sore spot(s)



and yet, it is the kind of sore that brings a sweet feeling of satisfaction, the satisfaction of hard work.  however,  if we are to continue to pound out these intense training days, (june plan anyone?!) welp, i don’t know about you, but i’m gonna need some remedy’s to stay motivated. ugh.


  • icing, you can use frozen peas, ice baths, etc. ice within 20 minutes of exercise for 10-15 minutes.
  • massage, or foam roll.
  • stretch, for at LEAST 10 minutes.
  • apple cider vinegar, just a shot glass full in the AM diluted with water. (it is supposed to help flush out lactic acid that has built up from exercising,  here are some other great reasons to shoot it, personally i think it is quite effective).
  • coconut water, chocolate flavor is my fave : ) one word_HYDRATING_  so important to stay hydrated to perform your best during all of your workouts!
  • epsom salt baths…love these, great way to relax and ease those sore muscles before bed.

that is all!

nice work babes!


  • seriously, anyone interested in a june plan?
  • if so, what type of cardio do you want to see?

Loco for Coco


If you couldn’t tell from the title, I’m a pretty big fan of all things coconut! Coconut oil, butter, shaved and/or shredded coconut, absolutely anything coconut flavored or cooked with the stuff.

hungry husband and green coconuts on our honeymoon  at the Mayan Riviera in 2008

hungry husband and green coconuts on our honeymoon. Mayan Riviera 2008

Coconuts are tropical, and I do adore the tropics…

my favorite landscape shot from our honeymoon

my favorite landscape shot from our honeymoon

relaxing on our honeymoon

relaxing on our honeymoon

Growing up I only ever had the sweetened coconut flakes in desserts, and never truly tasted actual coconut before a few years ago! Not only am I now loco for the flavor of coconut, but the nutrient facts are pretty outstanding as well.

It’s delicious AND nutritious! (sorry, i couldn’t resist)

Studies have shown that coconut and coconut oil are superfoods! Meaning it is one of the most healthful foods you can eat, but believe it or not, still, one of the greatest nutritional misconceptions is the idea that coconut, is bad for you because it contains saturated fat.

GASP! Not only did I say the dreaded word FAT, but I also said SATURATED fat. Dundundundunnn!!

The truth behind this quote cracked me up:

{Back in 1962, one writer observed that “the average American now fears saturated fat the way he once feared witches.”}  -Jonny Bowden “The 150 Healthiest Foods on Earth”

I mean, really?!


i was a hipster witch last holloween

i was a hipster witch last halloween, husband as you can see in the first photo, was my monkey

But more on healthy fats later, now back to the coconut.

5 reasons to include more coconut in your diet:

1. MCT’s (medium-chain triglycerides) Coconuts contain mostly MCT’s, instead of long-chain saturated fats.These are easier to metabolize, and (bonus!) the body prefers to burn them as fuel verses storing it around your middle.

2. Lauric Acid. A fat which is antiviral and antimicrobial! Meaning it’s a bug killer, and coconut is now even being investigated for its potential treatment of some cancers, STD’s and even AIDS! Talk about an immune booster!

3. Coconut oil protects against heart disease and promotes weight loss. Heart disease is reported to be the number 1 killer in women, and majority of people in the US concerned about weight are, you guessed it, women. Referring back to reason number 1 for a sec; these ready to burn coconut fats, ultimately help to decrease body fat, which in turn lowers the risk for heart disease! Sounds like the new chick food to me!

4. Other than the life giving fat content, coconut is a great source of magnesium, manganese, and potassium. We need these minerals to assist in numerous functions in our bodies, unfortunately processed foods in the Standard American Diet severely lack these essential nutrients. Coconut is also a great source of fiber, and low in sugar!

5. It smells FABULOUS! Therefore it is therapeutic, what’s good for the senses is good for the soul! : )

one last honeymoon shot                such kids

one last honeymoon shot
such kids

And with that, I am now dying to go to the beach! Spring break please?!

How do you use coconut?



The Encyclopedia of Healing Foods. By, Michael Murray N. D.

The 150 Healthiest Foods on Earth. By, Jonny Bowden, Ph. D., C. N. S.

Welcome to Promenade Wellness!

Welcome to my little corner of the blogosphere! No wild promises of daily posts, or even weekly for that matter. I simply wish to create a comfy space I can speak out about my perspective on nutrition, what it means … Continue reading