Commit to Fit

So September 1st fell on a Monday. I feel the best when the first day of the month is on a Monday, especially Back-to-Everything-September. It's like the stars align and the universe is offering you this wonderful fresh start. I took complete advantage of it and made a big commitment to getting fit. I took on very firm goals that I am confident I'm going to uphold for the next eight weeks.  They are:

 

1. drink 64 ounces of water every day

2. drink zero ounces - none, nada, not even a sip, of alcohol

3. work out every. single. day.

4. log 100 miles of walking/running/jogging

5. lose 10lbs of fat

 

And honestly? The past 28 days - four whole weeks - have flown by. I'm down 5lb, I haven't even missed cocktails, and I feel amazing. I've done some form of exercise - yoga, pilates, swimming, bootcamp, running, walking, sprinting up hills, lifting weights - every day for 28 days.  And it shows! I'm firmer and toner and so completely proud of myself.

 

I have a bunch of tools to hold myself accountable like my husband & a close group of friends for support & motivation, my polar heart rate monitor, but my favorite is my fitbit. I LOVE seeing days like this:

 

 

Wanna be friends? Add me.

We can cheer each other on ♥

 

Here's to the next four weeks!

 

3rd Annual Color Run

 

It was actually the Color Vibe this year, but whatevs.

 

Our first year without a wagon! The kids walked/ran the entire 5k and we stilled managed less than 20-min miles.

 

#fitfam ♥

Easy & Amazing Uses for Melaleuca Essential Oil

 

Melaleuca, also know as tree tea oil, is truly an essential essential oil, especially at back to school time. The main ways I use this oil all involve its medicinal properties.

 

Of all the essential oils, this one gives the strongest boost to one's immune system. I diffuse it daily after school to keep my kids healthy despite all the germs they're picking up at school.

 

It kills fungi, bacteria, and viruses so it's wonderful for cuts and wounds. Apply a few drops to a cotton swap undiluted and then rub where you need to.  

 

To treat:

cold/flu/viral infections -  Diffuse, diffuse, diffuse! Or massage into feet and/or over the chest.   

 

coughs - add 2-5 drops of oil to a teaspoon of honey, then stir into 8oz of warm water or tea; drink as needed.

 

sore throat - gargle with warm salt water and 1 drop of melaleuca.

 

tonsillitis - mix with coconut oil and massage into neck.

 

When diluted with water, melaleuca oil can be used as a mouthwash for gum infections, canker sores, and throat infections.

Easy & Amazing Uses for Oregano Essential Oil

 

Oregano essential oil is basically a wonder oil. 

Anti errythang: antibacterial, antifungal, antiviral, antiseptic, antiparasitic.

 

Basically it'll fight off whatever gross germs you or your children come in contact with.

 

As expected, it's very strong and hot - both on the skin and in the mouth. It cannot be applied to children's skin without a carrier oil and it cannot be taken orally for more than 10 days. If taking orally, this might be a good oil for using in empty gel caps.  In some studies, it has shown to be as effective as antibiotics at controlling staph infections and MRSA. Think about that: therapeutic grade oregano essential oil could replace antibiotics and doctors visits. It's definitely worth the try.

 

As parents who are at the gym daily, with kids playing all sorts of sports, going in and out of locker rooms and gym showers means more risk of athlete's foot and plantar warts.  For a plantar wart: directly apply a q-tip with a drop of oregano essential oil, for athlete's foot: mix a few drops into a small handful of coconut oil and massage into feet; do both of these twice daily as needed.

If you feel like you are coming down with the flu, rub a mixture of oregano essential oil and coconut oil on the bottom of your feet to help boost your immune system. 

Diffuse throughout your home every. single. day. of the winter months to remove viral pathogens; we're taking all those airborne cold and flu viruses kids bring home from school or coworkers bring into the office.

Drink 1 drop of oregano mixed with a teaspoon of honey and 8 ounces of water for a natural cough remedy.

It's an antifungal, so mix 10 drops in a 16-ounce spray bottle of water and spray it in the corners of your shower to prevent mold.

 

If your dog gets a tick, a drop of oregano oil applied to the tick with a q-tip with immediately kill it.

Easy & Amazing Uses for Lemon Essential Oil

 

Lemon essential oil is a necessity.

A natural mood lifter. More people in the world could use it.

 

 

One of the benefits of lemon essential oil is it improves circulation. Rubbing several drops on cellulite will get the blood flowing to this area and help eliminate waste from the cells resulting in smoother skin.  You can create your own cellulite body scrub by mixing 1 cup sea salt, 1/2 cup extra virgin olive oil, and 10 drops lemon. Store in an airtight container. 

Daily Detox: mix 1 drop of oil for every 8 ounces of icy cold water in a glass or stainless steel container (citrus oils will eat through plastic).  I love the way it tastes and I heard it's good for speeding up a person's metabolism.  I'll do just about anything for a fast metabolism.  Plus, it's a natural energy-booster.

