Category Archives: Health

The Secret to Our Family’s Wellness

The Secret to our Family's Wellness
A couple years ago, I changed the way I approached our family’s wellness. Always an advocate of whole, unprocessed foods and a chemical-free lifestyle (when possible), I began to read about and use essential oils. I ordered them from various sources, and I picked up a few bottles from the local health food store. Tentatively, I began to put the bottles to use. I loved what I was learning, but I wasn’t seeing dramatic results, and I felt alone, without a community of support to educate me and spur me on.

Fast forward a few years, and I finally purchased a premium starter kit with Young Living. I had used a few of their oils and had found their product to be exemplary, but I’d been hesitant to purchase because I mistakenly thought I’d have to make monthly purchases or be forced to sell. After some discussion and research, I realized that was far from the truth!

The Secret to our Family's Wellness
Now, I honestly can’t imagine our life without essential oils, and I wouldn’t trust our family’s oils to anyone other than Young Living. The purity of YL’s therapeutic-grade oils is unmatched, guaranteed by their Seed-to-Seal promise. The company has more than 20 years’  experience and is the world leader and pioneer in essential oil research and distillation process. They rigorously test each batch of oils for therapeutic viability and they are the only company to submit their oils to AIRASE for purity testing.

But all that aside, the one thing I love most about YL is the way they’ve affected my family. We reach for our oils EVERY.SINGLE.DAY! We use them to aid in relaxation, to soothe skin irritations, to promote restful sleep, to alleviate seasonal irritants, to maintain general wellness, to promote a sense of calm and peace, to settle stomachs, to flavor foods, and so much more. They have truly changed our every day lives for the better!

The Secret to our Family's Wellness

Now I want to help you experience this lifestyle and these products for yourself and YOUR family! If you have any interest in essential oils, I would love to have you join me on this journey. My PurePrettyLife team is a diverse group of women just like you. Moms who want to positively affect their family’s wellness and move away from toxic products.

During the entire month of June, I’m offering a $20 reimbursement for any new member who signs up with me and purchases a PSK! This is the best way to immerse yourself in this lifestyle. The PSK comes with 11 oils, a diffuser, sample packets, literature, your wholesale membership (which grants you 24% off retail pricing on ALL YL products), and more. It is valued at more than $300! With the $20 reimbursement, you get it for just $140!

The Secret to our Family's Wellness
To order, click here and make sure the number 3112073 appears in both the “Enroller” and “Sponsor ID” fields. This will put you on my team and grant you access to the wonderful community of PurePrettyLife … a group committed to education and support! Make sure you choose the wholesale option and then select your PSK of choice.

If you have any questions, please comment here. I WOULD LOVE TO HELP you begin experiencing the goodness that is Young Living essential oils!

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Like what you see here? Then you’ll love my first-ever children’s book, Bruce the Brave. Now available on AmazonFor more content like this, connect with me on FacebookInstagramand Twitter! To receive more encouraging posts AND get a free printable, enter your e mail in the box to the sidebar at the right. Then just click “I want to Follow F&C!” Be sure to check your inbox for the confirmation and the link to your free printable. You can also follow F&C on BlogLovin’

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Thank YOU! And a Giveaway with Handmade Yoga

A Giveaway with Handmade Yoga | Faith and Composition
Last week I wrote about those moments when mothering is hard and no one sees. And friends, I was overwhelmed and humbled by your response to that post. Over the weekend more than 21,000 of you hopped onto this little space to read that piece. I never imagined that the Lord would allow my words to garner such a readership. Thank you for reading, thank you for sharing, thank you for contacting me and letting me know how the post has impacted you!

As I wrote—and as so many of you have agreed—mothering is a selfless act of service to our children. And the nitty-gritty, day-in-day-out tasks often go unseen by human eyes. It’s a job that rarely receives any applause, but it always demands our all.

It’s no wonder then that as mothers we constantly set our own needs aside to meet those of our children. It often happens without a second thought. I know, because I can be the worst at it.

A Giveaway with Handmade Yoga | Faith and Composition
So today I’ve got a great little giveaway that’s going to help one of you put a little bit of emphasis back onto your own physical health.

Erin Burt, creator of Handmade Yoga is giving away one green houndstooth yoga bag (value $50) to a lucky F&C reader. Featuring a classic design in vibrant green and ivory with a triple-stitched strap, the heavyweight bag also comes complete with inside cotton liner with patch pocket and grosgrain ribbon for easy closure. If you’re a yoga devotee, this bag will quickly become a necessary part of your workout gear. And if you can’t tell a downward dog from a warrior pose, this sweet bag may be just the impetus you need to grab a mat and try out a pose or two.

A Giveaway with Handmade Yoga | Faith and CompositionA Giveaway with Handmade Yoga | Faith and Composition
Simply follow this blog (you can follow by submitting your e mail address and clicking “I Want to Follow F&C” on the right sidebar; or follow on BlogLovin); then like the Handmade Yoga Facebook page. (If you already follow F&C, that’s great! Just like the Handmade Yoga FB page.) Then come back here and leave a comment telling me you did just that.

For extra entries, you can follow Faith&Composition on Instagram, like F&C on FB and share the contest to your own social media accounts. Just be sure to come back here and leave a separate comment for each entry!

The winner will be selected at random using If for some reason you have trouble commenting (some readers encounter trouble when trying to comment via their mobile device), just hop over to the F&C Facebook page and leave a comment there letting me know. This contest will close on Sunday, February 16. The winner will be announced on Monday, February 17.  

