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Thoughts on Leadership

Posted by on Nov 9, 2016 in Lifestyle, news, quotes | 0 comments

As the election votes come in, I was finishing listening to the audiobook, Leaders Eat Last by Simon Sinek. It was poignant indeed.

“True leadership is not the bastion of those who sit at the top. It is the responsibility of anyone who belongs to the group [America]. Though those with formal rank may have the authority to work at greater scale, each of us has a responsibility to keep the circle of safety strong. We must all start today to do little things for the good of others, one day at a time. Let us all be the leaders we wish we had.” Simon Sinek, Leaders Eat Last

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Some other good food for thought from my friend Kendra Kinnison,

“Woke up with three words echoing in my mind today: Get to work.

If you’re aligned with the ideals that prevailed, get to work. In my experience, when there’s no villain left standing, the pack turns on itself. And when there’s nothing left to say “no” to, the pressure builds to find a “yes.”

If you’re aligned with the ideals that did not, get to work. Politics is only one realm of influence. Be creative. Find another.

And in your downtime, reconnect with our nation’s history. In our short 240 years, we’ve been here many times before. In the conflict, there is hope. (That Hamilton soundtrack could not be more timely.)”

How to Create Affirmations that Apply to You

Posted by on Jun 30, 2016 in bullet journal, Faith Hope & Love, Lifestyle, Miracle Morning, Self-Care | 1 comment

affirmationsI’ve started this new thing called “Miracle Mornings” – google it. I think it might be changing my life. Anyway, as part of that, every morning I do 10 minutes of affirmations. I had to really work on this before I got started because so many affirmations seem so cheesy to me and repeating them over and over to myself seemed even cheesier. If you are interested in affirmations, I think I found a great way of pinpointing what kind of affirmations to create for yourself…. I’ll give you two examples from today…
Today I had a couple downer thoughts. I decided focusing on the downer thought was exactly how to create an affirmation.
Downer thought #1: I can’t get the people that were supposed to help move my project forward to return my calls or do any work. It always comes down to me doing all the work! What if this isn’t really meant to be? Why can’t anyone get engaged for real? (this was not about my oil biz by the way)
REDO that thought to Affirmation #1: The energy I am giving is good and right. The seeds are planted and growth is happening even when I can’t see it. My perseverance is paying off. Help is on the way. I am joyful today as I face each obstacle, old and new. I am grateful for this journey of service.
Downer thought #2: I don’t feel comfortable in anything in my closet. I really needed those clothes. But did I really NEED them? Now I need to justify to myself that I needed them. We need new screens on our windows more than I need clothes. We were JUST paying off the credit card and here I go and spend more. But I NEEDED them! If I could get my butt in gear and lose 30 lbs, then I could not spend money and get my 10 year old box of clothes out of the attic that are two sizes smaller. Ugh me!
REDO that thought to Affirmation #2: I lift myself up. My shoulders are back and down and I lift my head high. I cherish this body God gave me and respect the season I am in. I am grateful for this body all day long. I have everything I need to feel comfortable today. Money flows into my life exactly when it is needed. I shed the guilt. I shed all hangups about money. I have everything I need and what I need next is on the way.
Consistently training our minds to get out of the gunk is so important. Focus on the positive my friends. It’s so hard, but so necessary to reset our focus all day long. Writing your affirmations down in a journal you can peek at throughout the day is helpful (I’m doing bullet journaling and loving it!).
What’s one of your favorite affirmations?


Serious Science for Managing Your Emotions

Posted by on Jun 3, 2016 in classes, Education, Essential Oils, Lifestyle, Science | 0 comments

Recently I spoke at Peerfest, a peer-supported conference for people with lived mental health experiences. I was so thrilled for the opportunity. This is a slide from one of my presentations on emotions and aromatherapy. You can see the different categorize of oils (mints, citrus, spices, florals, herbs, trees and grasses) and the chemical constituents found in those particular categories. You can see how alchohols, ketones, monoterpenes, aldehhydes, phenols, sesquiterpenes, esters and oxides translate into uplifting, energizing, and so on! Some people like to use this chart to narrow down what kinds of oils they will be trying.



