Thursday Oil Tips - Clove

Clove tree 

Clove bud

doTERRA's Clove is sourced exclusively from Madagascar. The oils are extracted through steam distillation from the bud of a clove tree.

Clove oil is high in antioxidants as well as has antibacterial, antifungal, anti-inflammatory, antiparasitic, antiviral, and disinfectant properties. Historically, clove oil has been use to heal skin infections and intestinal parasites. Clove's main chemical constituent, eugenol, gives this oil high anesthetic qualities and it is used in many dentistry applications. 

Applications

Aromatic: can be use on its own or mixed with other oils such as cinnamon or wild orange.

Topical: mix with unscented lotion or a carrier oil for a warming sensation.
**This is a "hot" oil and you should absolutely dilute this oil before applying to your skin.

Internal: Add a drop to your toothbrush to balance oral bacteria; add 2-3 drops in a veggie capsule and take internally. You can also add 2-3 drops to a tablespoon of honey to soothe a sore throat.
**Taking clove internally can cause adverse reactions when mixed with some pharmaceuticals. Talk to your doctor about taking clove oil internally if you take isocarboxazid, moclobemide, phenelzine, selegiline, tranylcypromine, cialopram escitalopram, fluoxetine, paroxetine, sertraline, ephedrine, or amphetamine, antiplatelet or anticoagulant drugs.

This oil is also found in the OnGuard blend, which is my absolute FAVORITE oil blend! You can also use this oil in cooking. Think about using this on your Christmas ham. Yum!

Links
Buy Oils Here
Clove and Gastrointestinal Health

References:

ArmoaTools. (2015). Modern essentials: A contemporary guide to the therapeutic use of essential oils (6th ed.). Orem, US: Author.

Bentayeb K., Vera, P., Rubio, C., & Nerin, C. (2014). The additive properties of oxygen radical absorbance capacity assay: The case of essential oils. Food Chemistry, 148, 204 - 208. doi:10.1016/j.foodchem.2013.10.037

doTERRA International. (2015). Clove: Product information page. Retrieved from http://www.doterratools.com/documents/Clove_Essential_Oil_Product_Information_Page.pdf

Frisch, A. J., Ulstrup, K. E., & Hobbs, J-P A. (2007). The effects of clove oil on coral: An experimental evaluation using Pocillopora damicornis (Linnaeus). Journal of Experimental Marine Biology and Ecology, 345(2), 101 - 109. doi:10.1016/j.jembe.2007.02.004

The Truth About Cancer. An Eye-Opening Experience

I've been watching "The Truth About Cancer" series and I can't even relay to you guys how much of my attention and thought it's consuming. I am already VERY motivated to live healthy and reduce my toxic load, but this has me rethinking even my guiltiest of pleasures like ice cream and wine! I already make my own cleaning products and toothpaste and I buy skin care and hair products that are derived from plants, but this series makes me think more and more about what else I can do. I worked in the healthcare system for 5 years and I can see how a lot of this information is so true. The system we have in place is broken and I just pray that no one else goes through what so many are going through right now.

I highly encourage each and every one of you guys to watch this series. It's time consuming, but absolutely eye opening. It's on YouTube. I purchased the series so that I could continue to share this with family and friends.

https://www.youtube.com/user/thetruthaboutcancer

**I'm not blind to the fact that only one side of the argument is being presented...but, it's a VERY strong argument!

Fitness Friday!

This week I restarted Jamie Eason's #fromflattoallthat series because my brother wanted to try it out. Always check with you doctor before you start a fitness program, especially if you have not done anything like this before.

Sunday

Run 4.0 miles (9:50 pace)

Monday: weight lifting circuit

Run 4.0 miles (9:30 pace)

Completed Circuit 3 times
Wide Grip Lat Pulldown: 1 x 20
Seated Incline Dumbbell (DB) Press: 1 x 20
Wide Stance DB Squats: 1 x 20
Preacher Curls: 1 x 20
Seated Cable Row: 1 x 20
Narrow Stance DB Squats: 1 x 20
Overhead Tricep Press: 1 x 20
Seated DB Should Presse: 1 x 20

Wednesday: weight lifting circuit

Run 4.0 miles (9:44 pace)

