Love the Sun, Protect Your Skin

 

Love the Sun, Protect Your Skin

Sunscreen and Whole Body Health Considerations

Summer is fast approaching and the sunshine will be consistently emitting its rays upon us very soon! According to the Skin Cancer Foundation website, “1 in 5 Americans will develop skin cancer by the age of 70.” Since skin is the human body’s largest organ, we need to protect it and keep it healthy to allow us to keep moving comfortably and enjoying our everyday activities and daily functions. 

The skin interfaces with the connective tissue, or fascial system, which surrounds every cell, organ, muscle, and joint and holds us all together. As described in my book “MAGIC in Motion,” what we put on the outside of our body gets absorbed by the skin and becomes part of our internal environment. We need to be mindful of when and what we are putting on our skin so that we are protected from the elements when needed, while not adding unnecessary toxins to our body. The "C" in the MAGIC acronym refers to our muscles' ability to "Circulate" Lymphatic fluids. We want to ensure that our body works and moves efficiently from head to toe to pump those waste fluids out of our body.

In an article by the Environmental Working Group (EWG), the constituents of a good sunscreen are highlighted. “A good sunscreen should provide equal broad-spectrum protection, against both ultraviolet, or UV, A and B rays. But the SPF value primarily reflects how well a product will protect from UVB rays, the main cause of sunburn and some skin cancers, such as squamous cell carcinoma. Sun protection products originally aimed to reduce sunburn. Today, it’s known that some UV rays, such as UVA, don’t cause sunburn but can lead to health harms. UVA rays, which penetrate the skin more deeply than UVB rays, are associated with skin aging and cancer, such as melanoma.”

To learn more about skin care and sunscreen, I consulted my favorite skin care professional, Nova Zynski, Aesthetician and Owner of “Skin Care by Nova Z” in Brookfield. One of the reasons I love to work with Nova is that part of her treatment process includes a wonderful head, face, neck, upper chest and shoulder lymphatic massage. She is able to really get stagnant fluids moving to de-puff and sculpt your face. Her techniques feel amazing and your skin truly glows! Nova has done a lot of research and is a master of her craft. I asked Nova to share her expertise to help us make sense of how we can best support our body’s health and safety this summer. Here is part of our conversation. 

E: Should we be using sunscreen every day? 

Nova: Not necessarily on a daily basis. If you're just in and out doing a few things, you need to be getting the sunshine on your skin.  Sunglasses are an issue too because people wear sunglasses too much, and to really get your vitamin D, sunlight needs to come through the eyes so the combo is important. Now, if you’re a truck driver and you have the sun on you all day every day that's different. Also, if you're sitting at your desk by a window in front of a computer all day every day, yes you should have sunscreen on, but you also want one that's going to protect you from the blue light. 

E: As an Aesthetician, what are the signs of sun damage that you see the most frequently with your clients? 

Nova: I see dark spots (hyperpigmentation) and light or white spots (hypopigmentation). Excess sun exposure accelerates the natural, gradual process of breaking down of the elastin bands in the skin. Skin becomes more lax faster, and overtime the skin becomes super thin. Also, some people’s skin will get really tough overtime because it's trying to compensate for what's been done to it. Their skin will have a lot more lines, and is sometimes really wrinkly looking, but really tough at the same time. It's not soft, supple skin anymore. 

E: What are some of the things we should be looking for in a good sunscreen?

Nova: Eminence, the Organic Skin Care line that I use with my clients, has a Radiance Protection SPF, which is also a moisturizer, and has botanicals that are good for the skin. This contains niacin-amide which has B complexes that help reduce pore size, help retain moisture levels, and build the moisture barrier. Zinc Oxide is another good ingredient to look for in sunscreen. There are many products available now that are not as thick and chalky as they used to be, and won’t leave the white film on your skin. 

E: Do you have any specific cautions regarding sunscreen? 

Nova: You want to use a “clean” product that doesn’t contain toxic ingredients. We want to steer clear of hormone disrupting chemicals. We also need to be careful of “nano-technologies” where the molecular sizes of certain ingredients are extremely small, and they can pass through the blood brain barrier. Sometimes certain chemicals in sunscreens can actually cause dark spots and do the opposite of protecting your skin. Also, even if a product is labeled “organic,” it could still have a few ingredients that you really don't want in there. It’s a misconception people have that if it says organic, that everything in there is good, but it doesn't necessarily mean that it is.  

