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Slim & Sassy Habits

A few days ago I wrote about Creating Healthy Habits in another post. I really wanted to drive home some healthy habits that you can make with Slim & Sassy, and the line of Slim & Sassy Products. Your body is a temple, and being proactive about your health keeps it in working order! Instead of focusing on what we put in our bodies today, next week, or even next month, we should ask ourselves how do we want to look, act, and feel years from now. dōTERRA® Slim & Sassy® is not a diet, but one step toward choosing a lifestyle change. It addresses weight-gain at its source, giving you the energy and confidence you need to become your best self.

Tips for Success: 

  1. Take the Lifelong Vitality pack!
  2. Write down specific goals with specific deadlines. Be realistic.
  3. Find someone that will hold you accountable and be encouraging.
  4. Use five drops of Slim & Sassy Metabolic Blend five times a day.
  5. Replace one to two meals with the Slim & Sassy TrimShakes.
  6. Drink lots of water with Lemon essential oil.
  7. Exercise at least five days a week.
  8. Get rid of your big clothes immediately! Reward yourself with new clothes instead of treats.
For each hour an individual gets of regular exercise, they will gain approximately two hours of additional life expectancy. American Heart Association 
Healthy eating is associated with the reduced risk of disease, including several of the leading causes of death. —Report on the Dietary Guidelines for Americans
Exercise can help you feel less anxious and more relaxed—one exercise session generates 90 to 120 minutes of relaxation response. —American Psychological Association 
The average weight lost by a Slim & Sassy contestant over a three-month period was 24 pounds and 17 total body inches. —dōTERRA

A healthy body helps support a lifetime of energy and vitality and can aid in preventing the accelerated onset of many degenerative diseases. Managing weight and healthy body composition is primarily a matter of expending more calories than we consume. It sounds simple, but is something many struggle with. Every year, doTERRA holds a Slim & Sassy Lifestyle Change Contest, and provides people with super helpful tips to change! How did they do it? Their stories explain how each reached outside their comfort zone and decided it was time to choose change by:

  • Changing Their Attitude
  • Improving Their Diet
  • Exercising
  • Resting and Managing Stress

These four changes are crucial in helping individuals achieve their goals and make the lifestyle changes necessary to not only succeed, but maintain success

Change your Attitude

Many believe that weight management is only a factor of proper nutrition and exercise; however, one of the greatest in uencers is the right mental state. A person’s success at managing weight can usually be traced to how they begin. Creating a healthy lifestyle can be challenging; based on your starting point, there can be signi cant obstacles to overcome. In order to provide the best chance possible, individuals need to prepare themselves mentally as well as physically.

The common attitude associated with lifestyle change or weight management is often negative and restrictive. This attitude is not sustainable and makes weight management seem like an elusive goal. A better approach is to focus on the positive aspects of undertaking a lifestyle change. Below are a few suggestions for maintaining a positive attitude toward a healthy lifestyle change:

  • A lot of pessimism arises from false or unreasonable expectations, especially when those expectations involve you. Set smaller goals within larger ones. When you provide yourself with realistic expectations you will be more likely to succeed.
  • Post a blank sheet of paper on the wall or use a journal to count your achievements. Focus on the positive aspects associated with your goals instead of minor failures. When faced with a negative thought, use this record to remind yourself of your achievements.
  • Consider befriending new people—people who are optimistic and have a healthy attitude towards life. Sometimes a poor attitude is a result of surrounding ourselves with individuals who have negative perspectives.
  • Find a support system—someone who will be honest and supportive as you work toward reaching your goals. Be specific about your needs and your desires so that they understand where they can be of the most help.
“One of the most important elements of weight management is the role of nutrition. Exercise without proper nutrition limits your success. The basics of weight management include caloric consumption and expenditure. When making a lifestyle change, many tend to forget this simple concept. Even with vigorous exercise, calorie consumption can far exceed calorie burn without proper dietary change. Providing your body with proper nutrition is a healthy and safe way to improve lifestyle.”
—Dr. David Hill

