Why do we need Supplements and Enzymes?

I have been researching supplements and wanted to share a few things I have found, would love to hear what you use and have found as well. Have you heard about Dr. Jim Bob’s Core 4? What about Young Living’s enzymes products?

Dr Jim Bob’s core 4, he recommends this to all his patients; he says everyone should be taking these and I am going to share with you why.
1. Cod Liver
2. Vitamin D: helps thyroid
3. Probiotics: gut health
4. Greens

Why Cod LIver?
It is one of the best sources of omega 3 fatty acids (EPA and DHA) and contains relatively high amounts of vitamin A and vitamin D. Anti-Inflammatory, helps to balance cholesterol levels, lower risk for cancer, Arthritis, diabetes, boosts fertility (pregnancy: Helps with Growth and Development), improves brain function, depression, Maintain Bone Health, and improving gastric ulcer healing.

OmegaGize³™ combines the power of three core daily supplements-omega 3 fatty acids, vitamin D-3, and CoQ10

Why Vitamin D?
Is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

Why Probiotics?
Is important for overall digestive health, Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. Why is gut health important, our digestive systems are the second largest part of our neurological system. Probiotics aid in boosting immune system, preventing UTI, healing inflammatory bowel conditions like IBS, improving digestive function, managing eczema in children, and fighting food-borne illnesses.

Life 9 is Young livings probiotic, it does not contain any ingredients derived from dairy.

(NOTE: most probiotics contain ingredients derived from dairy, if you have an allergy or intolerance to dairy there is important)

Why Greens?
Basicly everyone comes up short on the amount of fruits and vegetables our bodies need, so a greens supplement helps to bridge that gap. Greens supplements are alkaline, and one of their main benefits is their ability to improve your body’s acid-base balance. An unbalanced pH may lead to decreased bone health, excessive cortisol, and slightly impaired thyroid function. All green supplements are not made the same, so be sure to read labels.

YL Multigreens is a nutritious chlorophyll formula designed to boost vitality by working with the glandular, nervous, and circulatory systems.

Consuming enough fruits and vegetables can reduce:
Cardiovascular disease
Various cancers (colon, prostate, breast, cervical, endometrial, gastric, lung, lymphoma, ovarian, pancreatic, thyroid)
High blood cholesterol
High blood pressure
Type 2 diabetes
Eye disease
Chronic obstructive pulmonary disease

In addition, Why are enzymes important to our bodies, what is the difference between them and how do you use them? Lindsay Elmore did a quick video all about it.


Why do I need enzymes?
Enzymes are proteins that control the speed of chemical reactions in your body. Without enzymes, these reactions would take place too slowly to keep you alive. Some enzymes, like the ones in your gut, break down large molecules into smaller ones.

Enzymes are so important for digestion.

Enzymes can speed the rate of healing.

Enzymes can help give the body a much needed rest when breaking down foods in the stomach and elsewhere, so the body can continue to give the much needed energy into the area needing for healing and not have to slow down to send energy to the digestive tract.

Enzymes really boost the body when working so hard at getting rid of things it doesn’t need. It also needs support and balancing of the body when doing cleansing.

Here is a chart to help you choose which enzyme supplement is right for you.

If you would like to learn more about Young Living visit me at http://theoilery.net/team-members/faith-2/


*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure or prevent any disease.


DIY Coffee Scrub

Did you know that coffee scrubs are great for helping to reduce cellulite? They are refreshing, pampering and beneficial. After  K&K posted today about their top tips for reducing cellulite I thought I would share some of my favorite scrub recipe. Coffee Scrubs not only help to reduce cellulite but they smooth and and firm skin.

See Tone it Up 7 tips here :: https://www.toneitup.com/lifestyle/how-to-get-rid-of-cellulite/?utm_campaign=How+To+Get+RID+of+Cellulite%21+%28pvmLUs%29&utm_medium=email&_ke=bGlsbWFtYTIzQGNveC5uZXQ%3D&utm_source=Full+Mailing+List Number 4 is coffee scrub!

