We've all done it, especially at the end of our workout when our muscles start getting tired or we get lazy with form. I’m not perfect either so this applies to me too!!
Here are two ways to ensure you are using proper form and help force yourself to be in the right position. If you use these tricks, it's almost hard to cheat! Let me know if there are specific exercises you need help with and I’ll try to do a video specifically for you!
Bowflex and PowerTrain demo
I’ve been asked about the weights I use so much that I want to designate a post to it! These are not cheap, but in the long run, they are so cost effective!!! I spent about $340 AU on mine, which included the stand and 2 weights and was so worth it! I’ve never questioned this purchase once.
I’ve explained how it all works, but if you do the math of 5, 7, 12, 14, 17.5, 20, 22, 25, 30, 35, 40, 44 and 48 lbs weights, you’re getting ALL of that in this little set and the best party - ITR TRAVELS WELL! I know it’s bulky, but I put this in the trunk of my car and pack around it and when I’m on vacation, I CAN DO ANY PROGRAM!!! NO NEED TO GO TO THE HOTEL GYM OR SKIP A WORKOUT. Do you get me??? Cost savings, time savings, goals non-interrupted. You’re welcome :) Shop around, I think these are the best brands (same product just called different names in different countries) and watch for the shipping costs when you check out. They are heavy because they’re 48 lbs x 2, plus the stand, so you want a free shipping deal!
message me if you have questions! I love talking about weights and helping clients save!
My Story!
Wow, this was soooo hard to do, and even after I’ve shared it on You Tube, it took me a bit to share it here for all to see! I’m pretty raw here, I’ve shed a few tears and I’been open about it all, not just telling you the pretty stuff :) You might be able to relate to some of the things I was told, some of the eating disorders I experienced, or some of the fad diets I tried. There’s no judging here, I just hope that I’ve inspired to share your story with me, or other, or both! It’s time to move forward and end yo-yo living forever!!!
Chocolate Recover Shake
After you’ve done your actual cooldown, what is your post-workout routine?
For me, I like to make my Recover shake (cools me down, literally) while checking in here! Recover speeds muscle recovery, combats exercise-induced muscle soreness, reduces muscle breakdown, and improves your muscle strength recovery. The fact that it tastes like a Frosty is an added bonus 🤣 If you’re in a rush, you can just “shake” it up in your blender bottle that you got free with your order, but if you have 60 seconds, blending it is OH-SO-GOOOOOOD!!
Here’s my current go-to recipe to cool down post-workout!
Ingredients
1 cup unsweetened almond milk (or soy milk)
1 scoop Chocolate Recover (I use vegan formula so it’s dairy free)
½ large banana (for men, use 1 full banana post-workout)
1 cup frozen cauliflower
1 tsp ground cinnamon
Instructions
Combine almond milk, Recover, banana, cauliflower, and cinnamon in a blender; cover and blend until smooth. That’s so stinking easy, amiright??
Yield: 1 serving.
Portion Fix Containers: 1 Green, 1 Purple, 1 tsp (does not count as a Red if you drink it within 30 m minutes of exercise. any other time it is 1 Red)
2B Mindset: For more information on how to incorporate Beachbody Performance into 2B Mindset, see the “2B Mindset and Exercise” video in the 2B Mindset Program Materials section on BOD - incorporating Recover will vary based on the intensity of the program you’re doing!
Intensifying #mbf and #mbfa
If you’re like me, you’ve already completed a few round of #mbf (Muscle Burns Fat) and #mbfa (MBF Advanced) because they are so short (only 21 days each). It might be time to intensify things so you keep getting results and don’t plateau. Each time I repeat I try to perfect form and increase my weights, but here are a few other tricks too! Let me know which resonated with you the most!
Baked Donut Holes - Yes, please!
✨ Baked Donut Holes ✨
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track
The best Olive Oil Dispenser ever!
I’ve been asked more times about this gadget than anything else. Normally the rule in our house is any “kitchen gadget” has to have at least two functions fo runs to buy it. So a waffle maker that has switchable plates so I can make quesadillas too? that’s a winner and a worthy purchase. This however, is the exception to my husbands rule because it’s only for olive oil, but we use it daily, multiple times a day in fact.
Two main reasons I bought this… 1) my husband doesn’t measure. He just eye-balls everything and it stresses me out. Like, big time! So, now he knows and I can see too ;) Not only is that money wasted on olive didn’t need, but brings me to reason 2) olive oil is a great healthy fat, but you don’t get unlimited amounts and a little goes a long way. Quite often I find 1-1.5 tsp is plenty for what i’m cooking, but prior to this, I think the Rachel Ray swirling action over the skillet was more like, 1 TBSP or more. That’s unwanted calories I don’t need!
