Welcome to the 30 Days to Healthy Living All in Program

Day 1 : Getting Started

Hi <>!

Today is the first day of our Spring 30 Days to Healthy Living and I could not be more excited because the focus of this program is all about curating your best days every single day.

Let’s get started!

Sunday (Today) is about Reviewing & Planning.

REVIEW

    (and share) why you are doing this 30 Day Program – what are your intentions & goals?

  • 3 physical, mental & emotional goals
  • What is your Ideal Work & Weekend day look and feel like?
  • How do you want to feel during and at the end of these 30 days?

PLAN

    • your day / week / month

    • What time will you wake up?
    • What will you eat? – see suggested meal plans
    • When will you exercise?
    • When will you do your gentle winter cleanse?
        Also…

PROGRAM OVERVIEW – This 30 Program is organized into four parts, divided by weeks – please see below. I will guide you through a gentle winter cleanse in week 2. This is holistic and we will focus mostly on relaxation and relieving deep stresses from the body and mind.

EACH DAY you will receive new lessons, exercises, recipes, suggestions and/or a download that will help you on your path. These lessons will be elaborated on our private Facebook Group page where we can interact and share ideas and suggestions.

EACH WEEK please email me an update on Friday or Saturday and let me know how you are doing.

WHAT TO DO NOW – see below

And lastly, I am sending you a grocery list.

I know this can be a lot to set up, but trust me, ok? You are in good hands. I am here for you and I want you to feel great. If, at any point, you get overwhelmed, please tell me! We’ll work it our together.

Blessings,


MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp
(Leave 12 – 14 hours between the last thing you eat last night & breakfast today)

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!
(fruit / whole grain oatmeal / toast & almond butter can be ok too if a Shake isn’t enough)

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.

WHAT TO DO NOW – CHECK LIST

    1. DOWNLOAD & REVIEW:
      The 30 Day Support Guide from Arbonne
      The 30 Day Healthy Living Cheat Sheet –
      The 30 Day Healthy Living Cheat Sheet – Scheduling, etc.
      Arbonne Product Focus Guide – get to know what you are taking & why
      The 30 Day Check List from Arbonne
      – Week 1 Meal Plans – Vegan and/or Non-Vegan (for ideas)
    2. GET CLEAR – write and/or review your goals out: 3 physical, 3 mental & 3 emotional goals and get specific! I recommend considering & writing down 3 action steps for each goal. Ex: Goal – Become Stronger; Action steps – Meet with trainer; gym 2-3x per week; start pilates 1-2x per week.
    3. IDEAL DAILY ROUTINE – Routine is important. What’s your ideal work & weekend day? Review and complete your Ideal Work & Weekend Day document. Fill in any blanks and send it back to me. (Download work sheet PDF)
    4. USE YOUR PRODUCTS – These products are the bomb! And they are designed to help support you and make your life easier during these 30 Days.
    5. PLAN THIS WEEK : When to go grocery shopping (see grocery list below), when to exercise, when Go outside for walk or hike (min. 45 mins);
    6. If you haven’t already done so, book a 20 minute consultation with me – send me three options that work for you.
    7. Schedule your spring cleanse time – ideal start is a week Wednesday for 4-5 days (so in about 10-11 Days) – This time should be as relaxing as possible. Reduce responsibilities & obligations.
    8. Take a BEFORE photo of your face, full frontal and side. Trust me you will want this! I promise to post mine too!
    9. Optional – Take your measurements – this plan is designed to reshape your body, so you may want to keep track! (Download Measurement Chart)

Prepare tonight for tomorrow: set out your clothes, products and anything else you need to start the day! PLUS get to bed on time & set your alarm for your ideal wake up time.


30 DAY HEALTHY LIVING

Program overview


WEEK 1
Lifestyle Routine

  • Establish & Review your goals & intentions for this 30 day program;
  • Outline what your ideal work & weekend days look & feel like;
  • Creating a routine/ schedule for meals, work, exercise & sleep – based on your ideal days (Morning Routine especially);
  • Try new things;
  • Start using and get to know the Arbonne Essentials products;
  • Count nutrients (instead of calories) – eat whole foods & drinking water;
  • Getting more sleep – regular bedtime & waking times.

WEEK 1
Cleanse

  • Schedule the cleanse – ideally Thursday – Sunday
  • Stress management to reduce stress hormones & promote healing;
  • Sleep at much as you can;
  • Cleansing diet that includes simple detoxifying soups, juices, herbal tea, etc.;
  • Rest & restore the digestive system;
  • Releasing toxic thoughts & emotions;
  • Intake of positive impressions & excellent self-care
  • Very gentle exercise yoga, walking;
  • Meditation, breathing exercises, nature, journaling, relaxation.

WEEK 3
Habits

  • Developing motivation through choice vs obligation;
  • Priority Management vs time management;
  • Boosting immunity system & energy;
  • Building physical, emotional & mental strength;
  • More daily practices or rituals;
  • Gratitude;
  • Functional training for strength;
  • Understanding others through ayurveda.

WEEK 4
Your new normal

  • Whole food living – organic vs non-organic;
  • Stress management;
  • Maintaining balance;
  • Better digestion, elimination;
  • The importance of sleep;
  • Regular exercise;
  • Staying inspired & support networks;
  • Resources for staying on track;
  • Review & reflections;
  • Connecting body, mind, heart & soul.

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 1 : Getting Started

Hi <>!

Today is the first day of our Spring 30 Days to Healthy Living and I could not be more excited because the focus of this program is all about curating your best days every single day.

Let’s get started!

Sunday (Today) is about Reviewing & Planning.

REVIEW

    (and share) why you are doing this 30 Day Program – what are your intentions & goals?

  • 3 physical, mental & emotional goals
  • What is your Ideal Work & Weekend day look and feel like?
  • How do you want to feel during and at the end of these 30 days?

PLAN

    • your day / week / month

    • What time will you wake up?
    • What will you eat? – see suggested meal plans
    • When will you exercise?
    • When will you do your gentle winter cleanse?
        Also…

PROGRAM OVERVIEW – This 30 Program is organized into four parts, divided by weeks – please see below. I will guide you through a gentle winter cleanse in week 2. This is holistic and we will focus mostly on relaxation and relieving deep stresses from the body and mind.

EACH DAY you will receive new lessons, exercises, recipes, suggestions and/or a download that will help you on your path. These lessons will be elaborated on our private Facebook Group page where we can interact and share ideas and suggestions.

EACH WEEK please email me an update on Friday or Saturday and let me know how you are doing.

WHAT TO DO NOW – see below

And lastly, I am sending you a grocery list.

I know this can be a lot to set up, but trust me, ok? You are in good hands. I am here for you and I want you to feel great. If, at any point, you get overwhelmed, please tell me! We’ll work it our together.

Blessings,


MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp
(Leave 12 – 14 hours between the last thing you eat last night & breakfast today)

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!
(fruit / whole grain oatmeal / toast & almond butter can be ok too if a Shake isn’t enough)

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.

WHAT TO DO NOW – CHECK LIST

    1. DOWNLOAD & REVIEW:
      The 30 Day Support Guide from Arbonne
      The 30 Day Healthy Living Cheat Sheet –
      The 30 Day Healthy Living Cheat Sheet – Scheduling, etc.
      Arbonne Product Focus Guide – get to know what you are taking & why
      The 30 Day Check List from Arbonne
      – Week 1 Meal Plans – Vegan and/or Non-Vegan (for ideas)
    2. GET CLEAR – write and/or review your goals out: 3 physical, 3 mental & 3 emotional goals and get specific! I recommend considering & writing down 3 action steps for each goal. Ex: Goal – Become Stronger; Action steps – Meet with trainer; gym 2-3x per week; start pilates 1-2x per week.
    3. IDEAL DAILY ROUTINE – Routine is important. What’s your ideal work & weekend day? Review and complete your Ideal Work & Weekend Day document. Fill in any blanks and send it back to me. (Download work sheet PDF)
    4. USE YOUR PRODUCTS – These products are the bomb! And they are designed to help support you and make your life easier during these 30 Days.
    5. PLAN THIS WEEK : When to go grocery shopping (see grocery list below), when to exercise, when Go outside for walk or hike (min. 45 mins);
    6. If you haven’t already done so, book a 20 minute consultation with me – send me three options that work for you.
    7. Schedule your spring cleanse time – ideal start is a week Wednesday for 4-5 days (so in about 10-11 Days) – This time should be as relaxing as possible. Reduce responsibilities & obligations.
    8. Take a BEFORE photo of your face, full frontal and side. Trust me you will want this! I promise to post mine too!
    9. Optional – Take your measurements – this plan is designed to reshape your body, so you may want to keep track! (Download Measurement Chart)

Prepare tonight for tomorrow: set out your clothes, products and anything else you need to start the day! PLUS get to bed on time & set your alarm for your ideal wake up time.


30 DAY HEALTHY LIVING

Program overview


WEEK 1
Lifestyle Routine

  • Establish & Review your goals & intentions for this 30 day program;
  • Outline what your ideal work & weekend days look & feel like;
  • Creating a routine/ schedule for meals, work, exercise & sleep – based on your ideal days (Morning Routine especially);
  • Try new things;
  • Start using and get to know the Arbonne Essentials products;
  • Count nutrients (instead of calories) – eat whole foods & drinking water;
  • Getting more sleep – regular bedtime & waking times.

WEEK 1
Cleanse

  • Schedule the cleanse – ideally Thursday – Sunday
  • Stress management to reduce stress hormones & promote healing;
  • Sleep at much as you can;
  • Cleansing diet that includes simple detoxifying soups, juices, herbal tea, etc.;
  • Rest & restore the digestive system;
  • Releasing toxic thoughts & emotions;
  • Intake of positive impressions & excellent self-care
  • Very gentle exercise yoga, walking;
  • Meditation, breathing exercises, nature, journaling, relaxation.

WEEK 3
Habits

  • Developing motivation through choice vs obligation;
  • Priority Management vs time management;
  • Boosting immunity system & energy;
  • Building physical, emotional & mental strength;
  • More daily practices or rituals;
  • Gratitude;
  • Functional training for strength;
  • Understanding others through ayurveda.

WEEK 4
Your new normal

  • Whole food living – organic vs non-organic;
  • Stress management;
  • Maintaining balance;
  • Better digestion, elimination;
  • The importance of sleep;
  • Regular exercise;
  • Staying inspired & support networks;
  • Resources for staying on track;
  • Review & reflections;
  • Connecting body, mind, heart & soul.

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 2: My Best Day Everyday

Hi <>!

How are you on this glorious Monday Morning! Monday for me is about Mindset, so every Monday you will get something related to this. Yesterday, I asked you to work on creating & writing out your best day plan for weekdays & weekends. Please send it back to me asap.

    What does your Ideal Work Day & Weekend Day would look & feel like?

  • What time do you wake up? How do you feel?
  • What’s your ideal morning routine?
  • When do you eat breakfast? What do you eat?
  • What do you do in the morning at work / on weekends?
  • How do you feel mid-morning, ideally?
  • What do you for lunch? What time ~ish?
  • What do you do in the afternoon?
  • How do you feel mid-afternoon, ideally?
  • What time do you finish work?
  • What time is dinner? What do you eat? Where do you eat? And with whom? …ideally
  • Then in the evening, what do you do?
  • What’s your before bed ritual?
  • How are you feeling, ideally, at the end of the day?
  • What time do you fall asleep? And how well do you sleep?

Click here to access the work sheet for this and check out my list of daily affirmations to create the best day everyday on my blog.

Also as a reminder, to the right are suggestions on how to use the products and below is your check list again.

I create my best day every day. The most amazing energy, abundance and joy are available to me right now…. {More Daily Affirmations}


MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp
(Leave 12 – 14 hours between the last thing you eat last night & breakfast today)

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!
(fruit / whole grain oatmeal / toast & almond butter can be ok too if a Shake isn’t enough)

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.

