Top 3 Morning Detox Drinks


One of the simplest and healthiest things you can do to start your morning off right is with a detox drink.  Don’t let it sound more complicated than it needs to be my friends.  These are gentle ways to get your body and metabolism up and running first thing in the morning and start your day out on the right foot.  I fully believe an intentional morning routine can make a HUGE impact on the rest of your day.  Even if it is something as simple as sipping a warm mug of lemon water and breathing some fresh air while your kids run circles around you. 😉

Below are three of my favorite morning rituals to help wake up the digestive system, process out toxins in your liver and kidneys and get your metabolism up and running for the day.

A good morning ritual can be one of the most effective ways to have a positive, centered, and productive day ahead.

In order of simplicity… here are my three favorites!



Easy Digestive Wake Up
Warm mug of water
1 Tbsp fresh lemon juice


Apple Cider Vinegar Detox Drink
Warm mug of water
1 Tbsp fresh lemon juice
1 Tbsp Apple Cider Vinegar (with the mother)
1 tsp cinnamon
1 pinch cayenne pepper
Liquid stevia to taste (I go for about 8 drops)


Turmeric Detox Tea
Warm mug of water
1 tsp Turmeric
1 Tbsp lemon juice
1 Tbsp Apple Cider Vinegar
1/2 tsp raw honey
Grate some fresh ginger for an added boost!




Each of these has incredible healing benefits.  One of the most important is the warm water.  There are ancient Ayurvedic principles that show incredible benefits to drinking warm water first thing in the morning.  Similar to a warm coffee or tea in the morning, it can be very stimulating for the cells in your digestive tract.  That is why drinking warm lemon water alone is hugely beneficial.


Lemon –  has gentle cleansing properties that aid in natural detox functions of your liver and kidneys.

Apple Cider Vinegar – is full of gut healthy enzymes and good probiotics.  It has been shown to have benefits in reducing blood pressure and boosting immune function.  Make sure you purchase raw unfiltered ACV that is “with the mother.”  Mine is from Costco.  Bragg’s is another great brand.

Turmeric – Has incredible antioxidant tendancies.  The curcumin it contains has both pain relieving properties and helps boost your immune system.

Cinnamon – Has wonderful antioxidant properties further combating inflammation in the body.  It also helps promotes more stable blood sugar and insulin sensitivity.

Cayenne – Gives your detox drink a good little kick and some heat to help ramp up your metabolism for the day.  It also contains some wonderful antioxidant and immune boosting benefits.

Ginger – Also helps lower inflammation in the body.  In addition it helps with all digestive issues, improving digestion and warding off things like gas and acid reflux.

Raw honey – Remember to use this sparingly to add a hint of sweetness to your tea.  It is still sugar and just because it has health properties does not mean you can eat it willy-nilly.  However, by using raw honey you will get some incredible digestive calming benefits.  It is full of wonderful enzymes and trace minerals that support your digestion and boost your immune system.  When using local raw honey you can also help build better allergy tolerance to your local flora.


In my current MIND/BODY Health Intensive we are focusing heavily on setting up a morning ritual that gets our minds and bodies ready for the day ahead.  By being INTENTIONAL about how we start our day, and what we allow into our mind and body, we can stop cycles of negativity, stress, anxiety, and insulin spiking eating patterns.  This has been pivotal in my health journey and even the simplest 2 minute routine can be profoundly impactful on your life.

If you want more information on my upcoming MIND/BODY Health Intensive, click here  or feel free to email me.

Shift Shop Transformation Report

What is the deal with this “new program” I’ve been sharing about on my Instagram Stories lately??

I mean do we really need something NEW Melanie?

Why yes… sometimes we do!

During the summer months it can be really easy to fall off track.
Life, vacations, kids being home from school can all throw our balance off. We can fall out of our normal rhythm and need something new and fresh to fire us up again. For me, I really needed to get back in a good routine. Something to get me out of the funk I’d fallen into after our move.

Home renovations, moving, all the “life stuff” threw me off my game so I decided to commit fully to this new program called Shift Shop as a 3-week reboot.
Something FRESH, and way outside my comfort zone to push me, challenge me and get me back into a good routine again.


