This tracker focuses on five pillars of well-being:

1. Move Your Body
2. Daily Hydration
3. Fuel with Intention
4. Nourish Your Mind
5. Journal Your Progress

For each pillar, you can set your own, more specific daily intention that you will complete and track for 50 days. Why 50 days? 50 days is long enough to form lasting habits but short enough to feel achievable. By day 50, you’ll have built momentum that will feel more natural to maintain.

Let’s dive into how each pillar can help you transform your everyday routine, one intentional step at a time.

1. Move Your Body

Movement doesn’t have to mean a 60-minute gym session or a marathon training plan. It can be as simple as stretching when you wake up, going on a daily walk, or taking a virtual yoga class.
The goal: move your body every day, in a way that feels good.

Benefits you’ll notice:

• Boosted energy and mood
• Improved focus
• Better sleep
• A stronger, more connected relationship with your body

Suggestion: Include something measurable like time or distance for your daily habit…10 minutes of stretching, 1 mile walk or 30 minutes of movement.

2. Daily Hydration

Hydration is the foundation of nearly every bodily function, yet it’s something I always have the hardest time with. Challenge yourself to track your water intake each day for 50 days.

You’ll quickly notice clearer skin, improved digestion, and sharper thinking.

Tip: Fill a reusable water bottle first thing in the morning and set a goal to refill it a certain number of times a day. Infuse your water with lemon or cucumber, or add some electrolytes to keep it interesting!

3. Fuel with Intention

Eating well isn’t about restriction, it’s about awareness. For these 50 days, focus on fueling your body with intention. Set a daily nutrition goal that aligns with your overall health goals. Maybe you are trying to eliminate something that is causing you health issues, maybe you want to focus on protein intake. Don’t feel the need to change everything all at once. The goal is a step in the right direction.

When you connect your eating habits to how your body responds, food becomes a tool for empowerment, not guilt.

4. Nourish Your Mind

Wellness isn’t only physical, it’s deeply mental and emotional, too. Dedicate a few minutes each day to nourish your mind. That could mean reading something uplifting, meditating, practicing gratitude, or simply stepping outside for fresh air and stillness.

Over time, you’ll build resilience, calm, and mental clarity.

5. Journal Your Progress

Reflection is what turns action into growth. Take a few minutes each day to journal your progress. This can be writing down wins and challenges, taking a daily picture, jotting down a word that describes how you feel. By the end of 50 days, you’ll not only have a record of your journey—you’ll have evidence of your progress and self-awareness that you can build upon.

Ready to Start Your 50-Day Journey?

You don’t need to wait for a Monday or a new month to begin. Start today. Download our 50 Mid{life} Tracker and write down your own daily habits for each of the five pillars, commit to showing up for yourself, and watch how small daily actions compound into meaningful change. And even though you don’t need to be “50” and “MIDlife” to benefit from this health and wellness tracker, it’s a reminder that for those of us who are, it’s never too late to make small changes that can lead to a healthier and longer life.

Remember: Progress, not perfection. Every sip of water, every mindful meal, every walk, and every journal entry brings you closer to a healthier, more intentional you.

Today’s edition is by Angela.

What I’m Reading

I just finished The Wishing Game by Meg Shaffer, and what a heartwarming story! I highly recommend it!

Make a wish. . . .

Lucy Hart knows better than anyone what it’s like to grow up without parents who loved her. In a childhood marked by neglect and loneliness, Lucy found her solace in books, namely the Clock Island series by Jack Masterson. Now a twenty-six-year-old teacher’s aide, she is able to share her love of reading with bright, young students, especially seven-year-old Christopher Lamb, who was left orphaned after the tragic death of his parents. Lucy would give anything to adopt Christopher, but even the idea of becoming a family seems like an impossible dream without proper funds and stability.

But be careful what you wish for. . . .

Just when Lucy is about to give up, Jack Masterson announces he’s finally written a new book. Even better, he’s holding a contest at his home on the real Clock Island, and Lucy is one of the four lucky contestants chosen to compete to win the one and only copy.

