How to: Get better sleep & Wake Up happier

Hello! This week for our #WellnessWednesday post we’re going to chat about SLEEP. Who doesn’t love sleep? You probably… if you never do it very well! Sleep is CRAZY important to our health and brain. If you’re not getting enough sleep… your body won’t work the way God intended it to and you are much more susceptible to sickness and disease.

So today, I am going to go through a couple different ways to help your body sleep better and help your mind wake up happier.


Things to avoid before bed

First lets chat about things to NOT do before bed, things that sabotage our sleep patterns and totally don’t help us sleep better.

– Screen time

I’m sure most of you know this, being on your phone right before bed is INCREDIBLY detrimental to your sleep patterns. I realize it is so tempting to pull up social media while you’re getting ready for bed, I get it. The easiest way to do it is to set your phone down after like 9 and to not pick it up again. Not looking at your screen will actually help you fall asleep faster because your brain will be able to wind down quicker.


-Watching Tv

In America, our favorite pastime is to watch TV. Binge watching Netflix is a normal night time ritual. Do you find yourself overthinking the show or movie you just watched as you try and fall asleep? This is a good sign that watching TV before bedtime is not a good way to help you relax and get in the sleep mindset.



I love bedtime snacks. LOVE THEM. but… they don’t love me. Eating before bed usually leads to indigestion.. It’s just a lame fact. Also, our body cannot sleep as deeply when it’s still digesting. Try to get all your food in at dinner time and try not to eat or drink anything about 2 hours before bed.


Things TO do before bed.

What about being proactive in helping our bodies sleep?

Here are some things that will help you get relaxed and ready for sleep:

-Sleep time yoga

Yoga Graphic

Doing some quick yoga before you sleep, though it may seem silly, this will help your whole body relax as well as your mind! Here’s some great yoga poses for relaxation. 


I know it sounds crazy but keeping a journal totally does help you sleep. Writing out your thoughts and feeling helps clear your brain and gives you less to obsess over while you’re trying to fall asleep. I also find it super helpful to identify things I need to do in the next day after I wake up!

-Cleaning your room

Oh my goodness.. Having a clean room is amazing, we can all agree. BUT making sure your room is clean for some reason totally helps you sleep better. When you walk in your room at night and it’s messy, it just adds another thing to our mental to do list… which is always stressful.

-Take a bath

Nothing is as relaxing as taking a bath. Take a warm bath with some epsom salt, let your body detox and then get yourself an awesome nights sleep!


Things that promote better sleep

Just while we are on the topic I wanted to tell you a couple things about your ENVIRONMENT that can help promote better, deeper sleep.

-Total Darkness

Total darkness helps your brain go to sleep quicker.

Here’s a link to my fave sleep mask that also helps keep away migraines and wrinkles.

Link HERE.

-Proper neck support

SUPER important. The better neck support you have, the less you will toss and turn as you try to fall asleep.

You need a good pillow that supports your neck AND keeps your head cooler than the rest of your body. (While also promoting relaxation of your muscles.) Did I mention its customizable?

Here’s a link to the only one on the market.



Do you play night time Hokey Pokey? One leg in, one leg out.. Because you’re always too hot or too cold? I found this AMAZING comforter that actually helps regulate your temperature WHILE neutralizing acid buildup in your system. It’s AMAZING for wrapping yourself up with you’re feeling sick.

Here’s the link:


-Natural Energy Cocoon

Honestly the best thing to do is just get the entire system and wrap yourself in natural energies. You’ll sleep like you’re camping outside but, wake up without all of the aches and discomfort tat come from sleeping on the group. (Seriously if you want the best night’s sleep you NEED this mattress topper)

Link HERE.

Also a sleeping bag for you nature lovers out there:


How to wake up happy

Geez. This is a tough one. I, like many other people am not a morning person. Although, I sure do try my hardest to be one.. Just ask my hubs.

I love being awake for sunrise and I wish I did it more often.. It helps me feel more productive and like I am living the best kind of life.

Here are some tips I have found that help make mornings happier:

  • Don’t snooze your alarm

You’ll be salty with yourself later!

  • Wake up with Gratitude

Don’t look at your phone.. Pull out your gratitude journal and write a few things.

  • Exercise

I know.. I know.. Why is the answer to happiness always exercise? This will help get your endorphins flowing and wake you up!

  • Make a plan

Plan out your day, write your to do list… you’ll be SO happy you did!

  • Do something nice

A great way to start your day is by showing someone else some love… then you get warm fuzzies all day!


What are some of YOUR night time or morning routine favorites?

