Archive for the 'The way we think' Category

Aug 21 2012

Burn the dump ships – How to really achieve your goals

There was a successful general that took his army by sea to conquer a new land. When they landed he gave the order to burn the ships. Although the soldiers couldn’t believe it, they followed the order and burned the ships. What do you think the outcome of the battle was? Of course they won! They didn’t have any other choice – they didn’t have any ships to take them back and run away in case they lost. They had to win, if not they would all be dead.

We all make decisions every day, small and big. When it comes to important, big decisions there are a few variables that will impact how successful we’ll be in achieving our goals, but one factor is the most important one.

The following are four of the factors that will make or break your success:

  1. What exactly is your goal? (Must be specific).
  2. Where are you now? (Must recognize the starting point).
  3. Why do you want to achieve that goal? (Why it’s important for you and what will happen if you don’t achieve it).
  4. What steps do you need to take to achieve the goal? (Create a plan).

And this is THE factor that will control everything else: How you make the decision. The way you decide is the single most important factor that will determine your success. Without fully understanding and realizing this, you’ll have a hard time reaching your goals.

The two different ways to make decisions for creating change and achieving goals are:

  1. When you make a decision and, at the same time, you think about all the obstacles that come with it and already have in your mind the reasons and excuses for your upcoming failure.
  2. When you make a decision and you give yourself no way to go back – you burn the ship – you don’t see any other way but to move forward in achieving your goal, failure is not an option.

This is a fundamental difference between making a decision for success or failure. I know firsthand the power of each of these ways of thinking and decision-making. I have experienced both ways, and can share with you that it’s a totally different mindset and process with totally different outcomes.

This kind of decision-making to achieve your goals will create the success you want – when you know you won’t accept any excuses, you give yourself no other option but to do what it takes to achieve your goal. That’s how you create success in your life (in any area).

Hey, I didn’t say it’s easy – if it was easy everyone would do it! But I know now for sure – it’s worth it. I made too many decisions and had too many goals that I didn’t achieve because I gave myself all the excuses (and I’ve got good ones) in the world to why I didn’t achieve them.

When I changed the way I made decisions and set a goal with no excuses – that’s what made the whole difference. There was no way to go back (burn the ship), no giving myself another way besides achieving the goal.  Yes, it’s hard work, mostly in the mind-set, but as I said it’s totally worth it – life is great when you get where you want to go.

If you’re interested you’ll do what is convenient –

If you’re committed you’ll do what it takes!

 

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Jul 31 2012

The Truth About Your Metabolism

If you’re like most people I’m sure you’ve tried to lose some pounds at one point or another in your life. Some of us have made a career of it and never stop fighting to lose weight. It means that we are always looking for some magic thing that will help us to speed our metabolism and burn more calories.

Weight loss programs often promise to provide some secret to boost your metabolism and make the process easy but, in fact, those are just gimmicks.

The need to have a quick and easy solution to lose weight is so big that many theories are established on the notion that a specific food or drink will help you magically burn more calories.

While most nutritionists agree that eating a diet consisting of whole grains, lean protein and lots of fruits and vegetables is healthy, there is no evidence that so-called “calorie burning” foods like grapefruit or cabbage actually promote weight loss. Unfortunately, there is no food we can consume that will help us burn those extra pounds.

Some other concepts that are advertised as metabolism boosters include:

1 – Don’t eat too close to your bed time

The idea behind it is that your metabolism is slowing down at night, and you’ll sabotage your weight loss if you eat too close to bedtime. This is NOT true. Calories are calories. The problem with late night eating is that you tend to make poorer choices and eat too much of these unhealthy foods.

2 – Drinking water speeds metabolism.

Drinking lots of water is very healthy for many reasons, but it does not enhance your ability to burn more calories. If you drink plenty of water, it can help to keep you feeling full, you’ll want to eat less – but more water in your system won’t burn those extra pounds.

3 – Eating breakfast boosts your metabolism

People who eat only one meal a day will shut down their metabolism. So, you can say that by eating breakfast you help to keep your metabolism up and running. The more important fact is that people who eat breakfast are much less likely to binge later in the day and are more in control of what they eat throughout the day.

