How To Get Out of a Funk & Feel More Like YOU Again

Hi my lovely!

OH MAN... what a winter this has been.

If you've been following me over the last month or so, you know that 2019 has been off to a bit of a rough start for me. From the highs of visiting Florida for a few days and seeing my fam/friends, to the lows of being sick for 2+ weeks and dealing with seasonal depression...

Despite all my goal setting, planning, organization, and good intentions to start off 2019 with a BANG, life doesn't always go according to plan.

Even though 2019 has been off to a slow start, I'm making a very serious effort to overcome alllll the things that I've let hold me back and get into a positive frame of mind to start #GSD SISTA.

I've shared my experiences on Instagram, but in case you missed how I'm getting out of this funk, you can listen to this podcast episode or this one.

I’m really glad I shared my lows and how I was moving through them, because those are the exact things that moved me from sulking, being sad, feeling sorry for myself — to completely lighting a fire under my azz to move forward and get past my funk.

There’s a fine line between extending grace to yourself when you’re at a low point — allowing yourself to feel sad, go through the motions and not beat yourself up.

But there came a point where I KNEW I could do better, be better, FEEL better. And even though I didn’t freakin feel like it 99% of the time, every day I’d force myself to do the things I knew I needed to in order to stop feelin funkay.

The biggest dial movers have been:

  • setting strict boundaries around social media

  • going outside for walks even if the weather suxxx

  • moving my body every single day (minimum 30 min)

  • eating mostly clean and GPF

  • journaling

  • speaking about it (hello, podcast aka my form of therapy! ha)

  • and MOVING. TF. ON. / not dwelling on the fact that I didn’t feel good 👏🏼👏🏼

Sometimes when you’re feeling down, you have to pull in the reigns a little bit more in certain areas.

For me, that’s looked like setting an actual schedule for when I’m on social and deleting it the rest of the time, taking pics of my food to stay accountable to my meals, planning out my days BY THE HOUR and filling it with all the necessary self-care things that I usually make the excuse “I don’t have time for these today” and therefore end up feeling like a bag of POO. 💩

If you’re feeling low, I feel you.

But sister hear me when I say this — YA GOTTA DO SOMETHING ABOUT IT.

The world needs that bright, joyful, confident version of you, and alllll the wonderful gifts you bring to this world, k? 💕🔥🤗

If you need to chat about it, I AM HERE. Reach out to me with what's going on and we can chat.

Let’s get you back on the path to being the strongest, healthiest, happiest version of YOU — don’t settle for any less!

Sending you so much love. Let's finish out the winter on a BRIGHT note!

xo

Julie

REAL TALK: Seasonal Depression & Feelin' Funky

Can I be 100% real with you?

This winter has been really freakin hard for me.

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I never believed that seasonal depression was a real thing. As a Florida girl, I saw the sun 360/365 days per year.

When I moved to Canada last year and experienced my first winter, I noticed that toward the end of winter (February specifically)... I didn’t want to do ANYTHING.

I no longer felt motivated to work out, eat healthy, go to work, clean my house... I literally would just sit and stare out the window for what felt like hours (and sleep, a lot 😴)

Fast forward to this year, I’m experiencing the same thing. I went to Florida, came home and was sick for two weeks, and thought that’s where my lack of zest for life was stemming from.

But truthfully it’s bugging the CRAPOLA out of me because I’m usually super motivated, driven, and going at full speed ahead. 🤷🏻‍♀️

Y’all know I’m not one to just sit around and sulk in my own misery, so I’m trying to do a few things to help:

☀️ take vitamin D religiously
☀️ move my body for at least 30 minutes every day, preferably in the morning
☀️ focus on eating greens, protein and healthy fats at every meal (GPF style)
☀️ meditating and journaling
☀️ spending time with people I love
☀️ and honestly just giving myself the space and grace to feel down, understanding that this season will pass

Mental health is something we often shy away from talking about, for fear of seeming weak or feeling exposed (like omgz, u mean she doesn’t have her shiz together alwayzz? 🙄)

But I want to share the GOOD and BAD on here.

