Claire Wollard Wellness

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St. Louis, MO
Claire Wollard Wellness

Claire Wollard is a Certified Functional Nutrition Counselor & Health Coach.

Claire empowers women in midlife who don't feel like themselves feel strong, energized, and confident through protein-focused nutrition and simple, sustainable lifestyle habits.

12/24/2025

✨ ADVENT WELLNESS CHALLENGE DAY 24: BE IN THE PICTURES ✨**

Tonight is Christmas Eve.
And today’s action has nothing to do with food, movement, or routines.

👉 **Be in the pictures.**

Don’t step out because you don’t like how you look.
Don’t hide behind the camera.
Don’t wait until you feel “better,” “leaner,” or “more confident.”

These photos aren’t about your body.
They’re about your **presence**.

One day, these pictures will be priceless —
to your kids, your family, your people.
They’ll see love. Laughter. Safety. Home.
Not the things you’re critiquing in the mirror.

Your body has carried you through another year.
It deserves to be remembered **as part of the story**.

✨ **ACTION:** Get in the photo tonight.
Smile. Hold your people close.
You belong in the memory. 💛🎄

Merry Christmas Eve.

12/21/2025

✨ ADVENT WELLNESS CHALLENGE DAY 23: CHOOSE ONE 2026 HABIT ✨

As we head toward a new year, let’s do this differently.
Not more goals.
Not more rules.
Just one habit you can actually keep. 💛

Today’s Wellness action:
👉 Choose ONE habit to carry into 2026.

Not the perfect habit.
Not the hardest habit.
The one that feels supportive and realistic.

A few ideas if you need inspiration:
• Protein at breakfast
• Water before coffee
• A daily walk
• Strength training 2–3x/week
• A consistent bedtime
• 5 minutes of morning light
• A calm evening routine

Consistency beats intensity every time — especially in midlife.
One habit, repeated, changes everything.

✨ ACTION: Comment the ONE habit you’re choosing for 2026.
I’ll be cheering you on every step of the way. 💛

12/20/2025

✨ ADVENT WELLNESS CHALLENGE DAY 21: WRITE A WIN LIST ✨

If you’re quick to notice what didn’t go well this year…
today is your gentle pause to see what DID. 💛

Today’s Wellness action:
👉 Write a list of 5 health wins from this year.

They don’t have to be big.
They don’t have to be consistent.
They just have to be true.

Your wins might look like:
• You added more protein (even some days)
• You started walking or moving more
• You learned to listen to your body
• You handled stress differently than before
• You didn’t quit — even when life got busy

Why this matters (especially in midlife):
⭐ Builds confidence + self-trust
⭐ Reinforces progress (not perfection)
⭐ Reduces all-or-nothing thinking
⭐ Makes consistency easier moving forward

You are not starting from zero.
You are building from experience.

✨ ACTION: Comment ONE win you’re proud of this year — big or small.
Let’s celebrate each other. 💛

12/19/2025

✨ ADVENT WELLNESS CHALLENGE DAY 19: LOWER YOUR SUGAR (JUST FOR TODAY) ✨

This is not a “cut out sugar forever” moment.
It’s a one-day experiment — that’s it. 💛

Today’s Wellness action:
👉 Choose ONE source of added sugar to skip today.

Just one.
Not all the things.
Not perfection.

Examples you might choose:
• sweetened coffee creamer or syrup
• soda or sweet tea
• afternoon candy or cookies
• late-night dessert out of habit

Why this matters (especially in midlife):
⭐ More stable energy
⭐ Fewer cravings later in the day
⭐ Better sleep tonight
⭐ Improved blood sugar balance
⭐ Less “wired but tired” feeling

Pay attention tonight and tomorrow morning —
how do you sleep? How do you feel when you wake up?

✨ ACTION: Comment what sugar you’re skipping today — or drop a 🍬 if you’re in but keeping it simple.

