wellness

eo | uplifting diffuser blends

Creating diffuser blends to invoke a feeling or mood is one of my favorite things about using essential oils. At home we use different blends for sleep support, immune support, emotional support - happy, calming, festive (holidays!!) and more. It’s absolutely freezing in this house right now so I’m diffusing all of the happy and uplifting blends in all of the rooms today.

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Some of my favorite oils are the ones that I smell and they just make me happy. Joy was one of my first loves and I still use it daily (either in a diffuser, as perfume or both). There are some oils that I just can’t seem to enjoy (geranium and bergamont both come to mind) however when they’re mixed in a diffuser blend they seem to work perfectly.

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What are your favorite oils to use to brighten your mood? I have found that the citrus oils always seem to make an appearance for me when I’m looking for happy blends. There’s also nothing quite like Valor to make me smile.

xo,
c

04 | creating a bedtime routine for self care

We’ve talked about creating a morning routine for self care and part of that process is ensuring you get enough sleep the night before to be able to get up early enough to not feel rushed and out of control in the mornings.

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WHY IS A BEDTIME ROUTINE GOOD FOR SELF CARE?

  1. Creating a solid bedtime routine helps you fall asleep faster to allow your self enough sleep to start your following day with intention and strength.

  2. It gives you the opportunity to devote some time to yourself to reflect on your day.

  3. It gives you the opportunity to take care of your skin, teeth and body.

  4. It gives you the opportunity to reflect on your day.

  5. It gives you the opportunity to create a habit that is beneficial for your mind and body…the more good habits you create in your life the more momentum you build towards your goals and dreams.

WHAT TO INCLUDE IN YOUR BEDTIME ROUTINE

  1. Set a bedtime - one that allows you enough sleep with your routine and try to stick to it.

  2. Gratitude reflection - take time every night to reflect on your day and the things that you are grateful for…small things and big things. You can journal this in a book or simply think through them. I do this as I’m in bed preparing to fall asleep. If you pray, make sure to allow time for this as well.

  3. Dim lighting - when you are going through your bedtime routine, make sure that the lights aren’t overly bright to keep you awake. This is time to wind down and relax your eyes and body.

  4. Stretch your body - include deep breathing and stretch your muscles to relax. There are also some great nighttime yoga routines that can help with this, google or pinterest will bring up lots of options.

  5. Pamper yourself - take enough time to wash the day off of your face. Take care of your teeth, shower in the evening if it helps relax you. Take care of your skin and hair.

  6. Set your alarm for the morning - be realistic and make sure that you are allowing for enough quality sleep. Make sure that when that alarm goes off in the morning you are not hitting snooze…not even once.

  7. Prepare clothing for following day - are you working out in the morning? Make sure your clothes are ready and waiting. Don’t waste time in the morning or give yourself an excuse to not follow through with your intentions.

  8. Think through the following day - anything big coming up tomorrow? I try to make sure that I go through my planner at the end of each work day. I don’t want those unfinished tasks floating in my mind and keeping me awake at night. Get them down on paper and rest easy in knowing that you’ve set yourself up for success the following day.

  9. Essential oil sleep blend - I am a huge believer in essential oils for sleep. The blend that I use has given me the best sleep of my life and keeps me asleep. Falling asleep was always a huge problem for me and finding something to help me was life changing…really. Look for the recipe below.

  10. Calm spa like music - the diffuser that I use in my bedroom also plays different music. I choose a tune that is simple with no pattern so that I can fall asleep quickly and stay asleep. This has made a huge difference in the quality of my sleep every night.

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WHAT NOT TO INCLUDE

  1. Your phone

  2. Social media

  3. Too much food or drink too close to bedtime

  4. Bright lights

  5. Excuses - just do it. I know you’re tired, you might think it’s ok to skip a night. But the habits that you are creating are so very beneficial to your overall health and wellness.

HOW TO STICK TO YOUR BEDTIME ROUTINE

  1. See number 5 above. Don’t give yourself an out. No matter how tired you are or how “just this once” you’re going to skip washing your face…don’t. Take the time to take care of yourself.

  2. Have everything that you need for your nighttime routine stocked and ready. Don’t make yourself go looking for the things that you need.

  3. Make sure that you have properly closed out your work day - having unfinished tasks swirling through your mind at bedtime makes it very difficult to unwind and relax.

  4. Have a set routine. Use the worksheets that you can download at the end of this post to create a routine that you can stick to.

