Klara May Rituals

🌿 Day 3 – Ground & Reset

Today is about grounding. Think slow meals, steady movement, and a little reset for your nervous system.

🕰️ Morning
Drink: Warm lemon water or herbal tea
Movement: Short Pilates or yoga session (20–30 min)
👉 https://youtu.be/OJxXA4EwTf0?si=Aq5b3kA4GpJlRxxf

Breakfast idea:
1 boiled egg
1 slice sourdough or rye crispbread with avocado
Sprinkle of pumpkin seeds
Herbal tea or coffee
✨ Optional: Take omega-3 with breakfast

🥗 Lunch
Warm quinoa & veggie bowl:
2 dl cooked quinoa
Sautéed spinach, garlic, cherry tomatoes, chickpeas
Drizzle with olive oil and lemon
Eat outside or near a window if you can. Slow chewing, deep breathing.

🍏 Snack (if needed)
Small handful of walnuts
Apple slices
Optional: 1 tsp peanut butter

🍲 Dinner
Simple stir-fry:
Broccoli, zucchini, and red onion sautéed in olive oil
Add tofu or grilled chicken
Serve with a little brown rice or quinoa

✨ Optional magnesium or ashwagandha this evening

🌙 Evening Ritual + Beauty Treat
Gentle yoga or stretching: https://youtu.be/ChHxbJuUR9Q?si=rEighWI42EuDadjo
Beauty treat:
Dry brushing before your shower or bath
Use upward strokes starting from the feet
Focus on arms, legs, and back
Follow with a warm shower and apply body oil or lotion

Herbal tea (lavender, lemon balm, or tulsi)
Optional: Journaling or a short meditation
💭 Gentle Mindset Reminder:

“You are not behind. You are right on time for your healing.”

25 MIN PILATES CORE & ABS WORKOUT || Moderate to Intermediate Pilates (No Equipment) Get ready to work your core in this 25 Minute Pilates Core & Abs Workout. This class is all about slow and controlled movements, allowing you to concentrate ...

🌞 Day 2 – Nourish + Glow

You’re doing beautifully. Let’s lean into nourishment today — body, mind, and skin. Do you find it hard to squeeze in a walk in the morning? Then just try to walk a little bit more during the day. Every step counts. 5 minutes a few times during the day really ads up! Today we have a little extra self-care treat at the end of the day 🥰

🕰️ Morning
Drink: Warm water with a slice of lemon
Movement: 20–30 min zone 2 walk outside
Breakfast idea:
1 dl rolled oats cooked with oat or soy milk
Add banana slices, cinnamon, and a tsp of almond butter
✨ Optional supplement: Omega-3 or magnesium (if not taken at night)

🥗 Lunch
Smashed chickpea salad on crispbread or sourdough:
1/2 can chickpeas, mashed with a bit of olive oil, lemon, mustard
Sliced red onion, cucumber, and greens on top
Eat it slowly. Breathe between bites.

🍏 Snack (if needed)
A boiled egg
Handful of blueberries or a few almonds
Herbal tea or water

🍲 Dinner
Warm veggie bowl:
Oven-roasted carrots, zucchini, and broccoli
Add 1/2 avocado and 2 boiled eggs
Olive oil drizzle and herbs
✨ Optional: magnesium with or after dinner

🌙 Evening Ritual + Beauty Treat
Yoga/stretching (10–20 min): “Relaxing Evening Yoga” by Kassandra
Herbal tea: Ginger or chamomile

Beauty treat:
💆‍♀️ Mini facial massage with facial oil or lavender balm
Use slow circular motions, especially around the jaw, cheeks, and temples.
This calms the nervous system before bed.

💭 Gentle Mindset Reminder:
“Progress isn’t loud. Sometimes it’s a whisper that says: ‘I’m caring for myself today.’”

🌞 Day 1 – Gentle Reset

A new beginning. Take a deep breath. Let’s go slow and steady. Remember that you can substitute the food with what you have. Being mindful is more powerful than you may think. I’d love for you to check in, let us know how you did. Share any little victory. Let us know what you struggle with, and we can share you on ❤️ One thing I noticed made a big difference for me was making sure I eat enough protein. It kept me full a lot longer. You got this! 🥰

🕰️ Morning
Drink: Warm water with lemon (or herbal tea)
Gentle walk or short yoga (try this by Kassandra: https://youtu.be/C2RAjUEAoLI?si=fWnPKhHUvTGfB1Up)

Breakfast idea:
1 dl cottage cheese or Greek yogurt
A handful of blueberries
1 tbsp chia seeds
Sprinkle of cinnamon and a few almonds
✨ Optional supplement: Omega-3 with breakfast

🥗 Lunch
Quinoa salad bowl:
2 dl cooked quinoa
1/2 avocado
Cherry tomatoes
Cucumber
1/2 can tuna or grilled chicken
Olive oil + lemon dressing
Tip: Eat slowly and sit down to eat, no distractions.

