In order to once again become a strong nation, we must be a smart one...it starts with YOU!

Health Literacy

October is designated as Health Literacy month. For the last 13 years, the message worldwide has been stressing the importance of understandable health information.

Health Literacy is a person's ability to process and understand basic health information in order to determine how to self-manage certain conditions, grasp general illness prevention, and make educated decisions about health and well being.

People that have difficulty understanding health information that's commonly available have a hard time managing chronic diseases like high blood pressure and diabetes, and tend to visit the emergency room more frequently. To turn this around, the hope is to provide everyone with accurate health information, delivering health information and services personally, and supporting learning and skills for a lifetime of good health.

Educating yourself and your loved ones about common illnesses and lifestyle related diseases is important! Taking responsibility for the Nation's health care crisis starts at home!

Here are some helpful tips to help you get started:

1. Know your data! When the nurse or PA checks your blood pressure, ask what it is. Remember that number and be sure to mention it to the doctor. Ditto with blood lab results. Ask for a copy and do some homework to find out what those numbers mean.

2. Ask questions! If you aren't sure about something, get clarification. Be proactive about looking up health care info. It is important to double check facts and make sure your information is coming from reliable sources.

3. Know your family history. There is a genetic link to most lifestyle related diseases. This information shouldn't be an excuse, but a call to action. If high cholesterol runs in your family, it is YOUR responsibility to take action.

4. Discuss alternatives. Doctors are trained to treat disease with medicine, not prevent it in the first place. If your doctor prescribes something, ask about all side effects and whether there are healthier ways to combat the issue. Don't be afraid to get several opinions.

5. Pass it on. Information is only useful when you share it and only valuable when you use it. Discuss your health with people you trust and share what you know with them! This is especially important with your children.

The United States is sick, poor, and uneducated. Sad, but true. In order to once again become a strong nation, we must be a smart one...it starts with YOU!

You get what you pay for...

and you also reap what you sow!

Enlisting in the help of a fitness pro can set you up for success...or failure! Price is only one factor in selecting a trainer. As a general rule, you get out of the experience what you put into it. Do your homework. Sometimes a higher priced trainer can save you down time due to injury and get you the results you are looking for more quickly. Take some time to make a healthy decision!

So you have decided it is time to get healthy. One of the most important decisions you can make in your life. Enlisting in help is a great first step. Just as you wouldn't trust your home repairs to just anyone, or take them on yourself, a professional with experience and education can help you navigate your quest for better health.

There are many great options for guidance and support. The personal training industry has come a long way in the past decade. There are plenty of great trainers, but there are some basics you should know before signing on the dotted line.

The first decision you need to make is what type of environment you are most comfortable in. Do you enjoy the energy of a health club? Do you prefer a smaller, more intimate environment? Do you prefer the comfort and convenience of your own home?

There are three main ways that trainers work:

1. On contract or as an employee for a local health club. As a general rule, you get what you pay for. The less you pay in dues, the lower the quality of the trainers that work there.
2. In a private personal training studio where they pay rent or a percentage. These are usually your more experienced trainers with a loyal following and many success stories to their credit. They get pricey, but usually worth the money you invest.
3. In your home. These trainers run the gamut and need to be examined closely based on the guidelines listed below.
4. 
   

Once you have decided where you want to exercise, now you can start to narrow down the field of trainers.

You should interview a trainer, just as you would with any employee! Be prepared with a list of questions, no matter how silly you think they may be. Any trainer should be happy to offer a free consultation where your needs are assessed, and his/her/your philosophies are addressed. They should be willing to spend time with you and you should leave the meeting with a warm, fuzzy feeling.

What to look for:

• Are they well groomed, on time, and professional?
• Are they warm and inviting with an obvious passion for their job?
• Are their hours flexible enough to fit yours?
• Does their philosophy match up with what you feel is right for you? (Trust your instincts here.)
• Are they willing to work with your budget and time constraints?
• Do they ask for a medical history and take initial baseline fitness assessments before prescribing a program?
• Do they have a degree? Which certifications do they hold and are they current? Don't be afraid to do your homework and ask for proof.
• Does it seem like they genuinely care about your health and concerns?
• Do they have testimonials of previous success with other clients? (It is okay to ask for references.)

