Mindset Shift! Citrus Diet

Have you ever tried the Citrus Diet?

After trying (and failing to release much excess weight on the Bone Broth Diet), I switched to eating only citrus fruits for 7 days. (Thanks to reading an email from raw vegan health coach, Life Regenerator, Dan McDonald!)

I ate only grapefruit, oranges, and tangerines for 7 days, and drank water with limes and lemons, along with one or two cups of herb tea each day. And what were my results?

Raw fruit: Florida grapefruit, Florida orange, and Cuties tangerines

I released 6 pounds! The easiest weight loss I have experienced in a long time.

As for the mindset shift, I believe once you make up your mind to do something (like lose weight), you will focus on it to breathe, eat, and sleep your goal! Haha! Yes, and you will find ways to make it fun!

Now, here’s the best part – my BRAIN functioned better, plus I saw and felt differences in my skin!

  • Less moody
  • More clarity
  • Got more stuff done
  • Felt a renewed sense of purpose
  • Felt motivated
  • Moles dried up and fell off my body
  • Face cleared up
  • Felt more vitality

Overall now, I really feel aWEsOMe and vibrant! And I want to continue eating this way!

Fruit bowl. My meal of raw grapefruit, orange, and tangerines (and Puradyme digestive enzymes).

I don’t know how long I will continue, but as I begin to add in things like raw vegetables (first, celery and avocado with Mrs. Dash as a seasoning, and later, salads with no dressing), I will document what happens and post it here.

Stay tuned!

Depressive thoughts?

Robyn Openshaw, aka the Green Smoothie Girl, sent an email out that speaks to exactly what I started doing mid summer 2020 that pulled me out of Lockdown depression!!

What did Robyn say?

Balance.

Yes, it’s all about Balance.

She’s been talking and writing tips for staying mentally, emotionally, and physically well for some time, see this article of Robyn’s from April 2021:

https://greensmoothiegirl.com/natural-ways-deal-with-stress/

But my problem was, I didn’t reach out to Robyn (or search her blog), reach out to anyone, or even read my own book, when I experienced DEPRESSING THOUGHTS!

Thankfully, I was able to pull out of the DEEP dark hole in mind, but it was a scary time! I didn’t even cry (as I would have years ago). But my strong WILL kicked in at some point, and I told myself, “Go for a walk.” That’s right! As simple and innocuous as that sounds, just getting off my rear and stepping outside, really was the beginning to me getting my Life back!

I started noting things I noticed in Nature. I started noting new thoughts as they dropped into my mind, as I was walking.

It was hot.

I was sweaty.

I had bugs nipping at my body.

Then, I began Communing with the Trees on our property and along the dirt street while I was walking.

After a few weeks, I had started a new diet program that came my way. And I had started some new supplements.

I found a bit of relief with each step I took.

I found a bit of relief with each step I took. Yes, I did.

But what became even more exciting was that I began to codify my thought processes and subsequent actions.

And all of that is what I pulled together to create the loose, creative framework for others to use in building their own daily ritual(s) called, Integrated Spiral™.

Because we already have all the books, videos, podcasts, tools, and such to get ourselves healthy and happy, but not the processes in place to integrate them into each day!

And the thing is, practicing simply a few Integrated Spiral methods, the first is something I call, Gratitude F-L-O-W, you can begin to experience a mood lift! I love uplifting others. Now, we can help each other. It is possible to feel better, relieve anxious feelings and find relief from the struggle. Let’s talk.

A bit about me, your Spiral Sister

I’m an open vessel of Spirit (Source | Omniscience | Energy) offering a 4-week, small group, self-coaching transformational program called, Integrated Spiral. Mindful daily practices to apply what we have and bring us back into balance: mind, body, spirit, and soul. Expanding our perspectives to diffuse tension (within ourselves) and empower (and improve) our relationships—even the ones we think we’ve lost.

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

My Primal Life Organics journey continues

Self Care, Anti-aging (or “sage-ing”) with Primal Life Organics

I have added some new products by Primal Life Organics to my self care and anti-aging or “sage-ing” routine. 🌅💦🌱

I don’t wear makeup (haven’t for about 10 years anyway), but I thought I’d try Primal Life Organics face foundation makeup for whenever we get the opportunity to perform our music out “LIVE” again.

