Fit Friday Week 13

Fit Friday Week 13

Week 13

For a great explanation of each exercise, go to my friend Alicia’s Exercise Technique Manual Here.

Warm-up and cool down for 5-10 minutes each


50 Jumping Jacks

40 walking Lunges 1-2

30 Butt kicks 1-1

20 Flutter Kicks

10 Push-ups

5 Dips

25 side plank with dip left

25 side plank with dip right

Tabata Core

Full Sit Ups vs Plank

Cross body mountain climbers

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,

What’s Cooking Wednesday…Pumpkin Smoothie

What’s Cooking Wednesday…Pumpkin Smoothie

Pumpkin Pie Smoothie


 1/2 cup pure pumpkin puree

 1 large frozen banana

 6-8 ice cubes

 1 cup almond or cashew milk

 1 drop cardamom essential oil

  2 scoops vegan vanilla protein powder

 pinch nutmeg


In a blender, combine pumpkin, banana, ice, milk, protein powder and essential oil

Pulse until smooth!

Pour into a glass and top with a pinch of nutmeg.




15+ Uses for Lemon Essential Oil + Free Download +Recipes

15+ Uses for Lemon Essential Oil + Free Download +Recipes


Distillation Method: COLD PRESSED Unlike most other essential oils, citrus essential oils go through the expression distillation process, often referred to as “cold press.” This method uses high mechanical pressure instead of heat to squeeze out the oil from the rind of the plant.

Sourcing Origin: SICILY, ITALY

Interesting FACT:
One lemon tree can produce between 500 and 600 pounds of lemons in a year. It takes about 45 lemons to fill up a 15mL bottle.

How to Use:


  • Add 2–4 drops to the diffuser of your choice to help boost your mood and improve the scent of the room.
  • Rub 1–2 drops into your palms and inhale to invigorate your mind and body.
  • Pour a couple drops into air vents to fill your house or car with a citrusy aroma.


  • Add 1–2 drops to baked goods, beverages, or your favorite entrée to create a zesty flavor.
  • Mix a couple drops with raw honey for immune-boosting benefits.*
  • Add a couple drops to warm water with honey to help soothe irritated throat and boost your immune system.*
  • Place a drop on your toothbrush or tongue for fresher breath and a cleaner mouth.


  • Rub a drop on your hands after being in a public place such as a public bathroom or before pushing shopping carts.
  • Apply to cleanse specific area on the skin.
  • Massage 2–4 drops onto your skin to improve circulation


  • Rub 1–2 drops to remove gum, oil, grease, sap, or crayon.
  • Combine with water in a spray bottle to clean surfaces.
  • Use to clean silverware and baking dishes.

15 practical ways to use lemon essential oil:

