30-Day Abs And Squats Challenge

Are you ready for a tight mid-section and killer thighs? Take our 30-day abs and squat challenge to boost your core, leg and butt muscles in just one month!

Exercises Involved:

Sit-ups exercise your abdominal muscles and reinforce your core.

Crunches also also target your abdominal muscles, but with less strain on your lower back.

Squats boost your core while also engaging your lower body, toning your legs and improving your flexibility.

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30-Day Summer Abs Challenge

Your core is relatively easy to train train, but visible results (a.k.a., sexy, chiseled abs) can remain elusive. While diet is certainly the most important factor in sculpting a shredded mid-section, it’s absolutely essential that you train your core regularly to maintain that sexy, toned tummy (essential during the summer months!).

Are you up for it? Take our 30-day summer abs challenge detailed below and get ready to hit the beach with confidence!

Exercises Involved:

Crunches are primarily a core strengthening exercise which work the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

Leg Raises are a great way to workout your abdominal muscles. They’re a strength training exercise used for strengthening the rectus abdominis and hip flexors.

Planks help build strength in your core, upper and lower body, ideal for building endurance in the abs, back and core.

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8 Moves To Tone Your Thunder Thighs

There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!

Do the following exercises in a circuit. Complete all 8 exercises with a maximum of 30 seconds of rest in between – do 3 circuits 3 times a week for maximum results. Good luck.

1. Sumo Squats

• Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
• Squat down as low as you can, keeping your heels on the ground and your back straight.
• Press back up to standing. That’s one rep.
• Do 15 reps.

2. Fire Hydrants

• Place your body on an all-fours position. Elbows should be slightly bent.
• Back should be parallel to the ground, not arched or swayed downward.
• Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
• Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
• Do 10 reps for each leg.

3. Inner Thigh Lift

• Lie on your left side, flat against the floor.Rest your head on your left upper arm.
• Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
• Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
• Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
• Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
• Do 15 reps.

4. Skater Lunge

• Perform a reverse lunge with your back leg slightly at an angle.
• Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
• Immediately jump back the other direction and continue alternating until you feel the burn.
• Form check: Keep your knees bent and stay as low as possible to really work your quads.
• Do 20 reps.

5. Plie Squats

• Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
• Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
• Press back to start; squeeze your glutes.
• Do 15 reps.

6. Step-ups

• Stand with dumbbells grasped to sides facing side of bench.
• Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
• Step down with second leg by flexing hip and knee of first leg.
• Return to original standing position by placing foot of first leg to floor.
• Repeat first step with opposite leg alternating first steps between legs.
• Do 30 reps on each side.

7. Side Lunges

• Stand with your feet and knees together.
• Take a large step with your right foot to the right side and lunge toward the floor.
• Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one.
• Repeat with other leg.
• Do 25 reps on each side.

8. Curtsy Squats

• Start in a standing position with legs hip distance apart.
• Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
• Then stand back up.
• Do the same thing again with the left leg.
• Do 30 reps for each side.

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100 Calorie Strawberry Oatmeal Bars

The easiest, best strawberry oatmeal bars with butter crumb topping. One bowl, simple ingredients, and 100% whole grain—perfect for a snack or dessert!

Ingredients:

For The Strawberry Bars:

- 1 cup old fashioned rolled oats (gluten free if needed)

- 3/4 cup white whole wheat flour (or substitute all purpose flour or 1:1 baking flour to make gluten free)

- 1/3 cup light brown sugar

- 1/4 teaspoon ground ginger

- 1/4 teaspoon kosher salt

- 6 tablespoons unsalted butter, melted (or substitute melted coconut oil to make vegan/dairy-free)

- 1 teaspoon cornstarch

- 1 tablespoon freshly squeezed lemon juice (from about 1/2 small lemon)

- 1 tablespoon granulated sugar, divided

- 2 cups, small-diced strawberries (10 ounces)

For The Vanilla Glaze (Optional but delicious, especially if you prefer a sweeter bar):

- 1/2 cup powdered sugar, sifted

- 1/2 teaspoon pure vanilla extract

- 1 tablespoon milk (any kind you like)

Directions:

1) Place a rack in the center of your oven and heat to 375 degrees F. Line an 8-by-8-inch baking pan with parchment paper so that the paper overhangs two sides like "handles."

