Checking IN – Legs challenge

Ladies & Gents,

How goes the 90-60-30 legs challenge?

Are you beating your past days’ numbers? I know on my leg lift days, I was NOT! *cramping* But I have steadily been holding around 85-95 air squats, 26-28 1,2Lunges, and about 20-25 tuck jumps (*the land & spring, power building!!)

Don’t give up and don’t think you only have to do it ONCE! If you’re less concerned about how many, and focus on the WHY you can do this loop 3-5x and get a KILLER leg pump HIIT style! taking a minute rest between cycles.

Keep it up!

Checking IN!

Hey yall!!

Are you excited!? We’ve passed the halfway hump of our LAST WEEK of the 6-week sit-up challenge, how is progress? Do you feel stronger? Are you seeing some changes?

Remember what I said – ABS ARE MADE IN THE KITCHEN – if you eat garbage, you won’t see any progress in muscle definition made as readily as if you cleaned up your eating habits.

That being said, if you’ve made it this far you’ve accomplished a LOT!
KEEP IT UP! We’re almost at the finish line – you can DO IT!

xo – Mia

ps: Are you participating in the 90,60,30 Legs Sculpting challenge?
Have you improved your scores? Don’t forget to record your numbers!



This challenge is SUPER SIMPLE – in theory!! It’s about YOU vs. YOU, Yesterday.

Set your base-lines TODAY (*yes it should have been Friday, but the post didn’t load, we’re moving FORWARD!)

  1. Put 90sec on the clock.
  2. Count how many Air Squats (*just body weight) you can do, in 90sec – Knees must bend to 90 degrees (*if you’re able) – and Record.squats
  3. Reset the Clock to 60sec.
  4. Count how many Lunges (*left leg & right leg = 1 rep) you can do, in 60sec – Front knee must bend to 90 degrees (*back knee does NOT have to touch the ground) – and Record.


5. Reset the clock to 30sec
6. Count how many Tuck Jumps (*or for those with knee issues, Jumping Jacks) you can do, in 30sec – and Record.

tuck jump1

jumping jack

Thats 3 MINUTES of your time. No Big Deal, right? EVERYDAY, your objective is to beat your counts by ONE (*or more).

Are you GAME? LET’S GO!!

Coo-Coo for COCONUT!

IF you’ve been reading my blog since it was on, you would have seen/read my post on Coconut water. vs “regular water” … I really should do a Coconut vs. “Regular” vs. Alkaline water research/report blog… but I digress…

Since we’ve covered Coconut WATER, let’s go Coo-Coo  nay, go NUTS, for Coconut OIL. Those of you who follow me on Twitter, and some of you on here, most likely already know my LOVE of coconut oil. Not ONLY in cooking – but as an all-around, great for everything additive to my life (*It’s like Windex to the Big Fat Greek Wedding family).

In Case you didn’t know …

coconut oil

Disclaimer: IF you know you are ALLERGIC to coconut, then coconut oil MAY (*not necessarily) cause you to experience reaction. IF you are NOT ALLERGIC to coconut, there are no known side affects to ingesting or topical applications of coconut oil. HOWEVER, the initial addition of coconut oil, even in small doses to your diet may cause increased, or looser, “bowel activity”.

Anywho, since it’s 3/4 & we’re following the March Madness theme, l thought heck I wonder if I can give em 3/4 uses, erm 34 uses… and you know what… I CAN!

Here are  34 USES for Coconut Oil! – and NO, they’re not ALL edible uses.

