Make Rest Day Your Best Day

For so long I used to consider myself a high stress person.  I was driven by pressure.  Little did I know this was feeding the growing inflammation in my body.  It started to show up in the form of a migraine headache, then high blood pressure, fatigue and belly fat.  Yes that’s right stress overtime accumulates belly fat as you age due to the production of cortisol.
Now I have come to enjoy my rest day. Our body needs time to reboot and refresh.  Muscle grow and our minds are replenished on rest day.  But if we keep going and going and going like the energizer bunny we will eventually burn out.  Over the years I have learned to allow myself time to wind down and replenish.  Now it has become a part of my daily lifestyle.  A lifestyle where I have incorporated daily practices that allows me to stay in balance. 
Now don’t get me wrong every now and then I get out of balance ~ like a couple of weeks ago.  I noticed I started to have road rage lol.  It was actually kind of funny because my children would laugh at me and the things I was saying.  Although we laughed about it,  I said you know what I want to set a good example because road rage can become a serious issue; and at the same time it made me realize I was out of balance.  I had to check myself and pay attention to what was throwing me off balance and rectify the situation.  Now all is well and I am not complaining about all the crazy drivers on the road.
Do you actually take time to allow your body to rest, to reboot, refresh so it can rebuild?  If you don’t you should. 

What are you doing that causes stress on your body?

Excessive exercise
Always over thinking/planning
Over extending yourself ~ rushing from one thing to the next
Road rage
Over worked
Financial stress
Relationship stress

Things to do to allow the body to reboot:

Get some sleep
Go for a casual walk in a nature setting if possible
Light stretching
Massage therapy
Enjoy a nutrient dense meal
Read a book
Take a nice relaxing bath

Take some time to pay attention to your triggers.  Try to find 5 minutes a day to practice one of these tips to help you regain your balance and limit your stress.  Now it doesn’t mean to sit around and do nothing.  You can be productive without being stressed.


Until Next Time

10 Tips For A Good Night’s Rest

 why-americans-rarely-get-enough-sleep     Do you find yourself tossing and turning until you just decide to turn on the television hoping that will put you to sleep only to find that you’ve watched an entire movie?  If that’s you, you’re not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation!    We have so much on our minds.  We load our days with so much to do that we feel there isn’t enough time in a day and we end up compromising our sleep hours.  Time hasn’t changed or sped up, our lives have.

Let’s slow down a bit and make getting some sleep a priority.  When you put sleep on your to-do list, you will be surprised at what happens.  Plan for it by making your bed creating an inviting space. Clear the clutter.  Your bedroom is not your office, add some candles and spray some lavender oils/linen spray that encourage sleep.   It may take a few days, maybe a few weeks before you see some results but don’t give up.

As I said make sleep a priority, set the stage.  Create a bed time, yes plan a time that you will go to your room.  While in your room prepare for a good rest with the tips below:

Here is a list of a few 10 things you can try to help improve your sleep: 

1. Set the stage make your room dark by closing the blinds/curtains.

2. No electronics or social media at least 30 – 60 minutes before bed.

3.  Turn off or remove electronics (except for your alarm clock).

4. Eliminate/reduce caffeine, chocolate and alcohol (these increase urination and can cause restless sleep).

5. Don’t go to bed will a full tummy.  Eat dinner 3-4 hours before bedtime.

6. Drink a calming tea like Chamomile in the evening.

8. Make sure your bedroom is at a comfortable temperature

9. Take a soothing Epsom salt bath or a hot shower before you retire for the night.

10. Play some soft  relaxing music, nature sounds, or white noise at bed time (you can find loads on YouTube)  to help you wind down.


1.Try meditation,  Yoga, or Tai Chi or stretching at night is a great way to unload stress.

2. Let go of the day by writing in your journal to release your worries

3. Create a to-do list for the next day.  This helps us to know that we will take care of it first thing upon waking.  (don’t take it as an excuse to procrastinate).

4. Reading as well as exercise can make you sleepy or stimulate your mind.  If it makes you sleepy go for it, if not get it done a few hours before bedtime.

Note: If these simple solutions don’t work for you, check with your doctor to see if they can find the cause of your insomnia.  Hopefully these natural solutions will help.

Until Next Time,

Nicole 🙂

Lack of Sleep Can Stall Your Weightloss

Sleep is so important; as well as rest days being a part of your workout schedule. Your body needs rest to rebuild and replenish. During our sleeping hours is when the body rejuvenates itself.

I’ve heard people say, “I can sleep when I’m dead” or “I can get by on little to no sleep”.

While you may think that to be true, your body will eventually let you know different.

Pay attention to the signs listed in this article you too may be need of a little  shut eye.

Click here to develop your PERSONAL Transformation Plan today.
Until next time, remember It’s your body #OWWN it