Author: Beyond Possibilities

I learned about Energy Healing through my personal counseling, mentoring, coaching sessions and I use those techniques to support my healing from physical, emotional, and sexual abuse. I also use them to support the feelings for sadness, despair, and fear. In 2011 my sister introduced me to Essential Oils to support my knees after surgery. From there I started learning more about the benefits of using them to support my emotional well being as well as my physical well being. In October of 2012 I became a doTerra Wellness Adovate. In 2014 I became Certified as an AromaDance Instructor and Certified in AromaTouch Technique. In January of 2018 I became Certified Essential Oil Coach. In May of 2020 I completed my doTerra Oil Specialist Certification and my Emotion Code Practitioner Certification.
Essential Oils, Healing Journey, Health

✅Detoxify Your Body Naturally: 7 Science-Backed Methods and More

Beyond Possibilities

1. Hydrate and Support Kidney Function

Why It Works: Water is essential for flushing toxins from the body. Your kidneys filter waste from the blood and eliminate it through urine. Proper hydration helps maintain kidney function and prevent toxin buildup.

Scientific Backing:

  • Increased water intake improves kidney function and enhances the elimination of waste products such as urea and creatinine (Clark et al., 2019).

How to Apply It:

  • Aim to drink at least 8–10 glasses of water daily.
  • Add lemon or a pinch of sea salt for added electrolytes and improved cellular hydration.

2. Eat More Fiber for Gut Health

Why It Works: Fiber binds to toxins and waste products in the digestive tract and promotes their removal through regular bowel movements. A high-fiber diet also supports beneficial gut bacteria, which play a role in metabolizing and eliminating toxins.

Scientific Backing:

  • Dietary fiber improves gut health, enhances microbial diversity, and reduces toxin absorption (Anderson et al., 2009).

How to Apply It:

  • Eat 30–40 grams of fiber daily from sources like chia seeds, leafy greens, and whole grains.
  • Include prebiotic-rich foods like garlic, onions, and bananas to nourish beneficial gut bacteria.
Shop Fiber Now

The FDA recommends consuming 25–38 grams of dietary fiber every day, depending on age, sex, and weight.* That’s a lot of raw vegetables and bowls of oatmeal!

Just one serving of doTERRA Fiber provides six grams of soluble and insoluble fiber, CPTG Certified Pure Tested Grade® Lemon essential oil, natural vitamin C, and a unique prebiotic blend.

3. Sweating Through Exercise and Sauna Use

Why It Works: Sweating allows your body to expel toxins such as heavy metals, BPA, and phthalates through the skin. Exercise also stimulates the lymphatic system, which carries waste products away from tissues.

Scientific Backing:

  • Sweat contains heavy metals and other toxins, confirming that sweating aids detoxification (Genuis et al., 2011).

How to Apply It:

  • Engage in moderate-intensity workouts for 30–45 minutes 4–5 times per week.
  • Try a sauna session 1–2 times per week to promote deep sweating and relaxation.
Moving Your Body at Any Level: 10 Free & Fun Ways to Get Active 

4. Prioritize Sleep for Detoxification

Why It Works: During sleep, the brain’s glymphatic system becomes more active, clearing out waste products like beta-amyloid proteins that accumulate during waking hours.

Scientific Backing:

  • Sleep facilitates the clearance of metabolites from the brain, supporting neural health (Xie et al., 2013).

How to Apply It:

  • Aim for 7–9 hours of quality sleep each night.
  • Maintain a consistent sleep schedule and create a restful environment.

5. Incorporate Antioxidant-Rich Foods

Why It Works: Antioxidants neutralize free radicals, reducing oxidative stress and supporting the body’s detoxification processes.

Scientific Backing:

  • Antioxidant-rich diets can enhance detoxification enzymes and reduce oxidative damage (Halliwell, 2012).

How to Apply It:

  • Consume foods high in antioxidants, such as berries, nuts, and green leafy vegetables.
  • Consider supplements like vitamin C and E after consulting with a healthcare provider.

6. Practice Deep Breathing Exercises

Why It Works: Deep breathing increases oxygen intake and promotes the release of carbon dioxide, aiding in the removal of waste products from the body.

Scientific Backing:

  • Controlled breathing techniques can enhance respiratory function and support detoxification (Jerath et al., 2006).

