Our bodies love routine. Having a regular self-care routine helps me live in balance. I do these practices most of the time. Will everyday be perfect, heck no! But when I am home, I aim for these self-care practices that work for me and keep me feeling my best.

  • I have a consistent bedtime 10-10:30pm and waketime 5:30-6:30am each day.

  • My night-time routine includes:

    • sleeping with box fan noise from spotify

    • ear plugs as needed

    • cold room, fresh air, weighted blanket (as needed)

    • fresh cold sheets, extra blankets

    • shower before bed

    • magnesium spray - 50 pumps all over body before bed

    • progesterone as part of my HRT

    • no caffeine past 2pm

    • meditation and reading before bed

  • Morning routine: brush teeth, scrape tongue, rinse mouth out with cool water. This practices removes bacteria/mucus from mouth after a long nights sleep. I will also use a neti pot especially during cold/flu season.

  • Next: 12 oz. of lemon water before coffee. Sometimes i drink RYZE mushroom coffee as an alternative to coffee. I am always mixing it up. I journal in the morning while I sip my Joe, writing down my goals, thoughts, observations from the day before and how I can do better.

  • 30-45 min. Walk with my weighted vest (5x per week). Get a vest that is 10% of your body weight for max benefit.

  • 30 minute infrared sauna and 3-6 minute cold plunge (4x per week)

  • I take my supplements based on my personal bloodwork plus I drink my longevity super drink: AG1, Skin&bone, LMNT electrolytes

  • Eat Vital 8 diet

  • Manage Chronic illness symptoms with Reset and Detox practices

  • Exercise: I do resistance training plus intervals 3x per week

  • I do daily yoga stretching and a longer practice with TRX 2x per week in class

  • Dry brushing, shower and then oil body and body parts with castor oil. Massage joints and skin. I oil my hair with special hair oil.