THIS is the Reason You're So Exhausted

In a culture where we glorify hustle and grind, there is never such a thing as being too busy or working too hard. But more and more we are finding stress, anxiety, and fatigue ramp up. And despite how seemingly balanced your life may be, or used to be, it’s common to feel totally out of balance and out of control.

When it comes to the way our body responds in life… It’s not just what you do, but the way you do things that matters. When you are aggressively tackling your activities throughout each day, you are putting your mind and body under stress. Meanwhile, a growing resentment starts to take place and rather than looking forward to your daily to-do’s and goals, you begin to resist and detest them. This creates a negative anchor that cycles and grows each day. And because you’re trying so hard… this continues to exhaust you. Let’s talk about some ways you can turn this cycle around.

First, turn your need to achieve into a need to achieve - some fun and relaxation. Scheduling time for yourself daily, at least a half an hour to an hour, to do something simply for fun will benefit you not only more productivity and less stress - but also, the skill of being able to turn on and turn off your hustle mode. Whatever you do should have no other objective other than to enjoy or to relax.

Second, bring that fun into as many daily activities as possible. If something has to be done a certain way, add fun or relaxation to it. Play some enjoyable music while you’re cleaning, listen to something entertaining while you drive, setup break timers for a moment of deep breathing… Take a moment to look at all your tasks each day and ask, “Is there any way to make this more enjoyable and relaxing?”

Next, take the time to soak into the moment. It’s equally about the journey as it is the destination, and the journey usually takes the longest, so it’s important to enjoy the journey! Sometimes things are inconvenient or unfavorable, but taking the time to see how those specific things allow you the privilege of certain experiences shifts your paradigm towards a desire to complete the task rather than to resent it.

You realize you actually DO want to do most of the things on your task list, because the outcome is what you desire. So, if feeling energized, clear and productive is the outcome you desire, learn to enjoy the process of fun and relaxation.

There are a couple key things to consider; You can’t fake enjoyment and relaxation. In order to truly generate balance and recharge your energy, you truly have to allow yourself to authentically enjoy. You have to bring your mind and body into states of relaxation. And it takes conscious awareness and effort to do so. Don’t fight yourself about it.

Also, if your sleep routine and quality is not solid, never mind expecting anything. It’s not that these tips won’t help, they certainly help manage stress and energy, however you won’t experience the same results without a good foundation of sleep.

So before you write this off in exchange for a tangible solution “that actually works”, I challenge you to be open to the idea that that thought itself is a clear indicator of your goal- oriented need to achieve. And I challenge you to give this a try first. Everyday for 2 weeks find a way to incorporate at least a half hour of fun, regular relaxation, and mindfulness into as many things as you possibly can. At the very least, I’m confident you’ll find a little more focus, ease, and appreciation throughout each day. You have nothing to lose!

Why You Need to Fail & Have Setbacks

This morning on my garden walk, I was reminded of a life principle that I wanted to share:

There are seasons in life, and with each season comes change. Certain times of the season things grow a lot and other times things die. And even though things are dying with the season it's important to still nurture the things that you want to grow.

You might feel like you don't see a difference in what's happening, or maybe you've worked really hard to maintain all these things you're trying to grow; whether it's your business, your energy, yourself... And a very quick, tough season comes along and seems to set you way back.

From the outside, you might see what looks like a dead or dying tree. It’s easy to think, what's the point? But when we cut the banana trees all the way back to the ground. We cut back all the dead stuff that doesn't matter. All the junk, all the excess. When we let that stuff go, it makes way for new trees that sprout.

This happens because the roots are good. That’s the reason we take the time to add mulch, cover the trees, and to add a ton of water to the ground before it frosts… so roots are protected. When the roots are protected, all this other stuff, comes and goes. It dies and then every season, it comes back quicker, stronger, more beautiful, taller, and more productive.

And that’s the truth, the roots are what matter. It's very much like life.

These seasons of death, struggle, or challenge may seem like a long time. But ultimately, it’s what happens and at some point or another, will happen. The seasons are part of the life’s cycles. The key thing to remember is, no matter what season you’re in, it’s important to nurture yourself.

Nurture yourself to be strong for the setbacks, and nurture yourself through failures because it is what strengthens you to come back quicker, stronger, more beautiful, and productive.

With our trees we get through it, then we cater to it as much as possible. We add a lot more support to get through that stress and to grow from the stress. But once that stress is gone, then it's time to purge. Get rid of all the dead and dying stuff that doesn't add value anymore.

Make use of what you can, then contemplate: What do I need to let go of? What can I get rid of? How can I change things so that I can move into the next growing season with more ease so that I can come back stronger?

Keep in mind when things are a struggle, you might be trying to get your energy up, trying to find more time and space… but usually when you feel things are hard or there's not enough time, space or room for all of it, it's normally because you're in the process of growing. And after you grow there's a lot of things that die back in order to make room for new growth.

So I just wanted to share that little tidbit of value with you to remind you to embrace each season and nurture yourself through it all. ❤️

Non-Toxic Minimalist Skincare

What you use for skin care makes a huge difference on your energy and health. Your skin, being the largest organ in your body, absorbs whatever you place on it, almost instantly. According to ewg.org, women on average, use about twelve skin care products per day exposing themselves to about 168 chemical ingredients per day. That excludes additional chemicals found in your foods, clothing, furniture, and atmosphere. When you think about it, that’s a lot of chemicals. 

Asking your body to filter out these chemicals regularly is not only stressful and taxing, it take a toll on your health. Taking the time to be conscious about the way you care for your skin can greatly reduce the number of these chemicals you’re exposed to and improve the way that you feel; your energy levels and mental clarity. So today I want to share with you how I’ve simplified my skin care approach to be non-toxic and minimalist, while sharing some of my most favorite, daily used products. 

