Does Your Health and Wellness Need a Revamp?

I’m hosting an event this Monday on the products I use that have improved my energy and workout performance, have helped me to gain lean muscle, and have actually changed my life. It has been an amazing vehicle for reaching goals for so many people on so many levels.

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If you want to know more about the products that have transformed the lives of THOUSANDS of people please email me. My email is attached to the flyer,  as well as some other info.

Join the Badunkafit Fitness and Body Challenge!

Did you know that the average American gains 15 pounds of fat from October 31st to January 1st? How about we avoid that and instead LOSE 15 pounds or replace those 15 pounds with muscle? Who’s with me!?

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I have been wanting to do a 90-day body challenge for some time now – I started one a while back but stopped because I was busy and, let’s face it, not committed. I wanted to invite my blog followers to join me! I’ve learned a lot in the past few months about fitness goals and nutritional support and setting the ground-work for this challenge, and now I’m ready to take it on – and have you join me. The challenge starts Monday, October 6. If you need a little more time but still want to join, that’s ok! Last day to start will be Monday October 13.

There are a couple of options for the challenge, because I want to make sure that you set a reasonable goal for yourself and that you reach it. Whether it’s to lose weight, gain more muscle, or just feel healthier, I am here to support you and provide the resources you need. It’s up to you decide how dedicated you want to be.

Challenge Options

1.  All-out! (This is the challenge I will be doing)

  • 90 day fitness challenge, including enrollment in a nutritional plan.
  • I will enroll you with Isagenix, a health and wellness company that provides all the nutrition you need to support weight loss, energy and performance at a convenient and affordable rate. There is a $29 enrollment fee, but this allows savings on products. – More information on that later.
  • Sign up for the 90-day IsaBody challenge (at no charge) through Isagenix – and after completing the challenge you will receive a $200 gift certificate towards products.
  • Weekly workouts and motivation will be provided.
  • Nutrition guide will be provided to help give you the best results.
  • I will keep track of your before and after pictures and measurements. Measurements will be turned into me at the beginning of the challenge and every 30 days after.
  • I will lend most of my support to this group, as they are the most committed.

2. Full-Time, no nutritional support

  • 90 day challenge, but without the nutritional support. You will still have the option to buy Isagenix products even if you do not want to enroll.
  • Workouts and motivation will be provided.
  • I will keep track of your before and after pics and measurements. Measurements will be turned into me at the beginning of the challenge and every 30 days after.

3. Part-Time

  • 30- or 60-day challenge (of your choosing)
  • Workouts and motivation provided.
  • You can still enroll with Isagenix if you choose, or buy products. You just won’t be able to complete the IsaBody Challenge (it’s a 90-day challenge)
  • I will keep track of your before and after pics and measurements. Measurements will be turned in every 30 days. *For the 30-day challenge participants, this means there will only be measurements at the beginning and end of your challenge. For 60-day there will be measurements at the beginning, end and at the 30-day (halfway) point.

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Opportunity for Nutritional Support and Guaranteed Success

If you decide to take advantage of the nutritional support of Isagenix (fully committed to the challenge or not) I can provide you with information. Isagenix provides some of the best health and wellness products in the world (and that is NOT an exaggeration). I have been using these products since January, and I am committed to use them for a very VERY long time. I have been an athlete and into fitness my whole life, and have tried many diets and products in the past, and nothing compares to Isagenix. (I even posted a blog shortly after starting the products) I have more energy, more lean muscle and even more focus since starting Isagenix. The products are designed as a nutritional cleansing system, made with the highest quality of protein and macronutrients needed to rid your body of toxins and fat (body fat and visceral fat) and replace it with healthy cells and lean muscle. It’s considered a heart healthy diet by the American Heart Association. All of the products are all natural, and their ingredient information/policy can be found here: http://www.isagenix.com/~/media/product-misc/ingredient-policy/us-en-ingredient-policy.ashx

Isagenix provides a large variety of nutritional meals and supplements to support, and help you succeed in meeting your health and wellness goals – weight loss, energy and performance, healthy aging. If you like the products and decide to share the opportunity with others, you can even take advantage of the wealth creation in Isagenix. Personally, I wanted to shout from the rooftops how amazing these products were once I felt how healthy and alive they made me. Unfortunately, with being a network marketing company, there comes misconceptions. Isagenix does not require that you sell or buy anything. You simply enroll and buy products you want as you need them. You earn income by getting others to enroll, and having them do the same. That’s it! For me, it’s about the amazing nutritional support and sharing that gift. If you need some inspiration by seeing some Isagenix success stories, click here: http://www.isagenix.com/en-US/people.

