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Trust your foundation ("Lessons from this summer" series)

Whew, life has been a little nutty for me the last couple of months and will continue through the summer. All good things, and I have a lot of fun things I want to share, so I'm creating a new series based on "Lessons from this summer." 🤩


First up: Trust your foundation!


With lots of fun travel this summer, I am really trying to be present and enjoy it all. AND there is a layer of anxiety around having a different sleep schedule, less control over what I eat/drink, not being able to get my usual exercise in, etc. Will it totally knock me off my routine? 🙃


I've realized how important it is for me to have a solid foundation in my daily habits helps keep me on track. And just as important for my mental health is TRUSTING that foundation is always there for me.


Note: pictures here are from my recent trip to Italy/Scotland with my sis and nephew 🙌


Morning me time
I made an effort to do my morning reflection time each day (and what better view than this balcony in Italy?!)

What do I mean by having a foundation?

My foundation is made up of the daily habits that I do on the regular to keep me grounded (notice I didn't say Every. Single. Day. but regularly). The things I know my mind and body need and that make me feel good. Specifically for me, these things are morning grounding, regular movement, nourishing foods, hydration, and rest.


I know that I feel better when I do these, and when I'm in a situation where I get out of my routine, that's okay. Those habits, that foundation, will be there for me when I am able to add them back in.


Lots of walking!
No yoga or weight training classes, but we walked a LOT (including dragging suitcases up & down so many steps!)

Do you have a solid foundation? Maybe you think you don't?

First of all, please give yourself credit for the things you actually ARE doing! You may take for granted the little things that are already a part of your routine (walking the dog, a regular bedtime, drinking a glass of water before you have coffee in the morning, a favorite weekly class). Take a moment to notice and appreciate those things!


Want to create/fortify a strong foundation?

  • Ready to start a new routine or add something to your foundation? Start SMALL, pick something achievable, and be patient!

    • What something you can commit to every day? 5 minutes of walking, 8 more oz of water, read one sentence or page in a book. You can always do more, but picking something that you'll actually do helps with....

  • CONSISTENCY is key - and doesn't mean perfection (start with a few days a week, then build up - give yourself grace!)

  • Small things add up. The more consistently you do your thing, the more of a habit it will become.


hydration is key
It was 90* in Italy, so we drank a lot of water! We had our water bottles with us, but supplemented with a lot of disposable. I love the caps that stayed attached!

Then once you have your foundation set (you do your thing MOST days - again, it's not about perfection!)...


TRUST your foundation!

  • Know that it's okay to live your life enjoy the treats, take the trip, etc

    • Treat yourself!

    • Foundations aren't about restriction! Life is to be lived!!

    • Where possible, find ways to add in your thing - take a walk, drink a glass of water, eat a vegetable, stop to breathe. And if it's just not in the cards, ok! NO GUILT!

  • When you have the opportunity to get back to your foundational habits, jump back in right away!

    • Notice if the urge to keep sliding the opposite way (hey, we're only human!!)

    • It's ok to start small: Even if it isn't all the things, pick one thing to help get you back on track

    • Remind yourself that you know what your mind and body need, these things actually make you feel good, and you've done it before

    • It might be hard, but you can do hard things! And it will be easier the next time :)

    • Note: Life happens. Sometimes it's not the good things that knock us off our routines. Relationship or job changes, losing a loved one, an illness or injury, moving, etc. Your foundation is still there for you, AND be sure to give yourself grace if it's taking you longer to get back into your groove. Please, ask for help if you need it! (I'm here if you need support!) ❤️

  • Begin again! Remember with a solid foundation, you're not starting from scratch, you're starting with experience!


Delicious meal - just what I was craving
Not every meal was pizza or pasta (most, but not every, LOL!). This was a delicious meal with fresh fish and veggies (below was the gelato we had after - yum!)

These are all things I'm reminding myself this summer as I've been traveling and out of my normal routine. Enjoy your life! And when you can, focus on the things you know make you feel good.


We've got this!! 🙌


For more about our amazing trip to Europe this summer, check this out 🤩 We definitely made the most of it and had plenty of treats (daily cappuccino/croissants and gelato, lots of sandwiches, pizza and pasta, wine, etc). AND it feels great to be back to my routine.



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