I did a little extra research on some of the specific toxic chemicals to avoid in sunscreens. According to an article by Thais Alibadi, MD, “here are 6 questionable common chemical sunscreen ingredients:

• Oxybenzone, known as benzophenone-3, a hormone disruptor

• Avobenzone, also a benzophenone

• Homosalate, another hormone disruptor

• Octinoxate, known as octyl methoxycinnamate, a hormone and endocrine disruptor

• Octocrylene

• Octisalate, which stabilizes avobenzone”

Be sure to read your labels and avoid any of the above ingredients and lean toward using the products that are hydrating and safe for your skin, while protecting your body from excessive sun exposure. Enjoy your summer, but protect your skin and body from harmful rays and unnecessary chemicals. 

To learn more about Nova Zynski and her Skin Care Services, check out her website: 

Skin Care by Nova Z

To purchase your copy of “MAGIC in Motion: Foundations for Functional Fitness,” or purchase a copy for a friend or family member, learn more ways to keep your body healthy, and “treat yourself well” from the outside in and inside out, click HERE. 

To uncover your unique, bio-mechanical blockages that zap your energy and keep you from moving how you used to, or to enhance your whole body's communication and immune boosting circulation, schedule a session today: click HERE, call/text 414-405-3956, or email 1212bodyworks@gmail.com.

I'm Grounded!! (No, I'm not in trouble...)

When I was a kid, being "Grounded" meant something entirely different than what I've learned it to mean now. Being connected to the Earth's healing frequency is "grounding" to the body. The Schumann Resonance, or 7.83 Hz, is the electromagnetic frequency of the Earth that serves as a "ground" force. By being connected to this frequency, our body's voltage will decrease, bringing us back into a more balanced, regulated state where rest, relaxation, and healing is possible. The higher our body's voltage, the more likely we are to be sick or sore, so lowering our voltage is an important wellness consideration. 

Proven Benefits of Grounding:

• Reduced Inflammation
• More restful sleep
• Reductions in Chronic pain
• Improved blood flow
• Reduced stress/anxiety
• Reduced EMF interference
• Normalized Cortisol Rhythms
• Increased energy 
• Improved mood
• Decreased Muscle Tension
• Reduction in PMS symptoms
• Reduced Headaches
• Speeds up Wound Healing
• Slows free radical damage associated with skin aging
• Reduced Muscle soreness
• Alleviation of arthritic symptoms
• Stabilized blood pressure
• Less wakefulness during sleep
• Reduced time to fall asleep
• Enhanced digestion and metabolic function
• Reduction of facial puffiness
• Enhanced nutrient absorption
• Balanced Hormonal Rhythms
• Improved Cardiovascular health
• Improved HRV (Heart Rate Variability)
• Enhanced Detoxification processes
• Balances Bone Calcium metabolism

The best way to connect with this beautiful, healing frequency is to go outside barefoot and walk or sit on the grass. Swimming in a lake, river, or ocean is another way. Walking along a sandy beach is yet another option. Living in Wisconsin and working indoors, most of us don't have the luxury to do these activities often, so luckily there are some products available to help us receive this healing frequency other ways. 

We purchased fitted bed sheets from Grounding Official (Enter coupon code 1212BW to receive a 15% discount) for our bed, and I have never slept better! My sleep quality had been spotty over the years, especially as I venture into peri-menopause, and since sleeping on these, it has become much more consistently solid. Thank goodness!! With the purchase of our King size fitted bed sheets, they offered a special deal on the non-fitted sheet, so I went ahead and purchased it for our son's bed. That one is not convenient since it doesn't have fitted corners, but is just a strip that goes across the bed. It doesn't stay in place well, so I wouldn't recommend those products, personally. Now, I just need to buy some pillow cases and we'll be all set! 

I bought some grounding mats also, to go underneath our desks. These came from a different company called Grounding Well. (Enter coupon code GW20 to receive a 20% discount). When we first opened the packaging, there was a very strong odor, but we out-gassed them in the garage for a few days and they're fine now. I now have some in my office, one underneath my desk, and one for you to enjoy during your treatment sessions. I'm excited to see how you like it!  

With both the sheets and the mats, there is a wire that snaps onto the product, then is inserted into the ground part of the outlet (the small hole at the bottom of the 3 openings). It is really simple. The sheets came with a tester for the outlet to make sure that is indeed grounded. 

