PLP: My New, Manageable, Daily Workout Plan

I've been encouraged by many people lately to exercise more. I took up rock climbing with my husband, which has been AWESOME, but we can't manage to go EVERY DAY, and I want a daily program to strengthen my body, like the ones I have for strengthening my mind & spirit.

So I wanted a DAILY program, but I don't have an hour to put toward it. I told my husband to find me something I could do in 30 minutes or less. Never one to back down from a challenge, he presented me with The PLP Program. I began this program the same day I started the Cold Shower Challenge, and have been pleased with both. :)

So, basically the PLP program consists of doing 3 sets of pull ups, lunges, and push-ups every day, and adding an additional rep daily. Ideally, you start with 10 reps of each exercise. I'm kind of a wimp, so my pull ups and push ups are both modified, but I'm doing them!

So, if you're looking for a quick, beneficial, daily exercise routine, check out the details and give PLP a try!

Citrus Salmon

I LOVE cooking with essential oils! They have such a bright, clean flavor, and when you add them toward the end of a recipe, or in part of a recipe that isn't heated, they retain their therapeutic value, offering health benefits as well. Not all essential oils are safe for internal use, in fact most are not, but doTERRA's CPTG essential oils are safe to use in food, so grab your oils and get cooking! I am happy to present...

Citrus Salmon

Four 6 oz Salmon Fillets

1 1/2 T Olive or Grapeseed Oil

4 T fresh Orange Juice

1 t Salt

1 t Onion Powder

1 t Paprika

1/2 t Black Pepper

1/8 t Allspice

1/8 t Cayenne Pepper

Salsa:

1 Avocado, diced

1/2 C Red Onion, diced

1 Orange, diced

1 Jalepeno, seeded ribs removed and diced -OR- 1/8 t Cayenne Pepper

1-2 Drops CPTG Lime Essential Oil -OR- 2 t Fresh Lime Juice

3-6 Drops CPTG Wild Orange Essential Oil -OR- 3 T Fresh Orange Juice

2-3 Drops CPTG Cilantro Essential Oil -OR- 2 T Fresh Cilantro, chopped

Salt & Pepper, to taste

Combine ingredients and marinate salmon for at least 30 minutes. Combine salsa ingredients, cover and chill. Heat a large skillet over medium-high heat, lightly coat with oil, and cook salmon 4-5 minutes. Flip and cook 2-3 minutes more, until fish flakes easily. Serve with chilled avocado salsa and enjoy! Serves 4.

Shivery Showering

"You're not hardcore unless you live hardcore" -School of Rock

I am not a masochist. Really. It started like this...

Two days ago my husband told me he had decided to do a 30-day Cold Shower Challenge. I asked him why and he said some vague things about psychological & health benefits like increased circulation and stuff. So yesterday I took a 5 minute cold shower.

To clarify, I do not mean luke-warm, or even pretty chilly. I'm talking about all the way to the C in the shower using what's probably runoff water from the Rockies in late November cold. 5 minutes never felt so long.

To be completely honest, I did not wash my hair yesterday. But I did today. I forgot to condition my hair, so I had to get back in. I don't think I got all the conditioner out, but a bun hides that pretty well and I wasn't about to get in AGAIN. I'll get it out tomorrow.

When I told my husband I had decided to join him in his challenge he was SHOCKED. I am usually cold when everyone else in comfortable. I often wear a jacket around the house, and can't go to a restaurant or movie theater without one. I HATE being cold. I hadn't even read the tabs he'd left open on the computer about the benefits of cold showering- what was I thinking?!

I honestly don't know. I've been trying to take better care of my mind & body, and I guess his vague reference to psychological & health benefits was enough for me. I've since read the articles my husband found and will list some of the benefits of Shivery Showers for you, should you choose to consider diving into this Arctic Challenge. You've got more grit than you think you do. Just do it.

*Clarity of Mind
*Fearlessness
*Improved Immunity
*Increased Metabolism & Fat Burning
*Increased Concentration of Plasma, T Helper Cells & Lymphocytes
*Improved Circulation
*Better Temperature Regulation
*Relief from Symptoms of Depression
*Closed Pores=Smoother, Healthier, Moisture-Rich Skin & Hair
*Increased Testosterone
*Increased Fertility
*Increased Energy
*Better Lymphatic Movement (takes the trash out of your cells)
*Decreased Inflammation
*Deeper Breathing
*Better, Deeper Sleep
*Higher Tolerance to Stress
*Reduce Chronic Pain & Aches
*Improve Kidney Function
*Ability to Adapt to Stressors & Become Stronger
*Probably a Bunch More Things

Avoiding the Pits of Despair... Naturally.