WHAT TO DO NOW – CHECK LIST

    1. DOWNLOAD & REVIEW:
      The 30 Day Support Guide from Arbonne
      The 30 Day Healthy Living Cheat Sheet –
      The 30 Day Healthy Living Cheat Sheet – Scheduling, etc.
      Arbonne Product Focus Guide – get to know what you are taking & why
      The 30 Day Check List from Arbonne
      – Week 1 Meal Plans – Vegan and/or Non-Vegan (for ideas)
    2. GET CLEAR – write and/or review your goals out: 3 physical, 3 mental & 3 emotional goals and get specific! I recommend considering & writing down 3 action steps for each goal. Ex: Goal – Become Stronger; Action steps – Meet with trainer; gym 2-3x per week; start pilates 1-2x per week.
    3. IDEAL DAILY ROUTINE– Routine is important. What’s your ideal work & weekend day? Review and complete your Ideal Work & Weekend Day document. Fill in any blanks and send it back to me. (Download work sheet PDF)
    4. USE YOUR PRODUCTS – These products are the bomb! And they are designed to help support you and make your life easier during these 30 Days.
    5. PLAN THIS WEEK : When to go grocery shopping (see grocery list below), when to exercise, when Go outside for walk or hike (min. 45 mins);
    6. If you haven’t already done so, book a 20 minute consultation with me – send me three options that work for you.
    7. Schedule your spring cleanse time – ideal start is a week Wednesday for 4-5 days (so in about 10-11 Days) – This time should be as relaxing as possible. Reduce responsibilities & obligations.
    8. Take a BEFORE photo of your face, full frontal and side. Trust me you will want this! I promise to post mine too!
    9. Optional – Take your measurements – this plan is designed to reshape your body, so you may want to keep track! (Download Measurement Chart)

Prepare tonight for tomorrow: set out your clothes, products and anything else you need to start the day! PLUS get to bed on time & set your alarm for your ideal wake up time.


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 3 : Miracle Mornings

Good Morning <>!

The theme of Tuesdays is Lifestyle Design and today in particular, we are discussing Mornings. How you start today will impact everything for the rest of the day and potentially the rest of the week.

This said, it is never too late to start the day over.

    I want you to consider the following:

  1. What time are you waking up now?
  2. What time do you have to wake up?
  3. What do you do now between when you wake up and when you have to leave the house?
  4. How do you feel in the Morning?
  5. How do you want to feel?

Next I want you to do this first thing in the morning or pause and do this now:

    1. Cultivate gratitude – Before you even get out of bed or perhaps as you get out of bed (or pause and do this now)
    2. Hydrate yourself – Make yourself a morning tonic & drink up:

– 1 scoop of Greens
– 1/2 Energy Fizz
– 1/2 Lemon or Lime juice
– Water at room temp

    1. Create a simple morning routine for yourself:

– Consider what else you could you include in your morning routine that would make you feel great. Yoga? Meditation? Exercise? Journaling? etc.
– How long would this take you?
– Tonight set your alarm for 30-60 mins before you HAVE TO wake up (you may want to head to bed earlier tonight)

Some ideas below.

Click here or on the image above to access an audio recording of my Miracle Morning Routine & why it’s it important.

I would LOVE it if you would share your Morning Routine plan on our Facebook group page

I create my best day every day. The most amazing energy, abundance and joy are available to me right now…. {More Daily Affirmations}


MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp
(Leave 12 – 14 hours between the last thing you eat last night & breakfast today)

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!
(fruit / whole grain oatmeal / toast & almond butter can be ok too if a Shake isn’t enough)

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.
{PS… We are saving the Body Cleanse for next week}

MY MIRACLE MORNING ROUTINE in 4 PARTS:

Part 1 – Still in bed – I am waking up with energy & focus
😌 Breathing – Instead of hitting the snooze button, I do at least 10 deep breaths before getting out of bed;
💛 Gratitude – While connecting with my breath, I acknowledge 3 to 5 things I am grateful for – this may seem cliché, but it is important to remember what is going well!

Part 2 – Getting up – I am centred & grounded
💧 Hydration – I drink my Greens Balance Morning Tonic – I even prep it the night before;
😌 Meditation– I have a special meditation space just for me at the foot of my bed; I connect to my breath and meditate for ~20-30 mins.

Part 3 – Get moving – I am energizing my body & mind
🏃 Movement – I do about 10 Sun Salutations to loosen up and circulate my blood;
🌻 Stretching – I do neck stretches and maybe a few yoga poses.

Part 4 – Get Going – I am getting things done
Day Planning – I review what I have to do for the day while Koji (my son is having breakfast) and prioritize my tasks;
🍎 Breakfast – I have my Protein Powder around 10 – 10:30 am with 1/2 water;

This doesn’t always manifest exactly like this, but this is the basic outline.



THE MIRACLE MORNINGThis quote below, along with the image above, is from the book Miracle Morning by Hal Elrod. There are different versions of the book. I highly recommend you pick own that resonates with you.

How you wake up each day and your morning routine (or lack thereof) dramatically affects your levels of success in every single area of your life. Focused, productive, successful mornings generate focused, productive, successful days—which inevitably create a successful life—in the same way that unfocused, unproductive, and mediocre mornings generate unfocused, unproductive, and mediocre days, and ultimately a mediocre quality of life. By simply changing the way you wake up in the morning, you can transform any area of your life, faster than you ever thought possible.

― Hal Elrod, The Miracle Morning: The Not-So-Obvious Secret
Guaranteed to Transform Your Life


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 4 : Start the Day with Gratitude

Good Morning <>,

THANK YOU for joining me on this 30 Day adventure in wellness. I am grateful to have you.

As I may have mentioned, I have themes to each day of the week and Wednesday’s focus is Heart & Soul. Our practice today is Gratitude, the single best way to increase your happiness.

Yesterday in discussion about Mornings, I recommended to start the day with gratitude. Many people are talking about gratitude practices these days, but it’s good to be reminded why this is important.

    Gratitude…

  1. …is the best way to enhance your attitude.
  2. …brings you so much energy.
  3. …helps you prioritize your time.
  4. …makes you radiant and healthy.
  5. …is an acknowledgment that is beauty in the world.
  6. …makes others happy too!

More on gratitude below.
Blessings,

PS Have you created your morning routine yet? Please send it to me or post it on our group page! It’s so inspiring to see what other people are doing! 🙂



MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.
{PS… We are saving the Body Cleanse for next week}



Love & Gratitude

Enhancing the sweetness of life


    Gratitude practices:

  • Upon waking in the morning and before bed at night, write down at least three things you are grateful for. With regular practice, this will change your life.
  • Set a ‘gratitude alarm’ at a random time in the day to stop and contemplate your blessings. I used to do 2pm – planning to restart this practice today! If ever I was with someone in a meeting or where ever when the alarm went off, I would encourage them (if appropriate) to join me.
  • Everyday, tell at least three people you are grateful for them. Bonus if you can tell them in person and look them in the eyes.
  • Share what you are grateful for on social media as often as possible. I swear this will change the world! (Love it if you could start by sharing your the things you are thankful for on our 30 Day Healthy Living Facebook Page.)

Love & Gratitude
Do you know the work of Dr Masaru Emoto? Dr Emoto is a Japanese Scientist who studied water. His theory was that water carries vibrational energy and through words, music & prayers, the nature of water could be changed.

Dr Emoto took water samples from ‘purified’ springs and on the sample dishes, he wrote words like war, hate and violence. Then on water from polluted lakes and rivers, he wrote words like family, friendship, love and gratitude. He froze the samples and then studied the crystals that were created.

Astonishingly, the purified water crystals from the dishes negative words were distorted and ‘ugly’.

The water crystal from the polluted Fujiwara Damn in Japan that had the positive messages were transformed into perfect crystals, “Love and Gratitude” being the most beautiful crystal of all.

Dr Emoto’s theory went a step further to suggest that since we are composed primarily of water, we can transform our states of being with prayer, love and gratitude.
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THE MIRACLE MORNINGThis quote below, along with the image above, is from the book Miracle Morning by Hal Elrod. There are different versions of the book. I highly recommend you pick own that resonates with you.

How you wake up each day and your morning routine (or lack thereof) dramatically affects your levels of success in every single area of your life. Focused, productive, successful mornings generate focused, productive, successful days—which inevitably create a successful life—in the same way that unfocused, unproductive, and mediocre mornings generate unfocused, unproductive, and mediocre days, and ultimately a mediocre quality of life. By simply changing the way you wake up in the morning, you can transform any area of your life, faster than you ever thought possible.

― Hal Elrod, The Miracle Morning: The Not-So-Obvious Secret
Guaranteed to Transform Your Life


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 5 : Pre-Cleanse Check List

Hi <>!

Hope your day is off to a good start!

As mentioned on DAY 1, we are gearing up to begin our cleanse next week. As such, I thought it would be a good idea to send you the pre-cleanse check list early.

Ideally, our cleanse will begin next Wednesday or Thursday for 5-7 days, depending on how you feel.

For maximum benefit, it is important to prepare your body and ease into the cleanse and then ease out of it.

But first, why do a cleanse or detox?

In ayurveda*, cleansing is an important part of maintaining good health and it is holistic, meaning it addresses the whole you — body, mind and the emotional heart.

    • Benefits include:

    • Better digestion;
    • Stronger metabolism & immunity;
    • Feel lighter;
    • Feel healthier;
    • Boost energy;
    • Healthy weight management;
    • Improve body composition;
    • Reduce stress;
    • Promote mental clarity;
    • More restful sleep;
    • Improve skin tone & lustre;
    • Brightness of eyes;

And so much more!

Basically, it is a total reset for the system and the best time for cleansing is in the spring or fall when the weather is neither too hot nor too cold.
PLEASE NOTE: If you have any of the following, your doctor must approve the cleanse: diabetes, high-blood pressure or any heart disease; autoimmune disorders; gallbladder disease; pregnant or nursing (a variation will be provided).

You can start the pre-cleanse check list as soon as today. See below for details.

Blessings,

I create my best day every day. The most amazing energy, abundance and joy are available to me right now…. {More Daily Affirmations}

PS Reminder, if you want track your progress, download and fill out this measurement chart.
(click on image to download)


PRODUCT REVIEW
1- Greens Balance with H2O first thing in the am upon rising;
2- Protein & Fibre Boost in Breakfast Smoothie or own its own with water and almond milk — also good as a snack;
3- Herbal Detox Tea after meals;
4- Probiotics 1/2 stick before lunch & dinner;
5- Energy Fizz – morning or afternoon pick-me-up or pre-workout.


3 NICE PRODUCTS TO CONSIDER FOR YOUR DETOX*
Arbonne has a new ayurveda inspired, essential oil collection:
Rescue & Renew


Detox Bath Soak
Rebalance your energy and detoxify your skin in this amazing mineral bath.


Detox Face Mask
Pink clay mask to clarify and brighten skin’s appearance.


Detox Oil
Smells heavenly and perfect for rehydrating your nourishing your skin, massage & relaxation.

*As a preferred client, you get at least 20% discount on
anything you order!


Pre-Cleanse Program


Start at least five days before your cleanse and end at least five days after your cleanse.

  • Detox should only be done when the weather is neither too cold or too hot – spring & fall are best seasons for cleansing.
  • Pick a time* when your stress and works schedule is lighter – If you can reduce your responsibilities and/or take 3-5 days off from work for your cleanse, that is ideal.
  • You need ample rest before, during, and for a week following your cleanse – sleep no later then 11pm, rise from 6-7am.
  • Immunity and strength should be stable – do not attempt a detox when you are sick, extremely tired or very stressed.
  • Pre and post cleanse diet should be vegan (no meat or dairy) and low in fats.

Pre (and post) Cleanse Diet:


Favour:

  • Herbal teas;
  • Water at room temperature;
  • Smoothies;
  • Stews / Soups;
  • Stewed fruit (apples & pears);
  • Steamed veggies;
  • Whole grains;
  • Good quality oils & fats;
  • Fibre;
  • Rest – sleep on time, wake on time;

Gradually reduce / avoid :

  • Coffee — if you have two cups a day, decrease to two half cups a day, then to one half cup, etc.;
  • Alcohol;
  • Soda / juice;
  • All processed foods;
  • White sugar;
  • Dairy (milk products);
  • Whole grains;
  • Eating in restaurants;
  • Red meat;
  • Intense workouts;
  • Pressure / competition;
  • Social obligations;
  • Unnecessary stress.

