Support for health & wellness

Day 2 AdvoCare Cleanse & Tips for tension

on April 13, 2017


Listen y’all, I KNOW why people cave when they don’t have a plan in place or a good support group or maybe just lack motivation…..THE HEADACHE!  My wake up call this morning wasn’t the rooster call in my head or any alarm clock, it was the pounding of drums on my temples.  Seriously, just ONE FULL day with NO SUGAR and I wanna run straight to Krispy Kreme for a dozen hot glazed!  However, instead, I gave myself a few extra minutes to lay in the bed (while stretching my back), I will pump up the volume (yea, remember that one?) on my water intake and Tension Blend will be my best friend to get me through this….and yes, this too shall pass 🙂

What do you do when the headaches kick in?  Do you run to the cabinet for OTC pain relievers or are you a more natural mama like myself?  My first go to is always try water!  A lot of time dehydration will mask itself thru headaches (and hunger).  When a bottle of water doesn’t ease it (& this usually starts rather quickly if it’s a hydration issue) I reach for essential oils!  Most people will find relief from simply using a little Peppermint on their temples (and that works especially good for me if it’s a sinus headache) but I find the Tension Blend works better for me.  I roll a little on both my temples and this morning the back of my neck (base of my head) as I can feel a little sum’n sum’n going on there!  That bad boy roller is gonna be attached at the hip today!  Seriously, it’s in that little pocket pocket HaHa

I’ll tell ya another lil’ goody you might not know to help w/ headaches… L-GLUTAMINE AND did you know that fish oils are better for inflammation that ibuprophen?  Yep, I’ve “tested” it and it’s for real!! Therefore, I’ll be having those with  breakfast 🙂

Here’s a little something ironic—I opened an email from healthyginger this morning and what was it about?  HEADACHES! HaHaHa  Here’s what Alex & Megan said about naturally alleviating specifically tension headaches…
#1. Bentonite Clay Poultice
This one is a new one for us and we’ve been super happy with how it works! You basically make a “mud” out of bentonite clay. Start by mixing ½ a cup of bentonite clay with ¼ cup of water in a small bowl (but you can play with the proportions). Apply the bentonite clay mud onto an old wash cloth. Lay down somewhere comfortable and place the poultice over your neck and shoulders. After about 15-20 minutes, take off the wash cloth and wipe down the area with a clean towel.

#2. Snow Angel Weighted Stretch
Alex learned this move from a chiropractor and has been using it for years! You start by finding small weights (like 2 lbs) or using something like water bottles. Then lay down on the grounding holding your weighted objects in each hand. With your spine flat on the ground, you make snow angels on the ground by keeping your arms straight and completing the full range of motion from down by your legs all the way up over your head. You’ll likely hear some crackling and grinding…which is ok! If you feel any pain or pinching, ditch the weights and go without; alternatively, making the motion smaller until you’ve worked your way up to the full range of your joints.

#3. Alternating Heat and Ice Packs
Tight muscles are muscles that aren’t getting good blood flow. When there isn’t good blood flow to muscles, toxic byprducts accumulate and can cause pain. Increasing blood flow by alternating application of heat and ice can be a really great way to relieve tension headaches! You can do this by applying a heat pack for 5 minutes and then an ice pack for 5 minutes…and repeating the process for 3 rounds. Alternatively, you can get in the shower and blast your neck and shoulder area with hot and cold water. This is more for the brave at heart 🙂

#4. Apply essential oils
Peppermint and lavender is a mix we really love for tension headache relief. We usually mix 5-8 drops each into a teaspoon of coconut oil. We then apply the mixture to the neck, shoulders, base of the skull, and temples. If you’re a DoTerra fan, we’re big into using their PastTense mixture as a tension headache relief.


#1. Move in a wider range of motion
We talked above about how stagnation in the upper body (but really even lower body) can be a cause of recurring tension headaches. Since a tight shoulder girdle is a common offending problem, shoulder stretches and strengthening can be a really big help. One of our favorite things is hanging! You can hang from doorways, pull up bars, or even tree branches to strengthen that entire system and increase your range of functional movement. We also love this yoga series for neck and shoulder tension:

#2. Regular Epsom Salt Baths
To loosen up chronically tight muscles and keep things from becoming stagnant, taking epsom salt baths regularly can go a long way. In addition to the hot water, the magnesium in the epsom salts is great for muscle health! Bonus: most people sleep better after an epsom salt bath so you get a two for one kind of deal 🙂
**I never take a bath without adding essential oils to help soothe, relax and/or sleep 😉

#3. Pay attention to your eyes
This is a part we haven’t talked about yet so far in the this topic! In addition to the neck and shoulders, our eyes play a big role in preventing tension headaches. First things first: make sure you’ve gone to the opthamologist to make sure your prescription or lack there-of is up to date. But super importantly is giving your eyes a break from looking up close all the time! Because most of us are looking at stuff up close for most of the day, it’s important to give your eyes a break and look long distance. It’s easiest to incorporate this into when you take movement breaks. Take a walk and take the opportunity to really look at your surroundings. This uses the full range of motion for your eyes (which also have tiny muscles and moving parts!) that need movement to stay health.