2) In a medium bowl, combine the oats, 3/4 cup flour, brown sugar, ginger, and salt. Pour in the melted butter and stir until it forms clumps and the dry ingredients are evenly moistened. Set aside 1/2 cup of the crumble mixture, then press the rest into an even layer in the bottom of the prepared pan.

3) Scatter half of the strawberries over the crust. Sprinkle the cornstarch evenly over the top, then sprinkle on the lemon juice, and 1/2 tablespoon of the granulated sugar. Scatter on the remaining berries, then the remaining 1/2 tablespoon sugar. Sprinkle the reserved crumbs evenly over the top. You will have some fruit showing through.

4) Bake the bars for 35 to 40 minutes, until the fruit is bubbly and the crumb topping smells toasty and looks golden. Place the pan on a wire rack to cool completely (you can speed this process along in the refrigerator).

5) While the bars cool, prepare the glaze: in a medium bowl, briskly whisk together the powdered sugar, vanilla, and milk until smooth. Feel free to add more milk if a thinner consistency is desired. Using the parchment paper handles, lift the bars from the pan. Drizzle with glaze, slice, and serve.

Notes: Recipe can be doubled and baked in a 9×13-inch baking pan. The bars will be a bit thicker, but still delicious. To make gluten free, substitute the white whole wheat flour with a 1:1 baking mix. Store leftovers in the refrigerator for up to 5 days.

NutritionFacts 

Serving Size: 1 (of 16) without glaze

Amount Per Serving: 

Calories: 100, Total Fat: 5g, Saturated Fat: 3g, Cholesterol: 44mg, Sodium: 19mg, Carbohydrates: 13g, Fiber: 2g, Sugar: 3g, Protein: 2g.

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Clean Eating: Do’s and Don’ts for Getting Started

“Clean Eating” is one of the latest trends in fitness nutrition, and for good reason… It works! The Clean Eating theory is simple: Eat poorly and you become sick and overweight. Eat well and you become a glowing example of health and vibrancy.

Eating clean is a lifestyle, so start by making the changes you know you can stick with right now.  If you’re the type to jump right in to a new plan, go for it! If you have to make one small change at a time, that’s fine too.  Do what works for you!

What to Do:

Eat six small meals each day.  Increasing the frequency of your meals causes your metabolism to be stimulated while preventing you from getting too hungry.

Eat breakfast every day, within an hour of rising.  Eating breakfast helps keep the body nourished and satisfied while providing abundant energy.

Adhere to proper portion sizes.  Use your hands as a guide for portion sizes to ensure that you are getting the proper amount of food for your body.  For example, a proper portion of protein is measured by what can fit in the palm of your hand.  A serving of fruits or vegetables should be measured by what can fit into two cupped hands, while whole grains and starchy carbs should fit in one cupped hand.

Eat sufficient healthy fats every day.  In order to lose weight and keep the body looking fit, you must eat some fat!  Many physicians recommend omega-3 fats, which the brain depends on to fight depression.  Healthy fats can be found in fish, nuts, seeds, and some oils such as sunflowers, avocados, olives, and peanuts.

Drink two or three liters of water each day.  Water is the very basis of life!  Both losing and maintaining weight depend on adequate hydration.

Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  These complex carbohydrates take their time being processed in the belly.  The longer things take to break down, the slower the insulin response, and the fuller, thinner and happier you are!

What to Avoid:

- All over-processed foods, particularly white flour and sugar.

- Chemically charged foods.

- Foods containing preservatives.

- Artificial sugars.

- Artificial foods (such as processed cheese slices)

- Saturated and trans fats.

- Sugar-loaded beverages, including colas and juices.

- Excessive amount of alcohol.

- All calorie-dense foods containing little or no nutritional value (anti-foods).

- Super-sizing your meals!