The most important thing when it comes to skin care, specifically for better health and energy, is what you wash your sheets and clothes with. Bedsheets and clothes are touching your skin 24/7. Any chemicals ingrained in them are absorbed into your bloodstream 24/7... So it’s extremely important to know what you’re washing with. For my clothes I absolutely love TruEarth. What I love about their detergent is its simplicity and how sustainable it is. They are easy to travel with and, most importantly, they only have clean ingredients. Unlike so many of the other non-toxic detergents I’ve tried, this actually leaves your clothes smelling fresh and I love how I don’t have to buy special detergent for the baby clothes. (Get 10% percent off using my code “MJTRU” at this link HERE)

My daily skincare routine includes washing and moisturizing my face twice per day. I'm a big fan of regular exfoliation, both on my face and body). While I love face washes by John Masters Organics, Acure, and Mychelle, I’ve simplified this down to using extra fine grit sea salt, like the neti pot salt. Depending on your skin type, sea salt or sugar… and if you wish, some of your preferred essential oils, is often the simplest, most effective way to cleanse your skin. Oftentimes I will mix this, or infuse, with coconut oil and some essential oils.

As far as coconut oil goes… I use this for pretty much everything. Moisturizer, body cream, tanning oil, lube, hair oil and protectant, for shaving, on cuts, bug bites, skin burns… you name it. Coconut oil is extremely diverse, especially when mixing with different essential oils. Here are some essential oil mixes I use with coconut oil:

Face Moisturizer:
10 drops Lavender
3 drops Rosemary
5 drops Tea Tree
3 drops Helichrysum
Mixed into 4oz of Coconut Oil
* I researched the best types of oils for my skin type. I recommend you do the same. 

Muscle Aches:
10 drops Peppermint
5 drops Eucalyptus
5 drops Wintergreen
3 drops Cinnamon
Mixed into 2 oz of Coconut Oil
* Eucalyptus and peppermint are great also for rubbing on the chest or under the nose when you experience congestion.

Burns, Blisters, & Cuts Soothing Salve
10 drops Lavender
Mixed into 2 oz of Coconut Oil

Simple Sunscreen
1 Tbsp Zinc Oxide
Mixed into 2 oz of Coconut Oil

It’s amazing what you can do with essential oils. And as you can see, in conjunction with coconut oil, it can simplify and replace so much of the complicated, expensive, toxic things we buy off the store shelves.

Hair care has to be considered as part of skin care, because anything you put into your hair transfers directly to your scalp. When it comes to my hair, my go-to is Clever Yoga’s shampoo and conditioner bars. Their packaging is plastic free, they’re easy to travel with and the ingredients are solid. I love the smell of these bars, I love how long they last, I love that they actually work and I especially love how clean their ingredients are.

Let’s talk about makeup. Like many of these other products, make up goes directly on your skin.  I only wear it for filming and work, otherwise I’m make-up free. But I do have a few favorites. Emani, I’ve been using their cream shadows for years. I love that they are vegan and have clean ingredients, I also use the creams as an eyeshadow base and shades for contouring and blush. For more accessible brands I like Gabriel Cosmetics, Pacifica, and even brands such as Pixie or Elf. With Elf, be sure to check out ewg.org to see the cleanliness of each product because not all ingredients are totally non-toxic. 

While it is difficult to be 100% non-toxic, I don’t want you to feel guilty or feel like you can’t have certain things because you need to be perfect. By reducing the majority of your skin care to non-toxic ingredients, we can feel better about the few items that we CHOOSE to keep in our lives because we just love how it works, the result it has, and the value it brings. 

I hope you found this blog incredibly informative… If you enjoyed it, found value in it, or want more of it please be sure to let me know in the comments and share with anybody you feel would enjoy my content. I truly feel grateful and humbled to be here, I look forward to speaking with you next time!

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MAKING 2022 THE BEST YEAR YET

Hey ya’ll! It’s been a while, and 2021 has been quite a diverse year for everyone. I think most of us can agree it was an upgrade from 2020, but there were still quite a few things to navigate through; whether it’s a new job, new business, new home, a new family member, or a number of new things we’ve experienced over the past year.

I want to talk about how you can make the most for yourself this upcoming year. I know there are so many things you have to look forward to, if only certain things would stop getting in the way. I know you know you have the ability to accomplish them, if you only had the time and energy. And I know how very important these things are to you. I don’t want you to find yourself at the end of this year feeling like you’re not much further than where you were last year and yet again, another year has passed not manifesting or accomplishing your goals. No. This year is going to be much different. Let’s talk about how to set yourself up for success.

The first thing you have to do is get clear on what are your top priorities for 2022. If you’re like me, you have a tendency to list out ALL the things you want to improve and address. But the truth is, in order to truly master one specific topic or accomplish one big goal - you have to have laser focus. So be sure to select one or two things you want to get focused on, and make that the priority this year.

Next, let go of all the BS that doesn’t matter. Even if it does, just a little bit, if it’s not supporting or progressing you towards your goals, let it go, at least temporarily. If you can reflect on 2021 and highlight the top 5 things that got in your way or held your time up, what was it? And could you eliminate it? If not, can you turn the dial way down on it?

Another thing I encourage you to let go of is any drama or fears that tend to consume your thoughts regularly. Sometimes there are things that just cannot be solved and instead, require acceptance. I love Mo Gawdat’s solve for happy equation: Is it true? Is there something I can do about it? If not, accept it. Arriving to these conclusions sooner than later can save years of time, over a lifetime, in conflict.

Once you’ve cut out the major distractions from your life, you need to get purposeful about the things you’re spending your time and energy on. You may need to take care of certain responsibilities even though they do take up time. But purposeful action allows you to find ways that are either more efficient or automatic.

