What the heck is "mirror talk"? ​Simply put, "mirror talk" is using positive affirmations to change your life. By repeating these phrases, you can greatly improve your confidence and outlook on life. Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further.  Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?). ​This is a HUGE tool in building confidence and also building a happier outlook on life.

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Granite can be tricky... Did you know that it’s really easy to ruin granite? I mean, not like super easy, but you definitely have to be careful with the ingredients you use. The DON'Ts First, NEVER USE cleaners with ammonia like Windex. Second, NEVER USE bleach. Third, NEVER USE acid based cleaners. Yes, even your gentle, homemade mixes with lemon juice or vinegar.

So, what the heck can you use?

Instead of paying $5 a bottle...

Here’s how I use it:

Want to try it with $10 off?

Happy Holidays!  If you're reading this, you're probably stressed and wishing your Amazon cart was full.  Well, here's a list to help you out.  Here are 15 awesome gifts for the natural living expert and "green goddess" in your life!

UNDER $20

Attitude Living body creme ($15): This is my absolute favorite body creme and I keep a tube by my bed!  I love all Attitude Living's products actually, their smaller hand cremes would be great stocking stuffers!

essential oil recipe book ($13): This is a super educational book that I have bought for myself.  There's tons of recipes and the author is super uplifting!

non-toxic SPF lip balm ($9): This balm is a new discovery for me and I absolutely adore it!  Just a bit is all you need and it lasts a long time on your lips!

soy wax tealights ($18): Unscented soy wax tealights to use with their diffuser!

tealight diffuser ($15): I have this candle diffuser sitting on our counter.  It's a perfect option when you need a great scent but don't have access to an outlet!

My Green Fills laundry starter kit (FREE): Yeah, the holidays aren't really a time we want to think about doing laundry, but this gift would definitely be put to good use!  Clicking this link gives you a free trial, feel free to give it to a friend (or keep for yourself).

UNDER $50

essential oil set ($35): Plant Therapy is my go-to brand for oils because of their high quality and fast shipping.  You can buy their oils from either Amazon or directly from their site, just pick whichever is easiest for you! Honeybee Gardens eyeshadow palette ($30): Do you have a makeup girl to buy for?  These eyeshadows are great quality and you can either buy a pre-made palette, or design one yourself!

cast iron griddle ($45): Your friend probably knows that non-stick pans are bad, but do they have a BIG cast iron option to cook on?  I use this griddle for bacon every weekend! Erin's Faces eyeshadow primer ($29): I used to be a loyal user of Urban Decay Primer Potion, but this eye primer is highly rated by the EWG and actually works!

large capacity diffuser ($36): I have this diffuser in our living room and I love it because it is so big!  It throws a lot of scent because of the large surface area.  Yes, your friend might have a diffuser, but I doubt it's as big as this one!

UNDER $75

stainless steel cookware ($50): Your green friend probably knows that non-stick cookware is bad for your health.  Let them start the new year off right with a new set of pans!  Calphalon is the brand I have in my own kitchen, they wear super well.

glass food storage ($56): Your green friend probably knows that microwaving leftovers in plastic is bad for your health.  Here's a great kit of Snapware that are leak proof and non-toxic.

Branch Basics starter kit ($60): This is the cleaning solution that I use on just about everything in our house.  I have given this kit before as a wedding gift, but I know it would make a great holiday gift too!

BIG SPENDS

More people to shop for?  Check out my other gift guides below:

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We all have that friend who loves to workout...  If they're on your holiday shopping list this year, here's my top 13 picks for gifts sorted by price.  These links are mostly to Amazon too, hopefully making your life easier! ​Let's get straight to the links and get you one step closer to DONE WITH SHOPPING!

UNDER $15

magnesium supplement ($15): Magnesium is super important for muscle recovery.  This is a tasty drink mix to add an extra dose of love to your fit friend's diet.  These to-go packs are great for a gym bag!

mini resistance bands ($6): Super lightweight and easy to pack, resistance bands are great picks for your friend who's always on the go.  These are the ones I have in my own gym and take with me to on-site client sessions.

​running lights ($15): Have a runner on your list?  These clip on lights will help them stay more visible on early morning and late evening runs.

UNDER $30

Vital Proteins collagen peptides ($25): If your fit friend has been doing this for awhile, they know they need to eat their protein.  This is how I add an extra dose to my diet every day!

funny workout tank ($28): OMG Becky, look at her deadlift.  Enough said!

​Squat Sponge ($20): I bought one of these for my home gym AND one for the gym I train clients at.  It's great for hip thrusts too!

Takeya water bottle ($24): This is the bottle I have, it doesn't leak and keeps water cold!  I like the fact that it's a big spout so I can guzzle water when needed.

pull-up bands ($20-$40): These are BIG bands that can be looped around a pull-up bar to help your friend nail their first pull-up.  I advise giving them a set of two or three.  This brand has a cheat sheet to help pick a good set.

ab wheel ($17): This is the ab wheel I have in my own home gym.  It definitely gives you a big bang for your buck!