Improve your Diet

  • Don’t skip meals. When you skip a meal, your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as fat. Instead, consider a meal replacement to reduce hunger and provide needed nutrients.
  • Choosing water over sugar-sweetened beverages can aid in maintaining a healthy weight. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
  • Focus on nding a balance between hungry and full. Stop eating when you are no longer hungry, not when you are full. To help, try decreasing portion size by using a child-size plate.
  • Don’t make the mistake of trying to change everything overnight. Decrease or replace one unhealthy food item at a time. For example, if you like chips, switch to baked or multigrain.
  • For a simpler approach to making healthy choices, think of your diet in terms of color, variety, and freshness.


Exercise does more than just burn calories. It can positively in uence many components of health, including body chemistry and physiology. Proper exercise expends calories during and after activity, promotes better sleep, decreases cravings for unhealthy food, and can even elevate cognitive function.

To achieve a well-rounded tness routine, incorporate aerobic, strength, and exibility training into your exercise each week.

Aerobic Training

Recommended: 5 days a week

Exercise that uses large muscle groups and increases heart rate

Low intensity: walking Moderate intensity: jogging High intensity: sprinting

TIP: Aim for 150 minutes of low to moderate intensity or 75 minutes of high intensity aerobic exercise each week.

Strength Training

Recommended: 2 days a week

Exercise that focuses on speci c muscle groups Gym: free weights, resistance machines, pull-ups

Home: push-ups, abdominal crunches, leg squats, resistance bands

TIP: Strength training will help maintain muscle mass during weight loss; strive to work all major muscle groups for approximately 45 minutes each week.

Flexibility Training

Recommended: 7 days a week

Increase blood ow to muscles and prevent injury Static Stretching: holding a stretch for 20–60 seconds

Dynamic Stretching: repeated, controlled muscle movements (arm circles, walking lunges)

TIP: Try to t in 10–15 minutes of stretching each day.

Not everyone enjoys exercising in the same way. If you are unhappy with your current exercise routine, be creative. Here are a few suggestions to help you get started.

  • Biking
  • Kayaking
  • Basketball
  • Kickball
  • Skiing
  • Gardening
  • Yoga
  • Swimming
  • Dancing
  • Zumba®
  • Jump Rope
  • Ice Skating
  • Hiking
  • Rock Climbing
  • Cross-Country Skiing
  • Walking

Rest & Stress Management

Dr. David K. Hill, dōTERRA® Chief Medical Advisor, states, “Achieving proper rest is an important feature of any wellness program. Suffcient amounts of rest provide bodies with an opportunity to recover from the day’s activity, improve energy levels, and reduce the effects of stress.”

Tips for a good night’s rest:
  • Create a set routine by going to bed each night and rising each morning at the same time.
  • Make your bed comfortable. Use it only as a place to sleep and not for activities like reading, watching television, or listening to music.
  • Enjoy daily physical activity. This will allow you to fall asleep faster and enjoy a deeper sleep.

According to Dr. Hill, “Stress induces physiologic changes that cause a natural resistance to weight loss and can even reduce immune capability.”

Tips for reducing stress:
  • Know your limits. Taking on more than you can handle increases stress.
  • Work on time management. Create a plan for daily activities and tasks to eliminate pressure and create a sense of accomplishment.
  • Generate a support system. Share your responsibilities or your feelings with others.
  • Set aside time to relax. Find healthy ways to respond to stress by scheduling time for you.

And of course, you can kick off your weight management goals with the Slim & Sassy® Trim Kit. Slim down by using Slim & Sassy Metabolic Blend in your water, or use topically, throughout the day as part of your new commitment to improve your lifestyle with diet and exercise. Reduce your cravings with satisfying TrimShakes!

Are you ready to go on this journey?!


Whether you need motivation to clean your room, start training for a race, or pick up your paintbrush again, doTERRA Motivate blend can support you with the courage and confidence to replace a pessimistic outlook on life with an optimistic one full of possibilities.

