May 1, 2017

Live Well: May

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!


Apologies for the small hiatus of the Live Well series in May. Life happens, doesn't it? One of the beautiful things about life is that everything may be in a constant stage of flux around you, but if you have a home to come back to everyday...priceless. I'm in a season of gratitude this May in realizing how blessed I am to have a place to call home.

Beverage Boost

Nutty Smoothie
Serves 1

1 cup unsweetened almond milk
1/2 banana, frozen
1/2 cup ice cubes
3/4 cup walnuts
1 Tbsp. organic peanut butter

Add all items into blender. Blend until smooth and enjoy!

Workout of the Month

I am challenging you--YOU! Y-O-U! Right here, right now! I am challenging you to walk AT LEAST 5,000 steps a day! Walking is one of the simplest changes we can make to increase our health and wellness. If you do not have a way to count your steps (if you have a smartphone, you have a way!), aim to walk at least 2.5 miles a day.

Healthy Eating Recipe

Mexican Pizzas
Serving as desired

Ezekiel corn tortillas
Coconut oil (I used PAM Coconut Oil, but if you have the solid oil, heat it to a liquid)
Salsa or fresh tomatoes, mashed
Green onions
(Toppings of choice)

Heat oven to 400 degrees Fahrenheit. Spray or brush tortillas lightly with coconut oil on both sides. Place tortillas on baking tray and bake for about 5 minutes. Take tortillas out of oven and top with salsa, cheese, green onions, olives, and toppings of choice. Bake 10 minutes, or until cheese is bubbly.


Essential Oils Mixology

Match Made in Heaven
3 drops Lavender essential oil
2 drops Tangerine 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!!!