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How to Know Which Body Type You Are

1. Android Type:

The Android body shape usually has more broad shoulders and strong muscular limbs. The core is fairly straight, without much of a waist. This type usually has narrow hips. Android types have an anabolic metabolism, which means they will gain weight in the upper part of their body so that they may become apple-shaped. Most of their weight gain occurs on the front of the abdomen. They build muscle mass easily and make good athletes. They tend to produce more male hormones than do the other body types. Android types tend to crave foods that are high in cholesterol and salt. The body turns cholesterol into steroid hormones, which will have a body building effect. This may lead to some cellulite in the abdominal area, trunk and upper buttocks, but not below the hips.

2. Gynaeoid body:

The Gynaeoid body type is the curvy shape with small to medium shoulders tapering to a small waist and then flaring below to wide curvaceous hips. Weight gain occurs only on the thighs and lower buttocks and gives a curvy shape. Many gynaeoid types will have a big problem with cellulite accumulating around the upper thighs and buttocks. If they try to lose weight with just any old low-fat low-calorie diet, it can be quite frustrating because weight will tend to come off easily from areas where there is not a problem, while the thighs and buttocks retain their fatty deposits and cellulite. They often have a hormonal imbalance called estrogen dominance which means that there is too much estrogen compared to progesterone. They often crave foods combining high amounts of fat and sugar, which will increase their sensitivity to estrogen, leading to more cellulite in the buttocks and thighs. They do well with plant hormones (phyto-estrogens), which have a balancing effect and help them to reduce their estrogen dependent weight gain.

3. Thyroid Type:

The Thyroid body type is characterized by a fine narrow bone structure and long limbs. This body type often has a race-horse or grey hound appearance. Many dancers and models belong to this body type. Thyroid types often crave stimulants such as caffeine, nicotine and artificial sweeteners, and may miss meals. They often have problems with unstable blood sugar levels, which can cause fatigue and cravings for sugar and stimulants. Generally speaking, thyroid types do not gain weight easily and have a very high metabolic rate. Of all the body types they are least likely to develop cellulite and if it does occur, it is on the buttocks and back of the thighs.

4. Lymphatic Type:

Lymphatic body types gain weight all over the body, and have a cuddly baby doll appearance. Weight gain occurs very easily because lymphatic types have a very low metabolic rate. They also have a dysfunctional lymphatic system resulting in generalised fluid retention, which makes them look fatter than they are. They are prone to deposits of fat swollen with lymphatic fluid, which can cause severe cellulite. This type of cellulite gives them thick puffy limbs so that it is hard to see their bone structure. They often avoid exercise and crave dairy products, both of which will exacerbate their cellulite.

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5 Things That Will Stop Sugar Cravings

The number one reason that people crave sweets is that their insulin is high, and when it starts to fall we want the sugar to spike it  back up again. It’s a vicious cycle, that leads to feeling tired, and fatigued. Here are some really good tips that will get you back on track to being healthy and feeling energetic again.

1. Increase your protein intake:

Often times our body feels like it wants sugar when it’s really craving protein. Try starting with an egg, or something that is high in protein.

2. Remove the temptations:

If you don’t have them around the house it’s harder to indulge. If it’s at work that you’re having a hard time. Do what you can to remove the temptation BEFORE the craving hits. If you keep a jar of jelly beans on your desk. Get rid of them, but bring something healthy to eat when you are ready for a snack.

3. Eat frequently:

Cravings are the worst when we’ve either skipped a meal, or we’ve had a drop in our blood sugar. By eating every few hours we avoid that drop in blood sugar. Eating 3 good meals a day with a snack in between will keep you feeling good without getting so hungry that you grab whatever you can find to get your blood sugar up.

4. Avoid artificial sweeteners:

Artificial sweeteners, like Saccharin or Aspartame, make us have more cravings for sweets, and may present a higher risk of cancer.

5. Either Cut sweets cold turkey then indulge in small amounts:

Because our insulin is so used to being high, the first 3 days are the hardest. If you can eliminate sweets completely until your body has had a chance to let your insulin come down, you won’t crave them like you did. Then you’ll be able to be satisfied with small amounts.

