Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
The quality & quantity of foods you eat … how much & what kind of movement you do every day … how much sleep you get … how much stress you’re under.
They all add up to SUCCESS.
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
This is what I’m talking about (just one example!):
- When your nutrition is dialed in …
- You have more energy to exercise, which helps
- Boost your mood and relieve stress, which makes it easier to
- Get a good night of sleep, which helps
- Balance important hormones that help you stay feeling full & satisfied, which
- Makes it easier to keep your nutrition on-track.
- And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
What steps can you take TODAY to cover your basics?
It really does make all the difference – especially when you’re at a sticking point in your program.
If you are ready to make your results a reality, I’m here to help with a proven program. And of course, I help you to really nail those basics! My 28-Day Total Body Transformation Challenge starts Monday, May 3rd. It’s guaranteed to get you feeling great (literally I have 100% money back guarantee!)! You’ll get accountability, daily emails to keep you on track, proven workouts for success, full meal plans, delicious recipes, and more. You deserve it….click HERE to register and use coupon code “Iamready” to get your 10% off discount! This one decision can help you feel energized and strong headed into Summer!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Ready for a quick tip for boosting your workout results that works for ALL levels?!It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.
It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.
PLUS – it has all the potential health benefits of regular workouts:● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels
One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts. If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat.
A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.I design my strength training workouts with bursts of cardio in between weights (like Kettlebell swings, High Knees, Skater Hops, etc).
And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!
If you want effective, fun, and quick workouts plus an entire 28-Day meal plan, 67 recipes, accountability coaching, dining out guide, daily inspirational emails and more, join my 28-Day Total Body Transformational Challenge starting May 3rd! Check it out HERE!Do you already do interval training?
Interested in ways to support your wellness with chemical-free options? Click HERE!
💡Q: Does it REALLY matter whether I get 7-8 hours of sleep every night?
A: The answer is …. YES!
⭐We’ve all heard the popular hustle-and-grind saying: “I’ll sleep when I’m dead.”
But you’ll actually get MORE done – and do it better! – if you get enough sleep. PLUS, you’ll feel better doing it.
✅Here’s a quick rundown of WHY sleep is important:
- Your brain forms new pathways to help your memory while you sleep.
- Being rested helps you control your emotions and behavior.
- It improves your recovery from workouts.
- It keeps your hormones balanced (including those that control stress, blood sugar control, and food cravings).
- Plus, it triggers the release of growth hormone, which helps your body build muscle and repair cells.
- Getting too little sleep (in the long term) is linked with a higher risk of high blood pressure, heart disease, diabetes, stroke, and kidney disease.
- Getting too little sleep increases the risk of obesity.
- Your immune system performs better when you are rested.
- Getting enough quality sleep helps you be more productive and efficient during the day.
As you can see, your body isn’t asleep on the job when you’re sleeping – it’s actually working hard to keep you healthy, strong, and productive!
How many hours of sleep did YOU get last night? Drop a comment!
Yours in health,
Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!● 1 cup creamy oat milk (or cashew or almond)
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced (I prefer half an avocado 
)
)● ¼ tsp pure peppermint extract (or 1 drop YL Vitality Peppermint Essential Oil)
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!
Let us know if you make this...or if you change up the ingredients share with us!
Interested in ways to support your wellness with chemical-free options? Click HERE!
An FDA study in 2010 found lead in 400 lipsticks at levels up to 7.19 ppm (parts per million). Lead can pose serious health risks, including neurological effects, high blood pressure, thyroid dysfunction, and reproductive toxicity.
It is so harmful that the government banned it from house paint in 1978 and from gasoline in 1996. However, it is still found in many cosmetics and some packaged food! Lead does not show up on ingredient labels, and it has been found in a wide range of lipsticks—from cheap brands to luxury brands.
There’s lead in most lipstick but that is not disclosed on product labels because (similar to why asbestos isn’t disclosed in baby powder) the toxic lead was not “intentionally” added to the product.
The FDA found the highest lead levels in lipsticks made by three manufacturers…Read more here:
The FDA found the highest lead levels in lipsticks made by three manufacturers…Read more here:
This is why I only use Young Living’s Savvy Minerals Lipstick, Lip gloss, and Lip balm!
Don’t stress! You can still feel beautiful wearing bright lipstick without lead or harsh chemicals! Savvy Minerals by Young Living® Lipsticks is formulated without parabens, phthalates, petrochemicals, bismuth, talc, synthetic fragrances, or synthetic colorants!
Below are the ingredients used in some of the formulas and why:
Castor oil is a vegetable oil obtained by cold pressing castor beans. It was used by the ancient Egyptians and Greeks for a wide variety of uses. In India, castor oil has been prized for its skin-supporting properties. Castor oil is commonly used in cosmetic products such as creams, moisturizers, and hair care products.
Grapeseed oil is extracted from the seeds of grapes. The seeds are loaded with powerful antioxidants.
Beeswax is the purified wax from honeycombs. Female worker honey bees of the genus Apis produce the natural beeswax. Bees fly 150,000 miles to yield 1 pound of beeswax. Beeswax is used as a binder and provides a rich emollient to creams, which is especially good for dry skin.
The candelilla plant belongs to the Euphorbia species. It is a flowering plant that has a similar appearance to cacti, but it has milky latex. Candelilla wax serves as a protective seal for the plant and helps it retain moisture. Candelilla wax helps increase the thickness of the oils in the lipsticks, giving them structure, allowing for a smooth application, and keeping them solid.
Vitamin E is great for the skin and helps maintain the appearance of healthy, youthful-looking skin.
Sunflower Seed Oil
is commonly used in cosmetic products, and it includes palmitic acid, stearic acid, oleic acid, and linoleic acid.
Jojoba seed oil: Jojoba helps protect the skin and helps it maintain its natural moisture. It’s one of the reasons why the lipsticks will glide on your lips smoothly without leaving greasy residue.
Coconut oil: This is a very popular ingredient in cosmetics and beauty products for its antioxidant and conditioning properties and for helping the skin stay protected from drying. Who doesn’t love coconut oil?!
Shea butter: Obtained from the fruit of a tree native to Africa, shea has become a favorite to not only the natives but to everyone who uses it. It is composed of rich fatty acids that condition and nourish skin, hair, and nails. This is why natives have used it for centuries in everything from homemade ointments to hair treatments and body butters.
Plus, the beautiful, bright shades come from the minerals, not synthetic dyes or colors!
What is your favorite lipstick color? Drop a comment👇🏻👇🏻!
Interested in ways to support your wellness with chemical-free options? Click HERE!
