The 90 Day Wellness Challenge

Welcome to the 90 Day Wellness Challenge. You will be challenged each week with one specific thing to work on for seven days. Your challenge is to snowball each task into the next week, adding the first week, to the second week, then adding weeks one and two to the third week, etc, so that at the end of 12 weeks you will see actual transofrmation over 12 areas in your life. Each week there will be a body focus, a terrain area, and a specific challenge that encourages you to find a product that matches your needs for the challenge.

Join thousands as they transform their lives over the next 90 days in this FREE wellness challenge! This challenge is open to anyone and is based on the Wellness book set. Below are the items we recommend you get before you start this challenge. They are optional, but HIGHLY recommended. 

Start Date: Start at anytime!

Where: Content will be loaded on this page, but to be a part of the live sessions, please go to The Human Body and Essential Oils Facebook group.

When: Weekly challenges are once per week for 12 weeks!

What: 90 Day Wellness Challenge for anyone! We will be working to transform your life over the next 90 days. Areas of focus:

• MONTH ONE
  Personal health for immune support, better focus, more energy, enhanced sleep, emotional balance, healthy weight support, and balanced hormones.
• MONTH TWO
  How to get a truly toxic-free home by auditing your cleaning supplies, personal care products, makeup, and more, plus why this is one of the most important things you can do to support your health!
• MONTH THREE 
  Full body detox to help balance and understand each body system. Focus on gut health, hormone balance, immune system support, digestion, circulation, muscles and joints, endocrine function, emotional health, and more.

Materials Needed:

Month One (optional):

• The Wellness Book set www.31oils.com/wellness 
• A Young Living® Essential Oils Premium Starter Kit 
  (if a friend recommended this challenge, please contact them to get your kit).
• 30 Day supply of Young Living® Ningxia Red® (1-2 ounces per day). 
• Sulfurzyme™ Powder
• Lime Vitality™ Essential Oil

Month Two (optional):

• The Purpose book
• Thieves® ER Kit
• Thieves® Laundry Detergent
• Thieves® Dish Soap
• Thieves® Fruit & Veggie Wash

Month Three (optional):

• The Abundance book
• NingXia Red® ER Kit
• Life 9™ or MightyPro™ 
• Super B™ 
• Super C™ (tablets or chewables) 
• Immupro™
• Inner Defense™

I look forward to helping you toward your health and wellness goals over the next 90 days! Check back here as content is added. For now you can check out some of the areas you can start supporting your health below. The Red Drink, by Dr. Peter Minke, is what we will start off with, so I encourage you to check it out.

HOW TO BUY THE BOOK SET 

WEEK ONE

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Health Assessment

Terrain Focus: Rest  

Challenge #1: 

• Take the Homeodynamics Assessment online. www.VitalityEDU.com/hdtest
• Add one hour of sleep to the front end of your nightly sleep schedule. www.VitalityEDU.com/sleep
• Start the Red Drink Challenge www.VitalityEDU.com/reddrink

Find a Match: 

Sleep supporting oils and supplements. See www.VitalityEDU.com/sleep

• Essential oils: Stress Away™, Peace & Calming®, Valor®, Citrus Fresh™, Lemon, Lavender, Frankincense
• Supplements to consider: ImmuPro™, Unwind™, Nature’s Ultra CBD, Mineral Essence™

Extended Learning Section:

Your body is in a constant state of fluctuation in an effort to balance itself. This balance is called homeostasis. Homeostasis is the body’s way of regulating itself to optimal health. Unfortunately, many sick bodies are in a state of emergency homeostasis whereby it is doing the best it can with what it has to work with. Essentially, your body is doing all it can just to keep you alive because there are many larger variables at play. There are two types of responses: homeostasis and homeodynamic allostasis. 

Homeodynamic allostasis takes into consideration larger factors. While homeostasis generally deals with smaller regulations such as blood pressure, glucose, and temperature, homeodynamic allostasis works with the adaptive responses to stressors. The more environmental, internal, and emotional stress that is placed on the body, the more out of balance it becomes. This can be in the form of unhealthy lifestyle habits from poor diet, lack of exercise, or lack of quality sleep, to changes in environment such as a move or change of job, or emotional stress due to life tragedy or major hormone imbalance to name just a few.

