Sometimes, you feel like you’ve fallen off track—your energy is low, your workouts feel like a struggle, and you need a little push to get back in the right direction. If that sounds like you, you’re not alone!
February is National Heart Health Month, which makes this the perfect time to reset your habits, nourish your body, and show your heart some love!
That’s why I created The 7-Day Heart-Healthy Mind-Body Reset (Walmart Edition)—an easy, affordable way to focus on heart health, fitness, and mindset without breaking the bank or spending hours in the kitchen.
What is the 7-Day Reset?
This realistic and budget-friendly reset is designed for busy women (or anyone looking for a simple, no-stress approach to wellness). It includes:
✅ Heart-healthy, High-Protein, No-Cook Meals (All Under $60 from Walmart)
✅ Simple Workouts (Strength + Dance Cardio + Daily Walks for Heart Health)
✅ Daily Mindset & Motivation Prompts to Stay on Track
💡 Did you know? Regular movement and a balanced diet rich in lean protein, fiber, and healthy fats help lower blood pressure, improve circulation, and reduce stress—all crucial for a healthy heart!
Why This Reset Works
🔹 Heart-Healthy Foods – Includes lean protein, omega-3s, and fiber-rich foods to support cardiovascular health.
🔹 No Crazy Workouts – A mix of dance cardio, strength training, and walking (great for heart and muscle health).
🔹 Mindset for Consistency – Daily affirmations & journal prompts to keep you focused and motivated.
Are you ready? Let’s go!
🛒 Walmart Shopping List ($60 or Less for 1 Person)
✔️ Protein Sources:
• Rotisserie Chicken (Whole) – $6
• Deli Turkey (1 lb, Low Sodium) – $8
• Canned Tuna (4-pack in Water) – $5
• Hard-Boiled Eggs – $5
• Cottage Cheese (2 large tubs, 4% fat) – $6
• Greek Yogurt (2 large tubs, plain, high protein) – $8
• String Cheese or Cheese Sticks (24-pack, Mozzarella) – $6
• Protein Shakes (Fairlife or Premier Protein, 4-pack) – $9
✔️ Carbs & Fats:
• Avocados (Bag of 4-5) – $6
• Whole Wheat Wraps (Pack of 8-10) – $4
• Whole Wheat Bread (1 loaf) – $3
• Mini Guacamole Cups (6-pack) – $5
✔️ Fruits & Veggies (Ready-to-Eat):
• Pre-Washed Spinach or Mixed Greens (Large Container) – $5
• Cherry Tomatoes (1 pint) – $3
• Baby Carrots (Large Bag) – $3
• Pre-Sliced Bell Peppers – $4
• Fresh Berries (for snacking & yogurt topping) – $6
💰 Total Estimate: $55-$60
🌟 7-Day High-Protein Meal Plan (No Cooking!)
✔ Every meal = ~30g protein
✔ Minimal ingredients & easy prep
✔ Make sure to drink 80oz of water a day
🌞 Day 1
🥣 Breakfast: Greek Yogurt + Peanut Butter + Berries
🥗 Lunch: Turkey & Avocado Wrap
🍽 Dinner: Rotisserie Chicken & Guacamole Bowl
🥜 Snack: Cottage Cheese + Nuts
🌞 Day 2
🍳 Breakfast: Protein Shake + Hard-Boiled Eggs
🥗 Lunch: Tuna Salad with Whole Grain Crackers
🍽 Dinner: Deli Chicken, Cheese, & Bell Peppers
🥜 Snack: String Cheese + Almonds
🌞 Day 3
🥣 Breakfast: Cottage Cheese + Berries
🥗 Lunch: Smoked Salmon & Avocado Toast
🍽 Dinner: Rotisserie Chicken Salad with Guac
🥜 Snack: Greek Yogurt + Granola
🌞 Day 4
🍳 Breakfast: Protein Oatmeal (Oats + Protein Powder)
🥗 Lunch: Egg Salad on Whole Wheat Crackers
🍽 Dinner: Rotisserie Chicken + Baby Carrots & Hummus
🥜 Snack: String Cheese & Nuts
🌞 Day 5
🥣 Breakfast: Greek Yogurt & Peanut Butter
🥗 Lunch: Turkey & Hummus Wrap
🍽 Dinner: Tuna Salad, Lettuce Wraps
🥜 Snack: Cottage Cheese + Nuts
🌞 Day 6
🍳 Breakfast: Protein Shake + Eggs
🥗 Lunch: Deli Turkey with Whole Wheat Bread
🍽 Dinner: Chicken, Guac & Veggies Plate
🥜 Snack: String Cheese & Almonds
🌞 Day 7
🥣 Breakfast: Greek Yogurt & Granola
🥗 Lunch: Egg & Avocado Toast
🍽 Dinner: Rotisserie Chicken Salad with Hummus
🥜 Snack: Protein Shake
————————————————————————
🏋️ 7-Day Simple Workout Plan (No Gym Needed!)