Best of luck to you, dear friends!

This giveaway is now closed. The winner is announced here

A Quick, Efficient Workout for Busy Mamas {Guest Post by Heather Jones}

The Busy Mom's 15-Minute Workout | Faith and Composition

Happy Monday to each of you! Today I have a delightful guest post from a friend of mine. Heather and I became acquainted through our church several years ago, and we eventually co-led a Bible study together. This girl is the real deal. Several years ago, she worked with Athletes in Action in Prague, and shortly after returning to the US, she met her husband. Heather’s an athlete, a personal trainer (with specialization in pre-/post-natal fitness), and a mom to a beautiful baby girl, so she understands the challenges of trying to sneak in a workout amidst the busyness of little ones. Since we’ve been talking about health with our whole food series, I also wanted to address fitness. So I asked Heather if she could craft a workout just for F&C readers, and she agreed! So today, she’s going to show you how you can tone up even with tiny tots underfoot. With three little ones, trying to figure out a consistent workout routine is a real challenge for me, so I’m especially excited for today’s post. Ready to join me? Welcome Heather!

Meet Heather, the busy mom's 15-minute workout | Faith and Composition
Like most of you reading this blog, you almost instantly fall in love with the completely relevant, insightful content as well, as the whimsical and cozy pictures that fill each entry. As I scroll down, picture after picture, I always think to myself, ”I want to be where she is!” So when she asked me to guest blog, I was honored! 

Let me take a second to introduce myself. My name is Heather Jones. I’m momma to a sweet 11-month-old and wife to an amazing man. I have an overwhelming love for my faith, family and fitness. I’ve been a trainer for five years, but a competitive athlete for 12 years leading up to that. I have several certifications, most recently specializing in pre/post-natal fitness.

I want to give encouragement and help to all you moms out there. I gained almost 50 pounds with my pregnancy, and let me tell you, I’m no spring chicken! Having my first at 32 years old, I was definitely nervous to see how my body would bounce back, as they say. So as you’re reading these words and saying to yourself: “Well, of course it was easy for her …she’s a trainer!” I want you to know 50 pounds is 50 pounds, and somehow it has to come off. So, just remember I’ve been there too!    

I want to help give you a quick and easy workout for moms who are ready to exercise and get healthy. But before I do, let me give you some very important rules to follow:

1) Listen to your doctor
Seems simple, I know, but please talk to your doctor about any and everything you’re feeling. Ask your doctor if she/he thinks you’re ready to start exercising.

2) Listen to your body!   
I cannot stress this one enough. Your body is your best friend. Listen to it. Let it guide you, especially at the beginning.

3) Fuel your body.  
I know it’s tempting to try and diet or restrict calories in order to speed this process along, but we’re focusing on lifestyle choices, not quick fixes.

4) Hydrate.
Drink lots and lots of water. Tons of water. If you have issues with water, try it at room temperature. Just get it down!

5) Find accountability.
The BEST thing that happened to me was being apart of a group of fellow moms a friend of mine put together. There were about ten of us on Facebook who created a private group, and we held each other accountable to do our workout of the day and our eating challenge.

I am going to give you a quick, 15-minute workout you can do with ZERO equipment. And zero equipment means ZERO excuses! Remember, this is not just for mommas out there, ANYONE can do this. If you are further along with your fitness level, just double it up and do this workout twice. Here we go.

The Busy Mom's 15-Minute Workout | Faith and Composition

Click here to print this workout.

Glossary and Notes:

Static Lunge: Make sure your weight is in your front heel. Do not let your front knee cross over your toes. Keep your shoulders over your hips.

Lower body jacks: Start in a squat position, feet wider than hip-width apart. Lower into a squat position, then jump up and bring feet together. Jump back into squat position. Lower into a squat and repeat.

Floor Bridge: Lie flat on the floor, on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position, and repeat.


Hamstring curl: Find a slick surface (i.e. tile, wood floor, etc) for this exercise. You’ll also need a towel (hand size). Lie flat on your back with knees bent, and place the towel (folded in half) under your feet. With knees still bent, lift your hips off the floor. Slow and controlled, slide feet back toward your glutes and back to starting position. Try to keep glutes squeezed and activated. If you feel it in your lower back, stop and lower your hips.

Burpees: Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position, and return to standing position.
*If you don’t feel comfortable at first with jumping your feet back at the same time in the burpee, you can walk each back and then walk them forward.

All push-ups can be done on your knees or on the wall. Keep your hands in line with your chest. Keep ears and shoulders in alignment at all times. Try not to let your head dip down.

Cobra: Lie face-down on the floor with your legs straight and your arms next to your sides, palms down. Contract your glutes, and raise your head, chest, arms and legs off the floor. Simultaneously rotate your arms so that your thumbs point toward the ceiling. 

Whatever you do, just do something. Make goals, find a support system and take it one day at a time. If you miss a day, just remember, tomorrow is a new day. Don’t let excuses get in your way. You can find 15 minutes a day. Make yourself find 15 minutes a day! Please feel free to contact me if you have any questions or concerns (e mail: or leave a comment here). Love those babies, take time for yourself, and give them a positive example to follow!

Thank you, Heather! To pair this workout with healthy eating habits, check out my Whole foods for the Family Table series, if you haven’t already. And be sure to visit later this week, when I’ll be sharing a sample 5-day whole foods menu plan.