101 Uses For Essential Oils

Essential Oil Uses for Cleaning and Home

All-purpose cleaner: Add three drops each of lemon oil and tea tree oil to a few ounces of warm water, then spray countertops to naturally disinfect.

Natural mosquito repellent: Combine one drop each of lemongrass oil, citronella oil and eucalyptus oil with one teaspoon of coconut oil to make natural bug spray and rub on exposed skin. Reapply as needed.

Sports gear: If your kids play sports, add two drops each of tea tree oil and lemon essential oil to one quart of warm water; next add four tablespoons of baking soda and mix. Use to clean ripe jerseys, cleats and sports gear.

Clean air: Diffuse cinnamon essential oil in the air and enjoy its anti-microbial properties.

Homemade peppermint patties: Use peppermint oil, coconut oil, dark chocolate and raw honey to make real peppermint treats.

Washing machine: Add 10-20 drops of your favorite scent per load.

Vacuum cleaner: Add 5-10 drops of your favorite oil in your vacuum bag or dust container.

Homemade sunscreen: Mix coconut oil, zinc oxide, shea butter, helichrysum oil and lavender essential oil, then store in a squeeze bottle to make homemade tax-free sunscreen.

Eliminate shower curtain scum: Using a 16-ounce spray bottle, use four drops of eucalyptus essential oil and four drops of tea tree oil (melaleuca) with warm water; spray onto your shower for natural mold killing action.

Clean burnt pans: Use a few drops of lemon oil and some boiling water to help remove burnt food from pots and pans.

Wonderful smelling home: Diffuse clove, rosemary and orange essential oils when guests come over, and they will talk about how amazing your house smells.

Carpet cleaner: Mix 20 drops of tea tree oil with Borax for homemade carpet powder.

Kill pests: Spray orange essential oil and clove oil to kill pests on contact.

Lavender cake: Mix coconut flour, raw honey, organic eggs and lavender essential oil and bake at 350 degrees.

Eliminate mold: Add tea tree oil to your diffuser to kill mold and other pathogens in the air.

Christmas scent: Add a drop of pine, sandalwood or cedarwood oil on a fire log about 30 minutes before burning.

Reduce anxiety: Diffuse lavender essential oil around your home to reduce feelings of stress and tension.

Spiritual enlightenment: Diffuse frankincense essential oil while praying, meditating or reading to increase spiritual awareness.

Bathtub scrub: Mix one-half cup of baking soda, one-half cup of vinegar and five drops of bergamot or lime oil; use as a scrub for a sink or bathtub.

Freshen trash can: Put a cotton ball with two drops each of lemon oil and tea tree oil at the bottom of the trashcan to help decrease the odor and detoxify.

Wash produce: To clean fruit and vegetables, add two drops of lemon oil to a large bowl of water then wash.

Clean kitchen smell: Add a few drops of clove, cinnamon or citrus essential oil to a simmering pan of water to get rid of cooking odors.

Bathroom freshener: Put a cotton ball soaked in lime or lemon oil behind the toilet for a bathroom refresher.

Purify fridge: To freshen up the fridge or freezer when cleaning, add a few drops of lime, grapefruit or bergamot oil to the rinsing water.

Mint tea: Use 1-2 drops of peppermint essential oil in your favorite tea for a hint of mint.

Eliminate smoke: To remove cigarette smoke, put four drops of rosemary, tea tree and eucalyptus oil in a spray bottle and spray around the house.

Detoxify the air: Add peppermint and eucalyptus oil to a gallon of paint to dispel fumes.

Get rid of shoe smell: To remove the smell from shoes, add a few drops of tea tree oil and lemon oil to freshen them up.

Bridal shower gift: For a cute bridal shower gift, create a “love potion” with essential oils. Use 20 drops of sandalwood, and four drops of cocoa, vanilla and rose oil to unscented lotion.

Baby shower gift: Give a wall diffuser with a lavender scent to calm the mom and baby.

Flavored lemon water: Use 2-3 drops of lemon oil in water for a delicious citrus flavor.

Cleaner dishes: Add a few drops of lemon oil to the dishwasher before washing for a spot-free rinse.

Physician kit: Makeover your medicine cabinet and create a family physician kit with essential oils of lavender, lemon, peppermint, tea tree, oregano and frankincense.

Essential Oil Uses For Spa and Relaxation

Improve sleep: Lavender oil can alleviate insomnia. Sprinkle a few drops on your pillow to help you fall asleep.