How to Apply It:

  • Practice deep breathing exercises for 5–10 minutes daily.
  • Techniques like diaphragmatic breathing or pranayama can be beneficial.

7. Epsom Salt Baths

Why It Works: Epsom salt baths are believed to soothe sore muscles and promote relaxation. However, scientific evidence supporting detoxification claims is limited.

Scientific Backing:

  • While Epsom salt baths are popular for muscle relaxation, there is no substantial scientific evidence confirming their effectiveness in removing toxins (Cleveland Clinic, 2022).

How to Apply It:

  • Add 2 cups of Epsom salt to a warm bath and soak for 15–20 minutes.
  • Ensure the water temperature is comfortable and stay hydrated.

🌿 Top doTERRA Products to Support Detoxification

1. Zendocrine® Detoxification Blend

How It Works:
Zendocrine is a blend of essential oils (including tangerine, rosemary, geranium, and juniper berry) that supports the body’s natural detoxification pathways, especially the liver and kidneys.

Benefits:
✔️ Supports liver and kidney function
✔️ Helps eliminate unwanted substances from the body
✔️ Can be taken internally or applied topically

How to Use:

  • Add 1–2 drops to a glass of water daily.
  • Rub on the abdomen to support digestive and liver function.
Zendocrine Blend
Zendocrine Complex
Zendocrine Soft Gel

2. VMG+ Whole Food Nutrient Complex

How It Works:
VMG+ is a whole food-based supplement providing essential vitamins, minerals, and nutrients that support cellular function and energy production — crucial for detoxification. Its bioavailable formula ensures better nutrient absorption, helping your body effectively eliminate toxins and maintain overall health.

Benefits:
✔️ Supports cellular detox and metabolic health
✔️ Enhances nutrient absorption and energy levels
✔️ Improves immune function

How to Use:

  • Take as directed with meals for optimal nutrient absorption.

3. Lemon Essential Oil

How It Works:
Lemon oil is known for its cleansing properties and ability to support digestion and lymphatic function. It contains limonene, which helps dissolve toxins and supports liver detoxification.

Benefits:
✔️ Natural diuretic effect, promoting kidney health
✔️ Enhances bile production for improved fat digestion and toxin elimination
✔️ Antioxidant properties support cellular health

How to Use:

Diffuse for an uplifting aroma and cleansing effect.

Add 1–2 drops to a glass of warm water in the morning.

Cleanse and Restore Kit (VMG+ and EO Mega+)Cleanse and Restore Kit (VMG+ and EO Mega+)

The doTERRA Cleanse & Restore Kit is designed to support the body’s natural detoxification processes and promote overall health. This comprehensive kit includes the following products:

  • VMG+: An advanced daily nutritional powdered drink featuring over 90 high-quality ingredients, including whole-food vitamins, minerals, fruits, vegetables, digestive enzymes, probiotics, and CPTG Certified Pure Tested Grade® essential oils. doterra.com
  • EO Mega+: A premium blend of omega fatty acids derived from wild-caught fish off the coast of Norway, combined with Wild Orange essential oil. Each serving provides 2,000 mg of fish oil, containing 900 mg of essential omega-3 fatty acids, including 800 mg of EPA and DHA, known for their exceptional health benefits. doterra.com
  • Zendocrine® Detoxification Complex: A proprietary blend of whole-food extracts traditionally used to support healthy cleansing and filtering functions in the liver, kidneys, colon, lungs, and skin. doterra.com
  • Zendocrine® Softgels: Contain a blend of essential oils—Tangerine, Rosemary, Geranium, Juniper Berry, and Cilantro—known to support the body’s detoxification system. doterra.com
  • doTERRA TerraZyme®: A proprietary blend of active whole-food enzymes that support healthy digestion and metabolism of enzyme-deficient, processed foods. doterra.com
  • GX Assist®: Combines essential oils and caprylic acid to create an unfriendly environment for potential digestive threats, supporting a healthy gut microbiome. doterra.com
  • doTERRA PB Restore: A prebiotic and probiotic supplement in a time-released capsule to support digestive health. doterra.com
  • DDR Prime® Softgels: A blend of essential oils combined to support cellular health, function, and renewal. doterra.com
  • Lemon Essential Oil (15 mL): Known for its cleansing and purifying properties, supporting the body inside and out. doterra.com

