How to Use Yoni Oil + Benefits: Vaginal Health Self Care Routine

The Yoni Oil pictured, compliments of @natrullyherbs on Instagram

The Yoni Oil pictured, compliments of @natrullyherbs on Instagram

Good Day Friend,

I hope you are having a great day! Lately I have felt more compelled to talk about feminine hygiene and vaginal health self-care. I guess if your asking me if there’s a difference between feminine hygiene and vaginal health self care; I would vote yes. Feminine hygiene sounds like a basic mechanism that focuses more on vaginal cleaning and cleanliness. On the other hand, Vaginal Health Self-Care sounds more thoughtful, luxurious, and considerate beyond just keeping the vaginal area clean.

So, I made a video where I share the basic structure of vaginal health self care and the basic steps to use yoni oil the safe way. Because the video is packed with so much information, I will give you more of a general outline in case your short on time.

Also in case you want the Yoni Oil pictured, you can find the Goddess Yoni Oil, just click here. Be sure to tell them Coach Brandi sent you. You can also make your own DIY Yoni Oil blend by researching, there are several DIY recipes but please be mindful that not all DIY recipes will be created equal or include any consideration to vaginal PH.

First of All, What is a Yoni?

Yoni is a an ancient term for Vagina, womb, and female organs. There are beautiful pictures of ancient tools used by women to care for Vaginal Health self care. It’s super inspiring to know, we can return to the ancient natural arts for self care, hygiene, and feminine health vs. toxic and chemically packed alternatives that may have adverse bodily reactions and be ineffective.

Check out this Ancient Stone Yoni Stool Image via Wikipedia.com

Check out this Ancient Stone Yoni Stool Image via Wikipedia.com

What is Yoni Oil?

Yoni Oil is a blend of natural oils that are often infused with essential oils and herbs to care for feminine hygiene and vaginal self care. Yoni oil can be used as lubricant but the primary benefit of Yoni Oil is to moisturize the Mons Pubis and Labia Majora. Yoni Oil may be used as a skin care and self care regimen too.

How To Use Yoni Oil?

After showering, or bathing you can use Yoni Oil to moisturize the mons pubis and labia majora area. You may note that depending on the type of yoni oil you use, different benefits may occur. For example using a yoni oil infused with peppermint and tea tree essential oils will have a great benefit to eliminate ingrown hairs with regular application.

Do Not Insert Yoni Oil into Your Vagina

Please avoid inserting Yoni Oils into the vagina unless you are working with a holistic womb health specialist. To increase vaginal moisture, you can practice Yoni Steaming which will naturally increase vaginal moisture, vaginal detoxing, and vaginal toning.

General Vaginal Health self Care Routine

So, let’s talk about a winning general Vaginal Self-care routine that will eliminate ingrown hair. This vaginal self-care routine includes just a few simple steps you can do in your showering or bathing routine.

  1. Cleanse the mons pubis and inner thigh area with natural soap and water, then rinse 2-3x.

  2. Exfoliate the mons pubis and inner thigh area with a sugar scrub that is meant for sensitive skin. Rinse.

  3. Tone the mons pubis and inner thighs with tea tree oil/ ACV. Allow mons pubis area to dry.

  4. Moisturize mons pubis and inner thighs with Yoni Oil.

Watch My Video for More Information

Glow in. Glow Out.

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September Seasonal Fruit + Vegetable Produce Guide: Benefits + Healthy Eating Recipes

Eat Seasonal, Eat Local, Eat Organic

Eat Seasonal, Eat Local, Eat Organic

Hey Friend, Hey!

It’s September! The beautiful transition of summer to fall has slowly started and it’s time to anti-up on my goal of posting a monthly seasonal fruit and vegetable produce guide for increasing seasonal eating opportunities for both your goals and for my goals as well. C’mon sis, we can do it!

Want More 5-Minute Workouts?

Want More 5-Minute Workouts?

MY BEACH CHALLENGE

As you may or may not know, I’m still coming down from an endorphin, dopamine, and serotonin high from hosting my 2nd semi-annual Glow Method 21 “Beach Glow” retreat! The turnout was amazing, the food was delicious, and the group energy was electric. We did a beautiful and fun 5-minute workout, an energy cleansing ceremony, and last but not least we talked about seasonal foods for September!


SEPTEMBER SEASONAL FRUIT + VEGETABLE PRODUCE LIST

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To make it super easy, I have included a short hand list of September Seasonal Fruit and Vegetable Produce, and of course; I wanted to differentiate which fruits and vegetables are considered Lectin free. By way of sharing information Lectins are considered to be a protein based component of food that can cause increased inflammation for gut biome (bacteria) causing chronic health risks including Diabetes, PCOS, High Blood Pressure, Migraines, Increased Cancer Cell development, Skin Disorders, and (IBS/ GERD) Digestion Issues.

The big idea being, with reduction of lectins; your gut biome/ bacteria become energized, happy, functional, and productive to improve your overall health outcomes. Eating fruits and vegetables in-season should ultimately reduce the lectin ratio in the foods you consume. To learn more about lectin free nutrition please read The Plant Paradox, Dr. Gundry can tell you everything you need to know about Lectin Free Nutrition.


10 BENEFITS OF EATING LOCAL, SEASONAL, + ORGANIC


1. Higher nutritional density/ value
2. Higher taste quality/ value
3. Reduces inflammation
4. Increased health and immunity
5. Supporting local economy
6. Improved community health .
7. Access to local farmers and produce info
8. Cost effective
9. Less likely to have pesticides or preservatives
10. Seasonal foods have a higher likelihood to provide the nutritional value you need in alignment with the environmental factors of the season!!! Eating seasonal is medicine for your health!

September Seasonal Recipes

Being a Holistic Nutritionist and all I plan to add some September Seasonal Recipes for everyone to try out but in the mean time I thought I would share nutritionist approved recipes to get you started. Below I have included fast and simple, breakfast, lunch, dinner and snack options that are September Seasonal friendly!

September Seasonal Breakfast + Snack Recipes:

Sweet Potato Smoothie Bowl

Apple Pie Yogurt Parfait

Millet Breakfast Scramble

Pumpkin Millet Porridge

Sliced Apples with Almond Butter


September Seasonal Lunch + Dinner Recipes:

Lentil Stuffed Eggplant

Sweet Potato Fries and Guacamole

Spinach and Black Bean Enchiladas

Savory Sweet Potato Casserole (My Very Own Recipe!)