If you’re experiencing stagnancy in your life, or have found yourself with little inspiration, minimal confidence, or greater pessimism, take time to make a change with doTERRA Motivate and propel your life in the direction of creativity and purpose. doTERRA Motivate essential oil blend is formulated with mint and citrus essential oils that inspire the senses, allowing you to tear down the demotivating road blacks that stand between you and your potential.

doTERRA Motivate is formulated with a blend of citrus and mint essential oils such as Yuzu, Clementine, and Peppermint. These oils come together to create a chemical profile that is high in monoterpenes and monoterpene alcohols, which contain uplifting and toning properties.

Key Ingredients

  • Peppermint Plant
  • Clementine Peel
  • Coriander Seed
  • Basil Herb
  • Yuzu Peel
  • Melissa Leaf
  • Rosemary Leaf
  • Vanilla Bean Absolute

Too often, feelings of worthlessness, apprehension, and weakness can cloud thoughts and limit potential. When you feel these feelings start to weigh on you, use Motivate topically or aromatically for a boost of positive emotion. Motivate can promote feelings of confidence, courage, and belief and will help you become a more positive and more inspired you. If setbacks and disappointments have you down on yourself or are starting to have a discouraging effect on your emotions, it may be time to regroup and restore you to a more positive outlook. In times like these, use doTERRA Motivate as an encouraging companion to steer you away from negative emotions.

Check out these great tips on Motivation and Achieving your goals in this short video below!

In need of a boost of confidence before a performance or speech? Here’s a little essential oil tip specifically for those moments. Simply apply Motivate to a shirt collar or a piece of clothing that is close to the face, and the blend’s aroma will give you the self-assurance you need to perform your best. When working on a long paper for school or spending hours on a project, add one or two drops of Motivate to the diffuser of your choice and diffuse. This fresh and minty blend will help you stay motivated and determined so that you can complete your projects.

Once you’ve taken the step to get up and press forward, continue to use the doTERRA Motivate essential oil blend to encourage and motivate you in your endeavors. If you are a part of sporting events or other competitions, apply Motivate to your pulse points before participating! This will give you a positive surge of confidence that will assist you in doing your best!

Deep Blue Rub

I am so sore from my Buti Yoga workout this morning! Deep Blue Rub is my bff when I am sore from working out... or just feeling old! Deep Blue Rub is a topical cream formulated with Deep Blue Soothing Blend of CPTG Certified Pure Therapeutic Grade essential oils, natural plant extracts, and additional helpful ingredients that provides a comforting sensation of cooling and warmth to problem areas.

Made with doTERRA's top-selling Deep Blue essential oil blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus, Deep Blue Rub is an essential addition to your bathroom cabinet and gym bag. ⠀

While we often associate sore muscles and joints with exercise and recreational sports, it is also possible to feel tightness and discomfort in the body after sitting for too long. Many of us spend our days at a desk, sitting behind a computer screen, without moving for long periods of time. Sitting, typing, and hunching over a computer for hours can leave us feeling stiff and uncomfortable at the end of a long day. If you’ve spent long hours at your desk, you can massage Deep Blue Rub into the fingers, arms, hands, neck, and shoulders for cooling, relaxing relief. Not only will the tingling sensation of the lotion awaken your senses and rejuvenate your extremities, but the combination of CPTG essential oils will soothe any affected areas. ⠀ As mentioned, Deep Blue Rub can be helpful after a workout at the gym or at home; however, all serious athletes should also consider keeping a bottle on hand. Whether you play collegiate or professional sports, or you like to stay active by playing on a community softball team with friends, Deep Blue Rub is a smart choice for post-practice and post-game. Parents can keep Deep Blue Rub on hand for high school athletes who experience discomfort from back-to-back practices, games, and workouts throughout the season. AND... Deep Blue Rub is blended in a base of moisturizing emollients that leave your skin feeling soft and not greasy!

Watch this short video to see Deep Blue rub in action!