The goal is to reach optimal homeostasis within healthful parameters of homeodynamics. Take for example heart rate. A healthy heart rate will not be constant at all times during a 24 hour period. Your heart rate while asleep is different than when awake and still different when exercising or climbing stairs. There are healthy parameters for each scenario which allows for a balanced and healthy state of homeodynamics or allostasis. In an unhealthy person, simply trying to get up from a seated position could cause a spike in heart rate. This means the person is in an unbalanced or emergency state of homeodynamics. 

*These statements have not been evaluated by the FDA. 

About The Red Drink

See more at www.VitalityEDU.com/reddrink

The Red Drink was developed by Dr. Peter Minke and is one of the most popular recipes in all of Young Living®. It supports mobility, liver cleansing, nail and hair growth, as well as supports a healthy immune system! What is not to love!

Dr. Minke states, "Hydration is essential for life. Drinking water will help flush toxins out of the system. Providing minerals and nutrients for detoxification is essential in today’s toxic world. The Red Drink formula was created with this core focus in mind. Sulfurzyme powder has MSM (nutritional sulfur) for detox and chemoprotective properties, as well as FOS (fructo-oligosaccharides) and LPS (Lycium polysaccharides) as prebiotics for gut health. NingXia Red provides mineral and antioxidant support with an extra boost of LPS for supporting healthy immune function and blood sugar levels. The addition of Lime Vitality essential oil adds a refreshing flavor that also supports cleansing the lymphatic system."

Get Dr. Minke's eBook HERE. 

About NingXia Red®: NingXia Red® is a powerhouse of antioxidants and nutrients that the whole family will benefit from using. It is a whole body supplement for a more healthful life experience. The wolfberry, also known as the goji berry, is touted for having high antioxidant properties. A daily shot helps support better energy and normal cellular function, as well as whole-body health and wellness.* 

*These statements have not been evaluated by the FDA. 

WEEK TWO

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Flushing

Terrain Focus: Hydrate 

Challenge #2: 

• Take the General Health Assessment online.
  www.VitalityEDU.com/ghtest
• Drink 1 liter of water per 50 lbs of body weight.

Find a Match: 

Try one of these essential oil-infused water recipes that support flushing and detox. Make sure you use a glass or stainless steel water bottle or drinking container.

• Cold Water: 1 drop Peppermint Vitality™ and 2 drops Lemon Vitality™
• Cold Water: 2 drops Citrus Fresh™ Vitality™
• Cold Water: 2 drops Lemon Vitality™ and 1 drop Lavender Vitality™
• Warm Water: 2 drops Lemon Vitality™ and 1 drop Thieves® Vitality™

Extended Learning Section:

It is important to be educated on essential oil consumption to know which are the ones that are consumable and also how much is too much. Young Living® makes it easy to know which essential oils are consumable. Just look for the white labeled essential oils in the Vitality™ line. Any essential oil in the Vitality™ line, that is also available in a larger bottle, such as Lavender and Frankincense, are consumable from either bottle. The oil inside are the same, just the label is different.

Often people do not consume enough water because they don’t like the bland taste. Adding a drop or two of essential oils can infuse your water and make it delicious. There are hundreds of combinations to try. Check out The EO Bar app and also the books French Aromatherapy and The Recipe Book by Jen O’Sullivan.

Essential oils are powerful, and they all support various body systems when consumed. For example, Peppermint Vitality™ supports circulation, digestion, and respiratory health, Thieves® Vitality™ supports immune system health, and Lemon Vitality™ supports immune and renal system health. Check out the Usage Guide chart in the back of the Wellness book for more on system function support.

It is important to remember two simple rules of thumb when it comes to consuming essential oils.

1. If you consume every day, keep your general consumption to around 12 drops per day.
2. If you consume every day, make sure you mix up what you use rather than using the same oils every day.