Primal Life Organics natural foundation makeup

I love that these come in sample sizes, as that is all I will use in a couple years! Ha! And they allow you to add as much or little as you need to achieve the coverage you want, wet or dry!

You can also mix and blend these colors to get the perfect color for you! Sure to compliment your skin tone, and so easy!

Primal Life Organics foundation in light, medium. and dark colors

I also really love Primal Life Organics’ Stick Up™ natural deodorant! I actually only have to apply it every other day or so! (Quite inexpensive in my particular case.)

Primal Life Organics Stick Up™ Natural Deodorant

See what a fan I am of natural products? Haha! In the next pic, I show the near powder consistency of this deodorant and that it makes it easy to apply!

I’m always using natural products to help my body detox and restore balance (as just living in today’s world is toxic on many levels)! 😉

Primal Life Organics Stick Up™ Natural Deodorant

It’s so easy to apply, and when massaged in, gives you a bit extra self care to your underarm lymph nodes! (As you know, our lymph nodes and entire lymphatic system will enjoy and use all the help we can give it!) ❤️

This is what I call a double duty natural remedy—when you get double (or more) benefits from one product!

Primal Life Organics’ Stick Up™ natural deodorant

My weight loss journey continues with the assistance of Primal Life Organics’ weight loss system, Weight Loss Naturally Supplement. (As shown from their email to me below):

You can order Primal Life Organics weight loss system here: https://www.primallifeorganics.com/products/weight-loss-naturally-supplement?_pos=1&_sid=d4e0c3155&_ss=r

No more need to use water to wash your hair when traveling or incapacitated.

Love my naturally curly hair with this aWEsOMe product

Salty hair texturizer from Primal Life Organics

My naturally curly hair stays in bouncy style with this texturizing spray by Primal Life Organics on wet hair.

Like I stated in a previous blog article, living Off Grid, I’ve made a lot of adjustments and sacrifices, like not having hot water! So, when I wash my hair (once a week), I don’t want to use much on it to maintain bouncy curls. Primal Life Organics has hit a home run with this product though! I love it! My curls are defined, and look fantastic, even the next day (after sleeping), and for several days! Game changer for me! And it’s EASY!

Primal Life Organics Salty hair texturizer can be found here: https://www.primallifeorganics.com/collections/hiar-products/products/salty-hair-texturizing-spray

Me with my Salty hair and wearing my Everything Resolves to Gratitude t-shirt (wink!)

Gratitude design for t-shirts, mugs, stickers, etc here:
https://www.teepublic.com/t-shirt/7100940-everything-resolves-to-gratitude?store_id=183016

#holistichealth #HolisticHealthInFlorida #naturalremedies #takeyourhealthintoyourhands #empoweryourself #alternativehealth #getyourhealthback #dentalalternatives

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my updated health book (that took 13 years to research, test, and write), Take It Upon Yourself to Live a Wholly Vibrant Life, is available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Whiten your teeth with light!

Whiten your teeth (and improve gums) with LED light!

Your teeth are one of the most prominent, most visible, and most telling areas of your appearance—and the one people tend to notice FIRST before anything else… why not whiten their appearance and gain the confidence to smile bigger!

Primal Life Organics Real White Teeth Whitening System

That’s no exaggeration! After having a front tooth extracted a couple of months ago (no choice as the tooth previously had a root canal, which weakened the root, and the root broke horizontally—straight across), people would question me within seconds of seeing me, “What happened?” That’s right. Whether friends or family saw me in person or on a Facebook Live video, they asked. And I was shocked at how often people responded in that way.

So, the one thing you can do to improve your facial appearance (after smiling), is to improve your teeth. And whiter teeth are noticed. Yes, whiter teeth and healthy gums are anti-aging too!

Primal Life Organics Real White Teeth Whitening Device

Primal Life Organics took the pain out of teeth whitening! Witness the whiteness of your bright smile and feel your confidence soar!

Now is your chance to impress your dentist, boss, significant other, and friends. Finally, you can be your own whitening dental hygienist!