I've been making a lot of my own personal care products for a while now because...

a) I don't trust all the chemical ingredients in most of them, 

b) it's usually significantly less expensive, and

c) I enjoy it. :)

 I've been using a really simple deodorant recipe for a while and decided it was time to change it up and try a few other recipes. 

P.S. None of these recipes will yield an antiperspirant, because I'm of the opinion that the body sweats for good reasons. They will yield deodorants though, because even though I think sweating is healthy, I prefer not to stink.

This is the recipe I used for over a year and had good results with... except that lavender essential oil irritated my skin, it gets really soft in the summer, and due to the softness it tends to go on a little thicker than I like (leaving icky white residue.) In spite of it's shortcomings, I used it for over a year. It's easy and works well- a great way of starting into DIY deodorant if it's new and frightening for you. (Not that any of these are really "hard," some just require a few more minutes and/or ingredients.)

So I decided to try a spray deodorant. I tried the first recipe on this page and I really like it... except that I have to reapply 2-3 times a day to avoid pungency. It's incredibly simple, and completely clean and non-irritating, so that's definitely in it's favor.

Deodorant Spray

2 parts witch hazel

1 part aloe vera gel

a few drops essential oils

spray bottle (stainless steel or glass is best since essential oils will slowly eat away at plastics)

Combine ingredients and shake before each use.

When I mixed up the spray deodorant it was SO EASY I felt a little disappointed. I actually enjoy making this kind of stuff and the 2 minutes it took to whip it together left me unsatisfied. 

So I decided to try a slightly more complicated recipe I've been eyeing for a while. I figured the addition of beeswax would make it a little harder (consistency, not difficulty) if nothing else.

Natural Deodorant

2 T beeswax (I recommend pellets because they melt down the best)

1/3 C coconut oil

1/2 T aloe vera gel

1/4 t vitamin e oil

1 T baking soda

4 T arrowroot powder (or use cornstarch, but it's more likely to be an irritant)

1/4 t essential oil

Empty deodorant stick container (use an old one or purchase regular or travel size here)

Melt beeswax and coconut oil in microwave or double boiler (my preferred method). Remove from heat and stir in aloe and vitamin e oil, then baking soda and arrowroot. Essential oils are sensitive to heat, so add  last to preserve as many therapeutic benefits as possible. Pour into empty container, cool until firm (a few hours or overnight) and use as needed.

And since I had all the stuff out already... I decided to try a probiotic deodorant too!

Probiotic Deodorant

1 T coconut oil

1 T cocoa butter (I didn't have any, so I substituted extra shea butter)

1 T shea butter

1 T beeswax  (I recommend pellets because they melt down the best)

2 1/2 T arowroot powder  (or use cornstarch, but it's more likely to be an irritant)

1 T baking soda

1/4 t vitamin e oil

1/4 t essential oil

2 capsules powdered probiotics (the ones I had on hand were tablets, so I crushed them with my mortar & pestle)

Empty deodorant stick container (use an old one or purchase regular or travel size here)

Melt coconut oil, cocoa & shea butters and beeswax in microwave or double boiler (my preferred method). Remove from heat and stir in baking soda, arrowroot and vitamin e. Essential oils and probiotics are sensitive to heat, so cool mixture to the consistency of pudding and then add them last to preserve as many therapeutic benefits as possible. Fill empty container, cool until firm (a few hours or overnight) and use as needed.

 I already mentioned that the lavender essential oil irritated my skin, and I did try some other essential oils and blends (clary sage, melaleuca or tea tree oil and lemon are some of the most common suggestions), but my favorite by far is doTERRA's CPTG Purify Essential Oil Blend. This blend is a natural deodorant with a light, unobtrusive scent which works perfectly for both men's and women's deodorant. I've been adding a couple drops to my laundry and treating bug bites with it for years, but I'd never used it in deodorant, and I don't know why I waited so long to try. I absolutely LOVE it.

I haven't been using these new concoctions for long, so I'll be sure to update you on how well I like them. Be sure to comment and let me know how they work for you as well, what essential oils you use, and which recipe is your favorite!