4 – Build muscles

There is only one way to enhance your metabolism: build more lean muscle mass! Muscles are the tissue in the body that burn more calories than fat tissue, so by having more muscle and less fat you’ll increase your ability to burn calories.

Physical activity is the way to increase your muscle mass. Bearing weight exercises are the best way to do that, although any physical activity will help you maintain your muscle mass as you age.

In conclusion, to be successful in weight loss and shed those extra pounds, to enhance your ability to burn more calories and keep the results for the long run – you must include physical activity in your weight loss efforts and, to be more specific, start to do strength training to build your muscle mass.

 

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Jul 16 2012

Are you wasting your most precious resource?

Time – you can’t see it, touch it, smell it, taste it or hear it – it’s not attainable!

Yet, it affects us all the same way. The difference between us is how and what we personally do with it.

6 facts about TIME – My hope for this short article is that it will make you stop and think! I hope it will remind you how time is priceless and irreplaceable, and that you’ll take [even] small steps to be more mindful about this most precious resource.

Time:

First: Nobody can manage time. But you can manage those things that take up your time.

Second: Time is expensive. As a matter of fact, 80 percent of our day is spent on those things or those people that only bring us two percent of our results/fulfillment/happiness.

Third: Time is perishable. It cannot be saved for later use.

Fourth: Time is measurable. Everybody has the same amount of time… poor or king. It is not how much time you have; it is how much you use.

Fifth: Time is irreplaceable. We never make back time once it is gone.

Sixth: Time is a priority. You have enough time for anything in the world, so long as it ranks high enough among your priorities.

Just take a minute to stop and think about it. Does it make you want to do better with your time? Use it more wisely? Concentrate on more important and enjoyable activities?

What will you start to do differently in your life – now that you think about it?

(My Apologies! for not having the name of the creator of those wise points about time, I just love it so much that I had to share it with you all).

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Jun 04 2012

I Believe There Are – 5 Basic Human Needs!

When it comes to the basic human needs – what we need to be and stay alive , to have good health and function well – there are 5 basic needs that go into this category… and we will leave sex out of this discussion.

However, for some reason, in these modern times, we consider only 4 of them as a must and treat the last one as optional – that’s the reason we get in trouble and have a hard time incorporating it into our lives on a regular basis.

Our mind-set and the way we view things is the single biggest obstacle we have to achieving health and wellness. Although we provide our body with what it needs to survive, the second obstacle for having good health and wellness is the quality of what we provide our body with. Maybe for some people it is enough to live in a survival mode, but it’s sure not good enough for me; I want to have health, energy and the ability to use my body and enjoy life as much as I can.

The first need is AIR – breathing:

You’ll say “Duh” of course we need air, without it we’ll die in seconds. But what about the quality of your breathing; did you ever stop to think about that? How you breathe affects your body and your mind, and consequently the quality of your life.

The second is liquid:

You’ll notice I didn’t say water, as so many people know very well that although they don’t drink water they still have enough liquid in their bodies to stay alive. Of course the quality of the liquid you drink directly influences your health and wellness, and I hope that water, in its original form, is what you drink most.

The third is food:

We can survive without food for some time, but not for too long without losing the ability to function well. The amount of words that are being written these days about what we need and should eat to function our best and to feel our best is endless. That’s because most people don’t eat well, and they feel the result of that (illnesses, lack of energy, less then optimal function overall), and know they will be better off if they will eat the right things.

The fourth is sleep:

I don’t know how many days a human being can survive without sleeping, but for sure their function will be affected after only one night without sleep. Think about the last time you had just 3-4 hours of sleep and what the day after looked like. Many bodily functions are happening during our sleep (like hormone production, healing processes, and much more) and if we don’t get enough sleep our health will suffer for it.

The fifth need is moving – physical activity:

This is the biggest part that most people miss – we move all the time (even sitting near the computer make you move your hands and fingers) we must have quality moving for our health, wellness and longevity – period! Yes, you can survive without moving much like you can survive on very low nutrition food, BUT what kind of life will you have? How much will it be worth living without the ability to function well, be able to do all that you want, and destined to live with aches and pains?

