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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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The Importance of Self-Care ♥

How often do you find yourself feeling overwhelmed, overextended, and pulled in fifty different directions?

How frequently do you take time for yourself?

Do you ever feel guilty about putting yourself first and honoring the true needs of your body and mind?

Do you know the importance of self-care?

If your answers are something along the lines of constantly, rarely, always, and no, let me just say…


I understand that balancing work, family, and your own mental and physical health can be a huge challenge. I think this is especially true in the Western world, where so often we’re told that sacrifice, pushing yourself to the limit (or past the limit), and neglecting your personal needs are the keys to success.

In fact, many of us are taught to wear stress like a badge of honor. If you’re not constantly “busy,” you’re slacking. If you’re not where you want to be financially, career-wise, relationship-wise, health-wise, or family-wise it must be because you’re not working hard enough.

Okay, love — I encourage you to take a deep breath and really take this in—none of that is true!

We’ve been primed to view taking time to care for our bodies and minds (otherwise known as self-care) as a selfish, inconsiderate action. But I’m here to tell you from personal experience that self-care is not an indulgence, a privilege, or a reward—it’s a necessity.

Let me repeat: a necessity. The importance of self-care can not be understated or underestimated. 


Over time, I’ve come to realize that you have to put yourself at the top of your to-do list in order to have the energy to do the work that matters to you the most, and to be truly present with the people you care about.

It’s like the age-old example we’re so used to hearing on airplanes — secure your own oxygen mask first before assisting others. After all, if you’re not taken care of, how can you be at your best at home, work, or just out in the world?

So, this week, I want to challenge you to plan and follow-through with an activity that is 100% FOR YOU!

Take a moment to check in with your body and mind, and get a sense of what you’re truly craving. Is it time with a good book? A relaxing bubble bath? A solo-walk in nature? The sky’s the limit! Once you’ve planned out your self-care activity, put it on your schedule. Block out this time like you would a doctor’s appointment (after all, this is for your health!).


Now, if the mere thought of scheduling time for yourself seems impossible or throws you into a shame spiral (I totally get it!), I really encourage you to lean into this discomfort.

You may need to take a stand for your self-care to your family, friends, co-workers, or anyone else vying for your time. And even though this may feel uncomfortable at first, I promise, the more you practice prioritizing your me-time, the more you’ll find that it’s empowering for you and inspiring for them to see you advocate for yourself.


As you get more comfortable scheduling and taking time for yourself, feel free to expand on your self-care routine. I personally compartmentalize my self-care into four categories—fun, fuel, body, and mind—to make sure all my needs are met. Here are some of my favorite self-care activities for each category:

Day adventures with my family, lunch dates with my friends, coaching baseball with my husband, reading a good book, taking pilot lessons, listening to music
, going to music concerts and plays.

Filling my body with nutrient-rich foods like my daily green smoothie, taking the time to cook healthy meals (
Thrive Reset always gets me back on track!), and trying not to drink too much coffee… 😉

Running is a daily must-do for me. It clears my head and my body loves it. To stay motivated, I sign up for races or create my own— like running the Grand Canyon with my best friend. 

Talking with a life coach or therapist, meditation, gardening, quiet time, gratitude, journaling.

I make a conscious effort to practice an act of self-care in each of these categories every day (or at least once a week). I know that may seem like a lot, and when I first started practicing self-care at this level it felt like a lot, and actually took quite a bit of discipline to stick to. I had to work through the thoughts of, “I have 100 unread emails in my inbox. I can’t go running!” and “I’m too busy this week to eat healthy.”

What helped me most in the beginning was to have friends send me accountability texts to make sure I was sticking to my self-care plan. As you begin this journey, I recommend asking a trusted friend or family member to help keep you accountable for your actions.

Not only can this help you stay focused and on-track with your self-care goals, but it can also provide a sense of moral and emotional support as you navigate your way forward.


One of the biggest revelations I’ve had regarding self-care, is that it’s important to recognize what self-care looks like depending on the season in your life. There are weeks when my self-care involves more quiet, internal time, and other weeks when my practice has a greater focus on social connection.