Body butter lotion: Mix coconut oil, shea butter, magnesium oil and essential oils for moisturizing body lotion.

Homemade lip balm: Combine coconut oil, beeswax and lavender oil for an amazing healing balm for chapped lips.

Relieve tension: Help to relieve anxiety by using a single drop of lavender oil on your hands, rub together, and cup your hands to your nose and let the smell flood your senses.

Massage therapy: Use a few drops of cedarwood or lavender oil, mixed with an unscented lotion during a relaxation massage.

Immediate relaxation: Apply 2-4 drops of chamomile, lavender and peppermint essential oil to your temples for a cooling effect and immediate relaxation.

Detox bath: Mix lavender oil, epsom salts and sea salt to a warm bath to cleanse and rejuvenate the body.

Sauna therapy: Add two drops of your favorite essential oil into two cups of water in a sauna.

Calm upset child: Help sooth and calm children by adding lavender or chamomile to their stuffed animals.

Foot bath: Add a few drops of lemon or eucalyptus oil to a large bowl of warm water to help soothe the feet.

Improve depression: To boost mood and relieve depression, add rose oil to baths, inhalations and diffusers to improve mood.

Yoga and Pilates: To relax during yoga or meditation, inhale lavender or sandalwood before class. Also, mix clove and citrus essential oil to clean yoga mats.

Mint chocolate cocoa: Add 2-3 drops of peppermint oil to hot cocoa for instant minty chocolate!

Essential Oil Uses for Skin and Beauty

Reduce cellulite: Mix five drops of grapefruit essential oil with two teaspoons of coconut oil and massage into dimpled areas.

Natural perfume: Use 1-2 drops of jasmine essential oil on your wrist as a fresh natural fragrance. Lavender and vanilla also agree with most women, while cypress and clove work well for men’s cologne.

Acne face wash: To get rid of acne, make a homemade face wash by mixing tea tree oil (melaleuca) with raw honey and rub on your face. Then rinse off with water.

Freshen breath: Use a drop of peppermint essential oil for a natural way to freshen breath.

Homemade shampoo: To make homemade shampoo, mix lavender oil, rosemary oil, aloe vera gel and coconut milk. Use as you would regular shampoo. It lasts 2-4 weeks.

Homemade deodorant: Combine coconut oil, beeswax and your favorite essential oils like cedarwood and clove oil for men and lavender and tea tree oil for women.

Sugar scrub: Mix a few drops of an essential oil with almond oil and rock salt or sugar to make your own salt or sugar scrub.

Homemade toothpaste: Combine sea salt, baking soda, coconut oil and xylitol with peppermint essential oil to make  homemade remineralizing toothpaste.Then brush.

Body spray: Add 5-10 drops to four ounces of water and use as a fragrant body spray.

Itchy scalp: Add lavender, cedarwood or basil essential oil to shampoo to reduce itching.

Thicken hair: Add rosemary to shampoo to naturally thicken hair and increase volume.

Strengthen nails: Mix 10 drops of frankincense, myrrh and lemon essential oils into two tablespoons of vitamin E oil, then rub on cuticles.

Reduce wrinkles: Mix 3-5 drops of sandalwood, geranium, lavender and frankincense essential oils with an unscented lotion and apply to face. Avoid applying to eyes.

Teeth whitener: Combine lemon essential oil, coconut oil and fresh strawberries, then rub on your teeth. Rinse after two minutes.

Cure dandruff: Mix five drops of rosemary and lavender essential oils with three tablespoons of unscented oil. Massage into your scalp and leave on for 10 minutes. Shampoo mixture out.

Reduce stretch marks: Mix five drops of frankincense, myrrh and grapefruit essential oils with coconut oil and apply to stretch marks.

Facial scrub: Mix one-fourth cup yogurt, one-fourth cup cornmeal, and five drops of patchouli, grapefruit and lavender oil. Apply to face and wash off.

Natural skin toner: Mix eight ounces of water with two drops of lavender, geranium and frankincense.

Deep hair conditioner: Mix 15 drops of rosewood with five drops of sandalwood and lavender into unscented oil. Place mixture in a small plastic bag and dunk into warm water to heat up. Apply to hair and wrap for 20 minutes. Shampoo as usual.

Reduce age spots: Put on frankincense essential oil three times daily directly on skin to improve sun spots and age spots.

For oily hair: Mix 10 drops of ylang ylang, lime and rosemary oil with two ounces of unscented oil. Massage it scalp 2-3 times per week. Wash out as usual.