Restore a whiter smile!

Using this LED light Real White tooth whitening system is grand self-care, and I do consider light as a natural remedy. (Wink!)

Primal Life Organics Real White Teeth Whitening System

Primal Life Organics Real White Teeth Whitening System will have you smiling more with bright white teeth and fresh breath!

The NEW REAL WHITE TEETH WHITENER offers the following:

  • double the lights (16 red/16 blue)
  • THREE treatment options (red, blue, red & blue)
  • a built-in timer

I’ve been using the corded version of Primal Life Organics red/blue LED, but am upgrading to the NEW REAL WHITE TEETH WHITENER. Mostly, I love that I can choose the lights (red or blue—or both), that I want to be ON, depending upon my need, and that I can use this device untethered to my phone or computer—no cord!

This teeth whitening device is cordless, rechargeable… and 100% portable!

Using Primal Life Organics LED tooth whitening system empowers you to improve your dental health and take it to the next level with ease.

Dave Asprey, of Bulletproof says, “Upgrade your dental health to an Oralgasm… yes, it’s a thing!”

Buy the LED tooth whitening system here: https://www.primallifeorganics.com/products/led-teeth-whitener?

*This is the HOT Christmas gift this year… limited supply. Pre-order today at our introductory price! These will begin shipping on November 15th or sooner.

Listen to Trina Felber talk with Dave Asprey here: https://www.primallifeorganics.com/blogs/primal-life-organics-blog/achieve-oralgasm-with-a-dirty-mouth-trina-felber-with-dave-asprey-753?utm_campaign=LED%20UPGRADE%20%28UGuMXB%29&utm_medium=email&utm_source=LED%20blue%2Fred&_ke=eyJrbF9lbWFpbCI6ICJzaGVpbGEubXVycmV5QGdtYWlsLmNvbSIsICJrbF9jb21wYW55X2lkIjogIlFKZDN1aSJ9

#holistichealth #HolisticHealthInFlorida #naturalremedies #takeyourhealthintoyourhands #empoweryourself #alternativehealth #getyourhealthback #dentalalternatives

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my updated health book (that took 13 years to research, test, and write), Take It Upon Yourself to Live a Wholly Vibrant Life, is available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Month 1 Results from using Primal Life Organics’ Carrot Seed Facial Package

Results from use of the Carrot Seed Facial Package from Primal Life Organics

From my previous article where I introduced you to Primal Life Organics’ Carrot Seed Skincare Package, this is the follow up I promised:

WOW! A carrot seed oil face cleansing and moisturizing system that IS truly wonderful for any type of skin!

Ease of consistent use

I am NOT a “beauty routine” kind of gal, but this system was sooo easy to use and integrate into my morning routine! It was actually enjoyable!

Starting from the first day, I was eager to wash my face with the luxurious carrot seed oil cleanser. I looked forward to its bubbly creamy consistency every morning, so that prompted me to continue using it day after day!

Skin improved

My skin is aging and sensitive, so I was excited to experience the rejuvenating properties of this carrot seed oil skin care from Primal Life Organics.

I started noticing a difference in my face pretty quickly!

  • Skin texture improved
  • Skin stayed smooth
  • Skin stayed hydrated all day (no dry or flaky areas!)
  • Age spots began to fade, or become less noticeable

Before and After

I know it may be difficult to see the difference in my skin from these pictures, but I can see it and FEEL the difference!

Note: Disregard the redness beside my nose from my eyeglasses. And the lighting is different in these photos.

Before (left) and After (right). After 30 days of using the Primal Life Organics carrot seed oil system.

If you want to experience any of these benefits for yourself, here’s how to order:

https://www.primallifeorganics.com/products/carrot-seed-primal-face-package-normal-to-oily

I am thrilled to be an “A-Team Member” for Primal Life Organics! #ATeamPLO #CarrotSeed

I share about Primal Life Organics #1 Best Natural Skincare because I love all of their products! 

Great savings

I’m excited to offer a couple different deals for you!