When assembling an at-home first aid kit, be sure to include a bottle of Deep Blue Rub for situations where you may need fast relief. Deep Blue Rub comes in a 4 oz. lotion bottle or a liter size. If you keep a first aid kit in your car, at the cabin, or in a travel bag, Deep Blue Rub is a great addition to help bring relief when you need it in a hurry.

Whether you spend a lot of time writing, typing on the computer, playing an instrument, needlepointing or knitting, or doing anything that is tough on the hands, Deep Blue Rub provides the perfect way to comfort strained, sore, or tired hands. Not only will the cooling and warming sensation of Deep Blue Rub provide comfort, but the natural emollients of the lotion will leave your hands feeling soft—not greasy like other topical creams do. When your hands are in need of relaxation and repair, massage a dollop of Deep Blue Rub into the palms, wrists, knuckles, and joints. It is the choice of massage therapists and sports practitioners who currently use doTERRA's Deep Blue proprietary blend in their practice! ⠀ Have you tried Deep Blue Rub yet?⠀

Soccer Mom Must-Haves

Nothing like 8am Soccer! I always take a handful of dōTERRA products with me, along with some band-aids, because you never know what's going to go down in 6U Soccer! We get up early on Saturday mornings, and head out the door for Daen's AYSO games! This morning it was chilly, and I'm so glad I brought a blanket with us!

I shared a little bit about this today on my social media channels, but I wanted to elaborate deeper on the products I shared! Below, you can see the top 5 products I bring with me to Soccer games, why I think they are so awesome, and how I use them.

TerraShield Deep Blue Rub Frankincense Correct-X Peace TerraShield

Perfect to keep the buggies at bay. It's rained so much where we live, and I don't want my little dude covered in bugs! When it comes to outdoor protection, there is no better defense than Mother Nature’s offerings. Either before we leave to the game, or right when we get there, I have Daen stand with his arms out and legs apart, and spray him all over. Then I have him turn around and I spray the back!

Deep Blue Rub

I bring it with me but it's mostly for after games to make sure my little man's legs aren't cramped. Deep Blue Rub is super easy to apply and is perfect for sore muscles after a good game, and also for stiff joints beforehand! I take about a pea-sized amount on my finger and then massage it into my son's shin and calf muscles. If you'd rather use the Touch Roller, that is also a great option!


My go to Roller for all things, and my emergency oil! When in doubt get the Frankincense out! Not only is Frankincense super versatile, but it's wonderful for little bumps, bruises, scrapes, and owies too. I love taking my Frankincense Touch roller because it is already diluted for me, and I can simply just roll it on the area in question, or put on my finger if it's a scrape.


God forbid someone gets a boo-boo, this salve is a savior! It's got amazing oils in it and goes on like an ointment! I like using the Frankincense Touch on scrapes first, and then I apply a light layer of the Correct-X ointment to keep dirt, and other yucky things from getting in. This is a product I carry with me in my purse, along with bandaids, just in case!


My son's emo kid blend. Yes, he is 5, and his emotions are as big as mine! I bring this with me in case he gets upset, discouraged or starts acting like a stinker! In fact, I always keep this roller blend in my purse or in my pocket. It is my current favorite oil blend and I love what it does to help calm my mood when I'm feeling anxious. That way, I'm not acting like a little stinker too!

Of course, I had to share a pic of my little guy in his Soccer uniform. There is just something so sweet and adorable about this age! We love watching him run around, kicking the ball, and trying his best.

Sometimes it's super funny to see these little 5 year olds all over the place, or forgetting which goal they are supposed to run to. You can't help but giggle!

I'm so so grateful to have my little arsenal of awesomeness with me! Being able to take care of my little guy, no matter what or where, helps me to feel empowered as a mama. Seriously, no idea how I'd live without dōTERRA!

Deep Blue

Many of us push our bodies way too much. Maybe you have a strenuous job that requires heavy manual labor. Maybe you are stuck in a cubicle and office chair with no way to stretch. Maybe you stay at home and chase kids around while trying to keep things in order. Or maybe you exercise frequently and want to soothe the soreness that follows.

