Long Weekend Recovery FUEL

Long Weekend Recovery FUEL

Good afternoon!

Happy Monday! (Don’t hate me for that)

If you indulged in a lot of cocktails, beer, ciders and wine this weekend…and perhaps got a bit dehydrated, under slept and ate less-than-nutrient-loaded foods, then it’s time to get the JUNK OUT OF YOUR TRUNK* and GET FUELLED!

*By that I mean the toxins jamming up your insides.

It’s time to release the toxins that kept you stuck on snooze this morning, and wake up feeling excited, rejuvenated, and ready to seize your day the FUELLED way ASAP.

In a delicious way of course.

Tap into an unlimited source of energy as you feel light, powerful & unstoppable with the NUTRIENT-LOADED smoothies I’m sharing with you below, a good night’s sleep, and a massage from Teresa.

Besides the smoothies, I also highly recommend taking a good probiotic today (and every day really), Vitamin D3+K at a dosage of 5000 IUs, selenium, zinc picolinate and a high quality fish oil supplement or Udo’s Oil.

Advanced level supplementation here would be adding a green powder to your water – Spirulina, Chlorophyll or Cracked-Cell Chlorella (all broad spectrum Superfoods) and adding vitamin C loaded Camu Camu powder to your smoothie or green juice (see note below).

Getting a good sweat going in an upbeat walk, gym sesh, run, jog, dancing 20 minutes in your living room, or flow style yoga would be fabulous too (you don’t need to push it to an hour, just 20 minutes is fine). And a dip in the ocean, 20 minutes or longer. A big thing for me is a very big, solid midday lunch with a lot of grass fed meat and veggies. Then take it easy and very light on the dinner – or skip it altogether (but add the quantity of food you would have had into your lunch so you’re not hungry later) – so you can finish digesting early and ensure you’re properly detoxing when you’re sleeping. HYDRATE A LOT. If you have access to a bitter green juice from OM Juicery, Devil’s Isle, The Loren, or Village Pantry – get that. I always get green juice in addition to my nutrient-loaded smoothie when I feel like I need a boost.

Alcohol (a neurotoxin), dehydration and erratic sleeping patterns put the gut, brain and overall human body out of alignment and further away from optimal health.

You may have jitters, fatigue, anxiety, depression, feel like crying, or have a strong and compulsive desire to drink alcohol again over the course of this week.

I like to say it’s a good strategy to be mentally tough this week and not to fall into your emotions too much until you clear what’s jamming up your insides.

What you eat/drink and how you sleep definitely affects your MOOD.

Tell your body: “This (depression, anxiety, fatigue, compulsive desire to drink again) is likely the result of the toxins in my body and the misalignment I’m in right now. If these mental health issues persist past this week, after I’ve FUELLED my body day in and day out with nutrient rich foods, got good sleep, hydrated and abstained from alcohol, then I will 100% look into getting mental health support for the symptoms I’m experiencing. If my mental health symptoms go away and I feel happy and healthy and normal again after a week of taking care of my body, I will know that I just needed to clean up on the inside – on a physiological level.”

That said – Please get a therapist regardless!! I’m a huge believer in having a regular therapist you see routinely throughout your lifetime. I see my therapist once a month and she is AMAZING. I’ve enjoyed all of the mental and emotional health benefits that come with seeing a good therapist since I was 28 years old – and BENEFITS is definitely the word here! – it’s been worth every penny I spent. I have also spent over $25K in subject matter coaches in the past 10 years – another excellent investment.

All that to say, I hope you’ll consider having a regular therapist you see (and make sure you interview the heck out of them so you know you respect them and you’ll be getting RESULTS), but your mental health symptoms after Cup Match Long Weekend may not be a reason for alarm unless symptoms persist after you’ve fully restored your physical body to it’s healthy state.

Again – What you eat/drink and how you sleep affects your MOOD.



These recipes will do the trick!

FUELLED Liquid Sunshine Smoothie

Did you know that kiwi has more vitamin C than oranges? 🍊

Makes a “blenderful.”


2 whole, organic oranges (organic ones are just more fragrant, but conventional – ie. not organic – is OK here), peeled
1 whole, organic pink grapefruit (you can use conventional), peeled
1.5 – 2 cups of frozen bananas (can be fresh if you don’t have frozen)
1 whole kiwi, peeled
Top off the blender with water


Blend all of these awesome ingredients in a blender until they are smooth and creamy, thick and bright pink/orange with a bit of green. Add water if it’s too thick until you get your desired consistency. Serve immediately but stays fresh for 3 days in the fridge. Top with sliced almonds and ground up flaxseeds or chia seeds. Enjoy!

FUELLED Total Daily Detox Smoothie

The ultimate daily detox! Supports healthy liver tissue, liver metabolism and so much more. Helps release toxins and heavy metals from the body.

Makes a “blenderful.”


