Embedded Files
Congratulations on reaching Week 4!
You’ve flushed what needed to go, shifted old patterns, and strengthened your awareness of food, hormones, movement, and energy. Now, this week is about reintegration and rejuvenation — asking: What do I need next? How do I nurture the goddess within? What is my body needing right now?
Do I need more nervous system support? Deeper gut healing? To reconnect with sleep, sensuality, confidence or a slower rhythm? Or is it time to celebrate how beautiful, powerful, and confident I’ve become?
Use this week to tune in, take care, and tap into your inner radiance — while also preparing for what comes next. The goal is to feel clear, connected, and aligned with the woman you’re becoming.
As we move from our 2 weeks of shift now is the time to review, and reflect. Nuture the goddess. Look to Bliss day and the next habit cycle. This week is a celebration of our success and the chance to listen closer to what our body and mind is really needing. What is it whispering? What do you want next? Where are your next steps taking you?
Day 22:
“Small shifts, repeated daily, create radical results.”
Breakfast: Chia pudding (chia, almond milk, cinnamon, blueberries, flax, hemp seeds)
Snack 1: Hard-boiled egg + ½ avocado
Lunch: Detox salad with grilled chicken, beets, shredded carrots, olive oil, lemon, sprouts
Snack 2: Pumpkin seeds + pomegranate green tea
Dinner: Grilled Steak + steamed broccoli + roasted cauliflower + turmeric tahini drizzle
Listening to the Body
Listening to the Body
✦ Reflection: What signals has my body been sending me lately—have I responded or ignored them?
✦ Reflection: How does my digestion feel after meals—energized, heavy, or bloated? What’s working?
✦ Reflection: What part of my body is asking for more attention, and how can I support it today?
BONUS MATERIALS:
The Sleep-Boosting Golden Latte Recipe - Check here.
Here's Why Sleep Matters - Watch here.
How to Unlock a Better Sleep - Free Guide here.
Best Sleep Foods - Check here.
Day 23:
“Your energy is more important than your to-do list.”
Breakfast: Protein smoothie (spinach, kiwi, ginger, protein powder, chia, water)
Snack 1: Celery sticks, cucumber, olives + guacamole
Lunch: Grilled salmon bowl (½ cup wild rice, cucumber, arugula, chili oil, pomegranate)
Snack 2: Apple slices + almond butter + cinnamon
Dinner: Turkey meatballs in tomato sauce + zucchini noodles + side kale salad
Sleep, Stillness & Nervous System Support
✦ Reflection: Have I given myself permission to rest deeply—without guilt or distraction?
✦ Reflection: What helps calm my nervous system: breathwork, stretching, nature, journaling? Have I used these tools enough?
✦ Reflection: If my body could speak, what would it say about the way I’ve been sleeping, recovering, and unwinding?
BONUS MATERIALS:
Waking up stressed? Calm your Nervous System with these tips. Read here.
Day 24:
“When women rest, recalibrate, and rise together, everything changes.”
Breakfast: Sweet potato breakfast bowl (mashed roasted sweet potato topped with 2 poached eggs, sautéed kale, chili flakes, and avocado slices)
Snack 1: Cucumber ribbons tossed with lime and sea salt + pumpkin seeds
Lunch: Lentil power bowl (½ cup lentils, arugula, roasted carrots, red cabbage, tahini lemon drizzle)
Snack 2: Chia energy bite (chia, almond butter, cinnamon, coconut, dark chocolate chip if desired)
Dinner: Roasted rosemary chicken thighs + cauliflower rice pilaf (onion, kale, lemon zest) + roasted zucchini with olive oil
Gut Health: Your Second Brain
✦ Reflection: How is my digestion today—do I feel light, bloated, calm, or reactive? What foods have helped or hurt recently?
✦ Reflection: How does my gut affect my mood, mental clarity, or emotional reactivity? When I feel off, what shifts in my belly?
✦ Reflection: If I trusted my gut as my intuitive guide, what would I say yes to—and what would I finally release?
BONUS MATERIALS:
Gut Health and Hormone Balance - Read here.