I am human. You are human. We’re all just trying to figure it out.

If you’re struggling, I’m sending you a BIG HUG. 💕 please reach out and confide in someone, no matter how hard that may feel.

And if you want to learn more about what I’m doing to get out of this funk, you can listen to my latest podcast episodes:

I hope it offers you some comfort knowing that you’re NORMAL and you’re definitely not alone.

Sending you a BIG OLE VIRTUAL HUG. We can get through this!

xo

Julie

5 Tips to Get Organized After: Moving, Starting a New Job, or Traveling

Hello, gorgeous human!

I'm writing this snuggled up in my brand-spakin' new living room!!! If you follow me on Instagram, you saw that Mark & I recently moved into our new place. 

This weekend was a whirlwind of moving, decorating, shopping and trying to get everything sorted out — but it feels SO good to be back to writing on this bloggy blog. 

Since my mind (and our home, to be honest) are ALL OVER THE PLACE, I wanted to offer some words of encouragement for anyone who just: moved into a new place, started a new job, got home from traveling, or you're just feeling 'off' and need to refocus.

It's totally normal to feel discombobulated, but there are a few things you can do to get back into the swing of things in no time.

Here are a few ways I get organized after a big transition:

Photos by  Ellie Neely  | IG: @ellieonahill

Photos by Ellie Neely | IG: @ellieonahill

Schedule Out The Week Ahead

Whether you've just gotten back from a trip, you started a new job, or you've moved into a new place — chances are, your schedule has been all over the place. Take some time to sit down and plan out what you want to happen in the next week, HOUR BY HOUR. 

You can do this in a planner or on your iCalendar, but it's important to do it hour-by-hour (even if random things pop up and you stray a bit). Having my week planned down to the hour helps me to get (and stay) focused, since my mind tends to be all over the place after a big transition. This will shorten your adjustment time to your new situation dramatically

If you want to see more about how I plan for the month, week and each day, check this out: PLAN WITH ME | How I Set Goals and Get Organized Every Month

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Get Back Into Your Routine ASAP

After a trip or transition, your routines are likely off as well. This is usually when morning routines go out the window (what are thoooose? *has anyone seen that video??), your workout routine can become non-existent, and it feels like you're 'busy' but not getting anything done. 

Get back into your normal routine ASAP, as in the day you get settled. It may not be exactly what your old routine was, but try to make it similar in order to normalize your life as quickly as possible.

Here's my morning routine (that I'm doing as we speak, actually!) if you need some inspo:

  • Wake up, brew coffee, drink a shiz ton of water
  • Put in my contacts, scrape my tongue, brush my teeth
  • Meditate for 10 minutes (guided or just deep breathing)
  • Write my daily schedule in my planner + my top 3 to-do's
  • Journal + write (this blog post is today's focus!)
  • Head off to my workout

Yours can look similar or completely different, but adopting a morning routine has been proven to 10x your productivity, help you stay grounded & calm as you head into the day, and honestly just make you feel like a BOSS who tackled a bunch of tasks before you head to work!

Schedule Gym Time

GET YOUR BOOTY MOVIN' ASAP, SISTA!

Do something to get your body moving: go for a run, schedule a gym sesh, take the dog for a long walk while listening to a podcast, do yoga at home (I love yoga with Adrienne on YouTube)... whatever floats your boat!

This especially applies after vacation, because chances are your eating was a bit different than it usually is. Or, if you're like us and have to enjoy some pizza after you move (gotta be a nice host to the movers, ya know?) — moving your bod can be a great idea here, too ;)

*If you need some workout ideas, I've been sharing them on Instagram. Go to the 'fitnessing' highlight on my page for some ideas! There's even a 10-min workout on there, which would be a perfect place to start to get back into the swing of things.

Refocus on Healthy Eating Habits

Similar to your fitness routine, your nutrition habits may be a bit 'off' at this point, too. 

Instead of stressing out about how far you've gone off track with your nutrition and training, use that energy to focus FORWARD. What's done is done, so what can you do NOW to get back in alignment with the habits that make your body feel the best?