Did you know anything you spend 5 minutes per day on costs you over 30 hours every year? That’s literally over a whole day of your life! Taking the time to quantify each minute you spend is bound to reveal some gapping holes in your time. For example, I usually spend about 5 minutes per day sweeping the floors of the house. This year I finally picked up a Roomba that cost me $300 dollars. I still have to sweep once per week, but I just saved myself over 25 hours per year. 25 hours per year of my time is TOTALLY worth an initial investment of $300! Especially if the robot lasts more than one or two years. It is definitely worth taking inventory of what you need to do and what you can do to save time for yourself.

The last step is to put the plan to action. Taking all the things we’ve discussed into consideration is just the preliminary preparations necessary to take action. Create realistic time goals for yourself and revisit this process as often as necessary to refine and expedite your journey. If you do everything we’ve talked about today, you’ll find 2022 will bring you such amazing results. I’m excited to see how it works out for you!

Feel fee to leave me a comment and let me know how it goes!
Until next time…

- MJ

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You Can't Afford to Neglect This

Hey friends, It’s MJ here! Let’s talk.

How are things? How are YOU feeling today? Take a second to just check in with yourself... How does your body feel? How sharp is your mind? Where’s your energy level at?

I’ve been talking to a lot of you for quite some time now and the prognosis remains the same: You’re exhausted, out of balance, and overwhelmed.

If this sounds like you, you’re not alone. There is one common thing every single person I’ve talked to on social media, within my programs, as well as here, has done to get to this place. They’ve failed to prioritize and master the one thing that cannot be neglected: Sleep.

Now before you roll your eyes... hear me out. The National Heart, Lung, and Blood Institute states that “Sleep plays a vital role in good health and well-being throughout your life. Getting ENOUGH quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.” It goes on to elaborate on how sleep greatly impacts your brain function, emotional well being, your overall health, and daily performance.

The trust is my friend, people are not getting enough sleep. And it’s happening more and more. SleepAdvisor.org discloses a number of shocking sleep statistics such as: 30% percent of the U.S. population suffers from insomnia and about 38% percent have reported unintentionally falling asleep or nodding off in the middle of the day, within the last 30 days.

What’s more, is in my own personal experience as a health coach, over the last 15 years I’ve seen burn-out effect our younger population more and more. SleepAdvisor.org reports over 37% percent of people between the ages of 20-39 report the shortest sleep durations even though it’s recommended that they get a bit more sleep compared to their older peers.

I know our society glorifies hustle and grind, we hear it all the time: You have to work like you’ve never worked before, in order to live like you’ve never lived before... or some form of that adage. And while I respect you for your dreams, goals, and motivation (I’m rooting you on!) I have to again repeat this quote from my fellow friend Brendon Burchard “You simply can’t beat the norms, if you’ve driven yourself into the ground.”

It might work in the beginning and you might even last a while... but soon enough it will catch up to you, and you will crash. Because burn-out is a real thing. And no, you’re not too young to sleep more and to relax more. In fact, it’s exactly what you need to get your fire started again.

So what’s it take to get good sleep?

The first, which is stated in my Room Design video, but less obvious to the average go-getter... Wind Up before jumping to your day. If you look at anything high performance; professional athletes, race car drivers, stage performers.. They all warm up before gunning through the start. Neglecting this could put them at risk for serious injury. Similarly, your mind has a palpable period when you wake up, which is open to the subconscious, so in essence the way you wake up is how you’re setting the tone for your day. Do you wake up stressed, in a hurry, late? Or are you waking up intentional, taking time for clarity and to envision your day?

This creates a domino effect through, and to, the end of your day; where you start winding down to sleep. We’re only revving the engines if we rush to one last email or to-do before we hit the lights. The quality of our sleep depends on how we setup for sleep and is also greatly effect by the state of mind we’re in throughout the day. So if our heart is racing and our minds are running, we’ve been tense and anxious, it doesn’t matter if you hit the lights out early, it’s going to be tough to settle down. 

The next step is to be intentional with your sleep routine. I know some of you already implement a lot of the good sleep hygiene practices… But if you’re still not getting good quality sleep, it’s likely you’re not implementing the ones practical for you, or you don’t have a good before-bed routine. Likewise, if you have a good routine but are not implementing good sleep hygiene, you’re likely to experience some difficulty getting to sleep and staying asleep. 

So let’s say you have both… You have a great sleep routine and your sleep hygiene practices are thorough. But you still wake up feeling groggy and tired, and under slept. *With the exception of an actual medical issue, most of the time I find this is because your bedtime is set too late. So, I can hear it now, “But MJ... I get to sleep before midnight, EVERY night!” The quality of sleep prior to 10pm is exponentially better than the quality of sleep prior to midnight.

Getting to bed before midnight is a huge accomplishment. Trust me, that’s hard for most. But for those of you that are working on an energy deficit or looking to create more momentum in your daily performance, you absolutely - 100% percent, need to have an earlier bedtime... at least temporarily. Unfortunately, you will not be an exception to that rule until you are out of that deficit and getting out of that deficit takes a lot more effort than just sleeping in a few nights in a row.

This is why sleep is such a priority for high performers. All high performers I’ve know that have longevity and no issues of crash and burn, protect and honor their morning and evening routines, as well as the quality of their sleep. It’s non-negotiable. 

A couple tips in addition to these thoughts are to: Use a sleep app - I like apps not to obsess over sleep, but to train my awareness for what constitutes as better quality sleep. I now can accurately guess the quality of my sleep based on how restless I felt, the number of times I wake at night, and how I feel upon rising. It also highlights some key indicators or common factors that promote better rest. For example, When I fall asleep before 10pm I consistently have 98-100% percent sleep quality ratings, versus getting to bed between 11-12, I might get that type of quality 20% percent of the time. It’s reflected in my readiness and the way that I feel as well.

