a Sample Day to Get You On Track

Falling off track happens—and that’s okay. What matters most is how we respond. When I need to reset without spiraling into restriction, I have outlined a day with habits, workouts, and recipes for when I am feeling off.

6:30 AM – Wake up & hydrate or take SFV LIVE 

A big glass of water, stretch, and set your intention for the day.

7:00 AM – Breakfast 

High-protein and balanced. Recipe here.  

7:30 AM – SFV Full Body Workout 

Get an effective 45 minute sweat in before work. 

8:30 AM – Get ready for the day

Cool down, shower, and prep for work.

9:00 AM – Start work

Take walking breaks each hour to chip away at your steps!

12:30 PM – Lunch 

Think lean protein + veggies + whole grains. Recipes here.

3:00 PM – Afternoon walk 

A 20–30 min walk clears your head and adds to your steps.

6:00 PM – Wrap up work & move again 

If you’re short on steps, add another short walk around the block.

7:00 PM – Dinner 

Finish strong with this recipe idea here.

8:30 PM – Reflect, be still & wind down 

Relax, reflect, and get ready to rise again tomorrow.