This is the time I like to prep a bunch of healthy food, start my morning with my fave smoothie, and get back into my GPF (Greens, Protein, Fat & Fiber) eating. 

If you need a little guidance for getting back on track, check out this article: 3 Simple Steps to Make Every Meal Healthy and Satisfying Using #GPF

Be Gentle & Give Yourself Some Time to Adjust

Change can be HARD. Really hard. 

Whether you've started a new job, moved into a new place, just got back from traveling, or life has thrown you some other inevitable curve ball — give yourself some space & grace to get back into the swing of things. 

You won't have it all together right away, and that's totally OK and normal!

The most important thing you can focus on is working every day to get a little bit closer to your goals, which starts by doing the 4 tips before this.

When you're disciplined with your schedule, treat your body well with movement and healthy nutrition, and give yourself some GRACE to adjust (meaning you don't beat yourself up if you don't get it 100% right after 2 days or even 2 weeks)... you're one step closer to living the life of your dreams.

As always, be GRATEFUL for this new chapter. This is an exciting time. Have fun with it! ENJOY the ride.

Use this new beginning to create whatever you want in your life.

I love fresh starts, so let this be a chance to refocus, get organized, and live your best. freakin. life.

CONGRATS ON YOUR NEW JOURNEY! Let me know: what are your favorite ways to get organized after a major life transition? Comment below or let me know on IG.

LOTS OF LOVE & HAPPINESS! xo,

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here

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GOOD THINGS TAKE TIME.

Good morning, my beautiful friend!

Every morning, I write morning pages, which is pretty much just 3 pages of freehand writing I use to get all of my thoughts out of my head and on to paper. I do this every morning, and it helps take ALL those crazy thoughts I have about my goals, what I have to do that day, and helps create the space in my brain to focus on other important things vs. trying to remember my 90-mile-long to-do list.

Today, I was reflecting on how LONG it takes for some things we want to come to fruition.

The saying is true: GOOD THINGS TAKE TIME.

Photo taken by Toronto-based photographer  Amin

Photo taken by Toronto-based photographer Amin

Things that are worth having genuinely DO take time: our dream body, career, relationship. It takes hard work and effort.

But when we're so focused on the outcome — "I won't be happy until I get to X goal" — it makes for a miserable ride along the way.

It's like knowing you have to go on a road trip across the country to get to your fave place in the world, California. But instead of driving a reliable car, downloading a bomb playlist, riding with the windows down, stopping to enjoy the sights along the way... you CHOOSE to drive your brother's shitty 2004 Honda Civic that breaks down every 100 miles, whose radio doesn't work, and instead of stopping to stay at hotels and do some sightseeing, you're just going to power through, pull 3 all nighters, get cracked out on coffee and suffer through until you finally reach the promised land of Santa Monica.

Knowing that your journey is a long one, don't make it any harder on yourself than it has to be.

ENJOY the ride. Let loose. Live a little. Have some freakin' fun, why don't ya?!

In terms of fitness & health:

Even if you're not where you want to be right now, enjoy your body & the process NOW. Take classes or do workouts you love. Eat in a way that makes you feel amazing — taking the time to cook and prepare your food so it tastes delicious. Celebrate your body by wearing what you want (i.e. a bathing suit) with no shame and don't just wait around til you feel 'good enough.'

Your dream body will come only as a result of loving, taking care of, and being kind to the one you have right now.

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In terms of your dream career:

Even if you're not making stupids amounts of money or doing what your soul feels called to do for a living right now, be grateful for all that you DO have. If you have a roof over your head, meals to eat and the means to read this right now... you're doing better than 90% of the world.

Plus, you're lucky to have ANY JOB in general. And if you truly don't like the job you're in, start taking steps to change that. Start a blog. Intern somewhere at night. Get the certification you need or go back to school on the side. THAT'S enjoying the process and being a part of actively creating the career of your dreams.

When I worked at my 9-5 advertising job, I was teaching group exercise classes on the side, then decided to get my personal training certification, which led to training clients, which led to me being able to leave my full-time job, which led to me being able to do this all online now. But had I just sat there and thought "woe is me... I hate my job... this is it for me." and didn't take steps to be an active creator of my future, I WOULD NOT BE WHERE I AM TODAY, and I certainly would not be continuing to build my dream career on a daily basis.

