Challenge Day 48

                        HIIT Routine

                       Daily Abs

                   Fasting Day 29

             STEPS SO FAR = 8,323

Beauty appointment today as a little reward for My hardwork. I am thankful for those that know how to take your stress away. 

                   Ciao, M

Challenge Day 47

                         HIIT Routine

                       Daily Abs

                   Fasting Day 28

             STEPS SO FAR = 9,956

Dreams will come true if you insist on them becoming more than dreams. Thankful for my warrior dream spirit.

                  Ciao, M

Challenge Day 45/46

                                                                        HIIT Routine

                                                                          Daily Abs

                                                                      Fasting Day 27

                                                                STEPS SO FAR = 15,354

Back on my feet. Tweet Tweet! Did not get to blog yesterday because I was just lost in thought and time. Met up with my friend today and had a wonderful time catching up. Happy Day and almost forgot all my sick symptoms. Happiness is the best cure and I am thankful for the ability to still feel happy even when its hard for me. 

       

Ciao, M

Challenge Day 44

                         HIIT Routine

                       Daily Abs

                   Fasting Day 25

             STEPS SO FAR = 5,744

Moodish today. Trying to recover from this half Bug that i have caught. Listening to Music and watching movies. Recording Date postponed Till next week... New Versions to learn. I am thankful for The beautiful Colorado Sun ... Miss it loads.

Challenge Day 43

                          HIIT Routine

                       Daily Abs

                   Fasting Day 24

             STEPS SO FAR = 10,007

Sleep is required and I am not getting enough of it! I am thankful for cozy covers and silence when needed. 

     

               Ciao, M 

                    

Challenge Day 42

                          HIIT Routine

                       Daily Abs

                   Fasting Day 23

             STEPS SO FAR = 14,153

Long Day! Falling into bed as I Type this. Songs changed up and will be practicing all Day tomorrow.

     

                Ciao, M

Challenge Day 41

                                                                     HIIT Routine

                                                                       Daily Abs

                                                                   Fasting Day 22

                                                             STEPS SO FAR = 7,900

Weather still playing blah games but I went outside and did my walk and ran a few errands. Fighting with an earache so going to rest a bit and veg in front of the television. Had a nice talk with my friend Larissa today and I am thankful for people that keep it professional but still manage to be friends when your not doing business! 

Nough said

Ciao, M

Challenge Day 40

                                                                      HIIT Routine

                                                                       Daily Abs

                                                                   Fasting Day 21

                                                                STEPS SO FAR = 9,876

I just keep on truckin. It was so cold walking to the rehearsal spot that I thought my hands would fall off but I made it and all limbs still attached. A dreary few days weather wise which works on the soul a bit. Get me out of this dark funk! 

Ciao , M

                 

Challenge Day 39

                        HIIT Routine

                       Daily Abs

                   Fasting Day 20

             STEPS SO FAR = 9,479

Emotional Vocal Session . Finding My Zone is freeing and Deep Self Discovery . I am thankful for people in my world that are always honest with me with their Main Intention being to help me be at My best. Challenge is going smooth. 

                  Ciao , M

             

Challenge Day 38

                 

                         HIIT Routine

                       Daily Abs

                   Fasting Day 19

             STEPS SO FAR = 10,456

Forgot to post yesterday so Here is The catch up ! 

    

                     ciao , m

Challenge Day 37

                         HIIT Routine

                       Daily Abs

                   Fasting Day 18

             STEPS SO FAR = 8,976

Recovery from a night of dancing. Muscles are tight .... Massage is due. I am thankful for talks I have with true friends where we vent , laugh, cry, and motivate each other all in one conversation. People supporting you through each page of your story regardless of the chapter your on ... Are special and rare.

             

                   Ciao, M

Challenge Day 36

                         HIIT Routine

                       Daily Abs

                   Fasting Day 17

             STEPS SO FAR = 7,472

Strange Day . Body in Rest Mode  i hope i am not getting sick :(. Still Trucking through it all Though! 

