7-Day Wellness Reset: A Mini-Program for Clarity, Strength & Self-Care
Life gets busy; work, family, and everything in between. And sometimes, we just need a little reset to bring our mind and body back into alignment.
This 7-Day Wellness Reset isn’t about restriction or punishing workouts. It’s about fueling your body, moving with intention, and making space for your mind to breathe, mija.
Think of it as a one-week tune-up for your energy, your mood, and that inner strength you know you’ve got.
🗓 Day-by-Day Reset
🌱 Day 1: Hydration & Fresh Start
Start your day with warm lemon water to wake up digestion — just like abuela said, “limón cura todo.”
Drink at least half your bodyweight in ounces of water (yes, that much).
Movement: Go for a 20–30 min walk or stretch it out with some light mobility.
Mindfulness: Set the tone—write down 3 intentions for your week. Own it.
🥦 Day 2: Nourish with Whole Foods
Let your plate be vibrant—fill half of it with colorful veggies at lunch and dinner.
Swap one processed snack for something real (apple + almond butter? Yes, please).
Movement: Bodyweight circuit: squats, push-ups, planks—tu cuerpo, tu ritmo.
Mindfulness: Practice mindful eating. Slow down. Chew. Savor.
🧘 Day 3: Movement & Mindset Boost
Move how you love to move—whether it's dancing, lifting, or yoga.
Fuel up with something that hits just right (banana + Greek yogurt is a solid pre-workout).
Journal prompt: “What’s one thing I’m proud of about my body?” Speak on it.
🌸 Day 4: Digital Detox & Connection
*tHIS IS ONE IS A BIG ONE NOW DAYS!
Girl, step away from the scroll. Take 12 hours off social media—you deserve the peace.
Call that friend who fills your cup or spend time with family.
Movement: Take it outside—20–30 min walk in the fresh air.
Food focus: Cook one meal from scratch with love, like you mean it.
💤 Day 5: Rest & Recovery
Rest is sacred. Aim for 7–9 hours of sleep—start winding down an hour earlier.
Gentle stretching or foam rolling will do wonders.
Food focus: Add magnesium-rich foods like spinach, pumpkin seeds, or dark chocolate (you know we’re not skipping dessert).
Mindfulness: End your night with a gratitude list.
🏋️ Day 6: Strength & Confidence
Time to own your power—full-body strength workout (weights or resistance bands).
Keep it strong in the kitchen too: protein with every meal (beans, eggs, chicken—whatever you love).
Journal prompt: “What limiting belief about my health am I ready to let go of?” Let it go, chica.
🌞 Day 7: Reflect & Recharge
Movement: A mix of cardio and stretching to wrap it all up.
Food focus: Prep a few meals for next week. You’re setting yourself up for success.
Reflection: Write down 1–2 wins from the week and how you feel now. Celebrate yourself.
Wrap-Up
This reset isn’t about being perfect.it’s about showing up for you, making small, intentional choices that remind you of your power.
You’ll end the week feeling lighter, clearer, and stronger—por dentro y por fuera! ✨
💌 Want to go deeper?
If you loved this reset but want a little more structure—like:✅ Daily checklists
📝 Journal prompts
📖 A printable step-by-step guideI created a FREE 7-Day Wellness Reset PDF just for you!
👉 Message me Here and I’ll send it right over. Let’s reset together and build healthy habits that last!