What to watch out for:

• A cocky or controlling attitude and body language.
• Unfit, unkept looking appearance.
• A vague disinterest, lack of eye contact.
• An inflexibility with availability or financial dealings.
• A binder with pictures of themselves as proof that they are a great trainer. Particularly if these pictures are over two years old.
• They talk instead of listen.
• They want a financial commitment that exceeds three months.
• You feel pressured to whip out the credit card.

Finding the right trainer is like finding the right hairdresser. It may take a little digging and a little trial and error, but if you follow these guidelines, you can narrow your search and spend your energy on what is really important, getting healthy.

Emotional Eating

My name is Jerny, I am a recovering emotional eater.

For the first 42 years of my life, I used food as comfort, as a companion, as a reward, as a stress manager. With any addiction, there are rationalizations for the behavior. I exercised up to 3 to 4 hours a day for my job. I gave away every ounce of my energy in classes, life was stressful, money was tight, the pressure to be perfect was huge. Food was my solice, food was my friend.

Sweet, salty, crunchy, even stuff that actually wasn't that tasty. It was just the act of eating, that temporarily eased my angst, and then let me to the subsequent emotional and physical crash within the hour.

As I entered my mid 30's, I noticed weight didn't come off easy any more. Pizza, peanut butter, alcohol, and ice cream stuck like glue. I was healthy, or so it seemed, but always carried the 5-10 pounds of stubborn fat. I wore a size or two larger than I should be and wore it well. I knew I wasn't where I wanted to be, but didn't have the desire or ability to curb my compulsive eating habits.

Afternoons were the worst, an entire box of cereal, crackers, or pop tarts was not uncommon. On a conscious level, I knew it wasn't healthy. I understood the endocrine system and what my body had to go through in order to process crap that the digestive system was not originally designed for.

Enter metabolic testing, a very powerful book, and a few very knowledgeable friends. I learned about the delicate balance I was disrupting and how it was affecting not just my health and my waistline, but my moods, my peri-menopausal symptoms, and my sleep. I just got tired of being tired and started to practice what I was preaching to my clients. I made slow and steady progress, little changes at a time. Learning and listening to my body's natural cues. It was hard for a while, but easier over time.

Having a solid eating plan designed specifically for me, the right supplements, the right exercise plan (less intensity and volume!!!), and patience paid off. Sure I have slipped up, gotten lazy, and fell off the plan. However, it works so well, that I can pretty much just pick up right where I left off and predictably get myself back on track and back into my skinny jeans.

Yes I still eat pizza, peanut butter, ice cream, and drink alcohol. I just moderate them, combine them properly, and time them in order to control my metabolism instead of food controlling me. The biggest change was in my head. I had to start thinking of food as just that, FOOD. Not friend, not enemy, just fuel and refuel. I also had to give up thinking I had to be perfect. No small task and one I can honestly say still creeps in occasionally.

You can do it too! You have to be ready, you have to want it. You need to make changes slowly and consistently. The benefits are so worth it! Not only do you change your body, and feel great, you teach your children, who are watching carefully, that food is not an effective stress manager and save them from the frustration that emotional eating always brings.

You won't likely be able to do it alone however. You will need a diet designed specifically for you and an exercise plan that fits your life. You will need prayer, and a belief that you can change your habits. You will need patience and you will need tenacity. You will need to let go of the concept of perfection and embrace your beautiful you!

If you are ready, I can help.

Online only plans start at $50 per month.

Online plans with accountability meetings once per week are $100 per month.

Results are guaranteed if you follow the directions...I have yet to have anyone regret working with me! :)

Contact me at jarsfit@yahoo.com for more information

Corrective Exercise: What is it?

Corrective Exercise: A systematic, scientifically proven method of creating an orthopedically healthy and balanced body.

Technology and innovation over the last several decades has changed the world and the way that we view information. It has also, however, taken it's toll on public health. The human body was designed to move. Sitting for long periods at our desks, in transportation, and on our couches, has created a monster of lifestyle related physical conditions. The costs are not just metabolic and cardiovascular in nature. When sedentary people decide to start an exercise plan, play golf, hike, and participate in other leisure activities, their bodies are unprepared for the stress. Aches, pains, and injury are common. Most people now live with chronic pain. Lower back pain affects 80% of the adult population. 70-75% of all knee injuries are non contact in nature. 40% of shoulder pain lasts for over a year.