For book lovers, the "Earthing" book by Clint Ober, one of the leading researchers involved in the Grounding movement, is a wonderful resource where I really took a deep dive into learning more about Grounding before investing in some of the products above. The Earthing website offers many more other products. You can also watch a documentary movie about Grounding from this website, or on YouTube. 

So far, I can honestly say that by simply sleeping on the grounding sheets, my sleep quality has improved greatly! I can fall asleep much faster, sleep more soundly, I awaken much less frequently, and am able to resume sleeping if I do wake up in the night. I love having the mat under my desk in my office so I can enjoy the benefits while I'm sitting, which I don't do very often. Since the weather allows it these days, my favorite way to ground is still to go outside and lay down, stand, or walk on the grass. 

Looking forward to spreading the word about this natural healing treatment that is easy to implement, especially now in the late spring, early summer, and hearing about how you and others benefit from this on your wellness journey. Now, I'm heading outside to stand in the yard. 

Top 3 Winter Wellness Tips

Top 3 Winter Wellness Tips

How lucky we are to be able to experience all 4 seasons here in Wisconsin! While living in California for a year and half doing a PT travel assignment, it didn't take long to discover that it is was ALWAYS nice outside. I actually missed experiencing the changes in seasons. After moving back to Wisconsin, I decided the only way I could make it through the winters again was to officially embrace them and make the best of what they offer, instead of shivering and complaining for 4+ months of the year! 

When there is snow outside, my family and I love to go snow-shoeing, skiing, and snowboarding. Our 11 year old LOVES to go sledding, but this winter has not provided us that opportunity...yet. We got a new concrete driveway poured this fall, so we were actually looking forward to shoveling and snow blowing now that it is all level, but we still wait patiently for that opportunity. Of course it has been cold here this winter, another seasonal attribute we have learned to embrace with our fuzzy socks and sweaters. We have committed to the flannel sheets and down comforters on our beds to help us stay warm and cozy while we rest and slumber. 

Having the chance to stay indoors this time of year, we can take the time to go "inward" to reflect on our past year, release that which no longer serves us, and refocus our priorities, while receiving fresh insights for growth opportunities. How are you spending your time enjoying this Winter? What are you doing to embrace this season? My hope for you is that you are feeling great and that your body serves you kindly all winter long. Here are the Top 3 Winter Wellness Tips to keep you moving your best through this beautiful time of year. 

1. Optimize Vitamin D Levels

Vitamin D is known for its role in helping regulate Calcium absorption and bone health. According to an article from National Library of Medicine, "Vitamin D and its receptor are important for normal skeletal muscle development and in optimizing muscle strength and performance. Supplementation with various forms of vitamin D in older adults has mostly shown reduction in falls risk and improvements in tests of muscle performance." Who knew that boosting Vitamin D levels would be helpful for staying upright on the slippery, icy surfaces that often plague us this time of year!?! The sun is the best natural source of Vitamin D, but many winter days are grey and dreary with no sunlight, sometimes several days in a row! Using a light box can help to stimulate the production of Vitamin D, as well as getting outside on sunny days, with as much skin showing as you can tolerate out in the cold. Eating foods that are high in Vitamin D can also keep us healthy at this time of year. This article lists 15 foods that are High in Vitamin D--some of my favorites are fresh fish and mushrooms. 

2. Boost Body Temperature Naturally 

Keeping yourself warm during these cold winter months can be a challenge. According to this article from Pharmacy Solutions, "foods that take longer to digest can help raise your body temperature and make you feel warmer. The medical term for this process is thermogenesis, which is the process of your body producing heat caused by food metabolizing." These warming foods include bananas, oats, ginger tea, coffee, sweet potatoes, and butternut squash. More great ways to increase your body temperature while using many of your muscles at one time are by doing jumping jacks, walking, or performing this 4 Minute Workout video from Zach Bush, MD. This free workout offers a great way to increase Nitric Oxide in the body, which is responsible for body temperature regulation as well as nervous system balance. Drinking hot beverages is another way to warm you up from the inside out. Wearing natural fabrics like wool can also be helpful to keep you warm, as wool traps air pockets and helps insulate you from the cold. So many clients and I wear Smart Wool socks, which really work well to keep those tootsies warm this time of year! Cuddling up with a fuzzy blanket and a loved one tops the list of many people's favorite ways to boost body temperature naturally. 