Best. Purchase. Ever!! Go to Amazon and get one, you will not be disappointed. i didn’t share a link here because I’ve noticed vendor run out of stock often and then the link will be a dud. Happy shopping and you’re going to love it!!
Margarita Smoothie - deliver poolside STAT!
Who doesn’t enjoy a refreshing ice cold beverage on the patio in the sun?? That has to be one of the best parts of summer! So often, our favorite drinks are filled with sugar and empty calories… but I’ve got a great recipe for you (that can be made with or without alcohol) — the Frozen Margarita Superfoods Smoothie! Yum-O!
Ingredients
* 1 cup unsweetened coconut milk beverage
* 1 cup ice 1 scoop Vanilla Shakeology
* ½ cup frozen pineapple ¼ cup fresh lime juice
* 2 tsp finely chopped lime peel
* 1 dash sea salt
Instructions
Place coconut milk beverage, ice, Shakeology, pineapple, lime juice, and lime peel in blender; cover and blend until smooth!
Portion Fix Containers: ½ Purple, 1 Red, 1 tsp
2B Mindset Plate It: Makes a great protein + FFC as part of breakfast.
What is your go-to beverage in the summer? Mocktail or cocktail?
BBQ Chicken Salad
Anyone else love a good salad for lunch?! 🥗 This one is pretty simple to throw together and you can substitute any of the veggies for whatever you have at home! BBQ Chicken Salad with Roasted Chickpeas
Ingredients
* 1 tbsp vinaigrette dressing
* 1 tbsp water
* 2 cups chopped lettuce
* ¾ cup chopped chicken breast (grilled or baked) ½ cup hearts of palm, chopped
* ½ cup sliced cucumber
* ½ cup cherry tomatoes, cut in half
* ½ cup BBQ roasted chickpeas (see the note at the bottom for how to prep these)
Instructions
1) Combine dressing and water in a slow bowl; whisk to blend. Set aside.
2) Combine lettuce, chicken, hearts of palm, cucumber, and tomatoes in a large serving bowl; toss gently to blend.
3) Drizzle with dressing and toss gently to blend. Top with chickpeas and serve!
BBQ chickpeas:
Preheat oven to 425º F. Drain and rinse 1 (15-oz.) can of chickpeas. Combine chickpeas with 2 tbsp BBQ sauce. Spread on a parchment paper-lined baking sheet. Bake for 30 to 40 minutes, stirring every 10 minutes, or until brown and crunchy!
Makes 1 serving.
Portion Fix Containers: 2.5 green, 1 red, ½ yellow, 1 orange
2B Mindset Plate-It: A great lunch option!
What is your favorite salad recipe?
The best pancakes ever!
If you’re not Vegan, sometimes you don’t take to the dairy free, egg free, gluten free taste, but these pancakes will prove otherwise. For $19.95 a bag, I was hesitant to try them in fear we wouldn’t be a fan. But the conversation about these pancakes was hilarious and told that this purchase was one I’ll be making over and over again.
My 11 yr old came downstairs and said, "Mom, what’s for breakfast, something smells good! Wait, are we eating that? How can pancakes be egg free? That doesn't even sound right?” He threw out a lot of questions before I could even respond! ha! I explained that I'm lactose intolerant so I need dairy free and since these are vegan, they're egg free too. I convinced him to have an open mind and forget the “egg-free” part and see if he liked them. Not even three bites later, he said, "Shut up and take my money. These are the best pancakes ever. Can we hide the batter in the pantry mom? I’ll want more later." So there you have it, from the mouth of babes. ;)
My takeaways: Almond flavoring was prefect and sweet enough that they didn't need maple syrup (I won’t complain at omitting sugar!). I love the macros and the protein kept me full till lunch vs most pancakes which are just carbs and you're hungry two hours later. Even “protein pancakes” haven’t had enough. I've already purchased another bag for when this one runs out! Can’t risk the pantry being empty :)
Macros: serving size 3-5 pancakes (75g) 270 cal, 20g protein, 42g carbs, 11g sugar, 3g fiber, 2g fat
Portion FIx Containers: 1R, 2Y
2B Mindset Plate-It: Great breakfast!
Strawberry Watermelon Shakeology!
There’s something about watermelon that just says summer and simple. This is the perfect way to add smooth summer vibes to your day!
