Self Care: Body, Mind, & Soul

Self Care is a way to get your power back and one thing I can tell you is almost every mother I have ever met, does not take time for themselves. Even if you are not a mom, most likely you don’t take time for yourself.

I myself didn’t even realize how important it is until later when I finally was able to take the time. I remember when my kids were toddlers, people would tell me how important it is to take time for myself, and I remember thinking, “yeah right! When do I have time for me? Never gonna happen. It is not even possible.”

These days, I actually have the time and I look back and I would have been a better mom, wife, even a better person had I taken some time for myself.

Self care doesn’t have to mean a spa day which can get expensive. It means doing something for you that you like to do. Whether it's just a walk outside in nature, or walking around the mall window shopping, stopping at a local coffee shop and getting yourself a small treat.

Everyone has a lot going on these days. Appointments, kids activities, meetings, long work hours, we are at the bottom of our own to do lists. Instead put yourself at the top of the list!  Then plan the rest of your day around your self care.  That way you meet your goals, take care of yourself, and stay motivated.  

There are three main areas to focus on with self care. Body, Mind and Soul. 


Some ideas of self care to support your body:

  • drink vegetable juice

  • lemon in warm water

  • herbal tea

  • yoga

  • walking

  • massage

  • oil pulling

  • dry brushing

Self care support for your mind:

  • Meditation

  • chakra cleansing

  • writing

  • reading

  • drawing or painting

  • aromatherapy oils

Self care for your soul:

  • journaling

  • spending time in nature

  • creating time to be alone

  • positive affirmations

  • reiki

  • daily gratitude list

These are just ideas. There are so many more options! But it is important to take time for yourself because you can’t pour from an empty cup. 

Put yourself at the top of your to-do list every single day and the rest will fall into place.

Even Lucille Ball had the right idea:

”Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world. " – Lucille Ball

Flourless Chocolate Peanut Butter Muffins

Prep time: 5 minutes Cook time: >25 minutes Yield: 12 muffins

Screen Shot 2018-10-31 at 10.39.45 AM.png


1 cup (256 g) no-stir smooth peanut butter (or almond butter)

2 ripe bananas (200 g, weighed after peel is removed), mashed

2 eggs (100 g, weighed out of shell) at room temperature, beaten

4 tablespoons (84 g) honey

1/2 cup (40 g) unsweetened cocoa powder (natural or Dutch processed will work just fine)

1/2 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon kosher salt

1 ounce miniature chocolate chips (optional)


  • Preheat your oven to 350°F. Line the wells of a standard 12-cup muffin tin and set it aside.

  • In a large bowl, place the peanut butter, bananas, eggs and honey, and beat with a handheld mixer until very well-combined. Add the cocoa powder, baking soda, baking powder and salt, and mix with a spatula until just combined. Beat the mixture again with a handheld mixer until very well-combined. The batter should be thick but soft and as smooth as possible.

  • Divide the batter evenly among the prepared wells of the muffin tin, and shake the tin back and forth to distribute the batter in an even layer in each well. Sprinkle the optional miniature chocolate chips evenly on top of the batter in each well.

  • Place the tin in the center of the preheated oven and bake until the tops of the muffins are puffed and spring back and feel relatively firm when pressed gently in the center (22 to 25 minutes). Remove from the oven and allow to cool for 10 minutes in the tin before transferring to a wire rack to cool completely. They freeze exceptionally well when sealed tightly in freezer-safe wrap or a freezer-safe container.

Fall Fitness Challenge

Welcome to Autumn!

Moving into a new season means changes in schedules, shifts in overall health & a new outlook on the future.  We want to make sure your workout routines stays fresh so we can bust through this season without sickness or falling behind on our goals.

During the month of October we're focusing on creating community through feel good fitness.  Grab a friend or two and get settled into a routine to keep yourself accountable. Working out is always better with a partner & goal in mind.

How to join the challenge & get your self entered:

  1. Attend Classes - 16 minimum classes this month but the more the merrier!
  2. Bring a Friend - Friends are FREE in October!
  3. Share the Love - Write a review on Google so others can experience The Studio (link below)

Super simple.  You're probably already doing these things!  We appreciate you SO much already & hope you can help us spread the feel-good fitness love.  (Each additional class attended & each friend you bring includes one extra entry!)

