Have You Subscribed Yet? Subscribe To iwantwellness.co For More Great Stuff From Me!

Hi, All! I’m excited to see you new followers to iwantwellness.co. I’m so glad you’re really enjoying my posts, yay! And as always, thanks for supporting me=)

Did you know that you can subscribe to iwantwellness.co, and receive so much more? Subscribers will get weekly wellness emails with all kinds of great tips, wellness Oven-Roasted Diced Potatoes (2)ideas, recipes, and more.

Also, just for subscribing, you’ll get a delicious gluten-free, soy-free meal plan sent right to your email. It even has a dairy-free option!

To subscribe, visit iwantwellness.co and wait until you see the bright green pop-up box. Type in your email and that’s it, you’re subscribed!

I have a new book coming out and as a subscriber you will get all the details first. You will also be eligible to win this new book (along with previous books) whenever I have giveaways! Make sure you subscribe today=)

We’re Going On An Adventure

Otherwise known as our life. And we leave in less than two weeks! (Actually move from our apartment in South Florida to become gypsies, digital nomads, or like I like to call it, Airbnb’ers!)

I can hardly believe it. What once was a thought of, talked through, pipe dream is fast becoming our reality, and I cannot wait to tell you about it.

First things first, a little about my story. My hubby and I are anything but traditional. We moved and lived to Panama for 6 months early in our dating life. We came back and got married on the sly. And then, once we were back (home,) Nick found himself his dream job and we left and moved to Florida.

And today, we are coming up on almost three (HOT) years in Florida. It’s really crazy how fast it went. Wow.

And now, we’re on to the next!

sunrise-182302_1920
Wisconsin

We plan to spend most of August and September back home (in Wisconsin,) almost all of October traveling, November back here in the Florida life and by Christmas we will be to my mom and step dad’s in Arizona. Whew!

From there, we plan to spend most of  2019 on the west coast. We have lots of love for California, Washington and Oregon, and are excited to visit new states and areas, too!

The end of this year will go fast and there are so many things I am looking forward to. A Brewer’s game back home, seeing friends and family, walking on the lake path in Lake Geneva and my favorite egg rolls ever are just the beginning.

Maybe I should back up and preface all of this with, both my husband and I have the ability to work remotely. Travel and seeing the nation (and the world!) is on both of our hearts and with the remote work option, neither of us can say exactly where we want to live “forever” or where we want to be even for now. We want to see, and be, in it all!

We talked about this life, this dream, this possibility..all the way back when we lived in Panama. Truly, that feels like a long time ago. It’s crazy how much time has passed, how many things have changed, and all that has happened to us in the last five years.

And now, we both are in completely new professions that hold our passions and allow us to live out our other passions, too, like spending time with our people and traveling. old-1130743_1920

Life has not always been easy and sometimes, it still isn’t. But things happen and you have to be flexible, and be as positive and patient as you can!

I am so excited. It’s hard to believe. But for now, I must go. I need to pack my life, my place, and my suitcase! (We’re off to Vancouver Canada at the end of this week for 10 days,) and we move three days after coming back. Oy! Oh yes, and don’t forget about that work life, too!

Thanks for reading and do me a favor and put in a prayer for us! Life may not have turned out like we “wanted it to,” or even how we thought it would. But that doesn’t mean it hasn’t turned our exactly how it was supposed to.

I can’t wait to share this journey with you and all of my continued love for natural everything, delicious food, God, workouts, friends and family, travel and everything else Emmy!

XOXO

Triple Decker Run Sandwich with Cardio Leg Circuits

A what? Well first you run, then you do some leg moves, then you run again, more leg moves, and you finish with more running. A Triple Decker Run Sandwich with Cardio Leg Circuits.

These kind of circuits are tough and after just doing this workout today late morning for the first time, already I feel sore.