Ingredients:

4 Medium Sweet Potatoes

1 Large Box of Pre-washed Spinach

4 C. Raw Sliced Mushrooms

1 White Onion

2 Tbsp. Minced Garlic

2 C. Almond Alfredo Sauce

*Salt + Pepper to Taste

Directions:

Cut sweet potatoes into slim ¼-inch thick discs and set aside. Preheat your oven to 375 degrees. Pan sauté mushrooms add salt and pepper to taste and set aside. Sauté spinach with onion and garlic; add salt and pepper to taste. Use a medium sized casserole dish. Spray casserole dish with non-stick olive oil spray. Layer ½ C. Almond Alfredo sauce on bottom of pan. Next layer Sweet Potatoes, spinach and mushrooms on top. Repeat for a second layer (Almond Alfredo, sweet potatoes, spinach and mushrooms (leave a1/2 cup of spinach and mushrooms for the top of the casserole). The final layer of the casserole should be sweet potatoes, Almond Alfredo and then sprinkle remaining spinach and mushrooms on top. Cover with aluminum foil while baking. Bake casserole for 20-30 Minutes or until the sweet potatoes are tender. Enjoy!

Almond Alfredo Sauce

Ingredients

2 C. Almonds (blanched)

1¼ C. Veggie broth

¼ C. Nutritional yeast

1 Tsp. Dijon Mustard

1/8 C. Italian herb seasoning blend

2 Cloves of garlic

1 Tsp. Sea salt

Instructions

Soak almonds 1-2 hours in hot water. Add all ingredients together in a blender and puree the mixture for 2-3 minutes. The texture of the sauce should creamy not grainy. Add additional salt, pepper and other spices to change the flavors (wasabi, chili paste, pesto, or chipotle peppers). Store in fridge 5-7 days.

Watch My Video Below for More September Seasonal Fruit and Vegetable Information

Glow in. Glow Out.

DID YOU LOVE IT?

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SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

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READY FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY, FITNESS COACHING, OR NUTRITION COACHING?

If you’re tired of being tired, feeling heavy on your feet, want bullet proof nutrition, or want to clarify your mind and heart; book a Free 20 minute wellness consultation session with me by clicking the link below.

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Negative Energy Removal: Energy Cleansing Ceremony at Home For Mind, Body, and Soul

Negative Energy Detox

Negative Energy Detox

Negative Energy Removal At Home

Hey Friend. I know how it can be to feel like your whole body, mind, and soul are being overwhelmed by negative thoughts, negative memories, stress, strain, negative emotions, and exhaustion. I have a special energy cleansing ceremony that you can do at home to remove negative energy and feel more at peace.

Negative Energy Happens to Everyone

I also want to take a moment to point out how common it is for people to experience negative energy “build up” from how busy life can be from working, commuting, going to bed late, waking up early, parenting, friending, wifing, sistering, daughter-ing, interacting with toxic people, toxic environments, having unmanaged time, feeling unmanaged grief, having too many commitments, overindulging in social media or being in an uncomfortable phase of life transition.

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Consider The 4 elements for Energy Release

I like to include the elements of fire, water, earth, and air for healing. Simply put, we are a part of nature that can increase healing by connecting intentionally with nature and the elements of nature. In the energy cleansing ceremony each natural element serves a specific role for healing.

Fire: The ceremony includes fire in 2 ways. A yellow candle and the day light from the sun can also act as a “fire” element at home.

Fire elements are said to invite Vitamin D, mind-body activation, stress reduction and mood management.

Water: The ceremony includes 3 options for the water element. You can use Florida Water, Floral Essence Water, a spiritual essential oil mist, or you can use your bath tub. If you use the bath option, fill your tub with warm water, healing epsom salts, healing essential oils, healing herbs, or healing crystals.

Water elements are helpful for energy cleansing as water symbolizes life, movement, cleansing, and presence.

Earth: The ceremony includes earth elements via earthing. Earthing is a concept that allows the body to reconnect with nature to boost positive mood and greater connection to nature. Feel free to learn more benefits about earthing here. The energy cleansing ceremony requires bare feet. Make sure to take off your shoes and plant your feet on the floor.

Earth elements impact the cleansing ceremony by providing grounding, support, and energy.

Air: The energy cleansing ceremony also uses air elements via the meditative breathing and the smudge sticks. Sage smudge sticks have been known to provide positive cleansing scientifically for mind and body. If you aren’t familiar with smudging, check out more information here.

Air elements help the cleansing ceremony process by providing release of trapped toxins and stale air, circulation, clarity, and calm.

For more information about how the 4 elements are healing tools please check out this great article here.

This energy cleansing ceremony doubles as a great as a Full Moon Ritual.
— Coach Brandi

Spiritual Tools to Remove Negative Energy at Home

For the Best Energy Cleansing Ceremony I have great recommendations for spiritual tools. The tools that are ideal include:

Pencil & Paper- Write down your negative thoughts, emotions, and experiences that you are ready to release.

Smudge Stick- To cleanse negative energy off of the body.

Candle- To provide sun/ light elements.

Florida Water- To affirm new commitments. Florida Water befits info here.

Abalone Shell- To carry the ashes of your energy release commitment list. Abalone Shell meaning info here.

Cooking pot/ Clay Pot- Fire safety for abalone shell.

Lighter- To burn the energy release commitment list.

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The 6-Step Energy Cleansing Ceremony

  1. Open a window nearest to where you plan to perform the energy cleansing ceremony. Light your candle.

  2. Write down all of your negative experiences, thoughts, and emotions you are ready to release. This paper will be your energy release commitment list.

  3. Meditate over your completed energy release commitment list using the mantra “I am releasing this negative energy to make room for more light”. Or use whatever phrase resonates with you. Meditate as long as you’d like.

  4. Tear up the energy release commitment list. Place the pieces of paper into the abalone shell. Place the abalone shell inside of the cooking pot/ clay pot for safety. Burn the energy commitment list to ashes. * Please only use the lighter method if you are fire safety trained, if not you can just tear up the energy release commitment list and throw it away in the garbage can.

  5. After burning/ trashing your energy release commitment list, burn your sage stick. Smudge your body head to toe. Make sure to focus on the areas where you feel increased stress or tension.

  6. Meditate and spray Florida Water on your body head to toe. Meditate using the mantra I’m accepting abundant peace into my life, “I’m accepting abundant light into my life”, “I’m accepting abundant joy into my life”. You can also use whatever words resonate with you for accepting positive energy into your life.

Watch Here to See The Full Energy Cleanse Ceremony At Home

Glow in. Glow Out.

DID YOU LOVE IT?

Did you enjoy this Holistic Lifestyle Post? Comment below! Help me pick my next holistic lifestyle topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Get instant joy, peace, fitness, and nutrition magic delivered to your inbox!

