Category: healthy living

Essential Oils and Your Fit Lifestyle

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What the Heck are Essential Oils, & Why Should I Use Them?

I have a confession to make…I’ve been a “closeted” essential oil user for over two years.  Why closeted, you ask? Is this some sort of dirty little secret? Absolutely not! Essential oils are one of the best discoveries I’ve made in a long time.  They’ve benefitted my family in SO many ways, and have definitely changed our lives for the better.  So, why have I been keeping them under wraps?  Well, the focus of my business is to help support your “fit lifestyle” with tips, tricks, blogs, recipes, and plenty of cute clothes of course!  And, even though I am a little (ok, maybe a lot) obsessed with my essential oils, I never thought of talking about them here on a site that’s all about health and FITNESS.  Wait, WHAT?? Of COURSE I should share about them here on page that’s all about HEALTH and fitness! 

#DUH

So here’s the deal…are essential oils the magical serum you’ve been looking for to make your workouts more effective and the pounds melt away?  NO. Are they going to immediately cure all your ailments, aches, pains & problems? NO.

Well then, what ARE they going to do?  Oy vey…that is a LONG list, but don’t worry, I’ll try to keep it brief.

Essential oils and chemical free cleaning products are a super important part of the toolbox I use to support my family’s healthy and fit lifestyle. We use them for so many things!  Here are a few of MY favorite ways to use them:

Energy & Hydration

Looking for a little extra PEP in your step?  PEPPERMINT essential oil increases energy and mental alertness. I like to take a few deep breaths of peppermint oil (or diffuse) first thing in the morning to help me feel awake and energized for the day.  It is great before a workout too!  Fun tip…place one drop of Peppermint Vitality on your thumb, and press your thumb to the top of your mouth, holding for about 15 seconds.  You will instantly feel awake, alert and refreshed!  Your breath will smell amazing too 😉

LEMON essential oil is also known for its energizing properties and its ability to help flush toxins from the body. I LOVE adding a couple of drops of Lemon Vitality to my water to encourage hydration, energize and detoxify throughout my workout.


System Support & OVERALL Wellness

Essential oils can be used to support the various systems of the body, and can help to promote overall wellness. There are literally hundreds of oils that can be used to support various systems of the body and overall wellness. 

Here are a few of my favorites that I use to help to support my “fit & busy” lifestyle:   

THIEVES is an oil I simply could not live without.  It is a powerhouse oil that supports the immune system, and is an absolute must-have to help keep us healthy during cold and flu season. I use a roller to apply this to my kids (I like to put it on the bottoms of their feet and along their spine) before sending them to school.  I diffuse it in the house whenever I know there’s a bug going around, and I take it internally when I feel like my immune system needs an extra boost.  I’m going to assume you hate getting sick as much as I do, so trust me when I tell you, this oil has been a game changer for me and my family!

ENDOFLEX is something I use to support my adrenal system on a daily basis.  First of all, it smells amazing.  But, more importantly, it helps to keep my adrenal system functioning in tip top shape.  If you’re juggling family, business, fitness and about 20 other things like I am, your adrenal system is likely working overtime.  Endoflex will help show it a little love and support!   

DIGIZE is amazing for digestive support, RC for respiratory support, COPAIBA for overall wellness, and OREGANO for a super immune boost.  So many amazing oils, so little time!

Weight Loss Support

GRAPEFRUIT, LEMON & PEPPERMINT…the weight management triple threat!

GRAPEFRUIT to support a healthy metabolism, LEMON to help flush toxins, and PEPPERMINT to aid in digestion and suppress appetite.  They’ll even help banish the bloat! Add the Vitality oils to your water, dilute with a carrier oil and ingest in a veggie capsule, and even diffuse for an energizing, uplifting aroma that will help keep you on track with your health and fitness goals.

Mood

Our moods and emotional health play a HUGE role in our overall health and wellness. HUGE.  Stress and negativity and emotional imbalance can severely impact our health, can sabotage our weight, and can destroy our motivation.  Essential oils play a DAILY role in boosting my mood, decreasing my stress, and balancing my emotions.

STRESS AWAY is my all time FAVORITE oil.  Not only does it smell amazing, but a couple of dabs on my wrists and behind my ears leave me feeling instantly calm and relaxed!  Picking up a car full of noisy kids?  You need this oil.  Stuck in traffic on the way to the gym from a stressful day at work, and worried you’ll miss your favorite  class?  Stress Away is your new best friend.

ORANGE essential oil is a favorite of mine for diffusing.  It smells amazing, and is a total mood booster.  I love it diffused with LAVENDER for a calm, peaceful, happy mood. Perfect for unwinding after a long day.  Orange and peppermint is another awesome diffuser combo.  Happiness is in the air!


Sleep

Getting enough good quality sleep is a critical piece of the puzzle when it comes to health and wellness.  In fact, if you’re trying to lose weight, and seem to be stuck in one place, despite your best efforts, you might want to look at your sleep!  It could be sabotaging your efforts.  Stress and long to-do lists can negatively affect the length and  quality of our sleep, but oils can help! 

My very favorite sleepy time oils are LAVENDER, CEDARWOOD and PEACE & CALMING.  I like to diffuse Peace and Calming in my room just before and during bedtime to help   me eliminate the clutter from my brain after a busy day.  I use Lavender to make a DIY pillow spray that makes my bed smell just like a day at the spa.  And Cedarwood, how I love thee for promoting a calm and restful night’s sleep.  In fact, I make a special roller bottle that lives in my bedside table containing these three oils, rub it on the bottom of my feet each night before bed, and I sleep better than I have in years!