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 6 : Yoga Basics Video

Good Morning <>,

You are nearly a week into this 30 Day Program! How are you feeling?

Friday’s theme is movement. You may recall that on Monday we discussed Morning Mindset and in this, I mentioned that my morning routine includes sun salutations. I definitely feel a positive difference on the days when I practice yoga in the morning, even just 8-10 sun salutations.

Today, I am sending you a lovely yoga video and it doesn’t matter if you are a beginner or an experienced yogi, this practice is for you.

Click here to download video : Yoga Basics I and/or Yoga Basics II

I also recommend you do daily Sun Salutations 5-10x every morning upon waking. Do it first thing for a week and I guarantee you will feel calmer and more energetic.

{see below}
Blessings,

PS Please share your ideas, suggestions and progress on the Facebook page! I love hearing from you!



MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:
Week 1 – Meal Plan
Week 1 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.
{PS… We are saving the Body Cleanse for next week}



I Like to Move It Move It

Morning Sun Salutations: Illuminate your day!


    Gratitude practices:

  • Upon waking in the morning and before bed at night, write down at least three things you are grateful for. With regular practice, this will change your life.
  • Set a ‘gratitude alarm’ at a random time in the day to stop and contemplate your blessings. I used to do 2pm – planning to restart this practice today! If ever I was with someone in a meeting or where ever when the alarm went off, I would encourage them (if appropriate) to join me.
  • Everyday, tell at least three people you are grateful for them. Bonus if you can tell them in person and look them in the eyes.
  • Share what you are grateful for on social media as often as possible. I swear this will change the world! (Love it if you could start by sharing your the things you are thankful for on our 30 Day Healthy Living Facebook Page.)

Day 7 : Daily Routine & Lifestyle prep for cleanse

Dear <>,

Hope you are well. Saturday is about Energy. We are focused today in discussing how to direct our energy in the form of routine.

We talked a lot about routine this week and I am going to repeat myself a bit because they are really really essential for helping you stay focused.

Routines have gotten a bad reputation as being mundane, but really this doesn’t have to be true. Routines help us conserve our energy for things that are really important, like making big decisions and spending quality time with loved ones. It’s also about getting into a groove and our cleanse is going to help.

I’d like you to think about this cleanse as a retreat or “stayaction”. You are going to plan to take 3-5 days to relax (as much as possible), eat well, sleep, read, write, dream, meditated and take time for you.

This weekend, I would like you to prepare your lifestyle for this cleanse. More details to follow. For now, liberate your schedule and make time to rest as much as possible. I suggest you begin this coming Wednesday or Thursday with the intention to do your cleanse for 4-5 days.

Prepare for your lifestyle for your cleanse: :

  • Tell the people you live with about your upcoming cleanse;
  • Arrange things so that you can be “off duty” during your cleanse — clean your house this weekend, cook & freeze meals for family ahead, run errands before, etc.;
  • Plan to stay close to home during the cleanse;
  • Avoid starting anything new (unless it is a book);
  • Tie up projects at work;
  • Reschedule social commitments and other appointments unless urgent

Now about routine, having one is very important especially during your cleanse. In Ayurveda, routine is essential for wellbeing, as it helps the body & mind relax into the flow of momentum.

In preparation for this 30 Day program and in the first few days of it, I asked you to create a vision for how your ideal work and weekend day would look like.

In case you are still working this and need a little inspiration, below is a Daily Routine of how and where to integrate the nutrition products as well as some practices to promote health and happiness.

Remember this is not about trying to do everything at once. I suggest incorporating 1 or maybe 2 new things a day.

Personalize the Daily Routine with the suggestions I gave you as part of your individual food and lifestyle plans, and of course, add your own flavour to it!

CLICK HERE to access the pdf copy of the Daily Routine. And CLICK HERE to download the worksheet for how to create your own.

Remember to send me your updates!

Blessings,


Creamsicle
Smoothie Recipe

This smoothie is seriously insane!

  • 1 whole carrot* or 1/2 cup carrot juice
  • 1 orange or clementine*
  • A little bit of zest
  • 1 Yellow apple
  • Small piece of fresh ginger
  • 1-2 scoops of Arbonne Vanilla Protein
  • 1 scoop of Arbonne Fibre Boost
  • 1 tsp maca powder**
  • 1/2 cup coconut milk
  • water

*If you have a good blender, use the whole carrot.

SUPER FOOD:

** What is Maca?
Maca is a Peruvian root vegetable that grows high in the Andes and rich in minerals. Maca is great for balancing the hormonal system, boosting energy and nourishing the adrenal glands. It is a super food! AND it increases libido!

Usually, we get in it either tincture or powdered form.

I recommend getting the ‘Gelatinized Maca’ powder as it is easiest to digest and available in most health food stores. It has a nutty flavour.

Add it to smoothies, cereal, energy balls, baking, pancakes, rice dishes, etc.


The Daily Routine

18 actions for happiness, health & wealth

+ how to use your amazing Arbonne Essentials products



Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 8 : Week 1 Review

Hello <>!

Hope this day is off to a wonderful start. Hard to believe we have completed more than one week already.

How was your first week? …Before you answer that, know this: It doesn’t matter if you executed the plan perfectly. In fact, it’s better if you didn’t because there is no way you can sustain perfection joyfully.

The point of this 30 Day program is to set intentions that motivate you to have a better relationship with yourself, and to gently and mindfully integrate healthy habits that will last.

Here’s a review of our daily focus and themes:

Take time today to prepare your week ahead. Reminder that the recommendation is to plan is to do your cleanse starting this coming Wednesday or Thursday and continue over the long weekend. Try to clear your agenda so you can really rest.

In case you missed a few days, below is a recap of the week.

Also, please email me your weekly update if you haven’t already.

Blessings,

PS Please share your ideas, suggestions and progress on the Facebook page! I love hearing from you!



NEW DOWNLOADS
WEEK 2 : Meal Plan
WEEK 2 : Vegan Meal Plan

{Note some adjustments will be made to this plan during the cleanse, ie: detox soup recipes}


These are a few of my favourite essential things


Shower Set
This shower set features a citrus fresh shower gel, shampoo and conditioner. our hair will be super silky. Note that none of the Arbonne shampoos or soaps have chemical foaming agents, so they don’t mousse up like other products. You don’t need a lot. Use water to make it foam and spread it around your head evenly.


Pure Mint Toothpaste
At $20 retail, this may be one of the most expensive toothpastes on the planet, but it is worth every penny! It’s a gel that prevent plaque build up and polishes and whitens your teeth better then any other toothpaste on the market.


Week 1 Review


DAY 1: Getting Started
and program overview

    Week 1 Routine & getting started:

  • Establish your goals & intentions for this 30 day program;
  • Trying new things;
  • Creating a routine/ schedule for meals, work, exercise & sleep;
  • Preparation for the winter cleanse.

DAY 2: My Best Day Everyday
Create & write down your plan for best weekday & weekend

    What does your Ideal Work Day & Weekend Day would look & feel like?

  • What time do you wake up?
  • How do you feel?
  • What’s your ideal morning routine?

DAY 3: Miracle Mornings
Start your day with gratitude

    How you start today will impact everything for the rest of the day and potentially the rest of the week.

  1. Cultivate gratitude
  2. Hydrate yourself
  3. Create your simple morning routine

DAY 4: Start the day with Gratitude
Gratitude is the best way to increase your happiness.
Upon waking in the morning and before bed at night, write down at least three things you are grateful for. With regular practice, this will change your life.

DAY 5: Pre-Cleanse Check List
Getting ready for our spring
We are gearing up to begin our cleanse next week. As such, I thought it would be a good idea to send you the pre-cleanse check list early.
But first, why do a cleanse or detox?

DAY 6 : Yoga Basics Videos
A yoga video download for all levels
I am sending you a lovely yoga video and it doesn’t matter if you are a beginner or an experienced yogi, this practice is for you. I also recommend you do daily Sun Salutations 5-10x every morning upon waking.I am sending you a lovely yoga video and it doesn’t matter if you are a beginner or an experienced yogi, this practice is for you. I also recommend you do daily Sun Salutations 5-10x every morning upon waking.I am sending you a lovely yoga video and it doesn’t matter if you are a beginner or an experienced yogi, this practice is for you. I also recommend you do daily Sun Salutations 5-10x every morning upon waking.

Day 7 : Daily Routine & Lifestyle Prep for Cleanse
Routine outlined + smoothie recipe + superfoods
Prepare your lifestyle for your cleanse. More details to follow. For now, liberate your schedule and make time to rest as much as possible. Here is the Daily Routine of how and where to integrate the nutrition products as well as some practices to promote health and happiness.

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 9: Productivity Mindset

Hi <>!

Today’s Monday Mindset is about Productivity. But first, what does it mean to be “productive”?

    Definition of Productivity –

  • The quality, state, or fact of being able to generate, create, enhance, or bring forth goods and services;
  • The effectiveness of productive effort, especially in industry, as measured in terms of the rate of output per unit of input.

We all have the same 24 hours in a day and yet, so of us are more productive, meaning we get more things done than other people.

Before I share my tips on how to improve your productivity mindset, allow me to share a little back story: I am a yoga teacher and Ayurvedic practitioner and have been for close to two decades. I have never worked in an office or any job that required me to be there for the entire day. I like change, surprises and variety.I am by nature more of a day dreamer than a planner. I am easily distracted. I love to multi-task and I detest scheduling and planning. I have the tendency to be messy and disorganized. I often misplace things and forget about appointments.

In the last few years, I started to want more and to be more, not just because I became a mom, but also because I feel I got fed up of waiting. I knew I needed to change my mindset, my work and my how I use my time so I could become to be more efficient.

CLICK HERE to see all my tips for enhancing your productivity mindset.

And please share your thoughts and ideas on what you do to increase your productivity.

In case you lost track of what you are doing and what you still to do, I am sending you the getting started info again, so you can check off what still needs to be done.

Much love!

I am courageous & productive{More Daily Affirmations}


MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp
(Leave 12 – 14 hours between the last thing you eat last night & breakfast today)

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!
(fruit / whole grain oatmeal / toast & almond butter can be ok too if a Shake isn’t enough)

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
Download:

Week 2 – Meal Plan
Week 2 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.


WHAT TO DO NOW – CHECK LIST

    1. DOWNLOAD & REVIEW:
      The 30 Day Support Guide from Arbonne
      The 30 Day Healthy Living Cheat Sheet –
      The 30 Day Healthy Living Cheat Sheet – Scheduling, etc.
      Arbonne Product Focus Guide – get to know what you are taking & why
      The 30 Day Check List from Arbonne
      – Week 1 Meal Plans – Vegan and/or Non-Vegan (for ideas)
    2. GET CLEAR – write and/or review your goals out: 3 physical, 3 mental & 3 emotional goals and get specific! I recommend considering & writing down 3 action steps for each goal. Ex: Goal – Become Stronger; Action steps – Meet with trainer; gym 2-3x per week; start pilates 1-2x per week.
    3. IDEAL DAILY ROUTINE– Routine is important. What’s your ideal work & weekend day? Review and complete your Ideal Work & Weekend Day document. Fill in any blanks and send it back to me. (Download work sheet PDF)
    4. USE YOUR PRODUCTS – These products are the bomb! And they are designed to help support you and make your life easier during these 30 Days.
    5. PLAN THIS WEEK : When to go grocery shopping (see grocery list below), when to exercise, when Go outside for walk or hike (min. 45 mins);
    6. If you haven’t already done so, book a 20 minute consultation with me – send me three options that work for you.
    7. Schedule your spring cleanse time – ideal start is a week Wednesday for 4-5 days (so in about 10-11 Days) – This time should be as relaxing as possible. Reduce responsibilities & obligations.
    8. Take a BEFORE photo of your face, full frontal and side. Trust me you will want this! I promise to post mine too!
    9. Optional – Take your measurements – this plan is designed to reshape your body, so you may want to keep track! (Download Measurement Chart)

Prepare tonight for tomorrow: set out your clothes, products and anything else you need to start the day! PLUS get to bed on time & set your alarm for your ideal wake up time.