💪 3 Days Strength Training (20 Min)
🔥 2 Days Dance Cardio (30 Min)
🚶 Daily 30-Min Walk
🌞 Day 1 – Full Body Strength (20 Min)
1️⃣ Squats – 3 sets of 10
2️⃣ Shoulder Press – 3 sets of 10
3️⃣ Glute Bridges – 3 sets of 12
4️⃣ Dumbbell Rows – 3 sets of 10
🚶 30-Min Walk
🌞 Day 2 – Dance Cardio + Walk
💃 30-Min Dance Workout (Our YouTube Workouts!) https://www.youtube.com/live/MGbSuFHpjRM?si=8rSBDEHPoeFidEVM
🚶 30-Min Walk
🌞 Day 3 – Upper Body Strength (20 Min)
1️⃣ Bicep Curls – 3 sets of 10
2️⃣ Triceps Dips – 3 sets of 10
3️⃣ Plank Hold – 3 rounds of 30-sec
4️⃣ Bent Over Rows – 3 sets of 10
🚶 30-Min Walk
🌞 Day 4 – Dance Cardio + Walk
💃 30-Min Dance Workout (Our YouTube Workouts!) https://www.youtube.com/live/0H8VzxXnZl0?si=Bz9eWyEgvux-P-Iu
🚶 30-Min Walk
🌞 Day 5 – Lower Body Strength (20 Min)
1️⃣ Lunges – 3 sets of 10
2️⃣ Deadlifts – 3 sets of 10
3️⃣ Side Leg Raises – 3 sets of 12
🚶 30-Min Walk
🌞 Day 6 – Active Recovery Walk (60 Min)
🚶 30-Min Walk x 2
🌞 Day 7 – Light Stretching + Walk
🧘 10-Min Stretch Routine
🚶 30-Min Walk
————————————————————————-
🧠 7-Day Mindset Reset
🌞 Day 1:
💭 What is my WHY for starting this journey?
✨ Affirmation: My body is strong, and I am capable.
🌞 Day 2:
💭 What’s one small habit I can change today?
✨ Affirmation: I am committed to my health, one step at a time.
🌞 Day 3:
💭 How do I talk to myself about my body?
✨ Affirmation: I treat myself with kindness and love.
🌞 Day 4:
💭 What movement makes me feel GOOD?
✨ Affirmation: I move because I love my body, not because I hate it.
🌞 Day 5:
💭 What is holding me back from being consistent?
✨ Affirmation: Progress over perfection. I keep going.
🌞 Day 6:
💭 What is one non-scale victory I can celebrate?
✨ Affirmation: My health is more than a number.
🌞 Day 7:
💭 What are three things I love about myself?
✨ Affirmation: I am enough, exactly as I am.
🙌 This 7-Day Reset is ALL about feeling good, not being perfect!
🎯 Eat well, move daily, and focus on progress—not perfection.
Here’s what to do next:
1️⃣ Save this post so you can refer to it when shopping and planning.
2️⃣ Join the conversation! Comment below with “I’m in!” and let me know what part of this reset you’re most excited about.
3️⃣ Share this with a friend who needs a little motivation—because everything is easier when we do it together!
4️⃣ Follow us on Instagram & TikTok @curvyfitfitness and check out the upcoming events on the website www.curvyfitfitness.com
💌 Want more support? Subscribe to our email list to get exclusive health and wellness tips, meal plans, and mindset strategies delivered to your inbox!
🚀 Let’s do this! This reset is just the beginning of your journey to feeling stronger, more energized, and more confident. You got this! 💪❤️
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