First I use essential oils in my scrubs and I only use the best because I am very careful about what I am putting into my body and on my skin…since your skin is your largest organ. Your skin absorbs 60% – 80% of what it comes in contact with. I prefer not to rub chemicals all over me, I eat healthy, workout daily..why would I sabotage myself with chemicals on my skin? I wouldn’t. To see the essential oils I use click here ::  http://theoilery.net/team-members/faith-2/

So what oils do I add to my scrubs? here are a few suggestions, I like to switch them up!

  • Grapefruit :: it  detoxifies and helps to remove cellulite. I also eat grapefruit on a weekly basis, it has vitamin c and aids in weight loss.
  • Cypress :: it improves blood circulation, prevents fluid retention, and detoxifies.
  • Germanium ::  not only does this one help with reducing cellulite but it’s also skin toning. I also use this on my face.
  • Rosemary :: because I love the smell for one but it’s great for blood circulation.
  • Cinnamon :: increases circulation and re-enforces connective tissue. I also eat a lot of cinnamon, love it sprinkled on my apples and trail mix.
  • Citrus Fresh ::  this is one of my favorites because it’s great for blood circulation, water retention, tightens skin, and strengthens blood vessels.
  • Lemongrass :: is an awesome oil but it has an amazing way of reducing cellulite.

DIY COFFEE SCRUB                     homemade-face-body-organic-all-natural-coffee-scrub-peeling-cinnamon-close-up-57999729

  • 1 Cup ground organic coffee
  • 1 Cup organic sugar or salt
  • ½ Cup organic coconut oil
  • ½ Tablespoon cinnamon (optional)
  • 6-8 drops essential oil
  1. Melt coconut oil and allow it to cool but not solidify.
  2. Mix all ingredients together and store in an airtight container or mason jar.
  3. Use 1-2 times a week (or every day if you like).


Using a palm full of the scrub, start towards the end of your body (towards your feet) and work your way up exfoliating in a circular motion until you’ve reached your neck. You can use this on your face if you’d like, it just depends on your skin’s sensitivity to exfoliants. (If you have a caffeine sensitivity you may want to use these only in the morning so it doesn’t prevent you from getting to bed on time) Let set for 15 to 30 minutes and then rinse.  Store in an airtight bag or mason jar if you have any leftover.

Note :: be prepared to get really messy in the shower before you get clean, the coffee grounds will go everywhere! But that’s the fun of it, right?

Additional Option :: You can also make individual scrubs. simply add the mix to muffin tin, freeze for about 25-35 minutes, pop them out and then store in airtight container in the freezer until you’re ready to use one. Grab one and head to the shower.


Here we GO!!! Bikini Series Week 2

Are you ready? I am!! Last week was awesome! I use instagram for my check in’s, keeps me accountable and with a huge support team from all the tone it up girls!!

See my instagram check in’s here: https://www.instagram.com/merelyessential/

I am doing the workouts from Beach Babe 4 but there are FREE workouts too. They are posted every Sunday for you, so you have time to prep as you need to. Get your gym clothes for the week laid out, pack them in a bag so you’re ready to go every morning.

To get your videos for the free schedule visit here: https://www.toneitup.com/workouts/bikini-series-week-2-workout-schedule/

To get your daily workout visit here: https://www.toneitup.com/daily-workout/

Have you checked out their phone app? I love it because I can pull up a workout or recipe right on my phone. There is also a large community you can access.


Tone it up for iPhone: https://itunes.apple.com/us/app/tone-it-up/id556859206?mt=8

Tone it up for Andriod: https://play.google.com/store/apps/details?id=com.toneitup.toneitup&hl=en


Food Prep Tips:

Freeze your bananas, I like to slice mine and store them for my smoothies. no need for ice this way and they are much smoother in texture.

Wash and cut your veggies, I like to wash and cut all my veggies for the week. Helps me cut down on the time it takes to make meals throughout the week.

Fruit infused water, I make it every night for the next day. it’s delicious, helps keep my water intake on task. I like to change it up but usually include lemons, limes, ginger, and a variety of fruit.

Overnight oats, I make them on Sunday so I have breakfast ready to go everyday.

Protein, I make what I need on Sunday to last until Wednesday. On Wednesday I make more to get me through Saturday.

Snacks, I prepare those on Sunday’s. Dividing them into proper portions and ready to go containers, so I am never without a snack. I also keep a snack in my purse, usually a think thin bar or 1/4 cup of trail mix.

