build your own apothecary

(every month receive one container of our hand selected, hand processed, and full - of - healing medicinal herb) 

With herbs that are grown:

+ with 
beyond-organic practices



Full Body versus Split Routines

Deciding whether to do a total body workout or split up your muscle groups and body parts throughout the week? Learn more about pros and cons in this infographic.

By Megan Flanagan

#strength #strength training #megan flanagan

Training for an Ultra

Where are our runners at?! Watch this video to hear Kelly explain how much training is needed for an ultra.

Here are the general minimum guidelines for training for an ultra depending on the distance:

50k/50M: 6 hours per week for 3 weeks starting 6 weeks from your race (usually the 3 weeks prior to a 3 week taper)

100k/100M: 9 hours per week for 6 weeks starting 9 weeks from your race (usually the 6 weeks prior to a 3 week taper)

There will be individual variance (as always), as you could get by with less or you may need more, but this is a great place to start if you’re wondering how much time you’ll need to dedicate to ultra training.

By Kelly Lutz

#running #training #runner #kelly lutz #ultra

TMJ roll out

Do you hold tension in your jaw? Do you hold tension in your neck? Often times tension in the jaw can create tension down into the neck. Try this short, sweet and GENTLE roll out of your TMJ area.

By Kerry McGinn

#mobility #kerry mcginn #tmj

Reading ingredient lists

The ingredients you put into your body matter. Do your health a favor and watch for these red flags. Unfortunately the food industry in our country isn’t putting our health as a priority, so we need to learn and do the work.

One way to avoid crappy ingredients? Eat whole foods that don’t have food labels!

Read the blog for more info on this topic!

By Michelle Bilinski

#nutrition #poplar and spice

Pull-up Improvement Guide

Looking for ways to improve your pull-ups or get your first one? Try out this template as a guide to improve your pull-ups within 30 days!

By Megan Flanagan

#training #strength training #megan flanagan #pull up

What is your word for the year?

My favorite thing to do each year is picking a word to focus on and pray over my life. I’m not anti-resolution, but this helps me set good intentions for all of my goals.

For 2022, I couldn’t choose between simplicity and connect, so I picked both! Click here to read more!

By Michelle Bilinski

#mindset #habits #poplar and spice #resolution

Are you ready to sign up for an ultra?

Many have asked me how to know if they’re ready to sign up for an ultra.

In my opinion, it boils down to 2 things: desire and time.

Do you want to run an ultra? If the answer is no….. then I’m not really sure why you’re asking the question. So then it becomes do you have the time (both weekly and overall) to dedicate to training for an ultra?

If the answer to both of these questions is YES, then (generally speaking) there’s no reason you aren’t ready to sign up for an ultra.

By Kelly Lutz

#running #training #runner #kelly lutz #ultra


If you want bolder shoulders, listen in as Em talks about how to build them!

Click here for more from Emfit Challenge

#emfit challenge #strength #strength training #upper body #shoulders