If you share a bed with a partner, think about ways to customize your individual comfort levels. Sleep number beds, specifically ones where both sides can be adjusted separately, or use separate blankets. The latter is my personal approach.

Last but not least, if you’re having a hard time getting settled, your mind might be running at a never ending pace. And I understand how it is, when you’re busy all day, and this time before bed - is the only space you have to take a moment and think. This is where I like to apply the principles of minimalism: Take inventory of what you’re thinking about and start removing all the things that don’t matter.

Now, some of these things truly need attended to, but not right now, when you’re trying to get to sleep. Scheduling regular, intentional time to actively think and plan is important, but doing this before bedtime just creates more clutter in our minds and will need to be addressed again later on. It also reduces our quality of sleep, then reducing our clarity and productivity during the day. So there’s really no benefit in doing this now.

Everything effects one another. So to make an overly simplified, dramatized point: You can’t have a crappy mindset, or crappy friends, and expect a good quality life perspective. Similarly, you can’t have crappy sleep, and expect exceptional energy and performance. Life doesn’t work that way.

This is not to say sleep it the most important, above of all else. Your mental wellbeing, physical health, relationships, quality of life, etc… it’s all important for energy. However, in our current situation, sleep is the most overlooked and undervalued factor when it comes to feeling your best and living your best. It also cannot be ignored.

Since I’ve been on a roll quoting Brendon Burchard lately, here’s another one: “Energy is critical to high performance. You can have all the other habits up and running in your life, but without mastering this one, you won’t feel good.” And I’ll add to that: “Sleep is critical to high energy. You can perfect everything else in your life, but without masking this one, you won’t have energy.”

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My New Daily Routine & Habits

Hey there… Welcome! I have something I’m really excited to share with ya’ll. Recently I’ve begun a new daily routine that has been dramatically life changing, and what’s interesting about this routine is that it is something I didn’t realize I absolutely needed.

Many of you know that I struggled with adrenal fatigue for a very long time… And if you are familiar with my posts you will know that I highly encourage a lifestyle that supports stimulating the parasympathetic nervous system. In essence, I want you to teach your mind and body to relax automatically.

Interestingly, when I recovered from adrenal fatigue there wasn’t a specific day or moment that I realized I was suddenly cured. In actuality, I still felt a lot of the same things that I felt before; the only difference is my ability to be resilient among those stressful situations, and bounce back from more challenging or exhausting events - without burning out.

But I still wanted to discover if I can truly feel amazing.  You know the way you used to feel when you were a kid, full of energy and almost oblivious to external discomforts… I first began with broader strokes, such as looking into what foods I may be more sensitive or resistant to, as well as environmental factors that could be causing more stress to my immune system, in addition to the same key factors for recovery; Am I getting enough sleep? Aware of my pH and Blood sugar balance... all the things we’ve been discussing here 

What I failed to realize is that there was still another level to energy and health. There was still an upgrade to feeling even better, becoming even more focused and clear, finding even more motivation, and having even more resilience. And I didn’t realize it until I recently experienced one full week of the worst migraine I’ve ever had in my life...

Let me tell you. It was awful. I’ve never experienced anything like that before.. 

I believe when the body is in balance and is healthy, it doesn’t chronically complain. Sure, it will tell you when it’s too cold or if your bedtime is getting late, but there will rarely be any abrupt symptoms that are life altering and debilitating such as the migraine I was experiencing unless something is severely out of line.

What this made me realize was that even though my blood tests show up as perfectly balanced, my life wasn’t.

I knew, this was the time I needed to revamp. I was more motivated than ever to NEVER experience a migraine like this again. Not only is it painfully uncomfortable, it cost me a lot; time with my family, my ability to accomplish work, and feeling good about life.

So I created a new daily routine that would set me up for success and fill all these gaps I knew I was neglecting... and I was astounded by how immediately life changing it was. Not only did I recover from my migraine within a few days, I was feeling better than I ever had since I developed adrenal fatigue. I was more energetic, accomplished more in my day... and here’s the kicker: I was three months pregnant.

When life changes, or new stressors occur, like a new job or getting pregnant… You need to have a back up plan to increase the level of support for your mind and body. While I certainly implemented a number of changes during pregnancy, I knew I was still neglecting some important factors that helped support restoration; such as early bed times, intentional morning routines, and practicing daily yoga.

One of the first things I started to do was incorporate more movement into my day. I also implemented one yoga or stretching session per day, in addition to a daily foam rolling session. I tightened up and prioritized my morning and bedtime routines. Evening routines now began even earlier... Upon waking, my routine consists of meditation or visualization, followed by reading, stretching, our regular morning homestead routine checking the chickens and the gardens, and breakfast with Spanish lessons before heading off to work.

There’s flexibility in this routine for mornings I could use some extra sleep or a slower flow. Something I’d normally adjust in my bedtime routine, but considering this is pregnancy, I found that it was helpful to have that fluidity and maintain PNS activation (that parasympathetic nervous system we mentioned earlier). The important thing is that there’s flexibility for your specific lifestyle, and the routine can be adjusted as needed.

Keep in mind I say adjusted as NEEDED, not as “preferred”. So this doesn’t mean adjust the routine because you don’t feel like doing a part of it today or because it’s more convenient to your social schedule... we are really positioning ourselves for the most energy and best success possible.

Starting each day like this actually gave me a head start, and more time in my day. This, in and of itself, was absolutely liberating. I was no longer scrambling and dragging to accomplish my “stuff”. I was extremely proficient throughout the whole day and I had all this extra time to play and do what I wanted... I’d say that alone makes the effort totally worth it.