Triple Decker Run Sandwich with Cardio Leg Circuitspexels-photo-601177

Pond Run (1/3 mile)

  • 10 squats
  • 10 lunges              X 3 SETS
  • 10 leg lifts (to the side)

Pond Run (1/3 mile)

  • 10 dead lifts (8 lb weights)
  • 10 one-legged squats              X 3 SETS
  • 10 leg lifts (to the back)

Pond Run (1/3 mile)

For pictures of the moves, you can check out this previous Cardio Legs  workout. This workout is tough but feels great.

Have you worked out today? Everyday is a great day to get in a workout! Let me know your favorites=)

Workout of the Day: Quick Back Circuit

This workout feels good and is quick and easy. Grab a pair of dumbbells, anything under 10 pounds, and get started.

Here’s your speedy video for the moves and form=)

dead lifts X 10 reps X 4 sets

back flies X 10 reps X 4 sets

bent over rows X 10 reps X 4 sets

I used 8 pound weights and was able to get through the moves 5 times! I also did some planking afterwards. Did you workout today?

Here’s my wellness tips book for more on how to stay well:

Workout of the Day: Biceps and Triceps

I know I may be the minority, but I love working out. In college, I always had a gym membership (to an amazing gym for next to nothing-thanks college!) and I still do, just now my gym is packed and full of silver-haired people (no thanks South Florida HAHA.)

You can find me doing yoga, circuits, heavy lifting and especially walking, when weather permits. For this workout, I wanted to do a quick and easy circuit. Use light weights and lots of reps for these moves.

This sped up video shows you all the moves!

Bicep curls (to the front)  X 20 reps X 3 sets

Bicep curls (to the side) X 20 reps X 3 sets

Two-handed tricep extensions X 20 reps X 3 sets

Alternating hands tricep extensions X 20 reps X 3 sets

Use 5 pound weights to start or whatever feels good to you. If you can, use 8 pound weights but keep it under 10.

This lighter weights higher reps workout is very “girly,” but I love it. As much as I would rather be heavy lifting, these types of workouts feel better to my body. Did you workout today?

For wellness tips and ways to be healthier, so that you don’t have to workout so much, check out my book!

Our First Cruise, and Why I’m so Excited

When you’re living in a touristy, beach town like Delray Beach, FL, you really have to take in everything that’s around you. When Nick and I first moved here, there were so many new and fun things to do and places to visit. We were always on Groupon looking for fun adventures, wine and beer tastings, and things to do for day trips.

It’s over two years later, and we’ve done a lot. Parks were walked in, drinks were had, IMG_20160814_103155and exploring was done. One of my favorite things was Devil’s Millhopper State Park. I loved that it was a hilly hike and the different views (from forest to rainforest) you got to see on your way down into the sink hole.

There are some things we knew we wanted to do before leaving South Florida, that we haven’t yet done, and a cruise was one of them. Neither of us have ever been on a cruise and I am definitely so excited.

Why I’m Most Excited

This is the thing though, and I know it will make you laugh. The number one, most exciting cruise thing I cannot wait for is the complimentary room service! And probably not for what you’d expect. I want to have a fresh fruit plate in my room at all times, HAHA. (But so serious.)

Isn’t that the best? Totally me though. Of course I have already thought of and “planned out” what to have and such for wellness purposes. Because, well you know me. Anyhow, beyond my excitement for a constant fruit plate, there are so many things I look forward to!

The Best Parts

  • countless activitieslittle-palm-island-resort-spa-little-torch-key-florida-keys-florida-103523-2
  • our first stop is Key West, another Florida must see that’s on our list
  • I can only imagine the gym is amazing, sprawling and state of the art- Yay!
  • Our last stop is Cozumel, Mexico and Nick told me he wants to hike the ruins, double- Yay!
  • since it’s our first, I’m glad the cruise is only four days, in case we don’t like it (js)
  • According to what I read, there are comedy shows, stage shows, a rum bar, a tequila bar and a DJ to top it all off

The View

If these aren’t enough reasons to be excited, we are also staying in an ocean view room. How gorgeous will that be?!?