People don't need to be in pain. Correcting muscular imbalances that are created by our daily lives, and increasing strength and range of movement, are vital to the health and well-being of everyone! Corrective exercise is a combination of myofascial release, lengthening tight muscles, strengthening weak stabilizing muscles, and re-integrating coordinated movements that are important in keeping people functional and pain free.

MindBody Unlimited uses start of the art techniques to help people achieve a high levels of function.

Myofascial release:

Percussion therapy is a non invasive, and very effective, way to decrease over-activity of a muscle. It is used in combination with manual therapy, foam rollers, and other common release techniques.

Opens proper blood flow

Assists lymphatic drainage

Releases chronic emotional tension

Decreases inflammation

"Turns off" the neural signals responsible for micro spasms

These benefits allow the body to use it's natural healing capabilities to begin the recovery process

Lengthening techniques:

The next step is to identify muscles that are tighter and shorter than they should be. Over time the imbalance created between chronically short muscles and the weak counterparts pull bones out of their natural position. Assisted stretching is used to gently lengthen and restore these muscles to proper function. Moving the body back into alignment with the center and allowing the muscles to relax and let the surrounding musculature do it's job to stabilize and protect the skeletal system.

Strengthening techniques:

Weak muscles are then identified and addressed. Many of these muscles are undetectable to an untrained individual and examples include external rotators of the shoulder, core stabilizers of the trunk, and hip extensors. An assessment is performed joint by joint to measure and evaluate the strength and contractility of important muscles that are designed to aid in the protection and stability of the body. Specific strengthening exercises are then prescribed.

Integration and Activation techniques:

As the body begins to realign and reposition into a healthier way, corrective exercise then seeks to get the individual back "into the game." Specific and coordinated movements create new motor unit recruitment patterns that create effective and efficient movement. Exercises are designed for the individual needs of the client. The goal is to train the body in specific ways to create not only functional health in daily activities, but to prepare the body for more vigorous sports and leisure pursuits so that they may live a full and healthy, pain free life.

Structural Fitness

What is it?

Everyone knows you need to exercise to be healthy. Most folks immediately think sweaty, time consuming, and strenuous cardiovascular exercise is the answer to well being.

While cardiovascular exercise is important (read my past blogs on this subject for more info) it is not the only piece of the fitness puzzle.

Structural Fitness is functional fitness with medical considerations. The main things I look at when I first start working with someone are: medical history, posture, functional ability, range of movement through all joints, static and dynamic strength, and connective tissue health.

Seem like a lot? That is because it is. All of the pieces of our bodies are attached. You can't move one part without affecting the rest of them. Body builders have made isolating muscle exercises mainstream for years at the expense of some really important bio-mechanical realities.

Sign that you are not structurally healthy:

1. Chronic pain

2. Frequent headaches

3. Osteopenia/osteoporosis

4. Poor posture

5. Difficulty sleeping

6. Muscle cramps

7. Limited range of movement in shoulders, hips, and back

8. Weakness and inability to carry out routine daily tasks

9. Poor concentration

10. Inability to manage stress

Your biggest red flag is if you need medication to assist you with any or all of these. Putting that band aid on the problem prolongs it and makes it worse in the long run.

Getting structurally fit involves:

1. Stretching and lengthening tight muscles and connective tissue (fascia and tendons)
2. Strengthening weak and underdeveloped muscles
3. Releasing bound up fascia
4. Maintaining or building healthy bone density
5. Correcting postural deviations through body awareness and proper mechanics

There are a multitude of exercises and techniques to accomplish the above considerations. Be sure to consult a professional who is well versed on them. They should have several years of experience and credentials in corrective exercise.

Good health is about quality of life. Getting through the day feeling great and getting things done should be top priority. Structural fitness is a key component to this end.

Wake up tomorrow better than you are today!

Fitness Jerny philosophy:

It is your God-given responsibility to improve yourself daily. Your body is your temple. Your mind is the altar. How are you treating it? Taking care of yourself means taking care to honor your physical self as a precious gift. You only get one body, you only get one chance. You are the end result of your choices. How is that working for you? It is never to late to make changes. It is never to late to turn back time. Why waste another day wishing things were different? Behavior change is hard, but a stroke is harder. Ask anyone who has had one.

You choose your destiny, your genetics are not to blame...your lifestyle is. Get off of the couch and into the game. Your children and grand children thank you!

