It's getting HOT HOT HOT here in Texas. It was already warming up in Colorado before we left, but the heat index of 104 and high humidity has hit us like a TON OF BRICKS since we've returned home. Miss Mak was actually crying about the heat while we were walking the 10 feet to our car this afternoon.
I know girl, I know.
This morning while we were running (and by running, I mean slowly slogging with a 100lb stroller and a dog through 90 degree heat), I was thinking out loud and said "it's too hot to run...I'm going to have to start running in the dark!". Well tonight, while my conniving 2 year old was delaying bedtime, she said "Mom, it's dark! Let's go for a run!". I'll admit, I almost took her up on her offer.
So, what's a mom to do when you're in the dead heat of summer, but you've gotta run to keep your sanity?
Here are a few tips:
(this post contains affiliate links - see full disclosure in side bar)
1. Run in the Dark. Take the advice of a 2 year old. Be sure to practice safe running in the dark by taking a friend, wearing reflective gear or lights, and running in safe areas. Typically (at least in places other than South Texas), it will actually be slightly cooler in the early morning or late evening hours.
2. Change your plan. Stick with lower intensity runs during the hottest parts of the day if you can't avoid it. Save your intervals for the shade, early mornings or inside.
3. Stay Hydrated. When you're running in extreme heat, it's really, really important to stay hydrated. I like adding a drop of wild orange oil to my water sometimes to change it up, and often mix in some Momsanity BCAA's or Emergen-C into my water bottle post-run to aid in recovery.
4. Wear light clothing. Both lightweight AND light colored. Finding good breathable material that is light colored will help keep your body temperature down. And don't forget sunscreen for your exposed arms/legs/face!!
5. Use peppermint oil. This is one of my favorite oils for runners, because it helps with respiratory function, blood flow and can soothe tummy troubles. But when it's super hot, my favorite way to use it is by putting a drop on the back of my neck! It's INSTANTLY cooling, and can actually help lower your core temperature.
6. Find a treadmill. If it's just too dang hot, take it inside. I hate running on treadmills as much as the next person, but if you have access to one, it's not a bad idea to get some quality runs in when the heat just won't quit.
I hope you're able to keep on running this summer, regardless of where you live! I know my mileage is going to go down, but I'm still aiming to get a few short runs in each week! Meanwhile, I'm taking on a plank challenge. Be sure to check out my IG posts for more on that!
How about you?
How hot is it where YOU are right now? Do you run in extreme heat?
I recently flew solo with my girlies on our summer trip from TX to CO. I spent plenty of time trying to figure out how to pack for 3 people for 7 weeks in Colorado weather (which has proven to be about as extreme as it possibly could be), but I spent practically just as much time getting my oils ready for the trip!
I know, call me obsessed. I know it's true.
But when there is something that helps my family THIS MUCH - they of course had to make the trip.
I selected a few oils to bring in roller bottles for the plane flight, and many others to pack in my checked bag to use, diffuse and share with others while I was in Colorado.
Many people ask me if they can bring oils on a plane, or how to travel with oils, so I thought I would share a few of my tips here!
Tips for Flying with Oils:
You can either check or carry-on essential oils.
I personally did a little of both.
I had roller bottles that I wanted to use pre-flight/in-flight, so obviously those had to be carried on. As long as they fit in your quart-sized ziploc for the security check, you're good to go. Even the 5ml or 15ml full sized oil bottles are fine to put in there. I also brought several full sized bottles and since I was traveling solo with 2 kiddos...my carry-on space was limited (hello diapers, wipes and extra clothes!). So I chose to check them. Do whatever works for YOU!
1. Choose a good carrying container.
For your 5 or 15ml bottles, check out a padded case. I love this one I got from Amazon (aff).
Double seal your carry-on bottles, I like putting them all in a clear ziploc bag INSIDE my quart size bag.
Get a travel keychain like this one from doTERRA - it's an easy, space saving way to bring 8 oils!
2. Double check the lids.
Screw the bottle caps on EXTRA TIGHT. You don't want your entire suitcase smelling like geranium (not that I would know...), and you don't want to lose a single drop of these precious oils!
For extra protection, you could even use a piece of packing tape across each lid (thanks for that tip, Taylor!)
3. Make your oils multi-task.
As much as you may want to bring EVERY SINGLE OIL you have because duh, you can't live without them...you don't have to! Luckily, so many oils have multiple uses, you can pick the ones that can double/triple/quadruple for multiple uses. Think about the oils you use most frequently, and go from there. I brought a few more than usual, because I was leaving for so long, and because I had many classes planned and wanted to be prepared. See my top 5 must-have oils below!
Instead of bringing a large bottle of fractionated coconut oil for your carrier oil, fill an empty 15ml bottle with FCO. That way you can dilute on the go without taking up much space!
My Top 5 Oils for Flying
If your space is super limited, here are my top 5 favorite oils to have while traveling. These are the ones I chose to carry-on with me so I could use them throughout our travel day. They are super versatile and perfect for all things travel related.
I ONLY use and promote doTERRA essential oils because of their purity, potency and sustainable sourcing practices. Please educate yourself on the quality of the oils you choose for you and your family. Don't waste your money on health food store oils! To read more about why I love doTERRA and to order - click here.