WEEK THREE

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Circulation

Terrain Focus: Movement 

Challenge #3: 

• Get 150 minutes of “no-talk” exercise in this week. 
• Try one or two of the below layering methods before or after your exercise routine.

Find a Match: 

Consider a layering technique.

• Wake-up call: apply one drop of each, one at a time to the back of the neck, with a 30 second rub between each: Citrus Fresh, Frankincense, PanAway. 
• Pre-workout Motivation: apply one drop of each, one at a time to your scalp and back of the neck, with a 30 second rub between each: Valor, Lemon, Peppermint.
• Health Shield: apply one drop of each, one at a time to the bottom of your feet (apply also to the back of the neck and down the top portion of your spine for extra support), with a 30 second rub between each: Frankincense, Lavender, Thieves. 
• Pre-workout Care: on areas that tend to get overworked or tired easily, apply a drop of PanAway and Frankincense, one at a time with a 30 second rub in between each. 
• Post-Workout Muscle Support: apply one drop of each, one at a time, with a 30 second rub between each: PanAway, Lavender, Peppermint. (Add Copaiba as the first oil for extra support).
• Post-Workout Tension Support: apply one drop of each, one at a time, with a 30 second rub between each: Stress Away, Frankincense, Lavender, Peace & Calming.

Extended Learning Section:

The art of layering is something we often forget to consider. We live in a fast-paced world where ease of use is king. The rollerball has become far too common. While roll-on essential oils can be incredible, it is always important to remember that they are not the same. The Raindrop Technique is a prime example of a wonderful layering technique. Some have tried to skip this method and simply put all the oils in this technique into one roll-on. While it may be helpful, it cannot, and does not, replace the major benefits of getting an actual Raindrop session. Layering may take a bit more time, but once you realize the incredible benefits, you will become a more advanced user of essential oils. Use roll-ons for some things, and layering for others. Mix it up! See what works best for you. There is no one right way to use essential oils, but the more ways you try them, the more you will see how various ways of using them can have drastically different outcomes on therapeutic effects. 

WEEK FOUR

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Digestion

Terrain Focus: Fuel 

Challenge #4: 

• Remove one of the following for the next week or more: coffee, dairy, gluten, or processed sugar.
• Try a capsule recipe every day for
  at least five days.

Find a Match: 

Consider the following capsule recipes. Put essential oils into a veggie capsule, top off with carrier oil and swallow with a full glass of water. If you are burping up the oils, eat a little fat like a handful of nuts.

• Digestion: 2 drops DiGize Vitality™ and 1 drop Peppermint Vitality™
• Renal: 2 drops Lemon Vitality™ and 3 drops Citrus Fresh Vitality™
• Cleansing: 3 drops Lemon Vitality™ and 2 drops Frankincense Vitality™
• Sugar Cravings: 2 drops Peppermint Vitality™ and 1 drop Thieves® Vitality™
• Gut Microbiome: 2 drops Thieves® Vitality™, 1 drop each Lavender Vitality™ and Peppermint Vitality™

Extended Learning Section:

Often times we think of a diet in terms of giving up bad foods and replacing them with good, yet boring food items. Rather than thinking of it in a negative way, let’s consider your car. You go to the gas station and put in fuel. If you were to give it something other than the proper fuel, it would not run correctly. How about your pets? We joke in our house that our dog eats healthier than all of us. We don’t give him table scraps because we know it will mess up his digestive system. We feed him a food source that is a perfect balance for what he needs. My friend used to feed her dog whatever was the cheapest at whatever store she happened to be at. Her dog had the worst “death breath” as we called it, plus the dog was never healthy, went mostly blind for the last 25% of his life, and ended up dieing of internal organ failure. We know that food is vitally important to our personal health and ultimately our freedom. Have you ever considered that a poor diet causes brain fog, achy joints, and chronic fatigue? Many studies have proven that what you fuel your body with can either help or hinder your ability to add value to society and fulfill your purpose. Would you rather sit at home and be sad about your health, but do nothing to change it, or would you rather be full of life and vigor and be able to attend your grandchildren’s weddings with a fully able body and excellent cognitive health? I choose the latter! Let’s choose vitality together!