 

If you're keeping a bottle on lemon essential oil in your purse or backpack to add to your water, then you have a handy hand sanitizer as well. 

Diffuse in your home for happier moods all around.

I cannot tell you how many times I put a load of dirty clothes in the washer and then forget about them. For days. A few drops added to the water as I restart it takes away that gross mildewy smell.

Add a few drops to a cotton ball and toss it in your vacuum cleaner bag for a fresh, clean scent.  You could also place cotton balls in garbage cans to eliminate odors.

Lemon is a fantastic disinfectant for cleaning fruits and vegetables; simply add a 2 to 3 drops to a half a sink full of water and soak your fruits in it. Rinse well. Mix a few drops with water and add to a spray bottle to clean countertops and kitchen surfaces.

Got 12 Barbie stickers decorating your hallway wall? No? Just me? Well a couple drops of this oil on a cotton ball will wipe up any sticky residue that may be left after the babes are peeled away. 

Add a few drops in your dishwasher before the wash cycle to get streak-free dishes. On that same note, a couple drops down the garbage disposal will keep it smelling fresh and clean.

 

It's also great for cooking. Add flavor to frostings, cakes, cookies, and drinks by adding a drop or two.  Add to fish, shrimp, or steamed veggies.  Use to keep sliced apples from turning brown. 

Easy & Amazing Peppermint Essential Oil Uses



 

My essential oil kick? Still going strong.

 

We use our lavender essential oil every single day to treat mosquito bites, which are out. of. control. this year.  Narls is allergic to the bites so they swell up like mini tumors, itch incessantly, then become painful. The lavender has worked better on his bites than anything else. AND THERE IS NO CRAZY TOXIC CHEMICALS IN IT.  Love, love, love.

 

This month I'm talking about Peppermint, which is the second oil I purchased.  It's kind of a wonder oil- it promotes healthy circulation, is a great digestive, a wonderful antiseptic and anti-inflammatory, and it helps the respiratory system.  It also smells good and makes an ideal air and breath freshener.  It's strong though; never apply directly from bottle onto children- always dilute with water or a carrier oil, like coconut oil.

 

Good morning, sunshine!  Peppermint is a natural invigorator, so rub on palms first thing in the morning and inhale deeply.  Or drip a couple drops on the bathtub floor before your shower.  It may replace your morning coffee. If not, it could be a great addition to coffee- just add a drop or two and maybe a bit of cocoa powder, stir and enjoy. 

 

You could also add a drop or two to your favorite brownie or chocolate cake recipe. Yum.  Although if carbs aren't your thing, or you're starving and trying to make it until your next meal, a couple drops of peppermint oil under your tongue will give your mouth that minty fresh "just brushed" sensation which can deter hunger.

 

Big makeout session on the agenda? Swishing 4 drops of peppermint oil diluted with water with leave that filthy mouth so fresh and so clean.

 

Inhale deeply to invigorate lungs and increase alertness, which can be especially helpful on long drives. 

 

Diffuse in the office to help combat mid-day slumps; if that's too strong for coworkers, rub a couple drops on a cotton ball and place around your computer.

 

Planning on hitting the gym after work? A couple wifts of peppermint essential oil as you're on your way will amp up your energy and motivation levels.

 

On that same note, if you hit the gym a little too hard and muscles are aching, mix 12 drops for every 1 ounce of coconut oil to make your own quick and all natural deep muscle massage cream.

 

A few drops of peppermint oil mixed with coconut oil and rubbed into the bottom of tiny feet can reduce a fever in minutes.  Or place a few drops on a wet washcloth and apply head to toe to comfort and cool.

 

One of the best essential oils for aiding congestion is peppermint.  Apply 3-4 drops into a humidifier to relieve stuffed up breathing while sleeping.  Add 2 drops to warm salt water and gargle as needed to help sore throats and clear sinuses.  Mix a drop into warm tea to open breathing passages and soothe the soul.  Diffuse throughout your home for added anti-congestion benefits.

 

Dilute and rub on temples when feeling the effects of a long day or at the unsought of a headache.

 

Mix 1 cup of coarse white sugar, with 1/2 cup coconut oil, and 15 drops of peppermint oil to make your own invigorating minty fresh peppermint foot scrub.  Store in mason jar. Better yet, tie with a festive ribbon and you have a wonderful, natural, easy, and affordable Christmas gifts for your girlfriends.

 

Repel spiders, ants, and mice by placing cotton balls soaked with peppermint oil in corners of home. 

A Full (and healthy) Heart

At school, Narls has been learning about ways to keep his heart healthy, which is something very near and dear to my own heart. Heart disease is prominent on both sides of my family; my mom had a heart attack and a quadruple bypass before she was 50, and my dad had a heart attack and stroke by 60. I remember talking to one of my mom's heart doctors who said if you have heart disease in your genetics, you are 40% more likely to have a heart attack. Forty percent. And that's not even taking anything else into account - that's starting at square one.