Ingredients
* ½ cup water
* ½ cup cubed watermelon
* 1 cup ice
* 1 scoop Strawberry Shakeology
* 2 tbsp chopped fresh mint
Instructions
Place water, watermelon, Shakeology, mint, and ice in a blender; cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: A great snackional or enjoy as part of breakfast!
Salted Caramel ShakeO!
I cannot resist the decadent taste combo of savory sea salt + sweet, rich caramel… with all the nutritional benefits of Shakeo! If you weren’t one of the lucky ones to get the Vegan Salted Caramel, I’ve got you covered!! We will just have to create it on our own :)
A teaspoon of caramel extract and a dash of sea salt make this simple smoothie taste like a gourmet salted caramel milkshake 😍 You’re very welcome! There are more Salted Caramel recipes here!
Ingredients
* 1 cup unsweetened almond milk
* 1 cup ice 1 scoop Vanilla Shakeology
* 1 tsp pure caramel extract
* 1 dash sea salt or Himalayan salt
Instructions
Place all the ingredients in the blend and cover. Blend until smooth.
Portion Fix Containers: 1 Red, 1 tsp.
2B Mindset Plate It: A great snackional or enjoy as part of breakfast.
11 workout hacks --> get out of bed and get shit done!
1) Get enough sleep - sounds so easy right? Who doesn’t love sleep, but this is a major issue for most of my clients whether they’re up through the night with little ones, awake from drinking caffeine too late in the day, or wine disrupting their REM sleep. 7-9 hours is the suggested length of deep sleep and the best ways to get this are:
a) make the room as dark as possible - I love black out blinds,
b) use a white noise machine (this is my FAVORITE and under 70 decibels), a sound machine, or white noise app on your phone. The differences are: White Noise Machines offer a steady sound, simulating a fan, it’s doesn’t have a repeating pattern so your brain doesn’t get trained to listen for it, which is stimulating for some. A Sound Machine will have an “ocean”, “outdoor sounds”, “wind”, “babbling brook,” “white noise,” etc and they are usually repeating patterns. Honestly the crickets make me feel like there are things in my bed and the babbling brook makes me want to pee, so neither make me drift off to sleep, LOL, but the kids seem to like them and it works.
c) invest in soft sheets, these sheets on Amazon are my favorite, I have 4 sets.
d) keep the room temperature between 60-67 degrees,
e) drink a warm cup of tea when you start winding down, but make sure it’s herbal, not green or black tea, as those have caffeine and produce the opposite effect,
f) you’ve heard this one a million times, but I’ll remind you again, limit screen time. It stimulates your brain and eyes and sends you to bed with lots of thoughts swirling around and lastly,
g) journal things you're thinking about. When I have a lot of things to do the next day, I worry I’ll forget and it keeps me up thinking / stressing about it. If I make a list of everything I need to do / am thinking about, I’m able to put it at rest and fall asleep much faster.
2) Lay out exercise clothes the night before - I especially do this when I travel because it’s very easy to wake up on vacation and talk yourself out of it. But if everything is ready and staring me in the face, I remember I had intentions of getting moving and I’ll be thankful later. I’m 99% more likely to follow through with my workout plans. Some even wear them to bed, I might have done that before, just make sure if you do this, that your workout bra doesn’t have underwire in it.
3) Put alarm out of reach - the snooze button can be the devil and ruin your day. I never would have believed it till I listened to this podcast on the snooze button by Mel Robbins. Check it out and you’l be moving that alarm clock tomorrow :)
4) Schedule coffee maker to go off at a certain time - the smell wafting from your kitchen will give you just another incentive to get up and crush your workout and it’s been proven that small doses of caffeine on an empty stomach can help you push harder, thus get more, out of your workout,
5) Let the light in - expose yourself to natural light as soon as you wake up. Getting blue light from the sun turns off your brain’s melatonin faucet, which in turn can erase any morning fog you feel and give you energy to get going,
6) Sniff Peppermint oil - a small study found that drinking 500 ml of mineral water spiked with peppermint oil improved power and performance and lengthened the time to exhaustion. Young Living oils are the only oils approved by FDAA for consumption.
7) Fuel up / don’t sit down - chose a bite to eat that’s carb-focused and 100-150 calories. ½ banana and peanut butter or Shakeology stirred with water (as a bowl) are my two favorites, both with 16-20 carbs quickly available for your workout.
8) Drink up - dehydration can have a huge effect on physical performance since you lose ~ one liter of water during your sleep through sweat and breathing. I have a lot of ideas for ways to flavor your water without adding extra calories, so try to drink 16 oz. water when you first wake,
9) Stay accountable with a group - telling yourself you can’t work out is easy to do; making that excuse to someone else is a whole other story. studies have shown those that check-in with an accountability group are 20% more likely to succeed and get better results than those that go at it alone. I offer BOD Groups every single month and you’re always invited to join so make that commitment to show up every day and let do this together,
10) Download a new playlist - create a “wake-up” list of energizing songs to get you motivated to move. Research shows that music can reduce the perception of effort and increase endurance up to 15%! Beachbody Super Trainers shared their favorite playlists if you need some new ideas; now go crush that workout,
11) Workout @ home - you’re more likely to workout when your living room, playroom, study is your workout space and you walk by it and hear it call your name. You’ll save money, miss out on germs and save the commute time so there’s really no reason you can’t fit it in. Beachbody on Demand has programs from 10 minutes up to 90 minutes so there are plenty of options to fit the time you have available.
Fruity + pretty = delicious!
Passion fruit is tart and tropical and the perfect match for the mellow, creamy flavor of Vanilla Shakeology! If you’ve never bought passion fruit, look for fruits with purple, yellow, or orange skin - it should be smooth and free from bruises. Heavier pieces will have more seeds and juice. Cut the fruit with a sharp knife and scoop out the seeds and pulp like you would a kiwi!
Can’t find passion fruit? Canned passion fruit nectar can be used instead! Can’t find canned?! Try pineapple and add a squeeze of lime 🤤
Ingredients
* 1 cup water
* 1 scoop Vanilla Shakeology
* ¼ cup frozen passion fruit pulp -OR- 3 passion fruit, peels and seeds discarded
* 2 tbsp chopped fresh mint leaves
* 1 cup ice
Instructions
Place all ingredients in the blender - cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: Enjoy as part of breakfast
Eat like your life depends on it!
The color of your veggies means something!
Our bodies are pretty amazing things and do so much for us, we owe it to our bodies not to fill it with crap! Did you know that the color of food actually tells you something? It’s like a fortune cookie :)
Blue/Purple: Lower risk of certain cancers, urinary tract health, memory function, healthy aging. Ex: purple cabbage & eggplant.
White: Heart health, healthy cholesterol levels, natural detoxifiers, lower risk of some cancers. Ex: Cauliflower, artichoke, garlic, onion, mushrooms, parsnips, turnips.
Red: Heart health, lower risk of some cancers, memory function, urinary tract health. Ex: Beets, red peppers, radishes, red onion, rhubarb, tomatoes.
Orange/Yellow: Heart health, vision health, healthy immune system, lower risk of some cancer. Ex: Butternut squash carrots, peppers, pumpkin, sweet potato.
Green: Lower risk of some cancers, vision health, strong bones and teeth. Ex: Arugula, asparagus, broccoli, green beans, leafy greens, spinach.
Which color do you tend to eat the most? What changes will you make after reading this?
Lemonade Popsicles
Since it’s summer, what’s better than lemonade when you’re sweating outside or lounging by the pool? I’ve got a super easy lemonade popsicle recipe for you! And if simple isn’t your style and you want to elevate the flavor, add ¼ cup fresh herbs or seasonings wrapped tightly in cheesecloth to the water and honey mixture; boil for 5 minutes. Allow to steep for 1-2 hours and strain. Play around with this! Try ginger, rosemary, thyme, basil… you do you!
Ingredients
* 1½ cups water, divided use
* 3 tbsp raw honey
* ½ cup fresh lemon juice
Instructions
1) Heat ½ cup of water and honey in a small saucepan over medium-high heat; cook, stirring frequently, for 5 minutes or until well-blended. Cool to room temp.
2) Combine honey mixture and lemon juice in a bowl or pitcher. Gradually add the remaining water, to desired taste.
3) Pour evenly into 4 ice pop molds; freeze for at least 4 hours, or until set.
Portion Fix Containers: ½ Yellow
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!
What’s your go-to summer snack?
Physical therapy isn't easy, but it works!
Leg Extensions - 50 each side, twice (200 total)
In January 2020 I injured my achilles skiing in Japan. By the time we returned to Australia, Covid was in full effect and treatment options didn’t feel safe. I know this won’t require surgery, but it will require lots of rehab, time and dedication to get better. It’s amazing how quick doctors are to operate when quite often, a good trainer and give you the exercises and stretches to keep you away from the knife! That his it’s own recovery time, plus medication we don’t want to expose our bodies to if we can help it.
To make matters worse (and more exciting), we then learned all four of us had parasites, likely from the water in Singapore. B U M M E R! We all took very strong medication for 6-8 weeks to kill the bugs, but during all this, my achilles got put on the back burner. Fast forward a few months and Covid is sort-of under control and we are parasite free, I’m finally getting treatment!