3. Keep Walking, No Matter What! 

Walking is one of the easiest, cheapest, most convenient ways, and natural ways to achieve whole body movement, release muscle tension, ground and connect with the earth, and promote vibrant health. No matter how cold it is, how slippery it might be, or how much snow there is on the ground, it is important to keep walking throughout the winter months!  We have so many lovely lakes, parks, and neighborhoods in this part of Wisconsin, so there are ample opportunities to explore different areas, terrains, witness natural landscapes, and breathe in the various microbiomes around us to enhance our body's natural health and balance. Bundling up in hats, scarves, mittens, and warm jackets is the best way to tolerate the outdoor elements. One of the best inventions to help stay upright on icy surfaces are traction cleats for your shoes, like these Yak-Trax. These are a God-send when it comes to walking your dog, or taking a nice, brisk exercise walk, while feeling confident that you will not slip and fall. If outdoor walking is just not right for you, there are also many opportunities to walk indoors at area malls and at the Pettit Ice Arena. Maybe your office building is large enough that you can walk the halls and or stairways as you take movement breaks throughout your workday. Why not schedule a walking meeting with a client or co-worker, or meet a friend for a walk instead of a drink? Walking is the ultimate way to boost body temperature naturally, and can be enjoyed outdoors as you soak up the Vitamin D provided by the winter sunshine. What if your body is not feeling its' best while walking? You may have a movement imbalance that can be identified and corrected to make walking more enjoyable for you. I'd be happy to help you do that! 

5 Daily Habits of Healthy, Independent Seniors

 

Last week, a sweet 98 year old woman really impressed me!! I was called by her son, a long term client of mine, to do a home visit and assess her back pain due to a recent fall. Mary was amazing!! She still lives by herself and doesn't take ANY medication!! She's able to maintain some independence and has caregivers come into her home to help her with hygiene, dressing, and home care activities. I was impressed at how well she is still moving around with her walker, despite having some intermittent back pain. This experience got me thinking about what types of daily habits it takes to live a long, healthy and independent life. Keep reading if you are a senior, know one, or plan to be one someday!!  Movement is Medicine When I asked Mary if we could do some "exercises" to help alleviate her back pain she said "I don't like exercise." When I rephrased it and asked, "Can we try some "movements" together?" she smiled right away and said "YES!" Even I don't LOVE the idea of exercising, per say. But "Movement" seems like a less intense activity and less challenging than lifting weights, doing squats, and lunges. (Those are great movements, but not necessarily appropriate for a senior who doesn't love exercise.) We kept things basic and performed some gentle body movements while seated and standing. Her daughter-in-law and I moved her dining room table slightly so she can do laps around the table with her walker when her caregivers are present. She enjoyed moving and it actually made her back feel better.  Daily movement habits could include practicing yoga, walking, biking, swimming, weight lifting, taking exercise classes, gardening, or doing laps around your dining room table. Movement helps to get our blood pumping to bring oxygen to our tissues and organs, as well as pumping our lymphatic system to remove waste materials out of our body. Movement is some of the best natural medicine available to keep your body healthy for decades!! Be sure to get your daily dose.  Balance is Key Unfortunately, the reason for Mary's home visit is that she took a fall, which is a common occurrence among the elderly population. She took this fall like a champ, but that is not always the case with seniors. Sometimes a fall can be the "beginning of the end," especially if someone breaks a hip, as it is difficult to make a full recovery. Balance reactions decline as we age, so it is important to incorporate daily activities to maintain or improve our balance. Doing simple activities like calf raises (rising up onto your toes), standing on one leg, performing side steps, and marching in place can challenge your balance. These are all easy to do while standing behind a dining room chair or near a counter so you can use your hands for support. These can also be performed without holding on if your balance allows. Just be sure to keep yourself safe! By incorporating balance activities into your daily routine, you too can maintain your health and independence as long as possible.  Hydrate for Health Water is the elixir of life! All of our cells and organs require these essential molecules (hydrogen and oxygen) to perform their many functions to keep us alive and well throughout our lifetime. Water not only helps to keep skin soft and supple, but it also helps to digest our food and move our bowels, which is a function that can become sluggish as we age. Healthy water intake is recommended as "twice your body weight in ounces per day." A slice of cucumber, lemon, or orange in your glass or water bottle could be just the simple addition you need to make drinking water more palatable. It's like having a little party in your water, and the nutrients in fruit can help you absorb and assimilate the water molecules even better! When your cells and whole body function and move at their optimal levels, your health and independence will follow!  Don't Wait As much as our bodies are amazing and capable of healing themselves even in our senior years, some issues are better left up to the professionals! Mary's son contacted me soon after her fall because of her back pain complaints rather than waiting weeks and weeks to see if things got better on their own. By being proactive with your health maintenance and any concerns that arise, it is much easier to overcome injuries or imbalances than if you wait until you are miserable to seek professional help. My senior clients who are in the "Maintenance" Mode of their care plan with me are committed to their regular monthly "tune-up" sessions as they feel the benefit of each session and how they all contribute to keeping their mobility at its best. Sure, we can always schedule a session when pain issues are acute or flared up, but I'm not gonna lie...it is much easier to keep people functioning well than it is to do "damage control" therapy. By staying in-tune with your movement abilities and body sensations on a daily basis, you are sure to maintain your health and independence much more easily!    Laughter is the Best Medicine "One minute of anger can weaken the immune system for 4-5 hours. One minute of laughter can BOOST the immune system for 24 hours!" This quote recently came across my internet feed and although it shocked me initially, it actually makes sense. One of the most enjoyable aspects of Mary's home visit was the laughter we shared. She was pleasant the whole time, despite having some pain when she transferred from standing to sitting, but we shared some good laughs together. I'm confident that her positive attitude and sense of humor are 2 of the main reasons she has made it to 98 years old and is still going strong, despite all the ups and downs that each decade can bring. Smiling and laughing do so much good for our heart, soul, immune system and our mental health state. Be sure to prioritize reading, watching programs, and sharing time with the people in your life who fill your spirit, make you smile and laugh, and warm your heart! Keeping your sense of humor is sure to help you stay healthy and vibrant for years to come.  As always, I'm here to help keep your body functioning efficiently to stay healthy and independent for as long as I possibly can! (Written June 2020)