Ready For Online Holistic Mental Health Therapy, Fitness Coaching, or Nutrition Coaching?

If you’re tired of being tired, feeling heavy on your feet, want bullet proof nutrition, or want to clarify your mind and heart; book a Free 20 minute wellness consultation session with me by clicking the link below.

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Nutritionist Reviews: Jada Pinkett Smith's "What I Eat in A Day" General Nutrition Habits

Hi Wellnista! I’m so glad to see you again! I have a really fun post to share today! I have a Holistic Nutritionist Review of Jada Pinkett Smith’s “What I Eat in a Day” General Nutrition Habits! You know I love Jada Pinkett Smith since way back when she starred in Low Down Dirty Shame, Set it Off, and Hawthorne just to name a few of my faves. Currently Jada Pinkett is a co-star with her mother Adrienne and daughter Willow on her FaceBook Series Red Table Talk.

What About Jada’s Nutrition?

Jada Pinkett Smith is quite the enigma, a combination of obvious good genes, consciousness, wisdom and heal thy self magic. Jada Pinkett has talked about health consciousness for nearing a decade and you can find her actively practicing and speaking about healthy nutrition regularly. I found most of my information regarding Jada’s nutrition practice here.

What is Jada’s Nutrition? What Does She Eat in A Day?

Here’s a run down of what I have learned about Jada Pinkett Smith’s General Nutrition Habits based on the articles I was able to find.

Jada’s Pinkett Smith’s List of 8 Do’s:

  • Do eat leafy Greens and veggies

  • Do eat protein

  • Do eat healthy carbs

  • Do eat eggs

  • Do eat brown rice

  • Do eat fruit

  • Do eat salmon

  • Do eat nuts

Jada Pinkett Smith

Jada Pinkett Smith

Jada Pinkett Smith’s List of 3 Don’ts:

  • Don’t eat sugars

  • Dont’t eat beef

  • Dont eat pork

Jada Pinkett Smith has voiced in several interviews why she no longer eats sugar and the strong correlation to her experience with increased depression symptoms. Check out this article to see more here.

The Jada Pinkett Smith Nutrition Protocol

Ultimately Jada has shared her perspective on nutrition as “food is fuel”. She uses food to create optimum health for her mind, body, and spirit. To have a little Nutritionist fun check out my Jada Pinkett Smith What I Eat in A Day Menu using Jada’a daily approach to Nutrition below.

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Jada Pinkett Smith’s “What I eat in a Day” Meal Plan Designed by a Nutritionist

Breakfast: 16 oz. Green Smoothie with Coconut Milk, 1/2 C. Fresh Raspberries and 1/4 C. Raw Almonds

Snack: 32 oz Water, 1 oz. Dried Salmon Jerky (Preservative/ Nitrate Free), 1 Boiled Egg (Cage Free)

Lunch: 8 oz. Water, Large Green Salad with tomato, raw ginger, garlic, chopped avocado, walnuts, with a lemon vinaigrette + 1/2 Roasted Sweet Potato with 1 tsp. Coconut Oil and Sea Salt and Pepper to taste.

Dinner: 8 oz. Water, Roasted Spaghetti Squash with Pesto Sauce, Sun-dried Tomatoes, with a drizzle of Cashew Alfredo Sauce, with a Small Side Salad.

Dessert: 1/2 C. Chocolate Avocado Mousse with Stevia Sweetener (0 sugar!)

Lookin at Sugars like…

Photo provided via Splash News

Photo provided via Splash News

Nutritionist Questions and Final Thoughts

I will admit, I don’t know Jada Pinkett Smith and have never provided her any sort of service. I do admire her aura, spirit and general consciousness and heal thy self message. Some additional questions I would ask Jada Pinkett Smith if we were in a nutrition consultation would include;

  1. What is your caffeine intake/ when do you drink caffeine?

  2. What is your daily sodium intake?

  3. How much water do you drink/ what is your hydration schedule?


DID YOU LOVE IT?

Did you enjoy this Holistic Nutrition Post? Comment below! Help me pick my next holistic nutrition celeb review by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

I’m wishing you the best,

Brandi J.

GET INSTANT JOY, PEACE, FITNESS, AND NUTRITION MAGIC DELIVERED TO YOUR INBOX!

Feel your best life now! Let me support your unique lifestyle Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free 20 minute wellness consultation session with me by clicking the link below.

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Glow Method 21 Day Challenge: The ULTIMATE Fitness, Nutrition, & Wellness Reset Program (Plant Based)

The only 21-Day Challenge Program Created by a Mental Health Clinician, Certified Personal Trainer, and Certified Holistic Nutritionist!

The only 21-Day Challenge Program Created by a Mental Health Clinician, Certified Personal Trainer, and Certified Holistic Nutritionist!

Get Fit. Get Happy. Get Glowing! Glow in.

Hi Wellnista!

I have some great news for you today! The Glow Method 21 Day Fitness Challenge is here! I could not be more excited to bring you this program because it includes not only 21 days of home fitness workouts, a 21 day plant based nutrition program, but also a daily guide for wellness methods and self care practice!

But there’s still more! This program also includes a workout schedule calendar for tracking your workouts, a cleat eat food swap list, a portion plate control guide, and a plant based recipe guide!

21 Day Plant Based Nutrition Guide

Okay so to begin, let’s talk nutrition. I’m a Certified Holistic Nutritionist and my practice includes helping my clients start a Plant Based diet lifestyle for best health outcomes. A Plant Based Diet is a method of eating primarily plants as a main food source including vegetables, fruit, Beans, legumes, Seeds, and Whole grains. The Plant Based diet can include small amounts of meat but no more than 2 oz. of meat is recommended for daily consumption. The Plant Based diet does not include dairy, processed foods, or sugar. Stop by and check out this post to learn more about the benefits of Plant Based Eating here.

The Glow Method 21 Day Meal Plan is packed with delicious recipes that are easy to make and delicious to eat. I made sure each recipe would be user friendly, quick and simple for beginners.

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21 Day Fitness Plan Guide

As a Certified Personal Trainer a majority of my clients are women with work schedules, mothers, daughters, friends, partners, and happen to live a full schedule with meaningful responsibilities. The 21 Day Fitness Plan is designed to be easy to follow with daily home workouts that feature strength building (weight lifting) or endurance building (cardio). The weekly plan provides an option for a 20 minute or 30 minute workout. The home workouts are scheduled for 6 days a week with 1 rest day/ day off per week. If you are strapped for time you can split your workout into two smaller sessions per day to keep working the program. It’s still my firm recommendation to workout first in the morning before starting the other parts of your day for an energy advantage.