Heal dry cracked feet: Add three drops of lavender oil to two tablespoons of coconut oil. Apply to the feet at night and put on some socks.

Relieve nausea: Breathe in peppermint oil through your nose to alleviate nausea, and also apply to your neck and upper chest. Ginger and lavender may also help.

Essential Oil Remedies and Natural Medicine

Migraine headache relief: Try combining a few drops of lavender oil and peppermint oil and apply to temples to help with headaches and migraines.

Reduce cough or sinusitis: Eucalyptus oil is known for its powerful ability to fight coughs and open airways. Add a few drops into steaming hot water or diffuser. Inhale to help clear nasal passage.

Repair broken bones: To support healing of broken bones, apply helichrysum, fir and cypress essential oils.

Heal burns: Mix lavender oil with aloe vera to treat burns.

Soothe bug bites: Use lavender oil for bug bites and stings.

Improve digestion: Take ginger oil, peppermint oil and fennel essential oil to support digestion and healing leaky gut.

Bronchitis and asthma remedy: Make a homemade vapor rub by combining eucalyptus, peppermint and coconut oil. Rub on your chest and neck.

Treat bruises: Use essential oils as a hot compress to treat bruises or other wounds. Add five drops of lavender and five drops of frankincense to four ounces of hot water and soak. Apply to affected area.

Improve concentration: Inhale bergamot, grapefruit or peppermint oil to increase concentration during the day.

Sore feet soak: Add 10 drops of peppermint oil with a tablespoon of Epson salt and add to a warm-water foot bath.

Reduce teeth grinding: Massage 1-3 drops of lavender on the bottom of the feet and behind ears before bed.

Relieve PMS: Mix two drops of sage, basil and rosemary, then apply to a warm, moist hand towel and apply to abdomen.

Eczema and psoriasis cream: To treat eczema, psoriasis or red dry skin, apply a mixture of lavender essential oil with shea butter.

Improve circulation: Add 8-10 drops of grapefruit essential oil to warm bath water.

Relieve hangover symptoms: Add six drops each of juniper berry, cedarwood, grapefruit, lavender, rosemary and lemon oil into a warm bath.

Curb food cravings: Inhale peppermint and cinnamon oil to reduce your appetite and balance blood sugar.

Energize your workout: Inhale peppermint oil before a workout to reduce fatigue.

Reduce fever: Add 1-3 drops of eucalyptus, peppermint and lavender to a cool cloth and sponge the body.

Relieve motion sickness: Use peppermint, lavender and ginger oil to reduce motion sickness.

Arthritis relief: Mix two drops of wintergreen, cypress and lemongrass into an unscented lotion. Massage into affected areas.

Treat ringworm: Combine three drops of tea tree oil with coconut oil and massage over the affected area twice a day.

Head lice cure: Mix three drops of thyme, lavender and eucalyptus oil with unscented oil and apply to scalp. Cover head with a shower cap and leave on for 30 minutes. Shampoo out.

Heal blistered skin: Mix two drops of tea tree oil with two drops of unscented oil and apply to the blistered area up to five times per day.

Soothe a sunburn: Combine lavender or chamomile oil with one tablespoon of coconut oil and apply to the skin with a cotton ball to reduce swelling and pain.

Treat poison oak or poison ivy: Mix three drops of peppermint oil with unscented oil and apply to affected area.

Lose weight: Combine grapefruit, ginger and cinnamon oil and take as a supplement three times daily to support metabolism.

Boost immune system: Mix one drop of oregano oil with four drops of carrier oil and rub on the bottom of your feet before flying on a plane.

Achy muscle rub: Mix eucalyptus, wintergreen and cypress with an unscented lotion or coconut oil and apply to muscles.

Reduce morning sickness caused by pregnancy: Add a few drops of wild orange, lemon or ginger oil to a handkerchief and inhale.

Improve allergies: Rub frankincense and lavender on your palms and inhale deeply to relieve itchy eyes and throat.

Kick a cold fast: Take three drops of oil of oregano and frankincense three daily for one week.

Reduce back and neck pain: Combine peppermint, cypress and ginger oils with cayenne pepper and coconut oil for a homemade pain relieving muscle rub.

The Importance of Punctuality

Being punctual strengthens and reveals your integrity. 

If you tell someone that you will meet them at a certain time, you have essentially made them a promise. And if you say you’ll be there at 8:00, and yet arrive at 8:15, you have essentially broken that promise. Being on time shows others that you are a man of your word.