The times that I limit my sugar I feel so much better. Hopefully these tips can help you feel better and be healthier.

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Ultimate Hair Mask

Last night I tried out a natural DIY hair mask. This mask contained the ultimate ingredients for super healthy hair:

Eggs: 

Eggs are rich in protein, the high amount of protein from the raw egg helps rebuild your hair follicles and heal split ends. Eggs are also said to help your hair grow, as well as add shine, thicken, and strengthen your hair.

Coconut Oil: 

Coconut oil has numerous benefits for your hair, ranging from: hair growth, softening, shine, and helping with split ends. Coconut oil helps seal in moisturizer in your hair, provides natural nutrients which help soften your hair. Coconut oil contains vitamin K, vitamin E, and iron which helps eliminate dandruff as well as helping your hair growth.

Olive Oil: 

Olive oil is a natural conditioner for the hair and promotes scalp health. Olive oil has plenty of antioxidants which are essential to keeping the skin of your scalp in healthy shape. Olive oil can help your hair get shiny and very soft. Olive oil massages can improve the blood circulation in your scalp. This increased blood flow can stimulate the follicles, which then produce thicker strands.

The combination of eggs, coconut oil, and olive oil give your hair the best possible combination for having your healthiest hair.  My results were incredible, my hair was incredibly soft, shiny, voluminous, and it shockingly felt thicker (after one use). I absolutely LOVED this hair mask, and will continue to use this method when I want the ultimate hair mask treatment for my hair.

Ingredients:

-  1-2 raw eggs (depending on how much protein you want in your hair/the length of your hair)

-   1-2 tablespoons of coconut oil (depends on the length of your hair) 

-   1-2 tablespoon of olive oil  (depends on the length of your hair) 

Directions:

– Warm up the coconut oil for about 15-20 seconds (Allow it too cool for about 1-2 minutes)

– Combine the coconut oil, eggs, and olive oil together (Whisk it all together until it is very smooth)

– Apply the mask everywhere, with a focus on your ends and roots

-After application, apply a bag (grocery bag) on your hair to seal in the mask/create heat

-Leave the mask in your hair for a minimum of one hour

-Wash out with lukewarm to cool water (hot water can potentially cook the raw egg *gross*)

-Shampoo and condition afterwards

-Enjoy your beautiful hair !

I would love to know if you guys like it, and what your thoughts are after you try out this amazing & natural DIY hair mask!

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Honey and Cinnamon for Colds

With cold and flu season on the verge, I thought I would share my favorite cold and flu remedy. A mixture of honey and cinnamon for colds or the flu has been used for generations! The mixture is often called a cure for colds.

Honey has anti-bacterial, anti-viral, and anti-microbial properties. Many studies have shown that it is effective at fighting external and internal infections. Cinnamon is also beneficial as it contains anti-inflammatory, anti-bacterial, and antioxidant properties.

Honey and cinnamon are powerful immune boosters! You can use this remedy to not only reduce the severity of your cold, but also prevent future colds or other viruses.

Together these two ingredients make a super healing combination.

Honey And Cinnamon For Colds Mixture

Ingredients:

- 1 teaspoon raw honey

- 1/4 teaspoon cinnamon

Instructions:

1. Mix honey and cinnamon.

2. Take it 2 times a day, for 3 days as soon as you feel a cold or flu coming on.

If you don’t want to take the mixture straight, you can still get the benefits by adding the ingredients to a cup of tea.

Honey And Cinnamon Tea

Ingredients:

- 1 teaspoon of raw honey

- 1/4 teaspoon cinnamon

- 1/2 freshly squeezed lemon

- 1 cup of water

Instructions:

1. Bring water to a light boil, remove from heat and pour into a glass.

2. Add honey, cinnamon, lemon, and stir.

3. Drink the tea 2 times a day, for 3 days.

Another easy way to take the mixture is to spread it on a slice of bread.

