Summer days are fun, but even the best of students need help transitioning back into school routines requiring being alert and focused.
Here is a favorite alert/wake up diffuser blend:
5 drops lemon
2 drops Peppermint
You can also make a small roller of this to send with your kids to school. They can keep it in their backpack or in their pencil bag and apply or inhale whenever they need a little extra support. *BONUS: when you join my team August 17-August 20th, I will send you a set of beautiful rollers and recipes for you to make for your kiddos all based around the starter kit!
Chocolate bounty protein balls🔥
They are perfect post workout or even as a snack during the day to replenish your muscles and work as a fuel source to aid recovery.
75g cashew nuts
30g desiccated coconut
2 tbsp coconut flour
25g chocolate protein powder
1 tbsp cocoa powder
2 1/2 tbsp coconut oil, melted
2 tbsp agave nectar
Well, my oldest has Open House at her middle school today! Still trying to let that sink in 😭
As we prepare to send her off to middle school, she has requested a little mini survival kit for her backpack! I jumped on that because she was asking for help and I’m going to gladly oblige!
So far here is what she has requested: insect repellent (I just add YLs to a roller and call it a day), immunity roller (love me some thieves, lemon and frankincense fir this combo), a calming roller (for her I use valor and peace & calming), some band aids, a lip balm (lavender is her favorite), and a body spray (she chose Joy and Orange). She is at an age where she wants to do things more independently, which makes me proud, but at the same time tugs my heart. However, I love that she has experienced the beauty of natural solutions and chose to ask for her own tools to help her at school!
What are you putting in your kids backpacks this year?
What I eat in a day when recovering from a LONG weekend 🎉 🍻
▪️Breakfast= Protein Oats / Coffee ☕️ 1 cup of oats made w maca powder, 2 scoop @fitwcambrie vanilla protein powder, almond milk, cinnamon, and water! Topped w 1/2 banana and blueberries 🍌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Lunch= Tofu, black beans, and brown rice 🍚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Dinner= Baby tomatoes, garlic, and 100% whole wheat pasta !! (I don’t often eat carbs but when I came across 100% whole grain pasta at Whole Foods I couldn’t resist!) 🍅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Dessert = Chocolate Protein Cookie made w @fitwcambries chocolate protein powder!! Recipe coming soon! I legit have 0 guilt while eating these majestic things!! 🍫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💚8 HIGH PROTEIN BREAKFASTS -
Saluations my friends of the world.
To anyone who is a lazy af healthy cook like moi then we like things simple
This display of ideas of "foder beauty" are not only high protein but all extraordinarily easy.
At school I was a huge fan of home economics, (a cooking class but with stupid name)even though the teacher “Mrs Williamson “was scary as hell!
Unfortunately every single darn thing I made was an absolute mess by the time I got home nothing like a bike ride to trash your culinary delights!.
At those early times in my life I had a lot more patience for faffing in the kitchen than I do now. I think crumble and making a pizza from scratch were 2 of my specialities.
If you’ve been watching my story you’ll notice a theme in my cooking it’s nothing fancy just perfectly functional food that most of the time tastes pretty good (there's the odd curveball).
I’m all about lazy healthy cooking.
You might think eating healthy has to be complicated, when in actual fact nothing could be further from the truth.
Base everything around a basic formula of mainly protein and veg, have a serving of starchy carbs if you like & a splattering in some fat.
The meal ideas here can all be prepped or at part prepped the night before but they don’t take more than 10 minutes max anyway 😍
😘If breakfast isn't your thing so long as it doesn't cause you to over eat later in a "hunger frenzy" then don't eat it.
-Tonnes of folks use the intermittent fasting protocol (just a time limited way of eating not a magic solution) very successfully and one way to do it is not to eat breakfast.
When I was younger, I didn’t understand the importance of washing my face. If I could go back to my teenage self and share what I know now I would have, but thankful I’m able to share it with my preteen.
Most days I use our orange blossom face wash to wash my face, but after a hard workout, my skin also seems to really love our new charcoal bar. I’ve never been able to use bar soaps because they always dry me out, but the charcoal bar is different. It cleansed deep down and gets the junk out that comes with sweating during a hard workout.
For my daughter, I bought a BPA Free foaming pump and added about two tablespoons of the orange blossom face wash to the bottom and filled the rest with water! It works perfectly for her. Then I cut a my charcoal bar in fourths and she has a piece and I have one and we saved two of them. This way it doesn’t get wasted in the shower. We use this bar on our faces a couple of times a week. We also it under our arms to help pull out the impurities and toxins there.
As our final step, we moisturize with a little lavender hand and body lotion with a couple of drops of frankincense. ☺️ Help your teen feel good about their skin and set them up for a successful skincare routine!
H I P T H R U S T S
You may have noticed that I enjoy training legs, especially as leg day ties in nicely with my goal to make my glute and hamstring gains as outrageous as possible.
However... I have a confession.
Despite knowing how excellent weighted hip thrusts are for targeting the all important 🍑 I very rarely do them. So rarely in fact that this video above is the first time I did them in the last 6 months.
Why not? Well... I have poor hip mobility and general joint pain in my hip especially on my right side. Sometimes when I sit for too long I will struggle to walk because of it. This is because I ran a marathon in 2015 (anyone who knows me will know that I like to mention I did this whenever I get a chance to... I did actually used to do regular cardio 😧) and the miles of training on concrete without stretching after (silly me, wish I had a time machine) did some damage. I do hip flexor stretches every day and ensure I spend time stretching my legs before and after sessions but still found the thought of resting a weight on my hips pretty uncomfortable.