Being punctual shows you are dependable. 

A person can always be found at their post, carrying out the duties needful for that time. People know they can rely on such a person – if they says they will be there, they'll be there. But if a person is not punctual, others cannot depend on them — they do not know where this person will be when they need them. Their associates will begin to feel they cannot organize their own time, and these doubts will seep into matters beyond the clock, as it naturally raises the question: “If him or her is careless about time, what else are they careless about?”

Benjamin Franklin once said to an employee who was always late, but always ready with an excuse:  “I have generally found that the man who is good at an excuse is good for nothing else.”

Being punctual builds your self-confidence. 

Showing up on time not only tells other people you are dependable, it teaches you that you can depend on yourself. The more you keep the promises you make, the more your self-confidence will grow. And the more you gain in self-mastery, the less you will be at the mercy of your compulsions and habits, and the more in control of your life you will feel.

Being punctual assures you’re at your best. 

After riding someone’s bumper, speeding like a maniac, scanning for cops, and cursing at red lights, it’s hard to then turn your focus to making a presentation at a meeting or charming a date – you’re shaky and depleted from the adrenaline and stress. But when you show up on time, better yet a little early, you have a few minutes to collect your thoughts, review your materials, and get your game face on.

Being punctual builds and reveals your discipline. 

The punctual person shows that they can organize their time, that they pays attention to details, and that they can put aside this to do that – they can set aside a pleasure to take care of business.

Being punctual shows your humility. 

That bumper sticker maxim: “Always late, but worth the wait” shows that tardiness and an overestimation of one’s worth sometimes go hand in hand. People will be glad to see you when you arrive, but they would have been gladder still had you come on time.

Being punctual shows your respect for others. 

Being late is a selfish act, for it puts your needs above another’s. You want an extra minute to do what you’d like, but in gaining that minute for yourself, you take a minute from another, which is why….

Being late is a form of stealing. 

That’s a tough truth, but it’s a truth nonetheless. When you make others wait for you, you rob minutes from them that they’ll never get back. Time they could have turned into money, or simply used for the things important to them. In coming to meet you at the agreed upon hour, they may have made sacrifices – woken up early, cut short their workout, told their kid they couldn’t read a story together – and your lateness negates those sacrifices. If you wouldn’t think of taking ten dollars from another person's wallet, you shouldn’t think of stealing ten minutes from him either. Being punctual shows you value time yourself, and thus wouldn’t think of depriving others of this precious, but limited resource.

Being late disturbs the experiences of other people. 

Your tardiness not only robs others of their time, but of the fullness of their experiences as well. The student who interrupts a professor in the middle of his lecture; the family which climbs over you to get to their seats at the middle of the row in the theater; the man who opens the creaky door in the middle of a eulogy. When an old man was once asked why he had been so punctual in arriving at his church on time for decades, he replied, “I made it my religion not to disturb the religion of others.”

Being late strains your relationships. 

When you’re late in meeting other people, it makes them feel under-valued, that whatever you couldn’t pull yourself away from was more important or that they didn’t mean enough to you to warrant allotting sufficient time to arrive on schedule. The guest who flies in to see you feels like a dope standing at the airport alone, your date feels awkward sitting at the restaurant by themselves, and your child feels abandoned as she waits with her teacher for you to arrive, all the other children having already been picked up from school.

Being late hurts your professional career. 

Whether you’re an employee or in business for yourself, being late can hinder your professional success. Many companies have strict policies about punctuality — get a few write-ups and you’re gone. Of course, if you arrive late to the job interview, you probably won’t land the position in the first place. And if you’re trying to win over a new client, arriving ten minutes late isn’t going to get things off on the right foot, in the same way that promising to get something to him by a certain date and then failing to do so, may have him looking elsewhere for your services.

Being late takes a toll on your life. 

Always running behind simply hurts you in all areas of your life. It results in lost opportunities: missing a plane, missing a meeting, missing an important part of a lecture, missing a wedding. It creates stress and can lead to car accidents and traffic tickets. It results in embarrassment and forces you to come up with excuses for why you’re late, putting a strain on your honesty. Basically, it makes your life more complicated; for those seeking to simplify their lives, cultivating punctuality is an essential part of that path.

13 Things You Should Give Up If You Want To Be Successful

1. Give Up On The Unhealthy Lifestyle

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

If you want to achieve anything in life, everything starts here. First you have to take care of your health, and there are only two things you need to keep in mind:

1. Healthy Diet
2. Physical Activity

Small steps, but you will thank yourself one day.