Our body is built of muscles; we are meant to move. The sedentary modern society we’ve created is against our nature and that is why we need to make an extra effort and be mindful about including physical activity into our days. Most people I know make plans for dinner and find the time to take 45-60 minutes to eat. That is exactly how we are supposed to look at physical activity – make the effort to have the time to move every day.

When you realize and accept the concept that physical activity is not less important than eating or sleeping, then and only then, you’ll make the efforts to make it part of your life on a regular basis!

We live in times that we look for more than just surviving. We want to achieve goals, to feel fulfilled, to make a difference, to feel happy and successful, to enjoy life, and to love and be loved.

Making your health and fitness a priority in your life will insure that all that you strive for will be possible and within your reach.

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Mar 23 2012

Stress is a Choice – An Empty Pickle Jar

As I’m working on my schedule for spring break week, trying to juggle everything and fit it all in – my girls, my client’s sessions, doctor appointments, other things that must be done and also find some time to have fun. I feel overwhelmed and this little story just came to me and helped me to get my focus back and remember what is really important.

I’m sharing this with you all – it’s worth reading and worth taking the time to think about it. It’s from the book “Stress Is a Choice” by Dave Zerfoss.

A professor stood before his philosophy class and had some items in front of him. When the class began, wordlessly he picked up a very large and empty pickle jar and proceeded to fill it with golf balls.

He then asked the students if the jar was full. They agreed that it was. So the professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with a unanimous “yes.”

The professor then produced two cans of beer from under the table and poured the entire contents into the jar effectively filling the empty space between the sand.

The students laughed.

The Moral of the Story – The professor waited for the laughter to subside….

“Now,” said the professor, “I want you to recognize that this jar represents your life. The golf balls are the important things…your family, your children, your health, your friends, your favorite passions. Things that if everything else was lost and only they remained, your life would still be full.”

“The pebbles are the other things that matter like your job, your home, your car.”

“The sand is everything else…The small stuff. If you put the sand into the jar first, there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff, you will never have room for the things that are critical to your happiness.”

“Play with your children. Take time to get medical checkups. Take your partner to dinner. Play another 18. There will always be time to clean the house or fix the disposal.”

“Take care of the golf balls first, the things that really matter. Set your priorities, the rest is just sand.”

This story is a wonderful reminder to focus on what is most important in our lives.

Many of us hurry through life going from one place to the next, focused on conquering the next mountain, making the next deal, running the next errand, and believing we will never have enough time to do all the things we need to get done, yet, there is all the time in the world if we just realize that we are the creators of this life we choose to live. That’s right. Life is a series of choices and being free from stress is one of those choices.

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Mar 13 2012

Healthy Lifestyle Make-Over Challenge

Do you struggle to lose weight?

Get in shape?

Break unhealthy habits?

Would you like to make a change,

but don’t know how or where to start?

It’s time to take your wellness to the place it belongs – better and healthier! You will lose weight, get fit, and clean your body, resulting in more energy, confidence and a better quality of life. Join this program and you’ll get all that you need to create a healthy lifestyle.

Resting Metabolic Rate calculationsTwo wellness experts in a friendly and supportive environment will give you the tools to create change in your mind-set, eating habits, physical activity and much more!

In this 90-day program, we will help you to transform your lifestyle and reach your goals. Learn what and how much to eat and create a physically active lifestyle that fits you. 

Free introductory meeting:  3/27/12 at 6:30pm

Program dates:  4/10/12 – 6/26/12

12 week program with weekly meetings for continued support, tools and accountability.

Price:  $397 (2 payment options available).

Location:  New Leaf Chiropractic in Longmont.

Amazing opportunities to win rewards and prizes for accomplishing your goals!

It’s time to make a positive change in your life – you don’t need to do it alone.

If you have questions

Contact us and let us know how we can be of service to you.

Tal – Phone: 303-834-8938

e-mail: tal@wowyourself.com

Christina – Phone: 303-776-6767

e-mail: drchristina@newleaf-chiropractic.com

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Mar 06 2012

Tal Recommends: Excuses Begone! by Dr. Wayne W. Dyer

How to Change Lifelong, Self-Defeating Thinking Habits.