Membership with Keep it Essential

Posted by on Oct 11, 2015 in Essential Oils, Lifestyle | 0 comments

Hi! We have been hard at work building a new keepitessential site. We just finished the new design and are building the main resource component of the site now. Part of our new offering (which we’ve decided to go ahead and launch) is a free Keep it Essential membership with upgrades! Check out our new landing page to find out more! (Click on the image to go to the page or click on “Membership” in the navigation.) I’m excited about the new look of the whole site too (which is a secret for now – stay tuned).


Loving Lemon!

Posted by on Aug 6, 2015 in Education, Essential Oils | 0 comments

I love lemon oil! Did you know it takes 45 lemons to make one 15ml bottle of pure therapeutic grade lemon oil? It’s very potent, cold pressed from the rind. The way I use this oil most is by dripping 10-12 drops in a giant glass water bottle which I use as a replacement for sugary sodas. I love cleaning with it too. I was able to get some crayon off my kid’s chalk board just by dripping some lemon oil on a paper towel and cleaning with that. Amazing oil! The particular lemon oil I use is sourced in Italy.


John Ryan is making us jealous Chasing 100 – at least with the view

Posted by on Aug 2, 2015 in Lifestyle | 0 comments

11822956_1618990551722008_1732384477122795751_oI am so excited to start seeing some of the Colorado pics coming from our friend John Ryan Seaman of Chasing 100. Keep it Essential is sponsoring him with essential oils for running support on his journey and we wanted to give you a sneak peek of the view from his run. It doesn’t hurt that he’s a great photographer! Run JR Run! You can do it! Check him out at chasing100.com.




Like the Keep it Essential Facebook Page

Posted by on Jun 14, 2015 in Business, Essential Oils | 0 comments

I just set up a new facebook business page for Keep it Essential. Please visit and like the page! Click here to go to the page. Thanks!

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Essential oils for yoga

Posted by on Mar 26, 2015 in Education, Fitness, Lifestyle, Videos | 1 comment

The first time I was ever tried essential oils was through a yogi friend. It was eucalyptus and the scent really took me to a new place as I inhaled and focused on the smell and forgot about what was wandering around in my mind. I love pairing essential oils with my yoga practice. Using essential oils in yoga can take your experience to a whole new level and give you a much richer experience, whether you are going for an energizing session or a restorative, calming session. Some people have a hard time calming their mind, even in yoga. When using essential oils during your yoga practice, depending on the oil you use, many different things can happen. Check out some of my recommendations:

To use: dab on pressure points (wrists, behind ears, base of skull, bottoms of feet) or diffuse into the air during your practice.

For an energizing practice:

Wild Orange: Energizing and uplifting. The oil of abundance. Dab on wrists right before your practice or diffuse.

Respiratory Blend, Peppermint or Cardamom: Helps you focus on breathing by opening your airways and providing respiratory support. Dab on chest or diffuse.

For a restorative, calming practice:

Calming Blend: softens the heart and promotes relaxation. Dab over heart and on pressure points or diffuse.

Cedarwood: Quiets the mind and promotes relaxation. Dab over heart and on pressure points or diffuse.

In addition:

Lemon: add a few drops to your water (in glass, not plastic) to promote a natural detox. And it tastes great!

Protective Blend: make a spritz of a few drops of Protective Blend in a small glass spray bottle and spritz down your mat just before or just after a session for added immune support and to chase away threats.

The two most important days

Posted by on Mar 20, 2015 in Faith Hope & Love, quotes | 0 comments

Love this quote I saw at a Leadership Retreat this week. I am so inspired. Stay tuned for tons of updates next week :)

“The two most important days of your life are the day you were born, and the day you find out why.” -Mark Twain


JR is Chasing 100 – and we want to be along for the ride!

