Summertime Wellness Part 2 Deep Breath to Recenter for Strength, Sanity & Joy
In our last newsletter, we got real about something most of us face: the sneaky ways money can slip through our fingers — whether it’s skipping a budget, living on credit, or making emotional money moves we regret. But here’s what we know at Fierce Grace Wellness: wealth isn’t just about your bank account — it’s about your energy, your strength, your peace of mind.
Just like managing money, managing your health comes down to small, consistent choices that add up over time. Every nourishing meal, every night of good sleep, every workout, every deep breath you take — it’s like making a deposit in your own wellness account. This summer, we’re inviting you to invest in the kind of wealth that lasts a lifetime: your health.
Welcome to Part 2 of our Summertime Wellness series — where we’ll explore 2 mindset shifts, 3 morning tools, and 1 energizing workout to help you feel strong, centered, and joyful, no matter how busy your summer days get.
Why You’re Feeling Off — And Why That’s Okay
Humans are wired for homeostasis — balance, rhythm, calm.
But summer? It’s a disruptor.
Your sleep shifts.
Your meals get unpredictable.
Your routines unravel.
The kids are home.
Your schedule is packed.
The sun stays up late.
Your days are buzzing with BBQs, lake trips, camping, and family visits.
And somewhere in all that fun and chaos… you start to feel a little off.
A little anxious.
A little overwhelmed.
A little “not like yourself.”
And when that happens, most people go into one of two default modes:
Judge themselves “Ugh, I’m blowing it.”
Panic and self-sabotage “Screw it, I’ll fix it later.” "I already blew it- I'll try again Monday" “I suck - oh well I’ll eat more chips”
Here’s what I’m here to teach you as your coach:
There’s another way.
Pause.
Notice what’s happening.
Gently return to the simple tools that help you rise — without perfection, without punishment. Take a deep breath in through the nose out through the mouth, all is ok.
Lets have some fun - this can be your truth - the Art of Living Well.
2 Mindset Shifts That Change Everything
1.Awareness, Not Judgment
Notice when you’re feeling scattered, anxious, or off-track and gently name it:
“Oh, I’m caught up in the swirl of summer right now.” maybe even smile
That awareness alone interrupts the spiral. No panic. No shame.
2. Give Yourself What You Actually Need
Ask yourself:
“What would help me feel calm, clear, and grounded right now?”
The answer?
Simple routine.
Start with sleep — get to bed by 10 p.m. at least 5 nights a week.
Then reclaim your mornings.
Good Morning
The Morning Routine That Anchors It All
These aren’t just habits.
They are tools that rewire your brain, nourish your spirit, and align you with grace. New neurological pathways.
1. Prayer: Invite God In
Say the Serenity Prayer. Surrender the day. Trust you are guided.
“God, grant me the serenity to accept the things I cannot change,
courage to change the things I can,
and the wisdom to know the difference.”
2. Meditation or Affirmations
Speak life over yourself:
“Life is simple and easy. All I need to know is revealed to me. I trust myself. I trust life.”
“I am enough.”
“I am willing to forgive. Forgiveness of myself and others releases me from the past. Forgiveness is a gift I give myself. I forgive, and I set myself free.”
3. Gratitude
Write down five things you’re grateful for — even (especially) the things not yet manifested.
Gratitude tells the Universe you trust your desires already exist, and it aligns you with the frequency to receive them.
Click here to get your free Morning Guide to Center — a beautiful printable to use daily.
3 Nourishing Recipes
Sweet Summertime Recipes: Click below to enjoy healthy simple deliciousness
Summer Circuit
Boost Your Fitness with Tabata: The Ultimate HIIT Workout
Tabata is a high-intensity interval training (HIIT) method that combines short bursts of all-out effort with brief rest periods, typically 20 seconds of work and 10 seconds of rest, repeated for 4 minutes. This powerful workout style boosts cardiovascular endurance, burns fat, builds muscle, and improves metabolic health — all in less time than traditional workouts. Tabata is perfect for busy schedules, helps break through fitness plateaus, and keeps your workouts exciting and effective.
5 squats
5 push-ups
5 lunges (each leg)
5 plank shoulder taps
5 jumping jacks
Do 3–5 rounds. Fast, sweaty, and soul-lifting. You can take a 30 sec to 1 min break in between each round Get 5 rounds, you can do it. Have the kids do it with you too, turn up the tunes. There is always a way to get movement in. No excuses. Get CREATIVE. Take your health seriously. Without our health what do we have. Celebrating what your body can do in this short sojourn here on Earth.
If we dont use it, we lose it.
Your Next Step: Let’s Make It Personal
One day at a time, one step at a time — I’m giving you the tools to rise.
When you pray, affirm, give thanks, and move your body, you’re not just “doing wellness tasks.”
You’re retraining your brain, nourishing your spirit, and aligning your whole being with grace, strength, and joy.
Want to take this deeper and make it your own?
[Click here to fill out my free 2-minute wellness questionnaire] — share your goals, challenges, or simply where you’re at right now.
As a thank-you, you’ll receive:
A free Sunwarrior protein sample (while supplies last)
A downloadable mini recipe guide for high-protein breakfasts
No pressure, no sales pitch — just connection, encouragement, and care.
Final Words
Like money, health grows from small, steady choices — a good meal, a walk, deep rest. These daily “deposits” build the kind of wealth you can’t buy: energy, strength, peace.
As we wrap Part 2 of our Summer of Wellness, remember: your best investment is you. Stay tuned for Part 3 — we’re making it simple to carry this wellness momentum into fall and beyond.
You don’t have to overhaul your life or fix yourself.
You simply need to recenter, realign, and remember who you are. And do the thing. Stop thinking about doing the thing, do the thing. So give yourself some sweet sleep so you can plan, prep and prepare for your ultimate optimized life.
How you start the day is how you win the day.
Remember you are Loved.
Be Brave
Fierce
Unstoppable
— Heidi, Fierce Grace Wellness
PS Coming soon: Summertime Wellness, Part 3!
We’ll show you how to turn this season’s wins into lasting habits — so you head into fall feeling clear, strong, and unstoppable. Stay with us — your best season is still unfolding.