Jerny Rieves is a popular fitness and wellness professional in the greater Phoenix area. She has twenty eight years of experience "in the trenches" helping people get healthy and fit. As an instructor, trainer, coach, and writer, she has motivated thousands of people to better their lives through behavioral changes and education. Jerny's passion and desire to share her knowledge is driven by the belief that a strong nation is built on solid information that inspires families and individuals to take better care of their physical, emotional, and spiritual selves.

For personal training, structural therapy, performance coaching, and metabolic prescription,

contact Jerny at mindyourbody@cox.net.

What does it take to motivate a nation?

This was my response to a post on Linked In that posed the question:

How do we (as health professionals) reach the majority of the population that is not currently active and are at risk for life style related diseases?

After reading posts from world renowned health professionals from across the country...I figured I would go on record with my answer...I posted the following...

What I find interesting is that we all have the same goal...reach the majority of the population that is draining this country's bank account due to poor lifestyle choices. The solutions are long term and complicated.

First of all, we need to focus on the kids. The nation's teenagers are on the fast track to lifestyle related disease in their LATE 20's! Unless pop superstars start getting on TV and saying "stop eating crap!" this country is in big trouble.

With that being said, educating parents on how to raise a healthier generation also starts with media attention. There is way too much conflicting information and sadly we are a "quick fix" society with a herd mentality. It needs to become "cool" to be healthy and "uncool" to eat junk.

In addition, back in the day in suburban Chicago, hospitals had wellness/fitness centers that funneled the lifestyle related disease population into the cooperative fitness centers and were personally addressed by well qualified trainers. When the economy tanked, apparently so did this concept. Out in AZ where I am now, there are no hospital based fitness centers at all. Ditto on corporate fitness centers. Insurance companies as the driver? It very well could be...

Regardless of economic or social standing, unless young children are educated on human body basics, parents are educated on how to healthfully feel a family on a budget, and our baby boomers are given consistent and correct information by reliable sources, we can chit chat on forums all day long.

As professionals, it is time for us to coordinate and mobilize in unity. President Clinton has an initiative already started, Beyonce is showing up in gym classes, the possibilities are within our reach and it is the fitness industry's responsibility to grab that brass ring (and be ready!)

Anyone care to add to this??

3 days ago

The pictures you see!

Everything about fitness that you hear in the media involves weight loss and sure fire ways to get that beach body ready. Products and packaged programs designed to make it simple for you to look like the models paid to pose for the pictures!

Why do we believe as a society that 6, 8, 12 weeks is enough to transform you body into looking like someone else's? I have numerous friends who are fitness competitors and models. Each and every one of them has exercised consistently for 10, 15, 20 years now. They don't eat packaged crap, they moderate alcohol consumption, and the live and breathe a healthy lifestyle. They deserve your respect and admiration.

They are committed to helping you do the same. These men and women are inspirations and their bodies did not come from the luck of genetics. I know meso-endomorphs, such as myself who have to work a lot harder to stay lean, however it is possible.

I have short legs, disproportionately long torso, and a tendency to carry fat in my arms. My genetic lottery ticket wasn't a winner, but I learned early how to embrace what God gave me and learned how to train to make my body healthy, stopped eating my children's food, and therefore look great.

Those of you still looking for the magic bullet to look perfect in a swimsuit, I say this...

Relax, eat healthfully, manage your stress, drink lots of water, make fitness a hobby, and stop expecting to look like the models you see. (Yes, they get airbrushed for pictures too!) There is a happy life available without looking perfect, I PROMISE!

I spend my life surrounded by girlfriends who look amazing and men who make women swoon.

I am just so proud of them and the message that they carry.

Looking for the easy way out doesn't work. Lifestyle does! The health benefits long term can no longer be ignored, you are the product of your choices...what are you going to do about it?

Focus and Discipline

Anyone who knows me knows that focus and discipline are not my strong suits. I set goals, sometimes I achieve them, other times I don't.

I like food that is "bad" and sometimes I don't train when I am supposed to. I have always been kind of a laid back gal...I have never reached my potential as a result.

I have, however, learned that there is a balance. I have never needed to be the winner at anything, and so my drive to succeed has always been tempered by my overwhelming desire to enjoy life and hang out with fun people.

Lately though, I am spending a little more time developing these two admirable qualities in order to grow as a person. Here is what I have learned so far...