Anyone who completes the Glow Method 21 Day Challenge can participate in the challenger giveaway by sending your Glow Method 21 before and after pictures to contact@brandijacksonwellness.com. The winners will be announce quarterly. The Prize is a 100$ Visa Gift Card!

21 Day Wellness Plan

As a Mental Health Clinician and Wellness Coach, it’s clear that during the fall and winter season there is an increased experience of Seasonal Affective Disorder, General Anxiety, and General Depression. The Glow Method 21 Day Fitness Calendar also doubles as a resource for daily wellness practice. And to make sure wellness options are more user friendly, The Glow Method 21 Day Program includes a 100 ways to shine Guide for Daily Custom Self Care practice. Self care is not just grooming or bubble baths. The 100 ways to Shine Guide incorporates self care methods that are health related, hygiene related, social, and interpersonal methods. Pick the one’s you love and explore the other options as you go!

Watch Here to Learn More About Glow Method 21

Glow in. Glow Out.

DID YOU LOVE IT?

Did you enjoy this Holistic Nutrition Life Post? Comment below! Help me pick my next holistic nutrition topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

I’m wishing you the best,

Brandi J.

Feel your best life now! Let me support your unique lifestyle Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free 20 minute wellness consultation session with me by clicking the link below.

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DO  YOU LOVE DONE FOR YOU MEAL PLANS, WHOLE FOOD RECIPES, WORKOUTS, WEIGHT LOSS TIPS, AND FIT + NUTRITION INSPO? MASH THE BUTTON BELOW TO LEARN ABOUT MY MEMBERSHIP PROGRAMS!

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How to Empower Yourself: Well Empowered Series E2 Ft. Self Care Belle: Kemi Huntley

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HI WELLNISTA,

I have quite the treat for you today! Today is EPISODE 2 for The Well Empowered Series! I’m so happy you are here to see it! Please give me feedback in the comments below for this fun and magical project so I can keep building the best wellness and empowerment vlogcast ever!

WHAT IS THE WELL EMPOWERED SERIES?

The Well Empowered Series is meant to inspire and motivate women with self-empowerment enrichment through the collaborative conversation of growth experiences from women from all walks of life.

This (TWES) series is focused on wellness, realness, and creating a more candid conversation about the process of working through the hard parts of change and crushing goals!

Each month The Well Empowered Series features a new unique guest interview, a seasonal rapid-fire question session, and access to an exclusive empowerment based special offer for the viewers from the interviewing guest.

WHO IS KEMI HUNTLEY?

A creative mind and content creator for the Self Care Belle T-Shirt Line and Mental Health Enthusiast. Kemi is also a Mental Health Therapist, Mom, Wife, Boss Babe, and Fit Mama based in North Carolina.

Kemi is the brand creator for Self Care Belle T-Shirts (tees, tanks, and sweatshirts) including cool designs pictured below! Kemi’s wellness message closely weaves the importance of taking care of self and shining more brightly as a result as worthy and essential. Kemi also hosts Wellness and Self Care events in her local community, try and catch the next event if your in the North Carolina area! You won’t be disappointed. Go check out all of the Self Care Belle offerings here. Prepare to be inspired!

Kemi has a special offer to share with The Well Empowered Series Tribe, watch the interview to find out more!

T-Shirt Giveaway: Go to Kemi’s Instagram to enter here!

T-Shirt Discount Code: BWELLNESS FOR 25% OF ANY ORDER!!!!!!!!

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IN THE INTERVIEW BELOW

You will find out more about how Kemi practices empowerment.

Kemi’s tools for managing a negative inner thought cycles.

A special discount for Self Care Belle Products!

And More!

HOT LINKS!

This episode features: Kemi Huntley

Self Care Tees: Self Care Belle T Shirts Here

Kemi’s website: Kemi.life

Kemi’s Instagram: https://www.instagram.com/selfcarebelle/

WATCH THE WELL EMPOWERED SERIES EPISODE 2 HERE:

DID YOU LOVE IT?

Did you enjoy this wellness Life Post? Comment below! Help me pick my next wellness topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free 20 minute wellness consultation session with me by clicking the link below.

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DO  YOU LOVE DONE FOR YOU MEAL PLANS, WHOLE FOOD RECIPES, WORKOUTS, WEIGHT LOSS TIPS, AND FIT + NUTRITION INSPO? MASH THE BUTTON BELOW TO LEARN ABOUT MY MEMBERSHIP PROGRAMS!

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How to Eat A Plant Based Diet You'll Love After the "Honeymoon" Phase is Over: A Beginners Guide + Free 7 Day Meal Plan

Hello Wellnista!

I have some great and magical information to share with you! Let’s chat about how to eat a Plant Based Diet You’ll Love After the “Honeymoon” Phase is over.

What is a Plant Based Diet?

A Plant Based Diet is a diet that is primarily made up of vegetables, fruit, healthy fats, whole grains, and little to no meat products. Meat is optional with a daily intake of no more than 10% of a daily food intake. The saying goes “treat meat as a condiment” instead of a side dish or main dish. The Plant Based Diet is based on scientific evidence for nutritional best practices to ensure positive physical, mental, emotional health, healthy weight, Diabetes symptom recovery, Cancer symptom recovery, heart disease recovery, healthy life span longevity and more benefits are still being learned every year! If you want to see great Plant Based educational documentaries, books, or scientific journal information; check out this great article by the Mind Body Green Blog here!

Eat Plant Based Long Term With No Honeymoon Hangover!

Eat Plant Based Long Term With No Honeymoon Hangover!

The Diet Roller Coaster is Closed.

Have you ever tried a new diet lifestyle in order to reach an important goal? Maybe it was weight loss paired with the Keto Diet or gaining muscle paired with the Paleo Diet. There’s also Veganism and glowing skin, intuitive eating and mindfulness, macros counting and abs, the lemonade, soup, or juice diets to lose an emergency 10 pounds. But, the big question here is why aren’t these diets sustainable as a long term lifestyle? The answer, the diets all miss sustainability by depleting or removing an important food source you need to feel healthy long term. Yes, I’m speaking to the general commercial versions of the diets aforementioned, but stay with me so we can get to the good stuff coming up!

Ultimately, the one take away all the diets above have in common are the roller coaster effect of being fun, exciting, thrilling even before the diet ride starts to feel bumpy, with highs and lows on your mind and body. The Plant Based Diet is lifestyle alternative that makes it easy to say goodbye to the roller coaster diet life long term.

How to Start a Plant Based Diet

Im gonna tell you the same tips I share with my nutrition coaching clients so listen close! And as always, leave a comment below if you have any questions.

