This printable checklist provides a quick reference to the 7 Daily Habits. Keep it somewhere you'll see it each day as a simple reminder to practice the habits designed to help you strengthen the relationship you have with yourself and intentionally create a stronger body, mind, and life--one day at a time.

Starting with the Big Six Lymphatic Opener sequence, we prime your lymphatic system by clearing the main intersections so your body can more effectively remove toxins and reduce inflammation. Then we start our 9-minute Tai Chi-inspired flow designed to replenish your body, support lymphatic flow, improve mobility, and regulate your nervous system, leaving you calm and relaxed.

Starting with the Big Six Lymphatic Opener sequence, we prime your lymphatic system by clearing the main intersections so your body can more effectively remove toxins and reduce inflammation. Then we start our 10 minute Tai Chi-inspired flow designed to replenish your body, support lymphatic flow, improve mobility, and regulate your nervous system, leaving you calm and relaxed.

Watch the sunrise during this 14-minute Tai Chi–inspired somatic strength flow that blends gentle cardio, mobility, and mindful grounding to calm the nervous system, stimulate lymphatic flow, release tension, and rebuild strength from a place of safety, presence, and self-trust.

A 12 minute somatic flow that blends gentle cardio, mobility, and mindful movement to stimulate lymphatic flow, increase circulation, release tension, restore healthy range of motion, and aid in fat loss. You will leave feeing refreshed and energized!

The perfect introduction to Tai Chi-inspired movement, this express morning routine energizes the body, increases mobility, supports lymphatic flow, and settles the nervous system.

This 13-minute Tai Chi–inspired somatic flow that blends gentle cardio, mobility, and mindful grounding to calm the nervous system, stimulate lymphatic flow, release tension, and rebuild strength from a place of safety, presence, and self-trust.

Start your day grounded and intentional with this 14-minute energizing seated routine that awakens the body, increases mobility, supports lymphatic flow, and settles the nervous system.

This 8-minute beginner-friendly routine was filmed in the breathtaking red rock landscape of Moab, Utah — a reminder that movement can happen anywhere, and that your body was made to flow. Drawing on the gentle principles of Tai Chi, each minute of this routine guides you through a fluid, intentional movement designed to wake up your lymphatic system, calm your nervous system, and restore your natural energy from the inside out.

Set to instrumental holiay music, this 14 minute somatic flow blends gentle cardio, mobility, and mindful movement to stimulate lymphatic flow, increase circulation, release tension, restore healthy range of motion, and aid in fat loss. You will leave feeing refreshed and energized!

My Rejuvenating Tai Chi-inspired Routine is an 11-minute somatic flow that blends gentle cardio, mobility, and mindful grounding to calm the nervous system, stimulate lymphatic flow, release tension, build functional strength, and increase fat loss from a place of safety, presence, and self-trust.

Energizing group follow-along routine filmed on location at stunning Bonneville Salt Flats just outside of Salt Lake City, Utah. This gentle yet powerful practice regulates breath, supports lymphatic flow, and releases fascia. It is the perfect way to start your day feeling focused, grounded, and intentional.

A 16-minute full-body flow designed to energize your body, improve circulation, build functional strength, and reconnect you to the joy of movement. This routine blends tai chi–inspired movement, mobility, coordination, and nervous system support so you can feel strong, grounded, and alive in your body.

Filmed on-location at beautiful Silver Lake up American Fork Canyon in Utah, this 7-minute functional strength circuit uses your own body weight through pain-free ranges of motion, while supporting lymphatic flow and overall wellness. Do circuit 1-3 times through as desired. (Follow along video shows 3 times through.)

A quick, energizing bodyweight routine designed to wake up your body, get your heart pumping, and support full-body circulation in just 8 minutes.

This 10-minute bodyweight Tai Chi–inspired cardio strength routine is designed to elevate your heart rate, stimulate lymphatic flow, increase mobility, and build strong, stable movement patterns for longevity. Perform each movement for one minute as you flow continuously through the routine.

An 8-minute full-body staircase workout combining strength and cardio using timed bodyweight exercises. Scalable for all levels. Repeat circuit for added challenge.