Take your pick:

Get $5.00 off your first purchase using my unique referral code: https://primallifeorganics.com/?redeem=5f375efc4bd722003db3270f

Or click the link below to receive a $10 gift card to order from Primal Life Organics! 

http://i.refs.cc/bE9PYRPq?smile_ref=eyJzbWlsZV9zb3VyY2UiOiJzbWlsZV91aSIsInNtaWxlX21lZGl1bSI6IiIsInNtaWxlX2NhbXBhaWduIjoicmVmZXJyYWxfcHJvZ3JhbSIsInNtaWxlX2N1c3RvbWVyX2lkIjoyMzE5NzYyMTd9

Previous posts about Primal Life Organics

Remember my previous posts about my dental issues and how I found Primal Life Organics tooth whitening system?

https://beingwhollyvibrant.wordpress.com/2018/12/30/dental-advice-for-vibrant-health-and-bright-smiles/

And when I wrote about hand sanitizers:

https://beingwhollyvibrant.wordpress.com/2020/04/26/gloves-masks-sanitizer-oh-my/

As always, I’m your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being. I’ll be offering a new holistic health & wellness coaching program soon!

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

#holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Reduce belly fat in 90 days!

Reduce belly fat in 90 days!

Wondering if using the FasciaBlaster will help you lose weight and reduce belly fat?

I think you will be excited to hear the findings of Ashley Black’s peer-reviewed and published study of the FasciaBlaster tools!⁣

Reduce fat by releasing bound fascia

In just 90 days, FasciaBlaster tools resulted in a reduction of fat, an increase in resting metabolic rate AND a decrease in the appearance of cellulite! ⁣ This means that the increase of metabolism through FasciaBlasting may provide help with weight management. AMAZING, right?! ⁣

Head here to order their new ✨ MINI BOX ✨ – a kit designed just for stubborn belly fat. It’s currently over 60% off, don’t miss out:

https://www.ashleyblackguru.com/?rfsn=4010015.a4ba8e&utm_source=refersion&utm_medium=affiliate&utm_campaign=4010015.a4ba8e

As always, I’m your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being. I’ll be offering a new holistic health & wellness coaching program soon!

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

#holistichealth #HolisticHealthInFlorida

A bit about me

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

For those who have trouble meditating

Do you have trouble meditating?

There is this one little physical thing you can do (that a massage therapist taught me years ago), when you are wanting to meditate, but feel that you can’t because your mind is racing.

I learned this one move, and have taught it to many other since, that helped me in the beginning when I couldn’t seem to meditate because my mind was always ON.

Try the following procedure and let me know if it helps.

Trouble meditating?

The procedure

Start by closing your eyes and rubbing two fingers (of each hand), up the bridge of both sides of your nose, and while maintaining the same pressure, move your fingers over and above your eye brows to make circles around yours eyes.

You can do this several times, and even go in reverse circles, lightening the pressure as you go.

As you notice your thoughts slowing down, you can stop this motion and relax your hands to your sides and then simply focus on your breathing.

The outcome

This one move really can ease the mind racing or mind chatter, especially when one begins learning meditation. Namaste. OM ❤️🦋🌀

Reach out

If you would like some help learning more about simple living, independent thinking, meditation, social media marketing, naturally attracting your best life (and dream clients), comment below.

Check out my previous article about meditation:

https://beingwhollyvibrant.wordpress.com/2015/12/12/why-i-meditate-daily/

And here is a morning meditation audio that may help you:

A bit about us:

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on http://RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

I’m an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the person your soul beckons you to be and let us promote you!

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Career writer speaks! Discover your most valuable words: WordPLAY

A career writer speaks: WordPLAY by Sheila Murrey, Embodiment Wordsmith 

Workshop: Release the WORDS that no longer serve you; Exchange those words for uplifting, inspiring. and empowering ones that raise your consciousness and benefit ALL. 

A writer speaks: Words Workshop has been evacuated and rebranded as WordPLAY and sessions are being scheduled.

Audience: Wellness business owners, small business owners, teachers, speakers, managers, and parents.