In the last few months you heard from me, and I’ve encouraged you to look at your life and recognize excuses – areas where you’re not taking personal responsibility. As I’m going through my own personal journey and learning many important facts, beliefs and ways of being, it is starting to have a big, positive impact on my life.

I have many resources for this change from mentors and books.

I’d like to share with you one book that also includes action steps so you can actually act on this information and create a lasting change in your life.

“Don’t Believe Everything You Think!”

“It’s been said that old habits die hard, implying that it’s next to impossible to change long-standing thought patterns. Yet this book was created out of a belief that entrenched way of thinking and acting can indeed be eradicated. Further-more, the most effective means for eliminating habitual thoughts is to go to work on the very system that created, and continues to support, these thinking habits. This system is made up of a long list of explanations and defenses that can be summed up in one word: excuses. Hence, the title of this book is really a statement to yourself, as well as to that system of explanations you’ve created

 It is my intention that all excuses be… gone!”

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Feb 28 2012

Why Face Reality, Choose to Live Your Own Dream

by Marcia R. Babcock

Everyone is going to tell you what their version of wellness is.  And lots of people are ready and willing to tell YOU what that should be for You, and whether or not You are meeting their criteria.

For some people it has something to do with body shape, or body size, or body weight. For others, wellness is measured in terms of mental vitality or even emotional health and stability.  When it comes down to it, WE were born to live happy, healthy, meaningful lives. And the only one who can judge whether you meet this criteria is, surprise, YOURSELF.

That’s right, it’s all up to You.  There is a great lyric from Jim Morrison and the Doors. “I’ve been down so … long, it looks like up to me.”  Ok, being at the bottom of a journey gives Us the perspective that everything just has to get better from here on out.  What’s better? Is it something your mother, father, children, friends, teachers want, or is it something that YOU want?  Seeing it is YOUR life, seems to me that YOU get to choose.

So often, people live lives to fulfill other people’s criteria. This creates a push and pull within the Self. On a deep, soul level, WE all want to be happy, and really the only way to achieve happiness, health and vitality, is to follow one’s own heart, one’s own true path. This is the beginning of YOUR journey to actual wellness and wellbeing… being in touch with what YOU want, being in touch with YOUR own desires. Once We start here, We start to notice what makes our hearts sing, what uplifts US, what leads US to our own path and health and wellbeing, and then to the reality of health, wellbeing, vitality, and abundance.

Easily said, and easily done.  When YOU make a choice, have YOU ever paid attention to how YOU feel?

OK, try this simple exercise:

  • Next time You get dressed in the morning, pick out two shirts.
  • Pick up one shirt, and feel how the shirt feels to You. Does it make You feel happy, spunky, ready for the day?
  • Next, pick up the other shirt.  How does the second shirt feel to You?

Getting in touch with our emotions is the first step to understanding our own basic wants. And once We become experts in finding out what We want, then all choices become clear. We pick the shirt that makes Us feel better, makes Us feel spunky, feel ready for the day!  We can also pick the food choice that makes Us feel better. Or We pick thephysical activity choice that makes Us feel better.

Deep down inside, We know what’s right for Us. We know how to tailor our lives to achieve physical, mental, emotional and spiritual wellness and wellbeing. Sometimes the hardest choice is to listen to our own hearts for guidance.

Once We learn how to make our own choices, then the path to living the lives of our dreams becomes our reality.

I want to thank Marcia Babcock for sharing this article with us. You can reach Marcia at Marcia@bodyenergetic.com.

Marcia R. Babcock, Ph.D, MBA, Nia Black Belt, Reiki Master Teacher, Holographic Sound Healing Practioner.

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Feb 13 2012

The New Jungle – Learn How to Survive!

Some areas in your life are easier to manage and be in control of than others. Why is that? Why is it so hard to do the right things for your wellness? Why can you do great at work but can’t manage your weight for example? Is food more challenging than your tasks at work?

