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 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 27

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  11,387

Walk into the city today to pick up some oils.  The weather is quite pleasant for this time of year..fingers crossed it stays that way. I felt quite a bit of energy when i woke up this morning. Energy burst lasted till 1pm and then I layed down for a little. Its getting better and I feel good inside. 

CO-LO

Coconut oil is composed of a group of unique fat molecules known as medium-chain fatty acids (MCFA). Although they are technically classified as saturated fats, this fat can actually protect you from getting a heart attack or suffering a stroke.

Good for stopping heartburn too!

Don't tell me the sky's the limit when there are foosteps on the moon.

Ciao , M

Challenge Day 26

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  10,526

Exhausting day and really did not do too much. It was a second crash withdrawel wise.

Staying on the train though!

working on something interesting for music and my site

COCO LOCO

Fact

Coconuts are good fuel for the body, but did you know that it’s also a planet-friendly fuel for machinery? Biodiesel has been making the rounds as a fossil fuel alternative, and coconut trees happen to be one of the plants that can produce oilin workable quantities. Not only that, but coconuts can perform multiple roles: as a base substance, an additive, or a direct substitute for petroleum diesel.

Ciao, M

Challenge Day 24

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  10,320

3 kings is the last holiday before the year really gets into swing again.  Spent the day

at the documentation center at the old Nazi grounds. History is one of those subjects that can't and should not be ignored. It amazes me at what went on in the world at times. My thankful thought for the day is that I was able to know very special people from this  paticular time in history and got to see it from multiple views.  I felt a bit weak today while walking around the grounds but I think its because I did not have enough water before I left home. 

COCO CONTINUES....

Some more pics from the Doku Zentrum

Ciao , M

Challenge Day 22

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  5,583

Today I feel quite well. Cravings are at a minimum and I have no dizzy spells. I spent the day working on some music business and exchanging ideas with friends. The down time is sometimes the best time to find your next step and which direction to take it in. Positive vibes for exciting times.

Listen Up

More awesome coconut uses

Coffee Creamer

Deodorant

Diaper Cream

100 % gaga for this oil 

Walks

Comfortable Weather This Past Week

LOL 

Ciao , M

Challenge Day 21

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  18,300

I made up today for my lack of activity the last few days. Though not on purpose it did a body good.

It took my mind off of all the foods I wanted to eat and how much I missed food that i never even ate in the first place. Tomorrow should be even brighter. Fresh air rocks!

Some tips on Sugar cravings

I have a sweet tooth  and this is always hard for me.

KEEP YOURSELF DISTRACTED

What else can I do with coconut oil.......?

MAKE UP PRIMER

Take a 1/4 of a teaspoon of coconut oil and apply it to your face, then take a damp washcloth and rub in oil in a circular motion, pat face dry and apply foundation .

Ciao, M

Challenge Day 20

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 6000

Today has been a hard one. I was over tired this morning and actually slept till almost 10:30 am.

To some that might not be that amazing but to me ...I get up at 6 am usually. I feel sluggish, annoyed and on edge. This is normal when starting a cleanse but the wait for the worst of these symptoms to subside is at times torture. I did a little more activity today but I will be clear those extra steps on my downtime days for the next week will be largely due to pacing and anxiety. LOL. I am going to do my best to stay clear of processed things from here on out because if it makes you feel like this it can just not be good for you. 

Me today

Even though I do not eat these I wanted them today. 

That is how bad these withdrawels are.

Crack Crack Crack Crack

I want it!

Coconut Challenge Continues....

Coconut oil Makeup remover

Cotton pads

Warm Water

Coconut oil

Spray Cotton pad or dip in warm water . ( do not get it soaking wet)

Add a dab of coconut oil onto the pad....Voila...

Remove Makeup.

Awesome for eye makeup

Ciao , M

Challenge Day 19

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 4000

Successful start to the new year. Sticking to my plan to fast and cleanse the first 30 days of this month.

I will say 30 for now and then see if I choose to do longer. All sugars, flours, man made or man enhanced foods are out of the picture and I am drinking tea, water or fruit infused water. I am a very strong willed person but I will not try and make it sound like this is not hard in the beginning stages. 

I consider myself now a veteran of fasting but the first 3 days are pretty much killer ( ugh).  Dreaming about foods I never even had in my diet to begin with or just thinking about food none stop even though that is not a regular part of my nature. I am taking the first few days easy with physical activity so my body can a adjust to all of the changes going on again. Movies, conversations and sleep are keeping me away from plundering the fridge.  Keep on Keeping on!

How I feel at the start of a fast

NEW SUBJECT

Coconut oil for hair

Hair Conditioner : Just place desired amount in hair and massage scalp 

Stimulates Hair Growth

 Deep Conditioner Mask: Use a generous amount of oil to get hair really saturated, put hair up and cover with plastic shower cap for 1-2 hours, Rinse

 Anti Frizz & Shine

 Mends Split Ends: Apply a little oil to the tips of your hair a few times per week.

Ciao , M

Challenge Day 17

WORKOUT

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 15,570

Apples = 2

Met up with a friend visiting from the states today. It was great catching up and walking around

the city.  Friends are a wonderful thing.  Ready to jump into this new year head first!

Happy Challenging!

BODY POLISH

Wintery dry skin woes.....Most people have them.

This recipe is very similar to the lip scrub with a few twists.

Virgin Coconut oil

Brown sugar

Tablespoon of honey

Coffee grounds or Instant Coffee

This homemade scrub leaves the skin smooth, tight and mosturized.

This is part of my coconut oil challenge. 

I am finding this oil is a miracle.

Rest of my day.....

My wonderful friend Barbara dropped by today .

She is visiting her family over the holidays and then heading back to Colorado on Sat.

Some tea, walk to the castle, talking and window shopping

Ciao, M

Challenge Day 13

WORKOUT

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 11,592

Apples = 2

A bit of a lazy day. Looking forward to the new year and the challenges I lay out for myself.

Missing my family quite a bit over these past few days but I know this part of my

journey will all be worth it in the end.

Whipped Coconut Oil Body Butter

 Less than $2 a jar this lotion works wonders.

    Super simple to make and literally only requires one

ingredient. Vitamin E oil and essential oils completely optional.

Wrap it in a up in a pretty jar and share it with a friend.

What you need:

• 1 cup coconut oil
• 1 teaspoon Vit E oil (optional)
• a few drops of your favorite essential oils for fragrance (optional)

1. Put all ingredients into a mixing bowl. Note: Do not melt the coconut oil first. It will only whip up if it’s solid.

2. Mix on high speed with a wire whisk for 6-7 minutes or until whipped into a light, airy consistency.

3. Spoon the whipped coconut oil body butter into a glass jar and cover tightly. Store at room temperature, or in the refrigerator if your house is so warm it melts the oil.

Tip: An electric hand mixer will work just fine or a high tech kitchen mixer will also do an awesome job.  Do not use a  blender or food processor with this coconut oil recipe, because they tend to warm the oil too much and prevent it from whipping up.

SideNote: Whipped oil should stay quite soft and not eventually harden up like it would in the glass jar just in its regular state. Some beading as it sweats is normal. 

                                                  Guide: from The Nourished Life

Ciao, M