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3 Ways To Grow Longer Eyelashes Naturally

Who doesn’t want longer lashes? I love having long lashes and if I can get them without using the toxic glues needed for fake eyelashes (that often fall off) or chemicals in store bought mascaras, that’s perfect! Natural is always the best way and you can look very pretty and natural by working on growing your own lashes naturally. So here’s 3 great ways to grow longer eyelashes naturally that I have found to help.

I’ve been using a combination of 3 ways to grow longer eyelashes, using castor oil, a homemade eyelash boosting mixture, and massage! As you can see in my before and after picture (below at the end of the post) my eyelashes have definitely grown! That’s me in the picture above, it was taken about 2 weeks ago and you can see how great my eyelashes are looking! I’m so happy with the results!

Here Are The 3 Ways To Grow Longer Eyelashes Naturally:

1. Castor Oil

I think using castor oil has worked wonders for helping to grow my eyelashes! Castor oil is used not only for increasing growth of eyelashes, but also for growing your hair and for eyebrows too! It contains beneficial antibacterial and anti-inflammatory properties, which in combination with a rich source of nutrients aids in encouraging hair growth.

How To Use It:

Make sure to use a natural and hexane-free brand of castor oil. To use it, just wash your eye area until it is clean of any makeup or products. Then, use either your finger or a cotton swab to lightly apply the castor oil from the roots of the eyelashes to the ends of the lashes. You only need a drop or two to cover the lashes for each eye, a little goes a long way. Apply the castor oil at least a few times a week.

2. DIY Eyelash Growth Boosting Recipe (Using Coconut Oil And Lavender Essential Oil)

I was reading about the benefits of using lavender essential oil and how it can increase eyelash growth so, I made this quick DIY recipe to use on my eyelashes. Lavender essential oil helps get rid of harmful free radicals and has been shown to help significantly increase hair growth. One study found that in 86 patients who use lavender to treat hair loss, over 44% saw significant hair growth. Coconut oil is a perfect carrier oil to mix it with because it is soothing and nutrient rich, plus it’s antibacterial and antimicrobirial.

What You Need:

- 1/2 teaspoon coconut oil

- 2-4 drops lavender essential oil

How To Use It:

Mix the coconut oil and lavender together and use your finger or a cotton swab to apply it along your eyelash roots down to the ends of your eyelashes.

3. Massage Eyelids

Massaging the eyelid area and near the lashes helps increase blood flow and circulation, which encourages your lashes to grow! This made perfect sense to me when I found this tip as I also do it for my hair! Every night I massage my scalp to help increase hair growth.

How To Do It:

Just use your fingers (be sure to wash your hands first) to gently massage the eyelid area along the lashes. Preferably, do it once a day or at least a few times a week.

My Results:

I’ve been using each one of these methods 2 to 3 times a week for almost a year. Sometimes I occasionally forgot to do it or had a busy week, but for the most part, I tried to do each one at least 2 times a week. 

Note: Even though they’re longer, I don’t think they have grown much thicker. It’s hard to tell.

How Long Does It Take To See Results?

It’s been almost a year since I started using these natural ways to grow longer eyelashes. But, you don’t need to wait that long to see results. I think within 1 month and definitely by 3 months, I noticed longer lashes!

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5 Easy DIY Hair Mask Recipes

Hair need a little TLC? I have five recipes for DIY hair masks to share today! I’ve tried each of these masks myself and they worked really well to deep condition my hair. The best part is how cheap they are to make. On top of that, they use ingredients you might already have in your kitchen! 

5 DIY Hair Masks

1. Olive oil  + Honey

Recipe:

4 tbsp olive oil

2 tbsp honey

Length: 20 min.

This one gave me super shiny and sleek hair. The mixture is very sticky and messy and it’s hard to spread. It smells really good though and the recipe was enough to cover my long, long hair.

This is what it looks like!

2. Avocado + Coconut oil + Honey

Recipe:

- 1 tbsp avocado (mashed)

- 2 tbsp coconut oil

- 1 tsp honey

Length: 20 min.

I had to double this recipe for my long hair and I actually could’ve used a little more than that. My hair came out soft, smooth, and shiny.  This mask started dripping on me just after 10 min. I had to keep a towel around my shoulders and neck to catch the drips. I also had to rinse it out a couple of times because of the chunks.  Still a great mask!