Focus is about keeping your eye on the prize. It's so easy to get distracted by the bottles of wine, the doughnut holes, and the happy hours. Delaying the gratification has been tough the last month, but I have managed to stick with my plan and my body is changing quickly as a result. I keep my goal swim suit hanging where I can always see it, and I schedule my workouts as non negotiable time into my day.

Discipline is about planning and positive self talk. I am making sure that I allow myself some leniency with my diet because I know that all or nothing doesn't work for me. I am reading the labels and sticking to the serving sizes. I am opting for fresh fruit and vegetables as appetizers and desserts. I am allowing myself alcohol in moderation on weekends, but I have cut it out the other 5 days. I am running and going to the gym whether I feel like it or not because I know how much better I feel when I am done. I am patting myself on the back for a job well done and I am holding myself accountable with the scale and pictures.

Is it worth it? A resounding YES! I feel comfortable in my skin again. My clothes don't pull and bind, and my fitness level is rising quickly with very little pain. It's a gradual change, a healthy change, and one that I am willing to commit to until my goal is reached.

So for those of you who think us fitness people are perfect, think again. It's hard for us too!

Focus for the ADHD poster child and discipline for the quintessential party girl...yep, it's possible!

Coming back

Sometimes life just gets in the way.

An illness, and injury, a new job, a life change, a tragedy...something disrupts our health and fitness routine. Next thing you know, it's been months, years even, since a workout and/or clean eating was a part of your daily life.

The task of getting back on track always seems overwhelming, even for us seasoned fitness people! It is not impossible, however, if you know how to go about it...

First of all, decide it's time. Usually there is a defining moment: jeans don't fit, scale says something shocking, you see a picture of yourself, or you get some unwelcome news from the doctor. Once you have said "enough is enough!" Here are some tips to help you get pointed in the right direction:

1. Stop making excuses. There are 1000 reasons not to take the time and effort, but there is 1 very good reason why you should. You are important. Carve out time, even if it is just a few minutes a day, to make healthy decisions because you deserve to feel better.

2. Be consistent. The body will be confused at first. Don't confuse it more. Eat at regular intervals and get some activity every day. Once your body is in the groove, you will start noticing all the good stuff start to happen.

3. Be patient. It's a full 6 weeks for some people before the scale and inches drop. Focus on the positives in the meantime, such as sleeping better, improved mood and attitude, and more energy.

4. Under no circumstances should you compare yourself to where you used to be. This is a no win conversation with yourself. Take one workout at a time and enjoy it for what it is. A piece of your life that you have control over.

5. Do not start off to quickly! Ease into transition with workouts that leave you feeling great, not beat up. Start with smaller portions of foods you already eat instead of changing everything.

6. Keep going! Enlist support, you are going to need it for the days you want to give up!

7. Celebrate progress! Small improvements pay big dividends. Smile at your increase in strength and endurance. Remember if it was easy, everyone would do it!

With obesity rates and preventable disease at an all time high, you are the only one who can decide which course you will take. See a professional to help you get started and GET GOING!

Sugar

It is not evil or your enemy or your best friend.

It is the most readily available fuel source. Easy in and easy to burn. Throughout history it has kept the human race from starving to death. It provides us with serotonin regulation, anaerobic power, and is the number one source of muscle refuel after intense exercise. So what's the problem?

Like everything else in the American diet. We consume too much and the lowest quality, cheapest forms we can. It replaces our fiber and our protein and our essential fats. We think because it's fat free that it can't make us fat. To the contrary...

We only need so much. Simple sugar is broken down swiftly and if left unchecked, the blood sugar spike would kill us...fortunately we have a protective organ known as the pancreas. This poor, over worked tiny little thing keeps us from going blind and getting gangrene... all day long.

High glycemic index foods are items when eaten alone (chips, candy, crackers, popcorn) result in a very high blood sugar level which signal the pancreas to produce insulin that binds the sugar and discards it. Anything that is not used for energy is stored in the muscles. If the muscles don't need it (read: you haven't exercised) it gets stored as FAT. Yes, FAT. (Eating high glycemic foods at night? Double whammy and guaranteed storage where you don't want it)

If you are interested in safeguarding your health (diabetes is on the rise and it will kill you), losing some weight, and feeling better, start by avoiding high GI meals and snacks by:

1. Eating protein and fiber at each meal. That way, if you have some crackers or dessert, it won't be broken down so fast!