2. Give Up The Short-term Mindset

“You only live once, but if you do it right, once is enough.” — Mae West

Successful people set long-term goals, and they know these aims are merely the result of short-term habits that they need to do every day.

These healthy habits shouldn’t be something you do; they should be something you embody.

There is a difference between: “Working out to get a summer body” and “Working out because that’s who you are.”

3. Give Up On Playing Small

“Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. It is not just in some of us; it is in everyone, and as we let our light shine, we unconsciously give others permission to do the same. As we are liberated from our fear, our presence automatically liberates others.” - Marianne Williamson

If you never try and take great opportunities, or allow your dreams to become realities, you will never unleash your true potential.

And the world will never benefit from what you could have achieved.

So voice your ideas, don’t be afraid to fail, and certainly don’t be afraid to succeed.

4. Give Up Your Excuses

“It’s not about the cards you’re dealt, but how you play the hand.”

― Randy Pausch, The Last Lecture

Successful people know that they are responsible for their life, no matter their starting point, weaknesses, and past failures.

Realising that you are responsible for what happens next in your life is both frightening and exciting.

And when you do, that becomes the only way you can become successful, because excuses limit and prevent us from growing personally and professionally.

5. Give Up The Fixed Mindset

“The future belongs to those who learn more skills and combine them in creative ways.” ― Robert Greene, Mastery

People with a fixed mindset think their intelligence or talents are simply fixed traits, and that talent alone creates success — without effort. They’re wrong.

Successful people know this. They invest an immense amount of time on a daily basis to develop a growth mindset, acquire new knowledge, learn new skills and change their perception so that it can benefit their lives.

Remember, who you are today, it’s not who you have to be tomorrow.

6. Give Up Believing In The “Magic Bullet.”

“Every day, in every way, I’m getting better and better” — Émile Coué

Overnight success is a myth.

Successful people know that making small continual improvement every day will be compounded over time, and give them desirable results.

That is why you should plan for the future, but focus on the day that’s ahead of you, and improve just 1% every day.

7. Give Up Your Perfectionism

“Shipping beats perfection.” — Khan Academy’s Development Mantra

Nothing will ever be perfect, no matter how much we try.

Fear of failure (or even fear of success) often prevents us from taking an action and putting our creation out there in the world. But a lot of opportunities will be lost if we wait for the things to be right.

So “ship,” and then improve (that 1%).

8. Give Up Multi-tasking

“You will never reach your destination if you stop and throw stones at every dog that barks.” ― Winston S. Churchill

Successful people know this. That’s why they choose one thing and then beat it into submission. No matter what it is — a business idea, a conversation, or a workout.

Being fully present and committed to one task, is indispensable.

9. Give Up Your Need to Control Everything

“Some things are up to us, and some things are not up to us.” — Epictetus, Stoic philosopher

Differentiating these two is important.

Detach from the things you cannot control, and focus on the ones you can, and know that sometimes, the only thing you will be able to control is your attitude towards something.

Remember, nobody can be frustrated while saying “Bubbles” in an angry voice.

10. Give Up On Saying YES To Things That Don’t Support Your Goals

“He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” — James Allen

Successful people know that in order to accomplish their goals, they will have to say NO to certain tasks, activities, and demands from their friends, family, and colleagues.

In the short-term, you might sacrifice a bit of instant gratification, but when your goals come to fruition, it will all be worth it.

11. Give Up The Toxic People

“You are the average of the five people you spend the most time with.”

― Jim Rohn

People we spend the most time with, add up to who we become.

There are people who are less accomplished in their personal and professional life, and there are people who are more accomplished than us. If you spend time with those who are behind you, your average will go down, and with it, your success.

But if you spend time with people who are more accomplished than you, no matter how challenging that might be, you will become more successful.

12. Give Up Your Need To Be Liked

“The only way to avoid pissing people off is to do nothing important.” — Oliver Emberton 

Think of yourself as a market niche.

There will be a lot of people who like that niche, and there will be individuals who don’t. And no matter what you do, you won’t be able to make the entire market like you.

This is entirely natural, and there’s no need to justify yourself.

The only thing you can do is to remain authentic, improve and provide value every day, and know that the growing number of “haters” means that you are doing important things.

13. Give Up Your Dependency on Social Media & Television

“The trouble is, you think you have time” — Jack Kornfield

Impulsive web browsing and television watching are diseases of today’s society.
These two should never be an escape from your life or your goals.