Items to Consider for Replacements: 

COFFEE: Use a stiff amount of Dandy Blend Instant Herbal Tea: https://amzn.to/2AOxyuN

SUGAR: Try drinking celery juice or juiced veggies (cold-pressed, unprocessed juice only). 

DAIRY: I honestly have not found any good dairy substitute for creamy things. No fake cheeses either are any good in my opinion. So basically, just stop eating it. Your cravings will go away in only a few days. I drink the Trader Joe's unflavored and unsweetened rice milk in the blue and white box. It is the best!

GLUTEN: I have found lots of gluten free items. Here are a few of my faves: 

• Canyon Bakehouse 7-grain bread and also their Cinnamon Raisin. 
• Trader Joe's: they have a bunch of really great GF items. 
• Flour from Italy! Yes, any package that says it was made in Italy you can typically eat. Yay!
• A MUST FOR GETTING GLUTENED: I have found that if I take Essentialzymes-4 before a meal that MIGHT contain gluten, I do not have a gluten response. This is for when you eat at a friend's house or go to a place that may have cross contamination.

WEEK FIVE

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Endocrine

Terrain Focus: Hormones 

Challenge #5: 

• Spend 30 minutes a day in quiet reflection: journal, pray, or simply sit.
• Audit your home. How many toxins are in your cleaners and personal care items. Remove and replace at least SEVEN items from your home. Get the Purpose book to find healthy alternatives: www.31oils.com/purpose

Find a Match: 
Swap out a few (or all) of they products in your home that contain synthetics with one of the following:

• Thieves® Household Cleaner
• Aromabright™ toothpaste
• Thieves® Foaming Hand Soap 
• Thieves® Laundry Detergent 
• Thieves® Dish Soap

Extended Learning Section:
Synthetic molecules are known endocrine disruptors. They stop your hormones from working properly. Synthetics can cause issues such as a slower metabolism, poor sleep, energy issues, mood swings, and even fertility issues. The reality is that synthetics surround us, from shellacked table tops, to plastic household appliances, to even the clothing you wear. Hard synthetic-molecule plastics are not as dangerous to us because they usually cannot get into our systems. The smaller molecules found in cleaning products and personal care items are the real culprit. They contain harmful synthetic chemicals in the form of preservatives, smoothing agents, thickeners, and fragrance. These molecules can be wildly damaging to your endocrine system. Using one, may not be an issue, but the compound effects of using multiples can be massively life-altering. The challenge this month is to remove as many toxins from your home as possible. If you would like to try a soft challenge, simply gather up all your store-bought cleaners and personal care products and put them into an airtight bin out in your garage. Make sure it is air-tight! Then replace the items with healthy alternatives. Young Living® carries hundreds of swappable versions that are better for you and do not contain any harmful synthetics. Consider items such as cleaning supplies, shampoos, lotions, makeup, dental care, and anything else you find in your home that you want to swap. The more you remove, the more your endocrine system will open up and work again the way it should. This could be the answer you have been looking for!

WEEK SIX

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Reproductive

Terrain Focus: Emotions 

Challenge #6: 

• Choose one oil to imprint with. See video for how to imprint.
• Use oils to help support your emotions. Try a few combos from your Premium Starter Kit

Find a Match: 

Go to the Emotional Health resource
page for recipes on each specific
emotion: www.VitalityEDU.com/emotions

Extended Learning Section:

Each essential oil has a main property or “therapeutic action” that it is best at, but they all have multiple actions as well. Lavender is the most well-known of all the essential oils and has a reputation to help us relax and get better sleep. Did you know it is one of the best oils to use during the day to help your mind focus? It is also incredible for your skin health. Many of us use it in our face serums and on minor cuts and burns and even to help support healthy skin cells when you get an insect bite. This is only a short list of all the areas that Lavender essential oil supports. This is the multi-facetted beauty of essential oils! When it comes to emotions, essential oils work mostly through the limbic system. The limbic system is found on either side of the thalamus directly under the brain in the middle of the head. The main function of the limbic system is emotional and also supports memories, motivation, behavior, and learning, all of which are attached to emotional responses. Doctors are now understanding the profound relationship between our emotions and our physical health. Memories and trauma can contribute to emotional issues that can then cause actual physical trauma. The quality of the oil you purchase is extremely important when you desire therapeutic action. Many oil companies use synthetics to enhance the oil’s aroma or they remove molecules to make it smell more pleasing. By doing this, they are removing part of the synergy of the essential oil action and ability to work. If you leave even one ingredient out of an apple pie, it is no longer apple pie, but something completely different. The combined ingredients become something other than the sum of its parts. That is the beauty of synergy. Young Living® is the only company in the United States that does not create essential oils. They extract them from the plants that create them. Every other company modifies the oils after they are distilled in order to create a more consumer-pleasing aroma. Young Living® is not concerned with how well a customer likes the smell of an oil, they are more concerned with how well it works therapeutically on and in your body.

WEEK SEVEN

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Renal/Liver

Terrain Focus: Detox 

Challenge #7: 

• Choose one detox from below.
• Try a modified Red Drink this week.

Find a Match: 

DETOX METHODS

Simplified Detox:
Drink the NingXia® Red Drink for seven days. See www.VitalityEDU.com/reddrink for recipes.
Take a bath with 3-4 cups of Epsom Salt at least 3 times during the week.
Drink half your body weight in ounces of filtered water or 1 liter per 50 lbs of body weight. 

Intermediate Level Detox
Do all from the Simplified Detox.
Remove all acid causing foods and drinks such as sugar, processed foods, alcohol, and coffee.
Get 30 minutes of cardio exercise in at least 5 days out of the seven day detox.
Try to go to bed earlier or sleep in and take naps. Give yourself permission for this week to sleep more.
Add to help remove toxins from your body: AgilEase™, MultiGreens™, Super C™, AminoWise™, Mighty Pro™ (or Life 9™).

Advanced Level Detox
Do all from the Simplified and Intermediate Detoxes.
Add the following: Inner Defense® in the morning and ImmuPro™ before bed.
Take a capsule of 5 drops JuvaCleanse Vitality™ with carrier oil or sublingually.
Eat three garlic cloves: crush fresh garlic, let sit for 10 minutes and eat raw. Do not cook.
Consume elderberry powder or syrup, activated charcoal, and chlorella to your daily routine. 

MODIFIED RED DRINK IDEAS

• Use tea as your base instead of water, such as green tea, Slique® Tea, Steeped Vitality™ Turmeric Tea.
• Use cold-pressed veggie juice as your base such as kale, spinach, chard, celery, cilantro, or any green juice.
• Go to www.VitalityEDU.com/reddrink for more recipes 

Extended Learning Section: (Go to www.VitalityEDU.com/detox for more content)

When desiring to rid your body of toxins, it is important to remember two things: chelation and metabolism. Chelation is when a substance binds or grabs toxins for removal. There are many natural chelators found in foods. Good fats such as nuts and avocados, garlic, onions, dark leafy greens, chlorella, and food-grade activated charcoal are all excellent chelators. Your metabolism and the metabolic function of plants play a significant role in helping to flush your body of toxins as well. Exercise, dry-brushing, drinking a lot of water, and the internal use of essential oil helps metabolize toxins from your body. Keep internal essential oil use to under 12 drops per day and focus on using flushing oils such as lime, lemon, grapefruit, cilantro, parsley, rosemary, or fennel. Remember to drink plenty of water!

WEEK EIGHT

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Gut

Terrain Focus: Gut Health

Challenge #8: 

• Choose one gut reset method.
• Complete the stool audit. 