For Lucy, the chance of winning the most sought-after book in the world means everything to her and Christopher. But first she must contend with ruthless book collectors, wily opponents, and the distractingly handsome (and grumpy) Hugo Reese, the illustrator of the Clock Island books. Meanwhile, Jack “the Mastermind” Masterson is plotting the ultimate twist ending that could change all their lives forever.

. . . You might just get it.

What I’m Loving

In my everyday shift to clean-ish living in our household, laundry has been one I haven’t quite figured out yet. If I try the “natural” detergents, we never feel like our clothes are really clean and smelling fresh. So I find myself going back to conventional, big box store detergents often. With a recent outbreak of eczema, I switched to a clean and clear version of the big box store brand, but it’s still missing that fresh scent, which my family likes. So I did some research and discovered Blueland Oxi Laundry Booster. The brand is environmentally friendly and free from harsh chemicals, but the best thing is their oxi laundry booster leaves our clothes looking clean and smelling so fresh! And look at the cute, refillable tin with built in measuring cup that comes with the starter pack. Once you have the tin, just purchase the refills. Don’t be surprised if I feature more from this brand, like their laundry detergent tablets!

What I’m Practicing

I’ve been given the advice on more than one occasion to schedule my workouts as if they are a work meeting. I rearrange my schedule and skip out on “less important” things just to be able to fit in a call with a client, so why don’t I treat myself with the same importance and respect? It’s really a mental game for me, because even though I put this “meeting” on my calendar, I still know in my head that the only person I would be letting down by not going is myself, and that’s easier to do than letting down a paying client. But I’m trying harder to do better, knowing that if I set aside this time for myself regularly, I will not only be physically healthier, but mentally healthier as well. Do you schedule your workouts into your day?

what i’m Cooking

My sweet tooth struggle is real. I will take sweet over savory any day. But once I started tracking my food for weight loss, I realized my sweet tooth was sabotaging my efforts. So I look for ways to satisfy my sweet cravings that is more supportive of my health goals. A quick Google search can result in many “healthier” sweet recipes to try and I was a little skeptical of this one, but wow, this recipe is almost like the slightly less-healthy alternative. Let me introduce you to Cottage Cheese Chocolate Pudding! It’s high protein, lower fat, and is highly customizable. Add in some chocolate chips and whipped cream, or top with fruit or a hard chocolate shell. Adjust the sweetness to your liking and you have yourself a high protein pudding dessert. So good!

Print

Cottage Cheese Chocolate Pudding

Servings 1 large serving or 2 smaller servings

Ingredients

• 1 cup cottage cheese 2%
• 2 Tbs unsweetened cocoa powder
• 2 Tbs maple syrup or honey
• 1 tsp vanilla extract

Instructions

• Put all ingredients in a blender and blend until smooth.
• Pour mixture into glass container with a lid and refrigerate until thickened, at least 1 hour.

And that’s my four things for this week. Stay healthy!

Today’s edition is by Angela.

What I’m Reading

I just started The Book of Lost Names by Kristin Harmel and I can already tell it’s going to be deep. It is about a young girl who begins forging identity documents for Jewish children during World War II to help them flee to neutral Switzerland. I know this book is going to make me feel some deep emotions, but I am already too caught up in the storytelling and invested in the characters to stop now!

What I’m Loving

I’ve seen the ads for Jones Road Beauty clean skincare products, follow some influencers who use their products, and recently had a friend tell me about the products she loves, so I guess you can say I was influenced to try it for myself. For my first order I chose 2 of their bestsellers, the What The Foundation (in light) and Miracle Balm (in dusty rose). Jones Road Beauty markets as the “No Make-up Make-up” and I can’t think of a better way to describe it. I LOVE LOVE LOVE them! I don’t like to look like I’m wearing foundation, so no make-up make-up is my jam. The What The Foundation is a tinted moisturizer that goes on just like lotion. It has become my go-to foundation on a daily basis. It looks like I’m not wearing makeup, yet provides an even-tone to my skin. And the Miracle Balm adds a dewy glow to my cheeks and eyelids. They are both so easy to apply and make my morning routine so quick and simple.