Regardless of your situation, you can use Deep Blue, also known as the Soothing Blend, to help support your body. Deep Blue is availble in a few different ways:

-Essential Oil

-Roll on bottle

-Diluted roll on bottle

-A cream rub

-Cream rub sample packets

-A dietary polyphenol complex

Check out the cool ways you can use Deep Blue to support your body!

• Soothes sore muscles and achy joints

• Supports healthy circulation


Questions? Email me here!

Fitness fun & Gym bag Essentials

I have to tell you, I have really been looking forward to writing this post! If you are following me on Instagram, then you know that healthy living and fitness play a huge role in my life! With all the amazing products this company offers, I couldn't fit everything into this whole post, but I did include what I could for now! I also made sure to include multiple uses for them, that aren't ONLY fitness related.

Here are my MUST HAVE items! These are wonderful aids to help you progress in your journey toward a happy, healthy life! Be sure to find yourself a good pair of running or walking shoes if you are planning on putting in some miles!

slim_sassy_softgel_high_res_image_us_englishSlim & Sassy Softgels

• Helps manage hunger by minimizing cravings

• Promotes a healthy metabolism

• Purifies and cleanses the body

• Stimulates the endocrine system



trimshake_vanilla_high_res_image_us_englishVanilla Trim Shake (also available in Chocolate or Vegan)     

• Provides a convenient low-fat, low-calorie, high-protein, high-fiber, lean alternative for individuals trying to lose fat or maintain a lean body composition through calorie reduction and exercise

• Helps control the release of the stress hormone cortisol, which is associated with the accumulation of fat, particularly around the stomach, hips, and thighs

• Helps control stress-induced appetite, overeating, and carbohydrate cravings

• Provides essential amino acids to help prevent loss of muscle mass and muscle tone

• Helps support blood sugar levels already in the normal range

• Enhances energy levels while helping to alleviate fatigue commonly associated with dieting and exercise

slim_sassy_15ml_high_res_image_us_englishMetabolic Blend 

• Promotes healthy metabolism

• Stimulates the endocrine system

• Helps manage hunger cravings

• Calms your stomach and lifts your mood

• Promotes a positive mood

• Helps purify and cleanses the body


Products on white for catalogPolyphenol Complex

• Includes proprietary, standardized extracts of ginger, curcumin, resveratrol and other polyphenols to soothe aches and discomfort

• Can be used in tandem with Soothing Blend Rub or Soothing Blend

• Patent-pending, fast-acting boswellia extract shown to help support muscle and joint comfort and function



• Promotes healthy respiratory function and clear breathing

• Alleviates occasional stomach upset

• Frequently used in toothpaste and chewing gum for oral health  Purify

• Refreshing aroma

• Eradicates unpleasant odors and clears the air

• Protects against environmental threats


Products on white for catalog


• Supports healthy cell function and metabolism by reducing oxidative stress to DNA and other critical cell structures

• Helps to protect cells against oxidative stress

• Supports cellular energy by supporting healthy mitochondria and by supplying metabolic factors of energy production

• Supports healthy cellular immune function

• Supports mental clarity and brain function

• Helps support healthy cell function and metabolism

• Supports mental clarity and function

• Includes potent levels of metabolic factors of cellular energy

• Includes botanical extract blend to prevent stomach upset



• Promotes healthy cardiovascular, nervous, and immune system function.

• Supports healthy joint function and comfort

• Provides important modulating nutrients for healthy immune function

• Protects against lipid oxidation and supports healthy function of the brain

• Promotes healthy skin

• Both marine and plant-sourced omega oils from sustainable sources


Products on white for catalogFood Nutrient Complex 

• Provides 22 essential vitamins and minerals to support normal growth, function, and maintenance of cells

• Fights free radicals with the antioxidant vitamins A, C, and E

• Supports healthy metabolism and cellular energy

• Supports bone health with calcium, magnesium, zinc, and vitamin D

• Supports healthy immune function

• Supports healthy digestion

• Provides systemic benefits of vitality and wellness associated with optimal intake of essential nutrients

