lately, I had been feeling like I wasn’t as consistent as I wanted to be with my habits. I’ve been busy and have wiggled my way out of the routine I really like to be consistent with. To get back on track, this week, I've been focusing on a handful of simple things to support my wellness. I've done a little meal prep, made time for meditation, incorporated some additional movement, and made a point to stay hydrated and get my steps in.
Nothing particularly complicated, but I'm already noticing a difference in how I feel. Here's what my mini wellness plan looks like this week in case it’s helpful for you to see (and use).
Steps I Took (details below):
Meal prep breakfast
Easy lunches
Easy dinners w/half meal prep
Morning meditations (while I’m still in bed)
Lymphatic flow movement session (in addition to my other movement)
Food & Recipes
Breakfast: Egg Muffins
These easy egg muffins are perfect for meal prepping breakfast ahead of time. They're packed with protein, vegetables, and a little Swiss cheese, making them an easy grab-and-go option for busy mornings.
Prep time: 10 minutes
Cook time: 25 minutes
Makes: 12 egg muffins
Ingredients
12 large eggs
1/3 white onion, diced
1 package sliced baby bella mushrooms
1–2 handfuls fresh spinach
6 slices Swiss cheese, cut in half
Olive oil
Salt and pepper to taste
Instructions
Preheat oven to 350°F.
Lightly brush each section of a silicone muffin pan with olive oil to prevent sticking.
Heat a little olive oil in a skillet. Add the diced onion and sliced mushrooms and sauté until softened.
Add the spinach and cook until wilted. Season with a little salt and pepper.
Crack one whole egg into each muffin section without whisking.
Divide the sautéed vegetable mixture evenly among the 12 egg cups.
Cut each slice of Swiss cheese in half and place one half on top of each egg.
Bake for approximately 25 minutes, or until the eggs are set. Cooking time may vary depending on your oven.
Meal prep tip: Store in an airtight container in the refrigerator and reheat when ready to eat. These make breakfast so much easier when you have them ready to go!
2. Chicken, Avocado & Sourdough Sandwiches
Sometimes the best lunch is one that is simple, satisfying, and doesn't require much preparation. These chicken and avocado sandwiches have become one of my go-to lunches this week. They're easy to customize and a great way to use chicken you've already prepared.
Prep time: 10 minutes (if chicken is already cooked)
Makes: 1 sandwich
Ingredients
2 slices sourdough bread
Cooked chicken breast, approximately one palm-sized portion
1/2 avocado, sliced
Romaine lettuce
2–3 slices tomato
Thinly sliced red onion
1 slice Muenster cheese (optional)
Honey mustard dressing or garlic spread
Olive oil or cooking spray, if toasting
Instructions
Bake chicken breasts ahead of time, allow them to cool, and slice thinly. You can also use a store-bought rotisserie chicken to make things even easier.
Toast your sourdough bread if desired.
Layer the chicken onto one slice of sourdough.
Add the sliced avocado, romaine lettuce, tomato, and red onion.
Add Muenster cheese if desired.
Spread honey mustard dressing or garlic spread onto the second slice of sourdough.
Place the bread on top, cut in half, and enjoy!
Make it your own: I alternate between honey mustard dressing and Trader Joe's garlic spread, depending on what I'm in the mood for. Both are delicious! You can also switch up the cheese or add other vegetables.
3. Loaded Taco Baked Potatoes
This is one of my favorite ways to make an easy, satisfying dinner without having to prepare a bunch of different dishes. You can use a regular baked potato or a sweet potato, add some seasoned ground beef, and finish it with all your favorite toppings.
It's also a great meal prep option because you can cook the ground beef ahead of time and simply assemble everything when you're ready to eat.
Prep time: 10 minutes
Cook time: 20–25 minutes
Makes: 1 serving
Ingredients
1 large russet potato or sweet potato
Olive oil
Flaky sea salt
Approximately 4–5 oz cooked ground beef
Taco seasoning (or your preferred seasoning)
Shredded cheese
Shredded lettuce
Diced tomatoes
Sliced green onion
Salsa
Plain Greek yogurt
Sliced black olives
Instructions
Preheat oven to 400°F.
Wash your potato and slice it in half lengthwise.
Microwave the potato halves for approximately 2 minutes to give them a head start on cooking.
Place the potato halves on a baking sheet, cut side down.
Brush the skin with a little olive oil and sprinkle with flaky sea salt.
Bake for approximately 20–25 minutes, or until the potato is tender and the outside is nicely crisped.
Meanwhile, cook your ground beef in a skillet and add taco seasoning according to the package directions. You can prepare the beef ahead of time to make dinner even easier.
Once the potatoes are done, flip them over and top with the seasoned ground beef.