Do you have vacas or trips coming up? My wellness book is chock full of tips for anyones busy lifestyle, especially on the road. Click on the book and check it out!

 

Have You Subscribed Yet? The Sooner You Do, The More Great Stuff You’ll Receive!

Hi, All! I’m excited to see all of you new followers to iwantwellness.co. I’m so glad you’re really enjoying my posts, yay! And as always, thanks for supporting me!

Did you know that you can subscribe to iwantwellness.co, and receive so much more? Subscribers will get weekly iwantwellness emails with all kinds of great tips, wellness Oven-Roasted Diced Potatoes (2)ideas, recipes, and more.

Also, just for subscribing, you’ll get a delicious gluten-free, soy-free meal plan sent right to your email. It even has a dairy-free option!

To subscribe, visit iwantwellness.co and wait until you see the bright green pop-up box. Type in your email and that’s it, you’re subscribed!

I have new books coming out and as a subscriber you will get all the details first. You will also be eligible to win this new book (along with previous books) whenever I have giveaways! Make sure you subscribe today=)

Leave any questions in the comments!

Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one.

What Happened to all the Resolutions?

I know, it seems I’m late to the game..but it’s not true! I’ve been thinking about and working towards my “resolutions” and goals already this year. But I have a question..

dodo-model-news-two-column.jpgDid anyone see resolutions made publicly this year? It’s almost as if resolutions are going the way of the dodo.

I mean, I know statistically we “give up” on the years goals before January is even over. Or we don’t want to make them because we don’t want to fail..but this is the thing. If you aren’t trying to better yourself, you’re getting worse.

I know it’s hard (and scary sometimes!) to make and set goals and keep them, it is for me. But I’m going to try anyhow!

Because resolutions don’t have to be life or death. Or if you don’t do it, you fail. Or if you miss one day, one time, one extra, then you didn’t do it right. No, that’s not the point of it.

~The definition of a resolution is the firm decision to do or not to do something.

~And the definition of resolve is to find a solution or to decide firmly on a course of action.

I like resolve better, instead of a set in stone, unmovable decision you can make a plan that remains flexible but with an equally great end goal.

So for me, resolutions are out and resolving to do things in my life, is in. Is it the same thing? Maybe. But I don’t mind a good plan of action.

I’m excited for 2018. A year better than the last and a year of moving forward. And I’m excited about the things I have chosen to resolve to do more, too.

This year, I resolve to:

pray more.Cross-Image

First, I want to pray more. My faith has grown stronger with each passing day and I want more. I’ve been reading my daily prayer book with quick devotionals, I downloaded a Bible app that sends me short devotionals each day and I’m getting caught up with my Cindee devotionals, too, and it feels good.

stretch more.

I want to do more yoga, too, but my stretching is so essential! Working and sitting a lot is so terrible for you. I love to stretch during shows or during an at-home movie. It feels so good to stretch after a workout, too. I’m aiming for 3 times a week.

eat better, more.

I love to eat healthy, so I guess I’m blessed with that. But I also love snacks, drinks, wine, cheese, and coffee…all things I should cut back on more. I did have a coffee this morning, but no wine last night. Getting better already, LOL.

skip caffeine, more.66e40ec49ba9ca439d205f9018a2ac02.jpg

So, I recently tested for allergies and intolerances and it turns out, I’m highly sensitive to caffeine. I like tea and have drank coffee for years and like dark chocolate more then milk chocolate, too (dark has more caffeine.) Anyhow, I got this result less than a month ago and I remember feeling sad!

The first reason, I love coffee! And as a writer I feel it a right of passage, to brew and consume my morning cup. Plus, anyone who has had a caffeine headache (me,) never wants one again. But it turns out, I don’t miss it too much.  I had a tea a couple of days, a coffee a couple of days, and have had nothing some days. Yay! And knowing I shouldn’t have it motivates me not to, so it’s working out already.

read with my hubby, more.download (1).jpg

Nick really loves to read and while I do, too, it isn’t something I want to do for hours everyday. But the thing is, he does. I want to indulge him more in reading this year. I can read more and he loves to read together (but separate,) so I want to do that more with him.