  1. Decide if your are ready to commit to new nutrition lifestyle and WHY????

  2. Write a 5-7 day food journal. Review your food journal so you can understand your eating patterns and decide what foods to remove, transition or increase to start your Plant Based transition.

  3. Clean your cabinets, fridge and freezer of any unhealthy foods that don’t match the Plant based diet.

  4. Find your substitutions for the foods you crave most first!

  5. Get your groceries and meal prep your meals for the week.

  6. Hydrate properly per your daily water intake amount.

  7. Talk to your support team of family, friends, or your nutritionist for support.

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“Make it Easy” Meal Plan

So, your interested in trying the Plant Based Diet Lifestyle. Great! How can I make your kick-off even easier? Here’s how, I have a free downloadable 7-Day Plant Based Meal Plan for you! Over on my Instagram account I posted about cravings and comfort foods. The Lovely Wellnista’s that left comments there asked for a fish or poultry option and a sweet/ dessert option for cravings.

I should also note that cravings are fine to respect with moderation! If your craving “lives” for longer than 5-7 days, you should probably just have the craving food and move on. This is another great topic that we can dive deeper into on another blog post.

Meal Plan Ahead + Tips

Alright, so check out this free 7-Day Meal Plan and the accompanying recipe guide. But first, I have some quick pointers to mention for reading the 7-Day “Make it Easy” Meal Plan. 1. Everything on the menu does not need to be made from scratch. Each week it’s easy and smart to buy fresh whole foods with longer shelf time and to only prep a few foods that are going to be staples for the week. 2. Only use the color coded portions of the 7 Day “Make it Easy” Meal Plan when there is no specific measurement for the meal plan meal. 3. The color code also turns out to be a great guide for determining how much of each ingredient you will need when grocery shopping.

Make it Easy Meal Plan:

Try My Daily Glow Maker Green Smoothie Recipe!

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DID YOU LOVE IT?

Did you enjoy this Holistic Nutrition Life Post? Comment below! Help me pick my next holistic nutrition topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

I’m wishing you the best,

Brandi J.

Feel your best life now! Let me support your unique lifestyle Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free 20 minute wellness consultation session with me by clicking the link below.

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The Well Empowered Series E.1 With Keisha Adinkra: Green Beauty For Us I Wellness + Lifestyle

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Hi Wellnista,

I have quite the treat for you today! Today is the birthday for The Well Empowered Series! I’m so happy you are here to see it! Please give me feedback in the comments below for this fun and magical project so I can keep building the best wellness and empowerment vlogcast ever!

What is The Well Empowered Series?

The Well Empowered Series is meant to inspire and motivate women with self-empowerment enrichment through the collaborative conversation of growth experiences from women from all walks of life.

This (TWES) series is focused on wellness, realness, and creating a more candid conversation about the process of working through the hard parts of change and crushing goals!

Each month The Well Empowered Series features a new unique guest interview, a seasonal rapid-fire question session, and access to an exclusive empowerment based special offer for the viewers from the interviewing guest.

Who is Keisha Adinkra?

A creative mind and content creator for the Keisha Adinkra and Green Beauty For Us Wellness and Green Beauty Brands. Keisha is an Influencer for Green Beauty, Plant Education, Veganism, Fashion, and Holistic Living. Keisha has a Bachelors in Early Education and a Masters degree in Psychology.

Keisha is the brand creator for Green Beauty For Us. G.B.F.U which is a quarterly box that delivers full size non-toxic, Green Beauty products curated with you in mind and tailored for each season. Each product is hand picked and tested by a real person! Get your Holistic Wellness products, tips, and advice that everyone can use. Go check out the G.B.F.U. offerings here. Prepared to be delighted!

By the way, Keisha also has a awesome YouTube Channel, see more here. Keisha has a special offer to share with The Well Empowered Series Tribe, watch the interview to find out more!

In The Interview Below

You will find out more about how Keisha practices empowerment.

Keisha’s favorite must read book recommendation.

A special discount for G.B.F.U. Products.

And More!

Hot Links!

This episode features: Keisha Adinkra

Green beauty For Us: https://greenbeautyforus.com/

Keisha Adrinkra website: https://keishaadinkra.com/

Keisha's Instagram: https://www.instagram.com/KEISHAADINKRA/

Book Recommendation: The Bhagavad Gita, 2nd Edition

Watch The Well Empowered Series Episode 1 Here:

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SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free 20 minute wellness consultation session with me by clicking the link below.

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Easy and Quick Healthy Pumpkin Spice Cinnamon Roll Recipe

Healthy Pumpkin Spice Cinnamon Rolls

Healthy Pumpkin Spice Cinnamon Rolls

Happy Day Wellnista,

I don’t know how it happens every fall, winter, spring and summer season but sometimes you just want to eat cinnamon rolls. I have a pretty great traditional cinnamon roll recipe here, but if you want something different; try out this healthy pumpkin spice cinnamon roll recipe. This recipe is great for anyone trying to quench a “pumpkin spice” craving.

The Good News

These cinnamon rolls are gluten free, dairy free, paleo friendly, fluffy, and pumpkin spice magic! My family gobbled them right up! I hope you enjoy this recipe as much as I have. I should also mention that although this recipe is healthy, you may find it difficult to stop at one.

Healthy Junk-Foodie For Life

I also want you to know there is no harm in eating foods that you crave. The one rule is to eat the healthier version. And try to just eat a single serving. There is no reason to overeat just because what you’re eating happens to be the healthiest version of delicious healthy junk food.

A good rule of thumb, if it’s fresh fruit, veggies, beans, nuts, water; you can eat or drink as much as you crave to reach satiation (feeling of satisfaction). Everything else you eat should be a single serving. Check out this article to see other healthy junk food ideas.

Pumpkin Spice Cinnamon Roll Ingredients

Dough:

3 1/2 C. Gluten Free Baking Flour

2 Tsp. Baking Powder

1/4 Tsp. Sea Salt

1 Tsp. Apple Cider Vinegar

1/2 C. Pumpkin Puree

9 Tbsp. Coconut Oil

3 Eggs

1 Tsp. Vanilla Extract

1/2 C. Coconut Sugar

4 Tbsp. Apple Sauce

Filling:

2 Tbsp. Roasted Cinnamon

4-5 Tbsp. Coconut Sugar

Glaze:

1/4 C. Coconut Cream (cold)

4 Tbsp. Honey

4 Tbsp. Cold Coconut Oil

1/2 Tsp. Roasted Cinnamon

Directions:

Preheat your oven to 325 degrees.