Let me know in the comments!

Why ‘Whole Foods’ are EVERYTHING


HELLO HELLO! Welcome to our first ever #WellnessWednesday blog post! Today we are going to be chatting about ‘WHOLE FOODS’ … so if you’re not into learning about food or you don’t like to eat food or you’re not into eating good foods… stop reading NOW.

If you ARE looking for a some resources about things to put in your body to make it happier AND healthier, you are in the right place my friend.


What are ‘Whole Foods’?

Definition: “plant food that has been processed or refined as little as possible and is free from additives or other artificial substances.” (Thank you google.) For example.. Fruits, Veggies… good grains.

That sounds easy enough, right? Well.. it’s not. Take a good look at what things you may have in your fridge or in your pantry or cabinets. I am willing to bet most of the food that you have stored away in there doesn’t quite meet the requirements for ‘Whole food’. In today’s world it’s much harder to find unprocessed, unrefined, untampered with food. Even a lot of the produce we consume has additives or artificial substances added to it.

Crazy, right?


Why do we need ‘Whole Foods’?

Now, I don’t mean to scare you, everything will be OKAY. Not having a strict diet of only ‘Whole food’ will not kill you and hasn’t been proven as a cause of cancer or any of that kind of junk… our bodies just don’t function as well without them. ‘Whole Foods’ are an essential part to having a healthy balanced body and life!

Our bodies were MADE to process and use Whole, Fresh, food! Imagine a life where all you ate was ‘Whole foods’, I’m sure you’re picturing more energy, a more balanced state of mind. Perhaps, clearer skin and memory, greater health and vibrancy. You are SO right. Our bodies function on a whole different level when we give them the nutrients they need without all the fillers or frills. Eating more whole foods is essential to health and a HUGE step in the right direction if you are ready for an improved healthy lifestyle.


How can we incorporate more ‘Whole Foods’ into our lives?

That being said, how in the world are we supposed to incorporate more Whole Foods into our diets? Easy Peasy. Buy them. I know what you’re thinking… ‘how am I supposed to eat that stuff?’ RECIPES! If you are on Pinterest I am SURE you will find what you need to make these whole foods sound appetizing. Create meal plans, get your family in on it, make it a goal! You will thank yourself later for being so proactive with your health.

Besides, we are happy to help! Join one of our 21 day challenges and get some awesome recipes, meal plans and tips to help. (

The truth of the matter is that our bodies crave these foods and what we can find at the grocery store wont entirely sate that craving or fulfill all of the nutrients our bodies need. That is the BIGGEST reason I advocate for supplements.

Specifically ‘Whole Food’ supplements.

In my opinion, if its not whole food… don’t buy it. Your body wont absorb it properly and it could cause some issues down the road. Just DON’T do that to yourself OKAY?!

If you are really dedicated to a lifestyle change and want to be healthier, you’re going to rock this.

Some of my favorite ‘Whole food’ Supplements:

Greens- Jade greenzymes

The ULTIMATE super food. You can literally survive off of this stuff and water. This will help alkalinize your system, promote better functioning organs (especially digestion/acid reflex stuff) and it’s definitely the best option for families who need some help in the eating more greens department. PLUS its great at fighting off infections and I even use it as a facial mask to suck out any impurities in my skin! (Seriously, if you have sick kids all the time THIS is a MUST.)

Click here to learn more. (Ask about getting 25% off!)

Daily Health- Kenzen Mega Daily (Men & Women)

Most daily vitamins are hard for your body to absorb.. but, because these are ‘Whole food’ supplements your body uses them right up! I LOVE the way I feel one these. My hormones stay so balanced. There’s also a ton of rocking antioxidants AND metabolism boosters. HECK YES.

Click here to learn more. (Ask about getting 25% off!)

INSANE Daily Nutrients- Kenzen Vital Balance

I am totally not a protein shake type of gal but, I make an exception for something that has literally changed everything about my health. This stuff tastes good and does the best things for your body. My immunity is much higher, my skin is brighter, my hair is longer, my digestion has improved IMMENSELY (more on that later) and I have a crazy amount of energy. (Not to mention this stuff is the bomb for both building muscle AND losing extra weight you may be carrying around)

Click here to learn more. (Ask about getting 25% off! Found in ‘My Story’)

Energy- Kenzen Ten4

MY FAVORITE THING EVER. If you need more energy, a gentle detox… some brain/emotional balance, THIS should be your go to. Besides having an amazing amount of nutritional value and antioxidants, this stuff boosts your metabolism AND helps you gently detox. I LOVE IT. 10/10 would recommend to EVERYONE.