So key elements to creating a routine for yourself... (I’m not actually endorsing that you follow my specific routine, but I share it with you so you can get an example of what these key elements may look like):

Number one, Rev up and Rev down. In the mornings, don’t just hop to it right away. I know so many motivational books and speeches talk about jumping right out of bed and jumping in a freezing shower or whatever... but if you’re struggling with energy or are looking to build more, this is counter productive. Your mind is in a highly restorative and subconsciously open disposition when you wake up. This is a magical time to maintain that state and cultivate the flow for the rest of your day. You’ll notice your mind and body become more naturally alive as you implement this each morning.

Similarly, in the evenings, if you want deeper and more restful sleep, you’ll want to wind down. Don’t watch action movies, or look at one last email before turning the lights out. You want to work backwards from your morning routine and find ways to relax your mind the closer you get to bedtime, so your mind and body are primed to slip into deep sleep and to stay there.

Step two, begin to incorporate more mind... things like journaling, reading, or maybe this is where you visualize... Get creative! But make sure this space is more fun and less about problem solving or heavy thinking. 

Next, add the body. I initially neglected my daily yoga session because we started homesteading and I assumed our morning garden walks were enough. I want to point this out, because it’s a great example of why it’s important to remove the idea that there is anything specific you “should” be doing, but rather focus on implementing the very things that bring the most benefit toward how you feel and function throughout the day. While garden walks facilitate a bit of exercise, it did not give me the restorative movement I needed to keep my body’s flexibility in balance.

Lastly, we have to take care of the body. Mornings and evenings usually consists of hygienic and eating routines, so find the best places you can incorporate these. During my adrenal fatigue days, the first step was to feed the body before getting to anything else. As mentioned, keep yourself open and flexible to customize the best routine for you.

I know for many of you, it may feel like you simply do not have the time and energy to incorporate these routines. If you are in a place you feel like you don’t have the time and energy, then you absolutely need to start creating routines. These routines bring resilience and stability to your day, you will have more energy, proficiency, and time... exactly the things you feel like you lack. THIS is how you obtain them.

In the words of Brendan Burchard (High Performance Habits), “You simply cannot beat the norms if you’ve driven yourself into the ground... High performers’ sustained success is due in large part to their healthy approach to living.”

Find ways to support your mind and body in a healthier approach to living. Do this consciously and you will find yourself with a clear path of communication to your internal awareness and practical instinct of how to gain balance and energy in your everyday.

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Lessons from My Recovery

It’s been a while since I’ve gotten tested inside out , so just before the end of the year, I spent a few months checking back in with my doctors and I’m happy to say my levels all came back within range or high within range (aside from a couple vitamins)... My hormones specifically were PERFECT. I am 100% recovered from adrenal fatigue! 

So... other than coming here to gloat, I wanted to share a few key things I noticed on my journey that were surprising, yet unexpected, but important. And I hope that by sharing these things you can identify what that means for you and where you’re at on your journey... and hopefully help prevent any unnecessary lag in your own energy improvement.

Now this goes without being said (and I know I’m a broken record) but if you haven’t yet... get tested. If it’s been over a year, get tested again. A lot can change in a short amount of time. Even after starting a newly prescribed regimen, doctors recommend testing again. This is to make sure the body is responding to the treatment positively.

Getting tested regularly is SO IMPORTANT. I cannot stress that fact. It is the most accurate way to measure progress.

That said... the first thing I noticed since recovering from Adrenal Fatigue is that while I noticed my energy levels improved, I still felt fatigue. Not horrible - life debilitating fatigue... but I still felt fatigue on a weekly, sometimes daily, basis. And I wasn’t sure if that was normal or if I was missing something.

Before I explain what was going on, let me clarify, when your body starts to come out of a deficit or when you start making healthier choices for yourself, your body may develop more of a sensitivity to what it needs. An example you might be able to relate to is getting extra sleep, or sleeping in. I often hear people say to me, “I can’t sleep in because when I sleep more than 8 hours I feel like I drag all day.”

Here’s the thing... your body is like “Whoa! Extra sleep? Give me more!” And it signals the body to be tired so that you’re motivated to get more sleep. So when you start sleeping more, it becomes hard to stay awake past midnight. When you start eating healthier, you start to feel the effects of processed foods and refined sugar. When you become more balanced, your body starts to communicate more precisely when things fall out of alignment.

What’s interesting about all this, is even though I no longer have Adrenal Fatigue or a hormone imbalance, I still feel that same “warning signs” of fatigue when I need something like a nap, more food, hydration, or just some quality rest and relaxation.

So back to that fatigue I was feeling after I was officially recovered... getting re-tested from multiple doctors who specialize in different areas of the body revealed a couple “holes” in my health. Small holes, but still leaking points of energy, and because our bodies are pretty dang smart, my body was “complaining”.

 In my case, it turns out I’m pretty allergic to just about everything. And while I am fortunately not deathly allergic, the doctor explained that there is not a moment of the day my body isn’t fighting against or reacting to something. Now, that’s a lot of work, energy, and stress being imposed on my system. So making a few simple adjustments to my spaces, like changing the type of bedding I use, adding a HEPA filter to my room, and disinfecting my pillows weekly - changed my life!

We also tackled food sensitivities, and I realized that while I’m not gluten intolerant, simply taking gluten out of my diet dramatically increase my energy and mood throughout the day.

Another thing I noticed is that once I started to feel better, it was easy to be fooled by this idea that “I had arrived” to some sort of destination point where all this self-care was no longer needed. Wrong. So, so wrong. Feeling better is just the first part! The great news is there so much more to go!

Like a bank account, if you’ve been at a deficit, coming back to and even balance isn’t necessarily optimal. You still risk falling back into a deficit. I discovered that if I kept up with this recovery lifestyle my energy would only continue to improve and grow. The crazy part is, with some adjustments to pregnancy, I still feel better being pregnant now than I have in over 12 years!

