Halloween HIIT Workout

Full Body HIIT Workout

We love this workout! It works the whole body & is super easy to fit around your busy schedule! Enjoy it beauty!

0:00-0:40                        20 seconds rest

1:00-1:40                        20 seconds rest
2:00-2:40                        20 seconds rest
3:00-3:40                        20 seconds rest
4:00-4:40                        20 seconds rest
5:00-5:40                        20 seconds rest
6:00-6:40                        20 seconds rest
7:00-7:40                        20 seconds rest

October 25, 2017 by Natalie Diver
Boost Your Metabolism

Feeling Sluggish? Let's Kick Start Your Metabolism Again!

Do you find yourself feeling sluggish on a daily basis?

Are you sick of feeling lethargic and tired but still not sleeping?

Your metabolism can be affecting your lifestyle. Find out what type of ‘metaboliser’ you are and start adjusting your diet and lifestyle to kickstart it again.

What is metabolism?

Metabolism or metabolic rate is the speed your body uses the food you eat for energy. Many of us think that we are stuck with a slow metabolism, and worry that it slows down as we get older.

Signs your metabolism has slowed down.

  1. Low body temperature.
  2. Feeling tired all the time.
  3. Gaining weight easily and difficulty losing weight.
  4. Hormonal signs.
  5. Your body is under stress.

What type of metaboliser are you?

Top Tip: We are all different and have different body types, it is important to tweak any health advice to suit your own needs and lifestyle.

There are 4 different types of metabolisers:

  1. Sedentary/inactive: You spend most of the day sitting down, whether your job requires you too or not. Symptoms can include insulin resistance such as: feeling tired, big appetite, brain fog and being overweight.

Try this: Teach your metabolism to burn fat again with a low carb diet.

  • Avoid processed sugars such as sweets, candy, desserts, cake, biscuits. Also starchy food such as bread, rice, potatoes. All of these are hard to digest.
  • Eat a portion of protein and healthy fat-containing food at each meal, such as nuts, seeds, coconut oil and avocados. These keep you going, plus eating fat gives your body the message to use fat for fuel instead of carbs!
  • Stick to 3 regular meals a day and avoid snacking. Take 2 teaspoons of our Beauty Blend in a glass of water or in a smoothie to help curb your sugar cravings.
  • Fast overnight - This does not mean starve yourself for 48 hours then binge eat for 12. Have at least 12 hours without eating every night. This means that if you eat dinner at 6pm, wait until after 6am the following morning before you have breakfast.


  1. Active: You are physically fit and train at the gym or even at home upto 5 times per week. But you suffer from colds, infections or feel run down more often.

Try this: Give your body more fuel to keep going by customising your carbs to your exercise level.

  • If you have high-level goals, or you are performance training, think about what your sport/activity demands from your body – for high impact or high intensity training (anaerobic activities) you may need to introduce more starchy foods.
  • A diet that is low in starchy, carbohydrate foods like grains and flours, these are great for aiding in weight loss, but to perform well in intense exercise, carefully chosen carbohydrates will help keep your metabolism and immune system functioning well.
  • Try introducing buckwheat or quinoa, sweet potato, celeriac, swede, and parsnips into your diet e.g. a portion for lunch in advance of an afternoon session, and another with your evening meal to refuel after exercise.


  1. Skinny: Are you a lifelong dieter, you have not even touched or eaten carbs for so long, you eat very little and do not do much exercise because you have low energy. You seem to feel the cold more than other people.

Try this: Kick your metabolism into action with regular nourishing meals and more exercise.

  • Eat more and move more! Eating and exercise increase your thermal rate, which also improves your metabolism. Begin with 3 meals and 2 snacks per day. Plus some exercise that you enjoy at least 4 times per week such as walking, running, bouncing on a trampoline, yoga, etc.
  • Eat 1 tbsp coconut oil every day – the type of fat is in the family of MCT oils (medium chain triglycerides) this oil is used quickly and easily in your body for a burst of energy and not stored as fat.


  1. Hormonal: Your hormones are completely out of sync, your hands and feet are always cold, your periods are all over the place and you put on weight too easily.

Try this: Help your hormonal balance by reducing stress on your body and support your thyroid gland, which controls your body’s metabolic rate.