I shared a little video on my Facebook page during my first week of Shift Shop and it was honest and from the heart. I had been dealing with some serious feelings of anxiety creeping back in after our move. General stress that comes with big life changes paired with some old habits of junk food had thrown me for a loop. I know that for me to feel my BEST, to be free of anxiety and have peace, I need to keep my nutrition in line.  Sugar is my go-to when I am feeling stressed out… but the problem is it simply amplifies the feelings I’m trying to avoid in the first place. Losing cycle for sure.


So Shift Shop…
I was ready for it.
I decided to go ALL IN.
Follow the meal plan, the workout calendar and supplements all the way!
I mean it’s only three weeks…
If nothing else, I’d learn a little more about myself.
This program is designed to really push you and ramp up your metabolism.
Each week the workouts get a little bit longer and the nutrition gets a little more dialed in.
It is an agility and sport based program that usually would have scared me away.
Although it is something I never would have normally been drawn to, I’m so glad I jumped in, got out of my comfort zone and gave it my all!


What I have done:
Completely committed to the nutrition plan and workout calendar. Drink my Shakeology daily and use Energize pre workout before each workout. <– I’m gonna talk about that bad boy in another blog post soon because you guys know I have never been a fan of typical performance based supplements. This all natural magic potion is a dream!

Week 1:  25 minute workouts
Week 2:  35 minute workouts
Week 3:  45 minute workouts



Official stats:  
I lost 3 lbs and 6 inches.
My clothes are looser.
I feel more energetic and joyful than I have since we moved!
I have zero anxiety!
Migraines have decreased.
I am lifting heavier weights and can do moves now that I had to modify day 1! Boom!
I’m feeling lean, healthy, strong and HAPPY!
As far as I’m concerned…
I’ve totally nailed this challenge.

(please excuse the crazy bed head… this is real life)



I have gotten stronger and more coordinated with each passing day! Mentally I have pushed through barriers where I thought I should quit. By pushing through I got better, I got stronger and felt amazing knowing I didn’t give up.

The meal prep is so simple and easy… truly my spirit meal plan.
As most of you know… simple is my signature cooking style.
If its elaborate or complicated… I’m not doing it.
The nutrition guide comes with ready to go easy meal plans and a shopping list for each week.
Nothing complicated just quick, easy, delicious whole food!



Week 3.
Not gonna lie, the lowered carbs and longer workouts that week were not my favorite. It definitely was a mental push to get all the way through some days.
But it is totally doable. I’m so glad I did week 3, but also super glad it’s over for now. 😉
Week three defines and refines you and pushes your limits to help you see just how capable you are!


One of the best things about this program is the positive vibes!
When you have someone speaking positivity into you and when you learn to speak it into yourself…


You simply cannot show up and grumble through a workout and sit in a community with people that are always complaining about the hard work and expect greatness to emerge! Surround yourself with people that tell you…




Final Thoughts: 

Although I didn’t see a massive 12 lb drop like my husband did, I’m so SUPER proud of my results. Results aren’t always seen on the outside, but results are also how you feel inside too!
We cannot compare our success to others and diminish the incredible accomplishments of our own.
I am so proud of the effort I put into this. For following through even on the 45 minute workouts that are so not my norm. You guys know I’m a 30 minutes or less kind of gal. Although the scale is not my biggest indicator of success, I started this at my lowest weight and ended even lower. I love building muscle and it is my goal to never lose a single pound of lean body mass in my journey. I have consistently swapped fat for muscle from day one and am so thankful for easy meal plans that make this possible. (praise hands)



If you are ready to make a mental and physical shift, to push yourself further, jump start your metabolism or simply get back into a good routine of healthy eating and fitness, join my upcoming Mind/Body Intensive. These groups are where I help you bring it all together… the fitness, nutrition, supplementation, accountability and support as well as some serious mental tools for creating a LIFETIME of health and a LIFESTYLE of joy and vitality!

Don’t get in your own way and say you can’t do this. You CAN do anything you put your mind and heart into. If I can lose 85 lbs, overcome a lifetime of autoimmune disease and health hurdles, you can do it too! Fill out this form to dive in. In 3 weeks you could be so much closer to living the life of your dreams.