By completing the Fall Fitness Challenge, you'll be entered to win:

  • Eco Yoga Mat by Prana
  • Yoga Mat Towel by Prana
  • Yoga Mat Strap by Prana
  • Cell Food Supplement
  • LulaRoe Leggings

Medicine Cabinet Makeover

Moving your body & working out consistently is a great place to start when it comes to improving your health.  True health is SO much more than just physical fitness though.  What you put on & in your body is a major aspect to healing from the inside out & preventing future disease.

Using essential oils in lieu of over the counter medications is a great way to simplify & find relief from many common ailments & support all the systems in your body.  Essential Oils are immensely versatile in uses - making you need less products to stock at home.

If you're ready to take your families health to the next level, we highly recommend getting a Premium Starter Kit from Young Living.  This complete package is what we call the Medicine Cabinet Makeover.  With this kit you'll have all the tools to support your health with all natural plant extracts.

What's Included:

11 Essential Oils:
      Lavender: Used for allergies, cuts, burns, deeper sleep, dry skin, dandruff, stress, rashes, etc.
      Peppermint: Used for headaches, weight loss, energy, indigestion, fevers, focusing, etc.)
      Lemon:  Used for purifying water, kidney stones, detoxing, constipation, ph balancing, depression, varicose veins, etc.)
      Copaiba: Used for join pain, muscle stiffness, inflammation…its also a magnifier for other oils (making them more potent)
      Frankincense: Used for wrinkles, cysts, acne, tumors, warts, infections, fibromyalgia, stress, stretch marks, age spots, etc.)
      Thieves: Used for cleaning, dental care, sanitizing, air freshener, sore throats, colds, flu etc.)
      Purification:   Used for bug bites, mold, cleansing the air, yeast infections, repelling insects, canker sores, etc.)
      R.C:  Used for raising oxygen levels, congestion, colds, flus, sore throats, allergies, etc…)
      Digize: Used for indigestion, cramps, bloating, gas, parasites, heartburn, etc…)
      Panaway: Used for headaches, muscle pain, joint pain, sprains, bruising, cramps, muscle spasms…etc.)
      Stress Away  Used for reducing stress, restoring equilibrium, anxiety, helps focus, reduces tension…etc.)

• A FREE Diffuser (your choice of style!)
• 2 Superfood Essential Oil Drinks
• Samples to share with friends or store for on-the-go use
• Literature, Magazines & Educational Tools

(All of this totals about $300 worth of product if you purchased it separately - and you get it all for just $160.  It's the best essential oil deal out there & absolutely the highest quality on the market.)

PLUS: Young Living is including a 12th FREE oil for August sign ups!  You'll receive a 15ml bottle of Cedarwood; which is the top oil for eczema, dry skin, acne, bug repellent & deeper sleep.  

DOUBLE PLUS: By signing up with The Studio, you get a Personal Oil Health Coach.  You'll have constant access to someone who can help find the best oils for your body & help you create a new healthy lifestyle.  

After clicking the link above, make sure to select Wholesale Member.  Choose your diffuser (Dewdrop & Home diffusers are included in the price of your kit!), skip step 2 if you don't want to enroll in monthly shipments & type in your details on the next page.  There is NO need to ever sell the product, pay any additional fees or sign up for monthly autoships.  By purchasing a Starter Kit, you're just getting a ton of great product at a highly discounted price.

Want to know more about Young Living & why it's the only product recommended by top health coaches, doctors, yoga studios & hospitals?  Check out their SEED TO SEAL website.  Young Living is the only essential oil company with FDA certification & the only company to own their own farms, distilleries, bottling plants & testing labs.  Everything is organic (they use their own oils for pest control) & their product is completely unadulterated - ensuring that your products will never expire or go bad.  

If you want to learn more about oils, schedule some one-on-one time with your Oily Health Coach or learn more about Aromatherapy Yoga classes at The Studio, please email us below.  We can't wait to see how essential oils will change your life!

Name *