Day 25:
“True self-care isn’t bubble baths—it’s boundaries.”
Breakfast: Eggs scrambled with mushrooms, spinach, and turmeric + ½ slice avocado
Snack 1: Pear + handful of pumpkin seeds
Lunch: Sardine salad (romaine, avocado, cucumber, lemon-olive oil) + roasted beets
Snack 2: Roasted chickpeas with cayenne
Dinner: Garlic shrimp + sautéed rainbow chard + ½ cup lentils with hummus
Food, Inflammation & Self-Compassion
✦ Reflection: What foods or routines have made me feel lighter, clearer, or more balanced lately?
✦ Reflection: Have I noticed shifts in inflammation, cravings, or energy? What’s changed since Week 1?
✦ Reflection: Can I honor my progress without perfection? Where can I soften self-judgment and celebrate effort?
BONUS MATERIALS:
Decrease your Inflammation - Watch here
Natural Topical Anti-Inflammatories - Read here.
Anti-Inflammatory Healthy Detox Soup - Check here.
Day 26:
“Your body is not a project. It’s your partner.”
Breakfast: Greek-style coconut yogurt + chia, cinnamon, berries, crushed walnuts
Snack 1: Egg muffins (eggs, spinach, red peppers, turmeric)
Lunch: Grilled chicken bowl (½ cup quinoa, arugula, avocado, chili olive oil drizzle)
Snack 2: Carrot sticks + sunflower seed butter
Dinner: Baked cod with lemon + roasted fennel + steamed broccoli with olive oil
Radiance, Beauty & Confidence
✦ Reflection: What makes me feel radiant, feminine, or magnetic today—no matter how small?
✦ Reflection: What beauty rituals or habits make me feel more connected to myself? Have I made time for them?
✦ Reflection: Where have I started to feel more confident or sexy in my body—and how can I grow that spark?
BONUS MATERIALS:
Watch my 3 Mins Pilates Routine here.
Day 27:
“Stop starting over. Start building forward.”
Breakfast: Cinnamon-spiced protein pancakes (egg, banana, flax, vanilla protein, cinnamon) topped with warm blueberries and a drizzle of tahini
Snack 1: Brazil nuts + sliced kiwi
Lunch: Grilled salmon salad with arugula, avocado, pomegranate, shaved fennel, and lemon-olive oil dressing
Snack 2: Cucumber slices dipped in whipped guacamole + pinch of sea salt
Dinner: Turkey taco bowl (ground turkey sautéed with garlic, chili, cumin) over cauliflower rice with shredded romaine, salsa, and lime crema (coconut yogurt + lime + garlic)
Growth, Identity & Alignment
✦ Reflection: What simple morning routine can I build daily?
✦ Reflection: What is a nightly habit routine I can build?
✦ Reflection: Which habits I have I succesfully engrained into my routine?
BONUS MATERIALS:
Accountability Tracker
Day 28:
“You’re not the same woman who started. So… what’s next?”
Breakfast: Anti-inflammatory smoothie (spinach, frozen pineapple, ginger, turmeric, chia seeds, unsweetened coconut water, vanilla protein)
Snack 1: Boiled egg + pinch of smoked paprika + ½ avocado
Lunch: Chicken lettuce wraps filled with shredded chicken, carrots, cabbage, and ginger-tahini drizzle
Snack 2: Coconut yogurt topped with blueberries, flaxseed, and cinnamon
Dinner: Baked cod with lemon-garlic rub + roasted Brussels sprouts tossed in olive oil + ½ cup mashed sweet potato with cinnamon and olive oil
The Four Pillars of Happiness
✦ Reflection: Where do I feel most alive in my life right now? Where do I want to feel more of it?
✦ Reflection: What kind of connection (with others or self) would help me feel seen, safe, and supported?
✦ Reflection: What kind of growth excites me next—body, mind, relationships, purpose?
✦ Reflection: What purpose is starting to unfold for me as I align with who I’m becoming?
BONUS MATERIALS:
Inner Goddess Reflection Worksheet - Check here.
Inner Goddess Beauty & Radiance Checklist - Check here.
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