Next, Add oil, honey, pumpkin puree, coconut sugar, applesauce, vanilla extract, and the eggs into a mixing bowl. Blend the ingredients together until consistent. Next, add salt and baking powder, blend until mixture is even. Then, slowly add gluten free flour and blend until the texture becomes a doughy texture. Place a piece of parchment paper on the counter, sprinkle additional gluten free flour on the parchment paper surface evenly (this keeps the dough from sticking to the parchment paper).

Scoop the dough on to the parchment paper. Oil your hands with coconut oil before touching the dough. Mold the dough into a flat rectangular shape. Sprinkle cinnamon evenly on top of the dough, then drizzle coconut sugar on top of the dough evenly.

Next, use the edge of the parchment paper to lift/ fold one side of the dough, continue rolling until the dough is rolled into a cinnamon roll log.

Oil and flour a baking sheet. Next, cut the pumpkin spice cinnamon roll log into (10-14) cinnamon buns. Bake for 15-20 minutes or until golden brown. Allow cooling for 5-10 minutes before frosting with glaze.

Mix coconut cream, honey, coconut oil and cinnamon together with a whisk or blender. Refrigerate the frosting for 30 minutes -1 hour. Spoon the glaze on top of each cinnamon roll. Allow the glaze to melt slightly, then enjoy!

WATCH THE VIDEO BELOW FOR MORE DETAILS:

DID YOU LOVE IT?

Did you enjoy this Easy Holistic Meal? Comment below! Help me pick my next easy delicious holistic meal by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness, nutrition and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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The Best No Sweat Workout: Sweat Free 20 Minute Beginner Workout

Sweat Free Workout

Sweat Free Workout

Hi Wellnista!

Sweaty workouts are my most favorite! But sometimes, it’s nice to workout without the post fitness sweat. I wanted to share my no sweat workout routine with you in case you may be short on shower time, just don’t wanna sweat, or need a low impact workout option.

What’s New Coach Brandi?

I just got back home after getting my eyebrows ombre’d. What are ombre’d eyebrows? I have a great article that explains it all here! A big aftercare rule for my ombre brows is to avoid sweating for 7-10 days. As a personal trainer who loves to workout regularly, I decided to put together a simple workout routine I could do to keep my fitness routine on schedule. Gotta have my me-time! The fun part is sharing this routine with you in case you love “fitness me-time” too.

Free Stuff:

Download and follow the Free Printable Fitness card  below to give this workout a try for yourself. Watch me as I go through each movement and check out my feedback and reaction (in the video below). I have a before and after moment for The Best No Sweat Workout: Sweat Free 20 Minute Beginner Workout video below.

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TIME FOR TAKE OFF:

Check out the 20-minute at home workout routine in the video below and give it a try! Your body will thank you by feeling stronger with a nice energy boost! Your sweat free clothing will also thank you!

Sweat Free 20 Minute Beginner Workout

DID YOU LOVE IT?

Did you enjoy this workout? Comment below! Help me pick my next workout routine by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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How To Make: Healthy No- Bake Energy Balls Recipe Without A Food Processor

Easy Energy Ball Recipe

Easy Energy Ball Recipe

HI, WELLNISTA!

Do you have a busy schedule? Do you want to eat healthy and delicious food?  I was chatting with a client recently about the importance of eating healthy meals that create satiation (feeling of satisfaction and fullness when eating). Then we talked about cravings and chocolate! This energy balls recipe was created from that conversation. And I'm already obsessed!

We all know the benefits of food prepping by now and this recipe meets us at go! Energy balls are a great breakfast on the go. You can also pack the energy balls as a snack for pre or post workout hunger and you can freeze energy balls in freezer-safe containers for later munching (for up to one month).

What is an Energy Ball?

An energy ball is a nutritionally dense portable combination of healthy protein, healthy fats, and healthy carbohydrates. The cool part is, you can also use the batter to make no-bake energy bars, which is healthier than most if not all store-bought traditional granola options. But if you're crunched for time, the article linked below will help you scan and shop store-bought granola opions like a pro.

How to Eat Energy Balls For Fat Loss:

Eat 1-2 energy balls as a single serving. Pair the energy balls with a serving of fresh fruit and a glass of fresh delicious water to eat well and keep your portions and hunger in check.

Watch the Video below to See the Recipe

 

Energy Ball Recipe

1 Cup Crunchy Peanut Butter (3 grams of sugar or less)

2 Cups Almond Flour

1/4 Cup Honey

1/2 Tsp. Sea Salt

1 Tsp Vanilla Extract

1/4 Cup Dark Chocolate Cocoa Powder

1/4 Cup Freeze Dried Raspberries (no sugar added)

Directions:

Pour all ingredients into a large mixing bowl. Use a spatula to blend the mixture until the batter is even and consistent. Place the batter in the fridge to set for 20-30 minutes. Next, use a spoon or small ice cream scoop to measure  2-3 tbsp. serving of batter. Form a ball shape from the batter. Mold the energy balls until no more dough remains. Place your energy balls in the refrigerator or freezer for storage.

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DID YOU LOVE IT?

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SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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How to: 7 Day Self Care Cleanse for Wellness Recovery

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What is a Self Care Cleanse?
 

The 7 Day Self Care Cleanse:

Self-care is often related to self-love which, I use interchangeably to describe when individuals take time for themselves doing healthy methods of relaxing and or processing emotions. Self-care is the key to being able to say in the present.

AND, when you practice self-care you affirm your own importance and recharge your mind and body. I have some suggestions below if you would like to try my favorite methods for a 7-day self-care cleanse. Try it! You'll feel all good vibes, more energy, and a whole lotta PEACE!

For Funsies, I wanted to include a cool self-care article I found that shares more of a mental health point of view. Just click the button below to check it out!

 

Steps for your self-care cleanse:

Try 5-10 methods for 7 days in a row!

1. Cancel your social media. Avoid using Instagram, Facebook, Youtube or other social media platforms. This includes online games and phone games and apps too. Why? Because the social media and games are connected to screens which have blue-light which can alter your ability to sleep. The social media and online or phone-based games are also designed to keep you engaged for extended periods of time and can trigger higher stress levels.

2. Check email only 1-2x per day. Why? There is a dopamine kick (a chemical reaction in your brain) that your body receives after opening email or seeing social media posts and updates. This can drive repetitive behavior creating addictive behavior patterns. 

3. Meditate Daily: Aim for 5-10 minutes minimum. Meditation is key to help keep your mind refreshed and alert.

4. Ready Daily: Fuel your mind with the new. Add a new audiobook or paperback to your reading session. 

5. Exercise Daily: Exercise for 20-30 minutes every day and remember walks count.

6. Foster Quality Time: Spend time with your family and friends. Call instead of texting. Create a connection.

7. Eat Clean: Eat healthily and you will feel healthy. Find healthy treats to replace junk food cravings, then you don't have to miss out or feel that sluggish post junk food feeling.

