Survive Cold Season Without a Sniffle!


Shots, shots, shots!


Nobody’s got time for cold and flu season! Feeling under the weather can be a major bummer and derail your workout plans. As a Tone It Up Nutrition Plan member, you receive the nutrients you need to keep your body strong all year! But sometimes, your immune system just needs a lil’ boost. When you feel sniffles, a headache, or fatigue coming on, we’ve got just the thing to knock sickness out cold…. shots!!  You heard us, girl. Now line up your glasses… it’s 5’clock somewhere! ;)



Cold Buster

Feel better FASTER with this shot! Garlic and oregano oil are natural antibiotics that help fight any bugs in your system. In fact, studies have found that the compound allicin found in freshly chopped garlic has antiviral, antibacterial, and anti-fungal properties to help fight ALL types of colds! Plus, the cayenne in this recipe will boost your metabolism and increase your body’s internal temperature to assist in the battle!

This recipe makes 1 serving. In a food processor, blend the following~

1/4 tsp. oregano oil
1/2 lemon, juiced
1/4 tsp. cayenne
1 clove garlic, minced
1/2 tsp. honey
Pinch of Himalayan salt



Stay Well

If everyone else around you is coming down with the sniffles, whip them up a batch of the Cold Buster, then make THIS shot for yourself! Ginger and turmeric are well known for their anti-inflammatory effects. Turmeric contains a compound called curcumin, which is touted for anti-microbial and anti-bacterial properties. Plus, studies found that adding black pepper actually increases your body’s ability to use curcumin by 2000%!

This recipe makes 1 serving. In a food processor, blend the following ~

1/2-inch ginger, minced
1/2-inch turmeric, minced
1 oz. apple cider vinegar
Pinch of black pepper



Sweet Dreams

Sometimes all you need is a good night sleep to boost your immune system and feel refreshed the next day! Research has found that cherries are one of the only food sources that naturally produce the hormone melatonin. It helps your bod regulate sleep and catch some zzz’s. Potassium in bananas also puts your muscles in relax mode.

This recipe makes 2 servings. In a food processor, blend the following ~

1/2 banana
4 oz. unsweetened cherry juice


Staying well and avoiding colds all year requires a healthy bod! Join the Tone It Up Nutrition Plan for thousands of recipes using all the nutrients to keep you happy and healthy!





  1. Been feeling worn out lately and this was the perfect post to read today. Thanks ladies!

  2. Thank you so much for these recipes! I’d like to see more anti-fungal recipes. As women we see some embarrassing things happen with our body from time to time and I must say I am thankful you’ve answered one of my prayers by offering a solution. Thank you!

  3. Is there a brand of oregano oil you recommend? I’ve been having a hard time finding a good brand that isn’t just therapeutic grade oil.

  4. Does anyone know what the fresh to powdered swap amount would be for the turmeric in the Stay Well shot? I can’t ever seem to locate fresh turmeric.

  5. I have been trying to find oil of oregano, is therapeutic grade considered food grade? can you recommend a brand please :-)

Leave a Reply