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 10 : Cleanse Program + Recipes

Dear <>,

Tuesday’s theme is Lifestyle Design and today, we are looking at the design of the winter cleanse. I recommend you start tomorrow or Thursday, so I am sending the program so you have a heads up and can get what you need for it.

This ayurvedic cleanse is somewhat gentle in nature, as it does not involve aggressive purgation of the colon or liver, but it is effective and also works on the mental, emotional and energetic level as well.

DISCLAIMER: This cleanse can be done by almost anyone. However, your immunity system and strength should be stable – do not attempt a detox when you are sick, extremely tired or very stressed. Exclusive cleanse diet is not recommended for women who are pregnant or breastfeeding.

    NOTES:

  • For your cleanse to be effective, do 4-5 days of pre-cleansing — eliminate coffee, alcohol, gluten, dairy, refined sugar & meat
  • The cleanse period should be about 4 – 7 days.
  • While cleansing, it’s normal to feel tired, emotional and even a little unwell at times;
  • It is very important to eliminate daily, so drink lots of water and let me know immediately if you are constipated;
  • Create a routine / schedule for yourself with the suggestions sent yesterday and the suggestions below;
  • The first 1-2 days are the most difficult, but you should start to feel better after a few days (when you enter the phase of fat metabolism);

Blessings,

Here’s what you are going for with your detox meals: Blended detox soup with veggies and maybe some lentils and/or brown basmati rice



CONTINUE…

MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room temp

BREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + 1/2 (unsweetened) Almond Milk + 1/2 water – enjoy hot or at room temp!

GOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
{Vegetarian & Non-Dairy during cleanse} Download:
Week 2 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in water (room temp or take hot as a tea) and a healthy snack (soaked nuts and/or a fruit would be good).

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.
+
ADD
+

Body Cleanse – options:
1- Take 1 sachet at night in warm or hot water (as a tea);
2- Add powder in water and drink throughout the day at room temp;
3- Take 1/2 sachet with Vanilla protein & Fibre Boost in morning & 1/2 sachet hot water in PM;





Recipes
{So many more in the PDF – link above}



KITCHARI RECIPE – Easy to digest & highly nutritious

  • 1 ½ c split mung beans (soak for min. 1 hr before using)
  • 1 ½ c 1 ½ c quinoa or basmati rice
  • 5 c water
  • 1/3 tsp sea salt & black pepper;
  • 1/2“ piece of ginger chopped
  • 2-3 tsp Pitta / Vata Seasoning
  • Chopped veggies (follow your individual food plan) + add leafy greens in the last 10 mins.

Put everything into a pot & bring to a boil. Then cover & let simmer for on Low for ~45mins. Add leafy greens (baby kale, spinach or bok choy) the last 10 mins. Serve warm as is or with a ½ tsp of ghee. (If there is gas or bloating, avoid/ reduce leafy greens)

KITCHARI RECIPE – good for soups, stews, veggie dishes and/or rice

  • 2 tbsp fennel seeds
  • 2 tbsp coriander seeds
  • 2 tbsp cumin seeds
  • 1/2 tbsp mustard seeds
  • 1 tbsp green cardamom seeds (remove seeds from pod)
  • 1 tbsp ground turmeric
  • + 1 tsp asafoetida (hing) *optional– use if you have gas or bloating

Grind all ingredients in spice mill or coffee grinder. Place in dry, airtight jar and shake well. Store in cool, dark area and use within one month.

GHEE – Clarified butter used often for therapeutic purposes in Ayurveda

  • Melt 1 pound of unsalted butter (organic butter is best for therapeutic applications and if you can find grass fed cow butter all the better) on stove;
  • Let simmer for 15-20 mins on low heat and stir periodically;
  • Scrape foam off the top and discard;
  • After about 15-20 mins, it with stop boiling and become clear.
  • At this point, turn off heat;
  • Let cool for 5-10 mins;
  • Then strain (with cheese cloth) into clean, dry container.
  • Cover and store in cool, dry place like pantry.

VEGETABLE DETOX SOUP – Broth is easy to digest and cleansing

  • 2 c water
  • 1 c broccoli (chopped)
  • 1 leek (chopped)
  • 1 c peas (fresh or frozen)
  • 1 c swiss chard (chopped)
  • ½ c fennel (chopped)
  • ½ c parsley (chopped)
  • 5 garlic cloves (finely chopped)
  • 1 c green cabbage (chopped)
  • 1“ ginger (freshly grated)
  • pinch cayenne pepper
  • pinch salt

Put everything into a pot & bring to a boil. Then simmer for 15-20 mins. Strain and drink broth only or blend. If you are hungry you can add 2-3 tbsp of cooked basmati rice or quinoa to the broth.


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 11 : Meditation & Sacred Spaces

Dear <>,
Wednesday (today) is the centre of the week and so it’s a nice time to centre and focus on the heart & the soul…

One of the key practices of this 30 Day Healthy Living program is the art of mindfulness and living in the momment. The idea is that if we are truly present, we will make better decisions about our health and wellbeing.

We will also be more present when we speak to people thus cultivating better relationships, and more focused during the day thus being more productive and efficient.

By incorporating meditation into your daily routine, all of the above becomes more natural, but takes practice. Meditation is not easy. It requires us to practice being still, present, focused and calm. But it is worth it.

Meditation also helps to manage & release stress with is very important in our busy lives.

Most people believe meditation is an all or nothing thing. If they can’t sit still, then they can’t meditate. I know very few people that can sit still. It takes practice and it’s ok if you get distracted.

    TIPS:

  • Make sure you are sitting comfortably – start sitting on a chair.
  • Practice at time when you are least likely to be distracted like early morning or before bed.
  • Start with short sits of 5-10 mins.
  • Use a timer.
  • Use your breath as a guide to help you stay present.
  • Follow a guided meditation — click here to download a guided meditation.
  • It’s normal to get distracted.
  • As soon as you notice you’re distracted, gently return your focus to your breath.
  • Meditation gets easier over time.
  • Still some days will be easier to focus then others.

{I recommend creating your own little meditation corner at home. See below for inspiration.}
Hope you enjoy.

PS Read more about meditation – click here to access a detailed article I wrote a while back.

GUIDED MEDITATION
click here to download a guided meditation and breathing exercise. It’s 17 mins long and leads through the ‘yawning breath exercise’, which helps to open your heart, as well as some grounding techniques.


Don’t feel like you have space to meditate at home?

I HIGHLY recommend this book: The Life Changing Art of Tidying Up by Marie Kondo. It was so so soooo inspirational to me! I listened to the audio book which I find more accessible.


Meditation Spaces

Get creative and make your own little sanctuary for meditation, writing, reading, resting and simply being centred at home. Include sacred or special objects, photos and books. Make it comfortable and inviting. Make it for you.
Share your design photos on our facebook page.
Click here for more inspiration





Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

DAY 12 : BETTER DIGESTION = STRONGER METABOLISM

Hello <>,

Thursdays are about nutrition and we cannot have good nutrition without good digestion. It is especially important to practice good digestion habits during our cleanse, so today we are going address how we eat.

But first, what does is mean to have “good digestion”?

    To me, “good” digestion is as follows:

  • You have a good appetite, so when it is meal time you are hungry.
  • When you eat a nice meal, you are satisfied.
  • Afterwards, you have energy and feel motivated.
  • You go to the bathroom and have a nice bowel movement at least once a day.
  • Three to four hours after your meal, you are hungry again.

Any breakdown in this system lead to discomfort and later to dis-ease.

In Ayurveda, digestion determines health and/or sickness.

Below are some helpful suggestions on how to improve your digestion. Read these suggestions, print them and read them again and again.

Blessings,

PS Know anyone who would benefit from this program? We are always grateful for your referrals! 🙂


The products that BEST complement today’s practice:

Fibre Boost
This gentle fibre helps to clean you out and helps slow down carbohydrate metabolism giving you more sustained energy.


ThermoBooster
Although designed for weight management, this product revs your metabolism and is very helpful for digestion.


Improve your digestion

And your mind, body & heart will be all the better for it



  1. Start your morning with a glass of warm water. It helps to get the system going.
  2. Eat only when you are hungry. If you aren’t hungry, your body isn’t ready for food and you will have difficulty digesting.
  3. Don’t wait to eat. Hunger is sign that there are enough digestive juices (acid) in the body to assimilate food. The body will hold this acid in the small intestine for approximately 30 minutes, after which it will be transferred to the colon and reabsorbed into the blood stream. Overtime, this can increase our general acidity.
  4. Create a routine for meals. This may seem to contradict #2 & #3, but if you make a point of eating at the same time everyday, your body will adjust and thrive with the regularity. (This is particularly important for Vata & Pitta doshas.)
  5. Take time to digest. Avoid eating until the previous meal has been digested. Allow approximately three to six hours between meals.
  6. Snacking should be reserved for when you are very hungry between meals. Constant ‘mindless munching’ strains the digestive system.
  7. Fruit is best eaten at room temperature and alone. It digests quickly and therefore, eating fruit with other foods slows its assimilation and causes it to ferment in the gut, creating gas and bloating. (For these reasons, fruit should never be eaten with a meal or for dessert.)
  8. Avoid iced beverages or food. Cold food and drinks decreases the strength of our agni (digestive fire) and interferes with digestion.
  9. Eat until you are three-quarters full. You don’t want to leave the table very hungry or very full. Too much food overwhelms our agni.
  10. Practice food sadhana or mindfulness when eating. Enjoy your meals in a settled, quiet atmosphere. Always sit to eat and take time for gratitude. This helps you relax and digest better. Working, reading, watching TV or excessive talking during meals create distractions for your mind and body. This hinders your ability to know when your hunger is satisfied.


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 13 : Wonders of Walking

Hello <>,

Friday’s theme is movement and today we are talking about the wonders of walking. Since we are in cleanse mode, we will be slowing down our physical activity. Still some light movement, event outside, is healthy.

Joining this conversation today is guest trainer and my brother-in-law Alfredo Molina.

Alfredo is a wellness coach / fitness manager in Panama City with over ten-years experience. He holds countless certifications and has studied all over the US and Panama.

In his own words, he “helps people manage their fitness journey from initial assessment, setting objectives, strategic planning, tools, training and coaching to help people find and maintain their motivation.”

    Much like the training program I recommend to clients, Alfredo’s approach to developing fitness includes:

  • Strength – Developing and maintaining strength by the use of progressive overload (micro-loading or incremental weight increase)
  • Flexibility – Restore and maintain mobility and range of motion
  • Cardio – Develop a good cardiovascular base by walking or interval trainings (circuits, sprints, etc.)

He has switched from running to walking because he said that walking is better for stress release and stress is a major factor in weight management and hormonal balance.
See below

PS Read more about meditation – click here to access a detailed article I wrote a while back.


DISCOVER

Phytosport Line
This excellent line offers: Pre-workout, Hydration (electrolytes) and Post-workout Recovery formulas. Amazing. If anything, get the RECOVERY FORMULA


 

Really the best way to know if you are progressing in your healthy living program is to go by how you feel, but in case you also want to chart your measurements, here’s the chart again.


How can walking be used to aid fitness and wellness


    Contrary to other forms of training, walking is very versatile and brings many benefits with its practice as part of your fitness sessions:

  • It aids blood circulation and oxygenation, which leads to improved fat burning and mental sharpness;
  • It burns calories which helps building your metabolic rate and making you lose and maintain your weight;
  • It’s low impact so anyone can do it pretty much anywhere;
  • It can be used as part of your pre-workout warm up;
  • It can be used as part of your post-workout cool down to help bring your heart rate down (reduce stress) while burning a few extra calories;
  • Combine a 10-minute core training session (like the one I recommend for Strength Training II) with a 35-45 minute walk for an amazing active recovery day (between workout days);
  • There are thousands of records of walking being used by geniuses, millionaires, presidents and successful business people for self-development: learn an new language, listen to a podcast or audiobook, develop a business idea or project or simple to relax from your busy (and stressful day!).