8. Hydrate Daily: Drink 8-10 glasses of water per day. The medical recommendation for daily hydration is half your body weight in ounces per day. Add 8-16 ounces if you drink caffeine.

9. Journal Daily: Clear your mind by putting your thoughts and goals on paper. You will notice improved emotional health from journaling when your feeling sad or upset because as you think and write down your thoughts, you get to process your emotions at the same time!

10. Wear Clothes that make you happy: Dress like your here to inspire yourself. When we dress down we might feel less visible. Feeling invisible can be a bummer. Wear the clothes that make you feel confident and beautiful. 

Let me know if you give this 7-Day Self Care Cleanse a try! Watch the 2 part video series below to find out how I felt before and after completing the 7 Day self-care Cleanse also known as 7DSCC.

Part 1 Before Starting the 7DSCC

Part II After Completing the 7DSCC

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SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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How to Make: Healthy Lentil Tacos Recipe (Crock Pot) +Benefits Holistic Nutrition

Crock Pot Lentil Tacos

Crock Pot Lentil Tacos

HI, WELLNISTA!

Raise your hand if you love tacos? You can't see it but I'm raising my hand right now.  I've been really loving lentil tacos lately! And I have a delicious healthy crock pot lentil taco recipe to share today. This recipe is so flavorful and easy, you'll be eating these tacos every week! Trust me, even my kiddos love eating these tacos!

Just last week, I was having a great 1:1 personal training session with a client and we started talking about the best foods to eat to avoid insulin spikes and other diabetic symptoms. A key food that helps balance sugar spikes is beans and lentils because they are packed with fiber, magnesium, and potassium.

I found a great article that spells out more holistic benefits and how eating beans helps to control blood sugar. And let's be honest, blood sugar spikes happen to us all, not just folks who have a formal diabetes diagnosis. We can all practice eating smart to feel our best. Thank you to the Harvard Medical School article below!

Crock Pot Heaven:

I will be the first to say that I love to eat delicious beautiful meals. I will also quickly add my disclaimer that I will not stand over a stove all day when there are so many other fun things I can go and do instead. This lentil taco recipe is great for a busy day where you just want to have a delicious meal to come home to after a long day. You can even prep the mixture in under 5 minutes and complete the taco mixture in under 2 hours of cook time!

Lentil Taco Filling Recipe:

1 1/2 Cups Dry Red Lentils (pre-washed)

1 Chopped White Onion

3 Tbsp. Minced Garlic

1 Vegetarian Boulion Cube   

1 Taco Seasoning Packet 

3 Cups of water

 

Directions:

Be sure to pre-wash your lentils.  Place all ingredients in the crockpot. Cook on high for 1 hour. Turn the crockpot temperature to low for 1-2 hours until the lentil mixture is tender and cooked through. Add salt and pepper to taste. Add the lentil taco filling over a salad or over gluten-free corn tortillas. I love to top my tacos with fresh avocado, siracha creme, lime juice, jalapenos, salsa, and tomatoes. Enjoy!

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DID YOU LOVE IT?

Did you enjoy this Easy Holistic Meal? Comment below! Help me pick my next easy delicious holistic meal by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery, nutrition coaching, meal planning, or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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I Tried Michelle Obama's 10 Minute "Move Your Body" Workout Routine

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Hi, Wellnista!

I know having the energy to workout can be difficult. Make it fun and you'll start to look forward to exercising. I tried Michelle Obama's "move your body" workout routine and had so much fun! I thought it would be hard or difficult but I learned Michelle Obama's workout is great for fitness beginners and advanced athletes alike.

Fun Factor:

If you want to get fit and love the magnificent Forever First Lady Michelle Obama, then this workout is for you! Everybody loves Michelle Obama, she has poise, grace, amazing arms, style and intelligence that inspires us all.  I did some research to find out exactly what one of Michelle Obama's workouts includes. Get ready, I found a fun and fierce workout! Go ahead and expect to get toned muscles and a big kick of endurance! 

Free Stuff:

Download and follow the Free Printable Fitness card  below to give this workout a try for yourself. Watch me as I go through each movement and check out my feedback and reaction (in the video below). I have a before and after moment for Michelle Obama's workout routine in the video below.

The original workout I used is from an online article in the Washington Post. Click the button below to watch the original workout routine. I modified the five exercise movements from the original video to show options to complete this workout at home with minimal equipment!

Modified 10-Minute Michelle Obama Workout Routine:

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Time for Take Off:

Check out the 10-minute at home workout routine and give it a try! You'r gonna love it! Please be sure to grab water to stay hydrated. Be sure to grab a towel to wick away sweat puddles, just sayin. 

 

Did you Love it?

Did you enjoy this workout? Comment below! Help me pick my next celebrity workout by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

Share the Love!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery or custom goal setting. Book a Free wellness consult Session with me by clicking the link below.

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I Tried Okoye's (Danai Gurira's) Black Panther Movie Workout Routine: Strength + Endurance

O1.jpg

Hi, Wellnista!

I know working out can be boring and not always fun. I say this every month. Working out can be even more difficult when you just don't feel like it or have a laundry list of responsibilities to work on. I get it. And that's why I'm here to help make fitness more fun!

If you want to get fit and love "The General" Okoye from the movie Black Panther, then this workout is for you! Everybody loves Black Panther and Okoye's character, who am I kidding! 😂 I did some research to find out exactly what one of Danai Gurira's workouts include and found a Grit and Conquer workout! Go ahead and get ready for toned muscles and a big kick of endurance! 

Download the Okoye Workout Routine!

Download and follow the Free Printable Fitness card to give this workout a try for yourself (watch Black Panther while you're working out for bonus points!). Watch me as I go through each movement and check out my feedback and reaction after trying this workout routine in the video below.

The original workout is from a website called Super Hero Jacked, click the button below to access their free print out for this workout.

Did you enjoy this workout? Comment below! Help me pick my next celebrity workout by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

Share the Love!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery or custom goal setting. Book a Fit Mind + Body Fast Track Coaching Session with me by clicking the link below.

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Natural Breast Enlargement And Enhancement: Breast Lift Supplements That Actually Work

Breast Cover 2.jpg

Hi Wellnista!

Do you want to lift, firm, and enlarge your breasts? Are you trying to get perkier breasts? Are you down to try natural methods? Great! I just happen to have some great natural breast supplements ready and listed below to help you on your way!

I've kicked off a fun new series focusing on natural remedies to improve breast health! My research started after having my children. The structure of my breast changed after having children and breastfeeding. And then I lost weight and then gained weight. I also gained muscle and then lost muscle and vice versa. All of those variables are normal parts of life but all of those variables can also change the composition of your breasts.