Bottom line – Isagenix is the number one health and wellness company in the world, and set to reach $1 billion in sales by end of 2015 because the products deliver results and are of the highest quality. The company’s motto is “if it’s not right for the associate, it’s not right for us”, and they live up to it. Their goal is to see people succeed physically in financially. I see financially in 2 ways: 1) You save money on groceries (and time) and 2) You earn residual income by simply sharing the products and having others do the same. Isagenix has created 121 millionaires, all of whom made their wealth by being a product of the product.

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Enrolling in Isagenix

It’s simple. Contact me and depending on your goals and budget, I will help you get started with a pack that’s right for you. Your initial order is your biggest investment, not just literally, but it will help determine the course of your success. The more product you can start with and get into your body, the better. There are packs designed specifically for your goals, and your budget. When you enroll there is a $29 fee. But, with this you receive products at whole sale price instead of retail price – which is what you pay if you just buy products without enrolling. For example, my favorite product Ionix Supreme is $43 if you don’t enroll and just buy, but when you’re enrolled you pay $32. When you add up the savings on all of your products for the month, you make back the $29 enrollment fee, plus more. The only requirement in staying active once you enroll is to order 100 business volume (BV) or more in your autoship every month. Each product has a BV (i.e. the Ionix Supreme is 22 BV) and ordering 100 BV a month is easy and affordable. The cost of 100 BV varies, but is about $100-$160 depending on the products ordered. You can also create multiple autoships a month to split up cost and products, which again makes it very affordable.

The initial starter packs (which are highly recommended) come to approximately $20/day or $10/day depending on which you want to start with. After that, your monthly cost of products drops to about $5/day. Going out to lunch alone can cost $10!

I won’t go into detail on all of the packs to get started, because there are SO many options. But I will personally help you figure this out when I get you enrolled. I have provided a link to the products and much more below.

Please look at these important links before deciding to enroll, or before not deciding to:

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How do I sign up for the challenge?

Again, it’s easy! Simply fill out the form here: https://docs.google.com/forms/d/1ptbxbiYEAXCq4GWhzpJhNV2AkdSwCdO18neOGlTuWd4/viewform?c=0&w=1&usp=mail_form_link

Timeline: The challenge will start Monday, October 6. If you need an extra week to get products or that day doesn’t work for you, you have up until October 13 to start. If you enroll in Isagenix, you can still sign up for the IsaBody challenge at anytime. Feel free to email me if you cannot start by October 13, but would still like me to send you workouts and tips. I’m sticking to this deadline mainly to make the tracking of everyone’s progress, but I’m happy to help you to track your own as well. Again, my goal is to help people succeed in their personal goals!

Reward: If you are enrolled as an Isagenix associate and complete the Isa Body Challenge, you will receive $200 towards products. That can be about the amount of an entire month’s supply of products! Share your success, and you can help others enroll and have the same success. With success come curiosity and people will want to know what you did to succeed. If you enroll just 2 people in Isagenix, you start earning residual income on products they buy and people they enroll – just by sharing and being a product of the product.  The biggest reward is the amazing improvement in your health and wellness. Being dedicated and completing any challenge, big or small, will only benefit you.

My door is always open to anyone looking for some help, guidance, or even just some motivation. Email me ANYTIME, whether you want to do the challenge or not. And please share this info and challenge with anyone you think may be interesting in changing their life, getting in shape, or just needing to get healthier. Thank you for your interest….and GOOD LUCK!!