Unless your goals depend on either, you should minimise (or even eliminate) your dependency on them, and direct that time towards things that can enrich your life.

Is B12 Deficiency The Cause of Your Fatigue and Anxiety?

Vitamins for Energy

The main vitamins for energy are the 

B group of eight water-soluble vitamins. The facts about vitamins teach us that, as water-soluble vitamins, they are not stored in the body in appreciable amounts and are depleted quickly, thus making it important for us to take supplements.

Sources of B vitamins are turkey, tuna, shellfish, salmon, whole grains, wheat germ, leafy vegetables, bananas, brown rice, egg yolk, and low-fat dairy.

It's best to take vitamins for energy in the morning with breakfast. Drinking, can equip the body with enough energy and vigor to carry on tasks during the day with ease and enthusiasm.

The benefits of juicing include unlocking the nutrients of raw foods, preserving enzymes found naturally in the food (which are otherwise destroyed by heating), detoxifying the body by the antioxidant effect, and providing ample energy and an uplift in mood.

Juices also serve as meal replacement, and dieters often claim that the ideal way to lose weight is to drink juice for health and optimum nutrition while also suppressing hunger pangs.

Benefits of Vitamin B
The facts about vitamins in the B group show that they are important for energy, hair growth, brain, and memory health.

Vitamin B12 is especially responsible for the functioning of all metabolic processes and to maintain the nervous system. It’s deficiency causes tiredness, fatigue, tingling and numbness in the hands and feet, loss of memory, anemia, and confusion.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

According to the Mayo Clinic the recommended dietary amounts of vitamin B12 vary. 

Experts recommend 2.4 micrograms a day if you are 14 or older, 2.6 micrograms if you are pregnant and 2.8 micrograms a day if you are breastfeeding

Tips From The Pros For Healthy Living

Have you ever wondered what the fitness professionals tell their clients? One of the best parts of my job is getting to work with and around so many amazing fitness professionals.  I reached out to some of the best trainers I know and asked them to share some simple tips for healthy living and, wow, did they deliver!  Below you will hear from nine amazing trainers & and learn what advice they give their own clients about getting & staying healthy.

#1 Erin Fergus:  Starting off with a bang, this incredible lady is a vegan bodybuilder. Yep, you heard that right! She fights for animal rights as hard as she kicks butt in the gym. She is also the Program Director for the Personal Trainer program at Greenville Technical College. If you want to follow her as she trains for her next contest (and see that you don't need meat to get buff) follower her on Facebook or Instagram. Here are her tips for healthy eating:

• I think one of the most important things to help anyone who is trying to reduce calories or limit portions is maximizing the enjoyment of food. This includes using nice plate ware that is small enough that the meal appears larger, cooking food in the oven or stove top instead of the microwave, using your favorite seasonings, setting the table (and vowing to not eat standing at the counter!), cutting the food into small bites, chewing thoroughly while paying attention to the flavors. The most effort put into the preparation, the more you want to enjoy it. The longer you can linger and savor the food, the more likely you will feel fully satisfied with one healthful portion of that meal. 
• My goal in the morning is to spend no more time getting myself ready for the gym than it takes to feed and let the dogs out. My favorite ways to speed up the process and make sure I’m motivated is by taking five minutes on the weekend to set out all my workout clothes for the week and a couple minutes each night to pack my gym bag and set it by the door. Another time saver is to make “overnight oats” – mix in your milk of choice the night before and refrigerate. When heated, the oatmeal will be creamier and more enjoyable.
• Watch the patterns of your grocery store or ask the staff for when produce is marked down. Every Monday, I’m able to get all sorts of fruits, vegetables and tofu for slashed prices and just need to be eaten within the week. It feels good to save money AND keep food from going to waste!
• If you dread grocery shopping, make the experience quick and organized. I can’t stress enough how important it is to have a list and to not arrive hungry; those steps greatly reduce temptations. You can also set a budget for each trip. Think about the store layout as you park and walk in so you can purposefully move from one item to the next. If you want to really make it a game, you can time yourself from walking in to checking out. Or you could do what I do – listen to an audio book to escape a little during a chore that can be monotonous.
• Challenge yourself to the “time-intensity trade off” mindset with exercise. If you would prefer to have an hour to workout but can only devote 30 minutes on a certain day, commit to doubling the intensity that you would have gone with twice the time. If you are resistance training, move from one exercise to the next with little to no rest, and if you are doing cardio go for intense bursts for 20-30 seconds with 1-2 minute recovery periods.
• Keep a gratitude journal. It doesn’t have to be fancy, it just has to allow you to write at least one, but ideally three, things that you are thankful for that day. This can help keep things in perspective, because no matter how “bad” the day, you can always find things that make you realize how good you actually have it.

