Pick A Time and Stick to It

You’ve probably already heard this Sleep Tip but if you want to get the most energy for your day this is a great way to do it. 

Pick a bedtime and a wake up time and stick to it, even on the weekends.

I know it is very tempting to stay up late on Friday and Saturday night and then wake up late the next morning.  But if you go to bed at the same time every night (remember we’re trying to get a full eight to nine hours of sleep) and also get up and out of bed and start your day at the same time every morning you will feel better.

Your body LOVES routines.  You may not believe it but why don’t you try this for three weeks straight – even through the weekends.  You will be amazed at how much energy you have when you stick to the same wake up and go to sleep time.  And that will be worth the sacrifice of going to bed early and waking up early.

Good job taking care of yourself!   Erika

Steps to a Wonderful Facial

Steps to a wonderful facial include:








What to do:

You probably have some facial products in your bathroom cabinet that would be thrilled to be taken out and used tonight.

A gentle cleanser will remove dirt, oil and makeup residue.  Apply lukewarm water and a dime size amount of cleanser and work up a nice lather.  Then rinse with warm water and pat dry with a washcloth.

Use a gentle scrub to exfoliate for 30 seconds to remove any rough skin.

Run some hot water (but not boiling) and add a couple drops of your favorite essential oils.  Put a towel over your head and breathe in the steam for up to five minutes.  This should not be too hot!  You want to open your pores but not burn your face.

Next, massage your face with medium pressure with your ring and middle fingers.  Sweep up from your chin to your forehead and then beside your nose to your forehead.  Then sweep down by your hair and jawline.  Finish by making small circles on your forehead and cheeks.  Feels pretty good, huh?

Next you want to apply a deep cleaning or hydrating mask.  There are several recipes on Pinterest if you’d like to make one at home.  Otherwise there are a ton of fun ones you can get at your local store.

Time for toner!  Soak a cotton round in alcohol free toner and smooth it over your entire face.

Finally, use a moisturizer that is right for your skin type to replenish your skin’s natural oils.  

I am so proud of you for taking care of yourself!                        Erika


Let’s Try Something New

How did you do last week on your walk?

Today I tried something I probably haven’t done for twenty years.  I played racquetball.  Or rather, I ran after the ball.

My friend and I go to the gym after work most evenings.  We usually walk a mile, do some weight machines and finish with fifteen minutes on the ellipticals.  But today we were feeling adventurous and we decided that it was time to try racquetball.  

After donning the super sexy goggles that were provided we proceeded to chase the little blue ball all over the court.  I’m positive the echos of our giggling reverberated throughout the entire building.

We were terrible but I haven’t had that much fun playing a sport for a long time!

I would encourage you to get out there and either try something new or try something old that you used to love.  Do you remember roller blading?  Or sledding down a hill?  Or just turn on some music and dance!  Working out doesn’t have to be work.  If you enjoy it you will do it more often.  And if you do it more often you will feel better and sleep better and that is a great way to take care of yourself!

Love,    Erika

Here are some ideas:



Freeze Tag

Bike Rides



Target Practicing


Horseback Riding

Free Weights

Group Fitness Class


Set Up Your Room for Sleep Success

So how did you do last week?  Did you go to bed earlier that usual so you could get between 8 and 9 hours of sleep each night?  I hope so!  That’s a good start.

This week let’s apply a few tricks to ensure our room is dark and distraction free.

My internet research says that slightly under 70 degrees is the optimal bedroom temperature.  If you have a programmable thermostat try setting it to 68 degrees at night.

This may seem pretty basic but when it comes to bedrooms the darker the better.  You can install black out shades or use an eye pillow to create the perfect dark environment.

Creating a distraction free zone shouldn’t be too tricky.  The goal is to make it as quiet as possible or to mask nighttime noises.  One option is earplugs.  I’ve do this frequently at hotels.  Another option is to use a white noise machine (or app) or a fan.

Personally, I have a fan running all night every night and although at first I thought it was annoying I’m at the point now where I can hardly sleep without it.  Its low constant hum is comforting and it drowns out a lot of noises that I might disturb me otherwise.

I hope you find these tips helpful.

Take care of yourself!           Erika

I am a giver.  As a giver, it is very easy for me to give to everyone else but myself.  Usually I work all day, come home, make supper, do chores, help the kids with their homework, run them to their activities, get them through their bedtime routine and sit down for the first time at 10:00 p.m. exhausted only to do it again the next day.

I am not complaining.  I love my life.  But my point is that it is easy for me to focus on everyone else but myself.  I know that I’m not the only one with this type of personality.  I would like to encourage you to take a few moments to take care of yourself.

There are several ways to do this and I think we should start with a nice epsom salt bath recipe.

My internet research said that epsom salt baths soothe muscle pain, abdominal cramps, headaches and sore feet.  They also flush toxins, fade bruises and help you sleep.


Draw a warm bath

Add up to two cups of epsom salt

Soak for 15 – 20 minutes

Drain the tub and rinse with clean water

May be repeated up to three times per week

I would also encourage you to drink an 8 oz glass of water afterward to stay hydrated.

Take care of yourself!          Erika


TAke a Walk

Today I encourage you to take a walk.  Walking is great exercise and has a myriad of health benefits!  www.mayoclinic.org says that walking can help you maintain a healthy weight, help prevent heart disease and high blood pressure, tone and strengthen your muscles and increase your balance and mood.

A good goal is 20 minutes per day.  You can go with a family member, friend, pet or by yourself.

If you go by yourself, consider taking a mindful or meditative walk.  Be conscious of your breathing.  Inhale deeply.  Exhale fully.  Be present in the moment.  Notice the elements in your environment.  

You can choose to repeat a mantra like “Inhale peace, exhale joy”.  

Walking regularly will go a long way to helping you feel well.




Sleep Tip

  • I heard a program last week where a researcher said that “sleep is not optional, it is a biological necessity. 
  • No more binge watching Netflix (my favorite thing to do starting at 10:00 p.m.)
  • I promise this will lead to more energy and couldn’t we all use more energy?

Sleep Tip

A Consistent Early Bed Time is Important

This is a tough one for me.  I love to stay up late.  I have been a night owl since I was little.  As an adult, I feel like the first chance I have to sit down begins at 10:00 p.m. and I love to entertain myself by binge watching Netflix.  However, this is not a good habit, especially when practiced on a work night!

Our challenge for this week is to get more sleep.  It will do a body good!  Let’s aim for a minimum of eight hours.  Getting more sleep will help us to have more energy during the day.  My internet research also said more sleep will improve our moods, lower our stress, help attain a healthy weight, target our attention and become more creative.

Doesn’t that sound like a whole bunch of benefit for turning off the TV and jumping into bed earlier?  Mark your calendars and let me know next Monday how you did!