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Contact info:

Nicki Powers

badunkafit@gmail.com

badunkafit.com

facebook.com/badunkafit

 

 

Get Summer-Ready Workout

Hey guys….while the key to a rockin’ bod is exercise AND diet, this workout will give you a complete total body workout. It’s a weight training workout that will keep your heart rate up and burn some serious calories. But – the key is to move through this workout quickly. You want to burn out those muscles, so you continue to effectively burn calories post-workout.

Touching on the “diet” part a bit – I HIGHLY recommend having a protein shake, or high-protein bar post-workout to help shape those muscles and get them lean and mean. I use the IsaLean Pro shakes with a scoop of IsaPro Whey Protein. This company uses undenatured protein, which is the purest form of protein. The shakes also fuel your body with great nutrients crucial for burning fat and gaining lean muscle. There’s great variety of protein bars as well, but the IsaPro shake is ideal post-workout. You can check out the many products I use – they are all-natural and are a great compliment to your workout regimen without the need of a strict diet. I can tell you from personal experience that these products WORK – even alone without a workout regimen. (nnpowers.isagenix.com).  Message me with any questions!

So this workout can be done a couple times a week, for a weight training and high intensity workout in one. I recommend resting at least a day or 2 between. Use a weight that really challenges  you. Ideally, you want to push yourself to failure each set. Start with the quick warm-up, and complete 2 or 3 sets of the circuit. Do each exercise back to back, only resting between sets.

3 minute warm-up:

Standing Kicks (1 minute) – Standing  straight up with your arms extended overhead, swing your right leg up to meet your left hand. Lower leg then swing your left leg up to your right hand. Keep arms and legs straight throughout and keep a steady pace. The key is maintaining a straight back—don’t slouch forward.

Heel Kicks (1 minute) – Jog in place kicking your butt with your heels- be sure to pump your arms.

High Knees (1 minute) – Jog in place bringing knees up so that thighs parallel to floor, hands stacked straight out in front for knees to hit. Go as fast as you can and focus on good posture.

Circuit – Complete 2-3 sets (rest only between sets):

Weighted Pop Squats (20 reps) – Hold a dumbbell in each hand at your shoulders, or place a sandbag or barbell on your shoulders. Start with feet together and standing up straight. Hop your feet out to about shoulder width and down into a squat. Then, explosively jump up and bring your feet back together (1 rep). Repeat.

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Reverse Grip Row (15 reps) – This move works your back and lower lats. Hold a barbell/sandbag in front, gripping with your palms up (like you’re going to do a bicep curl). Bend slightly forward at the hips and bend the knees slightly, so that your back is at a 45 degree angle. Lift the weight to your chest, keeping your arms tight to your body. Pause briefly then straighten arms. Repeat, keeping this same body position.

Step-up/Reverse Lunge Combo (10 reps/side) – Stand 6 inches behind a bench/step with a dumbbell in each hand. Place your entire left foot onto the bench. As you step up drive through the left heel, bringing the right leg bent up to hip height in front of you. Lower right foot back down to start position, then step back with your left foot into a deep lunge. Bring left foot back onto bench/step and repeat series. Complete reps then switch legs.

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Pull Over (20 reps) – Get in a tabletop position with shoulders planted on a bench and feet on the floor. Hold a dumbbell by one end with both hands above your chest, engaging the glutes and back muscles. Lower the weight behind your head until you feel a good stretch. Bring the dumbbell back to starting position and repeat. You can also do this with your shoulders rested on a stability ball (see pic).

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Crunch + Cross Punches (20 reps) – Lay on your back holding a dumbbell in each hand with elbows bent out to the sides so that the weights are above your shoulders. Legs are straight up above your hips.Crunch up reaching the left dumbbell to the right foot, then lower to start (1 rep). Repeat reaching the right dumbbell to the left foot, and continue alternating sides.

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Weighted Double Crunch (15 reps) – Lay on your back holding a dumbbell in each hand, arms reached behind you. Legs are straight in front of you and lifted off the ground slightly. Crunch up as you bring your knees to chest, bringing the weights to shins. Straighten arms and legs back to start and repeat. Try to keep your legs elevated throughout, but if it’s too hard lower them to the ground when straightening.

