The quieter days of winter, with snow on the ground and a chill in the air, are nature’s reminder to us to slow down, be kind to ourselves, and recharge our entire system. It’s easy in this world to just keep going, pushing through month after month without ever going inside ourselves to check if we are really on the right track, or if we need to course correct in little or big ways.

When we take time to enjoy the winter, slow down, have earlier nights, get a bit more sleep and take some time to reflect the whole body gets a recharge. The physical body needs that slowdown and so does the energetic body. We invest the time to reflect and regroup to then be able to move forward in congruence, being sure that the energy spent is going to what really matters and is not being strewn in a billion directions that are not top priorities.

The ability to have an impact in this world is a direct correlation to the ability to take care of yourself first. If you are in tune with your own energetic, emotional, and physical needs and are able to stop when you need to rather than push through until you get sick, life becomes sustainable and has much more joy.

Gift yourself the treat of fully embracing this winter. Relax, take an evening bath, and get in bed with a book that interests you. Come home after work and make a simple salad for dinner before doing a few minutes of yoga and sitting in meditation. Grab a healthy meal on the way home from work for your family so you don’t have to cook or clean up. Keep it simple and enjoy the process — you are worth it!

Take a few quiet minutes to do this exercise, right here in the midst of winter. Grab a warm cup of tea and a piece of paper. Make this fun and place it where it can’t be overlooked.

1. Write down what worked last year, your successes, brilliant triumphs, and joys.

2. Get clear on what you are ready to release from your past – has your energy gone places that you need to stop sending it?

3. Set intentions. How will you keep yourself a high priority in 2019?

Susanne Menge is a Single Mama, Author, Personal Trainer, Health Coach, Body Worker, Speaker and Entrepreneur guiding every person she contacts back to their own inner knowing, supporting them in dropping the distractions of the mind and listening closely to the body and the quiet voice inside. 

She has a Bachelor of Science in Exercise Physiology, rich journey as a professional athlete and Ironman Triathlete, is a certified Health Coach and Personal Trainer, skilled Body Worker and past Emergency Medical Technician.  Susanne has grown from a go harder, faster mentality early in her career to uncover that it is a combination of work and play, discipline and creative space, focus and freedom that lead us to our greatest capacity physically and mentally.  Training the body for living well doesn’t take a lot of time, but it does take commitment. Go to for more or reach out at

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.