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