FOUR FOR FRIDAY 44: SELF

“The privilege of a lifetime is to become who you truly are.”

— Carl Jung

SELF: Reconnecting with Who We Are, One Small Choice at a Time

This weeks FOURM blog, focuses on the Self—not the perfectly curated version of you, but the one that wakes up tired, the one who wants more, the one learning to listen, feel, and grow.

We often move through life on autopilot. But carving out time to check in with ourselves—through movement, rest, nutrition, and reflection—can help us reconnect to who we really are beneath the noise. These practices aren’t about optimizing for productivity; they’re about honoring the person behind the progress.

Below are four tools I’ve been using this week to come back home to myself.

1. Current Workout Format: Training with Intention

Over the years, my workout routine has evolved—sometimes out of necessity, sometimes curiosity. Lately, I’ve landed on a structure that feels both sustainable and energizing:

• 4 days of training (Mon/Tue/Thurs/Fri)
  
  

• Wednesday = Recovery Day: sauna, yoga, or deep stretching
  
  

• Weekends = Outdoor Rest & Recharge: no gym, more nature
  
  

This rhythm gives me room to show up fully during gym days and also supports mental recovery by encouraging outdoor play, especially during Colorado summers. That might mean hiking, walking, swimming in a lake, or simply enjoying time unplugged.

In the gym, I’ve been focusing on:

• 3 main lifts (3 sets each) followed by 3 new lifts (3 sets each)
  
  

• Superset or cluster-style circuits
  
  

• Cardio or core work at the end
  
  

This may not be the “best” program by any standard—but it’s a method that’s working for me right now. I am also not always 100% with this. That’s OKAY. More often than not is one of my favorite phrases. As with anything, it’s subject to change as life changes.

2. Hike of the Week: Walker’s Dream via Castle Trail

Mount Falcon State Park, located just outside of Morrison, CO, offers a perfect escape from city noise. One of my favorite routes there is:

Trail Name: Walker’s Dream via Castle Trail
Location: Mount Falcon State Park
Distance: 3.3 miles
Best Time: Sunset

This moderate trail features beautiful views of Red Rocks and the Denver skyline. It’s a sweet spot—not too long, not too short—and close enough for an after-work escape that still feels like a mini retreat. It’s a great reminder that taking care of yourself can be as simple as going outside.

3. Supplement of the Week: OM Mushroom Master Blend

Sometimes coffee alone makes me feel a little too wired or scattered. To help stay grounded and focused throughout the day, I’ve been adding the OM Mushroom Master Blend to my morning coffee—and I’d like to believe it’s been helpful.

What’s in the formula:

This blend includes 10 organic mushrooms plus 3 adaptogens, including clinically studied KSM-66 Ashwagandha. Here's a breakdown of what’s inside and why it may help:

• Lion’s Mane – Supports memory, focus, and nerve regeneration.
  → Study: Lion’s Mane & Brain Health
  
  

• Reishi – Known as the “mushroom of immortality”; supports stress reduction and immune balance.
  → Research: Reishi Benefits
  
  

• Chaga – High in antioxidants, may help fight inflammation and support immunity.
  → Study: Chaga’s Antioxidant Properties
  
  

• Turkey Tail – Contains beta-glucans that support the gut–immune connection.
  → Evidence: Turkey Tail & Immunity
  
  

• Shiitake – May benefit cardiovascular health and provide immune-boosting polysaccharides.
  → Study: Shiitake Mushrooms & Immunity
  
  

• Cordyceps – Enhances energy, oxygen use, and exercise performance.
  → Research: Cordyceps & Physical Performance
  
  

• Agaricus blazei – Traditionally used to support immune modulation and metabolic health.
  → Overview: Agaricus blazei Benefits
  
  

• King Trumpet, Maitake, Antrodia camphorata – Rich in antioxidants and bioactive compounds; support metabolic and immune function.
  → OM Product Page with Full Details
  
  

• Ashwagandha (KSM-66) – An adaptogen that helps reduce cortisol, ease anxiety, and improve stamina.
  → Study: Ashwagandha for Stress & Cortisol
  

How I Use It:

Each morning, I add 1 teaspoon to my coffee with a splash of almond milk and a couple of ice cubes. The flavor blends smoothly and the energy boost feels stable—not spiky. It’s a small change that’s made a big difference. If I miss out or am drinking espresso, easy fix- I’ll just toss a teaspoon into my smoothie instead.

4. Journaling Prompts + My Go-To App

A client recently asked me what journaling prompts I use. It reminded me that journaling—like meditation—is a practice we often assume we “should” know how to do, but rarely get taught.

My Journaling Structure (Using Day One App)

1. **Free Notes / Free Association**
   Just write. Stream-of-consciousness journaling has been shown to reduce anxiety and improve emotional processing.
   → Expressive Writing May Improve Health & Mood
   
   

2. Gratitudes + Wins
   Focusing on daily gratitudes triggers dopamine and boosts self-confidence.
   
   

3. Metta (Loving‑Kindness Reflection)
   A brief loving‑kindness meditation—sending kind wishes to yourself and others—can increase compassion, reduce anxiety, and improve emotional well‑being.
   → Loving‑Kindness Meditation Meta‑Analysis
   → Clinical Benefits of Loving‑Kindness (PMC)
   
   

4. “What Do I Need Now?”
   Tuning into your present-moment needs—physical, emotional, or practical—builds self-awareness and emotional intelligence.
   
   

5. “From Here / For Later”
   Capture next steps or tasks that emerged during your journaling session.
   
   

Optional: 5-Minute Free Write

On days when you don't want structure, set a 5-minute timer and just write—no editing, no judgment.
This technique is based on the expressive writing model and Morning Pages from The Artist’s Way.
→ Expressive Writing Benefits Summary 

Final Thoughts & Reminder

This week’s theme is a simple one: check in with yourself. Each of these practices—movement, nature, nutrition, and reflection—are invitations to return to who you already are.

Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.