Find a Match: 

GUT RESET METHODS

Basic Gut Reset: (repopulate)

• Day 1: Take 4 Life 9™ before bed.
• Day 2: Take 3 Life 9™ before bed.
• Day 3: Take 2 Life 9™ before bed.
• Day 4, 5, 6, and 7: Take 1 Life 9™ before bed.
• Drink half your body weight in ounces of filtered water or 1 liter per 50 lbs of body weight.
• Life 9™ sub: use MightyPro™ instead of Life 9™ if you do not want to take pills.

Complete Gut Reset: (repopulate and restore)

• Do all from above, and add a digestive enzyme before each meal such as Essentialzymes-4™ or Allerzyme™. 
• Also add the NingXia® Red Drink for seven days for prebiotics.
• Lastly, consider all the foods you are eating. Do they support gut health? 

Extended Learning Section: STOOL AUDIT
Number two, fecal matter, stool, doodoo, cacka, turd, dung, excrement, BM, bowel movement, poop. What does your poop look like? You may not have really ever considered this, or even wanted to consider this, but the way your poop looks, smells, and how often you do it all matters.

• Color: the brown Crayon is the best color. Too dark or too light can mean something. In the case of light colored stool, you may have an infection or inflammation, while too dark could mean you have too much iron or you may have been over indulging in black licorice or blueberries! If your stool is red, this is not a good sign and you should seek medical attention.
• Smell: foul-smelling stool can be a sign of intestinal infection from a virus or bacteria or even parasites, an autoimmune disease, pancreatitis or malabsorption according to Penn Medicine. If you have not made any major diet changes and your poop suddenly starts to smell very foul, it is a good idea to seek medical attention.
• Texture: healthy stool can be like a log to a slithering snake-like appearance. It should be clean and not messy to wipe up. If it floats, comes out as small pellets, or is super hard or watery, that is a sign something is off. Healthline has a fun way of recognizing stool texture issues: hot dog = normal, snake = normal, marbles = constipation, lumpy caterpillar = mild constipation, amoeba-like = needs fiber, soft-serve ice cream = mild diarrhea, a Jackson Pollock painting = diarrhea.
• Frequency: if you have diarrhea or constipation that is a sign something is off. A normal schedule is whatever is normal for you, however as a general rule of thumb, a healthy person eating the right foods should have a bowel movement 1-3 times per day. It is said, when eating optimally, you will have a meal in and a meal out. If you are only going a few times a week, this would be considered constipated and you should look into upping your probiotic, prebiotic, and dietary fiber game as well as look at your water intake. If you seem to have explosive responses after eating a meal, consider digestive enzymes and probiotics.

WEEK NINE

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Immune System

Terrain Focus: Supplementation

Challenge #9:

• Take the supplement challenge.
• Are you on any prescriptions that are not necessary? Work with your doctor to find out.
• Add up medical and drug bills for the year. Is it shocking or normal?

Find a Match:

IMMUNE SUPPLEMENT CHALLENGE

TOP 7 CHALLENGE

Commit to using the following for 30 days:

NingXia Red®, Sulfurzyme™, Super B™, Life 9™, MultiGreens™, Super D, and Super C™.

Extended Learning Section:
In 2019 the annual global amount spent on medicine was 1.25 trillion US dollars based on Statista. The USA spends the most with a per capita amount of $1,162. Georgetown University found that two thirds of all Americans are on prescription medication. The Mayo Clinic puts that number closer to 70%. These studies were from 1998 and 2013 respectively. Why is there no new reporting on the number of people using prescription drugs? Could it be because the number is alarming? The CDC reported in May of 2019 based on 2016 statistics, that 85% of those over 80 years of age are on at least one prescription medication and 50% for those in the 40-60 age group. In that same study period the CDC reported that nearly a third of all adolescents from 12-19 are on a prescription drug. In August of that same year, the CDC reported a much higher rate of 70% of adults from 40-79 use prescriptions. The most common drugs prescribed were antidepressants, lipid-lowering drugs, and ACE inhibitors. Why is any of this information important? It shows an increasing dependency on the desire for a quick fix. Society wants an easy answer. People fill their bodies and inundate their cells with chemicals and synthetic ingredients from pharmaceuticals, cleaning supplies, personal care products, and processed foods. They do this because marketing genius has told them it is easier and faster to do so, plus, because it is science-backed, they assume it is safe. Then everyone wonders why our kids are depressed and too many adults are diagnosed with autoimmune disorders, emotional disorders, bad cholesterol, and high blood pressure. This is the real pandemic, and it is time we take back our health! Do the right thing. Do the work. There is no quick-fix. You have within yourself the ability to take back the control. Change your mind about what foods you eat, supplements you take, and lifestyle choices you make. Change your mind and change your life!