  • Reduce caffeine, alcohol, and sugary foods, which cause spikes and dips in blood sugar levels and push your body into a state of stress. Substitute your morning frothy coffee for a dose of our Beauty Blend. We use Guarana, which is nature’s caffeine source, as one the 10 ingredients blended together to create our super smooth and versatile product.
  • Get some support at work or at home to improve situations that are making you feel stressed. This could be a chat to your boss or switching to online grocery shopping, just think about what could make your life easier and do it Beauty!
  • Reduce your intake of foods that are famous for causing irritation and sensitivities (get to know your own body) in the digestive system, this includes gluten-containing grains like wheat, barley, rye and oats, plus dairy products, additives in processed foods and pesticides from non-organic food. Try to go for the natural and organic, whole foods as much as possible.
  • Eat more foods containing iodine such as seaweed, and choose natural sea salt to season your food. Iodine nourishes your thyroid gland which contributes to your metabolism. Get lots of sleep, your sleep (or circadian) rhythm regulates your hormones and your energy burning capacity. Try to be asleep before 22.30 each night and aim for 8 hours per night – a great tactic is to start getting ready for bed an hour before you are aiming to be asleep, this will help you relax and hopefully stop the ‘counting how many hours you will get if you fall asleep now’ happening.

Love OMG x

October 09, 2017 by Natalie Diver
Are You Sabotaging Your Workouts?

Are You Sabotaging Your Workouts?

Do you find yourself sitting there on a Sunday evening saying, ‘The fitness starts tomorrow!’.

Then tomorrow comes, you hit it hard, you eat kale, you workout everyday, then BOOM! Your body crashes and you just can not summon the energy to workout? Or you find yourself making excuses?

Yup, we have totally been there! Sabotaging our workouts before they have really begun.

How do we combat this?

We have found that there are 5 steps that can lead to us falling at the first hurdle.



  • 1. Skipping the Warm-Up

  • While you can get away with skipping the warm-up when you are doing a low to moderate impact workouts, not warming up can easily lead to injury when you are doing high-intensity interval training (HIIT) exercises, especially sprinting or a weight session.

    Warming up helps your muscles ease into exercising and can prevent injuries occurring.

    Simple exercises such as:


    Side bends

    Trunk twists

    Arm circles

    Shoulder shrugs

    5 reps per exercise should be enough to start warming you up.

    2. Not Feeding Your Muscles After a Strenuous Workout.

    When people are trying to lose weight, it is all too easy to fall into a rut where you unconsciously ‘fast’, start skipping meals or looking for quick fixes such as meal replacement shakes. Feeding your muscles after working out will have a more positive affect on your body and keep your energy levels adequately topped up.

    After a cardiovascular workout, wait 30-45 minutes, and then consume a high-quality source of protein (whole food) and vegetable-type carbohydrate. An example would be a spinach salad.

    After a resistance/strength training workout you need a different approach. The meal after a resistance workout needs to be absorbed rapidly to help repair your damaged muscles. As a general rule, you have a one hour window of opportunity to shuttle in the required nutrients. Ideally, you’ll want to eat your post workout meal around 15-30 minutes after an intense weight training session.

    3. Concentrating on a Single Body Area, and Working in a Limited Range of Motion.

    Try to think of your body as a composition of symmetry, and focusing on certain movements and muscle groups while neglecting others can cause imbalances. This in turn can lead to reduced balance and weaknesses in certain areas, such as your back. You could say your body is only as strong as its weakest link. So making sure every area is catered for is imperative for a successful workout.

    4. Training Too Long and Too Frequently.

    Exercising too much, either by working out too long or too frequently, can backfire in a number of ways. Recovery between sessions is super important, your muscles will fatigue and become weak, which in turn can lead to injury.

    Signs you are not adequately recovering between sessions:

    Exercise leaves you feeling exhausted instead of energised.

    You are getting sick easily, or it takes forever to get over a cold.

    You have heavy and restless legs.

    You have a super short fuse.

    You are regularly sore for days at a time.

    5. Inadequate Sleep.

    Although it can be difficult to get up to 8 hours of solid sleep per night, even resting in your bed with no distractions such as, TV or Social Media, can have a positive effect on your body.

    Do not force yourself to ‘sleep’, you will end counting how many hours sleep you will get if you fell asleep now, and it can turn into a vicious sleepless cycle.


