INPUT ARTICLE: Article: This combination is the perfect texture for a scrub that gets rid of the dead skin while also conditioning your skin to make it smooth and soft. Coconut oil is solid at room temperature so you may want to heat it a little to make it easier to mix with the ground almonds.  Make sure the almonds are finely ground. Put a handful of almonds in the blender or food processor and grind until they're they texture of coarse salt. Add a few drops of your favorite essential oil to make the scrub smell divine. Remove your makeup and rinse your face so the scrub will be easier to apply. Apply it in a circular motion all over your face, concentrating on the spots that tend to get dry and flaky. No need to press too hard; the ground almonds will do the work of exfoliating for you. Wet it with warm water and gently wipe away the scrub, rinsing out the cloth when necessary, until it's completely gone. Rinse your face and pat it dry. The beauty of a coconut oil scrub is that it's usually unnecessary to moisturize further. However, if you have a few spots on your face that get really dry, dab a little more coconut oil on and let it absorb into your skin.

SUMMARY: Mix a tablespoon of coconut oil and a teaspoon of ground almonds. Rinse your face. Apply the scrub. Remove the scrub with a washcloth. Moisturize if necessary.


INPUT ARTICLE: Article: While the bread is toasting, slice the banana.

SUMMARY: Make the toast as usual. Spread each slice with one half peanut butter and one half chocolate spread. Arrange banana slices over the spread on each slice. (Optional) Sprinkle with shredded coconut and/or chocolate chips. Serve immediately.


INPUT ARTICLE: Article: Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session. Feeling good will help you get through these 2 weeks since you’ll be cutting calories and moving a lot more—it can be tiresome but don’t give up!  Always talk to your doctor before starting any new exercise program. If you are new to exercise, start slow and easy until you can work your way up to 30 or 40 minutes. For instance, start by jogging for 15 minutes and walking for the remaining 15 minutes. Then, after the first week, jog for the full 30 minutes, upping your speed and intensity. Picking something you enjoy is going to make the next 2 weeks a lot easier. Swimming, kickboxing, dancing, and various sports will count toward your daily 30 minutes (minimum) of aerobic exercise. Whatever activity you choose, make sure to get your heart pumping for at least 20 to 30 minutes so you work up a good sweat.  Swimming is a great low-impact option that won’t hurt your joints. Take a dance class with friends or family members to up the fun factor! Lifting weights will build lean muscle, which is necessary to rev your metabolism and burn fat throughout the day. A combination of strength training and aerobic exercise is more effective to lose weight faster than just doing one or the other.  Strength training doesn’t count toward the daily minimum of 30 minutes of aerobic activity. If you don’t know the proper form for dumbbell exercises, use the weight machines. If you plan to weigh yourself every few days, keep in mind that muscle weighs more than fat. But don’t worry, those muscles will help you blast more belly fat for the next 2 weeks! Start with simple and well-known exercises like bicep curls, push-ups, pull-ups, tricep curls, lateral raises, and chest presses. Do 3 sets of 8 to 10 reps. You should use enough weight so you can maintain good form for the full set but also need to rest between sets. HIIT elevates your heart rate and keeps your muscles guessing. It’s also more effective at blasting more calories in a shorter period of time (as opposed to low intensity training with little to no variations). Work in HIIT at least 3 or 4 times a week (or you can do shorter HIIT routines every day in addition to aerobic exercise).   For example, perform 30 to 60 second sprints while jogging. Recover with 2 to 4 minutes of jogging at a moderate pace before the next burst. Even walking can be adjusted for an HIIT workout by changing your speed and adding hills. Walking is a great alternative if you have bad knees or other joint problems. Try this 20 minute treadmill routine:  3 minute warmup at 5% incline 3 minute brisk walk at 7% incline 2 minute brisk walk at 12% incline 2 minute moderate walk at 7% incline 2 minute brisk walk at 12% incline 2 minute slow to moderate walk at 15% incline 1 minute moderate walk at 10% incline 2 minute brisk walk at 12% incline 3 minute cool down at 5% incline every day to increase strength, toning, and balance. Working your core will help build and tone your abdominal and back muscles. Keep in mind that there’s no such thing as “spot” training, but the more you engage your core, the more lean muscle you’ll build, and the more calories you’ll burn throughout the day.  As a plus, your posture will improve after just a week of core training (making you look leaner)! Try some common yoga moves like planks, warrior twists, and cobras to stretch and tone your core. . Make an effort to take the stairs or walk around more for the next 2 weeks. Take a 10 to 20 minute walk after eating to help your body digest, burn extra calories, and keep your metabolism running.  Get off the bus or subway a few stops early and walk the rest of the way. Run errands on foot if you live close to your regular shops. If possible, walk or bike to work. Climb the stairs instead of using the elevator or escalator.

SUMMARY:
Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week. Choose a form of aerobic exercise you enjoy so you’ll stick with it. Add strength training to your workout routine 3 times a week. Incorporate high-intensity interval training (HIIT). Work your core Incorporate exercise throughout the day