A few days ago I started taking a 2 oz shot of a concoction of ginger, lemon and honey.  It is providing me with a quick dose of energy, works to take the edge off of hunger, soothes a nagging cough and is generally making me feel better.  Coming home hungry from the gym last night I downed a quick shot before rustling up dinner and was calmer for it.  Read about my experience and consider brewing up your own batch.  A shot a day may just keep inflammation at bay!   Caveat.  I am not espousing medical advice, just sharing my experience with this homemade elixir.

I came upon this recipe by chance last week when I ran into a grocery store on Vancouver Island looking for something to tame a cough. I spotted a lemon and honey wellness shot in the produce section and bought a couple.  It was a spicy ginger, lemon and honey mix which felt great on my throat and tamed the hack.  But I had only bought two and they were gone in a flash.  Once home I decided to make my own brew to have it at the ready.  Pre-made Wellness shots at a market range from $5-8.00 a pop and some pack a lot of sugar.  The only ingredients in the shot I bought were lemon, honey and ginger. Surely, I could make my own!

Below is my simple base recipe.  On my next batch I’ll experiment adding hydration tabs or other vitamins, minerals and herbs.  A shot of this base is a quick way to get a small amount of extra nutrients into my system that I might not otherwise consume or when I don’t have the stamina for a full glass of a lemon water mix in the morning.   The three elixir ingredients  are all antioxidants.  Ginger is the number one anti-inflammatory ingredient of the bunch and also helps settle a sensitive stomach. If you suffer bloating ginger, is your friend. The lemon is a good source of vitamin C and the honey enhances the taste and soothes the throat.  It  is also a quick energy source.  I like a shot before a WOD.

Bottoms up!

A Simple Shot of Wellness


  • 60 grams of ginger, peeled and cut into a couple of hunks.
  • One lemon quartered.
  • 3 tablespoons best quality honey you can find.
  • 4 cups water.

Place all ingredients in a pot and boil for about an hour.  The ginger and lemon will soften..  Remove from heat.  Put the mix in a high power blender and turn on high.  The mixture will become a smooth drink.   Cool.  Store in fridge.  Take a shot as needed.  No shot glass? Drink one quarter cup (2 oz.). Shelf life of one week.

2 oz serving: 16 cals. 0 g fat, 0 g protein, 4 grams carbs, 3 grams sugar

Step into action!  Tower Stairs GVFB WOD this Saturday August 6 at 4pm.  Challenge yourself in the beautiful Pacific Spirit Park for a good cause! Strong legs. Strong heart. Details here.

Fitsters report. Shout out to Summer #2 group of Fitsters who hit the gym on B.C. Day evening for their first workout in this next series of classes.  It was great see former members back in action and to meet new attendees! It is not easy to come back after a break. Salute!

Take the guessing game out of what to eat for your goals. Work with me here and build confidence in your choices, in the gym and in your skin!  


Wednesday WOD


Med Ball Fun!
Box Jumps
Box Jumps 24/30
Ring Push-ups
BC Day 5pm hit it strong. PR board filling up again!