Blair’s Personal Wellness Routine -

Staying Grounded While Running a Business,
​Raising a 5-Year-Old & Remodeling a Home

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As someone running a business, raising a 5-year-old, and remodeling a home, I know a thing or two about juggling all the things. Stress can creep in from every corner, so my personal routine is all about staying grounded, maintaining energy, and creating balance. Here’s a snapshot of my daily routine that helps keep me sane (most days!) while keeping my health and performance in check.

1. Wake Up at 4 AM – Early Morning Strategy Time

Most mornings, I wake up around 4 AM. I begin with a quick 666 breath (inhaling for 6 seconds, holding for 6, and exhaling for 6) to manage the adrenaline spike that often comes with early wake-ups. This breathwork calms me down and sets me up to take advantage of the fact that my brain is firing right out of the gates. It’s my most productive time for strategy—whether it's for Monarch or another project I’m working on. I stay in bed and take notes, brainstorming while my mind is at its sharpest.
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Since I’m big on sleep, I’m usually in bed by 8 PM and ensure I get 7-8 hours. If I don’t, I try to sneak in a nap before 6:30 AM when the day officially starts.

2. 32oz Warm Lime Water – First Thing​

I start my day with 32oz of warm lime water. Hydrating first thing helps reset my system, kick-starts digestion, and preps my body for the day ahead. This small ritual also allows me to pause and set my intentions for the day, which is essential when things get busy.

3. Skincare and Facial Yoga: Altitude Essentials​

Living at altitude and in a dry climate means skincare is imperative. Before my coffee, I do facial yoga or gua sha a few times a week to keep my skin fresh and toned. I’m in the process of weaning off the neurotoxin in my forehead, so my facial routine is even more essential. I’ve also started experimenting with taping, a new skincare trend that helps maintain a youthful appearance—stay tuned as I test whether it becomes one of my staples!

4. Mantra While Brushing My Teeth​

While brushing my teeth, I take a moment to repeat a personal mantra. These days, it’s often, “Rhodes, brush your teeth!” as I try to instill good habits in my 5-year-old. But when I can, it’s something like “Slow down” or “Everything has purpose.” It’s a moment of mindfulness before the day picks up.

5. Coffee – After 90 Minutes of Being Awake​

I wait 90 minutes after waking before having my coffee, which prevents the mid-morning caffeine crash. Timing is everything here. I also make sure I’ve had my lime water at least 30 minutes before that first cup.

6. Morning Play with My Son​

After coffee, I spend time with my son, Rhodes. This is a precious window of the day where we can bond before we both dive into our schedules. It’s about being present and soaking up the moments that remind me why I do what I do.

7. Off to Monarch: Sauna 3x a Week​

When I get to Monarch, my go-to wellness practice is the sauna, which I use three times a week. It’s one of my favorite tools for relaxation, detox, and recovery. After a sauna session, I feel calm, clear, and reset. It’s a key part of staying grounded in the midst of everything.

8. Ski Prep Circuits​

Right now, my fitness focus is on ski prep. Strengthening the legs, core, and balance is critical to being ski-ready, so I incorporate circuits into my routine once a week. Keeping my body strong and resilient makes all the difference on the slopes as winter approaches.

9. Keto Snacks: Eggs, Cheese, and Meat​

Because I follow a keto lifestyle, my go-to snacks are eggs, cheese, and meat. When I remember to eat! Fueling up throughout the day helps keep my energy steady without feeling sluggish, and it supports my overall wellness and performance.

10. Hyperbaric Oxygen Therapy: 5 Days a Week for Concussion Recovery​

Currently, I’m on a hyperbaric oxygen therapy (HBOT) regimen—one session a day, five days a week for a month—as part of my concussion recovery journey. HBOT has been a game-changer in supporting brain recovery. You can learn more about the science behind it HERE or dive into my recovery story HERE.

11. Connecting with My Community​

A vital part of my day is connecting with people. Community feeds my soul and is one of the main reasons I opened Monarch. I try to schedule time with friends or loved ones, whether that’s a quick check-in or a longer catch-up. It’s so easy to get swept away in tasks, but meaningful connections keep me grounded and fulfilled. This is my fuel beyond food and water.

12. 2 PM “Looney Toon” – Hydration Time​

By 2 PM, I hit what I call my “Looney Toon” moment—when I start feeling that mid-afternoon energy dip. I’ve learned that this energy crash is often a brain crash, considering the brain consumes about 30% of our nutrient intake. It’s a clear reminder that I need to hydrate and fuel my brain. I mix in some BCAAs and creatine for extra recovery and hydration support. This simple ritual helps me stay energized for the second half of my day.

13. Setting Up for Tomorrow​

The rest of my day involves making sure I’m set up for the following day. I take time to reflect on what I’ve accomplished and organize my priorities for tomorrow. This helps me maintain clarity and intention, ensuring I don’t feel behind. It’s crucial to avoid falling into the trap of “I should have done more” or “I could have done more,” which sends a subconscious message of inadequacy. Instead, I focus on feeling prioritized over feeling constantly pressured.

14. Evening Routine: Reading and Bedtime with My Son​

At night, my son and I wind down with reading. I’m grateful that he’s getting into longer books and learning to read—no more paperboard books for us! Right now, we’re fascinated by endangered orca stories, so I’m learning too. No phones or TVs in the bedroom, just the beautiful night sky lit up by stars—a perfect way to end the day.

15. Prioritizing Sleep​

I always aim for 7-8 hours of sleep, which is essential for my overall well-being and performance. It’s a non-negotiable, especially given how much energy I expend throughout the day. Sleep is where the body regenerates, and I’m always reminding myself (and others) of how critical it is for longevity and vitality.

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This routine helps me stay grounded, energized, and focused—keeping stress in check, even when life gets chaotic. If you’re feeling overwhelmed as the holiday and ski seasons ramp up, I get it. Start small. Finding those little moments of balance now will make it easier to stick with it when things get even busier.

And if you’re gearing up for winter sports, don’t forget to incorporate recovery into your routine. Book a Recovery Circuit Pass HERE — 5 sessions for the price of 4. Your body will thank you.

To your health and vitality,
Blair
Founder, Monarch

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