Essential Oils IN…Toxic Chemicals OUT

If you’re concerned at all about eating clean and avoiding the junk that’s crammed into processed foods, then you get it.  We don’t want to put preservatives and chemically altered crap IN our bodies, and clean eating is a super important part of living a healthy lifestyle.  On the same note, we should also be highly concerned with non-food related chemicals that we are putting ON, AROUND or IN our bodies.  Did you know that the average woman puts over 300 synthetic chemicals on her body (in the form of cosmetics & personal care products) A DAY?! That’s a LOT of chemicals.  Our skin is our largest organ, and chemicals that come in contact with the skin are easily and quickly absorbed into our bloodstream. 

And, have you ever thought about this…your cleaning products are FILLED with chemicals that are proven, and sometimes even labeled as highly toxic, but for some reason we are OK with using them.  Perhaps because we don’t actually EAT them, we don’t think they can be getting IN our systems.  But they are.  Think about it, that chemical filled anti-bacterial dish soap goes on your plates, leaves residue behind and then your food goes right on top.  The bleach based disinfectant spray you use to wipe down your cutting board comes in contact with all of your food.  The kitchen soap you use to wash your hands gets absorbed by your skin. Read a few of the ingredients in your everyday household cleaning products, and then google them.  You’ll be amazed that some of this stuff is even allowed into our homes. 

But, did you know that you can replace many, if not all, of the toxic ingredients in your home with products made from essential oils?

Air fresheners and many scented candles are filled with synthetic scents that can wreak havoc on our bodies and neurological systems.  PURIFICATION oil is the answer to a naturally delightful smelling home!  I love to diffuse this near our kitty box to neutralize pet odors, and I ALWAYS diffuse it throughout the house if there’s a lingering smell from cooking, or just to make our house smell fresh and clean.  Combined with Citrus Fresh, it smells clean, refreshing and amazing.  Stubborn shoe stink?  Purification.  Yucky smelling sports equipment?  Purification.  Gym clothes?  Purification.  As a professional fitness instructor, most of my laundry is made up of sweaty workout clothes, and after a while, it can be hard to get the smell out.  I add a couple of drops of Purification to every load of laundry to help stop the stink from sticking around.  Bonus…wool dryer balls with a drop of Purification and Lavender eliminate the need for chemical filled dryer sheets, and will leave every load of laundry smelling amazing.

Goo Gone…one of the most toxic items I once had under my kitchen  sink.  Guess what works even BETTER at removing stubborn stickers, residue and other unwanted gunk? LEMON essential oil.  I know, you don’t believe me, but it is absolutely TRUE.  You’re welcome.

 Floor cleaners, window cleaners and multi purpose household cleaners are loaded with junk you wouldn’t want to breathe, much less have come in contact with your skin.  They can ALL be replaced by the THIEVES household cleaner, which is an organic and natural cleaning product that is safe to use on any surface of your house, and actually WORKS.  Trust me, I have a puppy, I know.  I trust this cleaner on my toughest messes, and then don’t have to stress about breathing in unwanted chemicals or leaving them behind on our floors. Plus, since the power of this cleaner comes from Thieves, it actually helps promote a healthy immune system while keeping the house sparkly clean!  How cool is that?

Dish soap, hand soap, dishwasher detergent and laundry detergent are all products that can contain dozens of harmful chemicals.  The THIEVES line of cleaning products can replace ALL of these with organic, chemical free alternatives that not only get the job done, but smell amazing, and help to promote your family’s overall health and wellness at the same time.

Are you still with me?  I know, I may have gone just a *little* overboard singing the praises of essential oils and natural cleaning products, but I strongly believe that a truly healthy lifestyle can’t be achieved through diet and exercise alone. We have to become more aware of the dangerous chemicals we allow into our homes.  We have to supplement our healthy way of eating with pure, natural products, like essential oils, that support the systems of our bodies, help to maintain healthy immune systems, and increase our overall health and wellness.  Exercise and healthy eating are SUPER important, but they are only two pieces of a much larger puzzle. 

Essential oils have literally changed my family’s lives.  We use them to promote restful sleep, to support healthy immune systems, to clean our house and to increase energy and boost our moods.  My kids ask for them daily…when they need help to settle an upset tummy, when they have an owie, when they need help calming down for sleep, you name it!  We literally don’t leave home without them. 

If you’d like to learn a little more about getting started with essential oils, click here and I’ll take you through a brief Essential Oils 101 video that explains what they are, how to use them, and why you need to these amazing oils in your life.

Already convinced and want to get going NOW??  You’re such an overachiever!  I highly recommend starting with the Young Living Premium Starter Kit with the Dew Drop Home Diffuser.  It is by FAR the best value and includes a diffuser, 11 of the best “everyday oils,” including many of the ones I discussed above, as well as samples of other great products. The retail value of the kit items are over $300, but when you purchase the starter kit, you receive everything for $160.00!! Purchasing this kit will also get you access to a wholesale membership and a 24% discount on all future orders, with no monthly requirements or minimums!  All you need to do is click here to create an account and purchase your Premium Starter Kit. Easy peasy. 

Have questions about the oils or how to get started?  I’m happy to help!  Send me a message and I will get back to you as soon as possible  I can’t wait to help you get started!

I only use and promote Young Living Essential oils because I know that they are 100% pure, and trust that they are the very best quality oils on the market. Statements regarding Essential Oils have not been evaluated by the Food and Drug Administration. Products in this discussed here are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your healthcare provider before using these products.