What I’m Practicing

Daily celery juice….I’ve mentioned it many times over on social media if you haven’t already seen it. I did a straight 30-days of celery juice a few years back, and have had it off and on since then. Recently I started back on it daily because I really think it helps my skin. I’ve had a weird eczema outbreak over the last month or so, that prompted a dermatologist visit. She put me on a topical steroid for 2 weeks and that cleared it right up, but I don’t want to have to rely on the topical steroid or for it to come back. I truly believe it has something to do with my diet, but don’t know for certain. I love what daily celery juice did for my skin in the past, so I’m back on that kick again.

what i’m COOKING

When you have a kid with a severe nut allergy, you learn to stay away from certain products that are almost always made with nuts or have a risk of cross-contamination. Granola is one of those products. The Made Good brand has always been a reliable nut-free brand for granola products, however, it is not a low-price alternative. With a few simple ingredients, I can actually make our own granola for a fraction of the cost and I know it’s safe for my kids to eat! An added bonus is my kitchen smells SO good when I’m baking it!

Print

Homemade Granola

Ingredients

• 2 cups rolled oats
• 1/4 tsp salt
• 1/4-1/2 tsp cinnamon
• 1/4 cup coconut oil melted
• 1/4 cup maple syrup or honey
• 1/2 tsp vanilla

Instructions

• Preheat oven to 350 degrees and line a small baking sheet with parchment paper.
• Mix all ingredients in a bowl until oats are coated.
• Press granola mixture on to prepared parchment-lined baking sheet.
• Bake for 24 minutes. About halfway, mix and re-press onto baking sheet.
• Let cool completely before breaking into smaller pieces.
• Store in air tight container for up to 2 weeks.

And that’s my four things for this week. Stay healthy!

This week, I’m sharing four things that are bringing me inspiration, energy, and a touch of St. Paddy’s Day magic!

What I’m Reading: Broken Light by Joanne Harris

As a longtime Nora Roberts fan, I picked up Broken Light thinking it might have a similar supernatural flair—and while it does have that touch of magic, it’s definitely its own captivating story. This novel follows a woman approaching menopause who unexpectedly discovers new abilities, leading her on a journey of self-discovery and strength. It’s a powerful story about reclaiming one’s voice and embracing change—perfect for curling up with a warm drink and letting yourself get lost in a thought-provoking story.

What I’m Loving: Nature Walks

There’s something about this time of year that makes me want to get outside more. Now that the weather is getting warmer, I’ve been soaking up fresh air and rediscovering the joy of nature walks. Whether it’s a quick stroll around the farm or a longer hike, just moving outdoors helps me clear my mind, boost my energy, and feel more connected. Plus, let’s be real—if I actually find a four-leaf clover, I’m buying a lottery ticket!

What I’m Practicing: Journaling

I’ve gotten back into journaling, and I forgot how much I enjoy it. Lately, I’ve been focusing on writing down my golden moments—those little reminders that even on tough days, there’s always something good to be found.

This week at my son’s soccer game, the weather was absolutely miserable—freezing cold with pouring rain, and I was drenched. But then, out of nowhere, a beautiful full rainbow stretched across the sky—a perfect reminder to pause, practice gratitude, and look for the little joys in the chaos.

It’s moments like these that shift my perspective and help me appreciate the small but meaningful parts of life. Some days, my journaling is just a quick gratitude list; other days, it’s a messy brain dump. No structure, no pressure—just a space to reflect. If you haven’t tried journaling yet, I highly recommend it, even if it’s just jotting down one golden moment a day!

what i’m Cooking: Mint Chocolate Energy Bites

For a festive and healthy St. Patrick’s Day treat, I’m making Mint Chocolate Energy Bites! These no-bake bites are protein-packed, naturally sweetened, and have the perfect balance of chocolate and refreshing peppermint. They come together in minutes and are a great way to enjoy a little treat while staying on track. Plus, this recipe makes about 12-15 bites, so there’s plenty to share (or keep for yourself!).

