November 23, 2025

We are closing out this week, and boy, was it ever a week! This time of year always feels so busy, and it's so easy to be go, go, go, and put our personal goals on the back burner - but not this week!! We are releasing the energy from the last week, making space for new energy, and re-charging our batteries to crush our goals and feel our best! 

YOUR SUNDAY RESET CHECKLIST

 

Out with the old & in with the new! Take 10 minutes to clear out anything expired, freeze fruit/veggies/protein you didn't get to, and make a quick note on what you need! A clean, de-cluttered kitchen & home while you're at it makes all the difference to your week. 

 

✔️ Plan the Next 3 Days in Advance:

Don't stress about the entire week - focus on your next 3 days first.

 Look at your schedule, how you can fit workouts in, plan your meals, and check if you have social plans. If you're eating out, plan your day to fit around it and scan the menu ahead of time so you're ready and in control. 

 

Keep it simple. Meal Prep 1-2 proteins for the week, roasted sheet pan veggies to add to meals, prepped meals for school/work days, and grab-and-go snack options, etc - whatever makes your life easier for those busier days! 

 

✔️ Hydrate, Hydrate, Hydrate:

Water first thing on an empty stomach before coffee/tea. Get your favourite water bottle out, fill it up & add some lemon to it or a dash of sea salt under the tongue in the AM for a boost! 

 

✔️ Morning Movement:

I'm challenging ALL of you this week to get up a bit earlier in the morning and get 15 minutes of movement out in the sunlight. This is an absolute game changer - it's your me time before the chaos of the day, it's grounding and sets the tone for the day + it's so good for our circadian rhythms in these dark winter months! Thank me later!

 

✔️ Set Micro Goals:

Don't go big or go home - go small & consistent. My micro goals this week are daily movement in the AM, more water, and focusing on better sleep. Choose yours!

 

✔️ Supplements:

Get your supplements organized and ready to go every AM! If you feel your body needs some extra support this month, bring it up this week in your progress visit, and we'll adjust your winter supplement routine! 

 

✔️ JOURNAL 

This one is SO important. Track the foods/drinks you consume, symptoms, how you feel, and most importantly, make room to journal intentions, goals, and feelings. Get it out on paper. Tracking food & symptoms is so important for understanding your patterns and figuring out what works and what doesn't. I want to see all of your journals at your progress visits this week! 

 

✔️ SMILE & HAVE FUN

Find the joy in self-improvement. We tend to get into our heads with a negative mindset filled with fears & doubts. Try to catch yourself and shift the narrative immediately. Make it fun! Find healthier alternatives to your favourite meals, grab a friend to work out with, or find a workout class you ACTUALLY love, not one that you do just to burn calories/lose weight! 

 

 

For my PCOS girls navigating high androgen levels - you know just how frustrating the symptoms can be. From a clinical perspective, elevated androgens are often driven by insulin resistance, chronic low-grade inflammation, and ovarian/adrenal hormone dysregulation. As a patient of mine, you know our protocol is to improve insulin sensitivity, lower free testosterone, and reduce your inflammatory markers. A simple new daily habit to bring to your protocol? 2 cups of a good-quality spearmint tea for 30 days.