During certain times, when I’m really doubling down on self-care, I seek out professional help. Whether it’s a therapist, life coach, intuitive healer, or other professional, it’s nice to have someone objective to see patterns and help you shift.

Finally, I want to give you a gentle reminder that self-care looks different for everyone. Feel free to draw inspiration from the self-care activities I listed above, but I absolutely encourage you to really check in with yourself and your body, and give yourself a moment to figure out what you truly need to feel taken care of.

And feel free to comment below to share your experience with this practice. We love to hear about our community members taking care of themselves!

I hope this post will inspire you to double down on your self-care.  

To more “me-time” and self-love. 🙂

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  1. James Nightingale

    August 18th, 2016 at 9:20 am

    Thank you for the email about self care.
    I am a serving military gay guy in the Canadian Armed Forces, a war veteran as well. I have been diagnosed with PTSD and recently had a severe car accident where I was t-boned by someone who ran a red light going 90 km/h. I joined your 30 day green smoothie challenge on around the 1 Aug. I bought myself a Vitamix which cost over 600.00 but it’s all about feeling good, healthy change and self care. I plan to go to Le Nordik Spa in Gatineau with my BF and he knows it’s all about me and We will have lunch together but my intention is to have massage therapy and a body treatment and float in a salt water pool. The other retreat is a four day art retreat with a well known artist named Gordon Harrison. It’s a beautiful place in the Laurentians. I love green smoothies and went grocery shopping last night and again this morning, spent about 200 bucks on all the yummy ingredients required for some awesome recipes. Anyway I am really bad as I am not documenting my process or progress but I am loving every minute of this positive green for life initiative towards a healthier me, Mind, Body and Soul. I encourage all veterans out there struggling to try it. It has made a difference for me. Thank you so much ladies and gents, would love to visit you all sometime. Cheers

  2. Jadah Sellner

    August 18th, 2016 at 3:45 pm

    Thank you for your service James! I appreciate you taking the time to share how you’ve been finding ways to feel good and take care of yourself. I also appreciate your vulnerability and transparency. Happy to have you a part of our rawkstar tribe!

  3. sheila

    August 18th, 2016 at 9:25 am

    Going to do it

  4. Jadah Sellner

    August 18th, 2016 at 3:46 pm

    Awesome! What will you do first Sheila?!

  5. Jean

    August 18th, 2016 at 9:31 am

    Bravo to James and to all of us who are trying to make a difference in the world. I finally listened to one of my line of coaches and have been really trying to care for myself first. Green smoothies were the easy part, as I already had a Vitamix. Adding meditation, yoga, weight lifting, and time for music is harder to keep regular, but when I can, I can be so much more patient and get so much more done in my day. It still surprises me! Keep at it, everybody, and don’t beat yourself up when you can’t get it all in. Just be kind, and give yourself credit for even 10%!

  6. Jadah Sellner

    August 18th, 2016 at 3:49 pm

    Now that green smoothies are a habit, could you chose one that you could make a daily practice? Line it up with something that’s already a daily routine. To give you an example, I had a hard time remembering to floss my teeth. But I take a shower every morning, so I made it a habit to floss my teeth in the shower. Super weird I know, but it worked! My dentist is very happy with me. 🙂

    So maybe you could turn music on every time you make or eat dinner. We like to play some gypsy jazz during dinner time to make us feel like we’re eating at some swanky cafe in Paris.

  7. Beth M.

    August 18th, 2016 at 10:59 am

    Thank you for this email and for sharing your routine Jadah! For way too long, I have been telling myself I need to “do for myself”. It seems all of my life I have been sitting on the back burner. Now, I am trying to jump off and start taking much needed me-time. It is hard not to feel selfish but I am 51 and I feel I have earned it! I am telling myself that this is what “I” want to do. Thank you in advance for the encouragement!

  8. Jadah Sellner

    August 18th, 2016 at 3:49 pm

    Yes, Beth you totally deserve it! Give yourself some self-love!