The doTERRA 30-Day Cleanse Tracker is a structured guide designed to assist individuals through a comprehensive 30-day internal cleanse, promoting optimal health and wellness. This program is divided into three distinct phases, each targeting specific aspects of the body’s natural detoxification processes:

1. Activate (Days 1–10): This initial phase focuses on preparing and supporting the body’s cleansing organs. The following products are recommended during this period:

  • Lemon Essential Oil: Add 2 drops to 8 ounces of water, five times daily, totaling 10 drops per day. Lemon oil is renowned for its cleansing and purifying properties.
  • Zendocrine® Detoxification Complex: Take 1 capsule two to three times daily to support the body’s filtering organs.
  • Zendocrine® Softgels: Consume 1 softgel two to three times daily to assist the body’s natural detoxification system.
  • DigestZen TerraZyme®: Take 1–3 capsules with meals daily to promote healthy digestion and metabolic processes.

2. Reset (Days 11–20): The second phase aims to cleanse the gastrointestinal tract to maintain a healthy digestive environment. During this phase, the following product is introduced:

  • GX Assist®: Take 1–3 softgels daily with meals. This blend combines essential oils and caprylic acid to support a healthy digestive tract by creating an unfriendly environment for potential threats.

3. Renew (Days 21–30): The final phase focuses on restoring and maintaining a healthy balance of beneficial microflora and supporting cellular health. The following products are recommended:

  • PB Assist®+: Take 1–3 capsules daily with meals to introduce beneficial probiotics to the digestive system, promoting a balanced microflora.
  • DDR Prime® Softgels: Consume 2 softgels daily to support cellular health, function, and renewal.

Throughout the entire 30-day period, it’s also recommended to take the following supplements to provide foundational nutritional support:

  • Microplex VMz®: Take 2 capsules daily. This formula includes a balanced blend of essential vitamins and minerals to support overall health.
  • xEO Mega®: Consume 2 capsules daily. This supplement blends CPTG® essential oils with marine omega fatty acids and carotenoids, contributing to the normal function of the heart.
  • Alpha CRS+®: Take 2 capsules daily. This proprietary blend includes powerful polyphenols and natural botanical extracts to support cellular health.

The tracker provides a daily checklist, allowing participants to monitor their supplement intake and ensure adherence to the program. By following this structured regimen, individuals can support their body’s natural detoxification processes, promote digestive health, and enhance overall well-being.

Download Tracker

🌱 Final Thoughts

Detoxification is not about extreme diets or quick fixes — it’s about giving your body the right tools to perform its natural cleansing processes more efficiently. Staying hydrated, increasing your fiber intake, and incorporating exercise, sauna sessions, and relaxation techniques will help your body eliminate toxins more effectively.

Pair these lifestyle changes with doTERRA’s Zendocrine Detoxification Blend to support liver and kidney function, VMG+ to provide essential nutrients for cellular health and detoxification, and Lemon Essential Oil to enhance digestion and metabolic function. Together, these products and habits can help you feel more energized, balanced, and rejuvenated.

👉 Start small, listen to your body, and make detoxification a regular part of your wellness routine!

📝 References

Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M., Koraym, A., … & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x

Clark, W. F., Sontrop, J. M., Huang, S. H., & Moist, L. M. (2019). Hydration and Chronic Kidney Disease Progression: A Critical Review of the Evidence. American Journal of Nephrology, 49(5), 339–351. https://doi.org/10.1159/000500749

Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), 344–357. https://doi.org/10.1007/s00244-010-9632-0

Halliwell, B. (2012). Free radicals and antioxidants: updating a personal view. Nutrition Reviews, 70(5), 257–265. https://doi.org/10.1111/j.1753-4887.2012.00476.x

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042

Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., … & Nedergaard, M. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377. https://doi.org/10.1126/science.1241224

Cleveland Clinic. (2022). Should You Take an Epsom Salt Bath? Retrieved from https://health.clevelandclinic.org

Essential Oils, Healing Journey, Health, Self-Discovery

From Stuck to Free: Transform Your Wellness Journey with Mind-Body Practices

Beyond Possibilities

Do you feel stuck? Do you feel like you keep moving your past into the present or your future? Enhancing your wellness journey can be profoundly transformative when integrated with complementary holistic practices. By weaving together methods such as meditation, movement, aromatherapy with doTERRA Essential Oils, and the Emotion Code, Body Code, and Belief Code techniques, you can cultivate a harmonious balance of mind, body, and spirit.