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 14 : Cleanse your Mind & Let Go…

Happy Saturday <>,

Have you started your cleanse? How’s it going?

The point of cleansing is to let go of toxins that have built up over time.

These toxins can be physical, mental and emotion, which is why letting go (in all sense of the term) is a very important part of cleansing. After all, you wouldn’t want to “stir up shit” just to reabsorb it, would you? Of course, not!

Making sure you eliminate is key.

PHYSICALLY – Eat well; Drink water, herbal teas and green juice; Take Fibre Boost in the morning & the 7-Day Body Cleanse in warm water at night.

MENTALLY– Rest as much as you can; Avoid taking on new projects during your cleanse; Make lists so you don’t need to remember everything (waste of mental energy); “Brain dump” / write out all the you need to do for the next day or week and prioritize.

EMOTIONALLY – This is a big one…

Nothing wastes more energy then worrying. The more we worry, the more energy we stand to lose. Sometimes we worry we might forget our worries so we keep repeating them over and over in our minds.

In your daily routine, I suggest the writing exercise below to help express and release emotions, thoughts, worries and fears that may have built up over time.

This is the practice of letting all the things that are unsaid that weigh heavy in your mind and heart.

This exercise may be uncomfortable at first as it requires us to acknowledge all the things we tend to ignore and hide, perhaps even from ourselves.

You will see how freeing this work can be especially when done regularly. I promise you will feel lighter and better afterwards. (Maybe not right away but definitely a few hours or a day later.)

Try it and let me know how it goes.

PS Read more about meditation – click here to access a detailed article I wrote a while back.


The products that BEST complement today’s practice:
Arbonne’s New Body Cleanse is gentle and has herbs to help you eliminate and cleanse.
Arbonne Fibre Boost is important! Add to your Greens, smoothies or baked goods.
Arbonne Herbal Detox Tea
Pour yourself a hot cup of tea and find a quiet corner to write.


An exercise to release the ghosts from your past near & far!


    Take some time to write and release your mental and emotional stresses

  1. The key is to write non-stop for at least 15 mins.
  2. Clear out everything that swirling around in your head on the paper.
  3. Push yourself to write more then you are comfortable and don’t censor yourself.
  4. Let all the emotions you’ve been holding come to the surface as you write.
  5. Then burn the paper and let it go. (If you can’t burn the paper safely, tear it up in tiny pieces.)
  6. You may even want to say the following affirmation as you burn or shred the paper: “The past is over. Today I begin a new life.”
  7. This is a symbolic release and it really works for releasing stresses and worries.
  8. Take some time to relax after and fill your mind and heart with thoughts & feelings that uplift you.

I encourage you to take the opportunity to
write, release, rest and recharge.

Ways to Relax & Recharge: take a bath with soothing essential oils, read a spiritually uplifting book, drink a hot cup over herbal tea, massage warm almond oil into your skin and crown of head (good for the nervous system), play calming music, meditate, go to bed early and/or do any other self-nourishing activity.

 


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 15 : Week 2 Review

Hello <>!

Hope this day is off to a wonderful start. Hard to believe we are halfway through! Wow!

I hope you are feeling healthier, more energized and motivated.

This was our cleanse week, but if you haven’t had time to start your cleanse yet, no worries. You just need a few days to take it slow & easy.

In the last few days, we looked at gratitude, letting go, meditation, yoga, and breathing. In case you missed anything, below is a recap of the week.

Sunday is not only our review of the past week day, but it is also a good time to prepare for the week ahead. You can do this by writing your week’s To Dos, scheduling your activities and planning your meals.

Look right —-> for new weekly downloads!

Please still send me an email update and let me know how you are doing. Also, reminder to fill in your measurement chart if you are following this.

I’d also love it if you posted your updates on our private facebook page.

Be well,

PS Please share your ideas, suggestions and progress on the Facebook page! I love hearing from you!


Reminders & downloadsMORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room tempBREAKFAST
Protein Skake
NEW Download:
Protein Shake RecipesGOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.HEALTHY LUNCH & DINNER
NEW Download:
Week 3 – Meal Plan
Week 3 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.


Week 2 Review


DAY 9: Productivity Mindset
Maximizing your energy & focusWe all have the same 24 hours in a day and yet, so of us are more productive, meaning we get more things done than other people.Here are my tips on how to improve your productivity mindset..

DAY 10: Cleanse Program
Overview + RecipesThis ayurvedic cleanse is somewhat gentle in nature, as it does not involve aggressive purgation of the colon or liver, but it is effective and also works on the mental, emotional and energetic level as well.For your cleanse to be effective, do 4-5 days of pre-cleansing…

Day 11 : Meditation & Sacred Spaces
Meditation helps to manage & release stress with is very important in our busy lives.Most people believe meditation is an all or nothing thing. If they can’t sit still, then they can’t meditate. I know very few people that can sit still. It takes practice and it’s ok if you get distracted…

DAY 12 : Improving Digestion & Metabolism
Tips to strengthen digestion It is especially important to continue good digestion habits after cleansing, so today we are going address how we eat.But first, what does is mean to have “good digestion”?

DAY 13: Wonders of Walking
with guest trainer Alfredo Molina

    Contrary to other forms of training, walking is very versatile and brings many benefits with its practice as part of your fitness sessions:

  • It’s low impact so anyone can do it pretty much anywhere;
  • It can be used as part of your pre-workout warm up…

DAY 14: Cleanse & Let go
Free your heart & mind
Nothing wastes more energy then worrying, and the more we worry, the more energy we stand to lose. Sometimes we worry we might forget our worries so we keep repeating them over and over in our minds.This is a practice in Letting Go…


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page

Day 16: Stress-Less Mindset

Good morning!

Today we are tackling stress and how it effect us in our pursuit of being lean, fit, strong, healthy and happy. It’s Monday and a good day to adopt a ‘Stress-less Mindset’ especially as we exit our winter cleanse…

Stress is a big topic and there are hundreds if not thousands of books on the issue. Stress affects us on so many levels, but here’s the thing, not all stress is bad for us.

A certain amount of ‘stress’ is needed to motivate us to accomplish our goals. Exercise also stresses the body. In order to build stronger muscles, first you need to breakdown the weak fibres.

Stress can also push us to grow, transform and become better people.

In essence, there are two types of stress: Productive, complementary or “good” stress and non-productive, “bad” stress.

Productive stress moves us in a healthy direction. Non-productive stress does not.

    Productive stress includes:

  • Working towards a particular goal under some pressure;
  • Exercise (to a certain extent – over training is not healthy);
    Non-productive stress includes:

  • Anxiety / worry over things you can’t control and yield no benefit, ie anxiety about the future, dwelling in the past, concerns about what people think of you or worrying about the weather;
  • Nutritional stress – eating food that is difficult to digest and low in nutrition;

More about stress below.

Breathe and let go, enjoy and flow,


The products that BEST complement today’s practice:

Sleep Well Spray
Such a lovely gentle, yet effective, herbal formula to help you relax and deepen your sleep. Best part is that you sleep well and wake up fresh, as opposed to groggy!

GOOD READ
The Thrive Diet
by Brendan Brazier


ThermoBooster
The best piece of work on stress I have ever read was in “The Thrive Diet” by Brendan Brazier. He does a beautiful job analyzing the sources of stress and discussing how balance.


Stress & Recovery

by Guest Trainer Alfredo Molina & Yasmin Fudakowska-Gow



There is a strong relationship between stress, health, fitness and wellness.

In simple terms, stress means being subject to pressure, tension or strain. Our bodies are subject to stress all the time and from many different sources: physical stress, mental stress, emotional stress, environmental stress, chemical stress and other forms of stress.

    Examples of stressors:

  • Training (working out);
  • Receiving bad news;
  • Having an argument with someone;
  • Being sick / taking care of someone sick;
  • Eating the wrong kind of foods;
  • Working under pressure;
  • Pollution;
  • Fighting for your life.

Biologically, our body responds to all stress the same way. There is a chemical process that releases cortisol and adrenaline (stress hormones) that makes our bodies engage in action often referred to as “flight, flight or freeze”.

Our bodies are programmed for survival and the same processes that make our bodies jump into action also cause breakdown in cells, tissue, nutrients, hormones, etc. All these reactions consume a lot of energy and resources and are very taxing to our bodies.

Being chronically exposed to stress without allowing our bodies to recover could and probably will interfere with our goals, health, overall wellness and could also have repercussions to other aspects of our lives (work, family, social, etc.).

Let’s talk about fitness training: more is not necessarily better.

Today’s fitness industry constantly sells a message of “no pain, no gain”, “Train like an athlete”, “Impossible is nothing”. Sure, that is true in the context of hard work (meaning consistency, discipline, commitment) but when it comes to stress, if you train like an athlete you should recover like an athlete.

A very famous trainer once said that the best training regime is the one your body can recover from and I totally agree.

Daily exercise is important for good health. Extreme workouts and over training are detrimental to your health and could prevent you from obtaining your health goals.

When it comes to fat loss, for example, overtraining is as bad for you as under training, because the higher the cortisol levels the more likelihood your body with store excess fat!


How to reduce your stress level

  • Start with observation and get to know where your stress is coming from (family, relationship, health, finances, work, personal choices, etc.).
  • Foster a deep understanding of this stress and its effects on you — all introspection work is helpful here (yoga, meditation, journaling, quiet contemplation)
  • Understand your overall stress level;
  • Do what you can to reduce and eliminate non-productive stress —
    • Improve your nutrition and hydration;
    • Adjusting your training volume (duration and intensity) to match your body’s capacity to recover will greatly enhance your results;
    • Sneak help from a professional therapist if you are unable to cope with emotional stress on your own
  • Take good care of yourself, relax, breathe, sleep and enjoy your life as much as you can!

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 17: Post-Cleanse + Meditation

Good morning <>,

How are you doing? I am looking forward to hearing how you are feeling as you come to the end your cleanse.

It is as important to ease out of the cleanse as it is to ease into it. And like the cleanse itself, it’s not just about food.

See below for the post cleanse plan. Also enclosed is a new meditation practice for download “Meditation for Peace.”

PS It’s ok if you haven’t been able to follow the plan “to the letter”. Use your beautiful products and do what you can when you can. Remember, a little attention is better than no attention.

Blessings,



Post-Cleanse Program



Post-cleanse check list
(5-7 days & beyond)

  • Follow same food plan as in pre-cleanse (kitchari, steamed veggies, soups all good);
  • Slowly re-introduce other foods – alcohol, coffee, sugar, meat & processed foods last (if at all);
  • Use the write & burn exercise as often as needed & spend time in nature every day;
  • As your energy increase, begin regular exercise (20-30 mins daily low – moderate intensity & 40-60 mins 3-4 x weekly – moderate to high intensity);
  • Meditate daily 10-20 mins 2x per day;
  • Routine is very important – sleep on time, eat on time, work on time, etc;
  • If your health concerns persist after the cleanse, let me know.
  • Review your Best Work & Weekend Day Plan – is it realistic, inspiring, functional for you? Adjust as needed.

Meditation for Peace


Daily Meditation is a beautiful practice.
It’s not always easy, but it’s worthwhile. The benefits are subtle at first and every day is different, but it heals your subconscious mind and bring peace to your body, opens your heart and awakens your spirit.Download a guided meditation for peace
CLICK HERE


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 18 : Dream Expand Create

Hello <>,

Last year, I had a one on one session with one of my teachers, who was in Montreal from England. What he said to me left a profound imprint in my heart. He said: Create life in your image.

And this I have done with incredible results. Subtle but important shifts have occurred in my life in the last year and things are flowing with more intention and abundance then ever before. It’s amazing.

Today, I invite you to create life in your image, in the image you wish to represent to the world.

More than just planning out your day, I invite you to cast a bigger and better vision for who you REALLY REALLY are and what you REALLY REALLY want.

Focusing on what we want to attract into our lives and doing things that cultivate happiness, gives us inspiration, purpose, confidence.

Below are some NEW questions to help you with this process and some tips on how to make a Vision Board with images and symbols that inspire and motivate you. Guidance on how to do this in today’s handout – click here to download.