Completed Circuit 3 times
Seated Arnold Press: 1 x 15
Wide Knee Push-ups (knees): 1 x 20
Soft Knee DB Deadlift: 1 x 20
Reverse grip Lat Pulldown: 1 x 20
Seated Incline DB Curls: 1 x 20
Soft Knee DB Deadlift: 1 x 20
Triceps Rope Push-downs: 1 x 20
Standing Calf Raises: 1 x 20
Soft Knee DB Deadlift: 1 x20

Thursday: weight lifting circuit

Run 4.0 miles (9:41 pace)

Completed Circuit 3 times
Wide Grip Lat Pulldown: 1 x 20
Seated Incline Dumbbell (DB) Press: 1 x 20
Wide Stance DB Squats: 1 x 20
Preacher Curls: 1 x 20
Seated Cable Row: 1 x 20
Narrow Stance DB Squats: 1 x 20
Overhead Tricep Press: 1 x 20
Seated DB Should Presse: 1 x 20

Friday: weight lifting circuit

Completed Circuit 3 times
Seated Arnold Press: 1 x 15
Wide Knee Push-ups (knees): 1 x 20
Soft Knee DB Deadlift: 1 x 20
Reverse grip Lat Pulldown: 1 x 20
Seated Incline DB Curls: 1 x 20
Soft Knee DB Deadlift: 1 x 20
Triceps Rope Push-downs: 1 x 20
Standing Calf Raises: 1 x 20
Soft Knee DB Deadlift: 1 x20

Here are the videos from Jamie Eason showing proper form. I will also be repeating this exact workout next week. HAPPY LIFTING!

#healthyfitmamablogfriday

Thursday Oil Focus - Wild Orange

 
 
 


doTERRA's Wild Orange essential oil is sourced from the Dominican Republic. The oil is collected from the orange peel, or rind, through the cold press method. In simple terms, cold pressing is similar to juicing. High pressure is used to extract the oil from the rind, but the cold press method does not add heat during compression.

This essential oil is high in antioxidants, which helps in fighting free radicals in the body. I also explained in my Sunday post that Wild Orange contain Linalool, which aids in the secretion of "happy" neurotransmitters dopamine, serotonin, and norepinephrine. These neurotransmitters energize and uplift the body and mind. The primary benefits of Wild Orange are uplifting the mind and body, provide antioxidants, and cleaning and purifying.

My favorite way to use this oil is to add equal amounts of Wild Orange and Lavender oil to the diffuser to help ease tension and calming the body. You can also mix equal amounts of Wild Orange and Peppermint oil to the diffuser or a roller bottle with coconut oil to give you an energizing boost. Lastly, add a few drops to your morning water to jump start your metabolism and provide a refreshing drink.

References:

doTERRA International. (2012). Wild orange: Product information page. Retrieved from http://www.doterrauniversity.com/#/us/en/living/products/singleoils/Wild_Orange/presentations

Links:
Buy essential oils here

#healthyfitmamablogthursday

Wellness Wednesday! Make your own chapstick!

Picture from doTERRA DIY Blog

Some of the most popular chapsticks, like Chapstick brand cheery chapstick, are full of questionable ingredients. See just one article about this here. Some of the ingredients can actually dry out your lips, thus making you need to use chapstick more, so you buy more! The only lip balms I like to buy are EOS because they use organic, natural, plant-based ingredients. You can buy a pack of them here from Amazon or you can make your own! Here is the recipe from doTERRA's DIY blog. I have made these before and everyone I give them to LOVES them AND they are easy to make.

Ingredients:

1 1/2 tablespoons beeswax 

1 tablespoon coconut oil 

1/2 tablespoon shea butter 

1/2 tablespoon cocoa butter 

30 drops Wild Orange essential oil

2 teaspoons pure vanilla extract

Large skillet/saucepan with water

Glass measuring cup

Lip balm container

For directions (with pictures), check out the doTERRA DIY blog.

*Note: the blog uses round containers, but I like using the tube because then you do not always have to dip your fingers into the container and spread germs.

Monday Munchies! Cauliflower Grits?!! That taste delicious!?

I HATE cauliflower! It smells awful and tastes awful, but that is just my opinion. I finally found a recipe that would allow me to make some awesome grits from cauliflower and it even tastes good!