    We find that adding our Beauty Blend to our morning routine has a super positive effect on our energy levels. We use Guarana, which is a natural ingredient that has the same effects as caffeine without the dreaded crash or with-drawl symptoms!

    October 03, 2017 by Natalie Diver
    Oh My Glow Detox: 14-Day Review

    Oh My Glow Detox: 14-Day Review

    I can’t attest to the “pregnancy glow” that Elizabeth Banks’s character in What to Expect When You’re Expecting debunks, but I recently found a natural, raw, gluten-free, and vegan (and baby-free) product that definitely has me feeling aglow.
    I bragged about the TinyTea Teatox not to long ago, and completed it again because I love the balance it brings back to my belly, and I’m a tea-holic anyway. Of late, I tried a 14-day detox powder that is an additive to regular eating and drinking, like TinyTea, but comes with a more extensive set of positive results.
    The Oh My Glow Detox, or OMG for short, is a 14-day or 28-day detoxing powder that you can add to all kinds of foods which you consume daily. I was skeptical of OMG at first because I couldn’t tell if it was a deceitful supplement (ew) or an “eat only this” cleanse (no way), but I’m pleased to say it’s neither! OMG serves as an additive to your regular diet, and simultaneously encourages you to eat healthier. (Keep reading, I’ll elaborate.)
    Kill the Cleanse
    If you saw the word “detox” and were immediately turned off (but still kept reading), let me confirm that OMG is more than a detox; the initial “detox” portion exists to get you used to adding the powder to your meals regularly. Unlike regular detoxes, even TinyTea, you don’t have to stop adding OMG to your diet. It is meant to become a routine of healthy eating and form a habit of including Earth’s more rare beneficial ingredients in your daily cooking.
    Fruit infused water is delicious, but please, please, no more lemon water cleanses! Cleanses are not as healthy for you as the fad leads you to believe. Shocking the body, depriving it of nutrients, and then going back to old habits does absolutely nothing positive to your insides.
    Traditionally, OMG was meant to be added to water for legitimate nutrients. Think of it in terms of how Benefiber works for the body. But, daily intake of OMG with water helps regulate more than merely your metabolism.
    Yes, OMG will help boost you back to normal after a particularly alcohol-induced weekend or a long vacation filled with bad, delicious foods. But, it’s not a cleanse. Cleanses don’t work exactly how diets don’t over time. OMG assists as a permanent healthy habit, not shocking the body for a short period of time.

    OMG is literally the first detox product I’ve found that helps with skin. Sure, I’ve heard of supplements and pills that claim to aid in obtaining clearer skin. But, in the health market, I’ve never heard of a completely natural product hit the shelf.
    I don’t get too many pimples if I don’t touch my face all the time. But, my skin gets flaky and dry around my eyebrows and nose. I pretty much have a bandit mask of dryness on my face, which I moisturize religiously in the winter.
    I stopped moisturizing when I started my 14-day OMG detox. I can’t claim it directly impacts pimples, because again, I don’t get those much anyway. But, I can confirm that my skin appeared far more balanced overall, and I had no irritating dryness. I literally did not moisturize once and my skin felt smooth without itchy flakiness. That’s the first time I’ve ever experienced a skin improvement with a health market additive.