So in a way, the goal, is to live in a surplus. To live and feel optimal, on a daily basis, regardless of what curveballs life throws our way. In conclusion, it means that the skills and lifestyle balance needed to improve and increase energy are the same skills and lifestyle balance needed to continue to level up our resilience and experience in life.

 And if you ARE in the Level Up Program or Everyday Vacation Course, you’ll know very well that I firmly believe, your health (of mind, body, and spirit) is essential to living your best life and being your best self. So it’s a study, a life-long journey, of getting to know yourself, your body, and continuing to grow a personal understanding of what health means to YOU. Never stop improving!

Take the time to reflect on your life and notice the times you’ve felt energetic or resilient. Can you recall the balance of your lifestyle versus the imbalance during other experiences of feeling stressed and overwhelmed? How can you incorporate more of that similar balance now?

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Designing Your Room for Better Sleep & Relaxation

Our personal spaces are sacred. It provides an environment that can really set a tone and effect our energy and mood. When our spaces are clustered and messy, it can leave us feeling frazzled, overwhelmed, and unclear. When our spaces are clean and organized, it can generate a sense of calm, rejuvenation, and ease.

Most of us appreciate places like the spa or an upscale hotel because these places take the time to prioritize the experience a person feels in the space. Likewise, our bedroom is one of our most intimate places that should provide a supportive place for relaxation, restoration, and rest. It is the place you come to for space, solace, and comfort. It is the place you begin and end your day.

Personalizing or designing your bedroom in a way that promotes and enhances these effects is one of the best ways to trigger better sleep and relaxation, which in turn promotes more energy throughout each day. The beautiful thing is that it is easy and fun to do!

The first step to creating more peace in your bedroom is to designate the space for only restful, calming activities. Bringing work, problems, finances, and creative projects into your bedroom can activate your mind to start thinking and working when you walk in. So it’s important to be deliberate about the activities in your room.

Step two, think about self-care activities that you enjoy doing and make space for that in your bedroom. If it’s yoga and meditation, make sure you have intentional space for your yoga mat or meditation pillow. If you like doing face care or a foot spa, you might have a designated area for a vanity or comfortable seat. Regardless what you prefer, the space should be functional and intentionally designed to promote doing these activities with ease.

Next, take the time to heighten your senses and think about what elements encourage you to relax and feel more calm. Sometimes it helps to recreate a space you’re familiar with being relaxed in, like the spa; Use water features, candles and essential oils, lots of plants, soft music, and maybe even some decorations that enhance the authenticity of the experience. Try to trigger all five of your senses with sights, sounds, textures, smells, and even flavors, like bringing in a nice cup of tea.

The fourth step is to consider lighting. If your lights are bright and fluorescent, it’s hard for your mind to settle down in that space. Take note of light pollution as well, excess light that can creep in through door cracks or unshaded windows, or even lights that emit from LED screens or charging points. The ability to control the warmth, brightness, and amount of light in your room can set the mood when you’re ready to relax or fall asleep, and it can also help you stay asleep to remove any excess light.

The next thing you want to do is to be extremely intentional about the quality and comfort of your furniture. The design of the room is focused not only on making it look visually appealing, it should be a comforting and relaxing experience as well. Intentionally include items in your room that help support that and keep in mind spacing, prioritizing the most important furniture first and omitting what doesn’t fit well.

Another important thing to include is a side table or accessible unit that can store self care and relaxation tools. It’s convenient and helpful to be able to reach these items from the comfort of your bed, whether it be an eye mask, diffuser, or book. Keep them close to maintain your night time routine and help you get more relaxing sleep, or help soothe you to sleep.

Lastly, along with relaxation tools, keep beside you important necessities like a water bottle, a night light, some ear plugs, or nasal spray. Whatever you find yourself consistently addressing in the middle of the night, with the exception of using the restroom, find ways to keep yourself from having to get up out of bed.

Taking all these steps will help cultivate a more peaceful, energy-promoting environment along with boosting your quality of sleep. But another essential step to go along with designing your room is to make sure you establish a good sleep routine. Utilize the space to help train your mind and body to restore.. the benefits are life changing!

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Pregnancy without Adrenal Fatigue

Hey, friend! I know it’s been quite a long time since you’ve heard from me and I promise there is very good reason for that! After several years, we have decided to take on the journey of having another child. I’ve taken a tremendous amount of time in between our first two kids to build a new business and to address thoroughly the chronic adrenal fatigue I was suffering from.

At the end of last year I spent 3 months re-evaluating my health and IT IS OFFICIAL... I am 100% recovered from Adrenal Fatigue. ALL my levels are “great” and I feel better than ever. It was very happy news to be 100% certain that I was fully recovered so that I can continue to improve my physical wellbeing moving onward.

I want to share how my experience of pregnancy without adrenal fatigue compared to the first two pregnancies with adrenal fatigue, as well as how I’ve been keeping up during this process because is the same approach for any life-change that imposes more daily stress; be it a new home, new baby, new job, etc. As we review the story of each pregnancy, maybe you’ll be able to identify some key differences that effected each outcome.

During the first pregnancy I was young, in my early-mid twenties. I didn’t know what I was doing and I thought I was invincible. For a lot of us, during that phase of life we were used to abusing our bodies: late nights, little sleep, junk food... and we kept going and going... until we reached those later years where we hit some kind of massive wall — for seemingly no reason. Sound familiar?

 So here I am, in my twenties, pregnant, and I thought this baby wasn’t going to slow me down. I kept forcing myself to exercise, despite feeling exhausted, and sticking to a restricted, vegan diet. Unsurprisingly, I was eventually put on bed rest due to the risk of pre-term labor. Not only was life warning me to slow down, my body was begging for it... needing it.