Here is what you will need:

• 4 strips of bacon (save at least 1 tablespoon of the fat)
• 3 cups of riced cauliflower (you can use a cheese grater, but a food processor will make the cauliflower smaller)
• 1/2 small onion (organic)
• 1 1/4 cup of almond flour learn how to make it here or buy it
• 1 cup of chicken broth (organic; low sodium)
• 1 cup of 2% or whole milk (organic; grass fed)
• 1/4 tsp. garlic powder
• 1 tablespoon of butter (the real stuff not margarine and preferably grass fed like, Kerry Gold Irish Butter).
• 1 ounce of Havarti cheese, shredded (grass fed)
• Sea salt to taste

1.       Chop the cauliflower until you have a very fine grain. That is why the food processor is nice because it gets the job done quickly. Set the riced cauliflower aside.

2.      In a medium skillet, over medium high heat, cook the bacon to your desired crispiness (save the bacon fat)! Set the bacon aside.

3.      In the same skillet, heat the bacon fat on medium high heat. Add the onions and saute for about 3 minutes. Add the cauliflower, chicken broth, and milk and bring to a boil.

4.      Add the almond flour and seasonings, stir to combine.

5.      Cover the skillet and let simmer for 15 – 20 minutes, until the cauliflower is soft. If it is too thin, add more almond flour. If it is too thick, add more chicken broth.

6.      Stir in the butter and cheese, remove from heat.

7.      You can sprinkle the bacon on top for added texture and flavor if you would like. We really just needed the fat.

If you want to spice it up, just add paprika or cayenne. You can also add shrimp to the top and you have shrimp and grits! YUM!

Enjoy!

#healthyfitmamablogmonday

Linalool and beta pinene help to reduce feelings of anxiety and depression

You may be able to see the trend over the last week. I am shining a light on mental health issues because so many people suffer in silence and without support. Understand, there is no simple answer when it comes to how to treat of these conditions. Successful treatment for me requires a combination of techniques. I take medication, like millions of other Americans, but I also schedule in exercise every day and incorporate oils in my daily routine.

My favorite oil combination is lavender and wild orange. The effectiveness of these oils come from two chemical compounds, Linalool (found in Lavender and Clary Sage) and beta-pinene (found in citrus oils like Orange, Lemon, and Lime as well as White Fir). Both compounds are monoterepenes, which have antidepressant properties and can cross the blood-barrier. Linalool and beta-pinene works through the monoaminergic system to secrete the neurotransmitters (dopamine, norepinephrine, and serotonin) that increase the feelings happiness and reduces anxiety.

Essential oils have made my anxiety more manageable, but only if I use them in combination with eating right, exercising, and getting enough rest. Everything has to work in sync. If I slack in any category, I find my anxiety increasing and day-to-day stressors are difficult to manage.

Just know that if you suffer from anxiety, depression, or any other mental health issue, you are not alone. Millions of people suffer every day. The hardest thing to do is ask for help, but you have to take control of your well being, for yourself and your family.

Links:
Buy Essential Oils

References:

doTERRAScience. (2015, October 15). Reduce sad feelings with Linalool and beta-pinene. Retrieve from http://www.doterrascienceblog.com/reduce-sad-feelings-with-linalool-and-beta-pinene/

Guzman-Gutiérrez, S. L., Bonilla-Jamie, H., Gomez-Cantina, R., & Reyes-Chilpa, R. (2015). Linalool and beta-pinene exert their antidepressant-like activity through the monoaminergic pathway. Life Sciences, 128, 24 - 29. doi:10.1016/j.lfs.2015.02.021

Fitness Friday! (And a note on mental health)

This week's fitness has been pretty vanilla. I have lifted weights and ran, and that is common for my routine. I have been doing Jamie Eason's #fromflattoallthat routine (see link below). I am about 11 weeks into it and I have seen significant gains. I am stronger, leaner, and have more muscle definition than I did when I started. In addition to weight lifting, I have also ran 16 miles in the last week, which is slightly above average for me.

My journey of physical fitness has been far from glamorous and exercise is so much more than an issue of physical fitness or vanity. I was over weight growing up and I hated exercising. It was not until I joined the military that I learned that exercise took discipline and dedication. But it was not until after I had my first child that I really valued exercise. It helped me be a better mom and it was my only "alone" time.

Exercise, and I am talking vigorous exercise, is an absolute necessity for me. I suffer from intense anxiety that has been passed on from one generation to another in my family. Of my immediate family members (parents and siblings), four out of five of us have been diagnosed with depression and/or anxiety. I do not want to let it define who I am or limit my potential success as a wife, mother, friend, employee, business owner, etc. Therefore, I work out! Without that release, I feel out of control.

