Monday

Sponsored By:

“Think like a queen. A queen is not afraid to fail. Failure is another stepping stone to greatness.”

-Oprah Winfrey

Welcome to Monday! Today, we're chatting about:

• Serena Williams’ self-care mantra

• How to prevent soreness from working out

• The protein bar that won’t leave you hungry in an hour

• Ways to hydrate after exercise

The Self-Care Routine Serena Swears By

Serena Williams has been a symbol of power and resilience for decades, but now, she’s reminding us that rest is part of the equation, too. In a recent post from her yoga mat, the 23-time Grand Slam champ shared a mantra that’s worth adopting: “I will Rest. I will Recover. I will Recharge. I will Repeat.”

There’s something comforting about hearing that from Serena. She’s not training for Wimbledon anymore, but she’s still got routines, and they now revolve around peace. Whether she’s stretching, meditating, or recovering, her energy is intentionally calm.

Serena has said recovery was a huge part of her success as an athlete, and it’s clear she sees rest not as a reward, but a tool. That mindset shift is big. It's the difference between crashing after burnout and simply recharging because you deserve to.

So if you needed permission to take a breather today, Serena’s already given it. Now it’s just up to us to repeat it.

Feel Sore After Workouts? Try This

Soreness after a workout might feel like a badge of honor, but too much can be a red flag. Building a better post-workout routine can reduce next-day aches, help prevent injury, and support muscle growth.

Start with a 10–15 minute cool down. Low-intensity movement like walking or light cycling helps the body ease back into rest mode and avoids sudden blood pressure drops that can cause dizziness. Skipping this step is common, but it's one of the most effective parts of recovery.

Next up: foam rolling. Think of it as a DIY massage. While the science is still evolving, one study showed that those who foam rolled after leg day could sprint faster and jump farther two days later. It’s low-risk, and many people swear it helps.

Stretching may not be flashy, but it works. It supports flexibility and can reduce long-term injury risk. Aim for gentle movements—no pain, just a light pull—and hold each stretch for 30 seconds.

Finally, protein helps rebuild the tiny muscle tears created during exercise. Whether it’s chocolate milk, tofu, or a handful of almonds, getting protein soon after moving your body can help strengthen it in the long run.

The Protein Bar That Won’t Leave You Hungry in an Hour

While protein bars can be a convenient option, let’s face it: Most overpromise and underdeliver. They’re either packed with sugar, low in actual protein (most don’t even hit 20g of protein!), and leave you hungry an hour later. If you’ve ever taken a bite of one and thought, “Why am I eating this again?”—you’re not alone.

David is different. We love it because it’s the protein bar that actually delivers. Each bar delivers 28g of high-quality protein (and zero sugar) in just 150 calories, with a complete amino acid profile (don’t know what that means? Don’t worry—just know your body absorbs it better and uses it more efficiently). No junky fillers, no weird aftertaste—just solid nutrition in flavors you’ll actually want to eat.

It’s the kind of everyday support that helps you feel good and stay full whether you’re running errands, heading to a workout, or just trying to avoid a 3 p.m. crash.

Try David today—buy 4, get the 5th free.

Click here to browse flavors and see why David is the protein bar people stick with.

Thank you to David Protein for sponsoring Note To Self. 

What to Drink Before and After Exercise

Whether it’s a hike, a hot yoga class, or a sweaty game of pickleball, hydration is key, but plain water might not always cut it. When you sweat, you’re not just losing water. You’re losing salt and other minerals your body needs to function.

Salt, specifically, plays a big role in how your muscles and nerves work. That includes your heart. Lose too much of it through sweat and you might find yourself lightheaded, crampy, or oddly irritable. Athletes can lose up to 2,000 milligrams of sodium per liter of sweat, and more if they're wearing gear or playing in the heat.

The good news? You don’t need fancy drinks to replenish. A homemade mix of water, a bit of salt, and a splash of lemon works in a pinch. Or eat your hydration with fruits like pineapple and watermelon.

If you’re exercising for more than 45 minutes, especially in the heat, a sports drink with sodium and 6–8% carbohydrates can help with energy and recovery. And for the cool down? Don’t knock chocolate milk. It’s a favorite among athletes for a reason.

A Note From Us

A Note From Us

Parting Thoughts

• ✅ True or False? True. Gentle stretching boosts blood flow, oxygen delivery, and alertness — it's like a slow, kind wake-up call for your body. Plus, it signals your brain that it’s time to start the day with intention.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!