But most of this was in my mind... sticking to low weights, listening to my body and taking it slowly won’t do me any harm. My hip problems have been really helped by my commitment to stretching. So here I turn a new leaf in the world of leg training in that I’m gonna do 3 sets of weighted hip thrusts in 1 of the 2 leg days I have each week.
We shall see what happens to my legs in the process... and as I’ve upped my calories anything is possible. #allaboardthegainstrain
Thieves is another staple we keep on hand ALWAYS and I tend to keep 2-3 extra on hand at all times once school starts to ensure we don’t run out! ☺️ My Immunity Booster Tea Blend:
2 drops Thieves Vitality
1 drop Lemon Vitality
1 TBSP Raw or Manuka Honey
1 TBSP Raw AppleCider Vinegar (I leave this out if for kids)
1 Cinnamon Stick
2 TBSP Apple Cider (you can make the whole drink with cider if you prefer, rather than adding water).
8 oz boiling water
Combine everything except the cinnamon stick (I like to put the honey in first so that the warm liquids melt it better). Then stir tea with cinnamon stick. You can either discard or leave in if you'd like a stronger cinnamon taste. This recipe is totally adjustable to desired taste.
Also, we take this anytime we've been around a crowd of people who sound less than well or when we feel something coming on.
Ningxia Red is another staple in our home! We each take it daily and have noticed such a difference in our overall health since doing so! This antioxidant powerhouse is beneficial for so many reasons, but two of the main reasons we take it are for immune system support and gut support!
Here is a fun little blip of @doctorjimbob on gut health and Ningxia: “Remember how I told you that your body was created PERFECTLY?? It was. So inside every one of your cells you have antioxidant “generators” like Super Oxide Dismutase that work tirelessly every second of every day to wipe out as many free radicals as they can. Only problem is that with the amount of free radicals we produce in a day..our bodies can’t keep up. So we need extra antioxidants in our food and supplements to help with the fight.
Every single type of food or nutrient has a specific amount of antioxidants to it (mostly). The scoring system to this is called the ORAC scale. So to give you perspective: Blueberries have an ORAC score of 2,000. Ningxia red has a ORAC score of over 30,000!!!! That’s a TON!” Ningxia Red is a huge powerhouse and always a part of our morning routine!
Why do Chia Seeds rock?? 🔆Chia seeds average 16-18% protein (almost as much as beef) 🔆 they're packed with fibre to reduce appetite 🔆 dense in omega 3s for heart and joint health 🔆 they're cheap AF (our organic chia is $13.95 for a whole kilo)
So thankful for gut support not only for myself, but for my kiddos, especially as we get ready to head back to school next week.
We start the morning with peppermint in the diffuser to wake us up and support our digestive health in addition to taking our probiotics. The gut is the body’s second brain and second immune system, so taking care of your gut is vital to staying healthy!
I never miss a day of probiotics and now, neither do my kids (and they think theirs are pixie sticks 🤫).
When cutting onions, put a drop of thieves in a small bowl of water next to your cutting board....no more tears!
Then, you can add the thieves water to your diffuser so you don’t waste it and boost your family’s immune system while you’re eating dinner and spending time together!! 😍
Sooo... I mentioned I was having some ground elk with Brussels Sprouts for one of my meals this week. Unfortunately, that elk isn’t fresh from my hubby’s stash. 😩 BUT! My local Sprouts carries wild game meat. Lucky me! 😎
Wild game is typically significantly more lean than a lot of other meats because of what the animals eat... more grass and less corn. 👌🏼 It also makes the meat taste more fresh... at least, to me it does.
Wild game can be tricky because there is a chance for gamey flavor. But one thing I’ve learned is it all depends on how you cook it! From spices to type of cooking (grilling, searing, smoking, etc)... it can make all the difference! As far a ground game, I feel like it’s easier to cook because it doesn’t have as much of that gamey flavor, but still offers good flavor and more flexibility with how to cook it and what to cook it with. *
Next time you have the opportunity, definitely give wild game a try!
Kind of a big day!!!! Savvy kits have FREE SHIPPING, along with most other Young Living items today through Friday!!!! Just in time to stock up for oils for school and to try the Savvy Makeup, or buy a refill kit for yourself if you’re running low!!!
🍔🍟Tonight’s Dinner 🍟🍔 *Healthy Burger & Chips*
Extra Lean Salt and Pepper Turkey Burgers from Tesco, a protein bagel thin, and some sweet potato wedges.
Great Macros, Low Calories = Winner
These burgers from Tesco are less than 5% fat, high in protein and are less than 200 calories a burger.
These Bagels are half he calories of normal ones as they are thins, and better still these seeded ones provide an extra bit of protein.
Just to put the carbs up, chop up a sweet potato, pop into a baking tray and spray with 1 calorie oil and wack them in the oven.
It’s no 5 Guys or Burger King, but it’s a great way to have a good scran that makes you feel like your having something naughty, when really your getting a healthy solid meal in. 💪🏽🍔💪🏽
The Kale Ceasar. Our energising, dairy and gluten free spin on the classic. Roasted cauliflower, avocado, spiced chicken breast and walnut croutons with a creamy and light tahini dressing. Loaded with a variety of protein sources, healthy fats and a huge amount of antioxidants for a light but satisfying meal ✌🏻🌱