2016 ULTIMATE “FITMAS” GIFT GUIDE

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‘Tis (already!) the season of giving, and time for our 3rd Annual Ultimate “FITMAS” Gift Guide!  We can’t think of a better way to spoil your loved ones than with a gift that will motivate and encourage them on their quest to live a fit and healthy lifestyle.

I don’t know about you, but I LOVE gift giving.  I especially love it when I find that PERFECT gift that I just know will be a huge hit.  Bonus points if it is something cute, functional and unexpected, but that suits the recipient JUST perfectly.  However, finding that perfect gift can sometimes be a little stressful, especially when you’re crunched for time.  And, let’s face it, at this time of year, we’re ALL a little crunched for time.  So, I’ve put together a comprehensive list of my FAVORITE gifts of the season for all the FIT GALS in your life, to save you a little time and effort. Just think of it as your one-stop-fit-gift-shop!  I’ve hand selected some of my favorite products from a variety of price ranges, and compiled them here in our 2016 Ultimate “FITMAS” Gift Guide.  The best part??  You’re perfect gifts are just a click away!  No need to deal with crowded mall parking lots and grumpy shoppers when you can shop from the comfort of your own home, preferably in PJs and slippers. <3

Plus, if you think you might be on the “nice list” this year, you’ll definitely want to add a few of these things to your own wish list!  And, don’t forget to remind Santa that you’d love some of these fit-gifts too!

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THE GIFTS:

fun-fit-tanks-for-blogFun, Sassy Workout Tanks ($26-$27) from Moxie Fitness Apparel – I know I’m a little biased, but I do happen to believe that a super cute, super fun workout tank makes the perfect gift for just about any fun, fab fit-gal on your list.  I mean, who wouldn’t love an adorable tank that will help motivate them to get moving?  These ones are so cute, they can be worn in or OUT of the gym!
trigger-point-the-grid-foam-roller-pink

Trigger Point Foam Roller ($32) from Amazon – If you have a loved one who enjoys hitting the gym, they’re going to love YOU for thinking of this awesome foam roller as a gift. The ridged design and hollow core make this a super effective roller.  It’s small enough to fit in a suitcase (with clothes stuffed inside for maximum space conservation), and comes with an instructional DVD.  Bonus…it comes in PINK!

teeki-elephantPrint Workout Leggings & Capris ($42-$72) from Moxie Fitness Apparel – So many adorable prints, so little time!  Moxie has perfect prints for every style and workout.  They’re so cute, you won’t be embarrassed running one (or 5!) errands on the way home from the gym.  Is she a yoga lover? She’ll be obsessed with the Love the Elephant hot pants.  Is she super sweet & sassy?  Grab the Sugar Skulls.  Is she bright, bold & beautiful? She’ll love the Pineapple or Blue Leopard capris.

S’well Water Bottlepink-swell ($25-$45) from Nordstrom – If you haven’t tried one of these double-walled stainless-steel water bottles, you need to!  They keep your water cold for up to 24 hours (even in a hot car!), or hot for up to 12 hours.  They are available in 3 sizes, and S’well has the CUTEST selection of designs on the market. I love the Bikini Pink (pictured) and the Sparkling Champagne, but you’ll definitely find something cute for just about anyone on your list, even the guys!

Piper Wai Natural Deodorant ($15.99) from Amazon – Got stocking stuffers??  This natural deodorant certainly fits the bill!  If you’re anything like me, you *know* you (and your loved ones) should be using a natural deodorant, but are afraid it won’t work as well as your tried and true (chemical filled) brand.  Hey, we fitness peeps sweat a lot, and we don’t want to be stinky! Well, I’ve done my share of research on why we need to suck it up piper-wai-deodorantand make the switch to natural (just trust me on this one…you need to do it, now). I’ve also tried many brands to find one that really works.  So, I thought I’d save you some time and $ and let you know that this one works!! It’s sans applicator, which takes some getting used to, but it definitely keeps the smell at bay, even in your sweatiest workout class. Your pits will thank you!

wrap-braceletsMotivational Wrap Bracelet ($19) from Moxie Fitness Apparel – More stocking stuffers!  With a variety of motivational sayings and colors, these make the PERFECT gift for your favorite fitness instructor, your sister, your best friend, your hairdresser…you name it! She will love it.  The bracelet is made from a soft, stretchy jersey type fabric that wraps several times around the wrist.  It is super comfy, doesn’t slip, slide or move around while you work out, and is as motivating as it is adorable.  Grab a few of these to have as gifts on hand…you can’t go wrong!

The Universe Has Your Back ($14.99) from Amazon – This book right here is an absolute GAME CHANGER! I have already listened to the audio version twice, and universe-bookam also reading the hardcover book so that I can highlight and take notes. It’s been a while since I’ve read such a great book. It teaches the tools and mindset you need to tap into the loving power of the universe, and has completely rocked my world. This book makes an amazing gift…the perfect stocking stuffer for anyone who enjoys personal development, or wants to feel more connected to the universe, live a happier, more peaceful life, manifest abundance, or just feel more grounded and connected. Trust me, you can’t go wrong with this one.