Guacamole anyone? Somehow, I don’t think this will taste the same….

3. Honey + Apple cider vinegar + Egg

Recipe:

2 tbsp honey

1/4 cup apple cider vinegar

2 eggs

Length: 20 min.

This mask was much thinner than the others. Luckily, it wasn’t chunky, but it did start to drip almost immediately. It was super wet. This one took some extra rinsing (I’m assuming it was because of the egg).

Looks like I’m about to scramble some eggs!

4. Banana + Honey + Yogurt

Recipe:

- 1 banana

- 1/4 cup honey

- 1/2 cup plain yogurt

Length: 1 hr

This one was enough for all of my hair and then some! If you have shorter hair, you could probably cut this recipe in half. It felt like having oatmeal on my head and it smelled really good.  I only left it on for 30 min because I was already dripping within 15 minutes.  By the 30-minute mark, I was done! This mask was pretty messy as well as sticky. I had to use a fine-tooth comb to get the chunks of banana out. It was all worth it though because in the end, I had nice, shiny hair.

Here’s what this mixture looks like.

5. Coconut oil

Length: Overnight or as 20 min. mask

This one is so simple and probably the least messy of the bunch. I’ve done this one a few times. At night, I just apply coconut oil all over my hair, clip it up and go to bed. Then, I wash it out in the morning. It doesn’t quite give me the results that the others do, but it still makes my hair look and feel nice.

I loved using these masks and seeing how great they made my hair look. Best of all, they’re cheap to make and if you don’t already have the ingredients, they’re easy to find. I think I’ll be using at least one a week.

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Home Remedy for Bald Spots

Onions have been used to help treat baldness and thinning hair for centuries.

Combined with a few simple ingredients, this makes a powerful home remedy.

What You Need:

- 1 onion

- 2 tbsp. Almond Oil

- 1 1/2 tbsp. ACV (Apple Cider Vinegar)

Peel the onion and cut off the ends. Rinse and place in a blender and blend for around 45 seconds.

If you don’t have a blender, slice and grate the onion.

In a small bowl, add around 2 tbsp. of onion and add almond oil and ACV. You may also want to add a few drops of essential ols if you don’t like the smell of the onion.

Get your hair damp and apply mixture to scalp and affected areas.

Massage scalp for 2-3 minutes and let mixture sit for 7-10 minutes.

Rinse hair with cool water then shampoo and condition.

You can repeat this method once every two weeks for best results.

Your hair is made of keratin, the foods you eat also have an effect on your body and hair.

Eating foods filled with protein like eggs, cheese, fish, nuts are a great way to maintaining strong and healthy hair.

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14 Day Squat Challenge

Need a daily squat schedule for the next two weeks? Here you go.

Squats are in right now, especially with the summer approaching. Tone your legs and butt with this awesome squat challenge to help you get the body you’ve always wanted.

Day 1 – 15 Squats

Day 2 – 20 Squats

Day 3 – 25 Squats

Day 4 – 30 Squats

Day 5 – 35 Squats

Day 6 – 40 Squats

Day 7 – Rest

Day 8 – 45 Squats

Day 9 – 50 Squats

Day 10 – 55 Squats

Day 11 – 60 Squats

Day 12 – 65 Squats

Day 13 – 70 Squats

Day 14 – Rest

Don’t let these numbers scare you! Once you get started, you’re not going to want to stop!

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Breakfast Swap

Something as simple as swapping out your breakfast for healthier foods can go a long way in helping to maintain a healthy and fit lifestyle.

Instead of a chocolate donut, swap for a chocolate-chip granola bar.

Have a taste for a strawberry poptart? Those poptarts have 200 calories each tart. Swap those pop-tarts for a slice of toast with strawberry jam.

Bagel with cream cheese? How about a Greek yogurt with granola.

Just because the Starbucks is on your way to work doesn’t mean you need to stop there.

Switch that latte with a fruit smoothie. Just as tasty, gives you a boost of energy and won’t give you that bloating feeling in a few hours.

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