Reclaiming Energy: Small Shifts for Big Impact
Mary Louise Rose
Hormonal Health Coach & Virtual Personal Trainer | Supporting busy professionals in balancing hormones & achieving sustainable health and wellness | Curating personalized strategies for lasting transformation
Do you feel it? That mid-January slump creeping in?
It started with the fresh buzz of the New Year—big goals, fresh intentions, and the determination that this year would be different. But now, just a few weeks in, the excitement is fading. The demands of daily life are creeping back in, and the exhaustion feels heavier than ever. You’re asking yourself: Why am I still so tired?
You’re not alone.
For so many of us, January begins with the best intentions, but by mid-month, the reality of juggling work, family, and those ambitious resolutions catches up. That mid-afternoon crash becomes all too familiar, and even after a full night’s sleep (or that second cup of coffee), you feel like you’re running on fumes.
Does that resonate?
If so, let’s talk about why your energy feels stuck—and what small, intentional shifts can help you reclaim it.
Why You Feel Drained
Here’s the truth: energy isn’t just about how many hours you sleep. It’s also about how you fuel your body, how you manage your stress, and whether you’re moving with intention.
For many women—especially as we age—energy levels are drained by:
?? Nourishment gaps: Relying on quick, processed snacks or skipping meals altogether. Sure, they give you a short-lived boost, but the crash that follows is hard to ignore.
?? Inactivity cycles: When we’re tired, moving feels impossible—but staying inactive only perpetuates the cycle, leaving us feeling even more depleted.
?? Chronic stress: When your nervous system is constantly in “go” mode, true rest becomes elusive, and that underlying fatigue builds over time.
The good news? You don’t need a complete life overhaul to feel better. Energy is built on small, sustainable habits that align with your needs.
What Reclaiming Energy Looks Like
Imagine this:
??♀? Waking up feeling genuinely rested—not dreading the day ahead.
??♀?Powering through your workday without relying on that afternoon caffeine fix or sugary snack.
??♀? Ending your day with enough energy to enjoy the things that matter most—whether that’s playing with your kids, diving into your favorite book, or just savoring a quiet moment for yourself.
Does that feel like a distant dream? It doesn’t have to be. Reclaiming your energy isn’t about doing more—it’s about doing what works for you.
Your Energy Journey Starts Now
Energy is something you cultivate with small, consistent shifts. It starts by recognizing what’s draining you the most right now. Is it your nutrition? Your movement? How you manage stress?
When you know where to start, you can focus on making intentional changes that feel doable. These small shifts, when done consistently, can create a ripple effect that transforms how you feel day to day.
It’s not about striving for perfection. It’s about progress. It’s about honoring where you are and giving yourself the tools to feel like you again.
Let’s Reclaim Your Energy Together
The first step toward change is deciding you’re worth it—and you are.
As we wrap up January, let’s commit to creating the energy we need to thrive, not just survive. Let’s prioritize the habits that support a more energized, vibrant version of ourselves.
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I’d love to hear from you: What’s one area where you’d love to feel more energized?
?? Drop a comment or message me.
Here’s to stepping into February recharged, refreshed, and ready to take on what’s next.
To your health and happiness,
Mary Louise ????
TL;DR:
Feeling drained this January? Energy isn’t about doing more—it’s about fueling your body and mind in sustainable ways. Focus on small shifts in nutrition, movement, and stress management to reclaim the energy you need to thrive.
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Personal Note From Mary Louise:
I've been there... Trying to do all the things for everyone and feeling exhausted and spent at the end of the day because I was too busy taking care of everyone else.
I remember catching my reflection in the mirror and seeing muscle tone continuing to deplete and knowing I wasn't doing anything to combat it. I was able to figure out a way for myself to integrate all health aspects of nutrition, fitness and mindset which ignited my passion to help others.
Through my coaching I enjoy helping others gain momentum and create transformation for themselves.