1. Deepen mental clarity with Meditation
Meditation involves focusing attention to achieve mental clarity and emotional calm. This practice can enhance energy healing by promoting relaxation and heightened self-awareness. Regular meditation has been shown to reduce stress and improve overall well-being (Black et al., 2015).

2. Enhance Energy Flow with Movement and Dance
Movement, whether through structured exercise, mindful stretching, or free-flowing dance, plays a vital role in energy healing. Engaging in movement helps release stagnant energy, improve circulation, and boost emotional well-being. Dance, in particular, allows for self-expression while activating the body’s natural healing rhythms. Studies show that movement-based practices like dance therapy can reduce stress, improve mood, and enhance mind-body connection (Quiroga Murcia et al., 2010).

Pairing movement with doTERRA essential oils like Peppermint or Citrus Bliss can further invigorate the senses, promoting motivation and vitality. By incorporating intentional movement into your daily routine, you create space for emotional and energetic release, allowing for a deeper connection to your healing journey.

3. Elevate Your Practice with Aromatherapy
Aromatherapy utilizes essential oils to promote physical and emotional health. doTERRA Essential Oils, known for their purity, offer blends like ‘Motivate,’ which combines citrus and mint oils rich in monoterpenes, recognized for their uplifting properties (doTERRA, n.d.). Inhaling these scents can invigorate the senses and complement energy healing sessions.

4. Release Emotional Blockages with the Emotion Code
The Emotion Code, developed by Dr. Bradley Nelson, is a technique designed to identify and release trapped emotions that may hinder physical and emotional wellness. By addressing these emotional blockages, individuals can experience improved health and a greater sense of freedom (Nelson, 2019).

5. Address Energetic Imbalances with the Body Code
The Body Code is an energy healing method that aims to identify and correct imbalances within the body, encompassing areas such as energies, circuitry, toxins, pathogens, structural alignment, and nutrition. Utilizing this system can lead to enhanced well-being and support the body’s natural healing processes (Nelson, 2019).

6. Transform Limiting Beliefs with the Belief Code
The Belief Code focuses on identifying and shifting faulty belief systems that may contribute to emotional and physical challenges. By transforming these limiting beliefs, individuals can overcome self-sabotage and achieve personal empowerment (Nelson, 2019).

7. Cultivate Mindfulness in Daily Activities
Integrating mindfulness into daily tasks involves maintaining present-moment awareness, which can enhance the benefits of energy healing. Practices such as mindful breathing and conscious observation have been associated with reduced stress and improved mental health (Kabat-Zinn, 2003).

8. Engage in Grounding Practices
Grounding, or earthing, involves direct physical contact with the Earth’s surface electrons, promoting physiological balance. This practice has been linked to improved sleep and reduced inflammation, thereby supporting overall health (Chevalier et al., 2012).

9. Foster Emotional Expression through Creative Arts
Engaging in creative arts like painting, writing, or dancing allows for the expression of emotions, facilitating emotional release and healing. Creative activities have been found to enhance mood and reduce anxiety, complementing energy healing practices (Stuckey & Nobel, 2010).

By integrating these holistic practices into your wellness journey, you can create a synergistic effect that promotes profound healing and personal growth.

Need help getting started? Schedule a discovery call

⚠DISCLAIMER⚠ All media content created by Beyond Possibilities and the AromaVibe is intended for education purposes only. *These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

References
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. https://doi.org/10.1001/jamainternmed.2014.8081

Chevalier, G., Sinatra, S. T., Oschman, J. L., Delany, R. M. (2012). Earthing (Grounding) the human body reduces blood viscosity—a major factor in cardiovascular disease. Journal of Alternative and Complementary Medicine, 19(2), 102–110. https://doi.org/10.1089/acm.2011.0820

doTERRA. (n.d.). Energy and motivation. https://www.doterra.com/US/en/wellness-topics-energy-motivation

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016

Nelson, B. (2019). The Emotion Code: How to release your trapped emotions for abundant health, love, and happiness. St. Martin’s Press.

