Quality Sleep Challenge

Quality Sleep Challenge

Quality Sleep Challenge 

Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were.

More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.

“Suppose you have 8 days a week? What would you do?”… they asked. People responded that it would be AMAZING because they’d have extra time to work harder and get more done.  There was no mention of spending more time with family and friends….and certainly no mention of getting more sleep!

The truth is, sleep affects everything from your skin to your mood, digestion, relationships, and even your productivity.

Getting quality sleep is all about practicing good sleep hygiene, which means:

  • Avoid naps during the day because they can disturb your normal sleep pattern.
  • Be physically active in the morning/late afternoon to improve sleep and reduce stress.
  • I like to diffuse any relaxing combo of doterra essential oils during the “wind down time” of the evening and through the night! (Get my FREE Beginner’s Guide to EO’s + diffuser recipes on my freebies page here!
  • Avoid large meals close to bedtime, as well as caffeine, nicotine, and alcohol because digestion can disrupt sleep.
  • Avoid bright electronic screens before bed and get outside because natural daylight causes many positive changes in your brain.
  • It’s important to associate your bed with sleeping, not spend time in bed playing video games, watching TV or browsing the Internet.
  • Head on over to my FREEBIES page and download my 15 tips to improve your sleep TONIGHT!! 

Here is a list of my favorite oils to support sleep

  • Balance (Grounding Blend)
  • Serenity (Restful Blend) 
  • Breathe
  • Lavender
  • Clary Sage
  • Sandalwood

Nikki’s Nugget: flower oils have more esters in them which support your sleep

 

The point is that because everyone is so “busy” these days, sleep takes a back seat!  Let’s make sleep a priority this week and get busy making sleep a priority!

Your challenge this week is focus on getting at least 7 hours of quality sleep this week by practicing some of the tips mentioned above! 

Are you in? Let me know in a comment below!

To continue with our cat theme (even though I am not a cat person…this is a really cute video)…

Fit Friday Week 4

Fit Friday Week 4

Week 4

For a great explanation of each exercise, go to my friend Alicia’s Exercise Technique Manual Here.

Warm-up and cool down for 5-10 minutes each

6 Min AMRAP (as many rounds as possible)

24 lunges

22 Dead bugs

20 mountain climbers

7 Min EMOM

8 Renegade Rows

8 Hand Release Push Ups

4 Squat Jumps

8 MIN AMRAP

15 Full sit ups

20 bicycles

25 crunches

30 reverse crunches

35 Russian Twist

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,

 

My Joy List

My Joy List

I started to think about the importance of having a “JOY” list…and why I need to START one. I want it to be:

a place I can visit daily…reminding me to be so thankful for what I have…but yet allowing me to dream bigger!

a place where I can be inspired to be a better wife, mommy, friend and leader.

a place that makes me happy….but more importantly a reminder of the things that bring JOY into my life.

This will be a never-ending, always edited list…but here is a start. If you need more help with ideas to start your own Joy list read this great article here http://www.mindbodygreen.com/0-5731/4-Steps-to-Create-Your-Joy-List.html