• Provides a balanced blend of essential antioxidant vitamins A, C, and E, an energy complex of B vitamins, and 800 IU of vitamin D

• Delivers a unique blend of health-promoting polyphenols from a variety of healthy fruits and vegetables, including resveratrol, grape, citrus and pomegranate

• Includes a balanced blend of minerals including calcium, magnesium, zinc, selenium, copper, manganese, chromium, and other chelated minerals

• Contains natural vitamin E tocopherols and tocotrienols

• Includes the  Tummy Tamer digestive blend of Peppermint, Ginger, and Caraway Seed

• Made with sodium lauryl sulfate-free vegetable capsules; does not contain milk or wheat products

• Specially formulated to be used daily with Essential Oil Omega Complex as a comprehensive dietary supplement foundation for a lifetime of vitality and wellness



• Cleanses and purifies the air and surfaces

• Naturally cleanses the body and aids in digestion

• Supports healthy respiratory function

• Promotes a positive mood and cognitive ability

• Helps ward off free radicals with its antioxidant benefits

• Soothes an irritated throat


New product shots with some blank mockupsTERRAgreens

• Provides the body with essential nutrients

• Supports immune health

• Supports digestive health

• Supports weight management



lavender_15ml_high_res_image_us_english Lavender 

• Widely used for its calming and relaxing qualities

• Soothes occasional skin irritations

• Helps skin recover quickly

• Eases muscle tension



deep_blue_rub_high_res_image_us_englishDeep Blue Rub 

• Comforts tired and sore joints and muscles

• Provides a comforting sensation of cooling and warmth to problem areas

• Provides temporary comfort to tired and sore muscles and joints

• Supports circulation to muscles and joints


deep_blue_5ml_high_res_image_us_englishDeep Blue Oil 

• Soothes sore muscles and achy joints

• Supports healthy circulation





New products and packagingMito2Max

• Promotes efficient production of ATP in the mitochondria of cells

• Enhances stamina and efficient use of oxygen

• Supports metabolic adaptation for diverse activities, from movie watching to marathon running

• Improves mental energy

• Helps to reduces the effects of fatigue and stress

• Supports regeneration of cells from damage caused by molecules knows as free radicals

• Promotes healthy circulation

I also want to wish you well in your fitness journey. It is not an easy decision to make, and you should be so proud of where you are in your own journey. Remember that we are all different, we all deserve to be happy and healthy, and that means something different to everyone. So cheers to you, you rock star! Keep up the great work! Let me know how these oils and items help you along on your fitness journey!

Race for Open Space

Ahhh the sun rise! 11019548_10206599474608334_3646338229576612233_n

Such a beautiful way to start the day! A 13.1 mile trail race in Denver, Colorado. Fresh Air, outdoorsy peoples, and a great friend... Yes I would say that is a FANTASTIC way to start the day! We actually ran on trails through this terrain, and there was a small portion that had a sidewalk/paved path as well.


This morning I ran a half marathon with my friend Danielle! It was so awesome and I beat my PR with this race. The last mile I pretty much had to walk... I was slightly bummed because we had such a great run/walk pace! I had to walk because my legs were pretty much freezing up and I wanted to make sure I could still walk the next day! haha Has that ever happened to you?


My very first Half Marathon was the Tinkerbell Half at Disneyland in 2014 and it was SO much fun. I can't wait to do it again!


I have a love hate relationship with running. I love to hate it haha! Danielle looks so majestic and I look like a shiny tomato! At least I'm a happy tomato! I also had a running belt with some oils in it to help promote better breathing and support minor discomforts! I was carrying Breathe, Peppermint, and some Deep Blue Rub samples for easy application. Man oh MAN am I glad that I had those oils on me!


We finished in 2:44! And I won 4 tickets to the Denver zoo... For my costume!


Here is the mermaid costume that won me those Zoo tickets! haha


So how about you? Do you like to run? Er... do you like to get bling? Have you done any 5k, 10k, Half or Full Marathon races? Tell me about your experience!