 

 

The threat of an unhealthy heart was a huge motivator for when we started eating clean a couple years ago. Our diet is still a big topic of discussion in our home; Narls knows all about proteins and healthy fats and over-processing and Red 40 (he even mentioned the dangers of Red 40 to his teacher when he found out M&Ms were a topping selection at the valentine ice cream social). That's not saying he didn't eat the M&Ms, because he totally did, but he ate less of them and with a bit of 7-year-old understanding about the composition of the things he's putting in his body and how it affects his health.  

 

  

Heart disease is a huge motivating factor when it comes to exercise, too. The kids see Clay go to basketball and me to yoga and the whole family often goes swimming together at our gym. Even something as simple as taking Lainey for an evening walk is important, which I don't do with Clay & the kids enough.  It's a struggle for me to exercise every day because honestly? I kind of hate it.  But I hate being overweight even more. And I imagine I'd hate having heart disease most of all. So I do it, even though it doesn't come natural to me like it does Clay, so that it will always be a way of life for Narls and Emerson, so it will always come natural to them. 

 

And it's beyond awesome that these same goals - healthy diet and daily physical activity - are being echoed in Narls' classroom.  The school recently held a Jump Rope for Heart where the kids spent the entire afternoon at different jump rope stations being active and energizing their hearts. Parents came and we helped and cheered them on. The school also encouraged the children to raise money for heart disease and Narls took it upon himself to collect donations.  He set a personal goal of raising $25 and do you know that boy collected $121? Almost five times his goal.  We're so proud of him. And he's proud of himself!

 

We're teaching and we're learning and we're trying and we'll get there.

We have to.  For healthy lives and healthy hearts.

Easy & Amazing Lavender Essential Oil Uses

  

So I'm on an essential oil kick.

 

A friend invited me to a DoTerra class and it was an instant obsession. I love that they're natural, I love that they're pure, and I love that they provide an holistic option for common ailments.

 

Lavender was one of the first oils I purchased because of its incredible emotional and physical benefits.  It's also one of the few essential oils that doesn't have to be diluted before applying to the skin, and unlike some oils, it's non-toxic for pets. Easy enough for a beginner, right?

 

There's a ton of info out there on how & when to use oils. Almost too much. Like, for ulcers do this, and for tennis elbow mix with this, and for scabies do this while jumping & up down, and blah, blah, blah. Information overload. So I am creating cheatsheets for myself on what works for me and my family, with lavender up first.

 

 

Stressed? Rub 2-3 drops of lavender oil together in your hands, then cup over mouth and breathe deep.  Instant zen.

 

If you find yourself somewhere where there are entirely too many people, just rub a drop or two on your temples or wrists for immediate calming.

 

At the end of a long day, add 5 drops to a hot foot bath and soak your feet. The soles are particularly porous, so applying oil here allows it to reach your bloodstream quickly.

 

Is your mother coming over for dinner? Apply two drops of lavender oil on each light bulb; when you turn the lights on, the heat will activate the oil and scent the room.  Diffuse for added protection serenity.

 

Speaking of diffusing, diffuse lavender oil in your office on the days you have big presentations, interviews, and other stressful appointments.

 

Rub a drop or two on your palms then smooth over your children's pillows to promote sleepiness. Could also work on your husband's pillow for the nights you "have a headache". 

 

Mix a 1/2 cup oatmeal with 2 teaspoons of honey and 10 drops of lavender oil to make your own chemical-free lavender oatmeal face scrub.

Another great beauty tip is to add 2 drops to your mascara, then use the wand to gently mix. This will help strengthen lashes, and since lavender acts as an antibacterial, it helps your mascara last longer.

 

Combine 1 cup coconut oil with 6-8 drops of lavender oil to make your own massage cream. Grab a partner and play the I'll-massage-your-back-if-you-massage-my-back game. Light some candles. Let one thing lead to another. I guarantee you'll end up feeling amazing.

 

Add several drops to a bath before bedtime. Great for adults and kiddos.

 

Mix 10 drops for every ounce of water in a spray bottle. Mist yourself as needed while driving through traffic to ensure you don't ram the asshole in front of you.  On the complete other end of the spectrum, spritz on your yoga mat right before savasana to really enlighten those chakras.

 

Put a drop on a bee sting or insect bite to speed up healing, stop itching, reduce swelling, and bring instant relief.  You can also apply on minor cuts and burns to sooth pain, prevent infection, and reduce scarring.

 

Step up your drink game this summer by adding a few drops to ice water, ice tea, or lemonade (vodka optional but recommended).  On that same note, add a few drops to a nighttime mug of sleepytime tea (again, vodka recommend).

 

It's great for deodorizing and freshening, too: put 2-3 drops on a cotton ball and place it in closets and drawers, and put a few drops on a dryer sheet when doing laundry.

 

Easy peasy.

And much more relevant than using oil to cure gout.