NOW…. I know this is a tall task. This Sunday May 27 from 1-6pm, I am co-hosting a workshop with my dear friend executive I AM Coach & founder of the I AM Centre Ron Cherilus:

RITUALS & INSPIRATION: A Vision and Priority Management Workshop to Cultivate your Best Day Everyday and Cast a great Vision for your life. Click here for Details

Blessings,

AND REMINDER…

The world needs your light and you vision. Now more then ever.


To access your account :
Login at www.arbonne.ca
Your account details:
<> <>
Email address on your account:
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If you don’t know your password, click ‘reset password’


The products that BEST complement today’s practice:

Omega-3 Plus
Healthy fats like Omega 3, 6 & 9 feed your brain and are important part of maintaining hormonal health.


COLOUR! Gladiola
Pour yourself a hot cup of tea and find a quiet corner to write.


Questions to promote happiness & wellbeing

Dream & Expand your Vision


ASK YOURSELF THESE QUESTIONS –

Recommendation is to journal the answers in a stream of conscious way by writing down whatever comes to mind as it comes to mind, kind of like a “brain dump”:

When do I felt most at ease & free? Why?

When do I feel most light? Why?

My favourite place… My sanctuary…

Who are my favourite people? Who do I feel my best around?

What are the qualities of these people?

What am I grateful for now? 10-15 things

What are my main values in life?

What inspires me?

Where am I most inspired?

What motivates me and gets me moving?

My greatest discovery…

In which ways do I want to grow?

Moving forward, what are my health goals?

What are my top five personal goals for this year?

What are my top three-five professional goals for this year?

What are my daily/ weekly practices to keep me healthy and happy?

What makes me feel strong, sexy and fabulous?

If I were completely fearless, I would…

How does my bravest, most confident self behave? What does she/ he do?

Three powerful life-affirming words to describe me in my best state are…


Vision Board Creation

Creating life in your most radiant likeness


 

Tips for creating an amazing vision board:

  • Re-read your answers to the Dream & Expand your Vision questions as well as your intentions for this program;
  • Look for symbols that represent the uplifting feelings from your writing;
  • Use beautiful images that inspire you & make it colourful;
  • Incorporate the necessary action steps needed to actualize your vision board;
  • Include a photo of yourself at a happy moment on your vision board;
  • Include photos of your favourite people;
  • Leave a little blank space on your vision board for spontaneity;
  • On the back of your board write this prayer / affirmation : “This or something better is now manifesting itself in my life for my highest good and for the highest good of all those involved. Thank you Thank you Thank you.”
  • Play the music that motivates you as you make your vision board;

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 19 : Organic vs Non-Organic Food

Good Morning <>!

Today, Thursday’s theme is nourishment, as such I thought it might be nice to discuss organic food.

There is a lot of confusion regarding the benefits of eating organic food, so I thought I would try to help shed some light on this area.

    What does “Organic” mean?

  • Free from synthetic chemicals like fertilizer, pesticides, antibiotics, food additives, ionizing radiation, irradiation, and sewage sludge;
  • Free from genetically modified organisms (and seeds);
  • Produce is grown on farmland that has been free from synthetic chemicals for a certain number of years (usually, three years or more);
  • Neighbouring farmlands must also be organic (to avoid wind-carried pesticides)
  • Livestock is raised without antibiotics or growth hormones and adhering to specific requirements for feed, housing, breeding and slaughter;
  • Undergoing periodic on-site inspections;
  • Organic products are certified by a governing body such as USDA (United States Departure of Agriculture) — not all countries have a certification standard for organic food and often the “organic certification” from one governing body is different to the next.

Why eat organic?

Well, we don’t really know the longterm impact on our health of ingesting food grown with pesticides, synthetic fertilizers and from genetically modified seeds.

Nonetheless, we know how that standard (non-organic farming) impacts the environment in a negative way and depletes the soil leaving our food depleted of vital minerals and other nutrients.

Below is a list of “The Dirty Dozen” (food you should also eat organic) & “The Clean Fifteen” (foods that are safe even if they are not organic), which is a good guide for grocery shopping.

This list is also available as a download.

Blessings,

PS Curious about where Arbonne products sits regarding organic certification? See below


As a Preferred Client
with Arbonne, you get 20-50% discount on all products!To access your account :
Login at www.arbonne.ca
Your account details:
<> <>
If you don’t know your password, ask me or click ‘reset password’The products that BEST complement today’s practice:

Daily Fibre Boost
Fibre helps clean the nasty stuff out of your system. It is mega important for maintaining health and wellbeing. This soluble fibre can be added to almost anything.
COLOUR! Greens Balance
This product offers a lovely phytonutrient medley of 10 greens (spirulina to artichoke), 9 yellows (pumpkin to mango), 8 reds (beet to acerola berry), 7 blues (concord grape to purple sweet potato) + seeds rich in Omega-3 fats.


Organic vs Non-Organic Foods

How to make the best decisions


ASK YOURSELF THESE QUESTIONS –

Recommendation is to journal the answers in a stream of conscious way by writing down whatever comes to mind as it comes to mind, kind of like a “brain dump”:

Do you need to always eat organic?

Certain fruits and veggies are more resilient to pesticides then others; meaning they don’t absorb them as much as other produce, whereas others, like soft-skinned fruits and vegetables, are typically the more toxic when not organic.

The Dirty Dozen – Foods that are best organic

  1. Celery
  2. Peaches
  3. Strawberries
  4. Apples
  5. Blueberries
  6. Nectarines
  7. Sweet Bell Peppers
  8. Leafy green vegetables: Spinach, kale, collard greens, lettuce
  9. Cherry tomatoes
  10. Potatoes
  11. Grapes
  12. Cucumbers

The Clean FifteenFoods that considered safe even when not organic

  1. Onions
  2. Avocados
  3. Sweet Corn – just make sure it’s non-GMO
  4. Pineapples
  5. Mango
  6. Sweet Peas
  7. Asparagus
  8. Kiwi
  9. Cabbage
  10. Eggplant
  11. Cantaloupe
  12. Watermelon
  13. Grapefruit
  14. Sweet Onions
  15. Sweet Potatoes

Vision Board Creation

Creating life in your most radiant likeness


 

Tips for creating an amazing vision board:

  • Re-read your answers to the Dream & Expand your Vision questions as well as your intentions for this program;
  • Look for symbols that represent the uplifting feelings from your writing;
  • Use beautiful images that inspire you & make it colourful;
  • Incorporate the necessary action steps needed to actualize your vision board;
  • Include a photo of yourself at a happy moment on your vision board;
  • Include photos of your favourite people;
  • Leave a little blank space on your vision board for spontaneity;
  • On the back of your board write this prayer / affirmation : “This or something better is now manifesting itself in my life for my highest good and for the highest good of all those involved. Thank you Thank you Thank you.”
  • Play the music that motivates you as you make your vision board;

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 20 : TRX & Fitness at Home

Good morning <>,

It’s Friday and our wellness focus is Movement.

Daily movement (min. 30 mins) is essential not just for healthy weight management but also for mental clarity and overall wellbeing. Today, I am sharing with you one of my favourite fitness discoveries: the TRX.

I travel often and life can be hectic, yet it’s important for me to continue my fitness program no matter what. Often I travel with my yoga mat and use the hotel gym, if there is one. However, I recently discovered the TRX and it’s amazing!

The TRX is functional suspension training that uses bodyweight exercises to develop strength, balance, flexibility and core stability all at the same time. It does require the use of the TRX Suspension Trainer, “a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.”

What I like about it is that it is light weight and travel friendly. It’s highly versatile and fun to do. Plus, for me it’s a nice complement to yoga.

Below are some easy TRX exercises that I enjoy. Many gyms have TRX trainers, so you don’t have to buy one just to try it out. Also, I recommend that if you are new to TRX that you work with a trainer at least for the first couple of times to be sure that your position is correct.

And if you have other TRX exercises that you love, please share them on our Facebook group page!

Lastly, if you try this out, I’d love to hear from you!

Blessings,

PS Reminder that in case you want track your progress, we have a measurement chart available.


PRODUCT REVIEW
1- Greens Balance with H2O first thing in the am upon rising
2- Protein & Fibre Boost in Breakfast Smoothie
3- Digestion Plus take 1/2 a stick with water during the day before meals.
4- Herbal Detox Tea after meals
+
Energy Fizz Stick 1/2 in water before your workout or anytime you need a little pick-me-up!



The products that BEST complement fitness training:
Phytosport Line
This is an excellent line that offers: Pre-workout, Hydration (electrolytes) and Post-workout Recovery formulas. Amazing.



Click image to download measurement chart



TRX
Suspension TrainingRecommendation
START: Warm up of 8-15 mins on cardio machine or do 10 sun salutations.
Do 12-15 reps of the following exercises and do 2-3 sets.

SINGLE LEG SQUATS : Balancing on one leg and lightly holding the TRX for balance, sit back into a single leg squat. Then pressing down on the standing leg, come up. Use your legs to press up as opposed to pulling with your arms. Here, the TRX is used for balance. (Keep knees pointing straight ahead.)

WIDE GRIP INCLINED PULL UP: Holding the TRX at approx. 45 degrees from the ground, align yourself so that your are face upwards. Your body is in a straight diagonal line from the floor, feet flexed and heels pressing down. Arms are extended to start and your whole body is engaged to help you stabilize. Activating your arms, shoulders and chest muscles, pull yourself up by keeping the body in one line and bend elbows out to the side and do a push up. Hold for a moment and then slowly return to the starting position and repeat!

WIDE GRIP INCLINED PRESS: Facing downwarns, grip the the TRX at approx. 45 degrees from the ground, align yourself so that your body is in a straight diagonal line from the floor, feet flexed and heels pressing down. Your whole body is engaged to help you stabilize. Extend your arms as if you are in a plank, hands in line with shoulders and knuckles of hands pointing forwards. Keeping the body in one line, bend elbows out to the side and do a push up. Keep shoulders in line with elbows as you lower. Then with arms stable, press up and repeat.

CLOSE GRIP PULL UP : Very similar to the Wide Grip Pull up only elbows come into your sides.

CLOSE GRIP PRESS : Very similar to the Wide Grip Press, only elbows come into your sides.



TO CLOSE :

You make be inspired to do some yoga after these exercises and/or got back to yoga and stretch.



Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 21 : Ayurvedic Self-Massage

Dear <>,
Keeping with the Stress-Less theme of the week, today’s topic is ayurvedic self-massage.

This treatment is highly beneficial on all levels. I highly recommend it during your cleanse because it particularly helpful for lymphatic drainage, aiding the body’s detoxification process.

It also a nice, nurturing ritual that can be continued regularly as it helps foster self-love and appreciation– two qualities everyone good use more of! (see below for more benefits)

Ayurvedic self-massage is also known as Abhyanga. It can be done with or without oil.

I often include dry self-massage (sans oil) in yoga practices with my students as part of the ‘warm up’. It is very nice to do at home with warm oils, especially when you are fresh from the shower or bath and already semi-relaxed.

Click here to access more info + a link to download a guided massage practice.

Blessings,


BEST PRODUCT FOR TODAY


The products that BEST complement today’s practice:

Rescue & Renew Detox Oil
This oil is part of Arbonne’s new ayurvedic line and it is absolutely heavenly. A blend of tri-dosha balancing oils and pure aromatherapy, this oil is great for massage and also for the skin


Ayurvedic Self Massage

Great for circulation, lymphatic drainage & relaxation


    Benefits to Self-Massage

  • Encourages self-love;
  • Stimulates cardiovascular circulation;
  • Lymphatic drainage;
  • Improves digestion and immune function;
  • Promotes relaxation and grounding;
  • Lubricates joints;
  • Helps you sleep deeper and more soundly;
  • Releases muscular tension;
  • Calms the minds;
  • Balances the nervous system;
  • Increases the flow of energy & prana in your body;
  • Smoothes your skin (especially when using warm oil);
  • Regulates body temperature;
  • Enhances your mood and confidence.

