Fall Wellness Reset

Fall Wellness Reset

Fall Wellness Reset

Fall Wellness Reset

Fall is a perfect time to readjust to a new schedule. I’m sure most of us are feeling that summer hangover — you know that feeling when you just can’t get back into routine after having a really good time not stressing about everything that’s on your plate? 

That’s how I’ve been feeling at least and I wanted to share a few ways that have really helped me get back into my routine to feel energized and like myself again.

Write it all down.

The first one starts with writing it all down. I always use a notepad to write out the list of things I need to get done that day. It helps to keep me organized and allows me to feel productive when things get checked off. I suggest taking some time to write out a few of your goals. What do you want the last four months of 2021 (crazy, I KNOW!) to look like? What are you going to do to get there? How can you better take care of yourself throughout these last few months? 

After you’ve written it all out, I recommend revisiting it daily so you can hold yourself accountable. This always seems to work best for me.


Write it down

Meal Prep!

Next, get another piece of paper out and start writing out your grocery list! Meal prepping always helps to keep me in routine and those meals don’t need to be boring. I always rotate between curry, quinoa pasta, quinoa salad, one pan plates, and stir fry. If you have a few staples, it’ll be easier for you to prep those quickly during busy weeks.

Catch those zzzz's early!

Get to bed early! This is a huge tip that I find often gets overlooked. The only way for us to produce natural melatonin is by having a good rest. In order to do that, we need to optimize our sleep by sleeping in pitch black, no noise, lightly dressed or nude and being asleep from 10-6 AM. If you can follow this tip alone, I think you will notice the biggest lifestyle change in your life through better energy, skin, metabolism and more. 

On that note as well, wake up earlier so you can give some time to yourself before work. I often wake up at least 2 hours before I need to be anywhere because it allows me to set the tone for my day. You can write out your thoughts, your to-do list, get a workout in, meditate, clear your space, or simply just be in the silence.


Wake up early

Say no.

Lastly, say no to things that no longer serve you or just aren’t the right fit for that moment. For example, in the summertime, we are so quick to make last minute plans and not really allow it to affect us the next day. But in the cooler months, it’s more important to give back to yourself and make sure that you are feeling fulfilled and well rested. Saying no can be a difficult practice to navigate, but I also believe that it is the most powerful one. 

I hope these tips help to get you back into routine. Let me know what you are doing to help get you back into it all! 


Written by Jass Stupak, CNP


Jass Stupak is a Holistic Nutritionist from Vancouver, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.


Get safe, effective natural products that have been stringently evaluated by experts at Vitarock. Founded by a fellow mom, Alicja is one of Canada’s most respected experts in natural product quality and safety. Every product at Vitarock has been proven safe, pure, green and fair. Come shop with confidence.

Leaves with light leak