There is no such thing as ‘perfect’ in life and that includes wellness. So instead of striving toward perfection, how about learning to manage it to the best of your ability? And when I say your ‘ability’, it means to be mindful of your choices as well as learning how to manage all the excuses you give yourself when you don’t really feel like doing the right thing for your health.

Our modern times are the new jungle. It is a jungle when it comes to wellness, and we need to learn survival techniques and methods and get some tools to be able to survive and thrive.

We live in a paradoxical time: on one hand we have all the conveniences that we have developed through generations, while on the other hand all those things that we have to make our life easier are actually making us sick.

Let’s take a closer look.

Physical activity: In old times to go from place to place we used to walk, now we drive – even short distances. We used to clean our clothes in the river by hand, now we through it in the machine and push a button. We used to work in the field doing hard labor, and now we sit most of the day near a desk and computer. Those are just 3 examples, and there are countless more. We have all the convenience we can think of and we have become more and more sedentary.

More and more research shows that our way of living and not moving is actually killing us. It causes countless illnesses and pain in our bodies. We are made out of muscle and we are meant to move, period.

When it comes to food, there are many ways we are going against our bodies and the way we are supposed to be:

• Food is very available to us, most of us don’t really worry where and when the next meal will be and if you’ll have anything to eat.

• Convenient, ready-to-eat food, no need to prepare it.

• High calorie (sugar and fat) food is around us all the time.

• To be able to feed a lot of people we have created food that is engineered and contain many additives that are harmful to us.

• Manufacturers learn how to add stuff to the ready-to-eat foods that create cravings in our brains making us want to eat it even when we’re not hungry.

• In our society we have developed expectations of gourmet meals and taste for most of what we eat, and we have forgotten how to enjoy simple, high quality food.

All these things have caused a few destructive behaviors:

We eat more than we should.

We eat more often than we should.

We eat less of what our body really needs and too much of what it doesn’t.

Combine that with the sedentary lifestyle we have – and we have a huge problem! Now you understand why I call our times a jungle.

Now, when you think about a real jungle you think about survival. That’s exactly right – we need to learn how to survive in this society we’ve created. Don’t get me wrong, there are many great things – improvements, technology and progress in our world – and it all comes with good intentions. But we didn’t realize what the implications would be and how to manage them so they won’t do the opposite of what we meant them to.

To be able to survive we need to be able to develop some skills, techniques and methods so we’ll do the right thing for our health. And still enjoy all that we have in this modern time.

Think about bringing your first baby home from the hospital, realizing that you’ll need to take care of it all by yourself and it comes with no manual or directions. Wouldn’t you wish someone was there to help guide and teach you how to do it?

That’s exactly how it is about our wellness in this jungle that we call “modern times”.  No one ever taught you how to:

• Navigate through the millions of messages of what you should and shouldn’t eat.

• How to deal with the mountain of food you get in a restaurant both the amount and the quality of it.

• How to know what to eat when it comes to prepared food, understand all the ingredients you have inside.

• How to shop in the grocery store so you’ll have the right food in your kitchen.

• How to cook, using the ingredients you have.

• How to avoid all the additives that are in the food you buy.

• How to find time to sleep enough and get exercise.

• How to navigate between all the communication devices you have and keep up with all the information you are flooded with.

• How to keep your sanity and not be overwhelmed with it all.

• And so much more.

Suggestion for action:

• Take a few minutes and take a look at your wellness. Consider your fitness level, weight, health condition, the amount of soda you drink, your stress levels and anything else that impacts your wellness.

• Write it all down.

• Choose one thing that you want to change and that will make big, positive difference in your wellness.

• Make a plan on how to change it – what steps you need to take toward doing or not doing the behavior.

• Don’t wait for next Monday – start tomorrow morning and follow the steps you have written down.

The most important thing to remember is – that it’s ok not to be perfect in achieving this, but rather just managing it one day at a time. If one day wasn’t a success, just keep going and make it better the next day – don’t give up. Before you know it, you will have control over it and improve your wellness – one step at a time!

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Jan 16 2012

What works for me! My personal way to keep my wellness – it might work for you (Part Two)

The following is a continuation of my personal wellness tips which I began sharing with you in my January 3 blog. I hope you’ve had the opportunity to put some of the first four tips into practice, and are looking forward to the next four wellness tips.