vitamixVitamix Blender ($450) from Costco – So, this one is definitely a splurge for someone who has been REALLY good this year. BUT, they will love you forever and ever and ever for this one! And, that’s exactly how long this gift will last…forever!  I wanted a Vitamix for YEARS before I finally decided to bite the expensive bullet and go for it.  In the meantime, I tried blenders from Cuisinart, Ninja, and many more, and I can tell you from experience that the Vitamix is worth every penny. Many of the others claim they can do as good of a job, but sadly, they just can’t compare.  I use mine EVERY DAY and honestly can’t imagine my life without it.  Is it sad that I feel that way about a blender?? I guess that’s a topic for another blog post 😉

trucker-hats-blogTrucker Hats ($20) from Moxie Fitness Apparel – Adorable stocking stuffer alert! These motivational trucker hats are TOO CUTE, and the price point is even cuter! Wear them running, to the gym, or around town when you just don’t feel like washing your hair. You can definitely spoil ALL the fit-chicks on your list with one of these.  #sweatyhairdontcare


goal-getter-journalGoal Getter Fitspiration Journal ($24) from Amazon – How cute is this fitness journal? Not only is it an adorable place to track your daily workouts, but it also provides daily motivation, healthy tips, goal setting and more.  What a cute and thoughtful way to encourage someone on their health & fitness journey!

beatsearbudsurBeats Earbuds ($96) from Amazon – Rocking your favorite tunes is definitely a must when you’re working out, and you can’t beat the sound quality from these Beats earbuds.  A little less expensive and definitely less bulky than the Beats on-ear headphones, they are perfect for going on a long run or hitting the gym. I love the pink or the gold, but there are definitely colors to suit every style!

garmin35Garmin Forerunner 35 ($199) at Amazon – This smart fitness watch has everything you need to meet your fitness goals…GPS to track your run, a built in heart rate monitor (no extra strap required!), al day activity/step tracking, vibration alerts, music controls and automatic uploads. This watch will definitely help you take your running, and fitness, to the next level!  Plus, we love the adorable frost blue color <3

Bombas Invisible Socks ($12) bombassocksfrom Bombas- Socks for Christmas?? Yes!  Let me tell you…I am a STICKLER about no-show socks.  I’ve tried them ALL in my quest to find the PERFECT no show socks to wear with my workout shoes.  The requirements: 1) They must truly be no-show.  They can’t show a little, and certainly can’t show a lot. No-showing allowed. Period. 2) They must not slip off the heel.  Need I say more on that one?  Like I said, I have tried a LOT of socks, and these ones NAILED IT. They don’t show AND they don’t slip.  Plus, they come in 4 different neutral colors, just in case a teeny piece of the sock might accidentally try to peek its little edge out the top of your shoe. If you get it, you get it. And if you get it, you need these socks for yourself and all your equally anal no-show friends.

collagen-peptidesCollagen Peptides ($40) from Amazon – Ok, so I get that this one might sound a little strange, but trust me, your health & fitness loving friends and family will thank you.  Collagen peptides protein powder is my newest healthy obsession.  I put it in my coffee and add it to my protein shakes.  It’s excellent for my skin, my joints, my hair and my nails.  Plus, it adds a little extra boost of protein! This powder easily dissolves in hot or cold liquids, and is virtually tasteless.  I’m also crushing on the Primal Kitchen protein bars made with collagen protein.  Healthy, dairy-free, paleo protein that makes me look younger?? Sign me UP!

bicbandsBicBands Non-Slip Headbands ($12-$15) from BicBands – Keeping hair and sweat out of your eyes while working out is a must.  And, if you’re a girl, chances are you’ve spent a lot of time and money trying to figure out the best way to accomplish this.  BicBands are definitely a helpful tool in the arsenal of the fit & busy!  They definitely stay in place, they’re comfy, and they come in a huge assortment of adorable patterns and colors. Love!

HAPPY SHOPPING!

 

 

Collagen Craze

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collagenblog

Can we talk about collagen for a minute?

I know, it doesn’t exactly sound like the most thrilling topic, but I think it deserves a little of our attention.  When I say collagen, I am sure you think of beauty products promising smoother, more youthful looking skin.  You might even think of ridiculously expensive face creams or injections that claim to be akin to the fountain of youth.  I know that is what the word collagen used to conjure up in my mind.

Well, I’m not claiming to know anything at all about collagen creams or injections, but I do want to talk about collagen as part of your daily nutrition regimen!  Collagen is an extremely beneficial health food, and has recently become more readily available in a variety of forms, as it’s benefits have become more widely shared and understood.

Collagen powders, derived from bone broth, have some very healthful qualities, and provide an excellent source of protein.  In fact, collagen protein powders have become the gold standard in protein powder, especially for those following a paleo diet.  They are versatile, tasteless, and offer additional health properties, in addition to their protein content.

Some of the health benefits of collagen protein:
1. Healthy skin, hair and nails
2. Bone and joint health
3. Reduced inflammation
4. Gut health & improved digestion
5. Hormone balance and regulation of metabolism

Powdered collagen protein powders (also known as collagen peptides) are so easy to use!  Most are completely tasteless, and easily dissolve in cold or hot liquids, so they are easy to add into your diet.  I add mine to my morning coffee and to my daily smoothies, but the sky really is the limit for how you can incorporate it into your daily routine.  My two favorite collagen powders are Great Lakes Collagen Powder, and Vital Proteins Collagen Peptides.  Both are completely tasteless, dissolve easily, and are made from grass fed beef.

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But…I haven’t told you the most exciting part yet!  Collagen PROTEIN BARS!  Yep, there are now some really excellent protein bars made from collagen protein.  If you’re fit & busy like me, you know that protein bars are sometimes a must.  I mean when you’re constantly on the go, you sometimes need convenient snacks to help keep you on track.  But, finding a good, clean protein bar that’s not filled with a bunch of junk can be challenging.  UNTIL NOW!  I’ve just discovered these amazing little Coconut Cashew Collagen Protein bars (there is also a chocolate almond flavor, but I did not enjoy this one nearly as much as the coconut cashew) that definitely fit the bill. One bar has 15 grams of protein, 6 grams of fiber and 14 carbs.  Sign me up!

coconut-cashew-bars

Thrive Market must be as excited about these little bars as I am, because they’re currently running a special where you get a box of 6 FREE with your trial membership to Thrive!  I love Thrive Market, because it doesn’t get much easier than ordering healthy foods, at a discount, and then having them show up on your doorstep.