     

               Ciao , M

Challenge Day 35

HIIT Routine

Daily Abs

Fasting Day 16

STEPS SO FAR = 8,008

Chill day. Completed most of my routine early and have been napping on and off. Some days like this are needed to rebuild and snap off the work light in our minds. The body actually does most of its repairs while we are sleeping...so no guilt today. Tabata HIITS are my new fav. 

What did the hurricane say to the coconut tree? 

Hang on to your nuts here comes one heck of a blow job.

Hahahahah..... or not ?

So this coconut challenge has been awesome and I am going to continue using it for hair, teeth, skin and cooking. The only thing I found is that I would personally not use it a moisturizer for feet, hands and lips alone in the winter months...mixing with vasaline or olive oil give it that extra for those areas.  

 Oil pulling = Teeth are whiter and stronger

Deep Conditioner = Hair is strong and shiny

Hair Maintenence = Not greasy or heavy

Skin = Soft and glowing

Face = Clear 

Nails = Healthy and growing

Morning tablespoon in Tea provides a nice energy boost

Coconut oil is the new staple in my Kitchen and Bathroom

Ciao , M

Challenge Day 34

HIIT Routine

Daily Abs

Fasting Day 15

STEPS SO FAR = 11,788

Was not really going to walk into the city today but something just made me get up and go. I walked around and really tried to stay firm with myself and refrain from buying myself something I did not need.  There was a voice in my head...I hear this voice often lol that told me to just take a sneak peek into my favorite store... so i did. Lots of amazing deals for ending season. I walked about a mile in that store alone just looking , picking up, looking, carrying around, putting back down...walking back to get because i feel I might need it. I will address this problem in another challenge ... I finally came to a decision though and stood in the long line I tried to shrink with mind power.. I stood there ...looking around and saw out of the corner of my eye a profile i recognized...I turned to get a better look... There at the cash register was my long lost friend...that i lost touch with 12 years ago! I have been looking for him since I moved to Nürnberg. We hugged so tight and I knew instantly our friendship would be the same as it was when we first became friends. Happy day.

COCONUT BUTT

The coconut palm harvests matured coconuts that contain a kernel which edible oil is extracted from and for generations, this type of high quality vegetable oil has provided the primary source of fat in millions of peoples diets and also has medicinal qualities that can promote cellulite reduction. And it's safe to say that by using a dry shower brush to massage coconut oil into any of your trouble areas where cellulite accumulates for about 10 minutes daily encourages new skin growth and exfoliates your epidermis, while also stimulating blood and lymphatic flow which can dramatically improve the appearance of cellulite on your thighs, butt, stomach, lower back and even underarms.

Ciao , M

Challenge Day 33

HIIT Routine

Daily Abs

Fasting Day 15

STEPS SO FAR = 11,267

Studio day. Getting back into the routine with the holidays. Super lucky to have now a fantastic practice and creative working space. I am thankful for the opportunity to have a sanctuary to work through ideas in peace and with other creatives. Day 15 of the fast and feeling alive really. 

COCO COCO COCO Oil

Prevents hangnails- when rubbed into the cuticle

Treats small cuts and scrapes

Treats minor skin irritations

Treats bee stings or insect bites

Treats hemorrhoids

Prevents and cures urinary tract infections

SOME OUTTAKES OF MY WORK DAY

CIAO , M

Challenge Day 32

HIIT Routine

Daily Abs

Fasting Day 14

STEPS SO FAR =  9,000

Full of energy today. Not one part of the day was filled with cravings, hunger or sleepiness. I would 

advise anyone to do a fast even if just for 7 days because the clean up your body is doing internally while you give it a break works wonders on inside and out.  I feel light and not so weighed down. 

Vocal coaching was successful today. We discussed upcoming projects and a very special one I will be working on tomorrow. I am thankful for the people that step in to help me reach my stars. I appreciate them very much!