2. Snacks should also be high in protein, fiber, and healthy fats. Avocado, a small amount of cheese, a handful of nuts, cottage cheese, or veggies with hummus will satisfy you longer and contribute to a higher thermostat to boot. You won't overeat at your next meal and you won't crave sugar so much.

3. Exercise and eat your high glycemic foods immediately after your workout along with some protein to rebuild and refuel your muscles.

4. Ask yourself did God make it, or did a machine? Processed foods have little to no health benefits and if you had to open a package to eat it, it's going straight to your belly fat...picture it that way!

Ok, troops, start preparing in advance by getting rid of all the junk in your pantries (your kids don't need it either and it becomes a "treat" again if it isn't always around) and have your healthy options in the fridge and ready to go.

Microwave popcorn is a death wish...throw it out!

Yes, I have spend the better part of my life telling folks what they don't want to hear...sorry!

Not sure what Glycemic Index is or what foods are high? A quick google search will yield tons of information all saying the same thing. Lots of websites are devoted to assigning GI ratings to foods you eat. The lower the number the better.

Summer's Coming

If you are shuddering at the thought of getting into a swim suit, there is no time like the present to start making some small changes that can add up to a confident and healthier you this summer!

1. Cut back on alcohol (see last post for details)

2. Eliminate processed sugar and junk. You are addicted, yes, but it only takes 3 days to kick it and the benefits far outweigh your withdrawl symptoms. Just say no and you can drop a dress/pant size within weeks! (next post will deal with how this is done)

3. Go for a walk after dinner to burn a few extra calories and reduce your craving for after dinner treats.

4. Manage your stress healthfully. Breathing deeply and respond instead of react to situations. This will avoid the cortisol/insulin cascade that contributes to belly fat.

5. Drop the negative self talk. Research is indicating that your thoughts produce stress reactions similar to external stimuli. If you are obsessing or bashing yourself, the same hormones are being released contributing to your inability to lose weight.

Note: When asked to eliminate something, you need to be prepared to replace it with something else!

For sugar, replace with fiber and protein rich foods.

For negative talk, replace it with:

"I am human, I don't need to be perfect, just healthy"

By following one or more of these tips, you can take another step toward a healthy and more confident you!

Alcohol Is Ugly

The naked truth...

Alcohol makes you ugly.

Please feel free to rationalize your consumption. Research will tell you that anything more than 1 drink for women and 2 drinks for men a day is unhealthy.

Now, let's define a drink...

a small glass of wine

an ounce of hard liquor (1 shot glass)

8 oz beer

So how much are you drinking a day? Really...

Alcohol makes you fat and it does nothing for your personality. Growing up in an alcoholic household, I had a front row seat to it's effects on physical and emotional health. Not pretty.

There is always a good reason to drink...happy, sad, stressed, celebratory, sorrowful, name it and there's a drink for it. (A Yoga class will manage your stress and a healthy diet will provide you with your anti-oxidants so you can dump those reasons.)

It messes up your relationships and it kills people on the road. It teaches your kids how to numb pain and it excuses your bad behavior. You aren't fooling anyone except for yourself. That's why people don't like to drink alone, having a drinking buddy validates your habit.

Healthy is as healthy does. Alcohol is no different than fast food. Less is more. Period. If you are committed to a healthy and fit lifestyle, take a good hard look at how much alcohol you consume a week. Cutting back will pay huge dividends on every level of function. (If you "need" it, then it goes beyond the scope of my practice, there is a lot of help available out there though)

I won't win any popularity contests for this blog, but someone has to say it.

Alcohol makes you ugly, big red nose and all...

Metabolism simplified!

It's about energy balance and the factors that influence it.

Simply:

Energy in (food) creates a metabolic boost known as the "thermogenic effect."

Energy expended (exercise) creates a metabolic boost by requiring the body to function and then repair.

You need them both! I wish I had a dime for every person who though eating less food would alone create permanent weight loss. I could retire on a private island and sail my yacht around the world!

Simply:

Eat small, nutrient rich meals regularly.

Exercise moderately daily.

Keep the extremes out of the equation.

Give it a little time.

Provide your body with what it wants most...loving care...its the only one you get.

This country is dying of metabolic disease. Totally preventable illness, do your really want to be a part of that statistic? Just saying...