Quiroga Murcia, J. A., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of dancing on well-being. Arts & Health, 2(2), 149-163. https://doi.org/10.1080/17533010903488582

Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. Journal of Alternative and Complementary Medicine, 16(1), 3–12. https://doi.org/10.1089/acm.2009.0044

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497

Essential Oils, Health

Foundational Wellness: Movement and Metabolic Support for a Thriving Life

Beyond Possibilities

Have you ever stopped to consider what your body is truly capable of when given the right support? We often think of movement as exercise—something we “have to do” rather than something we “get to do.” But the reality is, movement is the foundation of vitality, and when paired with the right metabolic support, it becomes a game-changer for longevity, energy, and overall well-being.

Why Movement Matters

Dr. Kenneth H. Cooper once said, “The reason I exercise is for the quality of life I enjoy.” That sentiment is at the core of foundational wellness. Movement isn’t just about staying fit—it’s about feeling good in your body, having the energy to do what you love, and setting yourself up for a lifetime of mobility and independence.

Whether it’s a daily walk, yoga, strength training, or dancing in your kitchen, your body thrives when you move. The key is consistency, not perfection. And if you’ve ever felt like movement is overwhelming, start with the 50 | 10 Rule—for every 50 minutes of sitting, move for at least 10. Small, intentional changes lead to massive results over time.

Looking for fun ways to add movement to your routine? Check out my latest blog post: Moving Your Body at Any Level: 10 Free & Fun Ways to Get Active.

Fueling Your Movement with Metabolic Support

Your body doesn’t just need movement; it also needs the right fuel to sustain energy, support recovery, and optimize performance. This is where doTERRA’s Foundational Wellness Bundle and targeted supplements come into play.

1. Deep Blue®: Easing Discomfort, Enhancing Mobility

Movement can sometimes come with occasional discomfort, but that shouldn’t be a roadblock. The Deep Blue® Polyphenol Complex and Deep Blue® Stick provide natural relief, helping you recover faster so you can stay active without limitations.

2. MetaPWR™ Advantage: Unlocking Your Energy Potential

Aging doesn’t have to mean slowing down. MetaPWR™ Advantage with NMN and collagen helps optimize metabolic function, support cellular health, and promote sustained energy—so you can feel vibrant at any stage of life.

3. Mito2Max®: Natural Energy Without the Crash

Forget the afternoon slump. Mito2Max® is designed to support cellular energy and stamina without relying on stimulants, giving you the endurance to power through your workouts and daily activities.

4. Turmeric Dual Chamber Capsules & Frankincense Boswellic Acid Complex: Inflammation & Recovery Support

Movement places demands on your body, and proper recovery is essential. Turmeric Dual Chamber Capsules combine curcuminoids with essential oils for maximum absorption, while the Frankincense Boswellic Acid Complex supports a balanced inflammatory response and overall joint health.

5. Copaiba Softgels: A Calm & Collected Body

For those moments when stress and tension build up, Copaiba Softgels provide neurological and cellular support, helping your body stay balanced and resilient—perfect for post-workout recovery and everyday wellness.

Creating Your Wellness Routine

It’s not about overhauling your life overnight; it’s about making intentional choices that build upon each other. Start small:

  • Incorporate daily movement. Whether it’s stretching, walking, or resistance training, find what you enjoy and stick with it.
  • Support your body with the right supplements. The Foundational Wellness Bundle provides essential nutrients that bridge the gaps in your daily diet.
  • Prioritize recovery. Deep Blue®, Turmeric, and Copaiba can help keep your body feeling its best, so you’re always ready to move.

Your Next Steps

Your health isn’t just about today—it’s about creating a strong, energized, and resilient body for the future. If you’re ready to step into foundational wellness, I’d love to guide you in finding the right solutions tailored to your needs. Let’s make movement and metabolic support a way of life—because forward is forward, no matter how small the steps.

Are you ready to feel the difference? Let’s start today!

Schedule FREE Wellness Consultation
Health

Moving Your Body at Any Level: 10 Free & Fun Ways to Get Active

Beyond Possibilities

When you think about exercise, do you picture intense gym sessions or expensive fitness classes? If so, you’re not alone — but the truth is, movement doesn’t have to cost a thing or look any certain way to benefit your body and mind.

Research consistently shows that movement at any level supports better physical health, emotional well-being, and even helps manage chronic conditions (Booth et al., 2017). And here’s the best part — it doesn’t have to be hard, or boring, or feel like a chore. Movement can be playful, creative, and joyful.

