Kick Start Your Eating

Kick Start Your Eating

How’s your summer going so far?  Hopefully by now you’ve done at least a few FUN things and gotten a few good workouts in.  Please keep that up!  Your family and your body will thank you. This week we are going to jump into healthy eating.  Summer is a great time of the year to switch up your diet.  Food tends to be fresher, we often don’t want to eat as much when it’s hot outside and we don’t have to contend with sports practices and homework every evening. For the next few days I want you to concentrate on breakfast.  It’s a super important meal, and one most people don’t take seriously enough.  When you eat in the morning, you are essentially “breaking the fast” from not eating throughout the night.  Breakfast will also set the tone for the rest of your day.  Eat sweets and a coffee and you’re just not going to crave that healthy salad for lunch.  Skip it completely and you’ll be so hungry by noon you’ll probably overeat. So you can see why what you eat first thing each day is critical.  Something I have all my clients do is drink a glass of water as soon as they wake up.  I drink mine while my coffee is brewing as part of my morning routine.  Next be sure to enjoy a breakfast that consists of a healthy fat and a light protein or whole grain.  Fruit and/or vegetables are an ideal compliment.  Some ideas: Avocado toast (1/2 an avocado on a piece of toast – sprinkle sea salt, pepper and a splash of...
Kick Start Your Exercise

Kick Start Your Exercise

Did you track your workouts last week?  How many days are you actually working out?  More or less than you thought? Although many of my clients THINK they work out regularly, once they start tracking their workouts, they realize they aren’t doing nearly as much as they thought they were.  Tracking your workouts is eye-opening.  But don’t worry, we can and will fix that! Today I want you to think about where you went wrong in the past.  Were you doing workouts you dreaded?  Trying to fit them in at the wrong time of the day?  Or maybe you are already working out consistently but feeling bored or blah about it. This week, continue tracking your workouts.  Some people like to check it off their to-do list.  Others find it motivating to use a fit bit or apple watch.  Try out a few tracking methods and decide which one you like best.  Make it your goal to “check off” at least two workouts by Thursday.  Then, join me on Facebook Thursday at 12:45 EST for a live event where we will go over week 2 of your worksheet and come up with a plan to make it FUN to exercise. Want more individual attention while kick starting your life?  Check out all the ways we can work together to create a life YOU...

Kick Start Your Summer

Summer has arrived here in the Midwest.  School is out and the weather is beautiful.  My kids are on a balanced calendar so our summer is actually only eight weeks.  That means we need to make the most of it. Between sports camps and practices, vacations and 4-H, I feel like I’m piecing together a jigsaw puzzle to make it all fit.  Can you relate?  I still want to make sure I’m making the most of summer.  I would hate for fall to arrive and I’m full of regrets.  Regret that we didn’t enjoy ourselves like we could have, regret that we didn’t relax enough or that the kids relaxed too much and spent all their time with their ipads. Plus, summer is the perfect time to kick start a healthier lifestyle.  Warmer weather and longer days make it easier to fit in exercise.  Farmer’s markets, fresh veggies from the garden and cooking on the grill make better eating a breeze. All month I’ll be sharing ways to kickstart your summer.  Each week I’ll cover an area of your life (fun, exercise, food, etc.).  Between blog posts and Facebook Live you’ll come away with an action plan to ensure you are enjoying this summer to it’s fullest. To participate fully, click HERE to get a FREE worksheet – I’ll walk you through each step on it as the month progresses. Join me Thursday, June 8th at 1:00 for the first Facebook Live.  We’ll go through Week 1 (Goals/ Intentions and FUN) on your worksheet and start planning out a summer to remember! Looking to dive even deeper into creating a life...
Spring Cleansing – Exercise