One day. One choice. Big awareness. 💛

12/17/2025

✨ WELLNESS CHALLENGE DAY 16: DECLUTTER YOUR EVENING ROUTINE ✨

If your nights feel rushed, restless, or wired-but-tired…
it’s probably not you — it’s your routine. 💛

Tonight’s Wellness action is simple:
👉 Remove ONE thing from your evening that disrupts your sleep.

Just one. Not a full overhaul.

Some ideas:
• scrolling in bed
• late-night snacking out of habit
• working on your phone after dinner
• watching stressful shows before sleep
• checking email “one last time” (we all do it 😅)

Why this matters (especially in midlife):
⭐ Better sleep quality
⭐ More stable hormones
⭐ Fewer late-night cravings
⭐ Easier mornings
⭐ More consistent energy

Think of this as making space —
for rest, recovery, and a calmer nervous system.

✨ ACTION: Comment what you’re removing tonight — or drop a 🌙 if you’re keeping it simple and logging off earlier.

Small changes at night = better days ahead. 💛

12/16/2025

✨ WELLNESS CHALLENGE DAY 15: SLEEP CONSISTENCY ✨

If your energy is unpredictable…
your cravings feel louder at night…
or you wake up already tired —
sleep timing might be the missing piece. 😴

For this week's wellness challenge:
👉 Choose a bedtime and aim to be in bed at the SAME time each night.

Not earlier.
Not “perfect.”
Just consistent.

Why this matters (especially in midlife):
⭐ Regulates hormones that control hunger + fullness
⭐ Improves energy, mood, and focus
⭐ Supports metabolism and muscle recovery
⭐ Helps your body actually use the healthy habits you’re working on

Think of bedtime like a meeting with your future self.
You don’t skip it because you’re tired —
you go so you won’t be.

✨ ACTION: Comment with your biggest sleep challenge below ⏰
Let’s normalize protecting our sleep like it matters — because it does. 💛

12/11/2025

✨ WELLNESS CHALLENGE DAY 11: RESTAURANT PLATE STRATEGY ✨

Holiday dinners, girls’ nights, work parties… they’re everywhere right now.
And listen — you don’t need to avoid eating out to feel good in your body.
You just need a strategy that supports your energy, not drains it. 💛

Today’s Challenge Action:
👉 Choose a restaurant (or party) plate strategy before you sit down to eat.

Here’s the simple formula I teach my clients:

1️⃣ Protein First

It keeps you full, stabilizes blood sugar, and helps prevent overeating later.
Think: chicken, steak, fish, eggs, pork.

2️⃣ Add Color

Veggies or fruit = fiber + nutrients = happier hormones + digestion.

3️⃣ Pick One “Fun Food” On Purpose

A roll, fries, dessert, cocktail — not all of them, just one that feels worth it.
Intentional choices → no guilt, no spiral.

This isn’t restriction.
This is you feeling empowered at the table… instead of reacting to the moment.

✨ ACTION: Tell me your go-to “fun food” when eating out — I’ll go first in Stories!

You can enjoy the season and support your health. It’s not either/or. 💛

12/09/2025

✨ WELLNESS CHALLENGE DAY 9: UPGRADE ONE SNACK ✨

Snacking doesn’t have to derail your energy —
in fact, the right snack can actually boost it. ⚡️

Today’s Challenge action:
👉 Swap ONE carb-only snack for a protein-powered option.

Instead of…
• crackers
• chips
• cookies
• pretzels
• candy bars

Try…
⭐ Greek yogurt
⭐ Cheese stick + nuts
⭐ Turkey or ham roll-ups
⭐ Cottage cheese + berries
⭐ Protein shake
⭐ Hard-boiled egg
⭐ Beef jerky

This is not about restriction — it’s about supporting your body so you:
✔️ stay energized
✔️ avoid the afternoon slump
✔️ feel more satisfied between meals
✔️ control cravings later in the day

✨ ACTION: Comment which snack you’re swapping today — I’ll share mine in Stories!

