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 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

Challenge Day 28

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  11,624

Day 10 of fast! I am starting to feel stable again. It is taking a little longer then I wish but it is what it is.

Mornings are my best and though the AM. has always been my strongest time I find I am more clear in my thoughts. I also find that I am not in rush mode anymore which makes the beginning of the day less stressful. I am thankful for the ability to stick to things I set my mind to. 

Starting to incorporate HIIT and Yoga 

Co-Nuts cont....

10 facts for you today

Help to keep blood sugars in balance (good for diabetics)

Moderates glucose release into bloodstream

Improves insulin secretion

Improves insulin sensitivity

Weight management

Reduces steatorrhea (improves fat indigestion)

Helps heal damage caused by celiac disease, improving nutrient absorption

Improve digestive health/function

Improve absorption of nutrients (vitamins, minerals, amino acids, fat soluble phytonutrients)

Improve athletic performance

                                                         

Complete Truth

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 25

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  11,509

Productive describes today. Some mood swings but overall strong day..

Vocal training and meeting with a bassist. Its great to be around artists.

Not too hungry today just tired at times with the occasional snap at cha

Coco for Coconuts

USE IT FOR EVERYTHING! 

Baking

Frying

Deep Frying

Broiling

REPLACE BUTTER WITH IT!

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 23

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  3000

Glued to the computer today exchanging info to the webmaster that is working on my site. Things 

are always more complicated then we think they are. I am happy that there are people like him that are web gurus. Super excited to see the progress! So not too much moving today but its ok because I also have no calories to burn :) I am going to incorporate into this mix of challenges a thankful heart and thought each day this year. I am thankful for internet today...because without it I would not be able to communicate across the oceans so easily and get stuff done.

Coconut Oil for Burns

Wash the area with cold water and dry

and rub a few dabs of coconut oil on the burn.

ONLY FOR MILD BURNS

IF YOU BURN YOURSELF UP 

E.R Visit Recommended 

https://www.youtube.com/watch?v=7uI5Sf8qb50

Miles Davis A Sunday Must

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 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 11

WORKOUT

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 12,000

Apples = 2

Happy Christmas.

Short and sweet today because I just got done celebrating and my pre-made blog vanished ....

Oil pulling details tomorrow

Great food this evening. Minus the meat for me of course

Yummers

Ciao, M

Its soooo late here I have to get to bed!