It is soooo hard to “unlearn” a habit. Whether it’s related to nutrition, fitness, things you say or do, etc; your brain is used to a certain way of doing things. But, that doesn’t mean it’s not possible. This is just one of the 6 exercises I do to work on my quad strength and am back to squatting low and lifting heavy.
I’m excited to be able to help clients work on compensations, posture issues, flexibility constraints, and more! Assessments are a great starting place so you can experience the same JOY I have been fortunate to experience, in being healed.
1st cleanse in 2020! Day 1 is in the books!
Timing is everything, isn’t that what they say? Well, I didn’t nail the timing on this one, but I also don’t back down on a commitment so here I am, crushing day one and already looking forward to tomorrow!
A little background, yesterday I had oral surgery and had a tooth removed, yeah, GONE! Nothing was put in it’s place and this is the first smile since surgery. I’m delightfully surprised that ½ my face isn’t drooping. They suggested meals that are “mushy” or can be sipped through a straw, so I thought this would be the perfect timing for a 3-Day Refresh. Right? Wrong! ha!
From top to bottom, left to right:
1) Breakfast - I started with water and added a squeeze of lemon to make it more exciting, followed by Pumpkin Spice Shakeology. Note - this is a vegan cleanse so you can chose pumpkin spice, vanilla, chocolate, cafe latte, peppermint mocha, or salted caramel, but it needs to be the vegan formula.
2) Fiber sweep (am snack) - just the name makes me want to visit the toilet, but this cleanse does not have you glued to the bathroom one bit. In fact, I don’t notice any changes in my bathroom habits except possibly more peeing from drinking extra water to cleanse my body. Fiber sweep is lemony and gets quite thick, very fast, so I pour it in a breakfast glass + add 10 oz water and chug! (think back to your college days, down the hatch!)
3) Lunch - so delicious and oh so filling. I mean, seriously, this is a cleanse yall?!?! Look at all this food while others are fasting, juicing, or starving themselves. I choose to “eat” Vanilla Fresh protein shake rather than “drink” it, I just think it’s that good and want to savor it. Clean dark roasted peanut butter (1 healthy fat) is pretty damn delicious swirled in I must say, but you get a few healthy fat options (avocado, hummus, etc) if you aren’t feeling nut butter. Tip —> Almond butter is preferred over peanut butter because it has less bloating effects. I had a side of blueberries (1 fruit) and red peppers & cherry tomatoes (1 veggie) for a great combo!
4) Zing juice (pm snack) - I can’t believe I’m 42 yrs old and this is my 1st time juicing?!?! My 7 yr old even knew how to do it so he showed me. Any chance I have to get my kids in the kitchen is a win in my book. Of course after making my “juice” we needed to make some fresh lemonade. Cheeky monkey. Juicing is an option so if you don’t have a juicer, no dramas, you can do 1 veggie and 1 healthy fat (think celery and PB, cucumber, tomatoes and avocado salad, etc) and stick with the plan. I think I prefer the raw food over juicing, I just hate to see all that fiber being tossed out, but with my dental situation, I’ll try to juice each day. See 3-Day Refresh recipes here.
5) Dinner - Last Vanilla Fresh of the day and I was missing my peanut butter, but still delicious. I was worried about my teeth and thought about blending my salad, but thought I’d tough it out and see how things go. Delicious although I ate like a bird being very cautious of my stitches. That salad is huge and should have salt and pepper on it, along with pumpkin seeds, but I chose to add extra olive oil instead in fear a pumpkin seed might get stuck in one of my stitches. So many veggies, I love it!
The last beautiful picture is me winding down for the night with my ice pack strapped on my face and I was trying to drink water when it dawned on me, I couldn’t do both. Ha! I have ice for 5 days and then heat for a week. Wish me luck, this is going to be a long recovery! Read about Day 2 and Day 3 too!
Do you like vegetables? if not, what’s the hang up for you? If so, what’s your favorite?
"Recipes of the Week" from Peak Physio!
I’ve recently been introduced to Peak Physio, Sports and Spine Centre, and only have amazing things to say about everyone there! Amy Goldstrom is one of their physiotherapists and she just got certified as a Function Medicinal Practitioner; yay Amy!! She created these clean, fun and delicious recipes that I’m passing along to you! If you wind up making them, tag @PeakSportsAndSpineCentre in your post and make her smile. I think I’ most excited to try the chai pudding and protein pancakes. What about you? Click on the image for the ingredients and instructions.
Help chose my business logo; vote below!!
So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!
My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?
Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!