WEEK TEN

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Mobility

Terrain Focus: Inflammatory Response

Challenge #10:

• Take the supplement challenge. Get the Abundance book at www.31oils.com/abundance
• Stretch for 10 minutes every morning.

Find a Match:

MOBILITY SUPPLEMENT CHALLENGE

MOBILITY
Commit to using the following for at least two weeks: NingXia Red®, Sulfurzyme™, AgilEase™, OmegaGize3™,  Life 9™, MultiGreens™, Allerzyme™, and use Young Living’s® CBD by Nature’s Ultra.

Extended Learning Section:

As we age, our mobility declines. Our connective tissue is not as strong and our joints can become inflamed. This is also true of athletes who are putting extra pressure and continual strain on the joints. For those of you who are not aggressive athletes, it is always recommended to stretch every day, as well as get a minimum of 30 minutes of exercise per day. A walk around the block can sometimes be the best remedy. This will get your lymphatic and circulatory systems moving, to help rid waste and oxygenate your cells. It is important to also drink plenty of water when desiring the support of healthy joints, ligaments, bones, and muscles. Simply drink 1 liter per 50 pounds of body weight. Another often misunderstood area of concern, when it comes to joint and mobility health, is our diet. Many foods can cause inflammation in our bodies and the removal of these items can help tremendously. Consider lowering the intake of, or eliminating altogether, processed meats (sliced sandwich meats or canned meats), gluten (anything containing flour, such as breads and pasta), soybean and vegetable oils, processed foods such as chips and crackers, sugary drinks such as sodas and alcohol, trans fats found in fried foods, dairy such as cheese and milk, processed white sugar and substitutes such as aspartame, and all items containing corn such as popcorn, chips, corn tortillas, many cereals, and items where corn is hiding, such as salad dressings, chewing gum, peanut butter, soft drink sweeteners (corn syrup), etc. To find a great meal plan, go to www.endo180.com to help you take charge of the inflammatory response in your body. If you have a hard time with food elimination, please consider taking a digestive enzyme. Supplementation can help support in many ways. Using products with MSM, turmeric, omega-3 fatty acids, and spirulina may help improve mobility in both athletes and people who need additional support. It is also important to support your overall immunity and gut health.

WEEK ELEVEN

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Body Focus: Lymphatic Stimulation

Terrain Focus: Waste Management

Challenge #11:

• Create a Sugar Scrub and use daily.
  In a glass bowl combine the following and put into a 4 ounce glass jar:
  • 1/4 cup brown sugar
  • 1/2 cup raw cane sugar
  • 1 Tbs. organic honey
  • 1 Tbs. carrier oil of your choice
  • 1-2 Tbs. melted raw coconut oil
  • 9 drops Grapefruit essential oil, 6 drops Cypress essential oil, 3 drops Ginger essential oil
• Try a few other Lymphatic Drainage Technique under the “Find a Match” section below.

Find a Match:

LYMPHATIC DRAINAGE TECHNIQUES

SUPPLEMENTS: Super C™ Chewables, AgilEase™, Cilantro Vitality™, Parsley Vitality™, GLF Vitality™, and Comfortone™

MOVEMENT: the key to keeping your lymphatic system operational. Set an alarm to remind you to move every 40 minutes.

DRY BRUSHING: Use a soft bristle brush to scrub your skin lightly with small circles inward from your limbs toward your heart.

SHOWER TEMP: At the end of your shower, turn the water hotter for 60 seconds, then turn it to tepid for the last 30 seconds.