4 Factors For A Natural Breast Enlargement 

It's important to consider 4 key factors that can encourage breast health and growth tissue.

1. Supplementation: Nutritional supplementation can increase breast health and appearance by working internally to support healthy cell production, maintenance, and stabilization of breast tissue and hormone health.

2. Breast Massage: is essential to keeping your breasts healthy. Breast massage increases cell growth and stimulates your breast tissue to maintain healthy secretion of hormones including prolactin (mood and body function), oxytocin (connection), and estrogen (curves). I read a great article below that helps explain the art of breast massage and benefits.

3. Nutrition: Eating nutritious healthy foods will determine how well your body can function in order to accurately produce energy to maintain cell turnover, cell health and active production of cells for hormone balance. Being that breasts are made of fatty tissue, eating healthy fats and monitoring healthy body fat can be effective.

4. Exercise: Exercise can help lift and sculpt your breasts by firming and sculpting the muscles behind your breast tissue. Be mindful that weight loss and fat loss can decrease breast size.

Today, we are going to look at 3 natural supplements you can take to improve breast health and growth.

Hey Girl! Book a FREE 20-Minute Wellness Consultation With Coach Brandi if You Want A Custom Workout Plan!


4 Supplements That Can Help!

1. Maca Root: Maca root has amazing nutrient values that support female hormone balance, bone health and libido. Maca has estrogen receptors that filter good estrogen and detox bad estrogen for improved breast health. 

2. Fenugreek Seeds: Contain natural phytoestrogens that help healthy estrogen production for great breast cell health and breast structure.

3. Damiana Herb: contains phyto-estrogens also, which will stimulate the tissue in your breasts to increase your estrogen levels safely.

Watch this video to find out more about how I use the supplements and my process for completing my personal training journey. Supplement information starts at 2:12:

Watch the video Below for More Natural Breast Enlargement And Enhancement Info:

Shop Your Supplements Here:

Did you enjoy this post?

Comment below! Tell me if you have tried maca root, damiana herb, and fenugreek seeds and how your experience has been.

Share the Love!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, fat loss, anxiety recovery, depression recovery or custom goal setting. Book a Fit Mind + Body Fast Track Coaching Session with me by clicking the link below.

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Celebrity Fitness: Kim Kardashian Glutes and Full Body Cardio Workout Routine

Celebrity Fitness: Kim Kardashian Glutes and Full Body Cardio Workout Routine

How to lose Belly Fat and Get a Flat Tummy Fast! 3 Quick and Simple Tips for Women! Do this Daily

3 Flat Easy and Fast Tummy Tips!

3 Flat Easy and Fast Tummy Tips!

It's Hard out Here

Hey Girlfriend! Are you ready to get your tummy flat and fit? I will be the first one to tell you I have tried it all and it has taken me some time to figure out how to get my tummy flat considering bloat, stress, diet, mommy tummy problems, and eating too quickly, and the whole digestion carnival of eating foods that inspire allergic reactions and cause weight build up in our tummy area.

I have 3 easy quick tips to eliminate belly fat to get the flat tummy you're after!

1. Stress Tummy: Watch out for your unmanaged stress, when we are in a constant state of stress our tummies will hold more weight. We generally will overeat sugars, carbs, get tummy inflammation, and have digestion problems when we have unmanaged stress.

2. Water Intake: Be sure to drink half your body weight in ounces. Drink at least 2 cups of your daily water intake as soon as you wake up BEFORE you have any caffeine. You'll get more energy, better digestion, and make better decisions to eat healthy when you are properly hydrated.

3. Get Proper Sleep: 7-9 hours is recommended. If you're not resting properly, you can count on having a difficult time eating healthy, managing your stress or tracking your hydration. Your body is also less likely to manage basic functions for digestion, circulation, and impulse control when you are not getting proper rest.

Watch this video for more details, tell me in the comments below if you are already using these key tips.

If you're really on the Fit Flat Firm Tummy Train check out the link for my Fit Flat Firm Tummy Program.  See more about my Flat Tummy Secrets that have been tested and practiced to perfection!

Watch This:

Share the Love!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

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Do  you love done for you meal plans, meal prep, grocery list, whole food recipes, workouts, meditations, weight loss tips, anti-aging tips, morning and bedtime routine inspo? Mash the button below to learn about my Fit Mind + Body Girl Membership Program!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery or custom goal setting. Book a Fit Mind + Body Fast Track Coaching Session with me by clicking the link below.

Join The Wellness Community:

 

 

Celebrity Fitness: Ciara Workout Routine Toned Abs, Arms, and Glutes (Full Body Cardio)

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Hi, Wellnista!

I know working out can be hard. I say this every month. Working out can be intense and a complete drag when you just don't feel like it or have a laundry list of responsibilities to work on. I get it. And that's why I'm here to help make fitness more fun with the Ciara Full Body Workout Routine!

If you want to get fit and love Ciara, then this workout is for you! Ciara is the ultimate go-getter and the Queen of Fit Mom Goals. Getting fitness tips from Ciara's personal workout routine can only bring us closer to loving the fitness journey more and more right? 

How Does Ciara Workout?

I did some research to find out exactly what one of Ciara's workouts include and found a golden workout with all the "burn out" fixins! Go ahead and say goodbye to your stubborn calories because this workout is Intense, with a capital I. In general the Ciara full body workout is complex and challenging but is still accomplishable (if that’s a real word).

Ciara Full Body Workout Guide

Download and follow the Free Printable Ciara Full Body Fitness card to give this workout a try for yourself (play Ciara's music while you're working out for bonus points!). Watch me as I go through each movement and check out my feedback and reaction after trying this workout routine in the video below.

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Watch Coach Brandi Put The Ciara Full Body Workout Routine to The Test in the Video below


Get The Ciara Full Body Workout Workout Gear from the Video for Your Home Gym

Did You Love The Ciara Full Body Workout Routine?

Did you enjoy this workout? Comment below! Help me pick my next celebrity workout by sharing suggestions in the comments!

Share the Love!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey for weight loss, anxiety recovery, depression recovery or custom goal setting. Book a FREE 20-Minute Wellness Consultation Session with me by clicking the link below.

magic 3 small.jpg

DO  YOU LOVE DONE FOR YOU MEAL PLANS, WHOLE FOOD RECIPES, WORKOUTS, WEIGHT LOSS TIPS, AND FIT + NUTRITION INSPO? MASH THE BUTTON BELOW TO LEARN ABOUT MY MEMBERSHIP PROGRAMS!

Join The Wellnista Community: