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March 1, 2017

Live Well: March

Welcome to this installment of the Live Well series provided by my very own sister, Lindsay Wampler. I may be a traveling expat athlete, but I really haven't explored the health and fitness aspects of that world on this website - which is where Lindsay comes in. 

Lindsay is a 28-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and two cats. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!



LIVE WELL: MARCH


I love March. It no longer feels like the rush of the holidays, yet the coming of Spring sprouts new excitement! Springtime is where I re-gather myself. I look back on which New Year's resolutions I'm already not keeping and re-gather my thoughts for, once again, another fresh beginning of my year. I hope Spring not only brings sunshine into your life, but also joy, happiness, love, and the promise of hope.




Beverage Boost

This is my favorite smoothie I have ever made! It is packed with nutritional value too! It would be a great option for anyone who has a hard time eating their veggies!

Spinach Plus Raspberry Smoothie
Serves 2

1 frozen banana
1 c. frozen raspberries
1 c. orange juice
1 small container strawberry yogurt
Handful of baby carrots
Handful of fresh spinach
2 tsp. flaxseed oil
1/4 c. oats
1 scoop/packet vanilla superfood or protein powder
Handful of ice cubes

Blend* together and voila!

*Make sure you use a blender suitable to finely blend carrots and spinach. I use an Auto IQ Nutri Ninja Blender and that works perfectly.

Workout of the Month





Healthy Eating Recipe




Serves 4

1 baguette, sliced into small rounds
1 lb. tomatoes, diced
2 cloves garlic, minced, plus extra garlic half for rub
1/4 c. olive oil, plus extra for brushing
2 Tbsp. balsamic vinegar
3 Tbsp. fresh basil, chopped
1 Tbsp. fresh parsley, minced
1/4 c. freshly grated parmesan cheese

Toss together tomatoes, garlic, olive oil, balsamic vinegar, basil, and parsley. Marinate for 30 minutes. (Can choose to place in refrigerator or keep at room temperature).

Preheat oven to 400 degrees Fahrenheit. Place baguette slices on lightly-greased baking sheet (I used a Silpat; no PAM added). Rub garlic half on tops of all bread slices. Lightly brush with olive oil on top side. Bake for a few minutes, until lightly toasted. Top with spoonful of bruschetta mixture and sprinkle with cheese.

Enjoy!



Essential Oils Mixology


Who is gearing up for spring cleaning?! This is a great combination to diffuse to give you that extra energy boost you need!

Energy Boost
4 drops Lemon essential oil
2 drops En-R-Gee essential oil

Fill home diffuser with distilled water. Add essential oils. Voila!





About the Author


My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!


Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!

Continue »

February 13, 2017

La Manga to Ourselves

Our Christmas week in Spain was spent in Alicante, Valencia, and La Manga. We rented a car and had the freedom to go to the beach whenever we wanted! Our day in La Manga was pristine and perfect, and we both really enjoyed the warm December sunshine - all alone on the huge stretch of shoreline!











Another awesome SwagVil Christmas in Spain in the books!

Continue »

February 1, 2017

Live Well: February

Welcome to this installment of the Live Well series provided by my very own sister, Lindsay Wampler. I may be a traveling expat athlete, but I really haven't explored the health and fitness aspects of that world on this website - which is where Lindsay comes in. 

Lindsay is a 28-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and a cat. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!



LIVE WELL: FEBRUARY


For some, February still feels like the middle of winter, but here in Southern California, February is already feeling like spring! Not sure if I'm happy or sad about that! What I do know is I adore February! 'Tis the season to love! My challenge for you this February is to do 1 act of daily self-love for...yourself! Feel free to add some ideas in the comment section of what you can do each day!




Beverage Boost

After you've tasted this juice, it will be the only juice you ever want to drink again!

Happy Juice
Serves 2

1/4 pineapple, skin mostly cut off
2 pears, washed and stems removed
2 peaches, washed and pits removed

Using a juicer, feed fruit through. If fruit was not refrigerated prior to juicing, either add ice cubes to juice or place juice in refrigerator to chill.



Workout of the Month




Healthy Eating Recipe




Makes 12

1/2 c. cacao powder
1/4 c. coconut oil
1/4 c. pure maple syrup
1/4 c. organic all natural peanut butter
12 mini cupcake wrappers

Combine cacao powder, coconut oil, and maple syrup until smooth consistency. Place a spoonful of mixture into cupcake wrappers. Add a small spoonful of peanut butter on top of the first layer; spread evenly. Top with a final spoonful of the chocolate mixture on top; spread evenly. Place in freezer and serve once hardened and chilled (about 1 hour). Store in freezer.

Enjoy!

Recipe adapted from Jamie Webber


Essential Oils Mixology


Enjoy this soothing aromatic blend all throughout February!

Floral Comfort
5 drops Lavender essential oil
3 drops Geranium essential oil

Fill home diffuser with distilled water. Add essential oils. Voila!





About the Author


My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!


Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!

Continue »

January 24, 2017

Quick View of Valencia

It only took a few hours of wandering around Valencia to convince us of one thing: we will be back. So we didn't hurry or try to squeeze in too much. We will spend more time enjoying Valencia some other time...like next Christmas!











A perfect beach day in La Manga coming soon...

Continue »