The link between exercise and the reduction of anxiety and depression has been studied a thousand times over. Here, the Mayo Clinic explains the link between the two and I can tell you from personal experience that they are spot on. Exercise will also increase your tolerance to stress and help you sleep better at night. 

Here is exactly what I did this week (I had to modify a little because my home gym is smaller and has less equipment than Jamie's):

 **NOTE: Make sure you are healthy enough to start an exercise routine by talking with your doctor. If you are just getting started, I do not recommend that you do the routine that I have below. I have been working out for many years. Here is a beginners strength training routine):

Saturday:
Run 4 miles (9:13 pace)

Monday:
Run 4 miles (9:39 pace)
Lift: Chest/Back

Dumbbell (DB) Press + Incline DB Chest Press + DB Flyes - 3 x 8
Push-ups + Cable Cross-Overs + Cable Scoops - 3 x 8
Cable Bent Over Rows + Cable Push Downs + Renegade Rows - 3 x 8
Lat Pull-downs + Seated Rows + DB Pulldown - 3 x 8

Here is a video from Jamie Eason's Facebook page showing each exercise.

Wednesday:
Run 4 miles (9:45 pace)
Lift: Arms/Abs

Incline DB Curls + Standing DB Curls + Cable Cross-body Curls - 3 x 8
Preacher Curls + Cable Conceited Curls + Hammer Curls - 3 x 8
Rope Pushdowns + Rope Overhead Extensions + Skull-crushers - 3 x 8
Overhead DB Tricep Press + Narrow Push-ups + Bench Dips - 3 x 8
Weighted Crunches + Weighted Ab Twists + Ab Tucks - 3 x 10

Arms Videos
Abs Videos

Thursday:
Lift: Legs

Leg Press + Walking DB Lunges + DB Squats - 3 x 8
Stiff Leg Deadlift + Lying Hamstring Curls + Alternating Jump Lunges - 3 x 8
Leg Extensions + Zerchers Step-ups + Jump Squats - 3 x 8
Standing Calf Raises + Jump Rope (100) 3 x 12

Leg Videos

Friday:
Run 4 miles (10:02 pace)
Lift: Shoulders/Abs

DB Press + Lateral Raise + Rear Delt Raise - 3 x 8
Front DB Delt Raise + DB Upright Rows + DB Press - 3 x 8
Single Arm DB Snatch + Rope Face Pulls + Jump Rope (100) - 3 x 8
Reverse Crunch + V-ups + Plank Hip Dips - 3 x 8
Side Crunches + Plank Thrusts + Plank Jacks - 3 x 8

Shoulder Videos
Ab Videos

Jamie goes on to do giant sets and a cardio circuit. I will be completing those next week. Enjoy!

Links:
The Best of Jamie Eason

#healthyfitmamablogfriday

Uses for Melalueca - Thursday Tips!

As explained in a post earlier this week, tea tree oil, or melalueca, has many properties that protect against environmental hazards. It is naturally an antibacterial, antiseptic, antifungal, antiviral, and antiparasitic. It can also be used as a decongestant, immune stimulant, and aid in tissue regeneration.

Historically, the leaves of a tea tree have been used to heal wounds and skin infections. It's powerful antiseptic properties also aid in building your immune system. The leaves would also be crushed and then the fragrance inhaled to promote clear airways.

For modern, holistic applications, melalueca is primarily used to soothe occasional skin irritations. It can be added to your facial cleaner to promote a balanced complexion or applied to toe and fingernails to purify them. You can also take this oil internally by placing 1-2 drops in water, a citrus drink, or a veggie cap to boost your immune system.

According to Modern Essentials the common primary uses for this oil are: acne, Athlete's foot, bacterial infections, boils, bronchities, canker sores, ear infections, fungal infections, herpes simplex, hives, Jock Itch, lice, nail infections, pink eye, rashes, ringworm, staph infection, tonsillitis, warts, viral infections, and many more. This oil has endless applications.

You can diffuse the oil, by adding 3-4 drops to your diffuser. You can take internally, as explained above. Lastly, you can use topically by mixing 1-2 drops with a carrier oil such as coconut oil, almond oil, or olive oil, and apply it to the desired areas.

For more information on this product, just click here.

