Home About Free Resources Work With Me Journals Mindset Shift Journal Fueled Journal SHIFT Journal Guides Dine Smart Performance Ladder 15 Min to Fuel Fuel Her Products I Love Weight Loss Microdosing Longevity Skincare Sexual Health Contact Book a Call
90-day journal · physical + digital
Fueled
A 90-Day Guided Journal
for Female Athletes
Come home to yourself.

A place for her to
come home to herself.

Fueled is a 90-day guided journal for female athletes 13 and up — daily reflections, body awareness, and the honest space nobody else is giving her.

Buy the physical journal — $29.99 on Amazon Download the digital version — $17

Physical ships via Amazon · Digital delivered instantly to your inbox

What this is

Not a training log.
Not a food tracker.

Most female athletes spend their energy performing — for their coaches, their teammates, their sport. This journal gives them somewhere to just be.

Every day begins with a quote written just for her. Then a few minutes in the morning to set intention, practice gratitude, and check in with her body — not to grade it, just to notice it. A few minutes at night to release what she's carrying and close the day gently. Once a week, a deeper reflection page where she zooms out and reconnects with who she's becoming.

Over 90 days, something shifts. She starts to hear herself more clearly. She starts to trust herself more. She starts to feel less at war — and more at home.

5–10 minutes a day

Simple enough to do consistently. Meaningful enough to matter.

Any sport. Any level.

Built for female athletes 13 and up — soccer, swimming, basketball, track, volleyball, dance, and everything in between.

90 days. Real change.

Not a quick fix. A slow, steady practice of coming home to herself — one page at a time.

What's inside

90 days of coming back
to yourself.

Every page is designed to take 5–10 minutes. Simple enough to do consistently. Meaningful enough to matter.

1
Daily quote

A unique quote written specifically for female athletes — one for each of the 90 days. Quote 90 is written for the girl who made it all the way through.

2
Morning anchor

Three short prompts to set intention before the day takes over. Takes three minutes. Changes how the whole day feels.

3
Gratitude

Three things — big, small, or somewhere in between. Builds the muscle of noticing what's good even when things are hard.

4
Body check-in

How did her body feel today? How was training? Energy? Did she fuel enough? Not a grade. Not a tracker. Just awareness — the kind that builds trust over time.

5
Release space

A place to put down what she's been carrying. The worry. The feeling. The thought that's been taking up space. Let it land here.

6
Evening landing

One moment to remember. One kind thing to say to herself before she closes the page. Ends every day gently.

7
Weekly reflection

13 weekly pages for deeper noticing. A letter to herself. A vision check-in. What she wants more of, less of. Intention for the week ahead.

8
Front and back matter

Values exercise, vision page, and body appreciation list at the front. 60 return-to prompts and free write pages at the back.

Sample daily quotes

90 quotes. One for each day.

Every daily page opens with a quote written specifically for female athletes.

Day 1

"Your body is not a problem to be solved. It's a home to be lived in."

Day 18

"You are allowed to take up space. On the field, in the room, in your own life."

Day 41

"The goal was never to be the smallest. The goal was always to feel the most alive."

Day 89

"There is a version of you on the other side of this that is so glad you kept going."

Courtney Mericle
About Courtney
"I built this journal because I needed it at 14 — and nobody gave it to me."

I'm Courtney — a certified life coach, breathwork facilitator, and co-owner of Surge Athletics in Colorado. I spent from age 16 to 40 in a complicated relationship with my own body. I was an athlete. I worked hard. I looked completely fine from the outside.

I wrote Fueled because I keep meeting girls who are already in the early stages of what I went through — and nobody is giving them the real information or the honest space to work through it.

This is the guide I needed at 14.

Certified Life Coach · Breathwork Facilitator · Certified Personal Trainer · Co-owner Surge Athletics since 2010

Get your copy

Two ways to get the journal.

Most Popular
Physical Journal
$29.99

Ships via Amazon · Paperback · 7×10 inches

  • 116 pages — 90 daily + 13 weekly
  • Beautiful 7×10 matte cover
  • All front and back matter included
  • Perfect gift for a female athlete
  • Ships to your door via Amazon
Buy on Amazon
Digital PDF
$17

Instant download · Print at home or use on any device

  • Same full content as physical version
  • Delivered instantly to your inbox
  • Print as many times as you need
  • Works on any device or tablet app
  • No shipping wait — start today
Download the PDF
Quick answers

You might be wondering

The Fueled Journal is written specifically for female athletes ages 13 and up. Whether she plays soccer, swims, runs track, dances, or plays any other sport — if she's a young female athlete who could use a space to check in with herself, this journal is for her. It's also a thoughtful gift from a parent or coach who wants to support her inner life, not just her performance.

The content is identical — every page, every prompt, every quote. The physical journal is a printed paperback that ships through Amazon. The digital version is a PDF you can download instantly, print at home, or use on a tablet. If she loves writing by hand, the physical journal is a beautiful choice. If you want it right now or want to print it yourself, the digital version is perfect.

The journal is designed to be used daily, but life happens — especially for athletes. If she misses a day, she picks it back up the next day. The goal is consistency over time, not perfection. Even doing it most days will create a meaningful shift over 90 days.

No — and that's intentional. The Fueled Journal is not a food tracker. It includes a body check-in section where she can notice how her energy and fueling felt, but it's not a calorie log or a "what did you eat today" tracker. This journal is about building body trust and self-awareness, not monitoring intake. It's safe for athletes at any stage of their relationship with food and their body.

Absolutely — the physical journal makes a beautiful, meaningful gift for any female athlete in your life. It pairs well with the Fueled 8-Week Program if you're looking for a complete support package. For gifting, the physical copy on Amazon is the easiest option — you can ship it directly to her.

She deserves a place
that's just hers.

90 days. 5 minutes a day. A practice of coming home to herself — one page at a time.

Buy the physical journal — $29.99 Download the digital version — $17