You just need a little courage. Courage builds confidence and trust, so every time you push the boundaries a bit on what you *think* you're capable of, you'll learn to trust yourself to take even bigger risks. Start small (or start big) but just START.

*side note of love* don't feed yourself the BS of "I don't know where to start" — you totally do. Don't let fear stop you. Take a baby step. What's one thing you can do TODAY that moves the needle in a positive direction? DO THAT.

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In terms of your dream relationship:

Even if you're single as a Pringle right now, enjoy yourself. I was single for 3. YEARS. before I met Mark. But that doesn't mean I was sitting in my room waiting for him to come knock down my door (which would have been near impossible because the chances of him randomly finding my apartment in Orlando from Canada is slim.... lol)

While I was single, I took the time to discover who I truly was, without a relationship defining me — as I let it with so many of my past boyfriends. I went on dates and called them "MANventures" (shout out to Jenn — this was our inside joke HA), I discovered hobbies I truly loved (teaching group ex. classes, becoming a personal trainer), reading books and listening to podcasts to improve my career and myself as a human.

Ultimately, when the timing was right — my hobbies, my career, my work in personal development — all aligned when I took a chance to intern at Strength Camp, which *you know the ending* led me to meet and marry the love of my life! Now I live in a totally different country (talk about a curve ball I never would've anticipated in my wildest dreams!), we're about to move into a new place together, and we're creating our dream life TOGETHER.

But that's all because I spent the time to truly figure out who I was, what I wanted, and enjoyed myself along the way.

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If you're interested, you can search Mark on my blog and there are plenty of posts about our moves/journey as a couple.

And I continue to enjoy myself (as best as I can) in ALL areas of my life today — even if they're not perfect — because WHY THE HECK NOT???!

Sure, these things take time. But what's the rush?

I've learned that the reason that our dreams don't manifest over night is because we have to become the person that's ready to handle that level of success.

For example, you say you want to win the lottery... but imagine you won $50 million tomorrow. Would you be the type of personal that's financially responsible enough to win that money and — more importantly — make it last? (so many of the winners just poo that money away. sad.)

Or say you want your dream boo to come into your life... what type of person are you being right now? Is your house cluttered with junk, or would you be proud to invite someone over? Are you carrying around emotional baggage from past relationships, or have you spent time working through all your old junk so that you don't carry that into a new relationship? Are you figuring out who you are individually so that when you meet him, you guys can become PARTNERS instead of searching for someone to fill a void that only *you* can fill?

These things take time, but they are so worth it.

While you're waiting patiently, become the person you want to be.

Because it's not about the outcome, it's about WHO YOU BECOME in the process of reaching that goal.

Always be a work in progress and never settle!

LOTS OF LOVE & HAPPINESS! xo,

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here


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6 Tips to Shift from Depression/Anxiety to a HAPPIER Life

*If you'd rather listen to this podcast, check out this podcast episode on the topic!

Hey sweets!

Today's blog post is a bit different than my usual upbeat/informational posts.

However, I think it's super necessary for me to be transparent with you about the struggles I go through: 1. so you can see that I'm a human, just like you and 2. hopefully inspire you to take control of your life. 

And after all, they say we teach what we need to learn. So I hope that by teaching you some of my tips, it reminds me to *actually* be consistent with these practices when I need a mood booster. Because as I always say, it's one thing to KNOW something, it's a totally different thing to actually IMPLEMENT it into your life. That's where the magic happens. 

Have you ever been in a funk that you can't seem to shake, no matter how many affirmations you repeat, bubble baths you take, gym sessions you have? It's like there's a dark cloud just looming over you, following you around. Sure, you're able to laugh and have a great time for certain periods and forget about it -- but then it comes back with a vengeance within a few days (or even a few hours)?

That's how I've felt, on and off for the past few months. Just 'off' -- for a lack of better words to describe it.

It's felt SO MF hard to feel positive, where that used to come naturally to me.