Posted by on Mar 4, 2015 in Events, Lifestyle, Partnerships | 0 comments

John Ryan (JR), son Erich, and wife Bethany

Two of my favorite people in the world are John Ryan (JR) and Bethany Seaman. They hold a special place in my heart because Bethany was our beloved, skilled, amazingly valuable nanny as I was first learning to be a mom. She was an angelic voice in our worship band at City Church and she and JR were the youth leaders. We all grew together in faith and as parents. I always felt like I was better person around the Seamans. JR was also involved with me through endeavors with my magazine, The One Bride Guide, and his cinematography and wedding photography studioGranolaTech. When I heard he was doing Chasing 100, I wanted to be a part of it and thought if I couldn’t run by his side supporting him, I could at least support him with oils!

I’ll let JR tell you what his next adventure is about. We’ll be getting updates from JR along his journey so join me in praying for him and supporting him from wherever you are in the world.

Here’s JR’s story in his own words:

Chasing100LogoBlack_2Chasing 100 is my own personal brain child. It has been building up in my mind for a few years. It started as a dream back when I first got into running half marathons. Bethany and I were newlyweds and didn’t have any money whatsoever. I thought it would be awesome to get local businesses to sponsor me so I could get enough money to pay for shoes and entry fees. Unfortunately, life got in the way and I never got a sponsor for my races back then. That being said, the dream never died.

Fast forward a couple years to July 2014 and I was itching to do something new. I wanted to do something that would challenge myself mentally, physically, and even prove myself as an artist and filmmaker. We were on our way to Colorado for a family trip and I spent the hours driving listening to Scott Jurek’s book, Eat & Run. His story about being an ultra runner and hard core vegan fired me up! I was jazzed! I couldn’t stop thinking about it! I wanted to run a 100 mile race too. I wanted to run the Leadville 100 on 2015. The only problem was, I hadn’t run more than a half marathon. In fact, the last half marathon I ran was in 2012!  I wasn’t out of shape. I ate a health vegan diet and I had been running pretty constantly. Even though my running was consistent,  I was only running at max 4 miles at a time. I would have to do that 25 times over in order to run a 100 mile race! Who was I kidding? I would never be in shape to run Leadville in August of 2015. Even though it was a year away, it just didn’t seem possible. But then, the impossible happened. I went out for a run during our trip in Colorado. I ran on the road for a mile and then decided to go straight up the trail on the slopes of Beaver Creek. I hadn’t run like this in years! I wasn’t going fast but I felt free and I loved it. At one point I looked up to take in the beautiful scenery and a deer darted right past me! For a short moment if felt like we were running together. To me it was a sign that I was doing the right thing. Before I knew it, I had run at altitude and up a mountain for 4 miles! I turned around and went home for a run just over 8 miles. It was the most I had run at once in 2 whole years!

IMG_6209I told my wife that I wanted to run Leadville in 2015. Amazingly, she loved the idea! I told her I knew it had to be a documentary. A whole year following me as I go from half marathon finisher to Leadville 100 contestant. Most people would think I was crazy but I didn’t care. I wanted to be an ultra marathoner, I just I hadn’t even run a marathon yet! It felt like putting the cart before the horse but it also felt right. From that trip on, I knew I was going to be an ultra runner. I was going to run and finish the Leadville 100 on a vegan diet with only one year of training.

IMG_1867So how is it going? We are about 7 months in and I’m running like crazy! A lot has happened since then, my Friday morning is filled with a 20+ mile run, I literally turned 28 in the middle of the night on a snowy, icy, muddy trail while pacing a close friend at The Bandera 100k, I ran a 50k (31 miles) and officially became an ultra runner, I was asked to be on the Spectrum Trail Racing Team,  I’ve received a bunch of free gear, and got my first sponsor KeepItEssential.com! FIY, pacing is running with a friend during a long race so they don’t lose their mind, get lost or forget to eat and drink. So far, this has already been the best year of my life and it is only getting better!


John Ryan Seaman is an Austin based filmmaker, photographer, and business owner. He and his beautiful wife of 5 years have fostered 8 children under the age of 2 and been able to adopt one of those amazing kids. Together the three of them love running, watching movies, reading about health and wellness, and helping others learn to thrive spiritually, relationally, and physically. You can learn more about chasing 100 at www.chasing100.com or follow the project on Instagram and Facebook. Look for more updates from JR here on keepitessential.com