References:

AromaTools. (2015). Modern essentials: A contemporary guide to the therapeutic use of essential oils (6th ed.). Orem, UT: Author.

Tea Tree Oil. (n.d.). Tea tree oil. Retrieved from http://teatree-oil.org/

Links:
Buy tea tree oil

#healthyfitmamablogthursday

Wellness Wednesday! DIY Wool Dryer Balls

One of the most common household products that are used on a daily basis is dryer sheets. Unfortunately, dryer sheets contain a significant volume of chemical fragrances. If you or someone in your family suffers from a respiratory disease or has any respiratory sensitives, you may want to consider ditching your store bought dryer sheets and replace them with chemical free alternatives.

One study conducted by Anderson Laboratories and published in the Journal of Toxicology and Environmental Health tested levels for pulmonary irritation in mice after being exposed to fabric softeners (Anderson & Anderson, 2000). Just one dryer sheet contains many known pulmonary irritants such as isopropylbenzene, styrene, trimethylbenzene, phenol, and thymol, which are also known carcinogens (Adams, 2004; Anderson & Anderson, 2000). The results should come to no surprise, but many of us never really knew that dryer sheets could cause pulmonary inflammation. After exposure, sensory irritation, pulmonary irritation, and air flow limitation was observed in up to 58% of breathes (Anderson & Anderson, 2000). See the study here .

Dryer sheets are not the only products in our homes that contain harmful chemicals. Just read the labels of products around your home such as aerosol air fresheners, candles, laundry detergent, disinfecting wipes, toilet bowl cleaner, etc. Click here for a partial list of harmful chemicals (Adams, 2004).

Let’s get rid of those dryer sheets and use something natural for fragrance and reduction of static. One of my favorite DIY projects was making wool dryer balls, which absorb static electricity. Here is the recipe from doTERRA. What I really like is that you can also add your own essential oils to the dryer balls to help freshen up your laundry. I really like to use lavender or purify blend.  I add two or three wool balls to each load, along with a wash cloth with safety pins on it, to help make the laundry smell great, as well as eliminate static electricity.

References:

Adams, M. (2004, December). Warning: Many dryer sheets contain cancer causing chemicals. Natural News. Retrieved from http://www.naturalnews.com/002693.html#

Anderson, R. C., & Anderson J. H. (2000). Respiratory toxicity of fabric softener emissions.  Journal of Toxicology and Environmental Health, 60(2), 121 – 136. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/10872633

Trending Tuesday - National No Bra Day

#NationalNoBraDay
#NoBraDay

I am fortunate that I have not lost any family or friends to breast cancer, but many people are not so lucky. I know women (and men) that have fought the disease and continue to worry about the cancer coming back. Today is #NationalNoBraDay to show support for those individuals who have lost their breasts to cancer and those who cannot go braless because the bra helps to hold up their prosthesis.

You will see this hashtag trending all over social media today. Not everyone supports this particular campaign for breast cancer because they believes that it sexualizes women and mocks those who have lost their fight with the disease and those who continue to fight. Everyone is entitled to their opinion, but if we are talking about it, good or bad, the campaign for awareness worked.

Whatever your opinion on the campaign, I believe we all feel the same deep down. This is a disease that needs a cure. The American Cancer Society estimates that over 40,000 people in the US will die from breast cancer THIS YEAR!

Donate, complete monthly self exams, and GET TESTED!

National Cancer Institute
Donate to Susan G. Komen
Donate to the National Breast Cancer Foundation

References:

American Cancer Society. (2015). Breast cancer overview. Retrieved from http://www.cancer.org/cancer/breastcancer/overviewguide/breast-cancer-overview-key-statistics

#healthyfitmamablogtuesday

Carrot Pasta in Marinara - Monday Munchies

Ever since I cut grains from my diet I have struggled trying to find dinner options. A typical dinner would consist of some type of protein and a vegetable. There is only so much chicken and broccoli a person can eat! I do not miss pasta in my diet, but pasta allows for a lot of versatility. This is an adaptation Jenny Sugar's carrot fettuccine recipe.







Ingredients
- 1 cup organic baby Bella mushrooms, sliced
- 1 organic red bell pepper, sliced
- 3 large organic carrots, peeled
- 2 cloves organic garlic, minced
- 1 tablespoon organic basil or 2 drops doTERRA basil oil
- 1 teaspoon oregano or 1 drop of doTERRA oregano oil
- 1 cup organic marinara
- 1 pound grass-fed, organic, ground beef
- 1 1/2 organic olive oil
- salt and pepper to taste






















Directions

1. Place a medium sauce pan on the stove over medium high heat. Once heated, add defrosted beef. Cook all the way through while breaking up the meat.