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My Non-Diet Diet…And Experience w/ Isagenix

So I don’t believe in diets. I feel like you should make smart and realistic nutritional decisions to fit your lifestyle. I like to eat…and like most people, if I deprive myself of all things “evil and delicious” I’m setting myself up for failure. With that being said, I don’t think you should divulge into every single temptation. But if I want pizza, I’m gonna order a pizza – I just might have to restrain myself from eating the whole thing! It’s all about moderation.

I think the key of a healthy diet is implementing healthy choices into your diet regularly – not 100% of the time. Not only is eating “healthy” expensive, but it can be time consuming (constant grocery shopping, meal prepping, etc.) If you’re like me, you don’t have the time/energy/desire to cook and prep all of your meals. Find options that are healthy but also convenient for you; otherwise you will just get frustrated and the “diet” will back fire. The first thing to do, is to not have “junk food” in your house. Maybe a secret stash for emergencies only – but if they aren’t there, you’re less tempted (out of sight, out of mind, right?) And who knows, over time you may get used to not having them around and crave them hardly at all! Ditch your potato chips for wheat thins or a low calorie cracker or carrot sticks. Replace your sugary snacks with granola bars. Hit up Whole Foods, Trader Joe’s, Central Market, etc and just try some new snacks!

It took me a while, but I finally found a “diet” that I not only ENJOY, but that’s convenient and EASY!!! First off – I don’t enjoy cooking….and/or grocery shopping. I’ve discovered a few tricks so I don’t do either hardly at all. I recently started using Isagenix products – which is one of my biggest reasons for this post. It’s a wonderful nutrition plan that fuels your body with all of the vitamins and minerals it needs. Their wide variety of products allow you to have a flexible diet, while at the same time giving you the nutrients you need to stay healthy and energetic.

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My biggest reason for starting Isagenix was because I had no energy – and no motivation. I felt “blah” all the time and all I ever felt like doing was lounging around. I needed something to get me off the couch and out the door so I could get back to my active lifestyle that I once had. I love working out, but didn’t feel energetic enough. I think the biggest problem was that I wasn’t giving my body what it needed. Isagenix has a fabulous line of energy products that are all-natural and don’t give you that “crash”. The shakes though, are what help me maintain that energy and make me actually FEEL healthy. They supply you with supplementation you need, and probably aren’t getting. And the best part – it’s a meal replacement! No cooking, just blending (or shaking…but I prefer blending with ice). Of course I mix things up and add fruit and whatever else sounds good. (More on this in a bit). A typical shake day is 2 shakes a day – ideally replacing 2 meals. The thing to remember is to snack in between meals, so you’re eating every few hours or so (5-6 times a day). This keeps your metabolism going and keeps you from binging!

To keep my mind sharp and my energy up, I use the Ionix Supreme and the Want More Energy?. The Ionix Supreme I take in the morning or on my way to work. It’s designed to give you mental and cognitive awareness – basically keeps your mind sharp! The Want More Energy? is great before or during workouts or to give you a boost of energy to get you through the day.

There are 3 lines of shakes: IsaLean, IsaLean Pro and IsaPro Whey. The IsaPro is for post-workout protein. IsaLean Pro is for those that want to build more lean muscle, and the IsaLean is the standard shake. To decide which shakes and other products to take, depends on your goals. Whether it be weight loss, lean muscle gain, or energy/performance, Isagenix has packages to help you meet your goals. A good place to start is to try out one of their different packages. With the shipment, you will receive guides on how and when to take certain products and their benefits. I started out with the Energy and Performance System, and then made my autoship/future order a smaller package – the Athlete’s Pak. I also order the e+ shots, cleanse for life and any other snacks as needed.

The great thing with Isagenix, is that you have flexibility. If you want to go out to eat or have something sinful, do it! As long as you’re having your shakes, you’re getting the nutrition you need. There’s no way I’m giving up my pizza and beer! And you can always do their deep cleanse to rid of all those toxins. Splurging every once in a while will not slow your progress – just be sure to stay on track.