Best Baby Boomer Immune Boosters

 "Wash your hands. Cough and sneeze into your elbow. Don't touch your face. Use Hand Sanitizer with 60% alcohol. Sanitize and disinfect frequently touched places. Wear gloves. Wear a mask. Avoid handshakes. Maintain a 6 foot distance between others. Avoid crowds. Stay home."

So many recommendations are being offered about how to avoid exposure to this new virus, however, not much has been shared about how to boost your immune system to protect yourself if your body does come into contact with unwanted pathogens. According to the CDC website, "8 out of 10 deaths (related to COVID19) reported in the U.S. have been in adults 65 years old and older." Those statistics are downright scary!! As Baby Boomers, it is especially important to not only do what you can do to limit your risk of exposure, but also boost the resiliency of your immune system to overcome this or any other health threat that may come your way. Here are some key tips for seniors to consider to keep your body working as efficiently as it can.

Stay Hydrated
Water is essential for many body functions, including immune responses.  Drinking 1/2 of your body weight in ounces of water per day is a common recommendation for adults. If your urine is clear, you're doing well. If it's gold or yellow, keep drinking. Remember to get those ounces in before 6pm otherwise it may interfere with your ability to sleep through the night without awakening for a trip to the bathroom. 

Choose Anti-Inflammatory Foods
According to this "Very Well Health" article (Click Here), we should choose from these foods high in anti-oxidants:

• Berries (such as blueberries, raspberries, and blackberries)
• Cherries
• Apples
• Artichokes
• Avocados
• Dark green leafy vegetables (such as kale, spinach, and collard greens)
• Sweet potatoes
• Broccoli
• Nuts (such as walnuts, almonds, pecans, and hazelnuts)
• Beans (such as red beans, pinto beans, and black beans)
• Whole grains (such as oats and brown rice)
• Dark chocolate (at least 70 percent cocoa)
• Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
• Flaxseed

There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation."

Avoid Virus-loving Foods
Viruses feed off of eggs, gluten, dairy, corn, soy, pork and Canola oil, according to Anthony William, author of the "Medical Medium" book series. By limiting or avoiding intake of these foods, there will be less fuel to feed the viral cells and therefore less inflammatory response. 

Supplement Wisely

Vitamin C, Zinc and Glutathione are some of the most commonly discussed supplements to keep our immune system functioning well, especially for Baby Boomers and seniors, as their levels of Glutathione, a vital antioxidant, are typically lower. Vitamins D and B are also helpful to combat the effects fo the increased stress level this time in history has created for many of us. To find the correct dosage of supplementation for you, contact your primary care, functional medicine, or alternative health care practitioner. You can also find helpful information on Dr. Mercola's website (Click here). You can choose to sign up to receive his natural newsletter focused on holistic nutrition and fitness strategies to stay up to date with current recommendations for seniors.  

