Good Reminder

7 Habits of Highly Effective People by Stephen Convey is an excellent resource on how to become the best version of yourself. In his list of habits the very last one sticks out the most, and I believe is crucial to living a healthy, well balanced life.

Habit 7: Sharpen the Saw

Sharpen the Saw means preserving and enhancing the greatest asset you have—you! It means having a balanced program for self-renewal in four main areas of your life: physical, social /emotional , mental, and spiritual. Sharpening your saw keeps you fresh, and able to handle challenges that come your way. Without renewing yourself  you can become easily drained, lack motivation, have a weakened body, heightened emotions, and insensitive spirit, not somewhere we want to be.

Feeling good doesn’t just happen over night, it is something we have to work , and plan ahead for. Start by looking at your schedule. Are there things that you can let go of? Do you make time for things that matter most to you and fill you up instead of drain you? Write in your calendar and set aside time for family, workout, reading, or any special projects etc. that you want to do and treat it like an appointment. Get in tune with your body and know when you need to refuel, or tune up your schedule. Make small attainable goals for yourself and put them on your calendar. Make time to take care of yourself, you will be amazed at how better you feel in the four main areas of your life.

Valentines Day

Valentine’s Day Specials

Looking for last minute ideas for Valentine’s Day?

Stop in the office to purchase a gift card for:

    • Massage
    • Vitality tanning packages
  • His and Her Detox for a special price of $50

For Every Gift Card purchased receive a FREE box of Homeopathic Lozenges of your choice

  • Stress Relief
  • Energy
  • Passion Drops

Try This !

5 Ways to Reduce your Carb Intake:

1. Reduce or eliminate all sodas and sweetened drinks

2. Reduce or eliminate refined grains

3. Reduce or eliminate sugar

4. Eat starchy root vegetables in moderation ( potatoes, sweet potatoes, and beets).

5. Eat high-quality sources of protein ( organic grass fed beef, free range organic chicken)


Pumpkin Paleo Pancakes

Prep time: 5 mins

Cook time: 15 mins

Total Time: 20 mins

  • 1/2 cup almond flour
  • 2 tablespoons coconut flour
  • 2 tablespoons vanilla protein powder (optional)
  • Pinch of salt
  • 1/2 tablespoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon baking soda
  • 1/2 cup pumpkin puree
  • 3/4 cup egg whites
  • 1/2 teaspoon vanilla extract
  • Coconut oil for cooking


  1. Heat a pancake griddle over medium heat
  2. Combine dry ingredients in a bowl
  3. Whisk together wet ingredients in a small bowl
  4. Add wet to dry ingredients
  5. Add enough coconut oil to pan to grease the center
  6. Pour batter in approx. 1/4 cupfuls into pan
  7. Cook for about 3-4 mins on each side Repeat.



New Year New You

Action Plan for the New Year

Time to start fresh and make some positive changes to form new habits ! Try these steps:

  • Pack your lunch
  • Maximize your morning
  • Revamp your pantry
  • Drink more water
  • Try a new form of fitness
  • Eat more vegetables
  • Get up and move
  • Smile
  • Be nice to yourself
  • Stretch
  • Make sleep a priority
  • Get Adjusted
  • Eat more healthy fats and fibers
  • Cut out soda
  • Use a new essential oil
  • Read a book
  • Have your Vit. D level checked
  • Eat nutrient-dense protein
  • Meditate for 5-10 minutes a day.
  • Help others and be active in your community
  • Exercise for an hour a day.
  • Go outside
  • Try a detox foot bath
  • Experience our vitality tanning beds.
  • Schedule a massage

Time to make 2016 great🙂


Thanksgiving Week

This week I challenge everyone to focus on personal growth/ capacity for change. Taking time for our own personal growth is crucial. Take a step back this week and brainstorm, make some changes, do some reflection time before the craziness of the holiday season begins. Be thankful for where you are today, and hopeful of where you can / want to be in the future. Here are some ideas for you to try:

  • Volunteer to help someone at work- “help” can take many forms
  • Volunteer at a community organization -discover the needs fo others in your community and put your talents and skills at work
  • Read a fun book
  • Quiet relaxation or reflection – 10 mins each day
  • Contact a friend or family member -stay in touch with those that matter most
  • Sign up for something that you have always wanted to do or learn about
  • Listen to relaxation tapes
  • Read a self-helo book what are you really good at? Choose a book to read that will make you even better at it!
  • Enroll in an educational class-what have you always wanted to know more about, but were afraid to ask?
  • Do something creative! Do a project at home
  • Find a new hobby
  • Take an art class, or paint a picture.


Take time this week to also brainstorm some things that you are thankful for. Could be anything. Tell someone that you are thankful for them, or go out of your way to do a random act of kindness.


Hope everyone has a fabulous Thanksgiving!🙂

Aroma Therapy

Aroma Therapy/Essential Oils:

Essential oils are very concentrated aromatic plant essences derived from the leave, flowers, stems, roots or other parts of plants. They are popular for soothing stress, improved mood, restful sleep, enhancing skin, general wellbeing and even household cleaning. Research studies on essential oils show positive effects for a variety of health concerns including infections, pain, anxiety, depression, nausea, and many others. Research also continues to reveal how plant essences bring physical and mental benefits.

  • A good way to use essential oils is through Aromatherapy which is using diffusion or sprays to enhance or improve your environment.


Common Oils Used:

Lavender: Sweet floral aroma that is soothing and refreshing. Great for relaxing or winding down.

– Eucalyptus: Has many health benefits such as anti-inflammatory, decongestant, deodorant, and anti-bacterial

– Tea Tree: Health benefits include antibacterial, antimicrobial, and antiviral.

– Sweet Orange: Has a wide variety of domestic, industrial and medicinal uses. The health benefits can be attributed to its properties as an anti-inflammatory, and antidepressant.


Creating a Good and Welcoming Environment

Being in Nature

How does nature impact our Wellbeing

Is a great research study done by the University of Minnesota. This study reveals how nature heals, soothes, restores, and connects us. Being in nature can greatly reduce stress. Stress can impact our bodies in ways such as elevating your blood pressure, heart rate, and muscle tension and suppresses your immune system. A pleasing environment reverses that. For more insight check out the full article online:

Feng Shui

Examines how the placement of things and objects within it affect the energy flow in your living environment, and how these objects interact with and influence your personal energy flow. Your personal energy flow affects how you think and act, which in turn affects how well you perform and succeed in your personal and professional life. Feng Shui affects you every moment of the day — whether you’re aware of it or not.



  1. Clear your clutter
  2. 2. Have good quality air and light
  3. 3. Keep things simple