How to practice self-massage
There is no right or wrong way to do self-massage, but it is best to start with your head and end at your feet. Do circular motions on your joints and vigorously rub up and down between the joints…
MORE: Ayurvedic Self Massage


Vision Board Creation

Creating life in your most radiant likeness


 

Tips for creating an amazing vision board:

  • Re-read your answers to the Dream & Expand your Vision questions as well as your intentions for this program;
  • Look for symbols that represent the uplifting feelings from your writing;
  • Use beautiful images that inspire you & make it colourful;
  • Incorporate the necessary action steps needed to actualize your vision board;
  • Include a photo of yourself at a happy moment on your vision board;
  • Include photos of your favourite people;
  • Leave a little blank space on your vision board for spontaneity;
  • On the back of your board write this prayer / affirmation : “This or something better is now manifesting itself in my life for my highest good and for the highest good of all those involved. Thank you Thank you Thank you.”
  • Play the music that motivates you as you make your vision board;

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 22 : Week 3 Review

Hello <>!

How are you today? Thank you for being part of this journey. I so appreciate hearing from you about how this program has improved your life in some way.

We have 1 week left together. Time to really focus. The most important thing I want you eel is more love, energy and strength.

LOVE is what we all need to give to ourselves first. Watch what you say about yourself in your head. Be your own champion. Be encouraging as you can be!

ENERGY is what you have when you are doing things on purpose, when you let go of the thoughts and emotions that weigh you down and when you decide it’s (really, really) time for you to show the world the fabulous, quirky, loveable person you are in every way.

STRENGTH and courage is what you need everyday in order to step it up and make your health and your life exactly what you want it to be.

Basically, I want you be motivated and inspired to make choices that support your wellbeing now and in the future.

Remember it’s not about being perfect. It’s about being wonderfully you!

Below is your review of 3 🙂

Send me your weekly update if you haven’t already and I love it when you post your updates on our private facebook page.

Sending love, energy, strength & laughter!

PS Reminder that you probably have a credit and/or a free shipping voucher that expires at the end of this month. Happy to help you choose some stuff that will suite you.


Reminders & downloadsMORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room tempBREAKFAST
Protein Skake
NEW Download:
Protein Shake RecipesGOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.

HEALTHY LUNCH & DINNER
NEW Download:
Week 3 – Meal Plan
Week 3 – Vegan Meal Plan

AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in hot water (or room temp) and a healthy snack.

Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner.


Week 3 Review


DAY 16: Stress-Less Mindset
with guest trainer Alfredo MolinaThere is a strong relationship between stress, health, fitness and wellness.In simple terms, stress means being subject to pressure, tension or strain. Our bodies are subject to stress all the time and from many different sources…

Day 17 Post-Cleanse Program
Post-cleanse + Meditation It is as important to ease out of the cleanse as it is to ease into it. And like the cleanse itself, it’s not just about food.Guided meditation for peace download included…

DAY 18: Dream Expand Create
What do you really really want?Focusing on what we want to attract into our lives and doing things that cultivate happiness, gives us inspiration, purpose, confidence.Determining what I really really REALLY want started by answering several life-changing questions…

DAY 19: Organic vs Non-Organic
How to choose your produce There is a lot of confusion regarding the benefits of eating organic food, so I thought I would try to help shed some light on this area.What does “Organic” mean? Why eat organic?

DAY 20: TRX & Fitness at Home
staying fit at home and while travelling
Today, I am sharing with you one of my favourite fitness discoveries: The TRX. The TRX is functional suspension training that uses bodyweight exercises to develop strength, balance, flexibility and core stability all at the same time.

DAY 21 : Ayurvedic Self-Massage
Free your heart & mind
Self-massage is highly beneficial on all levels. It particularly helpful for lymphatic drainage, aiding the body’s detoxification process.It also a nice, nurturing ritual that can be continued regularly as it helps foster self-love and appreciation– two qualities everyone good use more of…


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page

Day 23 : Motivation Mindset

Hello <>,

Motivation is key to consistency, so I want address this now. I want you be able to continue to apply the principles and practices I’ve shared with you well beyond our 30 days.

Last year, I took an online course with executive coach Brandon Barber (I highly recommend you take the free assessment on his website – super interesting). Part of the course discusses Mental Creation. This really hit home for me.

Mental Creation distinguishes two kinds of motivation: Choice vs Obligation. One is sustainable and uplifting and the other is not.

I don’t know about you, but I don’t like being told what to do even when I am telling myself what to do. Example: “Yasmin, you have to clean the kitchen, and then you HAVE to organize your receipts for GST.”

Yuck. No Thanks. This approach often leads me to procrastinate…

I am now working on a new way of looking at the tasks on my TO DO list. Instead of telling myself, I HAVE TO… I NEED TO… or I OUGHT TO… I say:

I CHOOSE TO…
I WANT TO…
I GET TO…

This simple shift in perception has made me so much more productive and happier.

When you say things like “I need to get my lazy butt to the gym otherwise I’ll never be fit,” how does this make you feel?

Now try this: “I want to do to the gym. I know I will feel so much better afterwards.” How does this make you feel?

Obligation based motivation feels heavy, exhausting, destructive even, whereas choice based motivation feels free, light and energizing. Below the two motivation cycles are compared and outlined more clearly.

Your task? Review your goals and Intention Setting work and make it a “I choose to… I want to… I Get to…” list and then jump into action!

Sending you energy, love & support. You can do it!

PS share your ideas, suggestions and progress on the Facebook page!


To access your account :
Login at www.arbonne.ca
Your account details:
First Name Last Name
Email address on your account:
Email Address
If you don’t know your password, click ‘reset password’
Energy Fizz
Dissolve 1/2 a stick in your water bottle and drink before working out (or cleaning your house). It will pep you right up!



Peppermint Essential Oil

Peppermint is energizing and invigorating!

    • Add to a diffuser to:

    • Invigorate the mind and senses

Apply 1-2 drops to:

  • Bowl of hot water to breathe in deeply and inspire a sense of peace
  • Massage oils, lotions, gels, body washes and shampoos to add an invigorating and energizing scent
  • Bottoms of tired feet to soothe
  • Shower for creating a spa-like relaxation experience
  • Lip balms and body lotions to create a cooling sensation
  • Massage onto head, scalp or a drop to temples to help clear the mind



Motivated by Choice

Getting things done with pleasure




Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 24: About Weight Management

Good Morning <>,

Weight Management is about lifestyle choices and so I’ve included it in the discussion for today, Tuesday and Lifestyle design.

Although you may logically know that weight is “just a number” (and it is really!), it can be a challenge to emotionally reconcile the numbers on the scale, when you feel you it should be different.

Allow me to share a personal story:

Even though I knew was supposed gain weight during pregnancy, I had a certain number of pounds in mind that I believed was “acceptable” weight gain.

I don’t own a scale, so one day during my pregnancy, at about five-months, I decided to weigh myself at the gym and I was shocked and dismayed at how much weight I had gained.

The number on the scale was far more than I expected to gain throughout my entire pregnancy and I was only five months in!

My mind immediately started to play games with me and I started feeling really down on myself.

I am somewhat embarrassed to admit that I spent a good week dwelling on the number on the scale. I wondered how “fat” I would get during my pregnancy and I worried my body would ever return to its previous shape.

    • Then I made a few key decisions :

    • I stopped weighing myself

the number was clearly messing with my head;

    • I strived to make small decisions everyday for my health & my baby’s:

– Eat foods rich in nutrients;
– Moderate exercise 3-4x per wk;

    • I consciously chose to neutralize and replace negative thoughts about my body with empowering thoughts:

Write & burn – letting go exercise;
Repeating affirmations like I am healthy; I am full of energy; I am strong and I am confident.

My best advice for you is to do the same.

Giveaway your scale and free yourself from the numbers game. Go by how you feel which is what’s most important.
Below are further suggestions from guest trainer Jana Sedivec to help us better understand the process of weight management.

PS share your ideas, suggestions and progress on the Facebook page!


COMPLEMENTARY
PRODUCTS

Metabolism Support
This amazing ayurvedic formula helps to boost your digestion, make you feel great and boosts your metabolism.



Evolution Full Control
A wonderful fibre that helps clean out toxins and prevent fluid retention.





Tips for healthy weight management

by Guest Trainer Jana Sedivec


  1. Most important thing is not to be too obsessed with the number on the scale or calculating your calories all day long;
  2. Weight management is about lifestyle changes: no yo-yo’ing, no diets etc.;
  3. Chart your progress by taking your measurements every other week and/ or simply go by how much energy you hand and how you feel;
  4. Go back to the basics…eat whole foods, drink lots of water, avoid sugar and processed foods, avoid eating too late at night and increase fibre!
  5. Use a step counter like a fit bit and you can give yourself a goal to get to 10,000 steps per day;
  6. Your body needs variety so change your exercise program every 2-3 months and see a personal trainer to build you a personalized program to best suit you;
  7. Stick to a routine that works for you and is realistic. A lot of people start too hard too soon and then they crash and don’t get back into it. Make this a lifestyle change;
  8. Baby steps! Each week try and take out the bad stuff and add in the good stuff, nutrition and exercise included. For example, if you crave sweets, instead of reaching for a sugary dessert, choose a delicious smoothie or energy balls;
  9. Circuit training (mix of intervals of cardio and resistance training) is a great workout and keeps the heart rate up and it’s easy to do at home with your body weight if you don’t have any free weight – Check out the program I designed with Yasmin;
  10. A combination of cardio and resistance training is important for the exercise part. Find something that you enjoy;
  11. Get a workout buddy and/ or do a group class 1x/week to help keep you accountable;
  12. Listen to music while you workout to keep you motivated;
  13. Set goals like building enough strength to do 10 pull ups or sign up for a race;
  14. Get yourself a journal and track your food and exercise each day. It’s amazing once we start writing it down usually most people will start to realize what they need to change and how they can do better.
  15. Stay focused on yourself and get to where you feel good about how you look and feel. Everyone has a different body type and you need to embrace it and do the best you can with what you have instead of comparing to others.

ABOUT PROGRESS
Stay patient since it can take a few weeks for your body to start making changes and everyone is different. Most people expect to see results after a week or two but for some they wont start seeing changes until after a month or so! But most people will see an increase in energy and feeling better about themselves almost right away. Once things are going well and are making progress toward your health goals, are eating well and you stick with it, it’s easier to stay motivated and continue on.


About Jana Sedivec
Jana is a personal trainer and owner of Studio Vie, where she offers personal training, small group training and pre/postnatal fitness classes.An all around athlete, she competed at the University of Tulsa, an NCAA division I school in tennis, while earning her degree in Exercise and Sport Science.She has been in the fitness industry for over 15 years and a certified Pre and Postnatal Fitness Specialist working with women for the last 11 years. She is a mom of 3, having trained through all of her pregnancies. She believes not only in helping women get back into shape but in cultivating a sense of community and sharing in her classes.


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 25 : Open Heart & Breathe Easy II

Hello <>,
Wednesday is a Heart & Soul day, so it is the perfect time to explore the heart.

The area of the heart is known as Anahata, a powerful energy centre responsible for:

  • Respiration – intake of prana – lifeforce
  • Cardiovascular system – circulation of prana
  • Feelings of compassion, understanding, love and self-love 

This can be an ultra vulnerable place for a lot of people, as most people tend to curl inward to protect and guard their hearts emotionally and/or physically. This makes the chest tight and actually reduces the vibrational or energetic frequency of the heart centre.

Breath is a key function of the heart chakra, as the lungs and heart work together. Conscious breathing helps to lighten the load of the heart both on a physical and emotional level.

Of course, paying attention to your posture and to your breath is helpful. Pranayama (or breathing exercises) also works wonders on the heart.

Previously, I recommended alternate nostril breathing and kapalabhati pranayam. These are great.

Today, we will look at two other great breathing exercises (below) as well as other techniques to expand the forth chakra.

Kindly see below.

Blessings,

PS share your ideas, suggestions and progress on the Facebook page!


