Fall Workout + Wellness Routine

*VS PINK Sports Bra // *VS PINK Leggings // adidas // Kendra Scott Necklace

Happy Wellness Wednesday everyone!! I hope you have had a beautiful morning, and an inspiring week so far!!  

Something that has really resonated with me this week has been happiness, rejuvenation, and feeling refreshed!  A healthy body starts from the inside out, which is why releasing negative vibes and detoxifying is one of the best things!  This can be letting go of anything from habits, food/drink, relationships/friendships, social media; truly anything that may not be bringing joy into your life.  Make today your day to cleanse, your day to focus on yourself and your happiness, and to refresh and rejuvenate your soul!

With the new season upon us and the semester in full swing, I wanted to share an updated workout routine! We’ve had a little bit of cooler weather in Michigan, and I must admit I am completely ready for fall!  The leaves are beginning to change, apple orchards are preparing their infamous pumpkin doughnuts and hot cider, and my 21st birthday is a little over two weeks away; it’s time to amp up my workout routine!!

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3 Summer Smoothie Recipes

Happy Wellness Wednesday everyone!!  It is a beautiful, sunny day in Michigan, perfect for an outdoor cardio sesh and a refreshing smoothie!  

When it comes to smoothies, I like to constantly switch up flavor combinations and ingredients to fill my body with new and nutritious fruits and veggies!  That brought me to sharing three of my favorite recipes, featuring some fresh, summer ingredients!  Get ready for a post filled with must-try recipes, and more information about each ingredient than you’ll probably ever need!! 😉 

The Recovery

Handful* of mango

Handful* of pineapple

1/2 of a banana

1 tbsp of honey

1-2 tsp of ground turmeric 

Splash* of coconut milk (for flavor & consistency)

*For these ingredients I included rough measurements, feel free to add as much or as little of each ingredient!

Benefits

Mango: prevents cancer // lowers cholesterol // clears the skin // improves eye health // alkalizes the whole body // promotes healthy sex // improves digestion

Pineapple: supports immune system // bone strength // eye health // improves digestion // contains anti-inflammatory benefits 

Banana: healthy calories // fat and cholesterol free // excellent source of potassium, Vitamin C, Vitamin B-6, manganese, and fiber

Honey: helps prevent cancer and heart disease // reduces ulcers and gastrointestinal disorders // anti-bacterial and anti-fungal // increases athletic performance // helps regulate blood sugar

Turmeric: anti-inflammatory // increases body’s antioxidant capacity // improves brain function // lowers risk of brain disease // lowers risk of heart disease // help prevent (and treat) cancer // delay signs of aging

Coconut Milk: highly nutritious // rich in fiber // contains Vitamins C, E, B1, B3, B5 and B6 // contains iron, selenium, sodium, calcium, magnesium and phosphorus // lactose free

 

The Detox

Handful of kale

1/2 cup chopped cucumber

1/2 cup fresh lemon juice

1 banana

Handful of pineapple

2 tbsp chia seeds

1/2 – 1 tsp spirulina powder

Splash of dairy-free milk (of choice)

Splash of cold water

Benefits

Kale: low calorie // high fiber // zero fat // high in iron // high in Vitamin K // high in Vitamin A // contains powerful antioxidants // anti-inflammatory // cardiovascular support

Cucumber: hydration // flushes out toxins // skin-friendly minerals: magnesium, potassium, silicon // aids in weight loss // revives the eyes // cuts cancer risk

Lemon: promotes hydration // Vitamin C // improves skin quality // weight loss // aids digestion // freshens breath // helps prevent kidney stones

Chia Seeds: source of omega-3 fatty acids // help raise HDL cholesterol // protects against heart attacks and strokes // antioxidants // provide fiber, iron and calcium 

Spirulina: source of protein // Vitamins A, K1, K2, B12, iron, manganese, and chromium // more beta-carotene than carrots // more iron than spinach

 

The Fat-Burner (Metabolism-Boosting)

12 oz fresh orange juice

1/2 of a grapefruit

Handful of pineapple

Handful of strawberries

1 cup vanilla greek yogurt*

*Substitute dairy-free yogurt for texture if lactose-intolerant (like me)!