2. Place cooked meat in a bowl and set aside.


3. In the same sauce pan, heat up the olive oil over medium heat. Add the mushrooms, bell pepper, garlic and basil. Cook for about 5-6 minutes.

4. Add marinara and carrots to the sauce pan. Continue cooking until carrots are cooked to your desired Continue cooking until carrots are cooked to your liking (firm or soft).

5. After the carrots are cooked, add beef to the sauce, stir until all contents are mixed well and heated through. Serve warm. 

References:

Sugar, J. (2015, July). Paleo "pasta" never tasted so good. Retrieved from http://www.popsugar.com/fitness/Paleo-Pasta-Recipe-Carrot-Fettuccine-32291365

Links:

doTERRA (for basil)
doTERRA (for oregano)

#healthyfitmamablogmonday

Tea Tree Oil Fun Facts!

Australian Tea Tree

Captain James Cook

In 1770, British naval captain, James Cook, and his ship, the Endeavor, landed on the Australian coast near Sydney. While there, he discovered vast “forests” of a very fragrant tree, later identified as tea trees. He observed how the indigenous people used the leaves of this tree to prevent infections and heal wounds. This oil is extracted from the tea tree’s leave through distillation or steaming and it became very popular with the early settlers in Australia.

Tea tree oil, also known as melaleuca, has many properties that help fight against environmental hazards. It is an antiseptic, antibacterial, antiviral, antifungal, and antiparasitic. It is also a decongestant, immune stimulant, and helps in tissue regeneration.

Later on his week, I will discuss the most common uses of melaleuca. Stay tuned!

References:

AromaTools. (2015). Modern essentials: A contemporary guide to the therapeutic use of essential oils (6th ed.). Orem, UT: Author.

Tea Tree Oil. (n.d.). Tea tree oil. Retrieved from http://teatree-oil.org/

Links:

Buy Tea Tree Oil

#healthyfitmamablogsunday

RAFFLE For a Free Home Essential Kit

RAFFLE! Enter to win a FREE doTERRA Home Essentials Kit ($275 Value) and a wholesale membership! There are only 30 spots!

Each contestant must:

• like the Healthy Fit Mama Blog Facebook page
• invite at least one other person to like this page
• share the raffle post

Each spot is $10 to be paid through PayPal. Buy as many spots as you want! Winner will be picked at random on October 16th at 5pm PST. *New members only.

Private message any of my social media pages or email me at healthyfitmamablog@gmail.com

Good Luck!

NEW Daily Themes!!!!!

Healthy Fit Mama Blog will now feature daily themes!

Sunday Fun! 

• Sunday will feature fun stuff that is uplifting or motivating to get your ready for the week.
• Use hastag #healthyfitmamablogsunday and show me all the fun you have on the weekends!

Monday Munchies!

• Mondays are all about different recipes that I have tried. I either get these from cookbooks (credit given) or from family, friends, and subscribers. 
• Use hashtag #healthyfitmamablogmonday to show me what you have done with the recipes!

Trending Tuesday!

• Tuesday will highlight what is trending in fitness, wellness, essential oils, and even nutrition. It all depends on which topic is trending. 
• Use hashtag #healthyfitmamablogtuesday

Wellness Wednesday!

• Wednesday I will share a DIY project or wellness tip. For example: How to many your own homemade soap. 
• Use hashtag #healthyfitmamablogwednesday and let me see you putting these tips to use or show me your finished DIY project!

Thursday Tips! 

• Thursdays I will spot light a different essential oil or doTERRA product.
• Use hashtag #healthyfitmamablogthursday and tell me what you use that oil/product for or if you have questions about it

Fitness Friday!

• Fridays I will share what work outs I did for the week. 
• Use hashtag #healthyfitmamablogfriday and let me see you sweat!

Saturday Summary!

• I will summarize what went on during the week! 
• Use hashtag #healthyfitmamablogsaturday

You can also subscribe to my email list to get caught up! Just enter your email address in the upper right hand corner of the home page, confirm your email, and you are done!

October Specials!

mydoterra.com/shannonscannon