Red Roof Recovery

01/16/2026

Over the past few years, as Red Roof Recovery evolved into Mental Health Fitness Alliance, I found myself gathering the tools I use most often - the ones people consistently say actually help.

I’ve made many of those tools available as complimentary downloads, because good mental-health support shouldn’t feel out of reach.

You’re welcome to explore them here, no strings attached:
👉 https://mentalhealthfa.ca/toolkit 💫

Along the way, I was asked for something more structured - one place to return to when stress is high, emotions are loud, or life feels off-balance. That’s what led me to create a 40-page Mental Health Toolkit Handbook.

This comprehensive handbook brings together 30+ practical, evidence-informed strategies that blend Mindfulness with CBT - tools designed to be used in real life, not just read once and set aside.

Your $10 investment provides you with:
🌿 Behaviour analysis & habit-change tools.
🌿 Clear ways to challenge limiting beliefs.
🌿 Practical coping guides for everyday stress.
🌿 Nervous-system calming techniques (Box Breathing, 5-Senses grounding).
🌿 Intention-setting, gratitude, and reflection practices.
🌿 Journal prompts that encourage insight - not overwhelm.

If it feels like something that could support you (or someone you care about), it’s available here:
🔗 https://mentalhealthfa.ca/mental-health-toolkit-download/

No pressure. Start with the free tools. Take what helps.
Mental health is a practice - not a purchase.

01/16/2026

01/16/2026

Over the past few years, as Red Roof Recovery evolved into Mental Health Fitness Alliance, I found myself gathering the tools I use most often - the ones people consistently say actually help.

I’ve made many of those tools available as complimentary downloads, because good mental-health support shouldn’t feel out of reach.
You’re welcome to explore them here, no strings attached:
👉 https://mentalhealthfa.ca/toolkit 💫

Along the way, I was asked for something more structured - one place to return to when stress is high, emotions are loud, or life feels off-balance. That’s what led me to create a 40-page Mental Health Toolkit Handbook.

For $10, it brings together 30+ practical, evidence-informed strategies that blend Mindfulness with CBT - tools designed to be used in real life, not just read once and set aside.

Inside you’ll find:
🌿 Behaviour analysis & habit-change tools.
🌿 Clear ways to challenge limiting beliefs.
🌿 Practical coping guides for everyday stress.
🌿 Nervous-system calming techniques (Box Breathing, 5-Senses grounding).
🌿 Intention-setting, gratitude, and reflection practices.
🌿 Journal prompts that encourage insight - not overwhelm.

If it feels like something that could support you (or someone you care about), it’s available here:
🔗 https://mentalhealthfa.ca/mental-health-toolkit-download/

No pressure. Start with the free tools. Take what helps.
Mental health is a practice - not a purchase.

Transform Your Mental Wellness for Just $10 This comprehensive Mental Health Fitness Toolkit gives you 30+ proven strategies combining Mindfulness and CBT (Cognitive Behavioural Therapies) to manage your mental health – all in one practical handbook. Inside you’ll find: Calming techniques (Box B...

01/14/2026

I struggled for much of my life with mental health illnesses that I self medicated with alcohol and other drugs.

I used to wake up every day saying “this is the day I’ll change.”

I made the decision every day, but I still found myself slipping back into harmful behaviours by the end of that day.

I spent tens of thousands of dollars on alcohol and other drugs - and on therapies, on books and courses, on rehabs, on “prescribed drugs.”

The journey finally changed in 2009 - when I agreed to join my friend for the trendy “dry January.”

Why it happened then - and didn’t happen back in the 90s when my doctor called me an alcoholic/addict - I’m not sure.

Things will happen for us when they need to happen.

Keep learning, keep seeking, keep growing, keep showing up for yourself❣️

I’ve gathered some of my favourite tools that are invaluable to me, and I offer them to you as a gift. 
https://mentalhealthfa.ca/toolkit

May the force be with you,
and remember…
YOU are the force!
❤ Tanya

01/09/2026

When you think of the number 4,264, do you think it sounds like a big number?
I didn't think so, either.