BATH TEMP: Take a hot bath with Epsom salts and several drops of Cypress. Soak for 20 minutes. Rinse off with tepid water.

LAUGHTER: Laugh as much as you can! Watch a funny show or video that makes you laugh. This will help lymphatic drainage.

Extended Learning Section:

The lymphatic system is directly connected to your immune system. Its job is to rid the body of toxic waste and transport immune supporting white blood cells throughout the body. There are hundreds of lymph nodes in the body with an intricate vessel system that connects each node together. The spleen in the largest lymphatic organ in the body and helps regulate the fluids and fight infection. The lymphatic system is stimulated by movement. If you have swelling in your fingers, cold hands and feet, brain fog, bloating, chronic fatigue, depression, and a feeling of stiffness or soreness when you wake in the morning, you may have a sluggish lymphatic or clogged immune system. Make sure you give your lymphatic system all the support it needs by using the right supplements, exercising, using lymphatic drainage techniques, and drinking plenty of water.

WEEK TWELVE

THE 90 DAY WELLNESS CHALLENGE
www.VitalityEDU.com/90days

Get the complete 90 Day Challenge Book Set at www.31oils.com/90days 

Body Focus: Respiratory System

Terrain Focus: Fragrance

Challenge #12:

• Diffuse while doing breath work.
• Develop your own fragrance.

Find a Match:

CUSTOM PERSONAL FRAGRANCE

Combine one of the following recipes into a 10 ml spray bottle, swirl to blend, wait 24 hours, then add carrier oil and perfumers alcohol. Shake well and let cure for an additional 24 hours. Add a small amount (no more than 10%) of de-ionized or distilled water. Shake well again. You may use it right away, but it is best to shake every time you use it until it is cured. It can take 2-6 months for a fragrance to completely cure.

• CREAMSICLE: 10 drops Tangerine, 5 drops Copaiba, and 30-40 drops Mexican Vanilla (Usumacinta brand is best.)
• PUMPKIN SPICE: 1 drop each Clove, Nutmeg, and Cinnamon Bark, 10 drops Tangerine, 5 drops Lime, 5 drops Copaiba, 30 drops Usumacinta Mexican Vanilla, 10 drops Organic Almond extract.
• LEMON CAKE: 6 drops Lemon and 3 drops each Cedarwood, Lavender, and Vanilla absolute or 20-30 drops of Usumacinta extract.
• COFFEE VERBENA: 13 drops Lime, 8 drops Lemon Verbena, 4 drops Sandalwood, 3 drops Peppermint, 1 drop each Rosemary and Juniper, and 6 drops Coffee extract.
• STRENGTH: 6 drops Northern Lights Black Spruce, 3 drops Idaho Blue Spruce, 2 drops each Sacred Frankincense, Cedarwood, and Bergamot, and 10 drops Almond extract.

Extended Learning Section:

The fragrance industry is a $38.8 billion dollar industry as of 2018. People like to smell good and they like their homes to smell good too. According to Parfummele, “95% of the chemicals in most commercial fragrances are synthetic compounds derived from petroleum and natural gas, known as petrochemicals. On average, 80% of fragrance formulations are comprised of these chemicals and in some cases, 100% of a formula can be synthetic.” The term “essential oil” is defined by the FDA as simply fragrance. This means any fragrance, even if it is 100% synthetic, can be labeled as an essential oil. Synthetic fragrance can cause short-term side effects such as allergies, headaches, dizziness, brain fog, nausea, and even respiratory distress. More serious effects are cancer, autism, and birth defects.  Long story short... stay away from synthetic fragrances!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1533259/pdf/envhper00535-0024-color.pdf

https://www.bcpp.org/our-work/tips-for-prevention/personal-care-products/

CONGRATS!

You've officially finished the 90 Day Wellness Challenge! Congratulations! 

Ways to restart, connect, or get involved more.

www.31oils.com/90days

www.VitalityEDU.com/90days

www.VitalityEDU.com/wellness

www.YouTube.com/c/JensTips