    Belly Balance
    Metabolism seems as simple as eating well and exercising. But, if it were that easy, we’d all have quick metabolisms most of our life. And, all of these belly balancing products wouldn’t exist.
    Bottom line, obtaining a completely balanced diet is nearly impossible in today’s world. We all have good and bad weeks, where we either workout and eat clean every day, or Netflix and chill with some pop and pizza multiple days in a row.
    OMG definitely helped my metabolism set back to regular. It almost felt like a PH balance for my stomach. My belly felt neutral and happy about what was going into it. In return, this also decreased my bloating because my gut was functioning properly.
    A lot of the ingredients in OMG are difficult to find in your average grocery store, especially packed all in one place or product. Plus, the foods I added it to formed a healthy habit I wasn’t even fully aware that I was starting. Again, it’s not a cleanse or an “eat only this for x amount of days” product. It’s a detox to get your body back on track, and then to get used to consuming it along with other nutritious foods regularly to keep your body that way.
    Vitality Boost
    Adding OMG to my morning work week routine felt like taking a vitamin each morning. My body received nutritious ingredients it wouldn’t otherwise have gotten in my breakfast.
    OMG is the perfect detox to start before summer, and to continue on in the warm weather. Why? Smoothies! I always crave my coffee for taste, but OMG increased my attentiveness just a few days after adding it to my daily work week morning breakfast smoothie. My energy level matched my motivation without needing a caffeine boost.
    I wish I would've had OMG when I got my gum graft back in January. I had a smoothie fest because I didn’t want experience the pain of chewing for the first couple of days post-surgery. Oh My Glow would’ve provided me with extra nutrients and energy, which I was seriously lacking on a smoothie-diet.
    While most people know healthy food increases energy, most don’t realize that a nutritious diet also prevents inflammation, which causes depression. Eating bad food is pouring bad chemicals into your brain and system. Poor good chemicals in, and you'll be shocked how much your energy, mood and overall vitality improves. I think the ingredients in OMG assists with this greatly.
    Speaking of smoothies, OMG can be added to more than only water. A huge, unique perk of this detox is how easy it is to add to your diet, because it can be scooped into various yummy health foods you are already eating! OMG truly promotes and encourages an overall healthy lifestyle, which you don’t get from other detoxes.
    The only negative point I have regarding OMG, is that it turned most of my smoothies the same purple color. But, it tipped the scale back over in its favor by introducing me to a crazy amount of new, delicious smoothie recipes. OMG recently created a recipe book as well.
    Not only will you learn so many easy, yummy smoothie recipes when you incorporate this into your life, but OMG actually helped me eat healthier in general because I actively thought of nutritious meals with which I could add in Oh My Glow. Here are some ideas:
    - Smoothie bowl
    Homemade Jam
    - Oatmeal
    Chia seed pudding
    - Baked goods like healthy chai muffins and oat bread
    Homemade ice cream
    As Natalie once posted, "Look inside to fix the outside". Start with pairing a 14-day detox of Oh My Glow with your new healthy eating habit!
    Detox to Routine
    Even though a 28-day detox is obviously more beneficial, I recommend trying the 14-day pack first like I did to ensure you like it. But, again, the goal of OMG is to form a habit of living a healthy lifestyle, and it takes about 1 month (28-31 days) to form a habit.
    As previously mentioned, the other momentous pro of OMG compared to other detoxes is that after the 14-day or 28-day detox you commit to, you can still use it regularly in food. You don't have to stop or take a break; it becomes a daily healthy boost like a vitamin.
    As a society, we have become so obsessed with quick fixes or supplements that replace nutritious foods that we forgot that the best thing with the quickest results for our body are the ingredients nature provides. Join the health culture that promotes holistic, balanced living through Earth’s natural goodness.
    I definitely suggest trying a 14-day detox of Oh My Glow as a natural morning wake-up, a pre-workout boost, a metabolism regulator, a skin balancer, and a daily tool to help you in your personal push to consume a more nutritious diet. Let’s cheers our smoothies to a healthy lifestyle and a balanced body!


    Thank you to the beautiful Mallory Jordan for the review x

    October 01, 2017 by Natalie Diver
    Recipe: Strawberry Tangerine Smoothie

    Recipe: Strawberry Tangerine Smoothie

    Rich in antioxidants and vitamin C, strawberries are part of our amazing Oh My Glow superfood blend and a common ingredient in many smoothies. Not to mention, they taste AMAZING. Combined with targeting and added to coconut water? Even better. 


    Try this:

    8 (or so) good sized strawberries, chopped. 

    2-3 tangerines (peeled and ready to blend) 

    2 table spoons Oh My Glow

    Unsweetened coconut milk to taste + texture



    Blend together and you'll have a heathy, guilt-free, antioxidant packed afternoon snack.

    xo, Oh My Glow team

    August 18, 2017 by Natalie Diver
    Breakfast Fruit Yogurt Popsicle Recipe

    Recipe: Breakfast Popsicles!

    Happy Summer Oh My Glow loves!

    With the beach, pool, boating, and many more fun outdoor activities on our mind, we've found a perfect way to enjoy an on-the-go breakfast that's good for you and will help keep you cool during these hot days :)

    The best part? All you'll need is a popsicle mold, yogurt, sliced fruit, and a freezer!


