Catherine Davenport

Helping Moms Get Strong and Confident Again

Day 1 – Morning Ritual Reset ☀️
📌 Focus: Hydration + sunlight
	•	Start your morning with 16oz of water + a pinch of sea salt (electrolytes without the BS “detox” powders).
	•	Get 5 minutes of sunlight (or open blinds if cloudy).
	•	🚀 Win: Within 20 minutes, you’ll feel less groggy and more alert than with coffee alone.


Day 2 – Beat the 2pm Crash 💥
📌 Focus: Balanced fuel
	•	Add 20–30g of protein at lunch (chicken, eggs, Greek yogurt, or a protein shake).
	•	Pair with fiber-rich carbs (quinoa, veggies, berries).
	•	🚀 Win: No “hangry fog” → your energy lasts into the afternoon.


Day 3 – Movement Snack Reset 🏃‍♀️
📌 Focus: Blood flow = energy
	•	Do 3 x 5 min movement breaks (walk, stretch, squats, dance to Beyoncé).
	•	Science: It boosts oxygen + glucose to your brain (aka natural caffeine).
	•	🚀 Win: Your brain feels sharp, not fried.


Day 4 – Stress Offload 😮‍💨
📌 Focus: Nervous system reset
	•	Try box breathing → Inhale 4 sec, hold 4, exhale 4, hold 4. Do 3–5 rounds.
	•	OR: Journal brain dump → everything stressing you out.
	•	🚀 Win: Lower cortisol = no nighttime “wired but tired” spiral.


Day 5 – Sleep Recharge 🌙
📌 Focus: Bedtime routine
	•	Cut off screens 30 min before bed (blue light = brain wired).
	•	Try “light swap”: dim lamps + candlelight (tricks your brain into melatonin mode).
	•	🚀 Win: You fall asleep faster and wake up without hitting snooze 5 times.

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