Calcium

Many people find that they are lactose intolerance.  This is where the body can’t digest lactase (a natural sugar found in milk and dairy).  For these people (and those people who don’t like milk or dairy) it becomes difficult to get in enough calcium.  Here are six foods that are a GREAT source of calcium!  

1. Sardines – 550 mg of calcium
2. Sesame Seeds – 825 mg calcium
3. Parsley – 179 mg calcium
4. Flaxseed – 211 mg calcium
5. Kale – 131 mg calcium
6. Almonds – 237 mg calcium

There you have it!  Eat up!!!

Have a wonderful weekend!!!!

Holidays

I don’t know about you……but I sure am helping myself to all of these Christmas goodies!  Oreo balls…..sugar cookies…..cake……fudge……..How can you pass up all of the delicious treats out there?!!  It really is difficult!  Well here are some helpful tips to help you make it through this party season!

1. Never go to a party hungry!  Eat something before you go so you aren’t forced to overeat at the party.
2. Drink water!  Not only is it amazing for you….but it can also fill your tummy so you don’t overindulge.  PLUS, it keeps your hands busy so you don’t feel so awkward!
3. Stay away from the food station!  I am terribly guilty of this.  People tend to hover around the food table mindlessly eating hundreds of extra calories.  Move away from it!  Take your conversation to a less tempting area.
4. Bring a healthy option!  Have you ever been somewhere where there are NO healthy food options?  Bring a fruit tray.  Bring a veggie tray.  Steam some broccoli.  You’ll tend to eat it if you brought it.
5. Don’t wear your comfiest clothes!  This is a silly one but it’s still true.  If you are in your elastic band sweats….you can eat and eat and it doesn’t get uncomfortable.  But if you rock out those skinny jeans, you won’t be tempted to overindulge!   

I hope everyone has a WONDERFUL holiday! 

Monday Morning Motivation Edition

Meet Ernestine Shepherd. 

She is 76 years old.  Isn’t she beautiful?!  Here’s another picture of her.

And another.

Ernestine holds the Guinness World Record for being the Oldest Female Body Builder.  But here is the coolest thing about Ms. Ernestine.  She wasn’t always fit.  She was not an athlete.  She was a “well-padded school secretary.”  She was sedentary and called herself a “slug who never worked out a day in her life.”  And she lived that way until she was 56.  That’s when Ernestine and her sister went swimsuit shopping and after laughing at each other….decided it was time to get in shape.  So they started working out.  Ernestine’s sister passed away shortly after that, but Ernestine became determined to carry out what her and her sister had started.  She started slowly and bit by bit began to transform her body and her life.  She is now a personal trainer, a fitness model and a competitive bodybuilder.  She trains senior women five days a week encouraging them to reach their full physical potential! 

 

How amazing is she?!!  Do you get down on yourself that it’s too late or that you don’t have the time or that you’re too old to try something?  Well DON’T!!!  Let Ernestine be an inspiration to you!  It is NEVER too late!  Especially when we are talking about getting healthy!  YOU CAN DO IT!!!

 

Have a WONDERFUL rest of your week!  J

Peppermint

You may see lots of pumpkin flavored items in the fall, but during the winter a favorite flavor is peppermint!  

 

 

 

    

Peppermint mochas, peppermint bark, candy canes, peppermint brownies, peppermint M & M’s……….. And while all of the added sugar in some of these items isn’t exactly healthy, peppermint itself has been used for medicinal purposes for centuries.  Peppermint comes in different forms including leaves, oils, teas, extract and pills.  It’s also a common ingredient in many ointments. Below are some of the health benefits of peppermint.