Free Collagen Protein Bars…YES, PLEASE!

XOXO,
Malea
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2015 Ultimate “FITMAS” Gift Guide

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‘Tis the season of giving, and time for our 2nd Annual Ultimate “FITMAS” Gift Guide!  We can’t think of a better way to spoil your loved ones than with an gift that will motivate and encourage them on their quest to live a fit and healthy lifestyle.

I love giving thoughtful gifts to show my friends and family how much I care, but figuring out that perfect gift can sometimes be stressful too! We’ve scoured the internet to find our favorite health and fitness items, and compiled them into our 2015 Ultimate “FITMAS” Gift Guide in hopes that it will give you some great gift ideas for all the fitness loving friends & family members on your holiday shopping list. With everything from apparel and shoes to workout and kitchen tools, we’ve included items to match every budget.  This list is SURE to have something perfect for anyone who’s  fit and fabulous!  And the best part…you can skip the crowds and click your way to the perfect gift.

Plus, if you’ve been really good, you can add a few of these things to your own wish list and hope that Santa gets the memo that you’d love a Merry “FITMAS” too!

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The Shopping List:

  1. Cute Sassy Workout Tanks $26 from Moxie Fitness Apparel – How can she not be motivated to go to the gym when she has these adorable, sassy tank tops to wear?  From the bright colors to the fun sayings, Moxie has tank tops that will make her smile while she crushes her workout.
  2. Lebert Fitness Equalizer Bars $123 from Amazon (includes DVD) – A fun and unique piece of equipment that any home gym needs!  The Lebert Equalizer is a simple, portable, yet multi-purpose and versatile piece of strength training equipment that works arms, chest, back and core muscles like no other can by using your own body weight as resistance.  Plus, we LOVE that they come in PINK!
  3. Fruit Infusing Water Bottle $16 from Moxie Fitness Apparel – Hydration has never been so motivating!  This fruit infusing water bottle makes your water as delicious as it is cute. Just add water, and something fun…strawberries, melon, cucumber, mint, lemon…be creative! Cheers!
  4. The Combo Yoga Mat $68 from Amazon – The perfect gift for any yogi on your list!  This mat is not only bright and adorable, but is actually two awesome products in one. The ultra absorbent microfiber top layer (designed to grip better with sweat) is bonded to a 3.5mm naturally biodegradable tree rubber mat bottom for a lightweight, extra durable and well cushioned support. You no longer need to bring a separate mat AND towel to class. Our favorite part…it’s machine washable!  See ya later, stinky yoga mat!
  5. Asics GEL-Fit Sana Cross Training Shoes $80 from Amazon – These shoes are SUPER comfortable, lightweight and versatile. Dance. Lift. Sweat. The Asics Sana training shoe is ready to take on almost any workout the gym can throw at you. It’s ultra-lightweight design is perfectly balanced with a Flexible Fit upper that gives you support in every direction, as well as the flexibility for intense dynamic movement.  Plus, they come in a variety of fun colors!
  6. Print Workout Leggings $68-74 from Moxie Fitness Apparel – Good bye boring black…HELLO pretty prints!  Spice up your workout with some bold prints and bright colors.  Available in capris or full length leggings, these adorable pants are both flattering and fun!  These are cute enough to wear both in or out of the gym.
  7. Fitbit Flex Wireless Activity Tracker $79 from Amazon – Make fitness a lifestyle with Fitbit Flex—a slim, stylish device that tracks all-day activity like steps, distance, calories burned and active minutes. See how every day stacks up with LEDs that light up like a scoreboard as you get closer to your goal. Then wear it at night to measure your sleep quality and wake with a silent, vibrating alarm. Day or night, Flex fits comfortably around your wrist, is water-resistant, and has a 5-day battery life. It also syncs to computers and 150+ leading smartphones, so you can access your stats anywhere and see your progress in charts and graphs.
  8. Muscles & Mascara Long Sleeve Dolman Top $35 from Moxie Fitness Apparel – Something cute & sassy to wear to and from the gym.  Who ever said girlie-girls don’t love to be strong, anyway?  With cute gold foil embellishment, and a wide neck fit, this is definitely a “must have” to keep you fashionable on your way to and from the gym!
  9. Paderno Spiral Vegetable Slicer $29 from Amazon – The possibilities are endless with this healthy kitchen gadget.  Turn almost any veggie (zucchini, sweet potatoes, beets, etc.) into healthy “noodles” and give your favorite recipes a makeover.  Need some inspiration? Check out some of my Fit & Busy recipes like Zoodle Bolognese or Healthy Scampi, or include a great Inspiralized Cookbook ($11.99 on Amazon).
  10. Beats Solo Wired Headphones  $157 from Amazon – I mean, bright pink Beats headphones?? Yes, please!  These are definitely a bit of a splurge, but for a fitness loving gal who has everything, this is a gift that can’t miss.  The sound quality and comfort can’t be beat, and they’re bright pink!

HAPPY SHOPPING!

Zoodle Bolognese

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zoodle bolognese pinDo you ever get stuck in a rut when it comes to coming up with fresh new ideas for healthy weeknight dinners? Me too! I think we all do sometimes, because it’s so easy to rely on the same “tried & true” dinners week after week. But I sure do love it when I find a moment of weeknight inspiration and end up with something super healthy and satisfying that the whole family enjoys! Sound like an impossible combination? Check out this recipe for Zoodle Bolognese. My husband loved it, my girls gobbled it up, and I smiled the whole time knowing that this dinner was made from 100% whole food ingredients, LOADED with veggies, low in carbs, high in protein, and only took me about 20 minutes to prepare. Zoodles for the WIN!