 After giving birth, I really had a tough time adjusting to it all. Our baby had colic and at that time I had no idea I was struggling with a physical health deficit, so I thought “I need to stop being lazy and get my mindset straight”. I assumed I was suffering from childhood PTSD triggered by the experience of becoming a mom or starting a family. And although there were definitely things I had to address due to my traumas... it wasn’t the real reason I felt completely overwhelmed.

 My second pregnancy was very different. I didn’t want to risk any of the complications I had in my first, so I re-created my environment and spaces. We moved to Utah and I had a completely new birth team and different lifestyle that was more slow paced and grounding.

 I began to prioritize my health by creating a daily self-care schedule with morning yoga, daily walks, meditation, specific nap times and bedtimes... as well as a more flexible diet, omitting only major food sensitivities. I also had weekly therapy, to address my mindset, and some of the fears I had over starting a family and my role as a mom.

 Despite having these “to-do’s” there was always room for flexibility or free-flow. Some days yoga would look like 15 minute of passive stretching and then I’d fall asleep on my mat. Or, I’d make it two blocks on our morning walk before having to turn around because it was too exhausting to continue… My sole goal (aside from creating a balanced and supportive lifestyle) was to listen to, and, honor my body.

 This was the first time in my life I was learning to do that and the effects were pretty magical. The birth of my second child was unreal... It was simple, quiet, and peaceful. It was 100% pain-less.

 Despite this remarkable experience, I did not maintain this daily balance or perspective. My second daughter had colic that lasted several months and reached a peak when both kids got sick and my husband ended up in the hospital with an emergency surgery. Long story... But at this point, I was drowning and stacked up on my exhaustion, furthering the chronic fatigue.

 If you’ve been around the last few years, you’ll recognize this brand has been all about my journey to rehabilitating energy, balance, and health in my life since then... which leads me to right now. 100% recovered and pregnant. So how does it all differ?

To be honest... not that much... But in the grand scheme of things it’s totally different! Let me explain.

I still feel the same feeling of exhaustion and fatigue. Not to the extreme or the constant as before, but definitely moments of it. As you become more “fine tuned” with your body, it becomes more sensitive. It tells you, complains to you, warns you... sooner, when things start getting out of balance. So the truth is, the feeling of tiredness and fatigue feels similar a lot of the time.

The reason it’s different is because my lifestyle is nothing like my first two pregnancies. I’m currently working full time, I haven’t taken any leave (yet), aside from holidays and some much needed rest days... I have a full blown social life, weekly family events, a rigorous schedule of study and exercise, five acres of property with gardens and animals, and two homeschooled children - who also have extracurriculars and a schedule of their own. 

There is NO WAY on earth I would have been able to keep up with this lifestyle, while I had adrenal fatigue, let alone being pregnant. And yet, here I am, and I feel better than ever before. This has nothing to do with my own talents or skills... it has everything to do with how remarkable the human body is when it’s supported, cared for, and in-balance.

Although I follow the same principles as I did my second pregnancy the major differences are: I don’t burn out as fast, I recover quicker, and I have some leeway to “push” myself when times call for it. I now know how to support it and maintain balance. I also know now, how do identify when and what is off balance and what to do about it.

So here’s the process: Restore. Eat. Move. The 3 steps that I discuss in the Level Up Program that are required to support growing energy and maintaining balance.

 You must restore your body equally and substantially compared to the efforts it produces. In pregnancy, or abnormal stresses, you are going to need to restore more. That’s just how it is. You have to adjust and accommodate to the changes of life so you don’t fall into a deficit.

Eat. Food is your fuel and the quality of your fuel determines the quality of your output. This cannot be overlooked. Plan ahead, feed yourself well, don’t skip on meals, and stay hydrated. Also, implementing the practice of minimalism... cut out the things that don’t serve you. That means getting tested to not only make sure you’re keeping up with healthy nutrient levels, but to understand your unique system and what foods may cause more stress or irritation to your body. 

Lastly, Move. The hardest week of my current pregnancy was dealing with the most debilitating migraine I’ve ever experienced in my life. I discovered, it’s because I had stopped moving... as much and as vigorously as I’m used to moving daily. And while that’s understandable, I mean... I’m pregnant... the body requires movement to maintain it’s flexibility and health. I incorporated more yoga and gentle, but active exercise. The migraine was gone within a couple days. It may not be the same intensity as pre-pregnancy, but the idea is to keep movement in your life. Find your threshold, meet it, and then learn to expand it as you gain more energy and momentum in your life.

So that’s really it in a nutshell... Restore. Eat. And Move.

Sometimes we look at our past performance and neglect how we feel in each moment, expecting more out of ourselves. And while I am a firm believer of showing up and being your best, you can only truly be your best when you are supporting yourself in all the best ways.

Overcoming fatigue and increasing energy isn’t a passive occurrence. Intentionality and presence are necessary. What can you do to become more intentional with how your care for yourself or support your energy?

Let me know and I’ll continue to look for ideas and more info to help.
Until next time!

With gratitude,

~ MJ

1 Step to Increase your Health, Happiness, and Success

If you could do one simple thing each day that would change your life for the better would you do it? In this interview with Karl Staib, author of Bring Gratitude, we talk about how diving deep into gratitude can improve your health, happiness, and success. All it takes is one step… But that step will change your life forever.

It was something that saved Karl’s life.

Gratitude changes the chemicals in your brain, it creates a physiological result that effects your brain, your hormones, the way that you feel, and your overall perspective in life. Focusing on the negative or the things that are stressing us narrows our perception to a reality that isn’t totally true. It’s only partially true because it’s omitting the abundance of positive.