  9. Stacey

    August 18th, 2016 at 11:59 am

    SO weird that you wrote about this topic. I literally have a draft saved for a blog post on the same subject. I feel so strongly about this subject and only just beginning to open my eyes to the importance of loving ourselves first. Much easier said than done. But SO necessary. Wouldn’t it be cool to start a Self-Care club? I think people would be more motivated to do it if others are depending on them to take care of themselves (ironic, no? lol)

  10. Jadah Sellner

    August 18th, 2016 at 3:51 pm

    Hahaha, that’s so true Sandy. We’re such social creatures, but I agree accountability really helps. If I invite a friend to a yoga or dance class, and they say yes, I will definitely be there. Sometimes we have to trick ourselves into showing up for ourselves by showing up for others. #sillyhumans 🙂

  11. Mashela Bodin

    August 18th, 2016 at 1:08 pm

    Thank you for the email and for inspiring me to take care more of myself. I wanted for so long to take yoga classes and to learn how to meditate. Peace and Love!

  12. Jadah Sellner

    August 18th, 2016 at 3:53 pm

    So amazing Mashela. Start with scheduling just one yoga class and add it to your calendar. Then if you love it, make a commitment to show up to one class a week. Sometimes we try to go too big too fast by saying I’m going to do yoga 3 times per week. Easy, small, wins!

    Also, check out Insight Timer app for a meditation timer / bell and access to free guided meditations as well.

  13. Susan W.

    August 18th, 2016 at 1:10 pm

    About 7 months ago, I was diagnosed with Type 2 Diabetes. I was 100 pounds overweight, on high blood pressure and other medications. It took that wake up call to figure out that I needed to spend some me-time or I would be out of time. I started making one simple green smoothie a day, started exercising and making an effort to find quiet time. I felt extremely self-centered and uncomfortable, but kept pushing on. I am 56 pounds lighter, feel better, off of my medications and glad I pushed through the hard times. Thanks for the words of encouragement and support, and that taking care of oneself is very important!

  14. Jadah Sellner

    August 18th, 2016 at 3:55 pm

    This is so amazing Susan! Congratulations! You definitely put yourself at the top of your to do list. I also love how you are honest about feeling self-centered and uncomfortable. Crazy that our society sets up to make that the norm. When we’re happy, the world benefits. Sending you so much love!

  15. Suzanne

    August 18th, 2016 at 7:04 pm

    What a great self-care routine! I love that your whole family unplugs at 6 p.m. I strive to unplug at a reasonable time, but am not always successful! One of the habits I’m trying to develop is walking my dog at sunset. It’s such a magical time and great way to end the day.

    Thank you so much for this inspiring post!

  16. SGS Rawkstar

    August 19th, 2016 at 8:07 am

    Hi Suzanne,

    YAY! We love the idea of getting outside and taking time for you + your dog to enjoy the day’s beauty before bed. What a great way to wind down and take time for yourself.

  17. Sandra chin

    August 19th, 2016 at 11:15 am

    I always crave for green smoothed in any it is great and nutrious drink thanking u for inspiring me to self care for myself and to reminds me of yoga that is also good for mind and soul within me

  18. SGS Rawkstar

    August 22nd, 2016 at 7:12 am

    Cheers to health, happiness + leafy greens, Sandra!

  19. Sandra chin

    August 19th, 2016 at 11:18 am

    This one is important just to have some time for yourself

  20. SGS Rawkstar

    August 22nd, 2016 at 7:13 am

    We can’t agree more, Sandra!

  21. Marla

    August 20th, 2016 at 4:39 am

    I love this Yesterday– I went for a looong run– I hadn’t done that in a while — I said to myself “doesn’t matter if you walk part of the way”–you are just going to give yourself some “time”. Having raised 5 children– I found it was easy to lose who I was, as I focused on raising a
    family. Self-care (self-time) is so important! Thank you for inspiring us all

  22. SGS Rawkstar

    August 22nd, 2016 at 7:17 am

    Hi Marla,

    Thanks for reaching out! We love hearing you took the time out to focus on yourself. As Mom’s ourselves, we definitely understand how you can sometimes lose yourself. Several members of our team are runners, and love hitting the pavement to refocus + take time for ourselves.


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