1.5 cups frozen bananas
1 organic or local red beet (raw), washed and sliced into pieces
1 cup or more organic beet leaves, organic baby spinach leaves, or organic kale (leafy greens!)
1/2 peeled grapefruit (you can also use lemon, lime or orange, but it has to be citrus)
1 whole stalk of organic celery
½ cup of frozen tart organic red cherries
5 prunes
½ cup pineapple juice (I like Dole from a can) or grapefruit juice (unsweetened!)
1.5 cups water (or until you reach your desired consistency)


Blend all smoothie ingredients in a blender, pour into a mason jar, top with toppings, and enjoy immediately. Stays fresh for 3 days in the fridge. Enjoy!

FUELLED Vitamin C Fiesta Smoothie

This one is loaded with a WHOPPING 800% or more of your daily intake of VITAMIN C (from whole food sources!).

AND it was rated the favourite of my 5 newest smoothie recipes unveiled in the May VITAMIN C FIESTA BY THE SEA Smoothie Masterclass – so don’t judge by the ingredients!! 😉😎

Makes a “blenderful.”


1.5 cups fresh or frozen organic strawberries (a “Dirty Dozen” item!)
1.5 cups frozen bananas
1 whole kiwi, peeled
1 whole, organic orange (organic ones are just more fragrant, but conventional is OK here), peeled
1 organic red bell pepper (another Dirty Dozen item!)
2 large leaves of organic kale
1 cup pineapple juice (we used Dole from a can, non-GMO, not from concentrate)
Water to thin it out to your desired consistency
*you may add a red hot chili pepper for added metabolism boosting and detox action!


Add a handful of raw nuts (almonds, walnuts, cashews) and seeds (chia seeds, flax seeds, hemp seeds, etc.) on top of the smoothie for added plant protein, minerals, vitamins, fibre and to really feel FUELLED, satisfied and optimally full for hours.


Blend all smoothie ingredients in a blender, pour into a mason jar, top with toppings, and enjoy immediately. Stays fresh for 3 days in the fridge. Enjoy!




Our Gorgeous FUELLED Health Goddess & CoFounder Teresa Perozzi is back on island for a limited time and she is booking up fast for her incredible, healing and powerful sports and deep tissue massages!


BOOK her on WhatsApp: 505-0399

A deep tissue sports massage is just another way to Seize the day the FUELLED way! 🏆




Give your body a HIGH PERFORMANCE, FUELLED BOOST this September in our FINAL SMOOTHIE MASTERCLASS OF THE YEAR! Expect an awesome afternoon 🌪 filled with practical nutrition tips and smoothie making and tasting! 🥤

Our absolute favourite breakfast – we call it our “whole food multi-vitamin” – in this Masterclass, you’ll be making innovative, nutrient rich, energy enhancing, cell optimising, immune boosting smoothies! They pack a punch! 🥊

We’ll use POTENT AND POWERFUL ingredients and you’ll discover how to recruit their powerful nutrients and positive effects to significantly enhance your ENERGY, HEALTH, PRESENCE & PERFORMANCE!✅📈🚀

This 2 hour long Masterclass is HANDS-ON (you make the smoothies!) and a lot of fun with music 🎶🎵, props, teamwork and tastings of course, whilst maintaining the core message that nutrient-loaded foods will not only FUEL-UP your health and POWER-UP your life, but will taste incredible too. 😋

We bring all the ingredients, aprons, gloves, blenders and, afterwards, you will receive a recipe & instruction handout so that you can make the same magic again at home! 🌟

Taught by Certified Integrative Nutrition Health Coach & Consultant, Private Chef, Author, Wellness Warrior and Creator of The Energized Executive (TM), Agathe Holowatinc.

This is an in-person class. Virtual sessions are not available.


🌏Smith’s Parish
🗓 Saturday, September 24, 2022
⏰ 2:00 PM – 4:00 PM
💰 $69 per person
📩 RSVP + PAY: REPLY TO THIS EMAIL / email coach@fuelledlife.com
✅ Limited Spaces Available!! This class will SELL OUT. Book your SPOT! —> we are half way sold out and it’s only August 1st.

🎁 Makes a great gift.

Please note: Grapefruit (organic) will be used in several smoothies; if this interferes with your medication, or if you strongly dislike grapefruit, then this may not be a suitable class for you.


If you’re interested in high performance nutrition, you should reach out to me to chat about The Energized Executive 16 Week Supercharged Nutrition RESET I’m launching September 1st – just reply to this newsletter or email me at coach@fuelledlife.com. I would love to speak with you! ✅

In the Energized Executive 16 Week Supercharged Nutrition RESET you will say farewell to fatigue as you elevate and amplify your performance at work and play as soon as you take charge and begin FUELLING your body with delicious, life-giving, energy producing, nutrient-loaded and cell optimizing FUELLED foods.💥


And if you’ve never worked with me before and want to know what it’s like, check these out:

  • 50 minute High Performance Nutrition PRESENTATION for High Performance Professionals
  • 90 minute INTERVIEW with Rhonda, a client I’ve been working 1:1 with for 7 months
  • Loads of FREE COACHING VIDEOS in my free private Facebook Group called The Energized Executive Collective. You NEED to answer the questions and agree to group rules to gain access.

You’ll definitely know what it’s like to work with me after watching those.


Spread the LOVE: Feel free to share this message with someone you care about! 💓

Stay safe, healthy and happy everyone!

With so much love,

Agathe xo

“Get FUELLED today for a healthier and happier tomorrow!”

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