Keep Moving

Movement and regular exercise are especially important for Baby Boomers to boost immune health. The muscular system serves as a pump for lymphatic fluid, which carries out the body's waste products, so the vitality of the immune system is dependent upon moving on a regular basis. Unfortunately, many older individuals are not as active as they were in younger years due to reduced energy levels, limited mobility, chronic pain from stress or previous injuries, or fear of hurting themselves. Now that most gyms and health clubs are closed, it is important to maintain a daily movement or exercise program at home and outdoors if possible. Walking, gentle, progressive body weight resistance exercises or band exercises can be helpful for getting your muscles pumping to help your lymphatic fluid and waste products to move OUT of your system. Being sure that your body is working as efficiently as possible from head to toe is crucial to your immune system's vitality.

By following the recommendations above, Baby Boomers will be in the best shape possible to ward off whatever pathogens may come your way. Attending your regularly scheduled appointments at 1212 Bodyworks will ensure that you keep all your muscles firing and your immune system vibrant, and that you have the tools and techniques to use at home to keep you moving well! 

Looking forward to helping you keep your whole body and immune system in optimal condition. Be safe, stay healthy, and take good care of yourselves!

(Written June 2020)

8 Key Elements to a Well Balanced Life: "D" is for...

I've been naughty this year. I've been teaching my clients to perform exercises specifically for their unique muscle imbalances, but I haven't done my exercises faithfully. I have all sorts of exercise equipment at home and at my office, but do you think I use them often? No. I haven't been practicing what I preach as much as I should have been this year. However, a good friend of mine once said, "Don't ever "should" on yourself" and I have always appreciated that comment. I have realized that it is important to focus on all of the good things I have done this year instead focusing on what I "should" have done.  

In August, I finally broke down and hired a personal trainer to help keep me accountable for taking care of myself, as I had been focusing on taking care of others and let myself go. I am also making great strides in overcoming leaky gut syndrome and the resultant autoimmune conditions that have created challenges with my health and energy levels by educating myself on  how to use food as medicine. I am helping my family to also improve their health and energy levels so we can keep up with our 5 year old! Prioritizing time with my family and friends has also brought a lot of joy into my life in 2016. I also just formed a "Meet Up" group called "Get Moving Mil-WALK-esha" to get people together for walks around Milwaukee and Waukesha Counties. These good things in 2016 have helped to move me closer to living a well balanced life. 

Over the past 8 months, you have discovered how to live a well-balanced life also through Breathing, being mindful of your body's Alignment, moving around or being "Locomotive", bringing Awareness to your body's sensations and movement limits, eating a Nutritious diet, Circulating your body's important life giving and cleansing fluids, and enhancing your Environment to maximize health and minimize toxins. Finally, as the year draws to a close, you will discover the final key element to a well balanced life. 

The journey toward health and wellness is not an easy one. Pain, tightness, limited movements and mental blocks can all get in the way of our ability to enjoy life. Many of us seem to be wearing many hats and burning the candle at both ends, as they say, and time seems to fly by before our eyes. The final key element in BALANCED is one of the most important elements but can also be one of the most difficult: Dedication to taking care of ourselves and living a healthy life. 

Dedication means taking the time out of your day to breathe. Dedication means taking a moment to look within and be aware of how you are feeling, and then take action to improve upon that feeling if necessary. Dedication means taking the time to plan out, prepare and enjoy nutritious meals, snacks and drinks. Dedication means doing the best you can on any given day, or at any given moment, to commit to your well-being and make the best decisions you possibly can to care for yourself.  

Dedication is NOT perfection. (I have to keep reminding myself of that one.) Dedication means cutting yourself some slack for missing a workout, and getting back on the horse as soon as possible. Dedication means having the right network of family, friends, coaches and helpers to keep you moving toward your goals and truly living a well balanced life. Dedication means taking care of yourself so you can continue to care for others. (I have to remind myself of that one, too!)

Congratulations on your dedication so far along the journey toward your well-balanced life. The journey keeps on going until our time is up on this planet. I'm dedicated to being here for you to support you on your journey as I continue along mine. 

Keep moving well!