1. Peppermint - I love having this one on hand all of the time. Roll-it on the temples or neck to help with headaches (doesn't the air pressure and weird travel smells always give you a headache?) or use on the belly if you get motion sickness or are feeling woozy on a turbulent flight.
2. Lavender - this is a great oil for calming and sleep. I rubbed this on my kiddos toes to help them finally take a nap, and it's great for stress relief or to just give you that little feel of "zen" while you sit back and enjoy your flight. Do people do that? I mean, 2 kids later, I've forgotten what it's like to "sit back and enjoy" my flight. Thank goodness for lavender, I can pretend I'm at a spa for .26 seconds.
3. OnGuard - airports, airplanes, public bathrooms....HELLO GERMS! It seems like everyone always gets sick after traveling! OnGuard is perfect for supporting a healthy immune system before, during and after travel. It is also extremely effective at cleaning surfaces and hands. We use our roller bottle as a make-shift hand sanitizer and massage it into our hands throughout the day. I also like to spray it (or drop it) on the tray tables and wipe it off before my kids eat off them (or chew on them...).
4. Breathe - I recently learned that the main reason we often struggle with ear pain/pressure during a flight, is actually do to the changing pressure and congestion in our sinuses. This makes Breathe, the perfect oil for in-flight. It will help open your airways to keep everything clear. Plus it's a very clean, invigorating scent to get you through your long day!
5. Balance - last, but definitely NOT least. What is life without Balance? Balance is a doTERRA blend of woodsy, earthy oils that will seriously bring you down whenever your stress flag is flying high. Whether you're flying solo with a gaggle of children, or hustling through a busy airport on your way to an important meeting, Balance will help ground you and keep your stress levels down. You can't control delayed flights or annoying kids behind you (sorry in advance...they're mine) but you can keep Balance close by! I personally use Balance daily, it's one of my mama essentials, but it's extra helpful for traveling days. You just never know what stressors you may need to deal with, so know you're armed!
how about you?
Where are your summer travels taking you this year?
What is your must-have essential oil?
Once upon a time I had a food blog. I was just adventuring into the world of gluten free baking and I shared some so-so recipes with even worse pictures. I'm NOT a food blogger. Thankfully, there are TONS of amazing recipe creators and photographers who choose to share their talents with the world on their blogs - which is where I find most of our family's meal ideas! While I'm not a genius recipe creator, one of the essentials to being a fit mama is feeding her family. So - to the internet I go.
In the past few months, my husband and I have really stepped up our nutrition game which has included weekly meal planning and shopping and food prep. I'm loving less shopping trips, less thinking about dinner and spending less money on food! I like to call how we eat "Whole 30-ish". We realized how dependent we had become on carbs as the main focus of our meals and wanted to change that. Coach did a full Whole 30 last August (while I was 9 months pregnant so no....I still ate whatever I wanted haha!!). We loved the recipes we found during that time and have started a whole list of some favorite, easy, affordable meals. We aim to focus our meals on lean meats and veggies - with some potatoes and occasionally gluten free grains. I still make our favorite gluten free muffins and pancakes quite often, but our main meals look a lot different than they used to.
I love sharing great thing with others when I find them, so I thought I'd share some of our family favorite recipes! All links direct back to the original recipe post. Please note - not all of these recipes are 100% Whole 30, gluten free, diary free etc....sometimes I alter them slightly to fit our current goals. I hope they will help give you some recipe inspiration!
Sausage Pizza Egg Muffin - we LOVE these! We whip up an entire batch at the beginning of the week, and it makes breakfast on teh go so much easier! I usually get sick of eating the same thing day after day, but these really don't get old!
Bunless Paleo Chicken BLTs - I love adding avocado to these (or any version of BLT for that matter). You really don't miss the bun!!
Pineapple Beef Bowls - These make me dream of Hawaiian vacations! SO YUMMY!
Egg Roll Stir Fry - we love Chinese food at our house, but it's next to impossible for us to ever go out or order it. It's hard to find gluten free safe meals (except at PF Changs). I also LOVE the flavor of egg rolls but haven't found a good gluten free replacement for the wrapper. Well, apparently you don't need it! We have served this over rice and cauliflower rice.
Sweet and Spicy Paleo Meatballs - these are definitely a family favorite! I tone the Sriracha down a bit because Miss Mak likes them too - and we just add more spice on top if we need it!
Garlic Paprika Chicken - seriously the EASIEST and most DELICIOUS recipe you'll ever make. Each time I make it we are in awe of how good it is and how effortless it is! We like serving this with sweet potatoes.
Flourless Black Bean Brownies - because I couldn't leave out dessert! Miss Mak is in a "cupcake for everything" phase (I may or may not have influenced this). We started making these in mini muffin tins for mini cupcakes and can not get enough of them! There is a little sugar in them that I haven't tried to substitute out yet. We call them secret ingredient cupcakes because of the black beans. We also usually add 3 drops of Wild Orange essential oil for a yummy chocolate orange flavor!
How about you?
What are your favorite healthy dinner recipes? I'm always looking to add to our weekly line-up!
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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