Click here to learn more. (Ask about getting 25% off!)

Total Detox- Activated charcoal

Lately I have been totally loving on this stuff.. even though its not technically a ‘Whole food’ it will totally help scrub out all the gunk in your system to help you absorb your Whole foods better! Just make sure you continue to drink copious amounts of water to help it filter through!

Find this on Amazon or at any health food store!


If you have any questions of comments I would LOVE to hear them!

Thanks for joining me this #WellnessWednesday.





The 10 things you need to know about SELF care.

A lot of people I know have lately been asking: “What is self care?”. Self Care, by definition is:  any necessary human regulatory function which is under individual control, deliberate and self-initiated. Some place self care on a continuum with health care providers at the opposite end to self care. In modern medicine, preventive medicine aligns most closely with self care. (Thank you wikipedia)


Now that you know the true definition of Self Care, I’m going to tell you 10 things you absolutely need to know about it.

 1.  It starts with SELF love.

Step one: Love yourself enough to treat yourself GOOD.

Your friends and family will thank you. It is so important for you to have enough love for yourself that you will take care of yourself! Drink enough water. Do some exercise. Take a break. When you have a fully filled cup, you can start to help fill other peoples! Its awesome how that works, huh?

SO… Self Care starts with YOU.


2. Self Care is all about prevention.

As mentioned in the definition. Self Care is all about stopping the thing before it starts!
Stress, toxicity, improper nutrition, terrible sleep patterns all contribute to disease, infection, discomfort and a plethora of other issues that the “modern” man deals with on the daily.

Why do we subject ourselves to this? When we definitely have means to prevent it!

3. Self Care CAN help with standing concerns.

Its TRUE! Ask anyone who has really integrated Self Care products into their life. I promise they will tell you what a difference it has made in their over all well-being along with addressing past health concerns. The Rule is:  you take care of your body and it will take care of you!


4. Don’t overwhelm yourself.

Its okay to take Self Care step by step! Remember to take things at your own pace, you’re building a lifestyle not just a few good habits. Results may happen immediately or over time but, they do exist!


5. Self Care covers the five pillars of health

So what are the Five pillars of Health? Healthy Mind. Healthy Body. Healthy Family. Healthy Society and Healthy Finances.

Sounds pretty grand right? Our definition of Self Care addresses ALL of those pillars.

6. Self Care is all about BALANCE

The NEXT step is creating balance in those pillars. If you’re not sure how to do that, check out our Facebook or Youtube page. As Specialists its OUR JOB to help people find balance.

Especially Healthy Body.

7.Embrace natural means

There’s been some craziness in the holistic world as we’ve finally helped people open up their minds to alternative health care. I always tell people to keep their minds open… We have LOTS of methods for healing right in front of us ALL THE TIME.


Remember to be happy. THIS IS SO IMPORTANT. Happy people are healthier too! Once you take the steps to be healthier you’ll start to see changes in your attitude and start actively seeking to take care of yourself. ITS AWESOME!


9. Its all about Environment

One thing people often over look is Environment. Your Environment has A LOT to do with your over all health care. What kind of water are your drinking? What kind of Air do you breathe? What type of food are you eating? Do you sleep well? Etc..

10.  Total Self Care = Wellness HOME

Total Self Care in a nut shell is A WELLNESS HOME. Where your environment is completely balanced and you have all the products related to you and your families Self Care. An alkaline environment with: Clean and Pure water, Air, Whole food nutrition, deep restful sleep, NATURAL discomfort relief etc.

Learn more about it on our website!

COMING SOON: “What a Wellness Home is”.

This definitely isn’t everything you need to know but, its what we feel is most important.

If you have any questions ASK!

Feel free to share your favorite Self Care techniques and anything else we missed below!


My Purpose

My mission is to help YOU achieve balance in every aspect of your life.
– Healthier Mind 
(Do you want to become a more positive thinker? What about being motivated and inspired?)
Healthier Family
(How much time do you get to spend with your family every day? What’s your biggest obstacle?)
Healthier Society
( Have you ever wanted to change the world? Whats your dream to do so?)
Healthier Finances
( What kind of income do you make? What would you like to be making?)
Healthier BODY
Here’s where my focus lies.
I want to help you create a better environment for your body, your kids and your family to thrive in.
An alkaline body.
An Organic whole food diet.
A hydrated body.
An environment with discomfort relief.
A well rested body.
How does that sound? Follow me on the journey:)
❤ ,
Check out my website for some awesome ideas on a Wellness Home.