Creating Muscle Memory

Hello! Hallo! Hola <3 

Just wanted to say again, Thank you again for being a part of this blog/newsletter and following my journey with Ritually.

In this email today, I'm giving some tips on mornings, and muscle memory... 


Questions for Today:

What makes something nourishing? How can our food be an act of love and of deep soul nourishment? How can we treat the process of feeding our bodies healing and energizing?

I have gone through a long process to find what works for me. Everyone’s body is unique. I recommend starting to an inquiry process and fine-tuning to your body. Start in the morning by asking these questions:

  1. How is my body feeling right now? How do my muscles, digestion, skin feel? Do I feel energetic today?

  2. What would be most nourishing for my body right now?

  3. Is there anything that would bring me into greater balance and harmony?


As Steven Pressfield wrote in The War of Art,

“At some point, the pain of not doing it becomes greater than the pain of doing it.”

I love this quote because I bet we have all felt this once in our lives. When it’s harder to stay seating/laying down on the couch instead of getting up to go to the gym. This feeling comes from practice practice practice. Creating a habit. Having in some ways “muscle memory” of an action/feeling… You enjoy sweating and moving. Your body is in Flow.

How do we get there?

Here are some of my tips/practices/principles:

1. Always know your goals

  • There is a big reason why I love journaling, and making the time to reflect. IT reminds me of where I am, grounds me, and then gives me the space to say, “Aha I remember you Goals, I’m coming for you!” ( I’m joking a little bit here, but honestly though!)

  • I like to spend the beginning of my workday organizing what it is I want to accomplish and go through my gratitude journaling. It helps me focus the day. May this be a tool and not a burden! There are times when spontaneous is good. Notice those signs

  • If you have a hard time know what your goals are… think about:

  • What are the short terms things you want to manifest right now?

  • What are your big dreams for the next year to 5 years?

2. Remember your Word is Powerful.

  • I can’t say this enough. Just by being around me, my friends and family are becoming more and more aware of their Word. You can literally always hear me say jokingly, “Be Careful with Your Word!”

    • I'm a firm believer that your words influence the way you act and present yourself. There's a reason why affirmations are so effective to our cellular level. For more read this.

3. Ask for Support:

  • There is nothing wrong with asking for support! That is what friends are for! If you need that extra motivation to go to the gym call! Share your vulnerabilities. There is strength in showing your feelings. It’s important.


I have attached what I have been working on through daily practice… And if you want to try this template out!

Practice this today (for those waking up right now, or maybe try this tomorrow), or on the weekend. Let me know if you like it!

You can download it here, just print this image! :)

Daily_Ritual_Ritually.jpg