  5. Make sure that you love your routine. Give yourself something to look forward to, create a relaxing routine that you want to follow each night for better sleep and wellness.

HOW I SET MYSELF UP FOR SUCCESS AT BEDTIME

  1. I set up my diffuser first thing when I go to my room at night - the sounds and the smells get me relaxed and keep me on track with the habits I am creating for myself.

  2. My skincare routine is one that I love and see results from so I don’t feel as though I’m wasting my time. I see the benefits and love the way the products help my skin and add to the relaxed feeling I am trying to create for myself.

  3. I properly closed out my workday earlier and know what tomorrow holds for myself. I’m not trying to remember the things that I need to do the next day. I think through what I need to wear and I get my clothes ready for my workout (which is still in progress for me…but I’m working on creating this habit).

  4. I try not to eat or drink too close to bedtime.

  5. I have created a process where I don’t have to think about the next step. Like putting on your seat belt in the car, it’s a habit and I know what is expected of me every night.

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What kinds of things do you want to include in your bedtime routine? What are the possible things that might throw you off track? Are your nights all going to be the same or will you have varying bedtimes and routines? What can you do to keep yourself disciplined long enough to see the benefits of this self care practice?

xo,
c


eo | all about essential rewards with Young Living

If you’re a member of Young Living you have likely heard all about Essential Rewards. You might not be sure about why this is something you need or if it’s something that you even want in your life.

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When I signed up with Young Living at the end of 2017 I decided I was going all in. I was going to slowly start switching out products that we had in our home with healthier versions and I also had a pretty big wish list of oils and other products that I wanted from the catalog (if you haven’t looked through yours yet - you need to! There are so many great products in there!). I signed up with Essential Rewards when I ordered my kit and picked a few items that would get me up to the promo levels.

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WHY YOU SHOULD BE ON ESSENTIAL REWARDS

  1. Free stuff….that’s right! There are new promos every month with items that you get for FREE that you might not otherwise have tried.

  2. You earn points that you can use to pay for products - hello more free stuff!!

  3. Customize your order each month - you’re not stuck with the same items or the same spending amount. Maintain a 50PV order each month to maintain your status.

  4. Exclusive ER kits that are available for amazing discounts of some great YL products.

  5. There’s no contract so you can cancel at any time…but why would you want to? I love when my YL box shows up on my doorstep each month - knowing that I’m bringing healthy goodness into my home every month.

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HOW TO GET ON ESSENTIAL REWARDS

  1. Go to your YL Virtual Office - not sure how? Get in touch with your enroller today!

  2. Click on “Essential Rewards” in the menu bar (this is also where you’ll change and update future orders).

  3. Follow the instructions online to set up your monthly order - you’l choose your date (which you can push through earlier certain months if you want to), your items and choose payment and shipping type (if you’re not on YL Go yet…you’re missing out!)

  4. Be sure to note your ER processing date in your phone or calendar to can remember to go in and update your order each month.

  5. Set up PV Assist if you would like - it’s a great tool to ensure that your order doesn’t dip below your set amount each month so you don’t miss out on promos.

  6. Make sure to check the promos each month to see the great stuff that you can earn for free!

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THE BASICS

I love that I (currently) earn 20% back on every monthly wellness box through Young Living (not on my quick orders though…so I always spend a little time ensuring that I’m getting everything I might need in my ER order). I don’t get those perks at the other places that I shop for myself and my family.

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Not a Young Living member yet and want to jump on board and join my team? I would love to walk this journey with you. Click the button below or send me a message and let’s talk it through!

xo,
c

03 | creating a morning routine for self care

One of the greatest things that you can do for your self care is to create a morning routine that sets the rest of your day up for success. There are many people out there that would agree and they all have ideas on the very best way to do it…my opinion? The best morning routine is the one that you look forward to…the one you’re excited to wake up to and the one that you can stick with. Make sure to download the worksheet at the end of this post to create your own morning routine!

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why is a morning routine good for self care?

  1. You give yourself something that you love to wake up to in the morning…if you dread getting up to a thousand things on your to do list - you need some “me time” first to ease into your day and prepare yourself for what’s ahead.

  2. You have some time in the morning before everyone is pulling you in different directions just for yourself and it gives you the opportunity to set yourself up for success for the day with zero distractions.

  3. You give yourself the opportunity to self reflect on your goals and dreams.

  4. You know what to expect from yourself everyday, a consistent routine is key to success.

  5. You give yourself a few wins before the world is even awake and moving…keep up that streak of successes going throughout your day,

what to include in your morning routine

  1. Goal setting/reflecting - if you take time every day to reflect on your goals you have the ability to look closer at those goals and your to do list and make sure that they are in alignment as much as possible.