Small upgrade, big payoff. You’ve got this. 💪💛

12/08/2025

✨ WELLNESS CHALLENGE DAY 8: TRACK PROTEIN FOR ONE DAY ✨

Today’s action is all about awareness — not perfection. 💛
👉 Write down your protein for each meal today.

No grams.
No counting macros.
No stress.

Just… “Did my meal include a solid protein source?” ✔️

Why this works:
⭐ Brings cravings + energy patterns into focus
⭐ Helps you see where small upgrades can make a BIG difference
⭐ Supports metabolism + muscle in midlife
⭐ Boosts confidence in your choices

Quick cheat sheet for success:
• Aim for protein at every meal
• At least 30g is a great guideline — but don’t obsess
• Keep it simple: eggs, Greek yogurt, chicken, fish, cottage cheese, protein shakes

✨ ACTION: Comment which meal you’ll focus on most today:
Breakfast 🍳 | Lunch 🥗 | Dinner 🍽️ | Snacks 🧀

Your awareness today → more energy tomorrow. You’re doing amazing! 🙌✨

12/07/2025

✨ WELLNESS CHALLENGE DAY 7: SUNDAY RESET — CHOOSE 3 DINNERS ✨

Let’s set ourselves up for a low-stress, high-energy week. 💪✨
Instead of planning seven dinners (which can feel like a full-time job this time of year)…
👉 Just pick THREE.
Simple. Realistic. Momentum-building.

Try using this quick formula:
⭐ Protein First (chicken, fish, beef, pork)
🌈 Add Color (veggies you enjoy!)
🍽️ Keep Carbs Smart + Satisfying (rice, potatoes, fruit, etc. if you don't have metabolic health concerns)

A few easy ideas if you need them:
• Sheet-pan chicken + veggies
• Chili with avocado
• Eggs + bacon/sausage
• Hamburgers + green beans

Planning ahead — even a little — saves energy for the things that matter more this season. 🎄

✨ ACTION: Comment ONE dinner you’re putting on your list this week!
Let’s swap ideas + inspire each other. 👇🍽️

12/04/2025

✨ DAY 4: 5-MINUTE MORNING RESET ✨

If your mornings feel rushed, scattered, or “go-go-go”…
today’s Challenge action is your gentle reset.

👉 Take just 5 minutes this morning to ground yourself. Your day will go so much better!

Here’s your simple routine:

1️⃣ Drink a full glass of water
(before coffee, if possible — game changer for energy + cravings)

2️⃣ Take 3 slow, deep breaths
(inhale calm, exhale tension)

3️⃣ State one thing you're grateful for
(And, yes, there is always something to be grateful for!)

These tiny moments compound.
This is how midlife women build steady energy, better focus, and a calmer, more centered day… one morning at a time. 💛

✨ ACTION: Comment what you're grateful for today — I’ll share mine in the Comments below!

12/03/2025

✨DAY 3: ADD PROTEIN TO YOUR NEXT MEAL ✨

Today’s action is super simple →
👉 Add one protein source to your very next meal.

That’s it.
No tracking. No perfection. No overthinking.

Why?
Because for women in midlife, protein is one of the fastest ways to improve:
⭐ energy
⭐ cravings
⭐ blood sugar
⭐ metabolism
⭐ mood + steadiness
⭐ strength + muscle maintenance

Don't stress about a full overhaul —
you just need one small upgrade you can repeat tomorrow.

Try one of these easy adds:
• Chicken or Turkey
• Ground Beef
• Eggs
• Greek Yogurt
• Protein shake
• Tuna packet
• Cheese stick & nuts

✨Comment which protein you’re adding to your next meal! Better yet, share a picture!📸
Small daily steps → strong start to January. 🩷

Address

St. Louis, MO

Telephone

+13144966831

Website

http://clairewollardwellness.com/

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