IMG_1730Oh, and one more super secret mom tip for you if you think your kids may turn their noses up at zucchini noodles…enlist their help with spiralizing the zucchini! Kids are much more likely to be excited about trying new things if they’ve helped to prepare them, especially if it involves the spiralizer! Spiralizing is super fun…just turn the crank and these gorgeous, long noodle shaped pieces come pouring out. My kids actually aren’t huge zucchini fans in general, but when we turn it into zoodles (zucchini noodles), I often catch them snacking on the raw zoodles while they’re helping me in the kitchen. And, they’re usually excited to see their creation in the final product as well, thus, more likely to try the dinner!

Don’t have a spiralizer yet? It has to be one of my most favorite kitchen tools (next to my blender), and is such a fun way to create healthier versions of some favorite comfort foods, like Spaghetti Bolognese! It is an inexpensive tool (about $30 on Amazon) that you will absolutely love!

Zoodle Bolognese
Cook and Prep Time: About 20 Min
Serves 4

Ingredients:

2 TBSP olive oil, divided

1 C diced yellow onion (about ½ med. onion)

4 cloves minced garlic, divided

1 lb ground turkey

1 pkg frozen chopped spinach (defrosted and squeezed dry)

4 medium zucchini

1 jar organic marinara sauce

Pink Himalayan Sea Salt & Black Pepper

Method:

  1. Heat 1 tbsp olive oil in a large skillet
  2. Add diced onion and 2 cloves minced garlic and sauté until translucent
  3. Add ground turkey and season with salt and pepper. Cook this mixture until turkey is browned and cooked through.
  4. While turkey is browning (stirring occasionally), prepare zoodles by spiralizing all 4 zucchini, and set aside.
  5. When turkey is browned, add the spinach and mix to combine. Make sure the spinach has been squeezed dry before adding to the skillet.
  6. Pour marinara sauce into the turkey mixture and bring to a simmer
  7. In a separate skillet, heat 1 tbsp olive oil and add remaining garlic.
  8. Add zoodles to the oil and garlic, and cook (using tongs to toss and coat the zoodles with the oil and garlic) for about 2-3 min, or until the zoodles are just tender.
  9. Season zoodles with salt and pepper
  10. Place zoodles in 4 pasta bowls, top with Bolognese sauce, and enjoy!IMG_1731IMG_1732IMG_1734

 

 

Thrive Market – The New Best Friend of the Fit & Busy!

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Thrive Market Review

As you probably know, I am a super busy working mom and health & fitness pro, so I am always looking for ways to make my life easier, and make it easier to feed my family healthy foods.  I think it is super important (and TOTALLY POSSIBLE) to maintain a fit & healthy lifestyle, even when we’re super busy, and it is my goal to teach you some tips and tricks that will make your journey a little easier!

SO…when I heard about Thrive Market, it sounded like it might be a REALLY awesome way to shop quickly & easily for healthy foods, and I decided to give it a try.  After signing up for an account, and receiving my first shipment, I am totally sold!

Oh, Thrive Market…why do I love thee? Let me count the ways!

  1. HUGE SAVINGS – This entire shipment cost me just $63.69!  Although I have never shopped for some of these items before, I know FOR SURE that this stuff would have easily set me back over $100 at a store like Whole Foods or Sprouts.  For example, the Lily’s Chocolate Chips were only $5.95 on Thrive, and they usually sell for around $8-9 at Whole foods, and $11.49 on Amazon.  The Julian Bakery Paleo Wraps were just $7.95, and they usually sell for around $10 at Whole Foods and Amazon.  There is a yearly membership fee (like Costco), but with that membership, you have the opportunity to shop for healthy foods at 25-50% off retail price. You just can’t beat that savings!
  2. EASY SHOPPING – Seriously, it doesn’t get much easier than sitting at home in your PJs at 9pm doing your grocery shopping!  Of course, you’ll still have to hit the market to buy fresh meats & produce, but you can now forget about running from store to store to find healthy ingredients.  No Whole Foods near you?? NO PROBLEM!  Thrive has you covered on hard-to-find ingredients like Coconut Aminos and Unsweetened Coconut.
  3. AWESOME LABELING & ORGANIZATION – Do you shop for gluten free foods, or stick to a paleo diet?  Thrive has your back!  It is so easy to navigate the site, and you can search for items that fit these particular categories.  Plus, each item comes with a clear list of “values,” such as non-GMO, vegan, gluten free, etc. so you know exactly what you are getting, and if it fits your dietary requirements.
  4. NON-GMO – Thrive is committed to providing the highest quality foods, and carefully screens each of their products to make sure it is free from GMOs, and offers mainly certified organic options as well.
  5. FREE SHIPPING (AND FAST TOO!)- I don’t know about you, but paying big amounts for shipping is a serious pet peeve of mine, and often deters me from making online purchases.  No worries here…I received a huge box of goodies (in just a couple of days) without paying a cent for shipping.  YAY!
  6. FREE GIFTS – When I first joined Thrive, I received a free jar of Nutvia Coconut Oil, as well as a 30 day free membership (after the 30 days, membership is just $59.95 for the year).  When I placed my first order, they were having a “back to school” promotion, which meant I received  samples of several different kid snacks, just for shopping within the promotion. Happy kids = HAPPY MOM.
  7. THRIVE GIVES BACK – In an effort to combat the obesity epidemic, and help provide access to healthy foods to low income families, Thrive donates one free membership to a low income family for every paid member who joins Thrive.  How can you not love a company who has an awesome social mission?
  8. GREEN & CLEAN – Thrive is a certified carbon neutral company that uses recycled packaging & eco-friendly vendors among other things.  Totally takes the guilt out of shopping online!
  9. JUST LIKE CHRISTMAS! – I kid you not…it felt like Christmas morning when this package arrived on my doorstep.  Does it mean I’m getting old when healthy food gets me this excited??  Maybe so, but I could hardly wait to tear open the adorable box to check out all my new goodies. I can’t wait to start cooking with my Coconut Aminos (hello, healthy stir fry!!), and I know my kids are going to love adding the Paleo Granola to their yogurt.
  10. QUICK, CONVENIENT & COST EFFECTIVE – When I find a solution to a problem, I love to share my answers with you! The number one issue I hear is that it takes too much time to shop for, and prepare healthy meals.  This is followed closely by the complaint that eating healthy is too expensive.  And, although both of those things are true to some extent, it DOES take a little extra time, preparation and $$ to buy and prepare healthy foods, I truly believe Thrive is a valuable tool that will help to save you both a little bit of time and money on your quest to feed your family healthy foods!