The number 4,264 represents the number of WEEKS in an average lifespan.🫣

I think it puts a new perspective on our life, doesn't it? At least, it did for me...
and it reminded me of some ancient wisdom:

"Let us prepare our minds
as if we'd come to the very end of life.
Let us balance life's books each day.
The one who puts the finishing touches on their life
each day
is never short of time."

We are all on our own unique path, but you are never alone. Keep seeking, keep learning, and keep showing up for yourself.

As always, I'm here when you want some help. https://calendly.com/mentalhealthfa

May the force be with you,
and remember...
YOU are the force!
❤️ Tanya

01/09/2026

The definition of pleasure is the awareness of sensation moving in your body. The more pleasure we can feel, the more our nervous system knows it is safe. And when we feel safe, we can connect with the pleasure that is right here, right now.

This short & impactful insight can help you let your emotions flow freely, so they can’t control you anymore!

By Tanya MacIntyre

01/08/2026

Just like we invest in physical fitness to strengthen muscles and endurance in our bodies, we can develop the same qualities in our minds.

Mental fitness equips us to handle stress, adapt to change, and navigate challenges with greater confidence and clarity.

I created MIND MOJO as a practical training model that combines Cognitive Behavioural Therapies (CBT) and Mindfulness. Together, they create a powerful framework for reducing stress, improving communication, and strengthening family & workplace culture.

Join us for...
📍 Community workshops to make mental fitness skills widely accessible.

📍 Corporate training tailored to organizations, providing employees with practical tools to manage stress, build resilience, & strengthen communications.

📍 Educational programs for schools and community groups to promote wellness and reduce stigma.

Mental health affects every aspect of life and work. Join us on this movement to make mental fitness a priority.

The next MIND MOJO session happens Friday, January 9th at 2PM at The MacKay Centre for Seniors in Goderich.

01/07/2026

Learning to love & forgive ourselves can be a lifetime endeavour - and you're worth the effort.

Forgiving someone who isn't sorry is not an easy thing to do - so, remember, we don't forgive others for them... we do it for ourselves.

Accepting an apology you'll never receive can bring you instant relief - because it puts your focus on what's within your control.

REMEMBER...

We can only control HOW WE RESPOND to people, places, situations, & circumstances.

Be consistent. Be persistent. What we practice grows stronger.

Be the gatekeeper of your mind - manage your thoughts & perceptions - and you’ll feel the benefits.

To support your journey, I’ve gathered my favourite (and free) tools for stress relief, confidence, habit change, and more.

They’ve been invaluable to me, and I offer them to you as a gift.

Explore. Use what resonates. Share.

https://mentalhealthfa.ca/toolkit

We’re all on our own path, but we don’t have to walk it alone.

Keep seeking. Keep learning. Keep showing up for yourself.

May the force be with you,
and remember...
YOU are the force!
Tanya

01/06/2026

I struggled for much of my life with mental health illnesses that I self medicated with alcohol and other drugs.

I used to wake up every day saying “this is the day I’ll change.”

I made the decision every day, but I still found myself slipping back into harmful behaviours by the end of that day. 😩

I spent tens of thousands of dollars on alcohol and other drugs - and on therapies, on books and courses, on rehabs, on “prescribed drugs.”

The journey finally changed in 2009 - when I agreed to join my friend for the trendy “dry January.”

Why it happened then - and didn’t happen back in the 90s when my doctor called me an alcoholic/addict - I’m not sure.

Things will happen for us when they need to happen.

Keep learning, keep seeking, keep growing, keep showing up for yourself❣️

I’ve gathered some of my favourite tools that are invaluable to me, and I offer them to you as a gift. 
🔗 https://mentalhealthfa.ca/toolkit

May the force be with you,
and remember…
YOU are the force!
❤️ Tanya

01/05/2026

Remember to make your self care and self compassion the priority in your "to do" things ❣