Add shredded cheese, lettuce, tomatoes, green onion, salsa, Greek yogurt, and black olives.
Make it your own: The toppings are completely customizable. Add avocado, jalapeños, cilantro, hot sauce, or anything else you enjoy. You can also change up the ground beef seasoning to give this a different flavor.
A little meal prep strategy
One of the things I like about these three meals is that a little preparation at the beginning of the week makes everything else easier.
Breakfast: Make all 12 egg muffins at once so breakfast is ready for the next several days.
Lunch: Bake several chicken breasts, slice them, and store them in the refrigerator. Assemble your sandwich when you're ready to eat.
Dinner: Cook your ground beef with seasoning ahead of time. Then all you need to do is bake your potato and add your toppings.
The idea isn't to meal prep every single meal or spend hours in the kitchen. It's simply to make a few things ahead of time so that eating well becomes a little easier throughout the week.
Movement: Finding a Balance Between Strength & Gentle Movement
Movement is such an important part of overall wellness, but I also think it's important to remember that movement should be specific to you, your body, and your individual needs. What works for one person may not be the right approach for someone else. Your fitness level, physical needs, limitations, and goals should all play a role in determining what movement looks like for you.
Here's what my movement routine looks like this week.
1. Strength Training Three Times a Week
I'm continuing with my regular strength training routine, aiming to lift weights at least three times a week. Strength training is an important part of maintaining muscle, supporting bone health, improving functional strength, and staying strong as we get older.
2. Getting at Least 7,000 Steps a Day
I'm also making a point to get a minimum of 7,000 steps every day. Walking is one of the simplest ways to incorporate more movement into your day, and I love that it doesn't have to be complicated. Whether it's getting outside for a walk, taking a few shorter walks throughout the day, or simply being more intentional about moving, those steps add up.
3. Incorporating Lymphatic Flow Movement
On the days I'm not lifting weights, I'm incorporating a lymphatic flow movement session. I've been using this YouTube lymphatic flow routine as a low-impact way to get my body moving.
These types of gentle movement sessions can help encourage circulation and lymphatic flow while incorporating mobility, flexibility, and balance. I also love how easy and accessible they are. It's not an intense workout, and you don't need a lot of space or equipment.
It's a nice way to give your body some movement and attention without feeling like you need to push yourself every day.
My takeaway: I like having a combination of strength training, walking, and gentler movement in my routine. Not every day needs to be an intense workout. Finding a balance between challenging your body and giving it opportunities for recovery is an important part of creating a sustainable movement routine.
Remember, movement should always be adapted to your individual abilities and needs. Start where you are, choose activities that feel appropriate for your body, and adjust as needed.
Mindset: Creating a More Intentional Morning
One of the things I've been focusing on this week is starting my mornings with a little more intention. I love incorporating meditation into my morning routine, and this week I've been listening to Dr. Joe Dispenza's Tuning Into New Potentials meditation.
It's one of my favorites, and I always notice a difference when I use it. I feel more grounded, clear-headed, and focused. It helps me start the day feeling a little more centered rather than immediately jumping into everything I need to do.
But meditation doesn't have to look one particular way, and you don't necessarily have to meditate at all to create a more intentional morning.
Here are a few other things you can try:
Try a guided meditation. There are so many options available, whether you're interested in relaxation, gratitude, visualization, mindfulness, or setting intentions for the day. I have a Dream Body Meditation on YouTube HERE if you’re interested in that.
Practice visualization. Spend a few minutes imagining how you want your day to unfold. Think about how you want to feel, what you want to accomplish, and how you want to show up.
Listen to calming music. Sometimes something as simple as putting on relaxing music can help you ease into the day. I actually have an Alexa Echo Dot that I use as my morning alarm, and I have it set to wake me up with spa music instead of a traditional alarm.
Set an intention for the day. Before getting out of bed, think about one thing you want to focus on or how you want to approach the day ahead.
Give yourself a few quiet minutes. Rather than immediately reaching for your phone, checking emails, or scrolling social media, give yourself a little space to wake up and collect your thoughts.
You don’t have to create another elaborate morning routine that becomes something else you feel obligated to do. It's simply about finding a way to start your day that feels good and helps you feel more balanced and intentional.
My takeaway: How you start your morning can influence how you approach the rest of your day. Even five or ten minutes of intentional time can make a difference. Find something that works for you, whether that's meditation, visualization, music, or simply enjoying a few quiet moments before the day begins.
Tips To Take With You
Start small.
Start with what you can.
Experiment and try new things. Have fun with it!
Create a wellness routine for the week that actually feels food for you - in mind and body.
It’s not about “having” to do something. You “get” to take care of yourself.
THE MIND + BODY LAB
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