What Sugar Free 3 Expert Lauren Roxburgh Does on Her Rest Days

What Sugar Free 3 Expert Lauren Roxburgh Does on Her Rest Days

Lauren Roxburgh has dedicated her life to movement and health. She’s been dubbed “The Body Whisperer” and works with top doctors and A-list celebrities. She’s also one of the rock star experts featured in our Sugar Free 3 program! (She created special 15-minute movement workouts to fuel success on your SF3 journey.)

As a board-certified structural integration practitioner with a degree in nutrition and exercise physiology, Roxburgh takes care of herself like it’s her job (because it is!) — and helps others do the same. Roxburgh glows from the inside out, and she exudes vibrant energy. It makes you wonder: Does she ever rest?


“Rest is just as — or more —important for really being as strong and as healthy as we can,” she says.

Here’s a look at exactly how Sugar Free 3’s Lauren Roxburgh spends her rest days.

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6:30 a.m. Wake up.

sugar free 3 expert - sitting drinking tea

Roxburgh keeps her phone on airplane mode overnight so she can take a few minutes to center herself in the morning.

“Before I get out of bed, because that’s when the subconscious mind is more available, I do my affirmations,” Roxburgh says, who aims for at least seven to eight hours of sleep each night.

She repeats her mantra — I am well, I am healthy, I am clear, I am love, I am grateful — a few times in her head. (Here are 8 mindfulness exercises you can practice every day.)

Roxburgh also keeps a journal near her bed, to jot down any insights that came to her during sleep or action items she doesn’t want to forget.


7 a.m. Hydrate and head outside.

Phone still in airplane mode, Roxburgh gets out of bed and drinks 8 to 10 ounces of water with lemon. Often she’ll sip it in her yard, while practicing a little “earthing.”

Basically, this practice entails standing or walking barefoot outside. It’s meant to “ground” you and reconnect you to the Earth. According to a 2012 review in the Journal of Environmental and Public Health, earthing may help ease stress and offer other health benefits. (At the very least it feels really good, especially when the grass is warm or lightly covered in dew.)

If her kids are awake, they come outside with her, to get them energized and ready for the day.


7:30 a.m. Stretch and breathe.

sugar free 3 expert - stretching in studio

Roxburgh continues her healthy rituals, including some light stretching, breathing, and maybe a few minutes of meditation.

“Rituals to me are rest,” Roxburgh says. “Rituals are nourishing and self-care, like taking the time to heal your body and nourish it in ways beyond just food.”

Her kids often join in these rituals, too!


8 a.m. Eat breakfast.

By now, she and the kids are ready for some breakfast. She’ll make something that is light yet protein-packed for an energizing start to the day — a smoothie (sugar-free, of course!), avocado toast, or eggs.

Once the kids are at school or off an adventure for the day, Roxburgh continues her self-care practices.


9 a.m. Release and restore.

Roxburgh spends an hour or so with a trio of recovery tools: a dry brush, a foam roller, and a rebounder (a mini trampoline).

Dry brushing is an Ayurvedic practice that uses a dry, stiff-bristled brush to exfoliate and massage the skin. Roxburgh recommends starting on your feet. Use short strokes as you move upward.

After dry brushing, Roxburgh uses her foam roller to invigorate her body and muscles. She’s known for her foam roller workouts, with benefits that include reducing fatigue, improving recovery after tough workouts, and promoting blood flow and range of motion.

A short rebounder session further wakes up her body, gets her blood flowing, and helps release tension.


10 a.m. Sweat it out.

Next, Roxburgh heads to the sauna to unwind and get her sweat on. She stays hydrated by sipping on more lemon water (with added activated charcoal).


11 a.m. Shower and gua sha.

After all those nourishing rituals, Roxburgh heads to the shower, ending with an invigorating cold water rinse. While still wet, she applies a body oil to keep her skin hydrated.

Next, she practices gua sha, which translates loosely into “body scraping.” (Not to worry. It doesn’t hurt and actually feels restorative.) The practice comes from traditional Chinese medicine, and it uses rollers made from smooth stones like jade or flat, grooved tools made from wood or polished stones. Like foam rolling, the practice can be gentle or intense.

Roxburgh uses a gua sha tool on her entire body, saying it makes her skin look “amazing.”


12 p.m. Head outside and get creative.

After lunch on a rest day, she spends the afternoon with her family, usually going outside and getting creative. This can look like a light walk, heading to the park or a nearby trail, or doing an art project.

“When we are stressed, we are constantly trying to stay above water,” she says, “but when we can release that stress and be more connected to our authentic selves, we can be more creative. This can lead to creating more solutions and innovations and help us all evolve and grow.”


3 p.m. Try a new recipe.

On Sundays, Roxburgh and her family head to the local farmers market for fresh fruits and vegetables, then cook together as another creative outlet.

“Cooking is a very important part of my lifestyle,” she says, “and I find it very healing.” While cooking, she may have a cup of tea or a glass of wine.


9:30 p.m. Get ready for bed.

After eating a light dinner, Roxburgh likes to spend some time outside again with her family, either on an easy walk or stargazing in the backyard.

Before bed, she’ll take a relaxing bath, give herself a face and jaw massage using face oil, and possibly use the foam roller again. She also takes magnesium to relax her mind and body before sleep. (Some studies have shown that magnesium can promote healthy sleep, but more research needs to be done.)

Then, it’s bedtime, so she’s refreshed and ready for another day.

“Most of my days are quite similar because they are balanced,” Roxburgh says. “I’m always doing this rejuvenating, regenerating work.”