  2. Gratitude journaling - write down 3-5 things that you’re grateful for every day, big or small things, but make sure you find something.

  3. Water - you can have your coffee or your tea or whatever you need - but make sure to get in some water as well asap! And keep drinking it throughout the day.

  4. Personal growth - reading is the best, just try and get 10 minutes in every morning or listen to a great podcast while you’re getting number 5 crossed off your list.

  5. Exercise - this is lacking in my morning routine right now…but I’m working on it. It is so vital to get your blood pumping. You can do something strenuous, something calming and centering like yoga, go for a walk or a run - anything that you can stick with and that you enjoy. And if you crave variety make sure to mix it up so you don’t get bored and give up.

  6. Open the curtains and make your bed. Another great and easy win for the day. It’s simple and often forgotten, but it makes a huge difference. Let in the light.

  7. A good healthy breakfast. If you have the time (or make the time), make yourself a breakfast that can carry you through your morning and refuel you without making you sluggish.

  8. Take care of your skin and teeth, shower and get dressed in something that makes you walk tall and feel great. Even if you’re working from home…even if you’re not “working”. Make the effort every day to take care of your face and body.

  9. Attack your to do list. What needs to get done? However you work best - either do those hard things first or tackle all the little things. Write it down, get it out of your mind and get the work done. (revisit this list throughout your day and especially at the end of your day to set your agenda for the following morning so nothing is looming over you with a chance of being forgotten)

  10. Smile, know that you’re giving yourself the best start to your day and working towards relieving stress in your life. Be proud of the wins that you’ve already accomplished today.

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WHAT NOT TO INCLUDE IN YOUR MORNING ROUTINE

  1. The snooze button

  2. Email

  3. Social media

  4. Distractions

  5. Unhealthy foods

how to stick to your morning routine

  1. Get enough sleep the night before - whenever possible. I know that sometimes this is beyond your control, but do the best you can to get to bed at the same time each night to allow for enough sleep. Create a nighttime routine that will help with this as well.

  2. Make sure that the clothes that you need in the morning are right there for when you wake up and that you don’t have any excuses for just staying in bed. Take away the decision making process.

  3. No snooze. Seriously. Don’t break the promises to yourself that you made when you went to sleep the night before. If you’re tired and don’t want to get up, tell yourself you can sneak in a nap later, or that you’ll go to sleep earlier tonight (if you can). Just get up. Put your alarm clock in the other room or as far away from you as possible to make sure you have to get out of bed. (Read Mel Robbins 5 Second Rule)

  4. Have a set routine. Take the guesswork out. Make it known that this is just what you do. You are a person that gets up early and works through a list of things that are good for your mind, body and soul. This is just who you are. Stand firm in that belief.

  5. Make sure that you love your routine, give yourself something in your morning routine that you really love and can look forward to.

great resources to make your mornings amazing

  1. the miracle morning book - a great book by Hal Elrod that talks all about morning routines and what he believes you should be including in yours.

  2. 5 second rule book - a great book by Mel Robbins on getting yourself unstuck and willing to go after what you want.

  3. leuchtturm 1917 book for journaling - I use one of these books daily for my morning journaling of gratitude and goal setting.

  4. keurig - quick and easy, one cup and a little pod is all I need and I make sure that the water is full the night before.

  5. girl wash your face - a great book to start off your personal development reading if you haven’t already read it.

how i set myself up for success in the morning

  1. I ensure that I fall asleep quickly by creating a spa like atmosphere with my nighttime routine…even when I’m feeling too tried to do it. I have found that the nights that I have skipped I’m far less likely to get up when my alarm goes off in the morning.

  2. I set my alarm for the same time every morning - and try my very best not to hit snooze.

  3. My workout clothes for the morning are set out - just need to get myself back into the habit of actually working out :) this has been an on and off again struggle for me and finding a way to incorporate it in a simple and seamless way is the best for me. I need to work out at home and have everything readily accessible otherwise I find myself making excuses and putting it off.

  4. My oils for my diffuser are ready with my wake up blend (joy + orange + grapefruit), the ritual of doing this helps me remember to slow down and enjoy the moment a little longer and move through my mornings with purpose.