    • Start with the yogurt (we used vanilla, but go on and experiment!). Add a layer to the mold as a base. 
    • Next, add in your fruit slices (the closer to the edge of the mold they are, the more they will show through and look nice).
    • Glaze over with another layer of yogurt 
    • Put into the freezer and serve when frozen! Now You have HEALTHY frozen yogurt pops!


    *Dip into granola or add granola to the mix for an extra yummy (and healthy) way to enjoy!

    **Boost the nutrition and taste by adding in 2 tbs Oh My Glow to your mold!


    XO, Oh My Glow Team



    June 26, 2016 by Natalie Diver
    Coconut Berry Detox Smoothies

    Coconut-Berry Detoxing Smoothie

    Summer's here! What's better than cooling down with an ice-cold smoothie? A good-for-you smoothie, that's what! This one is loaded with antioxidants, vitamins, and even some protein! And even better - It's super simple and FAST to make, which we all have time for!


    Here's the recipe:

    - 1/2 cup blueberries 

    - 1/2 cup strawberries 

    - 2 tbs Oh My Glow 

    - Chia seeds (to taste -- we added 1 tbs)

    - ~1 cup Coconut milk (to taste/texture again, it's up to you!)

    - 1 tbs honey for sweetness (again, add to taste)

    - ice to taste/texture 


    *Try substituting the fruits for a tasty new flavor! (Strawberry-banana, Mango-pineapple, Blackberry-mango, etc)

    **Boost the protein by adding in a protein powder or a greek yogurt of choice!


    xoxo, Oh My Glow Team

    June 20, 2016 by Natalie Diver
    Exercises To Add To Your Workout

    5 Exercises You You Need to Add to Your Workouts

    Happy #MOTIVATIONMONDAY loves!


    Today we're talking fitness! We all know how important regular physical exercise is to our mind, body, and overall health. We've come up with a list of 5 exercises that we're willing to bet YOU aren't incorporating into your workouts, and you should for optimal results. 

    1. Dead Lifts (Back days): While cardio, legs, and biceps are great workouts to keep in your regimen, we suggest adding 1 back day per week. Your back is going to be similar to your core, the better strengthened and conditioned it is, the stronger you will be. Fun fact: Adding in regular back exercises to your workout regimen will actually help to RELIEVE constant back pain by strengthening the muscles that ache. 

    2. Bench Press: YES, this IS important ladies and gents! Chest workouts are not just for men! Ladies, if you leave these essential muscles untrained you are actually setting yourself up poorly for the other muscle groups you are training! This could lead to muscle strains, unbalanced/disproportioned muscle tone, and most certainly weaker muscles than if had you trained them. Fun fact: Training your chest muscles will actually HELP you train your other upper body muscles (biceps, triceps, etc).

    3. Squats: Here's why they're important: We all want strong glutes! Want that nicely shaped, toned, and shapely back-side? Squats will help you get there! Don't skip out on these because they're difficult, CHALLENGE yourself to complete these at least 1x per week to help achieve your best back-side yet.

    4. Push ups: UGH. Dreaded push-ups. But YES they are important, and YES they are valuable. Not only do they help to tone and strengthen your arms and chest, but they also help increase core strength (Hello, six-pack!) Add 3 sets of 10 into your routine at least 1x per week

    5. Stretching: OK-so this isn't an official "exercise" move, but it IS incredibly important to your workout routine. After a great workout, stretching your muscle groups out will help promote recovery and flexibility. It is also a great way to warm-up before a workout session. Try adding 5 minutes in at the end of your workout this week and see what a difference you feel.


    xo, Oh My Glow Team


    June 20, 2016 by Natalie Diver
    Coconut Oil Uses

    We're LOVING Coconut Oil! Here's Why:

    Hello Beauties!

    Today we're talking why we are absolutely LOVING coconut oil! Unless you've been completely living under a rock as of late, chances are, you've heard about the many ways you can incorporate coconut oil into your daily routine, and trust us, there are MANY. 

    Here are some of our faves!

