Good morning!!

Intension | Nervous System | Restore & Reset

Today is about progress. If the last few days felt off, your routine shifted, your eating wasn’t ideal, or life simply took over, that’s okay. Try not to let yesterday define you. What matters most is today. We’re reinforcing the foundations of this Launch by revisiting the checklists below. I’ve also added a few supportive tools to help your nervous system continue moving into a healing state. Remember to eat nutrient-forward foods today.

We’re gently introducing the nervous system reset theme as well because hormones, digestion, sleep, and inflammation all respond to the state of your nervous system.

You are taking control of your health for your future self!

CHECKLIST FOR DAY 8

Morning Checklist

  • Journal Entry:
    What are you grateful for today?

  • Hydration:
    Water before caffeine (add lemon or minerals if desired).

  • Gentle Breathing Practice: alternate nostril breathing (see below)

  • Movement:
    If you are like me, I did a lot of shoveling over the last few days. Today I really need to stretch and regroup. I’ll return to strength training tomorrow and Friday. Today, I’m honoring what my body needs and choosing yoga.

  • Breakfast: Egg cups with green smoothie



Nervous System Reset Checklist

Use this throughout the day:

☐ Eat without rushing when possible

☐ Notice tension in jaw, shoulders, or belly and soften

☐ Take 1–2 slow breathing breaks

☐ Limit multitasking during meals

☐ Spend a few minutes outside or near natural light

Your nervous system directly influences neurotransmitters like:

  • GABA (calming, sleep, anxiety reduction)

  • Serotonin (mood, digestion, gut-brain connection)

  • Dopamine (motivation, focus, pleasure)

Supporting nervous system balance helps these messengers do their job.

Breathing Practices (Choose One)

  • 4-7-8 Breathing:
    Inhale 4 → hold 7 → exhale 8
    Helpful for calming the body before sleep.

  • Alternate Nostril Breathing:
    Inhale through the left nostril → exhale through the right
    Inhale through the right → exhale through the left
    Supports balance between sympathetic and parasympathetic states.

Even 2–3 minutes is effective.

Evening Checklist

  • Dinner: Warm veggies and protein or Chili with side of veggies or crisp salad

  • Reflection ask: What helped my body feel calmer today?

  • Wind-Down: Dim lights, reduce screens, and aim for consistency with bedtime

I am craving a large Kale Salad with protein.

Kale Salad with Chicken & Avocado

Ingredients

  • 1 large bunch  kale, stems removed, thinly sliced

  • 1–2 cups shredded chicken (roasted or poached)

  • 1 ripe avocado, sliced or cubed

  • ¼ cup raw sunflower seeds, lightly toasted in a pan

  • Optional: thinly sliced cucumber or shaved carrot for crunch

Lemon Olive Oil Dressing

  • 2 tablespoons extra-virgin olive oil

  • 1–1½ tablespoons fresh lemon juice

  • Pinch of sea salt

  • Optional: small pinch of garlic powder or Dijon mustard

Instructions

  1. Place sliced kale in a large bowl. Add lemon juice, olive oil, and salt.

  2. Massage the kale with clean hands for 1–2 minutes until softened and deep green.

  3. Top with avocado and toasted sunflower seeds and chicken.

  4. Taste and adjust lemon or salt as needed.

  • Sunflower seeds: Vitamin E and minerals for nervous system and immune support