Coconut Oil & Honey Hair Conditioning

Coconut oil is great for your skin and all hair types. It softens hair, helps it to shine and adds essential proteins which helps to repair damaged hair. Coconut oil can also help relieve dandruff, psoriasis, and dermatitis. An added bonus is that lauric acid in coconut oil has anti-fungal and anti-bacterial properties. It's just plain great stuff.

When I recently came back from Vegas my hair was so dry and brittle I thought it was going to fall out. So, I tried a coconut oil and honey conditioning hair mask. It was wonderful. My hair came out very soft.

What you will need:

1/2 cup coconut oil (depends on hair thickness and length, so play with this)
2 Tbs Honey (depends on hair thickness and length, so play with this)
Gloves (optional)
1-2 inch painters brush or basting brush (optional)
Old t-shirt (suggested)
Plastic wrap or shower cap

Directions:

Mix the coconut oil and honey. You can just stir it with the brush, your fingers or blend it in a blender. It's gonna get messy, so don't be afraid to dig in. Then apply all over your hair root to tip either with your fingers or the brush. You may find it easier to separate out strands and do it in small patches. When you have applied all over your hair, put your hair up any way you choose. Wrap with plastic wrap or a shower cap. Leave on for a minimum of 1 hour. If the oil leaks and drips down your neck, enjoy it, rub it into your skin. Coconut oil is great for your skin. Then wash hair as usual.

Now is the time when we show embarrassing hair picture....

Recipe: Coconut Greens

I love this coconut greens recipe. It's very easy and fast. I use collards, beet greens, or kale for my greens.

INGREDIENTS

1/4 or more yellow onion
1/2 or more bunch of greens
1 Tbs coconut oil
1/4 cup coconut milk
1/4 cup pine nuts
Himalayan salt to taste

DIRECTIONS

Cut onion and brown with coconut oil, probably a few minutes. Add greens, Himalayan salt, and coconut milk. Simmer low heat for about 10 minutes, may vary depending on how much greens you add. While greens are cooking toast pine nuts on med to low heat. Add pine nuts to greens when greens are done cooking and serve. Yum!

I got this recipe from the Beachbody Ultimate Reset. I use coconut oil instead of olive oil  and I use whatever greens I have available. If you want to learn more about the Beachbody Ultimate Reset and how to cleanse the body in a healthy way that does not shock it, please feel free to contact me: coachlana@beachbodycoach.com

What Training Do You Need to Become A Group Exercise Instructor?

Get Trained: How to Become a Fitness Instructor

If you have a passion for fitness and helping others, becoming a group fitness instructor may be for you. But, it can be a little confusing trying to figure out where to start.

Ask yourself what is your favorite class? That would be a good place to start. Find out if that type of class needs a specific type of training. For example, you have to take Zumba training to teach Zumba and you need to take Turbo Kick training to teach Turbo Kick.

After you find out if you need format specific training, you need to figure out where you want to teach. Some clubs require additional training for their instructors. For example, many clubs require what is called a national group exercise certification. This training deals with a lot of safety, anatomy, and fitness topics that are not covered in format specific training. 2 well known organization that do general group exercise certifications are AFAA (Aerobics and Fitness Association of America, http://www.afaa.com/ ) and ACE (American Council on Exercise, http://www.acefitness.org/ ). There are lots of others. Find out what the facility that you want to train at prefers. Also, many facilities require CPR and AED training so that you can react in case of an emergency.

In addition, if it is allowed, you may want to shadow or be mentored by a seasoned instructor. Work with them one on one fine tuning your queuing, class formatting and maybe even teaching a part of their class to gain confidence.

Every club is different. So, it’s important to know what is required of you so you are prepared to start your fitness journey.

If you have any questions, please feel free to contact me coachlana@beachbodycoach.com

Tempeh Pomodoro Recipe

 

Tempeh Pomodoro

Ingredients:
3 Tomatoes
8 ounces tempeh
3 tbsp Braggs liquid aminos
1 tbsp oil

Directions:
Slice tempeh into bite size pieces. Dice tomatoes. Pan fry tempeh on med to high with oil till golden brown on both sides. Add diced tomatoes, stir & cook till most water cooks off. Add Braggs & simmer for 3-5 minutes.

