Using the Soulvia Tracker to Stay on Track – Even on Off Days

Using the Soulvia Tracker to Stay on Track – Even on Off Days

Jump to a Section:

• 💧 Hydration Tips
• 📄 Meal + Protein Ideas
• 📈 Mood + Energy Check-In
• 🏃 My Movement Story
• 📝 Final Reflections

The Soulvia Wellness Tracker is something I made for women who want to feel better without the pressure to do it all. It’s simple, flexible, and meant to work with your real life — not against it.
If you’re subscribed to Soulvia, you’ll get the tracker sent right to your inbox.

💧 Hydration Section

Check off every 8 oz of water. I aim for at least 64 oz a day, but the tracker keeps me honest when I’m busy or forgetful.
One thing that really helped me boost my water intake was flavor. I use electrolyte packets to give it a little taste. It makes a big difference. Some days I’ll add fruit slices to my water, and it instantly feels more refreshing. Little things like that actually encourage me to drink more without it feeling like a chore.

Here are a couple different sugar free water enhancers to quench your thirst:

Ultima Replenisher Electrolyte Packets – Variety Pack https://amzn.to/4jdEaVm

Liquid I.V. – https://amzn.to/3YZYWk9

Brimma Fruit Infuser Water Bottle – https://amzn.to/3SV13C5

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🍽️ Meals + Protein Log

When your appetite is low, you have to be intentional. I log when I eat and how much protein I got in. It helps me recognize if I’m fueling enough.
For me, I forget to eat. Not because I’m skipping meals on purpose. I just don’t feel hungry. Setting phone reminders to nudge me to eat has honestly helped more than anything. I also keep protein shakes on hand so I’m not running on empty. It’s not about perfection — it’s about making sure your body has what it needs to function and heal.

Here are some of my go-to shakes (and snacks!) that help when I’m short on time or just not feeling hungry. Hopefully you find a favorite too!

Core Power Elite High Protein Shake 42g Protein (absolutely my favorite!)- https://amzn.to/43bVaGX

Core Power Protein Shake 26g Protein – https://amzn.to/43ciaWf

Orgain Organic Vegan Protein Powder 21g Protein – https://amzn.to/4kRKD9V

Orgain Organic Protein 21g Plant Protein – https://amzn.to/4jr94da

Chomps Grass-Fed and Finished Original Beef Jerky 4g Protein – https://amzn.to/3FgLhhW

Saved the best for last! I honestly love this one just because it’s not chalky flavor or anything! My only advice is to mix it in a blender so that it is well blended.

Isopure Clear Whey Isolate Protein Powder 20g Protein – https://amzn.to/4k0Kfpk

As an Amazon Associate, I may earn from qualifying purchases. Thank you for your support.

📈 Mood & Energy Check-In

Circle how you feel at the start and end of the day. It shows you what’s shifting, and whether habits are helping.
I’ve actually noticed my mood has been so much better lately and I think it’s a mix of things. I go to therapy weekly, I listen to positive affirmations, and I’m reading this book called ‘Let Them’ by Mel Robbins. It reminded me to let go of what I can’t control and that mindset shift has changed everything.
Here’s two quotes from the book that really stuck with me:

*“But the fact is, most human beings have never done the work to understand themselves, heal their past, or manage their own emotions. If they haven’t done that for themselves, they are incapable of doing that for you and showing up in a way that you deserve.”*

*”When you Let Them, you make a decision to let people think negative thoughts about you. When you say Let Me, you focus on the one person who’s opinion truly matters-yours.”*

I hope something like that resonates with you too.
Now as for energy? The first few days after my dose I was dragging. Like… serious couch-potato level tired. VITAMINS!!! They helped a lot. I load up on magnesium, B vitamins, and yep — sometimes a cup of coffee gives me the kick I need. You’re not lazy, you’re adjusting. Give your body some love.

The Let Them Theory: A Life-Changing Tool That Millions of People Can’t Stop Talking about – https://amzn.to/43qtTPJ

Extra Strength Magnesium: https://amzn.to/4myXP59

B Complex: https://amzn.to/3H4yAY9

As an Amazon Associate, I may earn from qualifying purchases. Thank you for your support.

🏃 Movement Box

Even if it’s 5 minutes. Even if it’s stretching. Something is better than nothing. I log it to stay accountable without guilt.
At the start of my health journey, I began with a squat challenge. I did a set number of squats each day, and by the end of the month I had built up enough strength and motivation to add more stretches and keep progressing. You don’t have to start big, how you pace yourself is completely up to you. Just know this: I believe in you.
If I can do it, reaching 300 pounds, deeply depressed, in an unstable marriage, with a 1½-year-old and feeling unbelievably alone – then I promise, so can you. I had a cancer scare that turned out to be related to my hormones, and it shook me to my core. I have PCOS and the way I was eating was making me decline. My ex-husband wasn’t even going to be there for my procedure. That moment… that rock bottom… it’s what flipped the switch.
I reminded myself that my daughter needed me. I needed me. So, I pushed. I stayed consistent. I changed how I ate. And in 6 months, I dropped 50 pounds — naturally. No shortcuts, no gimmicks. Just steady effort, even on the hard days. If I can do it, you can do it. I’m rooting for you, always.

📃 Notes + Reflection

This is where I write what helped, what felt hard, and what to adjust. It’s not about rules — it’s about awareness.
I share all this because the tracker isn’t about being perfect — it’s about showing up for yourself in small, real ways. One box at a time.

Disclosure: Some of the links in this post may be affiliate links. That means if you click and make a purchase, I may earn a small commission — at no extra cost to you. I only share what I personally use and love. Thank you for supporting Soulvia.