If it feels easier for you to focus on what’s bothering you this is because we’re hardwired to search for the negative, it’s what helped us survive. But it’s important to have understanding and grace with yourself. We are no longer primitive beings and we have the ability to choose how we respond and then take action.

Gratitude creates space…

…between you and the negative feeling allows you to conserve your time and energy by encouraging us to shift our focus towards clear thinking and identifying things that add value to us in the moment and in our overall definition of life.

Although gratitude is simple, you can take this practice to a whole new level, bringing the results in your life to a whole new level. Karl has developed a technique called S.O.A.R. that helps guide you through the four stages of gratitude, you can get that here. And he dives deeper into how gratitude applies to moments of stress, fatigue, depression, and anxiety in our interview as well as his book Bring Gratitude.

I am truly grateful to have the opportunity to share this interaction with you. There is always something so humbling and fulfilling connecting with high vibe individuals who share their wisdom in order to enrich your mindset and your life.

I hope you enjoyed it as much as I did!

~MJ

5 Steps to Minimalism During Quarantine

During this time of forced isolation, we have plenty of time and space to reconsider what we put our time and energy into. This is the perfect time to slow down and identify what truly adds value to you. In essence, this is the root of the philosophy of minimalism.

If you have ever considered or been interested in giving minimalism a try here are five easy steps that you can take during this quarantine to experience the benefits of minimalist living.

STEP #1 - Declutter Your Home

The easiest and most rewarding step when beginning minimalism is to declutter the spaces in your home. Beginning with the space of most inspiration, or maybe something simple like your junk drawer, you can feel the liberation and clarity instantly when you choose to identify what truly adds value and remove all that doesn't.

My tip to you would be to begin by first replacing the items that you use on a regular, daily basis. Then begin to look for inspiration of how you would like your space to look and feel. This might include extras that you truly cherish, like family photos or sentimental items, in addition to some value adding decor. In my case I love decorating with books and live house plants.

STEP #2 - Let it Go

For the items you have removed, create different piles to trash, donate, or sell. Simply put, let them go remove them from your space and your life. The extra space will give you time and clarity to truly focus and pursue the things that are left over, and the things that add value to your life.

STEP #3 - Declutter Your Spending

Hulu and Netflix might be something you consider valuable right now… But often we get caught up spending on subscriptions that we typically don't use. Sometimes we even forget that we are still paying for them! Take the time to make a list of the things you are spending on, deleting, and swapping for things that add greater value. An example of this might be swapping Netflix for that online fitness program you’ve been wanting to try.

STEP #4 - Face the Digital Clutter

So much of our lives are now digital. How many apps, notifications, and media are we inundated by every single day? I like to unsubscribe from marketing emails that distract my time, delete apps that are no longer in use, turn off notifications on everything except for the most important, and create a system to save my personal media.

If you are using a cloud to store your media, my tip would be to review the cloud each week to delete and sort through. This makes reviewing your memories and finding your important files super streamlined! I also recommend converting your paper files to digital.

STEP #5 - EVP

EVP stands for the Everyday Vacation process:

Use this process throughout each of the steps. Take the time to evaluate the elements that add value, vacate what doesn’t, and then prepare a plan that will help you progress towards living life on your terms.

Ultimately you don't have to be a Pinterest perfect minimalist in order to benefit from the practice of minimalism. By applying the Everyday Vacation Process in each area of your life you will utilize your space, time, energy, and money on things that create a more value, meaning, and fulfilling life.

Hope to give it a try!
~MJ

5 Things Needed to Create Life on Your Terms

I've always been obsessed with discovering how certain people seem to live life on their terms. Over the last 18 years of creating life on MY terms, I've discovered 5 things you absolutely need to create a life of freedom.

So before we even get started, we first need to identify what our goals are. Some people just want to live simply and happy, others have a massive desire to create something magnificent like an everyday vacation or solution to a global problem.

Whatever your goals are, you have to get to the root of a lifestyle that truly creates fulfillment in your life. This begins by understanding the key elements that create true happiness.

These things will obviously affect your external outcome. For example, people who prefer solitude might love a quiet, rural place in the mountains while those who crave community may thrive most in an urban atmosphere.

There is no wrong way of creating life, you just have to be true to YOU.

So the key things you need to create life on your terms are as follows:

1. YOUR SPACES - Your environment matters! If you're surrounded by meaningless clutter, things that distract you, or people that are toxic and negative, you're less likely to maximize your potential.

This is the easiest place begin taking action and making an immediate difference!

2. MONEY - Prior to money, we traded goods. Money is just a promise note of value. It doesn't take money to be happy, but money is one way to improve your happiness by providing your basic needs or when used intentionally, adding more value to your life.

The best way to get in control of your money right now is to spend less on things you don't need and to be extra intentional when buying. Creating a budget helps.

3. HEALTH - You can have the best environment and all the money you need, but without your health, it's difficult to live unhindered.

True wealth is health, in all areas of life. Take care of the vehicle that allows you to experience life, you only get one.

4. MINDSET - Our thought patterns and beliefs are what create our perspectives, which then effect our actions, and in turn creates our reality. You can have all the potential and access to every resource in the world, but if you don't have the right mindset you'll never win.

Your ability to find gratitude, even when things aren't 100% perfect (because they almost never are) is what ultimately will give you the stamina you need to push through the challenges and setbacks on your journey to creating the life of your dreams.

5. INTENTIONAL CREATION - Lastly, to truly create life on your terms... you have to take the time to intentionally create it. You can have all the above and still let life "happen" to you.

Take the time to revisit your goals and identify the key elements that will take you to that next level of growth and contribution. True happiness comes from that connection to your Self and the willingness to share that light.

So let your light shine! And enjoy the journey of creating a life on your terms... the best part is the byproduct of discovering and becoming the best version of YOU in the process.