5 – Sleep, it’s not a luxury – it’s a necessity.

I found that as I get older I must have enough sleep in order to maintain my level of physical activity. I’m very mindful of how many hours of sleep I’m getting and make sure (most days) to go to sleep at least 7-8 hours before the alarm clock is set to wake me up.

We need sleep like we need to eat, drink and breathe.

Here are just some of the benefits of a good night’s sleep and how it affects your health:

  • Brain function – learning ability, memory, depression.
  • Immune system and body repair.
  • Heart health, reduce stress and inflammation, control cholesterol and diabetes.
  • And if you want to lose weight, sleep will help you with that too. It regulates the hormone production that affects your appetite.

6 – Yoga.

About 4 years ago I started practicing yoga, and it changed my life. I’ll admit, it wasn’t “love at first sight”. It took a few months for me to really feel and understand the difference it made in my body and mind. These days I’m on my mat on average of 3 times a week, practicing different kind of classes, and can’t live without it.

The experience is different than any other physical activity. I feel alive and my body is awake after class.

My endurance is better and I have strength throughout my range of motion. My flexibility is better than ever, even though I’m not getting younger. With a huge sweat I detoxify and feel “clean.”

But the part I like the most is being on the mat.  I’m able to forget about life – all my daily tasks and problems, the “to-do” list – and can release my brain and give it a break.

I highly recommend that you give yoga a chance.  Find a yoga studio or go to the recreation center. Do some research and try different kinds of classes – don’t give up after one or two – keep going for at least 7-8 classes and then decide. If you like it enough, keep doing it, your body will thank you.

7 – I “trick” myself to do what I know I should do.

We all know a lot of things that we should do in our life to increase our health and fitness. On the other hand we all also have many excuses why not to do them when the time comes. We’ll tell ourselves all that we can invent to avoid doing what we don’t really feel like doing.

I’ll admit I have those times too. I’m not perfect and I sometimes too will give myself excuses so I won’t do what I know I need to do.

So, I found ways to “trick” myself into doing what I should. I’ll give you a couple of examples:

In my business I set aside Fridays with no sessions with people. It’s a day to work on all the other things, like writing this article. But I found that if I don’t have an appointment in the morning, I’ll give myself permission to stay in bed way later than I should, and it feels like the weekend has started and I want to relax. What I did is: schedule one person for a session at 7 am every Friday, so I’ll have to get up early, be ready and start the day with “doing” energy. At 8 am I’m already up and active, so I continue working with high energy and achieve a lot.

About exercise:  I found that when I don’t feel like going to the gym and I have already planned it, I start to notice my “self talk”. I’m starting to think of good reasons why I shouldn’t go to work out. I’ve learned to intentionally stop thinking, because I know I’ll find the right excuse not to go. So I’ll make myself stop thinking and just keep doing what I planned, which is going to the gym. Once I put the clothes on and get into the car, it’s safe – I’ll go and do it. The hardest part is to get into the car and start driving. Once I’m on my way, I know I’ll do what I planned.

Find a way to “trick” yourself into doing what you know you should and need to do for your own benefit.

8 – Eat enough protein in every meal and snack.

I’m making a conscious effort to eat enough protein. I found that carbs are the first thing I’ll grab when I’m hungry.  Even if it’s a healthy one like fruit, it still makes my blood sugar go high then quickly crash.  This can cause headaches and feeling like I’m low on energy. To avoid it, I’m always adding some protein to the fruit/bread/cereal, like nuts, cheese, slice of chicken, yogurt and others.

Proteins are the building blocks in our bodies. These days we tend not to eat enough high quality protein. In addition, when you combine protein with high fiber carbs you’ll feel full longer and will avoid the sugar crash between meals.

The bottom line, this is healthy and will also help you lose weight.

I hope I gave you some ideas how to manage your health and fitness more successfully. No magic tricks here, just being mindful, willing to go beyond the moment of doing what you “feel like” and some common sense to choose the right healthy way for you.

Good luck. I know you can do it!

And always feel free to contact me for any questions or advice you want and need.

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