#4. Unclench your jaw
Many of us respond to stress by tightening up certain muscles. Besides the neck and shoulders, a lot of people will clench their jaw. Check with yourself regularly to make sure you’re not tightening up those muscles of your face. Puff out your cheeks a couple times, open and close your mouth, and wiggle your tongue around to make sure things are stable mobilized! (Bonus point if you’re ok with doing this in public 🙂 )

After drop off I head to the track and walked 1.3 miles (exactly 20 mins) and let me tell ya when ya hoof it like I do it’s a real workout.  I walk fast by nature, not like those competitive power walkers where ya think they’re bound to throw a hip out but I have LONG legs so I can really “get it” but I do get my arms involved as well.  I drank my water BEFORE my walk which was dumb because it was pretty warm out there and thought I’d die afterwards but then I discovered my little had a small handful of grapes leftover from her breakfast so I popped those little plump babies in and voila made it til I got home without needing the hearst.

I just realized I lied yesterday :/  It was purely accidental.  I’ve been studying up on the Detoxification Blend this morning and realized I misspoke yesterday when saying I hadn’t incorporated any essential oils in but I did I did (YAY me), I added this oil to my regimen TWICE even.  I rolled it over my liver in the morning and again in the evening after my shower (that memory makes me feel a little better haha).  I start each day with a drop of Frankincense under my tongue (ONLY recommend CPTG oils internally), Grounding Blend on the bottom of my feet (or back of neck) and my allergy blend roller (which I mix up from Lemon, Lavender, Peppermint & Protective Blend)

I have been putting off my Costco shopping for so long but today HAD to be the day!  I did carry water with me (but not enough because there wound up being a detour once I realized I’d FORGOTTEN TO NOTICE IT WAS MY BEST FRIEND’S BIRTHDAY!!) but thinking this would be a quick trip I didn’t “pack a bag” :/  I wound up finding a KIND bar which was delicious but not particularly THM approved BUT hello, better than a burger (or KK doughnut haha).  On the way home to drop off groceries before heading back out to church we got caught in 5:00 traffic 😦  I started “figurin” in my head…there would be NO time to eat and that just would not do!!  So what does this mama do?  “Hey, honey (9 yo) do you have a fork in your lunch box?  Can you reach that rotisserie chicken?”  YES I DID!  Sitting in that traffic I ate that bad boy teehee (well not the whole thing). #desperatetimes


**Y’all don’t become “obsessed” about what you’re eating, that can lead you down a path of destruction…TRUST ME…I speak from experience!

cleanse breakfast

What I ate Day #2:
Fiber/Spark/Pro/Catalyst (16 oz)
S/Scrambled eggs (olive oil) w/ 1/2 avocado and (grape) tomatoes (2 OmegaPlex)
16 oz
FP/Tapioca Chia Pudding
S/Egg roll bowl (leftovers) *S due to oil cooked in and amt of quinoa
16 oz (3 Catalyst)
S/Kind bar Almond & Madagascar Vanilla
Spark (16 oz)
FP/Rotisserie chicken (see story above)
E/Watermelon & Cantaloupe (4 OmegaPlex)
16 oz
Herbal Cleanse pack (& Magnesium)

chia pudding




**DISCLAIMER – The products and statements made about specific products on hotsparkmama have not been evaluated by the US FDA and are not intended to diagnose, treat, cure or prevent disease.  All information provided here unto is for informational purposes only based on known and/or personal experiences. It is not intended to substitute for advice from your healthcare provider.

The information and research stated here has been of my own accord through countless hours spent in training, nutritional classes, biblical health coaching and information gleaned from various books and other sources.  All research and information was gathered independently of Charity Baptist Church, AdvoCare and Essential Oils and is for informational purposes only.  I am NOT a Nutritionist, Dietitian or bible scholar, I am simply a MOM trying to teach my children to serve a mighty sovereign God, take care of their bodies NOW so they won’t have to worry later and that there are alternative options in doing so.  I am a certified FNS (Fitness Nutrition Specialist), Weight Loss Specialist, with a diploma in Personal Nutrition using essential oils while studying to become a Biblical Health Coach and receiving my diploma in Advanced Nutrition (whew, that was a mouthful) ❤ .

**I am an Independent Distributor of AdvoCare nutritional supplements and when purchasing through my website I will receive a commission.  I’d love to talk to you about how you can save 20-40% off retail prices 🙂   **I am an Independent Distributor of essential oils and when purchasing through my website I will receive a commission.  I’d love to be your guide through the journey of good health, let me tell you how to save 25% on all your essential oil purchases ❤


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