Benefits

Orange Juice: Vitamin C // protect against cancer // prevent kidney disease // lowers cholesterol // potassium // heart health // lowers risk of diseases // fight viral infections // regulate blood pressure 

Grapefruit: weight loss // lowers risk of stroke in women // heart health // lowers blood pressure // lowers risk of cancer // healthy digestion and regularity // hydration // healthy skin // filled with fiber, potassium, lycopene, Vitamin C, and choline 

Strawberries: one of the healthiest fruits // antioxidants // lowers blood pressure // protects the heart // free of sodium, cholesterol, and fat // helps burn stored fat // boosts short term memory // bone health // cancer preventative

Greek Yogurt: protein // packed with nutrients // lower in lactose // healthy probiotics // calcium // Vitamin B-12 // potassium // workout recovery 

You made it!!  Definitely let me know if you try out any of these smoothie recipes this summer, and what your favorite healthy ingredients are!!  I hope you have a beautiful Wednesday!!

Love & Good Vibes

Tessa

Today’s Inspiration

Wellness & Workout Routine for Spring + Fitness Planner Walkthrough

Lululemon Tank // *White Marble Sports Bra // *Gray Mesh Leggings (sold out) similar here and here // Marble Swell Bottle // Lululemon Yoga Mat

SHOP THE POST

Happy Wellness Wednesday everyone!! I hope you all have had a wonderful week so far, and have been absolutely loving the warm weather!  I apologize for not posting since last Wednesday, I have had quite a busy schedule with my semester ending next week!  My final day of junior year is April 20th (no finals for me this year, yay!), and I could not be more excited!

The lovely spring weather has inspired me to amp up my workout and wellness routine, especially since we’re heading into summer vacation!  I wanted to share my current routine with you all, while also including a walkthrough of how I organize my fitness/wellness planner!  I use my Erin Condren Life Planner, which is the main way that I keep track of my activity per day!

As you may have noticed, this is definitely not the week of May 1st!  My planner is filled to the max up until the end of April, so I decided to plan everything out on a fresh week!  This information is relevant to the beginning of this week, April 10-12, and it is what I have accomplished thus far this week!  Also, the Bikini Series and Whole30 Diet are actually relevant to the first week of May (not April 10-12), and I fully intend on sharing my journey with you all starting on May 1!  Hopefully that makes sense!! 😉 

ANYWAY

Each Sunday I like to plan out the upcoming week’s workouts, while writing my weekly goals to the left of the spread!  I love writing things down beforehand, because I am always more likely to accomplish the task if it’s written in my planner.  Plus, who doesn’t love checking off completed tasks?!  I also like to track my mood after my workout(s), the calories I burned for that day, my water intake, and my step count (I keep track of that information on my Apple Watch, which I wear every single day).  I also enjoy tracking my meals each day, as well as snacks I’ve had, and I like to use the “Meals” section to do some meal prepping for the upcoming week!

When it comes to workouts, I generally stick to cardio, core, and hot yoga!  Lately I’ve been getting back into weight lifting and strength training during my Body Sculpting class, and it’s actually inspired me to lift more weights over the summer.  I take my Dance for Fitness (cardio) class on Monday and Wednesday as well as Body Sculpting, and I usually run a few miles/spin and attend my favorite hot yoga class on Tuesday and Thursday.  I also enjoy following the weekly/monthly workout routines by both Blogilates and Tone It Up, because the workout programs are truly the most fun!  I believe a successful workout not only leaves you sweaty, but smiling!  I’m going to be participating in the TIU Bikini Series once again this year, which is an 8 week program designed to sculpt that summer body!  Who’s with me?!

When it comes to overall health and wellness, the most important thing is to do what makes your mind, body, and soul happy!  I feel the most energized, recharged, and refreshed when I complete a good workout, but there are plenty of other times when a lazy day is much needed!  That’s okay!  As long as you love yourself inside and out, and find the utmost joy in what you’re doing, that’s all that matters!  Your body is a temple for your mind, body, and soul, so nourish it with only happy thoughts, good health, and positive energy!

Thank you for sticking with me through my small hiatus, the end of the semester workload hit a lot quicker than I anticipated!  Also, I’m curious as to what some of your favorite workouts/wellness habits are? Definitely let me know in the comments!!

Love & Good Vibes

Tessa

Today’s Inspiration

*This post contains sponsored content, as I am a Victoria’s Secret PINK Sponsored Stylist.  All thoughts and opinions are genuine and authentic and are 100% my own, as I only ever work with brands I love and believe in.

Easy Homemade Acai Bowl {Vegan, Gluten Free, Dairy Free}

Happy Wellness Wednesday everyone!!  I hope you’re all having a beautiful week so far, and have been enjoying the lovely spring weather!