Spring Cleansing – Exercise

It’s the last week of our Spring Cleansing – and this week we are talking about exercise. If you’ve been doing the same routine for months now, you may be starting to notice that you aren’t enjoying or getting as much out of your workouts as you did in the past.  It’s very common to start to just “dial in” our workouts when they are the same day after day.  As soon as that happens, we lose the intensity and some of the benefit.  What a waste! When you start feeling this way, you know it is time to switch things up.  What I like to do is try to find something VERY different from what I’ve been doing.  It means you have to really concentrate and focus on the activity – and when you are paying more attention you are automatically working harder. For example – if you’ve been running, try biking or swimming.  If you’ve been doing yoga for a while, start walking or hiking in a beautiful or calming environment.  Maybe you’ve been lifting weights?  Give pilates a try.  You’ll still get similar benefits, but the exercise itself is quite different from what your body and mind have been used to. I plan on adding a lot of hiking and biking to my summer workout, and pulling my yoga mat out for daily pilates.  What is your plan? Need an easy and environmentally safe way to clean your yoga mat?  Here is my favorite spray: Yoga Mat Spray small glass or metal spray bottle water Thayer Lavender Witch Hazel, 12 Fluid Ounce tea tree essential oil,...
Spring Cleansing – Personal Care

Spring Cleansing – Personal Care

When I thought of areas I need to “cleanse” in my life, personal care was right up there.  This is a hard area for me.  I’m sure you’ve read/heard/been lectured to/ etc. about how important it is to think about what you put on your skin.  After all, your skin is the largest organ in your body & quickly absorbs everything you put on it (one of the reasons I love my essential oils so much!). But … Those organic, healthy products are EXPENSIVE!  Plus they often don’t seem to work very well. I struggle with this.  I do.  The cost-conscious side of me wants to buy my products at the drugstore using a coupon.  The beauty loving side goes into the specialty stores willing to shell out big bucks for miracle creams.  I’ve done both, for sure. It’s a slow and hard process to switch to a healthier regime, so I’ve decided to do it in pieces.  This is my path and I hope it encourages you.  Instead of breaking up with all my personal care products at once, I’m replacing them with better for me versions one by one. It’s less stressful, less expensive and much more manageable.  Hopefully in a year or two, my bathroom cabinet will be a lovely minimalistic home to a few well-chosen brands or homemade concoctions. Since it’s going to be a slow road as I experiment and try to wean myself off old ingrained habits, I’ll be sharing each new step as it comes.  This means this isn’t going to be a pretty “look at my instant success” post like last week.  ...
Spring Cleanse Your Wardrobe

Spring Cleanse Your Wardrobe

This is an extra in the Spring Cleansing line up, but the timing is perfect so I had to share it with you!   Like many busy women, I used to have a closet full of clothes but nothing to wear.  I’d wear the same old outfits every week.  It wasn’t that I didn’t have great clothes, it’s just that I didn’t have time to figure out new ways to combine them, or how to add fun accessories to make the outfits look fresh. A few years ago I discovered Alison Lumbatis and her very fun Style Challenges.  I’ve been a huge fan ever since.  They are so.much.fun. When you join (and the challenges are super affordable), you get a shopping list for the upcoming challenge along with multiple suggestions on where to purchase each item.   Now before you get all worried about spending a fortune, I’ve found that most of the items I already had in my closet (or at least something similar I could substitute).  For example, for the last challenge I bought one pair of white jeans, a striped t-shirt and a pair of sandals.  That’s it.  I definitely spent less and bought less than I would have if I’d gone out to buy some new spring clothes on my own. When the challenge starts, each evening you’ll receive an email with the outfit for the next day.  Simply go to your closet, pull together the pieces and voila, you are ready to get dressed the next morning guaranteed to look cute and stylish.  There are tips for small changes if you need a casual or...
Spring Cleansing – Ditch the Chemicals

Spring Cleansing – Ditch the Chemicals

You knew I’d get here eventually right?  Actually writing a post about cleaning your house in a healthful way.  I’ve shared a couple of great cleaning recipes using Tea Tree essential oil so far, but today I want to dig into the topic a little deeper. There are several good reasons to look carefully at your cleaning routine.   Cleaning supplies you purchase at the store contain many dangerous ingredients.  After all, there is a reason they have warning labels, right?  Let me show you a quick example.  Here is the ingredient list for a common window cleaner: Commercial Window Cleaner:  water, carriers, cleaning agents, wetting agent, fragrance, dye, and a “formula” Well, that tells me nothing – but the big warning below:  KEEP OUT OF REACH OF CHILDREN AND PETS is worrisome. How about a window cleaner touted as “natural”? Natural Window Cleaner: corn and coconut derived biodegradeable surfactant, soda ash, potassium hydrate, corn alcohol, fragrance oil, colorant, purified water Okay, I’m still not sure what’s in that cleaner – sounds fancier, but who really knows? Now, take a look at my homemade window cleaner ingredients: Homemade Window Cleaner: 1 cup white vinegar, 1/2 cup rubbing alcohol, 2 1/2 cups water, 1 T cornstarch, 20 drops essential oils (I like lemon or tea tree) Still not something I want my kids to ingest, but at least I know what’s in it, right?  And I know none of the ingredients are of questionable safety if I get it on my skin or inhale the fumes while using it. In addition, I made an entire bottle of this cleaner in less...