🍏 Snack (if needed)
Apple slices with 1 tbsp almond butter
Herbal tea or water

🍲 Dinner
Oven-roasted sweet potato + broccoli + zucchini
Add chickpeas or grilled tofu/chicken
Optional: sprinkle pumpkin seeds on top
✨ Optional magnesium before bed

🌙 Evening ritual
Yoga or stretching (10–20 min): Try this one: https://youtu.be/ChHxbJuUR9Q?si=IUJ2i7FYUv1UgoOP
Herbal tea (e.g., chamomile or lemon balm)
Screens off 30 min before bed
Journaling or light reading

💭 Gentle Mindset Reminder:
“You don’t need to do it perfectly. Just keep showing up gently.”

10 min Gentle Morning Yoga for Beginners (NO PROPS) Ease into your day with this 10 minute morning yoga stretch for all experience levels.✅FREE WEEKLY YOGA CLASSES http://bit.ly/ywkassandraWelcome to my channe...

Do you want to join me on a health journey? I have designed a simple 4-week program I call “The Gentle Reset”. It’s a flexible 4-week wellness program designed especially for women 45+, postmenopausal or perimenopausal, or simply feeling out of sync and wanting a gentle nudge toward balance. 💕 I will post daily programs that you can take and make them your own. Use what serves you and skip what doesn’t. Follow me, check in, share your success and struggles and we can help cheer each others on ❤️💪

Here’s the grocery list if you want to be prepared. Remember that you can substitute to your heart’s content. If you hate cucumbers, eat something else. Being aware of what you eat and being mindful of how the food affects your body is more important than you think 💕

🥦 Vegetables & Greens
• Zucchini
• Broccoli
• Cherry tomatoes
• Baby spinach
• Carrots
• Red onion
• Avocados (2–3)
• Cucumber
• Sweet potatoes (2)
• Garlic

🍓 Fruit
• Blueberries (fresh or frozen)
• Apples
• Lemons
• Bananas

🥚 Protein
• Eggs (boiled or for scrambling)
• Canned tuna in water or olive oil (2)
• Grilled chicken breast (or ready-cooked)
• Tofu or tempeh (optional)
• Greek yogurt or plant-based unsweetened yogurt
• Cottage cheese (optional)

🥣 Grains & Legumes
• Rolled oats
• Quinoa (or brown rice)
• Chickpeas (canned or dry)
• Lentils (optional)
• Sourdough bread or rye crispbread
• Wholegrain tortillas or flatbread (optional)

🥜 Nuts, Seeds & Spreads
• Almonds or walnuts
• Chia seeds
• Natural almond or peanut butter
• Olive oil
• Pumpkin seeds (topping)

🧂 Pantry Staples
• Herbal teas (chamomile, rooibos, ginger)
• Cinnamon
• Turmeric
• Apple cider vinegar
• Sea salt (use sparingly)
• Sriracha or mustard (low sugar if possible)

🥤 Optional & Supplements
• Soy milk or oat milk (unsweetened)
• Protein powder (clean ingredients)
• Magnesium
• Ashwagandha
• Omega-3

Klara May Rituals

Feel that you need inspiration to find balance in life? Join us for a free month of Self-Care rituals! In April we are focusing on balance and growth, drawing inspiration from nature and spring. I have a whole month planned with easy self-care rituals with everything from herbal teas, baths, scrubs, facials, meditations and more. When the free month expires you will just transfer to being a free member, and you will continue to recieve the 2-3 free days a week. No need to cancel, it will do that automatically 🥰 Please feel free to share the link! The more the merrier 💕

https://www.patreon.com/klaramay/redeem/DDFF3

Klara May's gift Claim your spot now to join Klara May's Serenity Starter tier

This is one of the first DIY beauty treatments I tried making, many many moons ago (back in the 90s). Rose water and almonds. So simple yet so luxurious. Try it!

Day 16: Love from the Inside Out - Almond & Rose Water Soothing Facial Lotion | Klara May Get more from Klara May on Patreon

The Wednesday self-care ritual is a treat for your hair 🥑🌹🍯 Enjoy! 🥰

Day 12: The Gift of Love - Nourishing Rose & Avocado Hair Mask | Klara May Get more from Klara May on Patreon

Self-care Sunday! Treat yourself to an energizing foot scrub today. All you need is 15 minutes (and some salt, a lemon and coconut oil ☺️)

Day 9: Love in Every Step - Energizing Foot Scrub | Klara May Get more from Klara May on Patreon

Take a few minutes to really pamper your skin with a thorough massage with a rich body butter. In this ritual you get a suggestion for a DIY body butter, but you can also use your favorite body butter that you already have at home. Treat every day as a gift 💕

Day 26: Refresh and Replenish | Klara May Get more from Klara May on Patreon

Treat yourself to a month of free self-care rituals 🥰

Klara May's gift Claim your spot now to join Klara May's Serenity Starter tier