So my honest assessment?? Thrive Market ROCKS! I’m sharing it with you because I love this company, their products, and their mission, and truly believe it is a valuable tool in the arsenal of the “fit & busy.”

If you’d like to try it out for free for 30 days, simply click any of the links in this post and register for your free account.  I’d love to hear what you buy, and how you like it!

Cheers to being fit & feeling FABULOUS!

xoxo,
Malea

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**Because I have paid for, tried & LOVED the Thrive Market service, I am recommending it to you as an affiliate of Thrive Market.  As always, I promise to only promote products and services that I fully believe will help you on your journey of health and fitness.**

Healthy Chocolate Chip Protein Pancakes

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IMG_1533My kids love pancakes for breakfast, but I’m not a fan of filling them up with a plate full of carbs to start their day.  So, I love experimenting with protein pancake recipes!  Protein pancakes can pack a nutritional punch, give lasting energy, and they make my kiddos super happy.

Our favorite protein pancakes are pretty basic, and are made with ingredients I usually have on hand.  We love them because they are easy to whip up, they stay super moist, and because you can flavor them in so many ways.  Today, my kids asked for chocolate chip pancakes, so I let them add some Lily’s brand sugar free chocolate chips to the batter.  They thought they were getting a treat, and I knew it was guilt free…a total win/win!  Sometimes we add blueberries, or make a yummy berry & yogurt topping.  The possibilities are endless!

Quick & Easy Protein Pancake Recipe:
*makes approx 3 servings

1 Cup Rolled Oats
1 Cup Cottage Cheese (can sub Greek Yogurt) – we use low fat, but non-fat works as well
1 Cup Egg Whites
1 Tsp Vanilla Extract
1 Tsp Cinnamon
10-15 Drops Stevia

Optional Add Ins:
1/4C Sugar Free Chocolate Chips (we prefer Lily’s Brand), plus more for sprinkling on top
OR 1/2C Fresh blueberries
Sliced strawberries for garnish

Directions:
Place oats in blender and blend until it becomes like a coarse flour
Add in all other ingredients and blend until smooth
If your batter is too thick, add a tablespoon of almond milk and blend some more
Once blended, add any optional add-ins you like and stir with a spoon
Spray heated skillet with coconut oil, and cook pancakes as usual
Top with an extra sprinkle of chocolate chips and/or berries

Try these out and let me know how you like them!  They are definitely a staple breakfast item in our house, and a real crowd pleaser.  ENJOY!

Cheers to quick, clean cooking!

xoxo,
Malea

Nutritional Information Per Serving (recipe makes approx 3 servings)
Cal 259, Carbs 28g, Fat 6g, Protein 24g, Sugar 1g

 

Kale Chips to the Rescue!

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KALE CHIPS (1)
By Guest Blogger Erin Woodbury

Do your kids love chips? Sometimes kids (and adults) just need to “mindlessly munch.” It’s allowable if the snack is a super-food like kale. Kale is a form of cabbage. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, and is reasonably rich in calcium. Kale, as with broccoli, contains sulforaphane, a chemical with potent anti-cancer properties. Go ahead and crunch-clean with the following recipe…

Recipe: Kale Chips

Ingredients:
1 bunch kale, washed and dried completely
1 tablespoon olive oil
1 tablespoon nutritional yeast
Dash of Sea salt
Dash of Pepper
Dash of Mrs. Dash Lemon Pepper seasoning
Parmesan Cheese (optional)

Directions:

  1. Preheat an oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper, or spray olive oil spray onto a cookie sheet.
  2. Remove the leaves from the thick stems, and discard the stems; tear leaves into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Toss kale with olive oil and sprinkle with seasonings, salt and cheese.
  3. Bake until the edges brown, approximately 10 to 15 minutes.

Kale Chips

Huge thank you to my friend Erin Woodbury of Living Lean With Erin for contributing this delicious and healthy snack recipe.  You can find her and more of her delicious recipes at @livingleanwitherin on Facebook and Instagram, and also on her website www.livingleanwitherin.com

Solving the School Snack Situation

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Do you ever struggle to come up with healthy items to pack in your kids’ snacks and lunches that they’ll actually eat? I try my best to keep my kids away from processed foods and excess sugar, but when they’re seeing it in all the other kids’ lunch boxes, it can be tough!  My kids are pretty healthy, and understand the importance of choosing quality foods to fuel them through the day, but they also like to have things in their lunch boxes that seem like a treat.  So, my job becomes finding them something high in protein, low in sugar, and ALSO yummy (I know…does that even exist??) to pack for their morning recess snack.

