Steady Starter: A Body-Based Reset (Free)

For the days when everything feels like too much.

This free starter is one full section of Steady, my workbook for women who are holding a lot and still looking for their footing. When the mind can't think its way out, the body can help lead the way back. These pages show you how, in small, doable steps.

Inside you'll find a welcome note from me, a menu of movement for full-energy days, bare-minimum days, and everything in between, and a 10-minute steadying walk. There are also prompts for low-energy days (including the Friday Rage Clean) and a simple weekly plan.

You don't need to be athletic or motivated. Five minutes counts. Baby steps are still steps.

Details: 10-page printable PDF, 6×9 format. Print it or fill it in on a tablet.

About the guide: Marie Gagliano, PhD, LPC, is a counselor, school psychologist, former D1 athlete, and mom of four.

This is a self-guided educational resource, not therapy or a substitute for professional care.