  5. My notebook is ready, my book to read is ready, my coffee and water cups are ready. I gather all of my things and sit at my desk and get to work. I know my routine every day and because I don’t have to stop and think or look for anything I don’t get distracted...usually.

What are you going to make sure to include in your morning routine? Will your weekends look different than your weekdays? How can you best set yourself up for success and create little wins for yourself everyday? I would love to hear all about your morning routine, drop a note in the comments about what works well for you and where you might be struggling.

xo,
c

eo | diy for hair + lash serum

I’m not a huge DIY person (although I love the idea of it!) but since bringing essential oils into our home my sister, daughter and I have started experimenting with a few things and we have loved the way that they have turned out.

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LOVE YOUR hair

I have read a bunch of different recipes for a spray for your hair and scalp to support your hair growth and in doing so have created a blend that we love here at my house.

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With a 4oz clear glass bottle from Amazon (resources at the end of this post…) use a tiny funnel and add the oils as listed above. Add a splash of witch hazel for the oils to mix and fill the remainder of the bottle with water. I spray this at the roots of my hair after towel drying and combing through.


LASH SUPPORT SERUM

Getting anything near my eyes has always worried me as I have incredibly sensitive eyes but my daughter and I wanted to give this one a try and we have loved the results. Apply to the ends of your lashes only.

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Using a new and empty mascara tube from Amazon, put the recommended drops into the tube and top off with 1/2 vitamin e oil and 1/2 v6 oil. You can substitute both of those for cold pressed castor oil if you prefer which I will be doing for my next batch. Apply to clean lashes morning and night - ends only.


MY FAVORITE SUPPLIES


I’d love to hear about some of your favorite DYI projects with essential oils or some ideas on what to try next.

xo,
c

the psk | will I really use them all?

Yes. Yes you will.

I remember a year ago when my Premium Starter Kit arrived with all of the oils and the information and I was a bit overwhelmed. I remember thinking…what on earth am I going to do with all of these oils? I really just wanted to find a couple that might help support the sleep issues that I had been having (my entire life). But I was also excited. I was excited that our family was taking steps to add this healthy aspect to our lives. I really had no idea where we were headed.

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The oils were each used for various things - I used them to diffuse in the various diffusers in the house (as I quickly realized one diffuser was not going to be enough), I used them to make rollers and used them in teas. I used them topically to relieve strain in my joints from too many photo sessions. I used them on dryer balls to replace the dryer sheets that I had used my whole life. I began to use them in my water and to roll them on my face for skin support. Eventually I found that I needed to replace these little bottles one by one and started adding new and different bottles to our collection…my drawer full of empties is pretty impressive.

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what can you use the oils for?

There are so many things that these oils can be used for, some of the different ways that my family has been able to see benefits from the oils.

  • sleep support: Lavender, Stress Away, Copaiba

  • skin support: Lavender, Frankincense

  • immune support: Lemon, Thieves, Frankincense

  • muscle/joint support: PanAway, Cppaiba

  • emotional support: Frankincense, Peppermint, Stress Away

  • digestive support: Copaiba, DiGize, Peppermint

HOW Can you USE THE OILS?

Diffuse them, apply them topically, use them internally - but only the Vitality Oils! Here are a few sample diffuser blend with your Starter Kit oils - be sure to experiment, there are lots of ways to use these oils for your family.

WHAT ARE THE OTHER THINGS IN YOUR KIT?

There are two little red packets of Ningxia Red and a little yellow packet of Thieves Household Cleaner. Do not throw these out and do not leave them in the bottom of your kit (don’t forget - there are two levels to your Premium Starter Kit - there is so much goodness in that bottom layer!). Pop the two red packets into your fridge and enjoy them cold - over ice, mixed with a sparkling beverage (some people love LaCroix with theirs) or just plain - the benefits are amazing and you should really make the effort to get Ningxia into your family’s daily routine. Even my pickiest little one drinks it.

Go grab that yellow packet and a 16 ounce spray bottle and dilute it in water for the safest, nicest smelling household cleaner you have ever tried. We use this for everything in our home now - mixed with varying amounts of water or other products it makes the best cleaner for all of your needs.

There is a little black roller fitament and lid in your bottom tray as well - pop that baby on the oil of your choice and roll on the goodness. I use a roller top (you can purchase more through Young Living) on my Lavender, my Frankincense and Stress Away (and many other non-starter kit oils).

Best of all…your kit comes with a wholesale membership to Young Living. That’s right. 24% off retail on all of the best products for your home and family.

WHAT’s NEXT?

