Today was a big day for me. I finally went to see a spinal surgeon for a consult about my back—something I probably should have done a long time ago.

For those who don’t know, I’ve been living with a major back injury for the last 25 years. It’s something I’ve carried with me since my time as a fire/medic, and I’ve been living in pain ever since, doing my best to avoid surgery. But lately, things have been getting harder. The pain has been worse, I’ve been struggling with burnout, and I’ve regained some of the weight I had worked so hard to lose.

Kelly and the boys have been encouraging me to get checked out and figure out my options. Kelly reminded me—again—that self-care isn’t just something I talk about, it’s something I need to practice. And, as usual, she was 100% right.

My mom stepped in to help by taking Emmett to school so I could go to my appointment. Emmett wanted to come with me, but he needed to be in class.

The Outcome: No Surgery, Just a New Plan

I won’t lie—my biggest fear going into this appointment was that I’d need surgery. That kind of downtime just isn’t something I can afford. But after the exam and reviewing the imaging I had done earlier this week, the surgeon told me that surgery isn’t recommended. Instead, I have a list of things I can do to better manage the pain and improve things over time.

That news was a relief. While I’ll still have to deal with pain from time to time, I know now that this is something I can work through—more of a “play through the pain” situation rather than a worst-case scenario. Having clarity on where I stand makes all the difference. Knowledge is power, and I’m feeling grateful that things aren’t worse than I thought.

And I’m beyond thankful to have people in my life who care enough to push me to take better care of myself. I’m putting this in the win column.

Recommitting to My Health

This appointment was a wake-up call—not just about my back but about my overall well-being. I’ve let stress and burnout take their toll, and it’s time to refocus.

One of the things I’m committing to is easing back into the gym. I know I need to be smart about it—no overdoing it or pushing past my limits. But even light strength training and mobility work will help. In addition, I’m making it a point to walk every day. Walking is one of the best low-impact exercises for my back, and getting outside—even for a short stroll—helps me mentally reset.

I’m also making some much-needed changes to my diet. Lately, I’ve been stress-eating more than I’d like to admit. When I’m overwhelmed, I tend to reach for whatever is quick and comforting rather than what’s actually good for me. It’s a tough habit to break, but I’m making a conscious effort to fuel my body with real, nourishing foods instead of mindlessly snacking.

One simple change I’ve made is incorporating Naked Nutrition’s Marine Collagen Peptides into my smoothies. I started using it because I needed something to support my joints, skin, and overall health, and it’s become a staple in my routine.

Marine collagen is great for:

• Supporting joints – Given my history with back pain, anything that helps maintain mobility is a win.

• Improving skin elasticity – Stress and lack of sleep don’t do my skin any favors, but collagen has helped.

• Strengthening hair and nails – I’ve noticed a real difference since making this a part of my routine.

It’s also super easy to use. I just throw a scoop into my daily smoothie, and that’s it—no extra effort required.

My Go-To Smoothie Recipe

This is my quick and nutritious go-to, packed with protein and healthy fats:

• 1 cup unsweetened almond milk

• ½ cup high-protein plain Greek yogurt

• ½ cup blueberries

• ½ cup strawberries

• 1 tablespoon flaxseeds

• 1 scoop Naked Nutrition’s Marine Collagen Peptides

• A handful of ice

Blend it up, and it’s good to go.

Improving My Sleep

Another area I’m working on is sleep. I’ve never been great about prioritizing rest, and it’s catching up with me. Between chronic pain, stress, and just having a lot on my plate, my sleep has been all over the place. But I know that better sleep means better recovery, better energy, and overall feeling more like myself.

I’m making a few small changes to improve my sleep:

• Getting off screens before bed – I’m terrible about doom-scrolling at night, and I know it’s not helping.

• Creating a nighttime routine – Even something as simple as stretching and reading before bed can make a difference.

• Being mindful of caffeine – I love my coffee, but I need to be more aware of how late I’m drinking it.

Moving Forward

This journey has reminded me that self-care isn’t just about avoiding burnout—it’s about actively working to feel my best. I’ve been putting myself last for so long that I didn’t even realize how much I needed this reset.

If there’s one thing I hope others take away from this, it’s that taking care of yourself isn’t selfish—it’s necessary. Sometimes that means asking for help. Sometimes it means taking a hard look at what needs to change. And sometimes, it’s as simple as making small, sustainable choices that add up over time.

I’m grateful for the people in my life who pushed me to take this step. Now, it’s up to me to keep moving forward—one workout, one walk, one healthy meal, and one good night’s sleep at a time.