If you’re ready to explore simple, fun ways to move your body (no matter where you’re starting from), this guide is for you.

Movement Benefits Everyone — No Matter Your Fitness Level

Whether you’re just beginning to reconnect with your body or you already move regularly, the science is clear: all movement counts. Consistent physical activity — adapted to your abilities and preferences — can:

  • 🧘‍♀️ Lower stress and anxiety (Stubbs et al., 2018)
  • ❤️ Support heart health and circulation (Warburton & Bredin, 2017)
  • 💪 Improve blood sugar regulation and metabolic health (Bird & Hawley, 2017)
  • 🧠 Boost mood, energy, and cognitive function (Mandolesi et al., 2018)
  • 😴 Enhance sleep quality (Kredlow et al., 2015)
  • 🦠 Strengthen immune function and lower inflammation (Dimeo, 2019)

The beauty of movement? There’s no “right” way to do it. Your body, your preferences, and your unique circumstances all matter — and they deserve to be honored.

10 Free & Fun Ways to Move Your Body

You don’t need fancy gear, apps, or memberships to get more movement into your day. Sometimes, the simplest (and most joyful!) options are completely free. Whether you have 2 minutes or 20, here are 10 creative ways to move your body — without spending a dime.

1. Dance Like Nobody’s Watching

Turn up your favorite playlist and dance it out in your living room, kitchen, or even your backyard. Dancing gets your heart pumping, your body moving, and your mood soaring.

Checkout my You don’t Have to be a dancer to dance Post

2. Take a Nature Walk

Whether it’s a stroll around the block or a wander through a local park, walking is accessible, adaptable, and proven to support mental and physical health (Shanahan et al., 2016).

3. Staircase Cardio Breaks

If you have access to stairs, you have a built-in workout. Walk, jog, or lunge your way up and down — even for a few minutes — and feel the difference.

4. Bodyweight Mini-Workouts

Push-ups against the wall, squats, calf raises, or gentle stretches — your own body weight is the perfect (and free!) resistance tool.

5. Garden, Rake, or Weed

Yard work is sneakily active! All that bending, digging, and lifting adds up to functional movement that strengthens your muscles and keeps you moving.

6. Stretch It Out

Take 5 minutes to stretch out tight muscles. Stretching helps with flexibility, circulation, and body awareness — and it’s completely free.

7. Neighborhood Scavenger Hunt

Make movement a game! Create a list of things to spot (a red door, a squirrel, a flower), and set off to find them. It’s a playful way to add steps to your day.

8. DIY Obstacle Course

Got kids (or just love to play)? Set up a living room or backyard obstacle course using pillows, furniture, or outdoor items. Crawl, jump, balance, and have fun!

9. Free Online Movement Classes

YouTube has thousands of free movement options — from yoga and tai chi to dance breaks and beginner workouts. Explore until you find a guide you love.

10. Silent Outdoor Dance Parties

Put in your headphones, head to a quiet outdoor spot (or even your backyard), and dance it out under the sky. Playful, liberating, and totally free.

Start Where You Are — Every Step Counts

At Beyond Possibilities, we believe movement is a gift, not a punishment. It’s a chance to reconnect with your body, release stress, and even experience joy. Whether you move for 5 minutes or 50, every bit of compassionate movement counts — no perfection required.

What would happen if you gave yourself permission to move in ways that feel good? What if movement became a form of self-care — instead of something on your to-do list? That’s the invitation. Start small. Stay curious. Celebrate every step.

The more you know…

Prolonged sitting is linked to a higher risk of mortality from all causes and cardiovascular disease, even for those who get enough physical activity, with studies showing a 16% and 34% increased risk, respectively. 

Here’s a breakdown of the health risks associated with excessive sitting:

Increased Risk of Mortality:

  • All-cause mortality:Studies have shown that people who predominantly sit at work have a 16% higher risk of dying from any cause. 
  • Cardiovascular disease mortality:The same studies indicate a 34% higher risk of dying from cardiovascular disease in those who sit for long periods. 
  • Other studies:One study found that prolonged leisure time sitting was associated with a 19% higher rate of death from all causes combined compared to sitting less than 3 hours per day. 