Here’s to a successful week 2.


Tone it Up Bikini Series 2016

It’s that time again and I am very excited. I have been doing the Tone it Up bikini series every year since 2012. I love them, very inspiring, encouraging, and challenging. This is the series that got me hooked, when I found fitness balance in my life. Every year just gets better and better, and just when you think it couldn’t get any better it certainly does.

It’s completely Free! Yes, FREE you don’t have to have a gym membership; workouts can all be done at home.
I got the TIU members bundle, but for those of you would would like to join and don’t have a TIU journal I created a little spread sheet for you! Because I want you to have your best chance to be your best and do your best. I find that keeping a log helps me to stay on track, focusing on each day as it comes.  If you haven’t signed up yet, there’s still time. https://www.toneitup.com/lifestyle/sign-up-bikini-series/

TIU 2016 Bikini Series 8 week fitness tracker

TIU 2016 Bikini Series 8 week fitness tracker

Here is the link to the pdf of the fitness tracker: https://www.dropbox.com/s/ek04pkpe06lm25t/bikini%20series%20tracker.pdf?dl=0

Here is the link for the excel version of the fitness tracker:  https://www.dropbox.com/s/jul7t822961lwwi/Bikini%20Series.xlsx?dl=0

I will be checking in using Instagram, there is an amazing group of TIU girls there that will give you inspiration and support the whole way through.

Find me on Instagram @MerelyEssential

Find me on Instagram @MerelyEssential

Week 1 begins tomorrow April, 25th. You can find the first week’s workout schedule here: https://www.toneitup.com/workouts/bikini-series-week-1-workout-schedule/



My Journey to Tone it Up

As I started my journey to a healthier me I tried a lot of different things. I got advice from just about everyone that included some very unhealthy tips as a way to weight loss. When I began I had no idea what I was doing, I just knew I needed to lose weight and regain my body back. I not only wanted to drop pounds and inches but I wanted to ditch diabetes and high blood pressure, I wanted to be able to walk up and down the stairs without being winded after the first 4 steps. How to get there was the question.

Thankfully my husband is a Marine, he is someone I trust with my life and knew would not lead me astray or in the wrong direction. He told me to start with calisthenics. My husband helped me get my start, pushing me when I wanted to quit after the first 5 sit-ups. When it came to food, he was just as helpless as I was in that department. Sure he knew to eat veggies and lots of them, he knew to have portion control, but for weight loss that was something he never had to do.

That didn’t stop many from giving me advice like don’t eat for three days and then eat what ever you want, drink only ginger lemon water and eat popcorn, drink and eat only things that have zero fat, if you get hungry chew the food but don’t swallow it, chew gum and trick your body that you are eating;  yes this was some of the food tips I received from friends and family.  None of these tips and tricks are healthy in fact they are down right unhealthy and dangerous. Then there was the advice on fitness, some of the tips were to run in Arizona summer heat of 110 and then some in a sauna suite, workout for 2 hours twice a day, and there was a huge push for cardio and lots of it.

I thought most of this sounded crazy to me, so I started with my husband’s advice for fitness. For food I started researching and became even more confused as to how to handle that . I decided to take a few college course’s on health and fitness.  In the mean time as I was learning I was still doing my calisthenics and was using my Wii fit. I had become aware of my food, so I cut out all fast food to start. I tried weight watchers, which didn’t work well for me not because it’s not a good program it is but it was not for me. I tried battle seeing a nutritionist and although I learned some things from her again it was not a fit for me. Pills, shakes, and soups diets just didn’t appeal to me. I wanted a lifestyle not a yo-yo diet. With a few health classes under my belt I began to make up my own workouts and gathering recipes from the internet, started subscribing to several health magazines, and found a happy medium. I was able to lose weight with changing my food and adding daily fitness but I was not satisfied; I wanted to learn more!