Top Tips to Push Past Fear and Analysis Paralysis

I swear, with the internet and having so much information and varying opinions at our fingertips it is easier than ever to get stuck in the over-thinking, over analyzing, analysis-paralysis death spiral.  We overthink something for so long and put it off that we turn it into something so much bigger and scary than it ever could be in reality.  I was so guilty of this bad habit.  A perfectionist by nature… I always wanted to get things “right.”  I have really had to train myself to let go, jump in and become very intentional about my life and what information I consume.

Last week I blogged about analysis-paralysis and why we get stuck over-thinking and never actually BEGIN something new.  Most often when it is something we really really want!  We hide our fear under the mask of “learning” “getting ready” or “figuring out timing” instead of just jumping in and going for it.  Honestly, the last thing we generally need is MORE information to research and “figure out.”  ha!
It really comes down to facing that fear…
And knowing that it is worth the risk.

Fear of launching can be very real…

Creating that new business,
Starting that new workout plan,
Going on that first date,
Or visiting a new mommy group (hello introverts I see you)
Writing that book…
On and on

Even though we crave so desperately what each of those risks has to offer, we magnify fear and risk to the point of total paralysis.

So how can we learn to push past it?
What is the secret sauce for motivating yourself?
I was always looking for that…

Then I figured it out!
Spoiler… there is no secret sauce.
Just lots of intentional work on the habits and patterns in our life that are holding us back!

Don’t worry though… it really isn’t complicated.  Today I’m sharing some of my favorite tools and tips to rewire our brains and move past old patterns of thinking to become motivationally minded!

One of the best tools I have found to keep me moving forward and avoiding the quicksand of life, is plugging in to inspiring and motivational books.  When I immerse myself with forward thinkers and cultivate ideas from other successful people, I find it hard to be stuck in a state of fear or over-thinking.

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Top 5 Books to Push Past Fear:


In addition to reading and putting my thoughts into a place of action and inspiration, I have found some easy mental tricks to turn my thoughts to the positive from the negative!


Everyday Tips and Tricks:

SMILE – I’m talking a crazy big touch-your-eyes and make your cheeks hurt kind of smile.  I mean it.  Do it!

It is really freaking hard to be scared, unhappy, depressed or fearful when you have a giant grin on your face.  Smile every time you feel pain, fear or uncertainty creep in!  Take it from this gal who used to pride herself on being a snarky realist (theres that GenX part of me.) It doesn’t have to be your nature to be positive… it can be learned and WILL change your life!   

Take a deep breath then verbally speak out loud saying “I CAN DO THIS!”

So what if you feel like a jackass… these are mental tricks that work.  I’d rather be a jackass and be bold AF  crushing life than not!

Remind yourself that “I will not die!”

Because lets be honest… most things we are scared of really aren’t going to kill us. 😉
I love all that Liz Gilbert shares in her book Big Magic about projects she did that amounted to nothing.  They weren’t huge successes and some were total bombs but that didn’t stop her from creating massive success. They were just part of the journey.  And she didn’t die! 

Think about how you’ll feel if you NEVER even attempted this thing your heart desires.

How will you feel looking back on life never having tried.  Which pain is greater?  The pain of not trying or the pain of fear and uncertainty?
I know which one I choose.

• Consider the worst case scenario that might happen if you try this thing and fail.  

Is it really going to be the end of you?  Or will you more than likely learn something truly valuable that will help you grow into an even better version of you?  

No one jumps into ANYTHING as an expert.  We all start bumbling our way through and learning as we go.  Those that become successful are the ones who keep showing up.  They simply keep learning!

If you really do show up and give this thing your all… the chances of failure are virtually none.  Stop over-thinking it and just do the thing!

If you are in a situation where others are projecting their fears and insecurities onto you…

Think about that person’s life…

Is their life one that you want for yourself?

Have they lived the life you are dreaming of?

If you answer NO… then take their opinions with a grain of salt and follow the advice of those who are where you want to be, not those who have never had the courage to make the leap.

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Each week, I’ll be sharing more of my favorite mindset tips to living life more intentionally and less out of habit.  I hope these simple tricks to re-wire your thinking patterns will help you take action, push through fears and start moving forward toward the dreams you have in your heart!

Be bold!
Be Love!
Remember… You are capable of INCREDIBLE things!

Comment below and tell me some of your favorite motivational books and mindset tricks?