Select Page
DIY Lavender Linen Spray

DIY Lavender Linen Spray

Ok, so I may have a slight obsession with Lavender essential oil. I have Lavender-infused body soap, lotion, chapstick and facial serum, I diffuse it every evening to relax before bedtime, and I even make a homemade Lavender Lemonade recipe that is to die for. Last year, I started making my own Lavender linen spray to save money (I used to pay a hefty price for a tiny bottle from a fancy store) and I was shocked at just how easy it is to make at home.

So let’s get started so you can learn how to freshen fabrics in your home for just pennies and with simple ingredients. This recipe requires only three ingredients and takes less than two minutes to make. It can be used to spray on sheets, blankets, carpets, sofas, and pillows. It will leave your entire home smelling clean and fresh, without any harmful artificial fragrances. #Winning

About The Ingredients:

  • Lavender essential oil has a scent that’s fresh, clean, and relaxing.
  • Vodka acts as a preservative. If you prefer to make this recipe without alcohol; use witch hazel instead.

Ingredients:

Instructions:

  1. Add Lavender essential oil and vodka (or witch hazel) to spray bottle.
  2. Fill with filtered water.
  3. Shake well before each use.
  4. Spritz on sheets, blankets, towels, and other linens.

NOTE: With the alcohol, this spray will last for months without the need for refrigeration.

What’s your favorite way to keep fabrics smelling fresh? 

A Week Full Of Meal Inspirations & Recipes

A Week Full Of Meal Inspirations & Recipes

Happy Monday!

This week I’m doing something a little different. Every day, I will feature one ‘Foodie of the Day’ from Instagram. Someone who inspires me to get in the kitchen and cook! I will share my favorite breakfast, lunch, dinner, and snack recipes from the Foodie of the Day on my Instagram @RachelSunley. I will only share delicious and nutritious recipes made from real, wholesome ingredients. Recipes will be gluten-free, dairy-free, and (mostly) vegan.

If you’re not on Instagram yet, then this is the perfect time to sign up! I LOVE Instagram because it allows me to connect with clients, family, friends, colleagues, and people from all over the world (like YOU). Not to mention, it is my #1 go-to source for new recipes (#plantbased #recipes) and workout inspirations (#fitness #yoga). 

To kick things off, I shared these decadent Vegan Buckwheat Galettes topped nectaries, pomegranate, maple syrup and edible flowers for breakfast (via @thesunshineeatery).

Curious what’s for lunch? Follow me on Instagram to find out, and get a full week of delicious and nutritious meal inspirations and recipes!

Much Love & Many Blessings,

Rachel Signature

 

I’m D-O-N-E And I Feel FREE! Let’s Celebrate!

I’m D-O-N-E And I Feel FREE! Let’s Celebrate!

I have such exciting news! As of this past Tuesday, I’m an official graduate from the Institute for Integrative Nutrition (IIN), the world’s largest nutrition school! And to celebrate, I whipped up some Creamy Chocolate Pudding and an exclusive offer, just for you!

Now, before I share my exclusive offer with you, I want to take a moment to be real. Real honest.

GRADUATING FROM IIN MARKS THE END OF A BUSY, CHALLENGING, UNSTABLE, AND LIFE CHANGING YEAR FOR ME. I WENT FROM GOOD TO BAD, BAD TO WORSE, WORSE TO ROCK BOTTOM, TO WHERE I AM TODAY… HEALTHIER AND HAPPIER THAN I’VE EVER BEEN BEFORE!  

When I enrolled in IIN (something I’ve wanted to do since I graduated with my masters degree in public health back in 2010), I was a personal trainer running a small business and involved with a direct sales company on the side. I was making more money working 20 hours per week than I was two years ago working 80 hours per week as a full-time corporate wellness specialist and part-time personal trainer. I had time, money, and an amazing boyfriend to share my life with. Life was good and I thought IIN was going to be a walk in the park. I thought the coaching principles would be a review and I would simply enhance my knowledge of nutrition (IIN trains students in over 100 dietary theories) to better serve my clients. I could not have been more wrong… 

IIN ROCKED MY WORLD!

I learned more about myself, nutrition, food, and healthy living in ONE year than all of my 29 years of living (before IIN) and educational experiences combined. This program made me evaluate and question EVERYTHING in my life (my career/business plan, relationships, spirituality, physical activity, and the food on my plate). It opened up my eyes to see areas of my life that were holding me back, no longer serving me, and simply not a good fit for me anymore. I started to question the future of my fitness business, let go of the negative people in my life, and stepped away from the direct sales company. By month 3, I was struggling emotionally, spiritually, and financially. By month 4, I hit a new rock bottom. I doubted my decisions and my future as a health coach. I was anxious, sad, and confused.

“ROCK BOTTOM BECAME THE SOLID FOUNDATION ON WHICH I REBUILT MY LIFE.” – J.K. ROWLING

Looking back, I truly believe this was God’s plan all along. Hitting rock bottom brought be back to Christ. The rock and solid foundation on which I rebuilt my life. Fast forward to today, I’m happier and healthier than I’ve ever felt before. I’ve rediscovered and strengthened my faith, let go of things (and people) that were no longer serving me, and improved my emotional, physical, spiritual, and financial well-being. I’m also a better coach, trainer, and friend. I not only learned to improve my life, but also received very detailed and careful instruction on how to coach others, better.