Tea Tree All Purpose Cleaner

Welcome Facebook Live Viewers! Ready for a super easy, super effective all purpose cleaner?  Grab your oil of the month (tea tree) and give yourself five minutes and you’ll have an affordable and natural way to get your spring cleaning started: Tea Tree All Purpose Cleaner 1 cup white vinegar 1 cup distilled water 20 drops tea tree essential oil 15 drops lemon essential oil Mix all ingredients in a glass jar.  Use as a regular cleaner (spray and then wipe away).  Store in a cool, dark place and shake bottle before using. I’m slowly weeding out the rest of my chemical laden cleaners and plan on sharing some more ideas next week along with a before and after picture.  What I love about doing this is that not only is it healthier, it’s also easier – less bottles and cleaning “stuff” to deal with! If you haven’t signed up already, be sure to check out my NEW opt-in offer “7 Ways to Become Healthier & Happier THIS Week.”  It’s a terrific jump start to a healthier and happier year! *This post contains affiliate links*...
Spring Cleansing – Food

Spring Cleansing – Food

With summer coming and school ending soon, it’s a great time to clean out the pantry.  I know I need to be ready for the kids to be home most of the day.  I need a pantry that helps me get quick lunches on the table, and makes it easy for them to grab snacks on their own.  In addition, with a daughter in 4-H I need to be stocked up on baking supplies so she can practice her project easily. After a crazy warm winter, the last few days in Indiana have been cold and rainy.  Without the desire to be outside every minute of the day, I was able to spare some free time getting my pantry cleaned and organized.  And it had become quite the mess after the busyness of the last few weeks! I started by taking everything out on one wall (which was a project), throwing out everything expired (not much luckily) and then reorganizing based on food category.  Ditto for the second wall.  Canned foods are now on one shelf, snacks on another, breakfast food is together, grains are together now and in glass or plastic containers, baking supplies, etc.  I found I have a crazy amount of cereal (we only eat cereal on vacation and I suspect that is from a trip to the store my husband and kids handled for me a while back), so some of that needs to be donated, and I’m a bit low on baking supplies.  I also don’t think I ever need to buy barbeque sauce again.  Good to know. Overall, my pantry isn’t full of a...
What is Spring Cleansing?

What is Spring Cleansing?

Yep, you read that right.  Spring CLEANSING, not cleaning.  What’s the difference and why is tea tree essential oil a part of this month’s theme? When I think of spring cleaning, I think of scrubbing down the kitchen cabinets, washing the windows and all that other deep cleaning we don’t do each week.  That’s something we do need to do, but THIS May I want to go deeper.  Do more than just “clean up” the mess.  I’d like to create a deeper clean – a cleanse.  Hopefully one that can create lasting changes.  Lasting changes to our health, environment and life. Although we WILL be cleaning, we’re going to do it in a healthier way and rid ourselves of some of the bad habits and products we’ve used in the past.  And we will do a lot more than clean our house. Tea tree is the ideal oil to dive into this month.  It’s one of those oils that even “non-oily” people have heard about.  It’s perfect to use when making homemade cleaners, but it can also be used in your personal care routine.  Tea tree’s clean, crisp smell is especially terrific in fighting odors and freshening. I use the Young Living brand of tea tree because it’s 100% pure, therapeutic grade tea tree leaf oil. This month I’ll share some ideas around chemical free cleaning and WHY it’s good for your health.  We’ll also delve into cleansing foods, exercise and personal care.  Fun stuff! Want a fun way to start cleaning with Tea Tree?  And hear a little more about the topic of Spring Cleansing?  Check out my recent Facebook...

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