If you’re interested in trying Isagenix, or just wanna check out the products then go to my page – nnpowers.isagenix.com. Isagenix is also a company that allows you financial growth as well. You can make money simply by inspiring others to join! (More info about the business opportunities on the website.)

Now for my non-shake meal, I usually have a meal from My Fit Foods. They portion and prep all the food for you – and they have a wide variety of breakfast, lunch, dinner and snacks. I love it because I know I’m getting proper portions…and I don’t have to cook! At first they seem pricey, but it cuts down on a lot of grocery shopping – and a LOT of time. And If you eat out, you actually spend more on a meal most likely, so you’re probably spending about the same. They have 3 sizes to choose from, and most of their meals are gluten free. I have yet to have something from there that I don’t like (it beats anything I could try and make!) They have chicken, pork, beef, salmon,salads, pastas, chilis, tacos, muffins…and more! You can pre-order your meals online (for most stores) and pick them up. Check out their meals! (www.myfitfoods.com)

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Now I don’t do this for every meal, but they’re great to take to work or if you’re busy and don’t have time to cook.

Another thing I discovered is Nature Box. It’s a monthly subscription and you get 5 healthy snacks delivered to your home for $19.99. (They also have a 10 snack option.) You can either get surprise snacks (it’s like Christmas!), or you can customize your order. Their products are all natural, and most are vegan. No high fructose corn syrup, no partially hydrogenated oils, no trans fats, and no artificial sweeteners or flavors. They have granolas, dried fruits, nut mixes, fig bars, rice snacks, trail mixes, etc. I love mixing their different granolas in with my greek yogurt. (www.naturebox.com)

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An obsession and must-have snack of mine are the Quest Protein Bars. These can be purchased online or at GNC. They are AMAZING protein bars! They have about 21g of protein, only 4g of carbs, anywhere from 1-4g of sugar, and they’re gluten free. I don’t know how they make them taste so good…but they are delcious – and they have so many flavors! These are great post-workout or a mid-day snack. (http://www.questproteinbar.com/)

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So what do I buy at the grocery store? Well it’s not much. Here’s a few things I may stock up on.

  • Greek Yogurt – I love greek yogurt , i usually get Chobani or Fage. Greek yogurt is a great source of protein, and I usually eat one for lunch or a midday snack. I get both flavored and plain. I mix granola and agave nectar in with the plain, and it’s pretty tasty.
  • Egg Beaters Egg Whites – I grew up making eggs in the microwave…no I’m not crazy and yes it works (maybe it’s a Michigan thing?) Anywho – I pour about 6oz or so of egg whites into a coffee mug. (Spray the mug with a light cooking spray if you want…so the eggs don’t stick). Add a little bit of cheese or herbs, or whatever you like. I add Laughing Cow cheese wedges, they have a variety of flavors and add great flavor to the egg whites. Pop it in the microwave for a 1 1/2 minutes, stir and cook for another 30-60 secs, and boom! You have scrambled egg whites! So easy…so yummy!
  • Fruit – bananas, apples, grapefruit, clementines – whatever I’m in the mood for! I like the Del Monte fruit cups, but I drain the liquid cuz it has quite a bit of sugar. I love adding the mango and pineapple to my shakes!
  • Coconut and/or Almond milk – I like putting a few ounces in my shakes, or I will put it in my cereal. Silk Pure Coconut milk is usually what I get. Watch out for the flavored milks (i.e. Vanilla) cuz they can have added sugar and calories.
  • Almonds – whole natural almonds are good, but if you’re not a fan I love the Blue Diamond Toasted Coconut Almonds.
  • Stevia – a wonderful all-natural sweetener. I add it to my tea and my Isagenix cleanse.
  • Chicken Breast – I just keep these in my freezer, in case I don’t have anything for dinner. I like to add it to angel hair pasta with some garlic and olive oil. (Avoid jar pasta sauce, it’s TERRIBLE for you!)

There’s other things I may get here or there, but these are the most common. I try not to keep pop in my house, that way I’m not tempted. I drink a lot of tea, especially iced green tea. It doesn’t have a lot of caffeine but it keeps me alert. I’m a huge Teavana fan, and have a good variety of teas from them. I actually have a blog on tea it’s nutritional benefits.