ONE OF IIN’S GUEST SPEAKERS AND MY BUSINESS MENTOR, MARIA FORLEO, SAID “SOMETIMES WHAT YOU’RE MOST AFRAID OF DOING IS THE VERY THING THAT WILL SET YOU FREE.”

I couldn’t agree more. Letting go of my past involvements, starting this new blog, and putting myself out there like this is the scariest thing I’ve ever done! However, it’s exactly what I needed to do to feel free. I now have more time to blog, experiment with recipes, host special events, grow my health coaching practice, and work with incredible women, like you!

TO CELEBRATE THIS SPECIAL MOMENT IN MY LIFE, I WANTED TO CREATE AN EXCLUSIVE OFFER JUST FOR YOU.

For a limited time only (offer ends October 23, 2015), you can purchase Awaken: A 2-Hour Coaching Intensive for just $49 ($240 value)! Plus, a complimentary initial consultation is included with your purchase!

During your initial consultation, you’ll have the opportunity to talk about your life, what you’ve always dreamed of, and the goals you’d like to accomplish for your health. Following your consultation, we’ll dive deep during your 2-hour coaching intensive so that you gain the clarity, confidence, and action plan needed to move forward and achieve your health goals.

IIN was a turning point in my life, and I believe these coaching sessions may very well be a turning point in your life, too. This is the perfect opportunity to be heard and to get a sense of what it feels like to have more support in your life.

This exclusive offer ends October 23, 2015, and appointment availability is on a first come, first serve basis.

Click here to schedule your initial consultation and to purchase your package online. Enter promotion code GRADUATION at checkout. For assistance, please don’t hesitate to contact me.

If you have any questions or would like to speak to me first, email [email protected]

I look forward to hearing from you!

With Love & Grattitude,

Rachel Signature
Creamy Chocolate Pudding

Creamy Chocolate Pudding

What if you could eat a delicious, creamy bowl of rich chocolate pudding and NOT feel guilty about it? Just the thought of it makes my mouth water and heart tickle! Well, my dear, you can enjoy a decadent bowl of chocolate pudding and not feel guilty about it when you make this delicious and nutritious recipe below.

Now, before you dig in and read the ingredients, I have to be upfront and honest. If a health coach shared this recipe with me five years ago, I would have NEVER tried it. The thought of combining avocado with anything would have grossed me out. Call me crazy, but the sight, smell, and texture of an avocado seriously freaked me out (I hated creamy textures). In fact, I didn’t start eating (and enjoying) avocado until I was 28 years old!

You see, when I started my health journey (nearly eight years ago), I had tons of experimenting to do. I didn’t go from living on coffee, granola bars, and sugar-filled cereals to drinking green juice and eating kale overnight. And if you’re just getting started with your healthy eating journey, I don’t expect you to, either! Even my fellow green juice junkie friends had hesitations about this recipe (until I gave them a sample to try). Avocado fan or not, you will LOVE this recipe. Give it a try and let me know what you think. I promise you, you will not be disappointed!

Creamy Chocolate Pudding
 
Prep time
Cook time
Total time
 
Author:
Yield: 1 to 2
Ingredients
  • 1 medium ripe avocado
  • 2 tablespoons raw cacao powder
  • 2 tablespoons pure maple syrup
  • 6 tablespoons unsweetened vanilla almond milk
  • 1 tablespoon pistachios or other nuts, chopped for topping (optional)
Instructions
  1. Cut open the avocado and scoop out the pit. Cut avocado into large chunks and put in blender.
  2. Add the cacao, maple syrup, and almond milk.
  3. Blend, starting on low and then moving to high speed until it is smooth.*
  4. Add more cacao or maple syrup to taste.
  5. Refrigerate the pudding for 1 to 2 hours.
  6. Top with pistachios (optional) and serve cold.
Notes
*If the avocado is large, you may need a bit more of each ingredient. If the pudding is too thick, drizzle in a bit more almond milk.

Please choose organic ingredients when possible.
 

Nutrition Workshop: Eating For Energy

Nutrition Workshop: Eating For Energy

What would your life be like with an abundance of energy and vitality?

What foods are best to eat to increase your energy?

Join me for a complimentary nutrition workshop on Monday, October 19 from 6:30-7:30 PM. 

What to Expect: A 50-minute interactive class, 10-minute Q&A, handouts featuring 10 Ways to Increase Your Energy and 8 Natural Energy Drinks, and a sample of Rachel’s favorite energizing beauty water.

Location: Pure Essence Fitness & Wellness Inc., 3135 Niagara Falls Blvd, Amherst, NY 14228 (inside Anytime Fitness)

RSVP: Please email [email protected] to confirm your attendance.

Learn more about me and my health coaching services.

Hope to see you there!

Rachel Signature