UNDER $85

​Bosu Ball ($80): Bosu Balls are great for the friend who likes to work out at home, they're also an important piece of equipment in my own workouts!

Versa Gripps wrist straps ($65): If your friend is a weight lifter, these straps are a must!  I use these to help me deadlift so I can get more reps in!

suspension trainer ($40) Suspension training is a great tool to have at home if you don't have much space.  This kit gives your friend two options for mounting the straps.

BIG SPENDS

Have more people to shop for?  Check out my other gift guides:

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Somehow...  the holidays are already here.  This means you are super busy and probably stressed, so let's just get you straight to the "add to cart" button.  And yes, most of these are Amazon items to make your life easier!   ​Here's 15 of my top picks for your foodie friend sorted by price, with a couple "big spends" all the way at the bottom.

UNDER $25

organic spice set ($18): Spices can make or break a dish.  I buy Simply Organic spices off Amazon all the time and have been very impressed by them.  This specific set has "uncommon" spices that your friend will most likely NOT have already!

CSA shopping tote ($20): Is your friend a member of a CSA?  If so, they'll be the trendiest member with this organic cotton reusable bag.

gravy whisk ($13): When you're making a gravy or deglazing a pan, you want as much of the whisk scraping the good stuff off the bottom of your pan.  This one does that perfectly!

cute coffee and collagen mug ($22): Does your friend use collagen peptides in their coffee?  Then this is perfect for them!

fish spatula ($14): No, you don't have to use this JUST for fish, but the super thin bendy blade is super useful for flipping delicate foods like fish or fritters.  It's also useful for stuck items because it's metal and super strong!

under $35

santoku knife ($30): Most people have a chef knife, but few people have santoku knives.  These are special because they have divots on the sides of the knife to reduce "suction" of food sticking to the blade.

electric salt and pepper grinder ($30): My husband got these for us and I have to admit, I was a little skeptical at first.  But think about it, how easy would it be to have a one handed grinder when it comes time to season the second side of a raw steak?

mortar and pestle ($30): Does your friend grow their own herbs?  If so, this is a great tool to grind those fresh herbs with some coarse salt to make delicious rubs for meat!

UNDER $50

knife sharpener ($30): Sharp knives are the most critical part of a kitchen.  And the reality is, the sharper they are, the safer they are.  This is the ceramic sharpener my hubby uses to sharpen my knives and we have gotten this as gifts for our family members!

food dehydrator ($40): Does your foodie friend seem to have EVERYTHING already?  I doubt they have a food dehydrator!  This is the same one I have that I received as a gift a few years back.  Kale chips are super easy to make with it!

cast iron dutch oven ($40): This thing is the trick to my crispy chicken thighs and was a present I received last year.  The high sides and lid help to prevent splattery messes!  It can also be transferred from the stove right to the oven!

UNDER $85

Snapware glass containers ($57): Convince your foodie friend to get rid of their plastic containers with these leak proof Pyrex containers.  These are what I trust our leftovers in when I need to reheat them in a microwave.

huge Calphalon skillet ($80): All our stainless cookware is by Calphalon and I absolutely adore them.  This is what I got for my mom (and myself) last year as a Christmas gift.  They're super indestructible and I love that this one has a lid!

KitchenAid immersion blender ($60): This is a kitchen item that doesn't get used often, but without it I wouldn't be able to make some of my favorite things.  I use my immersion blender to make homemade mayo, tomato bisque, blend coconut milk, make a quick salsa, etc.

BIG SPENDS

Have others to shop for?  Check out my other gift guides:

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I know, I know, that was a bit harsh...  but it's true.  Squatting in the same way every week just isn't going to cut it in the long run.  After reading this post, you'll learn how to change up your squat form to activate all the muscles  in your legs!  One option to mix things up is to change your set and rep ranges... ​You can learn more about that by clicking the button below: WHAT THE HECK ARE SETS AND REPS? but you will also want to change your stance:

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"SUMO" A sumo stance places your feet far apart (wider than shoulder width) and your toes pointed out.  This stance lends itself to being the deepest of the squat variations, because the wider your feet are, the easier it is for your calves to stretch and let you get down low.  In a sumo stance, you tend to feel more engagement on the inside of your thighs. "NARROW" A narrow stance places your feet closer together (hip width or narrower) with your toes pointed straight ahead.  This stance makes it a bit harder to get deep into your squat because it requires the most flexibility of your calves.  With a narrow stance, you tend to feel more engagement in your glutes. "STANDARD" A standard stance falls somewhere in the middle of the two, with your feet about shoulder distance apart and your toes aligned with your knees.  Please note that in ALL the stances, your toes should ALWAYS align with your knees.  In a standard stance, you get a great mix of the other two variations.

putting it all together:

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Anyways, back to our story... 

