Welcome back to our advice column, Ask Stable Sage, where we answer queries from readers about horse- and life-related issues, especially where the two intersect. Take our suggestions with a grain of salt, or at least one sugar cube. This column is intended for entertainment purposes only and should not be considered legal advice. 

Have a question for Stable Sage? Email it to coth.advice@gmail.com. We reserve the right to edit your submission for clarity and length, and we promise to keep it anonymous. Please don’t send us questions better intended for your trainer: We can’t improve your flying changes or half-pass in this format.

Dear Stable Sage, 

It happens every year. I eat, drink, and barely make it to the barn through the holidays. Then I wake up on Jan. 1 with a raging hangover and zero desire to get back at it. I’m an adult amateur who boards, so I can get away with doing the bare minimum for a few weeks. But when it’s time to “get back on the horse” (literally), it’s hard. In addition to being freezing cold, my breeches won’t zip, my horse is feral, and I’m irritated with myself for letting it get to this point.

What can I do to get past the “blahs”?

Sincerely,
Hibernating Horse Lady

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Dear Hibernating Horse Lady,

Ah, yes. The post-holiday slump. Like clockwork, it rolls in every January, bringing with it the inevitable self-flagellation: Why did I eat all those cookies? Why didn’t I ride more? Why is my horse looking at me like he doesn’t recognize this out-of-breath stranger dragging him in from the field? 

Here’s the good news: You’re not actually starting from zero. And more importantly, you don’t need to be in horse show hero shape right now. What you do need is to give yourself permission to ease back in—mentally and physically—without spiraling into guilt or shame.

The game plan: 

Step 1: Stop beating yourself up. 

You took a break. That’s not failure—that’s part of the process. Rest is part of any athlete’s routine (and yes, you are an athlete). Taking time off doesn’t make you lazy or unmotivated—it makes you human.

But, of course, guilt loves to creep in when you slow down. It tells you you’ve “fallen behind,” that you’ve “let yourself go.” Here’s the truth: Guilt is a useless emotion in this context. It doesn’t boost your cardio or improve your dressage score. All it does is keep you stuck.

Instead of obsessing over what you haven’t done, shift your mindset to: “What small step can I take today?” 

Step 2: Quit thinking in all-or-nothing terms.

Think of your motivation like a muscle. It’s not something you magically wake up with one morning. You build it, slowly. And that starts with small wins. Forget about show season for now. Your only job today is to show up.

Maybe it’s as simple as pulling on your boots and walking into the barn. Maybe it’s a quick grooming session. Maybe it’s a 20-minute amble around the indoor.  

Once you get moving, you’ll find that motivation builds. But it has to start with action, not perfection.

Step 3: Connect to your “why.”

What made you fall in love with riding in the first place? What gets you excited to head to the barn? Maybe it’s your horse’s goofy face when you show up with treats. Maybe it’s the way everything else fades away when you’re in the saddle—even the trauma of that weeklong holiday visit with your in-laws who think ketchup is a spice.

If you’re feeling unmotivated, reconnect with your “why.” Find something that triggers it—watch that Instagram reel from championships last year, or replay the best cross-country round you’ve ever had in your mind. Whatever gets your heart racing a little.

Take a moment to remember why you’re here. You’re not riding because it’s your job or because you have to. You’re riding because it brings you joy (or at least, it does when you’re not freezing your butt off in January). That joy is still there—you just need to put it in the microwave on defrost for a few minutes.  

Step 4: Remember, you’re an athlete, too.

Think about how your horse feels after a few weeks off: stiff, unbalanced, maybe a little cranky. The same goes for you. Your body isn’t just a passenger—it’s half the partnership. 

Even advice columnists need advice sometimes, so I tapped Laura Crump Anderson, certified fitness trainer at Hidden Height Fitness and author of “Ultimate Exercise Routines for Riders.” Crump Anderson specializes in helping riders get stronger, more balanced, and less likely to get injured. She talks about the four pillars of rider fitness: riding, strength training, flexibility work and rest/recovery. Hey, look at us, nailing that last one!  

“Cross-training is very important for the equestrian,” Crump Anderson explains. “We spend so much time, energy and money taking care of our horses, we often make our own bodies an afterthought or only care for them when they are already injured.”

You don’t need to overhaul your entire life to feel better in the saddle. Crump Anderson shares some chill but impactful exercises and stretches that you can do from the comfort (and warmth!) of your home:

• Wall Push-Ups (for upper-body strength):
  Stand facing a wall and do push-ups against it. Start with 2 minutes, aiming for muscle fatigue. This helps balance out the typical rider posture (strong back, weaker chest).
• Clamshells (for seat and stability):
  Lie on your side with your knees bent, and open your top knee like a clamshell. This strengthens your outer hips and glutes—they get used less than our inner thighs but are key muscles for a secure seat. Do this for 2 minutes on each side.
• Wide Legs Up The Wall (for flexibility and recovery):
  Lie on your back with your legs up a wall and spread them wide. Hold for 3 minutes to release tension in your hips. Use this time to practice mindfulness—breathe deeply, and let go of distracting thoughts.
• Sphinx Pose (for low-back release):
  Lie on your belly and prop yourself up on your forearms. Relax your glutes (seriously—no clenching!) and let your lower back stretch. Move your head as needed to release tension in your neck. Hold for three minutes. Set a timer–it feels way longer than it sounds.

“Most of my clients get great results with just 30 minutes of strength training once or twice a week,” Crump Anderson says. “Our sport is already physically demanding, so a really focused session a couple of times a week makes a big difference.”

She adds that many riders start with a “something is better than nothing” mindset—then stick with it when they see the results.

Step 6: Try the 10-minute trick.

Does even half an hour feel overwhelming? Use the 10-minute trick.

Tell yourself you’re only going to ride (or do a workout) for 10 minutes. That’s it. After 10 minutes, if you’re still not feeling it, give yourself permission to stop. But nine times out of 10, you’ll keep going. The hardest part is starting. Once you’re moving, it gets easier.

The beauty of riding is that it’s always there, waiting for you. You don’t need to “make up” for lost time. You just need to start again.

So lace up your boots, fill your go-mug with a warm bevvy and your pockets with leftover candy canes, and head to the barn. Your horse doesn’t care if you’re in peak fitness or feeling rusty—they care that you show up.

You’ve got this.