In the WordPLAY Playshop

We will:

Identify the words we USE and when we speak them with an intention and tone that carries the frequency of a “to destroy” curse, such as the words typically spoken when we’re angry, upset, or in pain;
Use an intentional and elegant process to release the WORDS that no longer serve us, such as, low frequency, negative ones.
Playfully explore how we can replace lower vibration words with higher, more purposeful words to uplift, inspire, and empower ourselves and others to raise your consciousness and benefit ALL by expanding and elevating our collective consciousness.
And we’ll mine for words that resonate higher (and reach farther into the ether) to become aware of the empowering CHOICES we have when it comes to improving our health and wealth with our powerful words. Yes, voice matters (in multitudinous ways)!
As well, we will let go of words we overuse, that are unnecessary, or those we say because we think we need to fill empty space.

About the Process

During the WordPLAY playshop, you’ll be encouraged to play with thoughts and words in this interactive workshop (where the facilitator will be using a whiteboard and 3×5 index cards).
This will be an empowering exercise in Awareness, by a writer with over 33 years of career experience and two degrees, both in science (aviation business) and the arts (visual communications).

Bonus

We will uncover brilliant SEO keywords to expand our reach in the Mind, Body, Spirit, Soul Internet space! 

Send an email (Subject line: WordPLAY class) for class dates, times, and fees. Package discounts are available. Group sessions in person and online are available.

Both subtle results (new awareness) and tangible will be achieved.

My credentials

A bit about us

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

I’m an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the best version of who you want to be and let us promote you!

I am currently setting appointments to speak at bookstores, libraries, crystal shops, acupuncture and chiropractic offices, and other holistic, natural healthy lifestyle businesses.

Embodiment Wordsmith | Entertaining Speaker & Educator : Profoundly raising consciousness to ease us into living a Wholly Vibrant Life!

Specifically, I connect with small business owners and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being.

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Working out at home!

Working out at home!

So, after working out for 12 sessions with a personal trainer, Michael Slotin, I figured out several ways to get my workouts done at home. Good thing too, because we’ll be moving in a few weeks and I will lose my “in person” access to my trainer anyway.

Lifting 200 pounds!

Thank you, Michael Slotin at Fitness Therapy in Cocoa Beach, Florida!

https://vimeo.com/377594487

Plus, after visiting another gym, I am not comfortable going to a place full of fit people or highly muscular types. I know how that sounds, and while I am sure they are all wonderful and nice people, I am in my late 50s and don’t feel like I connect. Please feel free to comment and help me improve my mindset about that, as I don’t want to think age limits any of us!

Anyway, here’s the list I have put together for my home workouts, and maybe it will help someone else too!

The list

Remember to speak (verbally or mentally) to the body while working out because the cells listen to us. Also, visualize the movements and outcome you desire pre-workout.
Use Energy Medicine techniques first, to prepare the body for movement.

Walking (swing the arms with the elbow bent)

Yoga

Qigong

Yamuna stretching

Calf raises on a stair or other solid and stable object

Leg curls laying with belly on the floor while wearing ankle weights and gripping resistance bands (though I was up to 160 lbs of weight for these on the MedX machine and I doubt I could find ankle weights of that weight! Haha!)

Leg extensions using Pilates techniques while wearing the same ankle weights and holding a resistance band, though again, I was up to 200 lbs for this exercise on the MedX machine. As an alternate way to get this leg work in, a timed slow standing squat, counting to 10 on the way up, and counting to 5 on the way down for 2 minutes is working well for me!

Standing hamstring stretch by crossing the feet and bending at the waist til head reaches the front knee. Place chair in front for balance. Keep knees straight.

Standing thigh stretch holding each foot (one at a time) with the same hand (right hand on the right foot) and pulsing back 10 times while standing by our kitchen island for balance support.

Figure 8 thigh raises to loosen hips and increase hip flexibility.

Tricep and bicep arm work using 20 pound weight dumbbells.

Inner thigh squeezes, seated, with one Yamuna ball between the knees.

Inner arm squeezes using one Yamuna ball between elbows.

Crunches on my back while squeezing both Yamuna balls between knees and elbows.

Hip raises while lying on back on the floor.

Note: Squeeze the pelvic floor muscles while lifting any weights and doing the hip raises.

Timing

Lift weights up to the point of muscle exhaustion every other day (for the same muscle), so as not to overtrain.

Note: See Adam’s comment in the comments section.