Sub this with Coconut oil!

1) Cooking at High Heat - Some oils are unsafe to cook with at high temperatures, coconut oil is a great alternative. .

 

2) On Toast Instead of Butter - Simply use coconut oil instead of butter on your toast.

 

3) Eat it by the Spoonful - Coconut oil is that delicious and healthful. Enjoy one spoonful each morning.

 

4) Smoothies - Add one tablespoon of coconut oil into your favorite smoothie recipe and increase your energy with the oil's MCTs. 

 

5) Fry Eggs - Lightly coat the bottom of your skillet with coconut oil to create a non-stick surface and delicious eggs.

 

6) Popping Popcorn - A sweet twist on a classic snack! To make stovetop popcorn, you need a heavy-bottomed pan. First, add the coconut oil and popcorn to the pot. Coat the area of the pot with the oil, and use just enough popcorn to make a single layer over the bottom of the pot. Give the pot a little shake to make sure all of the kernels are coated with oil. Next, place the pot over medium heat. Put the lid on the pot, leaving it slightly open so that steam can escape. It should take about five minutes for the popcorn to pop completely.

 

7) Popcorn Topping - Instead of butter, melt a little coconut oil and pour it over your popped popcorn. Then sprinkle lightly with Sea Salt.

8) Oven Baked Sweet Potato Chips - Preheat your oven to 400 degrees. Thinly slice sweet potatoes to about 1/8” thick.  Place slices on a baking sheet and brush lightly with coconut oil. Bake for about 15 minutes or until chips are lightly brown.  Add salt to taste, and serve with salsa or dip. (Or just eat them plain – either way they’re delicious!)

 

9) Replace Vegetable Oil for Baking - Next time you make your favorite brownie recipe, replace the vegetable oil with coconut oil. Your friends will be begging you for the recipe.

 

10) Pan Frying - Next time you fry up a batch of sweet potato fries or a piece of chicken, use coconut oil.

 

11) Grilled Cheese with Coconut Oil - No need for butter the next time you are making a grilled cheese sandwich. 

                                                    Tips from Swanson

                                                                

Ciao, M

 

Challenge Day 31

HIIT Routine

Daily Abs

STEPS SO FAR =  9,300

Mixed day. Positive mood because of reaching the first 30 days of my challenge.... completing the squat and plank portion of the challenges. I really do not notice a big difference other then more strength which i guess that is a good thing. Negative mood because its dreary outside and a I am a bit stir crazy. I am thankful for being able to get past these negative feelings and within a few hours I  can move on and be excited on some sort of a new focus. Its a coping skill... these focuses ....Challenges that are are still going on are Coconut oil , HIIT, Daily abs, Fasting and being thankful. 

FACTOID COCONUT FILES

SLOWS FINE LINES

Coconut is not just for your cooking – it's a wonderfully hydrating treat for skin too. It keeps the skin's connective tissues strong, which prevents sagging and wrinkles. Apply coconut oil directly to your skin to soften the appearance of fine lines or use it daily on your face and body for a healthy glow. Be sure you use virgin coconut oil with no additives.

Ciao , M

Challenge Day 30

  BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  3,000

   First 30 days has Been reached!

Quiet lazy day just reflecting. 

    Pure Ginger and coconut water

This journey is so Worth it! Feeling Good.

   

                Ciao, M

   

Challenge Day 29

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  17,236

Really awesome seeing a family friend today..minus the part almost getting kidnapped at train station. We managed to go to 8 clothing boutiques and not one thing peeked my interest..thats a first and later in the evening crashed a greek wedding which later actually turned out to be a baptism....apparently the greeks like to throw plates and dance on them at any occasion...fun times. Did not even notice how much I went over my goal until just now. 

COCA NAUTS

.............................

Short factable....

• Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slowsdown any rise in blood sugar and helps to reduce hypoglycemic cravings. 

                   Some of my day ....

LIGHTS ....MY DESIGNER OBSESSION

Ciao , M