You make your way to the kitchen, pour your coffee, load it up with that sugary pumpkin "goodness" but still feel just SO groggy.  Your day goes on, you get some items checked off your to-do list, grab an afternoon latte but still your productivity is low.  Finally it's time for dinner, and after that you try to wind down with a Netflix binge, because seriously, what else are you going to do when it's cold and dark out?? Next thing you know, 11:00 PM appears on your phone...  It's late and you should go to bed, but your brain won't calm down.  What gives??  You were tired all day but now you can't sleep?  Grumbling, you crawl into bed and lay there getting weird hot and cold sweats in your flannel sheets and cotton pajamas...  Midnight rolls around, you finally drift off...   And BEEP BEEP BEEP, the 5:45 am alarm goes off, and the cycle repeats itself.  How do you stop it?  After a few key changes to your routine and a few product additions, you can easily make your mornings and evenings set you up for a more productive day!

Here's your checklist for a good morning:

First?  Fake the sunrise. Seriously, this thing has changed my morning.  By slowly getting brighter, this alarm mimics a sunrise to gently bring you out of deep sleep at your desired time.  Once it's at it's peak brightness, it is SO much easier to get out of bed.  You can also try setting your thermostat so it's a bit warmer than normal right when you want to wake up, making it much easier to get out from under your cozy blankets.

Second?  Make it smell energizing, but not just from your coffee. After getting out of bed, you'll want to freshen up your space with invigorating, brain stimulating scents like citrus oils and mint.  Put them in the diffuser of your get ready space and get your brain fired up for the day.  No diffuser?  Try this one, it packs a big punch, holds a lot of water, and helps to humidify dry winter air which is great for skin!

Third?  Lessen your sugar and caffeine load. No, I'm not telling you to give up your coffee.  What I am saying is that after decreasing the amount of caffeine and sugar you have, you WILL get used to it and you WILL feel more energy later on in the day.  Don't try to give it up all at once, wean yourself off the fully caffeinated coffee by switching out a scoop or two for decaf.  Next week, try switching out a bit more.  You can also lessen your sugar dependency by switching that sugary pumpkin spice creamer for actual pumpkin spice.  I like this one, it's organic and gives me that #basicwhitegirl vibe without being so basic.  All you need to do is put some in your brewing basket, or simply sprinkle it on top.

Now here's your checklist for a good evening:

First?  Block out the lights. Set the mood for your Netflix binge and dim the lights in your room.  This mimics sunset which naturally releases melatonin.  Also, block out the blue light from your TV and phone with a cute pair of blue-blockers like these!  As soon as I started wearing these in the evenings, I got way sleepier way earlier!

Second?  Add a scent to your nighttime routine. We all know that scents can take us into the right frame of mind, so make each evening smell the same and eventually your brain will associate that scent with sleep!  Move your diffuser to the living room (or buy two and keep it there all the time) and diffuse calming scents like these blends from Plant Therapy.  Give it a few weeks and your brain will learn to relax on command!

Third?  Wear pajamas that breathe. I don't know about you, but I sweat a lot when I sleep.  As soon as I made the switch to bamboo sleep shirts (and socks but that doesn't have to do with pajamas) I started sleeping so much more comfortably!  After wearing these shirts, you'll sleep through the night rather than waking up in the middle all sweaty and uncomfortable.

here's a recap of the items:

Are you new to exercise?

​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to! After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results. DOWNLOAD NOW

this is a "functional movement"

here's how you set up your good morning:

It's finally fall!!!! To me, this means it's the best time of the year to get outside and enjoy nature. It's time for bonfires, walking on crunchy leaves, apple cider and scarves... Decorating our home for fall is one of my top autumn activities, and it used to mean hitting up a HIGHLY toxic candle store (I think you know the one I am talking about) and buying a new candle for every room (when they were buy one get one free of course)... After learning about the terrible effects of synthetic fragrances on the endocrine system, I made it a point to get rid of all those candles and switch them out for essential oils. Picking an essential oil brand wasn't easy, because some are just SO overpriced, some aren't tested for quality and some aren't even what they say they are! After lots of research and number crunching, I finally found a company that delivers high quality oils without breaking the bank and they even ship them to you at Amazon Prime speed! Plant Therapy, my favorite essential oil brand, also offers lots of other products and beautiful blends that fit every mood and need.

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If you're reading this, I bet you've seen tons of workout plans that have "prescribed" rest days.  That means they tell you EXACTLY which day of the week to rest with total disregard for your schedule, your life and how your body feels.  I mean seriously, if Thursday is your typical night out with the girls but your workout DEMANDS that you go to the gym...  It's time to find a new workout plan...  Why?  Because that is just NOT how rest days are supposed to work. Exercise should always complement your life...  It should never detract from or control it. but... if you don't listen to the plan, then what do you listen to? Simple!  (Kinda.)  You listen to your body (and your PERSONAL calendar, not theirs).

the truth:

so you know you need to rest, but when?

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