2 servings

I did not create this recipe. I got it from: 

http://www.youtube.com/watch?v=ecMLM8zscPM

Meditation - Counting Breath 5 Minute Guided Meditation

This is just a suggested relaxing meditation. There are many ways to clear your mind. Here I use counting how long each inhale and exhale is as a way to focus and block out distractions. Be patient with yourselves and just breath. I hope you enjoy.

Zumba Class Playlists

Here are my Zumba class playlists. I change 1 song per week. Enjoy. =]

ZUMBA

1. Glad You Came (Zumba Warm Up Basic) - The Wanted - Glad You Came - Single
2. Dirty Desire Edit (Zumba Warm Up Cardio) -
3. Bust Your Windows (Glee Cast Version) (Zumba Warm up Toning) - Glee Cast - Glee - The Music, Vol. 1
4. Balans - Caribbean Hip-Hop - Zumba Volume 38
5. Upa Ja (Club Remix) (Merengue/Hip Hop) - Zumba Volume 08
6. Pusha Pusha (Axe) - Zumba Volume 25
7. Mujeres Calientes (Merengue) - Zumba Volume 06
8. Loco - Cumbia - Zumba Volume 38
9. Na Ponta Do Pe - Axe - Zumba Volume 30
10. Tremendo Boogaloo (Salsa) - Zumba Volume 15
11. Move It Up (Reggaeton) - Zumba Volume 22
12. Sambadromo (Samba/Capoeira) - Zumba Volume 16
13. La Isla Bonita (Glee Cast Version feat. Ricky Martin) - Glee Cast - La Isla Bonita (Glee Cast Version feat. Ricky Martin) - Single
14. Taking Chances (Glee Cast Version) - Glee Cast    Glee - The Music, Vol. 1

ZUMBA TONING

1. Glad You Came (Zumba Warm Up Basic) - The Wanted - Glad You Came - Single
2. Bust Your Windows (Glee Cast Version) (Zumba Warm up Toning) - Glee Cast - Glee - The Music, Vol. 1
3. Balans - Caribbean Hip-Hop - Zumba Volume 38
4. Would you? - Lounge / Dance - Zumba Volume Toning 7
5. Lift Karadey - Bhangra - Zumba Volume Toning 6
6. La Candela - Afro Cuban / Latin Punk - Zumba Mega Mix #6
7. Cumbia Del Caribe - Cumbia - Zumba Mega Mix #27
8. Tremendo Boogaloo (Salsa) - Zumba Volume 01
9. Ya Llego El Verano (Merengue) - Zumba Volume 10
10. Dile (Reggaeton) - Zumba Volume 01
11. Sambadromo (Samba/Capoeira) - Zumba Volume 16
12. Super Freak - Rick James
13. Just a Kiss (Zumba cool down stretch) - Lady Antebellum    Own the Night


ZUMBA GOLD

1. Mony Mony (Zumba Warm Up) - Billy Idol - Billy Idol: Greatest Hits
2. Someday (Zumba Warm Up) - The Black Eyed Peas - The Beginning (Deluxe Version)
3. Represent, Cuba - Cha Cha / Cuban Hip Hop - Zumba Mega Mix #6
4. Asereje (cumbia) - Zumba 14 Cañonazos Bailables   
5. Chico Snap - Snap With It (Salsa) - Zumba Mega Mix #1
6. Sexy Movimiento (Electronic / Reggaeton) - Zumba Volume 37
7. Estas Perdida (Calypso) - Zumba Volume 21
8. Bimbola - Bachata/Merengue - Zumba Volume 29
9. Bakers Dozen - Big Band - Zumba Gold Volume 6
10. Se Marcho Mi Amor - Tango - Zumba Volume Gold 3
11. A Gozar Todo el Mundo (Merengue House Hip Hop) - Zumba Volume 01
12. Caipirinha - Zumba Fitness
13. Thank You - Cool Down - Zumba Mega Mix #29\11
14. Crazy In Love  - (GOLD Balance)    - Beyoncé - Dangerously In Love
15. Heart Of The World (Stretch) - Lady Antebellum    - Own The Night