Sweet treats for the heart & soul

Chocolate Protein Protein
(so awesome)



Chocolate Protein Energy Balls

  • 4 scoops Arbonne Protein 
  • 2 cups dry or toasted oats,
  • 2 tsp ground chia
  • 1/3 cup coconut (optional)
  • 1/2 cup almond butter or tahini
  • 1/2 cup coconut oil 
  • 1/2 cup honey
  • 1/2 cup cacao nibs 
  • 1/3 cup raw cacao powder



Practices to Enhance the Energy of your Heart

How to expand the physical & emotional heart


 

 


Other key practices that help expand the physical and emotional heart:

  • Set good intentions – create positive, uplifting affirmations like the ones we did at the beginning of this 30 Day Program;
  • Let go – do the write & burn exercise.
  • Practice gratitude – it opens the heart in so many ways; see the gratitude practices previously described;
  • Practice self-love – be as kind to yourself as possible. Practice the ayurvedic self-massage;
  • Invest time doing things you love – consult your Goal Sheet from the start of this program and Dream & Expand, practice what uplifts your heart & soul ;
  • Meditate – Close your eyes and focus on your breath. Listen, feel & appreciate your heat beat;
  • Do chest opening poses like fish, cobra, inverted plank, triangle, dancer, etc.

Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 26 : Simple Food Plan

Good Morning <>!

Hope this email finds you well. Today we are discussing Nutrition.

Now that you have completed your cleanse, what do you do?

To keep things simple I developed a system of eating well.

FOOD PLAN – Here are my tips :

  • Plan: 3 meals + 2 snacks + water & herbal tea = awesome for digestion & energy
  • Routine: Eating at the same time trains your body & digestive system;
  • Simple food: Eat the same types of meals;
  • Plant-based: For good health, make ~80% of your diet plant-based;
  • Take time to eat: Focus & enjoy! This will solve 75% of your health issues;
  • Choose whole foods vs packaged food: Instead of counting calories, count nutrients;

Below is a simple food & meal plan. Click here for more info.

Blessings,

PS share your ideas, suggestions and progress on the Facebook page!

EASY SNACK!

NEW – Arbonne Protein Snack Bars – 10g Protein & only 5g Sugar!


Chocolate + Sea Salt


Cranberry & Pumpkin Seed
(see comparison chart below)


DAILY PLAN
Leave a 12-14 hours between the last thing you eat at night and the first thing you eat in the morning. Your system needs this rest.MORNING TONIC
Greens Balance
1 scoop of Greens + 1/2 Energy Fizz + 1/2 Lemon or Lime juice with water at room tempBREAKFAST
Protein Skake
1-2 scoops of Protein Powder with 1/4-1/2 scoop Fibre Boost + Good Fats + 1/2 (unsweetened) Almond Milk + 1/2 waterGOOD DIGESTION
Digestion Plus
Take 1/2 of Digestion Plus (probiotics & enzymes) before lunch & dinner with water.AFTERNOON & EVENING
Energy Fizz
Instead of reaching for a coffee and something sweet mid-afternoon, have 1/2 -1 Energy Fizz stick in water + a healthy snack (apple, nuts, hummus & veggies or a protein bar).Arbonne Herbal Tea
Calming & detoxifying – 1 teabag makes at least 500ml of tea. Make a pot and enjoy a relaxing cup or two this afternoon after lunch or evening after dinner. This also makes a fantastic ice tea!


Simple Meals for Maximum Nutrition

You may already have your personalized food plan, in which case, you can follow this. If not, below are some suggestions for simple meals.

REPEAT

To foster healing, it is also recommended to limit the variety of foods we eat and the activities we do. Keep things simple, sweetie. Don’t be afraid of repetition.

CHOOSE

Fresh fruit & veggies, high quality first cold-pressed oils, seeds, super foods,
whole grains (low or no gluten), lentils, organic eggs (& meat).




BREAKFAST IDEAS
Smoothie : Protein powder + Fibre Boost + Almond or coconut milk (unsweetened) + water;
Warm cereal: Oatmeal (gluten-free) or quinoa + seeds + coconut oil + 1 fruit (berries);
Eggs (2-3 egg whites & 1 yolk) + black beans or lentils + 2 veggies.


LUNCH IDEAS
Lunch Bowl:: Grain (rice or quinoa) + 3-4 steamed veggies + protein (seeds, nuts, lentils, tofu, organic chicken, wild caught fish or egg)
Soup or Stew: Lentil soup, vegetable bean soup, chicken vegetable (bone broths are good too)
Salad (if you can digest): 1-2 leafy greens (baby kale, spinach, arugula) + 3-4 veggies + protein


DINNER IDEAS
Keep it light : See lunch suggestions, but keep it light and finish eating by 8pm latest.
WPlant based: Make sure that two out of three meals are vegetarian. (Animal protein should represent only a small portion of your daily consumption.)


SNACKS & SWEETS
Super Food Trailmix:: Walnuts, Almonds, Pumpkin seeds, Sunflower seeds, Goji berries, coconut, raw cocoa nibs, etc.
Veggies & hummus
Organic Dark Chocolate: 70-80%
Fruit: Apple, berries, Sweet Orange, Grapes (max 2-3 fruit a day)
Arbonne Protein powder with water
Arbonne Protein Snack Bars (see below)

Comparing Snack Bars

Some “processed” or “convenience” foods like snack bars are way better then others…


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 27: Core Strength

Hello <>,
How are you?

Today, as part of Friday’s fitness and movement theme, we look at core strength and also the work of the third chakra, known as the solar plexus chakra or manipura.

Our third chakra is at the core of our being. It’s is our centre, both physically and emotionally. It’s our gut and our gut feelings. It’s our strength and courage. The energy in this centre comes from our “inner fire” called agni.

Agni is the fire of our digestion that transforms food into energy. It is also the fire that stirs motivation, ignites passion and drives us to move forward and reach our goals.

Manipura is the “shining gem” at the centre of our being. It is who we are, who we really really are at our core. 🙂

We can work on balancing the energy of our third chakra in the following ways:

Balancing the Solar Plexus Chakra :

  • Let go & Release tension
  • Improve your digestion
  • Develop Core Strength
    are two Core Strengthening sequences by yours truly + the instruction audio recording available for download.

Blessings,


To access your account :
Login at www.arbonne.ca
Your account details:
<> <>
Arbonne ID #*|MMERGE3|*
If you don’t know your password, click ‘reset password’The products that BEST complement today’s practice:
ThermoBooster
Although designed for weight management, this product revs your metabolism and is very helpful for digestion.
PhytoSport After Workout
After Workout helps you recover from exercise faster! It “delivers an ideal (2:1:1) ratio of branched-chain amino acids”, which assist in building lean muscle tissue.


Core Strength Yoga Practices

download the guided audio below



Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 28 : Nadis & Letting Energy Flow

Hello <>!

How are you? Today is Saturday and we are talking about Energy.

In yoga and ayurveda, we often refer to energy centres & channels called Nadis. Nadis are responsible for giving vitality to every cell in the body.

The word “Nadi” comes from the Sanskrit word “Nad”, meaning flow or motion. According to the ancient Tantric texts, it is believed that there are 72,000 nadis in the body.

The biggest centres are the chakras and there are also larger concentrations of nadis at the joints, in the hands & feet and at the sense organs: eyes, ears, nose, lips and tongue.

When the nadis are clear, energy flows easily to the cells and health is optimized. When the nadis are blocked, we become weak and ill. Stress, unhealthy lifestyle habits and trauma obstruct the nadis.

See below for ways to clear the nadis and increase your flow of energy.

What daily habits bring you energy?

xx

PS share your ideas, suggestions and progress on the Facebook page!


Sleep on time
Relax
Journal
Plan for tomorrow
Quality time & quality dinner
Let go
Exercise – Move your body
Go outside, play, enjoy
Hydrate with water & herbal tea
Gratitude Practice
Complete your tasks
Nourishing Lunch
Focus on 1 at a time – set timer
Prioritize 3 important tasks
Breakfast Smoothie
10 Sun Salutations
Meditate & Breathe
Morning Greens
Wake up early
Gratitude Practice
Set an intentionREVIEW OF DAILY HABITS




Let your Energy Flow

How to clear your energetic channels


Ways to clear the nadis and balance your energy

  • Right Intention 
  • Yoga
  • Alternate Nostril Breathing
  • Ayurvedic Self Massage 
  • Cleansing & Improving Digestion
  • Consuming healthy food & healthy products
  • Exercise & nature appreciation

 


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 29 : Program Review

Hello <>!

Hope you are well. We have only one day left of our 30 Day Healthy Living program and since it’s Sunday, I would be so grateful in you would provide some feedback about what your liked and didn’t like about the program.



Thank you and enjoy the rest of your Sunday! Which of the following will you do today?

 


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page.

Day 30 & Beyond: Week 4 Review

Congratulations <>!

You have made it to Day 30 and beyond!!

I sincerely hope you are more inspired, energized and feel great!

This is just the beginning and I encourage you to keep going, keep digging deeper.

May you be healthy.

May you be happy.

May you be fulfilled in your life & life’s work.

May you be kind to yourself & others.

May you choose to be great everyday, even when it is tough.

May you be your best advocate.

May you be disciplined to make the best decisions for you now and in the future.

May you be adventurous and safe.

May you be encouraging to yourself & others.

May you be focused and strong.

May you smile and share your light with others easily.

Lastly, remember that healthy living is the process of making a series of small decisions everyday that support your wellbeing.

If you fall out of routine, just start again. Every moment is an opportunity to start over.

Below is your review of week 4 🙂

Please send me your weekly update if you haven’t already and I love it when you post your updates on our private facebook page.

Please take the survey and let me know your thoughts about your experience!
CLICK HERE

Much love,

PS Reminder that you probably have a credit and/or a free shipping voucher that expires at the end of this month. Happy to help you choose some stuff that will suite you.


PRODUCT REVIEW
What to do now – continue!
1- Greens Balance with H2O first thing in the am upon rising – greens + antioxidants help you manage the effects of stress;
2- Protein & Fibre Boost in Breakfast Smoothie or own its own with water and almond milk – good as a snack;
3- Herbal Detox Tea during the day after meals – helps digestion & is a gentle liver cleanse;
4- DigestionPlus 1/2 stick before lunch & dinner – probiotics good for your digestive system;
5- Energy Fizz in morning with Greens or afternoon pick-me-up or pre-workout – electrolytes for hydration;

NEW PROGRAM EACH MONTH


I will now be offering this program every month starting on the first Saturday of the month. I would love your feedback and referrals!


DO YOU WANT TO CONTINUE?
If yes, just let me know and we will restock the things you are out of.


Week 4 Review



DAY 23: Motivation Mindset
Motivation is key to consistency, so I want address this now. I want you be able to continue to apply the principles and practices I’ve shared with you well beyond our 30 days.
There are two kinds of motivation: Choice & Obligation. One is sustainable and uplifting and the other is not…

DAY 24: About Weight Managment
with guest trainer Jana Sedivec Although you may logically know that weight is “just a number” (and it is really!), it can be a challenge to emotionally reconcile the numbers on the scale, when you feel you it should be different.
Some tips for health weight management…


DAY 25 : Open Heart & Breath Easy II
Practices to Enhance the Energy of your Heart
Breath is a key function of the heart chakra, as the lungs and heart work together. Conscious breathing helps to lighten the load of the heart both on a physical and emotional level…

DAY 26: Simple Food Plan
A simple system of eating well
Now that you have completed your cleanse, what do you do?You may already have your personalized food plan, in which case, you can follow that. If not, below are some suggestions for simple meals.

DAY 27: Core Strength
Core Strength Yoga Practices
Our third chakra is at the core of our being. It’s is our centre, both physically and emotionally. It’s our gut and our gut feelings […] Develop Core Strength & download two core sequences…
DAY 28 : How to Open Nadis & Improve Energy
Nadis are responsible for giving vitality to every cell and system in the body.When the nadis are clear, energy flows easily to the cells and health is optimized. When the nadis are blocked, we become weak and ill. Stress, unhealthy lifestyle habits and trauma obstruct the nadis.
DAY 29: Program Review & Feedback
Sunday is a time to review & renewPlease take the survey and let me know your thoughts about your experience!
CLICK HERE


Is this helpful, inspiring, energizing for you?
Do you have questions? Is there anything you’d like to share or contribute?
Love to hear from you.
Join the conversation on our private Facebook Page