My solution?

No Bake Protein Energy Bites!

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This recipe is so simple to make, and creates a bite sized “treat” that is perfect to pack for school, offer as an after school snack, or even as an after dinner treat!  My kids love taking them to school for their morning recess snack time, and I love knowing that their snack is filled with protein and other healthy ingredients, will give them lasting energy without a blood sugar crash in the middle of class!

Ingredients:*
– 2 scoops chocolate protein powder (I used Shakeology for the added healthy ingredients, but any good quality protein powder would work!)
– 1/3c organic peanut butter
– 1/4c raw organic honey
– 2 Tbsp. PB2 or other powdered peanut butter (optional)
– 1/2c quick cooking oats (I used rolled oats and put them in my magic bullet to make them a little more fine)
– 1/2c applesauce
Optional ingredients for rolling:
– Chopped nuts (walnuts, almonds…whatever you have on hand!)
– Hemp seeds
– Puffed rice cereal

The Method:
1. Thoroughly mix all ingredients together in a mixing bowl.  The mixture should be VERY thick and sticky.  It needs to hold together completely, and should not stick to the sides of the bowl.
2. Once it is completely combined, and you’ve reached the desired consistency, roll into one inch balls and place on a tray or baking sheet.
3. At this point, I prefer to roll them in something to coat the outside of the ball, but this step is optional.  I find that coating the outside helps keep them a little less sticky by the time the kids eat them for snack.  For my most recent batch, I rolled 1/2 in puffed rice cereal and the other 1/2 in a combination of chopped walnuts and hemp seeds (for extra protein!)
4. Place tray in the freezer for 1 hour to allow them to harden separately.
5. Place frozen protein balls in a ziplock bag and store in the freezer until ready to pack or eat.  They should be frozen when you pack them in order to prevent them from getting too sticky.  They are also delicious eaten right from the freezer!

*I’m not big on measuring, so all measurements are approximate. For this recipe in particular, you really need to adjust as you go to ensure the right consistency, so feel free to play around with it. I’ve adapted this recipe from several similar recipes I’ve tried, and make it slightly different every time!

Bone Broth is the New Black

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BoneBroth

Have you tried bone broth yet? I’ve been riding this latest health food bandwagon I’m loving it!! I just finished my latest batch of this liquid gold and had to share some of the awesome health benefits with you, because when you discover something awesome, you just can’t keep it to yourself!

I know, I know…it sounds kinda gross, right?  I promise, it’s not!  Just imagine your favorite chicken soup broth, only richer, more delicious, and LOADED with healthy nutrients.  Are you intrigued yet?  Keep reading to learn what it is, why we should drink it, and how to make it!

What is bone broth? Bone Broth is basically chicken or beef stock that has been cooked VERY slowly for at least 24 hours (more for beef broth) in order to pull the beneficial minerals and nutrients out of the bones.  It is rich in nutrients, and, although bone broth has been around for centuries, has recently become mainstream in for it’s long list of health benefits.

Why should we drink it? Bone broth has a LONG list of health benefits that I’ve quickly summarized for you.
1) Minerals – Unfortunately, most of us are not getting enough minerals in our diets, and mineral supplements are never as good as those naturally derived from food sources.  Bone broth is rich in calcium, magnesium, potassium and more.  These can help with everything from quality sleep to overall mood and energy.
2) Immune boosting – The nutrients in bone broth naturally boost your immune system, and can help speed recovery when you are sick.
3) Healthy joints – Bone broth contains glucosamine & condriotin, as well as collagen and gelatin that all provide support for the bones and joints.  They can also help to reduce inflammation throughout the body.
4) Digestion – The collagen and gelatin help to soothe the digestive tract, and can even help to repair some digestive issues.
5) Bone broth makes you beautiful!  No, really, it has a long list of beauty benefits, such as shiny hair, glowing skin, improved elasticity and fewer wrinkles.  This is due to the collagen and hydrating minerals present in the broth.  I mean, people pay big bucks for collagen treatments, and bone broth does this from the inside out!

How do we make it? Although it takes a long time, making bone broth is actually very easy!  There are tons of recipes online, but I’ve outlined my basic recipe for chicken below:
1) Use two ORGANIC (preferably grass fed) chicken carcasses to two gallons of water in a stock pot. Some people like to add 2 chicken feet as well (for the extra gelatin and collagen).  I know, kind of eww, right?  I couldn’t do it at first either, but I worked my way up to it 😉
2) Add 1-2 tablespoons of apple cider vinegar to the water, and let it sit for 15 minutes.
3) Roughly chop 1 onion, 2 carrots and 2 celery stalks and add to the pot.  I like to add a small amount of sea salt and cracked black pepper at this point as well, but that is optional.
4) Turn the heat on as LOW as it will go, cover your pot, and allow to simmer for at least 22-23 hours.  It should barely simmer.  You don’t want to cook it too fast!
5) After the 23 hours have passed, add in some parsley, thyme and a couple cloves of garlic.  I also like to add a bit more salt and pepper during this last hour.
6) After 24 hours, strain the liquid into mason jars and store in the fridge or freezer until you’re ready to drink it!  If you plan to freeze, only fill the jars 3/4 full, and cool completely in the fridge before freezing.

Are you ready to try this powerhouse health food?  My husband and I have both been drinking small mugs of broth each morning, and I am really loving it!  Give it a try and let me know how it goes. Cheers!

xoxo,
Malea