My first program I used was in 2013; Fighter Diet I love Pauline Nordin! Pauline is truly an amazing woman, from her I learned about the female body and how important greens and weights are. I didn’t stick with it though. In 2014 one day I saw something intriguing pop up on Facebook, Bikini Series Challenge. Here were these two girls who had a reality show on Bravo which I had never heard of before, I signed up it was free so why not is how I thought. From that first challenge in 2014 I was hooked. I found a fitness routine and plan that worked for me, I was excited to see what’s next and it was laid out every week for me. For almost a year I followed the Tone it Up workouts and tried the recipes they offer free on their site, but I wanted more so I became a member of Tone it Up. I love their nutrition plan and how it accommodates different restrictions; for me I am gluten-free and allergic to dairy, so my food options are limited at times however this is what I love about them. They offer me options that are delicious and nutritious without gluten or dairy. They are continually added new recipes and it makes healthy eating simple and affordable with so many options to choose from. Every Sunday they put out a free workout schedule and there are many challenges though the year. What I can’t say enough about is the community, it’s the support that I needed. Women all on the same journey to a healthy fit life. I may only know these women on-line but over the last two years now I am bonded with these ladies.

Honestly I have never felt better! I saw improvements in my body after beginning with Tone it Up, I toned up and gained confidence, strength, and endurance. My workouts now generally consist of running, HIIT, kettlebells, yoga, and fun! I work out at home, if you are looking for a fitness plan that combines healthy eating with a great support community I highly recommend checking out Tone it Up. There is a new challenge coming up to help start off the new year, it’s free and you can sigh up here Tone it Up Challenge

I post most of my fitness updates and do my challenge check-ins on Instagram  

I love my Tone it up Gear, I got this on Black Friday sale but there is still a current promotion going on, I do not now how long it will last but you can check it out here Tone it Up Nutrition Plan


Tone it Up Black Friday Member Bundle


XOXO Faith

*I am not sponsored by Tone it Up or Fighter Diet. My advice is of my own experience.

It’s a Start

I have been asked many times if I have a blog, I have thought about it quite often but now here I am sitting down to get started. One of those to-do’s that I never seem to get to. Truly because I put it off, not know what to say or how to get started. So here we go…this is my blog and I hope you will join me as I share all the things I’m crazy about from family, fitness, God, my planner, lots of crafts and a little in between.

I guess I should start at the beginning for fitness talk. My journey to a healthier me began in 2009.

When I saw a picture of myself. (picture on lower right)
I had no idea just how much weight I had put on over a few years time, until I saw that picture and didn’t recognize myself. I didn’t own a scale at the time but I went out at bought one, soon after I was at the doctors office. I tested positive for diabetes my blood pressure was high. At this time climbing the stairs in my home was difficult, it literally took my breath away. I knew I had to loose weight. I had no idea where to start or what I could do. My husband is a Marine, he told me to start with calisthenics. My knees hurt, were swollen, and I thought I was going to pass out or throw up, heck maybe both. I made my goals short term, I didn’t even want to think about how much in total I had to loose because that overwhelmed and terrified me.

My first goal was to loose 10 lbs. When I made it through my first week, I knew I had to find something else because I hated every workout, I dreaded them. I started walking from my house to my mailboxes, but I needed more and in the 100+ AZ summer heat I overheated too easily, I wasn’t in shape for it yet. I borrowed a treadmill for two weeks, but found that I truly didn’t enjoy that either and it was extremely painful on my knee. Back to searching again while still pushing through my husbands loving words during calisthenics, he would continually tell me “pain is weakness leaving the body” I wanted to duct tape his mouth every time he said it but I knew he was only trying to keep me going. I found an elliptical used and tada…had found the perfect fit for me. I loved it, looked forward to it every day. Each week I would increase resistance and was finally feeling like I was getting somewhere, like hey I can do this!


Now my food well that is a whole new level of learning. I thought I knew what healthy eating was until I took nutrition classes, Oh boy did that blow me away. I had to erase everything I thought I knew about food and start over, that was a whole new level of challenging. Like with finding a fitness routine I had to find a food routine that I could live with, because this was not a diet I was on this was a lifestyle overhaul.

Over 2 years I found what works for me, by 2011 I had lost a total of 125 lbs. but I was not done, by 2012 I reached my goal and had lost a 165 lbs total. I have kept off that weight and continued to focus on toning. This is how I became who I am today, I love running and eating healthy. I wanted to share my journey with you, it has not been an easy road but it has been worth it. I hope this brings inspiration to your journey and you will join me as we learn and live a healthy life.

Thank you for joining me,


my youngest and I