5 Tips to Help You Rise Up

I want you to know that I completely understand how exhausting and difficult it can be to lose weight and reach your goals. I was 50 pounds overweight not long ago and I struggled with disordered eating habits. Even after losing the weight, I still struggle! Some days I will eat horrible or get down on myself, other days I feel amazing! I think that’s life. What’s important is how you get back up again after you fall. 

Have you ever experienced that feeling of guilt? Feeling like a failure because you got out of your routine again and you can’t seem to pull yourself out of the hole? I’ve been there! I know it’s so, so hard. I get it.  I’ve learned that I have to just keep showing up for myself. This looks different every day, and it’s not always done right. But the more self love I can show myself, the better off I am.

Many of you might know that my motto is “just show up.” Sometimes I feel like every day I have to stand up, rise up again, and Just Show Up. Once I’m at the gym, I’ve won. Once I’ve made a healthy meal, I’ve won. I have to just keep showing up… ever day. BUT.  I also have days where I’ve completely failed and I feel like all my progress has been to waste and I want to quit. I have to remind myself to just keep showing up. These 5 tips are things that I do WEEKLY to help me stay focused and get back on track.

99147800-352-k802025I hope these tips help you get out of the funk and rise up. You are capable of reaching all your goals and more. Don’t ever quit. Keep moving forward. We’re in this together. Welcome to this community of sister friends, a group of women who show up for ourselves every day. I’m so glad you’re here. (and I believe everything happens for a reason and you are MEANT to be HERE.) You are never alone, never crazy, and always right where you’re suppose to be.

1. Give yourself Grace & Positive Affirmations  

Be gentle with yourself. Speak to yourself like you would a friend or family member. Speak Love, Absorb Light. Give yourself grace. You are only human. There is no guilt, no shame. You did nothing wrong. You are perfectly imperfect. Look yourself in the mirror and tell yourself ” I love my body. I am right where I’m suppose to be. I trust this process. I am capable of reaching my goals. I am awesome.” Say it with intention! Repeat it over and over again until you start to believe this truth.

2. Start Small 

Give yourself small, realistic goals that you know you can reach. Accomplishing these small mini goals will help develop confident within yourself. This confidence will give you credibility for yourself, so you start to believe the things you say you’re going to do. As you’re getting back into it, now is not the time to make a huge amazing goal. Keep it simple. Start small. Give yourself several mini goals throughout the day that are realistic and attainable.

3. Drink Lots of Water 

Not only will this naturally cleanse your system and get rid of any excess bloat and waste, but it will begin to rejuvenate you and give you energy! Water is so, so important. It’s our bodies natural way of “detoxing.” Drink up! Add a straw, get a new water bottle, add some flavor, do what you need to do to get that extra water in.

4. Get Outside for a Walk 

Being outside in nature is so good for the soul, and something I think a lot of us forget about. There is no pace requirement or grand plans, just go out for a soul searching, mind cleaning walk. Let that fresh air absorb into your skin and lungs, take deep breaths and thank the Universe for it’s existence. As you walk, go through a quick gratitude practice. List off several things that you’re thankful for. (I am thankful for that tree. I am thankful for my awesome feet. I am thankful that I am back on track.) Anything! Just start listing off things you see or feel around you. Feeling that gratitude will automatically give you joy and a new sense of peace.

5. Manifest your Goals & Identity 

Your identity creates your beliefs. Your beliefs create your behavior. Begin to identify yourself with the person that you want to become. I also like to call this “fake it till you make it.” This means you being to ACT as if you ALREADY ARE the person that you want to be. Your beliefs drive your identity! So if you start to believe you are at your goal and you are this person you want to be, you will start to identify with that. I know it sounds crazy, but I promise it can work. You can even write statements out like, “I am the type of person that…..” I have reached this goal and I feel amazing.” I believe I am capable of …..” Act as if it is true, and it WILL be true. Beliefs + action.


Published by Samantha Mellen

Certified personal trainer & health coach helping women transform their lives through fitness, abundant mindset coaching and internal peace. Mom of two boys, living life in Alaska.

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