If you’ve ever felt overwhelmed by the idea of “getting healthy,” you’re not alone. Most women dive in trying to change everything at once… and end up quitting because it’s just too much. That’s why I created the 3 Wellness Zones: a progressive path that meets you exactly where you are and grows with you.
Each zone is a season of growth, designed to make your wellness journey sustainable, empowering, and effective. You’re not just making short-term changes. You’re building a lifestyle rooted in longevity, strength, and wisdom.
I want you to identify which zone you are in based on your experience and lock in for this program.
Zone One: Beginner’s Sanctuary
For the woman just starting (or starting again).
This is your foundation, the space to feel safe, seen, and successful from Day One. Here’s what’s expected of you in zone 1.
- Mindset: Show up without pressure or comparison. You’re not behind.
- Movement: Begin building the habit. Schedule 1 hour daily and just move.
- Wellness Habits: Hydration, sleep, and stress management are the real MVPs.
- Nutrition: Clean it up. More protein and whole foods, less processed junk, fried foods, and sugar (including sugary drinks).
Why it works: Small, consistent steps rewire your brain. You’re not failing, you’re forming habits.
Below are your Zone 1 benchmarks for each day.
GOAL: Show up and commit to learning.
- Eliminate sugary drinks and fried foods
- Carve out 1 hour for movement
- Drink 2–3 liters of water
- Get 7–8 hours of sleep
- Increase protein and whole foods
Zone Two: The Activation Phase
For the woman gaining momentum and ready to level up.
You’re no longer dabbling. You’re integrating. This is where structure meets sustainability.
- Mindset: You’re becoming her, the woman who follows through.
- Movement: More structured workouts 3–5x/week, progress with purpose.
- Nutrition: Start prepping, learn about macros, continue to eliminate sugar & processed foods.
- Lifestyle: Sync health goals with your actual life. Not a task..:your identity.
Below are your Zone 2 benchmarks for each day.
GOAL: Level up with intention. Add structure and consistency without overwhelm.
- Workout 3–5x each week
- Incorporate mobility flows
- Begin simple meal prep
- Add protein and fiber to every meal
- Eliminate all processed foods
Zone Three: The Empowerment Phase
For the woman living the lifestyle and now refining it.
You’ve built the habits. Now you dial in the details to unlock specific results.
- Mindset: You’re not trying anymore. You are a healthy, strong woman.
- Movement: Train with intention…progressive overload, mobility, tracking.
- Nutrition: Go to www.tru.macros to calculate your custom macros. Use the nutrition plan + recipes to eat for aesthetics, performance, or both.
Lifestyle: Optimize recovery, track biofeedback, and lead yourself daily.
Below are your Zone 3 benchmarks for each day.
GOAL: Focus on performance, progression, and personalization.
- Moving from “exercising” to “training”
- Strategic workouts with progressive overload
- Advanced mobility and breathwork
- Follow personal macros with whole food recipes (trumacros.com)
This journey isn’t about rushing. It’s about rising, one powerful step at a time.
By breaking it down into phases, we reduce overwhelm and increase your chance of real, lasting change. Your habits are becoming who you are. Let each small win build your endurance.
Remember that you can do multiple rounds of this program, so whichever zone you start in, you can move to the next zone for your next program.
You’re not just changing your body. You’re transforming your life. ❤️
Let’s keep going,
Massy