Health Shot

When I first began my “find myself again” fitness journey, it was in April of 2014. I was 8-9 months post-partum, feeling fluffier than ever, not recognizing myself in the mirror, and hated moving to a new town with people thinking this mooshy, overweight person was who Shelley was. My pre-baby bod was pretty fantastic, and people assuming I never played a sport in my life was NOT going to fly with me one day longer.

I decided the vibe and energy of Tone It Up’s Bikini Series was exactly what I needed at the time to get my body back, and it started the exact week I no longer suffered from post-C-section pain and numbness (seriously took me over 8 months to “fully” heal. and I say “fully,” because I still have low back pain from pregnancy/surgery, numbness and pain in my uterus that comes and goes with ab workouts, and ab separation – yeah, giving birth with herniations, degenerative disk disease, bulging disks, and spinal stenosis is awesomeeeee).

When I became a member of the TIU Nutrition Plan a little over a year ago, it introduced me to Bombshell Spells, a magic little potion Karena & Katrina suggested to drink every morning to get your metabolism up and energy booming for the day ahead. Packed with ingredients that were filled with health benefits and healing properties, this little gem was intimidating (hi, Apple Cider Vinegar), but something I slowly got used to “enjoying.”


When I hurt my back initially ten years ago, I was in high school and didn’t know the power of how healthy eating and certain herbs & spices could help inflammation and pain.

Combining what I know now from multiple doctor appointments, consolations, different healthy eating plans and workout regimens, there’s a few daily concoctions I can’t live without. and my Health Shot is one of them. Inspired initially by Tone It Up’s apple cider vinegar drinks (check out their website and become a member of their nutrition plan to view more of their recipes), I came up with a drink that works best for me and my injuries.

Shelley’s Health Shot


  • 2 tablespoons Apple Cider Vinegar (with the Mother like Bragg’s)
  • 1/4 cup pure or fresh squeezed orange juice
  • Juice from 1/2 lime
  • Juice from 1/4 lemon
  • Zest from 1/2 lemon
  • 1 teaspoon Turmeric
  • 1/4 teaspoon or 2-3 shakes cayenne pepper
  • 2 tablespoons raw, local honey, melted
  • 2 teaspoons ground cinnamon
  • 3 tablespoons water


  1. Add liquid ingredients to cup that has a lid
  2. Add zest
  3. Add dry ingredients
  4. Add honey
  5. Shake everything together and enjoy (after putting some non-acidic food in your stomach to avoid a stomach ache)


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