Kristin

7-Day Wellness
Reset

A free guide by Kristin

A simple, realistic reset designed for busy women who want more energy, less inflammation, and better habits — without overhauling their entire life.

@kristinschaer
Welcome 01
A note from Kristin

Hi friend 🤍

If you're anything like me, life gets busy fast.

Between family, work, stress, schedules, and trying to take care of everyone else… sometimes we end up at the bottom of our own priority list.

This reset isn't about perfection.
It's about feeling better.

Over the next 7 days, we're focusing on:

  • Hydration
  • Movement
  • Protein
  • Better energy
  • Less inflammation
  • Simple routines that actually fit real life

The goal is simple:
Start showing up for YOU again.

I'm so excited you're here. Let's do this together. 🤍

— Kristin
Daily Goals 02
Your daily framework

What You Need

💧
Water
½ your body weight
in ounces, minimum daily
🥚
Protein
100g+ daily
prioritize at every meal
🚶‍♀️
Movement
20–30 min
daily — walking counts!
🌙
Sleep
7+ hours
non-negotiable for recovery
Wellness Support Collections
Breakthrough · FIT + LEAN + RESTORED Muscle & Metabolic · FIT + LEAN + HYDRATED Peak Performance · Full 360° Stack Calm · stress + cortisol Restored · deep sleep

Shop all collections → makewellness.com/303679

Grocery List 03
Keep it simple

Your Reset Staples

Protein

  • Eggs
  • Chicken
  • Turkey
  • Greek yogurt
  • Cottage cheese
  • Protein shakes

Carbs

  • Rice
  • Potatoes
  • Oats
  • Fruit
  • Ezekiel bread

Healthy Fats

  • Avocado
  • Almonds
  • Olive oil

Quick Snacks

  • Protein bars
  • Beef sticks
  • Hard boiled eggs
  • Apples + peanut butter
Morning Routine 04
15 minutes. Every day.

Your Morning Reset

1
Water before coffee Start your day hydrated, not caffeinated
2
Peptides / wellness stack Take your daily support
3
Protein-first breakfast Hit that protein goal early
4
5-minute movement or stretch Wake your body up gently
5
Positive mindset · prayer · journaling Set your intention for the day

Small habits repeated daily create
massive change over time.

Daily Tracking 05
Track your progress

Your 7-Day Tracker

Check off each habit as you go. Print this page and keep it somewhere visible — the fridge, your bathroom mirror, your desk. Small wins add up.

Day Water Protein Movement Sleep Routine
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Meal Ideas 06
Keep it simple, keep it real

Simple Meals That Work

🌅 Breakfast
  • Greek yogurt bowl + berries
  • Eggs + Ezekiel toast
  • Protein smoothie
☀️ Lunch
  • Chicken rice bowls
  • Turkey wraps
  • Big salad + protein
🌙 Dinner
  • Taco bowls
  • Steak + roasted veggies
  • Salmon + rice
🍎 Snacks
  • Cottage cheese
  • Protein shake
  • Fruit + almonds
  • Hard boiled eggs
Final Words 07
You've got this

"You do not need to overhaul your entire life overnight.
You just need to start."

→
Small habits become routines
→
Routines become lifestyle
→
Lifestyle becomes transformation

And remember — feeling good again is possible. Not just for other people. For you. Right now. This week.

I'm proud of you for starting. Keep going. 🤍

— Kristin

Want help building your
personalized wellness stack?

Message me the word that matches your goal and I'll help guide you to the right support for your body and your life.

Energy Weight Loss Sleep Recovery Hormones
@kristinschaer · DM me anytime 🤍
Shop All Collections → makewellness.com/303679