Self care has no longer been a luxury, but a NECESSARY part of my everyday routine. Otherwise, I'm in shambles. 

This is not to make you feel bad for me. Not in the least bit. Because I'm not here to leave you with a sob story about how I have anxiety and depression and how much my life sucks -- because my life is freaking amazing. 

But that's why I wanted to share this with you -- because if you've ever felt like you have EVERYTHING you could possibly need from the outside looking in to be grateful for, yet you still can't shake your tendency toward anxiety and depression -- I feel you. So deeply.  

While I can't cure or fix whatever's going on in your life, I CAN offer some tips to help you navigate this difficult season of your life. Here are some things I try to practice in my everyday life, especially when I'm deep into my own head and full of anxiety and sadness. I hope they help you, too!

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Photo taken by Toronto-based photographer Amin

1. Be introspective, but don't get stuck there. Focus on the solution instead of the problem.

Do you know WHY you're feeling anxious and depressed? Sometimes the answer is obvious -- you're feeling stuck in your job, you are unhappy in your relationship, whatever else is bothering you. 

But sometimes it's not as black-and-white. And sometimes even if it IS black and white, you're too scared to do anything about it, which keeps you stuck in the situation.

Whether you know exactly where your worries are coming from, or you need to do some digging, take some time to grab a journal, sit alone, keep your phone AWAY from you, drink some tea and just write. Journaling helps me get all of my thoughts and ideas out of my head and on to paper. I can't tell you HOW MANY times I've come up with solutions, ideas or just fresh perspectives because I took the time to write it out, as opposed to trying to figure out what to do in my head. 

And it's important to realize that after the introspection, it's OK to move on and focus on the solution. 

So often we get sucked into this whole, "what's wrong with me?" cycle, and we spend so much time focusing on figuring out what's wrong so that we can 'fix it.'

Once you have a general idea, start taking steps in the right direction. You don't need to see the whole big picture right now, just take the NEXT RIGHT STEP that your heart tells you to make.

One of my favorite quotes is:

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That means taking small, baby steps (even if they seem so small the won't even matter) because small steps DO matter. They're what add up to LARGER solutions and outcomes.

For example, if you realize you hate your job and want to leave, what's one thing you can do TODAY to take steps toward that outcome? You don't have to go in and quit immediately, but maybe you can apply for ONE job today. Maybe you can spruce up your resume. Maybe you can reach out to a friend who's a recruiter and see if there's anything in alignment with what you really want to do. Maybe you're just missing hobbies outside of work, which would make you happier AT work... so you take a dance class. Go to the gym. Do something that makes you HAPPY.

What's the one thing you can to today to move the needle toward your ultimate happiness? Go do that thing. 

2. Realize it's not always going to be this way.

Just as nature has habitual seasons, so do our lives. One of my favorite quotes is 'it's always darkest just before the dawn' which means if you feel you're at the lowest low right now, that means your breakthrough is coming. You just have to have faith that things won't always be this way, and as long as you keep proactively trying to better your life (showing up and doing the necessary work to be happy), brighter days are just around the corner.

Think back to a time in your life when it felt like you were NEVER going to be happy again: maybe it was a break up, death in the family, you lost your job. It seemed like such a dark hole that you could never crawl out of at the time. But some way, somehow, you are still standing here breathing today. 

3. Focus on even the SMALLEST things you can be grateful for. 

I write a list of things I'm grateful for every morning in my journal. 

It can be simple things, like: the feeling of my warm bed, my cup of coffee, waking up next to Mark and snuggling, the fact that I am ALIVE AND BREATHING -- which is a huge blessing we take for granted DAILY.

Whether you write a list in a journal or your phone, or simply take a few minutes in the morning to say them out loud -- gratitude is a game changer. Do it as often as you can: when your boss is being a d*ck at work, when you're stuck in traffic, just repeat, "I am grateful for a delicious breakfast. I am grateful that I HAVE a job to drive to. I am grateful to be safe in this traffic right now. I'm grateful that I can listen to audiobooks during traffic and get to spend a little quiet time by myself."