Will continuous participation in physical activities promote longevity?
Regular exercise will slow the aging process down without spending much money. A good exercise program you follow regularly is one of the best ways to lose weight, reduce muscle loss, spare bone density, and prevent or slow any form of heart and cholesterol-related disease.

Recovery

Drink 2 ounces of ASEA post workout to aid faster muscle recovery, improve performance, and reduce soreness.

Rub Renew 28 on your muscles too!

Buy that here.

Drink plenty of pure water after working out. Aim for half your body weight in total ounces of pure water, (or unsweetened tea or clear broth) each day to flush fat and toxins from the body. Remember, that there’s water in fresh raw vegetables too!

And get at least 7-8 hours of sleep.

An invitation

If you are a health coach, or are into the healing arts, please join my private group!

https://www.facebook.com/groups/307672303392904/?ref=share

As we are on our individual health journey, we are not alone. This private group is a place to ask questions, and exchange open and honest feedback.

Most of us are healers, health practitioners, researchers, writers, or health coaches. We are here to help.

I am grateful for your participation.

You can invite anyone to the group who is seeking better health. But especially those who are people open to believe in miracles. ❤️🙏

Some of the leaders we learn from in this group are:

Nathan Crane

“One of the weakest areas in most American’s bodies is their core, which leads to all kinds of back pain and poor movement patterns. Since I started @crossfitconjugate I now do multiple core workouts every week which I subconsciously avoided before just because it’s not always fun😂😊☹️. Even 10-15 mins a day can change your life for the better. This is a good one. Accumulate 2mins parallette hold above 3×45# plates.” Nathan Crane

#crossfit #core #health #fitnessmotivation

Dr. Joe Dispenza

Use your serviceable mind:

https://youtu.be/MggxikOZN80

Much love and many blessings to each of you in ALL ways.

❤️🦋🌀

#healthcoach #Heal #FeelBetter #Wellness #HealthPractitioner #HelpEachOther #research #writer #healer #prayer

For more ideas on working out wherever you are and with whatever equipment you have access to, contact:

Adam Hoffman – https://hoffmansfitness.com

Kali Bernardo and Lauren Thew of Awakened Goddess Coaching – https://www.facebook.com/groups/2372866019657885/?ref=share

❤️🦋🌀🙏😉

About your blogger (me):

Focused on holistic health and wellness since 2005, I continue to practice all the methods and use all the protocols that made a difference to improve my health and life. The bottom line is that when we help our cells repair and rejuvenate, the rest elegantly falls into place. Would you eat toxic, synthetic food? Not knowingly I bet. That’s why I promote non-toxic products, both for internal and external use.

I am available to come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures.

I am an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

Concept Wordsmith | Entertaining Speaker & Educator : Profoundly raising consciousness to ease us into living a Wholly Vibrant Life!

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

I’m an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

We help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the best version of who you want to be and let us promote you!

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Melbourne Florida health breakthrough! Saturday October 12, 2019

Join us in Melbourne, Florida on Saturday October 12, 2019

We’re hosting one of the largest health meetings in east central Florida this Saturday, beginning at 12:30pm (I’ll be there at noon)!

We will be featuring the ASEA Redox product line and have folks from the corporate office flying in to meet you!

This is such an exciting time in history!

Come and join us to learn more about this health technology breakthrough and sample the products.

Click this link to get your free ticket:

https://www.eventbrite.com/e/new-frontiers-in-health-tickets-71717237187

Meet me and find out why I look and feel years younger after taking ASEA Redox for a year. (Get a glimpse about it here.)

Meet others who have turned their health around–and changed their life (both their health and finances)!

Stay for an hour or so to learn about the products, or longer to learn about the business (whether you only want to earn free products or create a legacy business to sustain your family).

Your invitation - Melbourne FL Saturday October 12, 2019

Photo Sheila Murrey
Sheila Murrey

#FloridaEvents #ThingsToDo #CocoaWest #Cocoa #Melbourne #Viera #Florida #HealthBreakthrough #EmergingScience #HealthTechnology #ASEA #holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available now.

I am available to come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

I’m “The Caring Techie” and your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being.

If you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.