“May we take small steps to dismantle our minds' walls. May we stand before the dark forest and look for what shimmers in its shadows. May we learn to look for goodness and beauty in hard places. May we root our feet into the ground, stop our escape, and lean into the silence gathering around us.

Together, may we learn keen sight.” - Sarah Blondin

Getting out of a mental rut and refocusing on your health goals can be challenging, but with a structured approach, it becomes MANAGEABLE.

Here are three steps to help you re-energize and show up for yourself:

1. Reset Your Mindset

1. Reflect and Acknowledge: Take a moment to recognize and accept your current feelings without judgment. Reflect on what might have caused this rut (this will help you in the future)

2. Reframe Your Thoughts: Shift your mindset from negative to positive. Remember WHO THE F*CK YOU ARE! Look at all the things you thought you couldn't endure in the past but DID and you are HERE, ALIVE. Time to remind yourself just how capable you are.

3. Set Intentions: Define 1-2 clear, simple, positive intention(s) for each day. Focus on small, achievable actions that align with that intention. Make is easy to succeed!

2. Create a Structured Plan

1. Set Specific Goals: Break down your larger health goals into smaller, actionable steps. This makes them less overwhelming and more attainable.

   • Want to get stronger in the gym? Eat at LEAST 100g of protein per day, follow a training plan, and recover hard.

   • Want to increase your hiking endurance? Strengthen your ascent & descent muscles in the gym, add plyometrics for stability, and get on the trails.

2. Schedule Your Activities: Plan your workouts, meals, and self-care activities in advance. Use a planner or online calendar to allocate specific times for each activity (this prevents energy-wasting activities).

3. Engage in Energizing Activities

1. Move Your Body: Engage in physical activities that you enjoy, such as hiking, yoga, or a gym workout. Exercise releases endorphins, which boost your mood and energy levels. Don't rely on a good mood and energy influx to start these activities.

2. Fuel with Nutrition: Focus on nourishing your body with balanced meals. Choose foods rich in nutrients that support mental clarity and physical energy. Leave some room for soul-food/treats, but know sugar and processed foods may cause crashes, low energy, and poopy digestion (or lack thereof LOL)

3. Practice Mindfulness: Incorporate mindfulness techniques like meditation, deep breathing, or gratitude journaling. These practices can reduce stress and enhance your overall well-being [gratitude directly combats anxiety!]

Remember, consistency builds confidence, self-trust, and strength.

Showing up for yourself every day, even in small ways, can create a significant positive impact on your mental and physical health🌟