  1. Baking – No coconut taste, and better for your belly, plus no animal fat residue on your pans & caserole dishes, yay!
  2. Frying – better medium than butter, for your waist-line and it has a higher smoke point than animal based fats, and safe for those with nut allergies (*peanut oil is OFTEN used in deep frying!)
  3. Used to aid Malnutrition – it’s put in most infant formulas, check the labels of organic, non-chemical baby foods; Used because it is rapidly absorbed to delivery nutrients quickly without excessive strain on the digestive or enzyme systems; Breast-Feeding Moms: Take 2-3 TB per day to enrich breast milk!!
  4. Organ Safety – it’s an essential Saturated fat – used to keep our nerves’ myelin sheaths thick and healthy (*no myelin = over firing, and disordered nerve firing – think Multiple Sclerosis) but since its particle size is smaller it is MUCH safer on the Liver to be broken down than Saturated Animal fats (*hurray, no additional bad cholesterol build up!)
  5. Digestive Aid – having trouble “staying regular” & just not about that Activia life? (*no shots!) – try adding 1 TB coconut oil at breakfast – I put mine in my coffee, or spread it on Ezekial toast, in lieu of butter.
  6. Butter Replacement – come on… you HAD to see that coming… it really is a GREAT “spread”; it will change your grilled cheeses too! Try reduced milk fat swiss, and some aged cheddar, use coconut oil instead of butter (*or… God forbid, you’re doing the Paula Deen thing, and using MAYO, Yikes!); also spot on replacement for butter in Roux based sauces.
  7. Seasoning cast iron pans – the same way you would with oil, allow it to come to smoking point, wipe out & repeat, to prep cast iron pans for high-heat cooking
  8. Coating wooden cutting boards – MUCH safer than petrolium based mineral oils, seasons & coats the wood grain to prevent bacterial growth – bye, Salmonella!
  9. Nutrient absorption – Coconut oil aids in the absorption of Vitamin D, magnesium, amino acids and calcium. (*Power packed Calcium source: Kale & Broccoli sauteed in coconut oil! BANG)
  10. Helps prevent Atherosclerosis – although coconut oil is comprised of Saturated fat, it is not harmful as animal fats are, as Coconut oil is roughly HALF lauric acid, and in fact helps REDUCE bad cholesterol, high blood pressure, and prevent hardening of the arteries.
  11. Boosts the Immune systemLauric Acid is converted by the body into Monolaurin, which internally fights viruses & bacteria, when ingested AND
  12. Helps fight infections – when applied directly to injury sites, it provides a barrier from additional debris/dust/infection to aid healing
  13. Helps control blood sugars – with properties that help in insulin balancing it can help in controling blood sugar, and in turn aids in diabetes prevention.
  14. Boosts Energy – just as coconut water has energy boosting properties from the aminos and electrolytes, Coconut oils contain and excellent source of Omega-3 fatty acids boosting energy AND
  15. Increased Brain Function – Yay! Team OMEGA! The brain, and all nerves NEED FATS to function properly and efficiently.
  16. Hair Mask/Conditioner – great deep conditioner for the hair, from scalp to ends; you can use daily, as a rinse out; or weekly as a leave-in, under heat.
  17. Dandruff prevention – since it’s a super-moisturizer and non-pore clogging, it helps scalp health
  18. Hair regrowth – I’m not saying toss out your Rogaine*, but due to it’s natural cell healing & stimulating properties it helps with hair growth and follicle health.(*seriously, though, you may want to, it may cause cancer!)
  19. Nose bleed prevention – coconut oil can prevent nose bleeding that is caused by sensitivity to weather (extreme hot/cold). When the nasal passages become dry because of cold or dry air, it can result in burns and cracks in the mucus membranes, leading to bleeding. To prevent this just put coconut oil in your nostrils, to strengthen and protect the capillaries in the nasal passages. (*Adding a Vitamin C supplement will also help prevent nose bleeds)
  20. Sunscreen – fun fact, coconut oil contains an amino which provides roughly 5spf (*my Fairer ladies, please STILL use a stronger, like 45-60spf, to minimize melanomas)
  21. Base for Body Scrubs – I like to mix mine with sea salt, and it’s great for moisturizing while exfoliating
  22. Bruises – applied directly to the bruise, it can speed up healing but reducing redness & swelling
  23. Bug Bites – applied directly to the bite, option to add a drop of mentholatum, it reduces the itching and burning & again relieves redness & swelling; also when combined with Citronella, Cinnamon, Lime oil or Pepperment, will act as an insect repellant.
  24. Skin Disorders – dermatitis, exzema, rashes – applied directly, relies itching and soothes the skin.
  25. Ladies’ Care – *gentlemen, avert thine eyes* – Gals, you can use it in your “bits” without any concern for pore & gland duct clogging. (*This is important to prevent Bartholin’s Abcesses which can be SUPER painful) & it can be used to sooth the itching from Yeast infections, and other bacterial-based issues.
  26. After shave – Guys here we GO! – coco oil is non-comodogenic, meaning it won’t clog pores, so it’s soothing post-razoring (*or waxing) and it won’t cause bumps! (*in any hair type)
  27. Hair Gel/Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair
  28. Toothpaste – there are numerous recipes out there but basically, you can just mix coconut oil and baking soda and dab a little of the mix on my toothbrush (*I’ve recently started using a Neem oil, baking soda & Peppermint oil mixutre)
  29. Hand Lotion – super moisturizing, very absorbent and includes anti-bacterial properties!
  30. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda, and lime skin.
  31. Lubricant / Massage oil – safe for external or, umm… “internal massage” (*do NOT use with Latex!!)
  32. Baby Care – Nipple-balm, Cradle Cap & Diaper Rash – soothing, reduces redness & itching, and heals skin keeping it moisturized, while locking out additional wetness.
  33. Swimmers Ear – mix EVOO (*or garlic oil, I’ve read) and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
  34. Last but NOT least – For Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle; bonus: because of it’s ability to control blood sugar, it’s been shown to help with weight loss & controlling cravings.

SO… There you go!! 34 uses/benefits (*may be more apt?) of coconut oil – now go forth and USE THIS INFO!!

xo – Mia

GO Bananas!!

Ok Y’all It’s FRIDAY so let’s start with a JOKE!!

Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Orange – Orange, Who?


Corny… I know! But always a CLASSIC & kid’s favorite!
Here are some of the benefits to these two “CLASSIC KIDS’ FAVORITE” Fruits!

*click to enlarge*

bananaorangePersonally, I’m a traditionalist when it comes to these bad boys! They come in their own wrappers! Just peel back the skins and VOILA – instant GOODNESS!

After a few rough years in childhood with banana flavoured meds and mushed bananas with sore throats, I simply cannot STAND the “smell” or “mystery taste” of bananas IN things (*ok, the occasional Chocolate chip banana bread, is FINE!) & I prefer the sensory experience of citrus – peels, oils, piths and juicy goodness!

I’ll post a bit more details about Citrus a lil later on this month 🙂

Low blood sugar and want to avoid a sugar binge? Try one of these, today!


MARCH is National NUTRITION Month

Hey Body Morphers,

I hope the last few days of week 5 of our Sit-Up abs Challenge is still rocking!

Anywho… It’s NATIONAL NUTRITION MONTH!!  All month long I will be posting blogs / IG pics (*posts) / Tweets about Food / Nutrition – Dietary needs / Recipes

If you have any questions you want answered PLEASE email them to me (*instead of posting as a comment)