#2 Caroline Corbin: I had the privilege to be trained by this amazing ballerina turned certified trainer and soon to be fitness competitor! Don't let her cute looks fool you, she will kick your booty! If you are looking for a fantastic trainer in the Spartanburg area you can find her at the downtown YMCA. You can also follow her journey on Facebook as she trains for the Carolina Supernatural figure/bikini competition this year. Here are her tips:

• Always keep a water bottle with you (hydrate, hydrate, hydrate)!
• Never skip a meal & MEAL PREP!!! Plan out a menu, have the food ready to go.
• The more fruits & veggies the better, especially green veggies (broccoli, spinach, asparagus, etc).
• Pack your lunch and take to work to avoid going out or to avoid the snack machines.
• ·Avoid eating right before bedtime.
• Rest is important! Many of my clients have hectic jobs or crazy work shifts so I advise them to do their best to find time to relax when they can. It's okay, and even important to take time to just sit down and read or do something that's fun, but also allows some rest. 
• We all fall off track occasionally but I simply tell my clients "get back on track"! It's all about building better habits and that takes time!

#3 Candi Moore: This beautiful lady, mother of two & ACSM certified trainer is an inspiration to me! Last year she entered her first figure competition, the NPC Upstate Classic at the age of 38 and WON 1st place in Women's Figure Class A & 1st place in Master's Figure. That is no small feat!  You can follow her journey as she trains for her next fitness competition on Instagram. Here are here her tips:

• Have a cute water bottle! My water bottle is like an accessory, I never leave home without it.
• Have a piece of dark chocolate when you are craving something sweet. It has a lot of health benefits & really does satisfy a sweet tooth without having a sugar binge. 
• Make healthy versions of your favorite restaurant dishes at home. 

#4: Stevie Blickle: One of the coolest and funniest trainers I know, this ex-collegiate athlete & ACSM certified trainer makes working out fun & challenging (I should know, she trained me!). When she's not about to give birth to her first baby (yay!) you can find her at MADabolic in Greenville, SC.  Here are her tips:

• CONSISTENCY. Find what you love and stick with it. For some people that's yoga, some it's Crossfit, some it's marathons, and for some it's just a home workout. Whatever you can fit into your day is worth it in the long run.  
• GOOD ENOUGH. If you are working hard at exercise and diet and you look in the mirror at a plateau and think "this is good enough" then it is. I strongly feel that we plateau when we are fit for a reason. Anything past that point is NOT going to be maintainable, whether it's you cutting out that piece of chocolate you have every night and look forward to all day or you begin over-exercising. Good enough can truly be good enough. Give yourself a break.

#5 Tatiana DeAngulo: Tatiana is another amazing ex-collegiate athlete & ACSM certified trainer that will give you a run for your money on the golf course! She is a truly passionate trainer with years of experience helping her clients get healthy & fit. These days you can find her training at Fitness With a View in Greenville, SC. Here are her tips:

• Add a tablespoon of Ground Premium Flaxseed by Spectrum to either a morning yogurt mix (plain goat yogurt, berries, walnuts) or to a protein smoothie every day. Why? Flaxseed is:
  • Rich in Omega 3 (ALA) Fatty Acids
  • A great for source of dietary fiber (3 g per serving) (this really aids in digestion and regularity)
  • And has a great nutty taste
• Keep a bag of nuts everywhere! Purse, car, work bag or desk. When feeling low on energy grab a handful. Vary the type…walnuts, pistachios, cashews, pecans, almonds.
• Drink 24 oz of water first thing after waking up in the morning.  This helps get your body going and hydrated.
• Daily dose of greens! Add a handful of spinach or kale to a protein smoothie every day.
• When going out to a party or have drinks with friends alternate between drinks and water.  

#6 Jamie Blaire:  One of the most experienced and qualified trainers I know, Jamie is the founder & owner of Fitness With A View in Greenville, SC. When it comes to nutrition Jamie offers his clients this short but poignant piece of advice:

• I have a phrase that I share with clients who are overwhelmed by nutrition when they are making a food choice:  "If it grows and doesn’t move have as much as you would like; if it grows and moves have a moderate amount; and if it doesn't grow don't do it!"