If you have a Premium Starter kit that you haven’t gotten the full use out of yet it is time to pull it out and start trying things. The best way to get the full benefits of the oils is to use them daily. Consistency is the key here. Create routines around the oils and you will start seeing the most amazing results. If you have yet to get your own Premium Starter Kit now is the perfect time…trust me, you want this in your life.

I can’t wait to start this journey with you.

xo,
c

01 | all about self care

What does self care mean to you?

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Everyone is talking about it these days, self care is all the rage. But everyone is right. It’s the same as when you’re on an airplane for the safety speech and they tell you to secure your mask before you try and help others. You’re really no use to help others succeed if you aren’t taking care of yourself. As mothers we often feel like there are so many things that must get done (and there are) and that we’re the only ones who can do it all (and we’re not). Taking care of yourself and making time to make YOU a priority is vital to your own long term success in life.

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Today marks the first week in a series here on the blog that’s all about self care and the different ways that you can incorporate it into your life. Not every idea will resonate with you but the hope is that over time you will begin to create or enhance your own routines and methods of self care.

For me, self care comes in three areas: mind + body + soul/spirit. I tend to get tunnel focused in my life and will focus heavily in one area while letting the other areas slide. This year my goal is to work slow and steady and try and elevate each area while attacking my goals and dreams to continue towards being the person that I desire to be. Over the following weeks each topic will play into one or more of these areas but for now, here are some thoughts on each one.

Self care is giving the world the best of you, instead of what’s left of you.
— Katie Reed

MIND

The following are some of the ways that you can incorporate self care for your mind into your life:

  1. reading fiction or non fiction books without distraction

  2. learning something new

  3. limiting screen time

  4. creating time for goal setting/planning

  5. social media detox

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BODY

The following are some of the ways that you can incorporate self care for your body into your life:

  1. being conscious of the food and drinks that you allow into your body

  2. giving yourself adequate outdoor time

  3. moving your body more with exercise or other activities that you enjoy

  4. ensuring that you allow yourself time to get adequate sleep

  5. taking excellent care of your skin

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SOUL/SPIRIT

The following are some of the ways that you can incorporate self care for your soul or spirit into your life:

  1. finding time for something that you love to do

  2. making the time for a gratitude journal every day

  3. surrounding yourself with like minded and positive people

  4. creating time in your day to focus on you (there’s time somewhere, you just need to find it)

  5. listening to music that you enjoy

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Now what? Now it’s time to think about you…what do you love about where you are and what areas do you think you want to make some changes? Don’t overwhelm yourself by trying to make a thousand changes all at once, but do get a clear picture on where you want to be and start making small and meaningful changes daily.

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What areas of self care do you need to focus on in your life? Is there a particular element that is lacking in your life? What are some topics that you would like to see explored deeper in this series? Drop a note in the comments and we’ll make sure that it’s addressed in the coming year.

xo,
c




all about the oils | wellness

It all started with Christmas presents to my sister and I. We were at Costco together and saw essential oil diffusers that we both wanted so we decided to gift them to each other for Christmas. Once I opened it and started diffusing, I knew I loved the idea. I loved the fresh scents and I loved the idea of the oils. I started doing a little Facebook research (the best kind) and got my friend's opinions on the different kinds of oils. I did my own research as well and knew the direction that I wanted to go.

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A friend reached out to me about Young Living and I decided to purchase the Premium Starter Kit. Once the box arrived with all of the different oils and a diffuser for my office I knew I was hooked. While I had been waiting for the kit to arrive, I had already purchased a diffuser for the bedroom and now we have them in most of the rooms that we spend any kind of time in...we love them. The whole family is hooked.

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The diffuser by the bed has helped me relax and fall asleep faster than I've ever been able to before. I've always been horrible at falling asleep, sometimes laying there for hours wishing it was just time to get up already. I am now able to get into bed and relax for a few minutes before I'm ready to curl up and fall asleep...into a much more restful sleep than I'm used to. 

We use the oils in our home for many things these days, trying out different combinations for the diffuser, coming up with roller recipes and other ways that we can bring the oils into our lives. My sister is fully on board as well and is so excited about making all the sugar scrubs and lip balms and fighting off the sicknesses with her Thieves tea.

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As this blog is all about my life and the things that bring it joy - there will be more posts about oils and overall wellness as we continue on this journey. I would love to answer any questions that you might have and am excited to share recipes and ideas along with the design, photography and memory keeping posts that are usually here on the blog.

Happy Oil-ing
xo,
c