  1. Seasonal Discomfort:  Spring is here.  The grass will soon start growing and flowers will start blooming.   Make an essential oil inhaler of 5 drops lemon, 5 drops peppermint, and 5 drops lavender to promote clear breathing and overall respiratory health. 
  2. Clean your microwave:  Splatters, grease, and gunk on the inside of your microwave?  Here’s an easy solution.  Simply microwave a bowl with about a cup of water and 5 drops of lemon essential oil for about 3 minutes.  Use a potholder to remove the very hot bowl of water and wipe your microwave clean.  It’ll be sparkling clean and your kitchen will smell AMAZING!
  3. Get more done:  Diffuse lemon essential oil to reduce stress and improve focus so you can be more productive.  How cool is this?– A study in japan found workers made 54% fewer typing mistakes when lemon essential oil was diffused!!  source:  Fast Company, 9/26/14
  4. Keep bugs away:  Diffuse a blend of 2 drops lemon, 2 drops lavender, and 2 drops spearmint to keep flies, mosquitoes, and gnats away. 
  5. Dry cleaning hack:  Do you have clothes that need to be freshened up, but you don’t want to send them through the wash?  Put a few drops of lemon essential oil on a clean cotton washcloth and toss that washcloth into the dryer on along with the clothing to be freshened.  Run through dryer on fluff cycle and your clothing will be as fresh as if you just picked it up from the dry cleaner.
  6. Immune Support:  Give your immune system a boost with a roller bottle blend of 2 drops each oregano, tea tree, lemon, frankincense, and cinnamon.  Top with 10ml of fractionated coconut oil.  
  7. Go from sluggish to energized:  Feeling tired and low energy?  Place about 1/2 tsp fractionated coconut oil (or other carrier oil) in your palm, add 1 drop each f lemon and peppermint, rub hands together, and inhale deeply for about 30 seconds.  Ready to go!
  8. No more trashcan stink:  Add 2 drops of melaleuca (tea tree) and lemon essential oil to a cotton ball and put the cotton ball at the bottom of a trashcan.  Lemon and tea tree will disinfect and deodorize, keeping your trashcan smelling fresh and clean!
  9. Lift your mood:  Diffuse this “lemonade diffuser blend” of 4 drops lemon, 1 drop basil, and 1 drop spearmint to boost your spirit and renew your energy.  Plus it smells amazing!
  10. Instant Manicure:  Mix a few drops of lemon essential oil with about 1/2 teaspoon of olive oil and massage into cuticles and nails.  Softens cuticles and strengthens nails.  (note:  Lemon is a photosensitive oil, so don’t use if will be in direct sunlight in next 12 hours.  This is a great treatment to do before bed.  You can even cover hands in cotton gloves for even more intense moisturizing.)
  11. Deodorize:  Put a few drops of lemon essential oil on a cotton ball and place it in the refrigerator to kill odors and purify the air.
  12. Goo remover:  Use a couple drops of lemon essential oil to remove all kinds of goo (is that a real word?).  Lemon essential oil will remove crayon and permanent marker from wall (be sure to test in an inconspicuous spot to make sure it doesn’t also remove or alter the finish of your paint).  Lemon essential oil can also be use to get rid of adhesive sticky messes- like removing labels from bottles, unsticking stickers that your kids used to decorate your refrigerator, and removing gum.
  13. Cure for laundry neglect:  Do you ever forget and leave your laundry in the wash for too long? I know I do. Simply add 2-3 drops of lemon essential oil to the laundry and re-wash. And voila,laundry is as good as new! Not only does it smell fresh and clean, but it IS fresh and clean.
  14. Super charge your mopping:  Add a few drops of lemon essential oil to your mop water.  It has powerful disinfectant properties and will also leave your room smelling great!
  15. Remove grease stains:  Did someone in your family drop French fries on their shirt or accidentally smear their sleeve in olive oil?  Whatever the grease stain it can probably be lifted out.  Just act quickly!  Put a few drops of lemon essential oil on the grease stain, gently rub the essential oil in to start to break up the grease and toss it into the wash.  Be sure to check the clothes when they come out of the wash to make sure that the grease stain is all gone.  If it is, great!  Put it in the dryer as normal.  But if a little grease remains, repeat with a few drops of lemon essential oil, rub in and rewash before putting it in the dryer.

Free Download! 101 Uses For Lemon, Lavender, and Peppermint  

DIY Soft Scrub


  • ¾ rounded cup baking soda
  • ¼ cup liquid Castile soap
  • 1 tablespoon distilled water
  • 8 drops  Lemon essential oil
  • 5 drops  Lime essential oil


  1. In a bowl, combine baking soda and Castile soap with a wire whisk.
  2. Stir in water.
  3. Add essential oils and whisk until smooth. Consistency should be a soft paste.
  4. Store in an air tight container out of the sun.

With love and simple solutions

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

“Just Breathe” Challenge

“Just Breathe” Challenge

“Just Breathe” Challenge:

It’s a good thing we DON’T have control over many of the things that go on in our bodies.

We get so busy, that we probably would have died a long time ago because we would absolutely have gotten distracted and have forgotten to BREATHE! 

However- although breathing happens automatically for us, our minds are often focused on other things….so that even though we’re alive and “breathing”- we’re still not doing it right. 

IN fact, up to 80% of us are “chest breathers” and are not getting enough oxygen into our bodies.  This causes tension in the neck and shoulders.

Rebecca Dennis (breathing expert) says “if we’re not breathing fully, it can make us feel stressed, anxious, depressed, drained and our sleep patterns get affected.”

The good news is, if we consciously bring awareness to our breathing, all of this can be fixed!

Here is an easy deep-breathing practice that I’m challenging you to do every day this week!

  • Sit comfortably and straighten your back.
  • apply a drop of Breathe essential oil to the palm of your hands and cup them around your nose and mouth
  • Deeply breathe in air through your nose and hold your breath for a few seconds.
  • Exhale through your mouth slowly, pushing out as much air as you can.
  • Continue to breathe in and out like that for a few minutes and try to relax as much as possible. Concentrate of your breathing only.

This practice is especially great in the morning to help wake up your body and detox from toxins.  (but it’s also good at any time of the day!)

This week I challenge you to practice deep breathing for at least 3 minutes every single day.

Do you want to join me? Leave “Yes!” in the comment below.

Fit Friday Week 12

Fit Friday Week 12

Week 12

For a great explanation of each exercise, go to my friend Alicia’s Exercise Technique Manual Here.

Warm-up and cool down for 5-10 minutes each

Killer Ladder!

800 M Run

100 Jump rope singles

90 elbow to knee crunches (1-2)

80 Step Ups (1-2)

70 plank jacks

60 lateral lunges

400 M Run

50 bicycle crunches

40 elevated hip bridges

30 Hand Release Push Ups

20 Burpees

10 Broad Jumps

200 M Run

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,