So there you have it. There are lots of other things I want to do this year, more butt workouts, being one of them. (Did one today, yay!) And to be the best wife and friend that I can be, of course.

The thing is, there is plenty of time in the day, you just have to do it right. You just have to make it happen and fit in things when you can. And remember, small changes along the way make such a difference=) So, with that being said, go out and do it!

Hope 2018 is treating you well so far, and that you have resolved to do some awesome things with yourself this year, too. Please share and have a great day XOXO

Do you want more wellness this year? Subscribe to my site (this is different than following!) You will get a free gluten-free meal plan, more freebies and weekly wellness emails, too! Got to iwantwellness.co and wait for the bright green popup and enter your email=) Leave comments with questions!

Do you want to cook more this year? You just have to check out my books! Whether you want more vegetables, healthier sweets, or more dinner ideas, I’ve got you covered!

Want a paperback copy? Reply in the comments and I’ll send you one.

For more wellness this year, check out my wellness book with healthy tips for everyone. Busy at home or on the go, the tips work for us all=)

To All My Followers- Subscribe to Enjoy All That iwantwellness.co has to Offer!

You already know and love the great stuff iwantwellness.co shares as a follower, but as a subscriber, you will get so much more!

As a subscriber, you’ll receive:

  • a free gluten-free meal plan (with bonus breakfast and dessert recipe) just for signing up
  • an additional freebie (for signing up)
  • weekly wellness in your inbox on Wednesdays (variety of tips, topics and some recipes)
  • and you’ll know about everything that’s coming at iwantwellness.co!

To subscribe:

  • go to iwantwellness.co
  • watch for the bright green pop-up box
  • and fill in your email

That’s it! If you have any trouble, comment or email me at emily.rokke@gmail.com and I will be sure to get you set up and subscribed.

Thanks for reading and for your support! I can’t wait to see what this next year brings, but whatever it is, I will be sharing it all with you!

Happy Holidays, Merry Christmas, and Happy New Years to you all! XOXO

New Layout and More Categories, Come Check it Out!

I’m so excited for you to see and visit the new emmyrokke.com! The layout is sleeker and sharper and the navigation is smoother. It’s pretty great.

There are new sections for easy to find recipes and more natural content, too. You can still find the best of the old stuff, but the new stuff? You’re going to love it.

cropped-blue-twitter-header03.jpg

New Layout

The original look of emmyrokke.com was my first stab at a blog and website. I will remember it fondly but I’ve really wanted to redo and update it. And it’s here!

The white and blue really sharpens its look and brings a new energy to the page. It feels great to me! What do you think? Do you love the new layout?

New Navigation

With so many different recipes, I wanted an easy way to have every recipe you wanted right away. In addition to the simplistic breakfast, lunch, and dinner, I’ve added dairy-free, gluten-free, Paleo, and Vegan sections.IMG_20171007_110349 (1)

There are also vegetables, fruits, and meat selections to choose from. As always, everything on emmyrokke.com is soy-free and healthy yet indulgent. Anything I left out you want to see? Let me know in the comments!

New Categories

So many of my recipes are “diet specific” and, as such, I added more categories for easy ea8da8da97a6a4026e42fa4716b6dc5baccess! I also added in some non-food new categories.

For the food, you can find sections for dairy-free, Vegan, Paleo, Gluten-Free, and more generally, fruits, vegetables and meats. Along the right side bar you’ll see every category.

Beyond food, there is now a section for everything essential oils and “What I’m Reading.”

Last but certainly not least, I added a section for “Scripture of the Week.” My faith is the strongest it’s ever been and I want to share things I love and why I love them.

So, that’s that! I know you will love the new sections that I’ve added and that everything is easier to find! Is there anything else you want to see on emmyrokke.com? I can’t wait to hear how you feel about the new site!

Happy Tuesday!