Other Health Risks:

  • Metabolic Dysfunction:Prolonged sitting can lead to metabolic dysfunction, characterized by elevated blood triglyceride levels, reduced HDL-cholesterol levels, and diminished insulin sensitivity. 
  • Increased Risk of Chronic Diseases:Sitting for extended periods is linked to an increased risk of chronic diseases, including obesity, diabetes, and cardiovascular disease. 
  • Back Pain and Musculoskeletal Issues:Prolonged sitting can put a strain on the back, neck, arms, and legs, potentially leading to back pain and other musculoskeletal issues. 
  • Digestive Problems:A sedentary lifestyle, including prolonged sitting, can negatively impact bowel function and may be linked to inflammatory bowel disease and other digestive problems. 
  • Mental Health:Prolonged sitting can also have an impact on mental health, as it is linked to decreased physical activity which can negatively impact mental well-being. 

A recent study asks the question, “What are the health outcomes associated with prolonged occupational sitting in the context of various levels of physical activity among apparently healthy individuals?” (Gao et al., 2024)

Read the study now.

References (APA 7)

Bird, S. R., & Hawley, J. A. (2017). Exercise and type 2 diabetes: New prescription for an old problem. Maturitas, 100, 11-16. https://doi.org/10.1016/j.maturitas.2017.03.022

Booth, F. W., Roberts, C. K., & Laye, M. J. (2017). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143-1211. https://doi.org/10.1002/cphy.c110025

Dimeo, F. (2019). Effects of exercise on the immune system and outcomes in patients with cancer. Physical Activity and Cancer, 89-106. https://doi.org/10.1007/978-3-319-64337-9_5

Gao, W., Sanna, M., Chen, Y.-H., Tsai, M.-K., & Wen, C.-P. (2024). Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Network Open, 7(1), e2350680. https://doi.org/10.1001/jamanetworkopen.2023.50680

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449. https://doi.org/10.1007/s10865-015-9617-6

Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. https://doi.org/10.3389/fpsyg.2018.00509

Rhodes, R. E., McEwan, D., & Rebar, A. L. (2017). Theories of physical activity behaviour change: A history and synthesis of approaches. Psychology of Sport and Exercise, 42, 100-109. https://doi.org/10.1016/j.psychsport.2018.11.010

Shanahan, D. F., Franco, L., Lin, B. B., Gaston, K. J., & Fuller, R. A. (2016). The benefits of natural environments for physical activity. Sports Medicine, 46(7), 989-995. https://doi.org/10.1007/s40279-016-0502-4

Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., … & Schuch, F. B. (2018). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 258, 136-140. https://doi.org/10.1016/j.psychres.2017.11.020

Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541-556. https://doi.org/10.1097/HCO.0000000000000437

⚠DISCLAIMER⚠ All media content created by Beyond Possibilities and the AromaVibe is intended for education purposes only. *These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Essential Oils, Health

Unlocking Foundational Wellness: The Power of Nutrition and Sleep

Beyond Possibilities

In today’s fast-paced world, achieving true wellness requires a balance of nutrition, digestion, and restorative sleep. These foundational aspects of health influence everything from energy levels to immune function, mental clarity, and longevity. With doTERRA’s Foundational Wellness Bundle and Serenity Sleep System, you can take proactive steps to support your body’s natural rhythms and functions. Let’s explore the science behind these powerful tools and how they contribute to your overall well-being.

The Role of Foundational Nutrition

Did you know that 9 out of the 10 most impactful risk factors for health are tied to poor nutrition? Inadequate nutrient intake can lead to several issues:

  • Existing health conditions may worsen.
  • Suboptimal bone health and cardiovascular concerns may arise.
  • Hormonal imbalances can develop, leading to fatigue and mood swings.
  • Low energy levels reduce productivity and motivation.
  • Metabolism slows, making weight management more difficult.

VMg+

A highly bioavailable whole-food-based vitamin and mineral complex, VMg+ ensures your body receives essential nutrients. Research shows that liposomal iron, such as that in VMg+, is 6.3 times more bioavailable than non-liposomal forms, leading to better absorption and retention (Abbaspour et al., 2014).

EO Mega+ Essential Oil Omega Complex

Containing 900mg of omega-3 fatty acids, including EPA and DHA, EO Mega+ plays a crucial role in cardiovascular, brain, and joint health. Studies have shown that omega-3 fatty acids support cognitive function and reduce inflammation, promoting long-term wellness (Gómez-Pinilla, 2008).