 #7 Chad Delaney: Another Rockstar graduate from the GTC program & now the co-founder, owner & operator of Tri-Fit Barbell, Chad is a dedicated trainer who is passionate about teaching his clients how to move better, exercise more efficiently & reach their specific goals. If you are in the Mauldin area please check them out, you won’t be disappointed! Here are the tips Chad gives to his clients who are starting out: 

• When getting started, get a workout journal & on the first page write down your starting goals, measurements (body weight, current strength, circumference measurements, etc.). Everyone needs a clear starting point!
• Find a coach or trainer. I don't care how much you know or used to do physically. Everyone needs a coach to get on the right path.
• Do NOT go for the cheapest easiest option. Paying more keeps you more accountable and convenience like workout DVDs are often pushed off until "tomorrow".
• Give it time and be patient. Realize nothing worth having comes easy.
• Get involved in a recreational sport of some sort. I find that sports help keep people motivated. If you have an event or sport you are active in then your gym routine will be that much more rewarding.

#8 Jen Raby: Talk about walking the walk…or in Jen’s case, running the run. This ultra distance runner, mom & all-around awesome lady is based in Atlanta, GA. You can follower her on Facebook, Instagram or just reach out to her through email if you have any training related questions.

• Make sure goals are reasonable and attainable. If there's a rather lofty goal you are hoping to achieve, it's best to set small goals along the way. For example, I have a client looking to lose 50 lbs by May and we started working together in September. It's far easier to break that number down to losing just 6-7 pounds a month!
• For diet and nutrition, I have always emphasized that clients focus on what they can ADD to enhance their diet and better fuel their workouts rather than only focusing on what they have to take away. Obviously, in more extreme cases when someone needs to make a drastic change due to a health crisis, we must be very vigilant about making immediate changes. That's when I tell my clients that at the very least they have to STOP eating out as much as possible, and get serious about meal prep. But for most general weight loss cases, the best thing to do is focus on swapping out one healthy item for a less healthy one, one meal and one week at a time.
• Lastly, I encourage my clients to always think about the big picture when it comes to their health and wellness. They can work our hard and try to eat better, but it's going to be all too easy to slide backwards if they don't rest and recover. So if they are struggling to sleep or destress, I offer my personal tips and tricks to help them relax and get into a more restful mindset. It's very tempting to go gung-ho with a new workout but inadequate rest will lead to overtraining and burnout, which I do NOT want to happen.

#9 Holly Di Giovine: Last but definitely NOT least is one of the best trainers I know. I could probably do an entire blog dedicated to all she has accomplished both personally and as a trainer but for now let’s just say she could have invented the word “inspirational”. When not serving our country in the National Guard she is putting together amazing events like the Stoix annual run or Suckapalooza.  Here are her tips:

• Furniture is for guests (and pets) only!  For the last almost five years now I've only sat on the floor at the house.  There are two basic benefits that work hand in hand with each other.  The first is that we tend to sit at work and sit in the car and then sit, or curl up in a fetal position in furniture at home.  So we are training our bodies to exist in these permanently bent positions which lends neither to healthy backs or basic function, let alone feeling good to go for a run or workout.  Sitting on the floor gives us an opportunity to sit cross legged, or stretch out on our backs! Second, when I sit on the floor I always spontaneously start stretching--sometimes it's passive hip flexor stretches or simple spinal twists. Other times I reach for one of the various stretching tools left there strategically for my use: the foam roller, a lacrosse ball, a stretch strap etc.  I also sit on a yoga block in virasana while folding laundry or working on the computer.  Every little bit helps!
• Liquids only day.  While I've completed up to a week long juice fast, I find they are difficult to do while trying to conduct every day business of life.  One of the benefits of a juice fast is to give your digestive system a mechanical break from having to break down fiber and macronutrients.  So one day a week, particularly after a holiday, party or any other period of being "off" my clean diet, for 24-36 hours I will only consume liquids. This usually includes herbal teas, fresh pressed veggie juices, bone broth, soups, coconut water and water mixed w apple cider vinegar, or lemon/lime and salt.  In addition to giving your system a break, this is also a great way to divert your attention away from cravings that may be lingering longer than usual.

So there you have it! I hope you enjoyed these and learned as much as I did. Please feel free to reach out to any of these trainers if you have additional questions or would like to work with one of them to help you reach your health & fitness goals.  

Health & happiness!

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