I am grateful for this conversation with Candy Price about strong bones and Tess Jewell-Larsen Coaching about nervous system regulation. I, Rooted for Care invited and they said yes, and sister, lots of gems were dropped.
Be prepared to jot down notes about nutrition and strength training and we’ll run through a couple of mindfulness practices. Each of us is wildly passionate about our work and brings the commonalities of evidence-based solutions sprinkled with our unique brilliance. #ReclaimCalm #mindfulnessactivist
Full replay on Substack.
Live: Strong Bones, Strong Muscles, Calm Nervous System at Any Age by Adrianne with Rooted for Care™
A recording from Adrianne with Rooted for Care™’s live video
Everyone’s recovering from too much food, too many plans, too little sleep.
You feel the crash. Your body says: Slow down.So listen. Tend. Move gently.
5 minutes of stretching
A walk with no phone
Water instead of caffeine
Silence instead of stimulation
You’re not being lazy.
You’re restoring your rhythm.
Let your last gift of the year be presence.
Your nervous system deserves it.
Stay calm during the holidays.
The holiday season can leave your body tense and your mind overstimulated. Rest is not selfish—it’s essential. When stress builds up, your nervous system needs time to release tension and reset. That’s why I created the 5-Day Calm Reset.
Each day includes gentle movement, mindful breathing, and reflection prompts you can do anywhere—even in your chair. These short practices help you reduce stress, restore calm, and carry a steadier rhythm into the new year.
Start the 5-Day Calm Reset now — it’s free and powerful.
The holiday season can be full of invitations, requests, and expectations that leave you drained. Protecting your energy is essential for stress management and nervous system health. One of the simplest tools is language: clear, kind phrases that help you set boundaries without guilt.
Use these ready-to-go phrases to stay grounded, calm, and rooted:
“I won’t be able to make that, but thank you for the invite.”
“I’m doing less this year to honor my health.”
“Let me think about it and get back to you.”
These simple boundary phrases let you decline gracefully while protecting your time, health, and peace of mind.
Why protecting your energy matters.
When stress builds up during the holidays—whether from too many plans, family dynamics, or end-of-year pressure—your nervous system carries the load. Saying “no” is not rude. It’s a way of saying “yes” to your well-being.
Every time you choose one of these phrases, you’re practicing mindful self-care and reinforcing that your energy matters. You’re not being dismissive—you’re being intentional. You’re not rude. You’re rooted.
Practical ways to release stress this season.
Protecting your energy is one part of holiday calm. Pairing clear boundaries with calming practices helps you release tension when stress builds up. Try:
Short breathing practices to reset during busy days.
Gentle stretches between gatherings or errands.
Mindful pauses before saying “yes” to new commitments.
These practices align with the Rooted for Care approach, which combines mindful movement, breathwork, and affirmations to help women feel steadier in their daily lives.
Next step: Join the free 3-Day Release Tension When Stress Builds Up.
If you’d like structured support this holiday season, start with the free 3-Day Release Tension When Stress Builds up. Each day includes short movement or breath practices, journaling prompts, and affirmations that help you release tension in just 10 minutes.
This year, let your words protect your peace. Use these three phrases to honor your boundaries, calm your nervous system, and enter the new year with more energy and steadiness.
I still have three places available for the 12-week CARE Method coaching. Starts in week 3 of Q1 2026.
Before you answer another invite, buy another gift, or say yes out of guilt:
Pause.
Place a hand on your heart.
Breathe in for 4. Out for 6.
Then ask yourself: PIES
How am I doing— Physically, Intellectually, Emotionally, Spiritually?
This is your Check-In Moment.
In just 30 seconds, you’ve shifted from reacting to choosing. You’ve given your nervous system a signal of safety and calm. That’s the difference between burnout and balance during the holidays.
CALM and CARE begin with this check-in.
Please don’t skip it.
Why this 30-second practice works.
Stress builds up fast during the holiday season—crowded schedules, social obligations, and endless expectations. By placing a hand on your heart and checking in with PIES, you’re activating your body’s natural relaxation response.
This short practice helps you:
Lower your stress in under a minute.
Notice early signs of tension before they overwhelm you.
Align your choices with what you actually need—physically, intellectually, emotionally, and spiritually.
It’s a nervous system reset you can use anytime, anywhere—before family conversations, while shopping, or even at the dinner table.
Make calm your holiday plan.
This one practice is powerful, but pairing it with daily tools makes it even more effective. That’s why I created the 5-Day Calm Reset.
Each day you’ll receive a short practice—breathwork, mindful movement, or reflection prompts—that you can do in 10 minutes or less. These tools help you release tension, protect your energy, and stay rooted when holiday stress builds up.
The holidays don’t have to drain you. With one simple 30-second check-in, you can create space for calm, clarity, and care. Your nervous system will thank you—and so will everyone around you.