PB Restore® and PB Assist+ ProBiome Gut Complex

A balanced gut microbiome is vital for digestion, immune function, and hormone metabolism. PB Restore® promotes a positive balance of beneficial bacteria, while PB Assist+ provides targeted probiotic strains to support gut health. Research has demonstrated that probiotics help improve gut barrier function, reduce bloating, and support the immune system (Ouwehand et al., 2002).

The Science of Sleep and How doTERRA Can Help

Quality sleep is essential for cellular repair, emotional balance, and longevity. The doTERRA Serenity Sleep System has been clinically studied for its ability to:

  • Improve sleep quality and increase daily life functionality.
  • Reduce inflammatory markers, including cutting C-Reactive Protein (CRP) levels in half (Irwin, 2015).
  • Support the body’s natural circadian rhythm, leading to more restorative sleep cycles.

How to Incorporate the Serenity Sleep System:

  • Diffuse Serenity Restful Blend 30 minutes before bed.
  • Apply Serenity Stick to the wrists, back of the neck, chest, and bottoms of the feet.
  • Take 1–2 Serenity Softgels 30 minutes before bed for enhanced relaxation.

With key ingredients like Lavender, Valerian, and Tart Cherry, the Serenity system works to calm the nervous system and prepare the body for deep, restorative sleep (Hudson et al., 2020).

Win the Day—and the Night!

Achieving foundational wellness starts with making small, consistent choices that fuel and restore the body. By integrating doTERRA’s Foundational Wellness Bundle during the day and the Serenity Sleep System at night, you create a sustainable, science-backed approach to long-term well-being.

Are you ready to transform your health from the inside out? Start today by nourishing your body and prioritizing your sleep—your future self will thank you!

Empirical Evidence Supporting Foundational Wellness

Scientific research underscores the importance of essential nutrients and quality sleep. Studies have found that omega-3 fatty acids, like those in EO Mega+, contribute to cardiovascular health and cognitive function (Gómez-Pinilla, 2008). Additionally, probiotics, such as those in PB Restore®, have been shown to support gut microbiome health and immune function (Ouwehand et al., 2002).

Sleep quality is also crucial for wellness. A study by Irwin (2015) demonstrated that poor sleep is associated with increased inflammation and weakened immune responses. Moreover, valerian root and lavender have been shown to promote relaxation and improve sleep quality (Hudson et al., 2020).

Improving sleep quality through natural methods is supported by various peer-reviewed studies. Here are several evidence-based strategies:

Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, enhancing sleep quality. helpguide.org

Engage in Regular Physical Activity: Regular exercise, whether light, moderate, or vigorous, is associated with better sleep and a decreased risk of insomnia. pmc.ncbi.nlm.nih.gov

Optimize Your Sleep Environment: Creating a conducive sleep environment by keeping the bedroom cool, dark, and quiet can promote restful sleep. sleepfoundation.org

Monitor Dietary Intake: Consuming foods rich in tryptophan, melatonin, and serotonin can improve sleep quality. Conversely, high intake of fats and sodium may negatively impact sleep. pmc.ncbi.nlm.nih.gov

Practice Relaxation Techniques: Engaging in relaxation exercises, such as deep breathing, can activate the body’s natural relaxation response, facilitating better sleep. sleepfoundation.org

Consider Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is an effective treatment for insomnia that focuses on changing sleep habits and misconceptions about sleep. en.wikipedia.org

Implementing these strategies can lead to significant improvements in sleep quality. It’s advisable to consult with a healthcare professional for personalized advice, especially if sleep issues persist.

References

Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences, 19(2), 164-174.

Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578. https://doi.org/10.1038/nrn2421

Hudson, R., Akerstedt, T., & Nicholas, C. L. (2020). The effects of valerian and lavender on sleep quality: A systematic review. Sleep Medicine Reviews, 53, 101315. https://doi.org/10.1016/j.smrv.2020.101315

Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143-172. https://doi.org/10.1146/annurev-psych-010213-115205

Ouwehand, A. C., Salminen, S., & Isolauri, E. (2002). Probiotics: An overview of beneficial effects. Antonie van Leeuwenhoek, 82(1-4), 279-289. https://doi.org/10.1023/A:1020620607611