  1. waking up next to my husband each morning (even though he snores)
  2. enjoying the quiet of the house before anyone wakes up
  3. waking up in our house, surrounded by my favorite things
  4. our Ninja coffee bar
  5. a BIG cup of hot black coffee (i also enjoy bulletproof coffee at times too)
  6. my favorite mugs to sip my coffee out of
  7. technology (if you know me…i ♥ my gadgets…Alexa echo is my fav right now)
  8. diffusing doTERRA EOs  each morning
  9. my nutribullet
  10. protein shakes- i love quick, easy and filling meals
  11. eating clean makes me feel better than any words can express and I ♥ Tosca Reno and JJ Virgin… my food mentors who inspire me daily
  12. reading in my favorite arm chair
  13. soft blankets…I have them ALL OVER my house (just ask my hubby or kids)
  14. devotions and prayer time each morning
  15. so thankful i have good time management skill
  16. i love planners, journals, all paper things make me happy
  17. date night with hubby
  18. date night with my boys
  19. “girls day” with charlotte
  20. painted toe nails
  21. teaching people to be a healer in their own home
  22. going to doterra leadership each year
  23. going on doterra incentive trips
  24. giving back
  25. serving others
  26. building a successful biz and teaching other women how to do the same
  27. being able to surround myself with women that inspire me
  28. lunch dates with girlfriends/biz partners
  29. girls weekends with my besties
  30. wine
  31. drive-in movies each christmas break with my kids
  32. camping in the back yard
  33. roasting marshmallows in the fire pit
  34. my life…even though it is crazy at times, i would never change it!!
  35. personal development
  36. living and creating a life that I choose to live
  37. teaching Charlotte to be a leader not a follower
  38. the new people I meet each day excites me with all the possibilities
  39. my health
  40. my families health
  41. i love that my parents live 15 minutes from us and we see them almost every day
  42. i love traveling
  43. getting a massage
  44. scheduling a trip for me and the hubby (and planning the details)
  45. surprises
  46. audio books
  47. book club with my tribe
  48. team development weekends on AMI
  49. train cases (I have 13 in my office alone)
  50. waking up each morning with the possibility of who I will meet and how I can serve them
  51. HIIT workouts (because they are short and sweet)
  52. yoga
  53. i love antiquing and searching for treasures at Goodwill, garage sales and flea markets etc…
  54. having money in the bank
  55. i love that my oldest still calls me mamma
  56. making money (enough to support my entire family and more)

**Note: there will be an ongoing editing of this list**

What’s Cooking Wednesday…BLTA roll ups

What’s Cooking Wednesday…BLTA roll ups

BLTA Roll-Ups! (servings 2)

Ingredients:

 4-6 slices Turkey Cold Cuts (Applegate is my favorite)

 1 Plum Tomato, seeded and cut into strips

 2 slices Bacon, cooked and cut in half lengthwise and then cut in half width wise (you’ll end up with 8 pieces)

 1 Avocado, sliced

 Baby Spinach Leaves

Directions:

1. Lay out a turkey slice on a plate or cutting board (or whatever you want, you don’t have to listen to me).

2. Layer 3-6 spinach leaves (depending on size or how much you like spinach) in the center of the cold cut, width-wise across the short side (see picture above because I suck at explanations).

3. Layer a few strips of tomato, 1-2 strips of bacon, and 1 slice of avocado on top of that.

4. Starting at the left side, flip one end of the turkey slice to the right, over the layers you just added. Then roll that folded side over to the non-folded side on the right to create the roll.

5. Just pick it up and eat it. No toothpicks necessary to hold it together.

(Credit: www.ourpaleolife.com/2013/03/turkey-blta- roll-ups )

Take a Break from Tech!

Take a Break from Tech!

Technology is AMAZING.  We use it nearly every single day…and it absolutely improves the quality of our lives and puts the world at our fingertips.

However…. it can also be highly addictive, distract our attention, and can cause us not to be fully “present” in the conversations we’re having, the tasks we’re working on, or the roads we’re driving on. 

How many times have you been out to dinner and not been truly present because you’ve been glancing at your phone all night checking to see if you got a text message?  Or how often have you been driving and checking your FB news feed and somehow “arrived” at your destination without remembering how you got there!

I’m challenging you to UNPLUG for 1 day this week! (Just ONE- I know you can do it!) 

Before you say “there’s no chance”… Being addicted to your devices can:

  • Increase your feelings of loneliness, isolation, and depression
  • Cause you to feel more anxious and inadequate
  • Increase your levels of stress
  • Exacerbate ADD
  • Decrease your lack of creativity
  • Lower your ability to concentrate and focus
  • Cause a lack of quality sleep

Most importantly, live is about LIVING and being PRESENT in the moment!  It’s about spending quality time with people you love and care about. 

Are you up for the challenge? If you’re ready to give up your devices for a day, let us know in a comment below!

With love and hustle,

This video by one of my mentor, Jack Canfield that goes right along with what we are talking about today.

What is the One Word to Boost Your Productivity?