I hope this is somewhat helpful to those of you who want to eat better, look better, but not stress yourself out doing it 🙂

And I highly recommend giving Isagenix a try, or at least checking it out. I was skeptical about it at first – and don’t usually buy into nutrition fads and what not – but I’m a firm believer in these products. They have a lot of different products, for many different things – even a skincare line! And if you get others to sign up, you actually make money, which can pay for your products.

So click on my link and get started! nnpowers.isagenix.com

Ditch the Pop….Benefits of Tea!

So I used to be a big pop drinker (or soda, or whatever you call it). Even if you just drink diet, it’s not only bad for you, but can keep you from shedding that extra weight. I got on a “tea kick” and since then have rarely had pop to drink. I’ve even cut back on coffee. Regular tea may not have as much caffeine as coffee, but it’s other benefits make it so you don’t really need the extra caffeine.

I discovered Teavana’s steeping method of loose leaf tea. It is a little pricier than buying teabags, but you get more flavor and nutritional benefits from the loose leaf tea. All of their kettles, tumblers, and teapots come with infuser baskets, that make it easy. I purchased their tumbler for work and it keeps the tea hot (not warm, hot) for 6 hours! Steeping only takes about 2-6 minutes, depending on the type of tea you’re brewing.

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For home I have an electric tea kettle to warm my water to the appropriate temperature, and I use the Teavana Perfect Tea Maker, which drains the tea directly into your mug. It’s easy to use and easy to clean.

Some Benefits of Tea (there’s A LOT, so I’m going to shortly summarize…):

Green Tea – The biggest benefit of green tea is the amount of flavonoids, which is a plant-derived antioxidant. This can help in the prevention of cancer and heart disease. It also has an abundant supply of catechins, which is a food source that also have disease-fighting properties. These are more prevalent in loose leaf tea, and are brought out in the steeping process. Green tea, along with other types of tea,  is also shown to lower LDL levels (bad cholesterol) and raise HDL levels (good cholesterol). I have genetically high cholesterol, and ever since I switched to tea, it has dropped down into the normal range! It’s great for diet purposes as well, because it helps boost your metabolism.

Mate Tea – This is probably my favorite tea, because it has about the same amount of caffeine as coffee! It actually has more (90% more) antioxidants than green tea, along with immune-boosting properties.  It is also known to enhance mood and focus, enhance endurance, aid in digestion and weight control, and supports the cardiovascular system.

There is also black tea, white tea, and oolong tea – which are also a healthier option. They also provide antioxidant and cardiovascular benefits. White tea has antioxidants which get rid of free radicals in the skin, which can help prevent acne and signs of aging. Oolong tea contains antioxidants with several awesome benefits – healthy skin, healthy bones and tooth decay prevention, weight management, diabetes prevention and stress management.

Some of my favorites:

Teavana – There are SO many flavors and blends to choose from. You can even create your own! My favorites are:  Moroccan Mint Green Tea, Peachberry Jasmine Sutra Green Tea, CoCo Caramel Sea Salt Herbal Tea, Zingiber Ginger Coconut Roobios tea (my fave!), Tropica Roobios Tea, Youthberry Wild Orange Blossom Blend, MateVana Herbal Tea, and Raspberry Riot Lemon Mate Tea. These are only the ones I’ve tried…check out their website for a bunch of fun flavors and accessories! http://www.teavana.com

Argo Tea –  I NEED to stop at Argo Tea every time I have a layover at Chicago O’Hare Airport. There aren’t any stores here in Dallas, so I buy this online. I’ve had the Pomegranate White Tea and the Armenian Mint Green Tea, which are both awesome. It’s cheaper than Teavana, but there’s a smaller selection of flavors to choose from. http://www.argotea.com

I would also like to say that Aveda (yes, the salon) carries probably my favorite tea of all. They have it available in tea bags, as well as loose leaf. It has a great flavor, and no sweetener is needed! Only downfall is that it’s caffeine free, which doesn’t bother me unless I’m needing a little energy boost! http://www.aveda.com/products/5210/body/tea/index.tmpl