I always view spring as the season to get re-motivated and to kickstart a healthy workout and wellness routine, especially after a cozy winter!  One of the most important parts of a healthy lifestyle is a healthy diet, so I couldn’t resist sharing my favorite acai bowl recipe!  This recipe includes only 3 main ingredients, and is vegan, dairy free, and gluten free!  YUM!

Homemade Acai Bowl {Vegan, Dairy Free, Gluten Free}
Serves 1
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1 (100g) packet of frozen acai berry blend (I use the organic pure unsweetened packet from Sambazon)
  2. 1/4 cup non-dairy milk (I use reduced sugar unsweetened vanilla almond milk)
  3. 1 frozen banana (you can substitute one room temperature banana and 2-3 pieces of ice)
  4. Fresh fruit, gluten-free oats/granola, and 100% organic unsweetened shredded coconut to top
  5. A blender (I use a Magic Bullet)
Instructions
  1. In blender, combine frozen acai packet, 1/4 cup non-dairy milk, and frozen banana, and blend until smooth.
  2. Pour into a bowl, and top with fresh fruit, oats/granola, and shredded coconut (substitute ingredients to your liking)
  3. Enjoy!!
Simply Tess http://www.simplytess.co/

Definitely let me know if you try this recipe, and let me know your favorite acai/smoothie bowl recipe!  I hope you all have a beautiful Wednesday!

Love & Good Vibes

Tessa

Today’s Inspiration

 

My Favorite Green Smoothie for Spring {Wellness Wednesday}

I know what you’re thinking, and yes, it is winter in the midwest and this picture was definitely taken in the midst of summer!  But I truly couldn’t resist sharing this photo filled with organic and natural vibes, especially while Michigan isn’t currently looking quite as lush!

Happy Wednesday everyone!!  The beautiful sunshine has me beyond excited for spring, and with spring comes the blossoming of new ideas, new motivation, and a refreshing fresh start!  Spring is truly a wonderful season filled with love and happiness, so I couldn’t resist sharing my new direction for Simply Tess!!  

Health/wellness has been by far the most requested topic for me to share on my blog, including my personal health/wellness routine through my everyday life! Since this topic is such an important aspect of my life, I am ecstatic to introduce “Wellness Wednesday”!  I am a huge advocate for good vibes, happiness, and organic living, and I want to share my wellness with each of you every single Wednesday!  I will be incorporating recipes, workouts/fitness, meditation practice, detoxification/simplification, crystal healing, journaling, skincare, books, and anything/everything else that leaves me feeling inspired (and, of course, my absolute top must-haves from LUSH since my obsession is unreal)!  I also would love for each of you to share your wellness tips and inspiration, and to let me know if there is a specific topic you would like me to share!!

I wanted to kick off my first Wellness Wednesday post by sharing my favorite green smoothie recipe with all of you, and it’s the perfect recipe to try for spring!  This is my own specific recipe that I have created based on my personal preference, so feel free to modify to your own liking!

TROPICAL DETOX GREEN SMOOTHIE

  • One large handful* of baby spinach
    • Low in fat and cholesterol, provides protein, iron, vitamins and minerals!
  • One banana
    • Free of fat and cholesterol, good for digestion, heart health, and weight loss!
  • Small handful* mango chunks (fresh or frozen)
    • Helps prevent certain cancers, lowers cholesterol, improves eye health, promotes healthy sex, improves digestion (the list goes on and on)!  Mangos are truly essential for healthy living!!
  • Small handful* strawberries (fresh or frozen)
    • Antioxidants, rich in vitamins and minerals that contribute to overall health!
  • Small handful* blueberries (fresh or frozen)
    • Antioxidants, decreases heart disease, and lowers cholesterol in blood!
  • 2-3 tbsp shredded coconut
    • Fiber, vitamins and minerals, and amino acids!
  • 1 tbsp chia seeds
    • Fiber, protein, Omega-3 fatty acids, and multiple micronutrients!  Also naturally gluten free!
  • 1/2 tbsp flaxseed
    • Omega-3 fatty acids, heart healthy, and a high-fiber superfood!
  • Coconut water/ice
    • Add for desired thin/thickness. (Substitute organic orange juice for a fruity twist!)

*I prefer using the term “handful” because I vary how much I put in of each ingredient every time!

While I am definitely not a health/wellness expert, I have developed a perfect, personal lifestyle that I genuinely enjoy living!  I am sharing my techniques and facts based on my own knowledge and understanding, as this is what works for my body specifically!  I cannot wait to share more of this series with all of you, and promote even more good health and good vibes every Wednesday!!

Love & Good Vibes

Tessa

Today’s Inspiration