    1. Use as a healthy substitute for butter, margarine, and other cooking oils. This is perhaps the most practical way to incorporate coconut oil into your lifestyle because it is incredibly simple and easy to do. Coconut oil is a GREAT substitute for those with food allergies. Need to cut out dairy? - Use this in place of butter. Need to cut out soy? (Found in margarine spreads and aerosol non-stick sprays) - Use coconut oil! We've found that using it in place of these foods does not sacrifice taste and is much better for us on the inside :) 

    2. Use as a topical skin treatment. From lotion to fighting skin infections, coconut oil helps with just about everything skin-related. It is an excellent moisturizer (a little goes a long way!) and is effective in aiding skin conditions like eczema, psoriasis, and even yeast-based infections. *Add to a mix of honey and cinnamon for an amazing face mask*

    3. Use as a deep conditioning treatment on your hair. Add into wet hair, throw on a shower cap, let sit for desired time, rinse out, and woohoo! Moisturized locks! 

    4. Use as a moisturizing sugar scrub. Ok- so this one's not ALL coconut oil. But, mix equal parts sugar and coconut oil and use while showering to exfoliate and moisturize all in one! *Add in an essential oil of your favorite scent to boost the awesome-ness of this* 

    5. Add it into your diet to help curb your appetite and aid in fat burning. This goes hand-in-hand with the food substitutes we mentioned in #1, but further than that, coconut oil has been known to help burn fat faster since it contains fatty acids that pack a powerful punch on your metabolism. In addition, these fatty acids found in the oil help keep you feeling "full" longer than other foods. 



    So go on and give it a try! With all of the benefits we mentioned, plus MANY more out there, what have you got to lose?


    Have a fabulous week loves!

    xo, Oh My Glow team


    June 14, 2016 by Natalie Diver
    How To Deal With Stress

    How to Tackle Stress and Boost Productivity

    Happy Friday loves!

    Glowing from the inside out is our mantra here at OMG Detox, so we've put together a post focused on helping YOU get glowing from the inside out by managing your stress and boosting your productivity!

    Let's face it, we live in a hectic world where everyone needs something done NOW. Stress levels are at an all-time high, time seems to magically just disappear, and there are simply NOT enough hours in the day to accomplish what we need to get done. 

    Whew. I'm exhausted just typing that!


    So here are some healthy tips aimed at helping you manage your stress level while boosting your productivity :) 

    1. Invest in a really good planner (and use it!)

    Nothing hurts productivity quite like not knowing which project to tackle first, so organization is KEY in combatting overwhelming amounts of tasks. You'll want to jot down all of your tasks and organize by importance level and time sensitivity to make the most out of it. We suggest finding one with space to write down thoughts, takeaways, goals, etc.. That way they are easily referenced. We've found the hardest part about starting a planner is sticking to it, so we suggest having a sort of accountability partner to help you stay on track PLUS, finding a planner designed in a user-friendly way for YOU and how YOU work. 

    2. Get into a routine (and stick to it!)

    Starting off your day with a routine helps to keep you on track to reach your goals. It basically is your secret to a successful day. Here's a few ideas:

    • Don't pick up your phone 1st thing in the morning! Use that time to actually wake up and prepare yourself for the day- even if it's just 5 minutes of stretching or yoga
    • Start and stick to a skin care routine - stress and exhaustion can have bad effects to you skin, so by starting a routine or regimen, you'll be sure to be proactive about nourishing your skin--PLUS, it feels super nice to have a clean, fresh face to start the day :)
    • Add in a nutritious breakfast so you can fuel your body for the rest of the day. We suggest adding 2 tablespoons of Oh My Glow to a super-food smoothie filled with greens and protein to start your day strong and focused.

    Once the morning routine is completed, you can move along with your to-do list in your planner :)

    3. Take care of your body

    Stress from having too much work to do can really take a toll on the body's health (inside and out!) Not only can it leave you with acne blemishes, dullness, and heavy under-eye bags, it can also play a key role in how your immune system functions. Making sure you are putting the right foods and nutrients into your body (even when super busy) helps your body to help YOU fight and tackle stress. 

    4. Take some time off! (Really)

    We all need time to "step away" from whatever project or work we are putting so much time into. Honestly, your focus cannot remain at 100% all day long on one project. Studies show that the brain (a muscle) actually gets tired from continued stress! Taking a break every 50 minutes or so will help you to re-focus on the task at hand and help ensure your hours spent on your work are the most productive!


    And for added stress relief: IT'S FRIDAY! Woohoo!

    xx Oh My Glow Team