Change your perspective, and your life changes. 

4. SELF. CARE. Get out of your mind and into your body.

When I get depressed or anxious, most of the time it's because I've been neglecting self care. And while many people stigmatize self care as bubble baths, getting your nails done, having a spa day (which are all great ways to care for yourself, so I'm not knockin' on 'em)... sometimes it requires a deeper level than that. 

When's the last time you just sat by yourself and read a book or journaled? With NO distractions -- aka NO PHONE. When we keep distracting ourselves from our feelings by numbing out with our phones, social media, food, alcohol, etc. instead of facing how we really feel -- we're never able to truly take care of ourselves on a DEEP level because we don't even KNOW ourselves anymore.

Whenever I'm feeling anxious or depressed, I try to get out of my mind and into my body. If you have the tendency to overanalyze or overthink everything, this will be SUPER helpful for you, too. 

Getting into your body simply means doing something that grounds you and brings you back to the present moment. You can stretch, take full deep breaths with your eyes closed (I do this and hold my hand on my heart and say 'I trust you'... super powerful), go for a walk, dance around the house, do jumping jacks, do a workout. You can do pretty much anything that centers and grounds you, and brings you back to the present moment. 

Because everything we need to be grateful is right here. right now. One of my favorite quotes says:

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All we really have is NOW. Anxiety and depression do not exist here and now -- it's only when we're dwelling on the past or worrying about the future. Remember that and try to get out of your mind & into your body to come back to NOW. 

BOOK RECO for living in the present: The Power of Now by Eckhart Tolle. Game Changer. 

5. Realize YOU ARE HERE FOR A REASON.

Many times when I feel anxious or depressed, it's because I forget my larger purpose in life. Our minds are super powerful, and I can get to some pretty damn dark places. My mind will try to convince me that "I'm worthless. Ugly. Not worthy of success. That no one even cares." And once you get on the roller coaster, it can be SUPER hard to get off and convince yourself otherwise. It's kind of scary, actually. 

When you have these thoughts, please realize they are not YOU. They are your inner mean girl, trying to steal the shine and keep you small so that you don't have to show up in this world in the powerful way you're meant to. Your mind and body want to stay safe and comfortable, which is why SO MANY people experience depression and anxiety when they're just about to (or just did) break through to higher levels of success in their relationships, jobs, or happiness. 

6. Do Things That Make You Happy.

This sounds so simple, and it is. But are you actually doing it?

And I'm not even talking about major life changes here (quitting a job you hate, leaving a relationship that's no longer serving you -- although those can be HUGE reasons that you're avoiding that make you anxious and depressed). I'm talking about the little stuff that seems insignificant but can brighten up our day in a MOMENT. 

For example: watching cat videos on YouTube, listening to a podcast that inspires you, listening to happy, upbeat music, DANCING around your living room, cooking, watching a comedy show. 

How often do you get sucked into a Netflix series that is downright depressing and makes you anxious? (I love you Breaking Bad, but guilty.) Or you listen to a podcast that you think is 'helping you' but you find that you're just comparing yourself to the person and thinking, "Why aren't I this successful yet?" or you listen to emo music which naturally is going to make you want to curl up in a ball in the bathroom and cry.

So often, we love sulking in our own misery (crying? listen to emo music! REALLY GET IT ALL OUT! lol)... but our mood can instantly shift if we stop FEEDING the depression, other depressing shiz! 

And really, can you dance like a crazy person, jump out and down, or listen to your favorite upbeat music, and frown or cry at the same time? DIDN'T THINK SO.


So there ya have it!

I'm hoping these 6 tips help you get out of a funk if you're in one, or prevent it from happening in the first place as much as possible.

I know depression and anxiety are a very real thing, and this post is not meant to make light of them and just say "HEY! GET HAPPY! IT'S THAT EASY!" If you do need to seek professional help, please, please, please do so. Asking for help is one of the strongest moves you can make in life.

But if you start implementing these things and your day is just a LITTLE bit brighter, I've done my job here. 

:)

LOVE YA TONS!

xo, TONS OF HAPPINESS

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here

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