Print

Mint Chocolate Energy Bites

No-bake bites are protein-packed, naturally sweetened, and have the perfect balance of chocolate and refreshing peppermint

Servings 12 Bites

Ingredients

• 1 cup rolled oats
• 1/2 cup almond butter (or peanut butter)
• 1/4 cup honey (or maple syrup for a vegan option)
• 1/4 cup unsweetened cocoa powder
• 1/2 tsp peppermint extract
• 1 tsp vanilla extract
• 1/4 tsp sea salt
• 2 TBSP chia seeds (for extra fiber and Omega-3s)
• 1/4 cup mini dark chocolate chips

Instructions

• In a mixing bowl, combine all ingredients and stir until well mixed.
• Roll into bite-sized balls (makes about 12-15) and place on a parchment-lined tray.
• Chill in the fridge for at least 30 minutes to set.
• Enjoy! Store extras in an airtight container in the fridge for up to a week.

These are a fun way to celebrate St. Patrick’s Day while keeping things simple and nutritious!

Whether you’re sipping on a festive green beer, listening to some classic Irish tunes, or indulging in a hearty plate of shepherd’s pie, I hope you find a little luck and joy today!

Tell us —which of these are you adding to your day? Or do you have a St. Patrick’s Day favorite Angela or I should try? Let us know in the comments!

Today’s edition is by Angela.

What I’m Reading

I am nearing the end of The Measure by Nikki Erlick. It’s about a mysterious box that appears on everyone’s doorstep that contains the answer to the exact number of years you will live and how that affects the world and the individual’s actions. It’s very thought-provoking! Strangely, just a few books ago I read Here One Moment by Liane Moriarty, which is about a similar concept of predicting fates. I guess I have a theme lately!

What I’m Loving

Ok, so Castor Oil is a weird thing to love, I know, but it’s my new, clean way to condition and lengthen my lashes, and so far I’m loving it. I’ve tried some of the other lash growth serums out there, and while they seem to work, I’ve heard stories of people’s eye color changing or allergic reactions. I’m a brown-eyed girl, so nothing is changing that, but I can’t help but wonder what is IN these other products that cause all these problems. But, castor oil, on the other hand, is a natural vegetable oil extracted from the castor plant. I bought this one from Amazon and it comes with all the tools necessary for lash conditioning.

Some things to note:

What I’m Practicing

Nothing like a bag of trash to get your attention! I don’t know if I consider this “practicing” but I am on a big declutter/organization kick. I am so overwhelmed with all the STUFF in our house. I actually have another book in my library, Decluttering at the Speed of Life, on hand for some inspiration. I started with my office this past weekend and am far from done, but so far have thrown out 2 trash bags of unnecessary, outdated junk. I’m working on a better paper filing system too and welcome any suggestions! So. much. paper.

what i’m COOKING

With St. Patrick’s Day around the corner, I found this healthier version of a shamrock shake to try out. Surprisingly, it was REAL good! What makes it green you ask? Spinach! Add to that a banana, some milk, a scoop of vanilla protein power and a drop of peppermint extract, and I present to you a macro-friendly version of a Shamrock Shake! Top it with a few sprinkles of mini chocolate chips and a little whipped cream. So good!!

Print

Healthier Shamrock Shake

Servings 1

Ingredients

• 1 banana frozen
• 1/2 cup spinach frozen
• 3/4 cup milk
• 1 scoop vanilla protein powder approx 30g
• 1 drop peppermint extract

Instructions

• Add all ingredients to a blender and blend until milkshake consistency.
• Optional: Top with a sprinkle of mini chocolate chips and whipped cream.

Notes

Estimated Nutrition: 345 Cals, 34g P, 44g C, 4g F

 

 

And that’s my four things for this week. Stay healthy!