• Treats Symptoms Of Irritable Bowel Syndrome – When used to treat irritable bowel syndrome, peppermint should be taken as enteric coated capsules, which can reduce side effects, such as heartburn.
• Helps Ease Tension Headaches – Studies have indicated peppermint oil may help reduce certain types of headaches, such as those caused by tension, according to American Family Physician. The peppermint oil should be massaged onto the temples or the forehead at the first sign of a tension headache.
• Reduces Bacteria Growth – According to Whole Foods, essential oil of peppermint acts as an anti-microbial and may reduce growth in various types of bacteria, such as methicillin-resistant Staphylococcus aureus, Escherichia coli and Salmonella.
• Improves Breathing – Peppermint may help improve breathing in a few ways. It contains rosmarinic acid, which may help reduce chemicals which cause inflammation in asthma. Peppermint also contains menthol, which can help thin mucus and allow it to be coughed out of the lungs or drain from the nose more efficiently, which improves breathing. Menthol is also considered a decongestant and can help reduce nasal congestion.
• Minimizes Nausea – Drinking peppermint tea or sucking on a hard peppermint candy may help reduce nausea. The exact reason why peppermint can ease an upset stomach is not clear, but it may be partially due to the fact peppermint can help relax the smooth muscles of the intestines.
• Treats Indigestion – Indigestion is one the most common medical complaints experienced by most people at some point in their life. Although there are dozens of medications on the market to treat indigestion, taking peppermint may be a suitable alternative for some people. It is important to understand, peppermint may not work for everyone when treating indigestion, and in some people it can lead to heartburn.
• Soothes Skin Irritations – When applied directly to the skin, peppermint may help reduce certain types of skin irritations, such as rashes and hives. Peppermint oil or ointment containing peppermint can be applied to the skin to ease itching and discomfort. Although it will not speed-up healing of the skin, it reduces discomfort with its cooling effect.
• Stress Relief – As with many types of essential oils, peppermint can have a relaxing affect and help reduce stress. When used for stress reduction, place a few drops of peppermint essential oil into a burner and light. Relax in a quiet place or a warm bath, exhaling and inhaling the aroma slowly.
• Relieves Intestinal Gas – Peppermint may help reduce intestinal gas by relaxing the smooth muscles of the intestine. As the muscles relax, it may allow gas to pass and ease abdominal discomfort. When taken for gas relief, add peppermint extract or leafs to a cup of tea.
• May Reduce Muscle Pain – Peppermint can also be used to reduce mild pain. Menthol, which is one of the main components in peppermint, may reduce muscle spasm and pain when applied to the skin. Peppermint oil can be massaged into the sore muscle three times a day or add a few drops to a warm bath. An alternative to using peppermint oil is applying a muscle ointment, which lists peppermint as one of its ingredients.

So there you have it!  Here are some great reasons to eat those peppermint candies sitting around!  Just make sure it’s not too many!  J  And as with any treatment, make sure you consult your physician before you take peppermint for ailments.  Peppermint in high doses can cause other health problems!

 

Have a great weekend!!!

Thanksgiving

Tomorrow is Thanksgiving!  Many of us will be surrounded by good food, family and friends.  So I thought we could all use some healthy Thanksgiving inspiration!  Maybe some of you Pinterest people will even try some of this!  J

Don’t give yourself a hard time about the food!  Enjoy Aunt Marge’s sweet potato casserole and Grandma Betty’s pumpkin pie! 

 

And have a wonderful and safe holiday!

Positive Thinking

You may be thinking, “What does positive thinking have to do with fitness, health and wellness?!”  My answer:  EVERYTHING!!!  Our day to day life is filled with negativity.  Negative thoughts.  Negative behaviors.  Negative people.  And we all know those kind of people.  The ones who are down and out about everything and never have a kind or encouraging word to say about anything or anyone.  So add in our health, our weight and our advancing age and it can become very discouraging!  That’s were positive thinking comes in!  When negative thoughts pop into your head about how challenging it would be to start a new workout or make some dietary changes, turn them into positive ones!  You CAN do it!  You WILL do it!  Successful people are the champions of positive thinking.  If someone has a goal and they think they can’t do it, well then they won’t.  It’s pretty simple. 

 

These positive vibes are also essential in our relationships.  Don’t be the Negative Nelly and constantly be telling people what’s wrong.  Focus on the POSITIVE!  Have you ever come into work in a great mood and someone totally zaps your mojo with their Debbie Downer attitude?  Don’t be that person!  Be kind to one another!  Encourage each other!  Make someone else feel good!  Build each other up!  Because we all know that life is FULL of hardships and trials.  We don’t need any help in that area.  But we DO need more positive thinking! J      

 I have two challenges for you today. 

• The first one is for yourself.  When a negative thought comes creeping in your head (and it will), push it away and change it to something positive.  Example:  You are feeling ultra guilty for pigging out last night and eating a whole pizza and finishing off your kid’s Halloween candy.  Everytime you think of the extra 15+ pounds you need to lose you get more and more mad about your feast last night.  STOP!  Today is different.  Everyone (that’s right, EVERYONE) makes mistakes.  Decide you are going to do better today.  One meal will not make you give up!  You have all weekend to make better choices!  This was a minor setback and you WILL lose that weight!  You are worth it and YOU CAN DO IT!!!              
• The second challenge is to help someone else out.  Say some nice, kind and encouraging words to someone.  Example:  You run to the store after work tonight.  In front of you in line is a mom with two bratty kids.  They are screaming.  They have runny noses.  You are very annoyed.  It’s Friday and you just wanted to pick up some milk and go home and relax!  Release all of those negative thoughts and step out of your comfort zone for a minute.  Put yourself in someone else’s shoes.  Smile at the mother and tell her something nice.  Maybe you tell her that her kids have nothing on yours when they were that age and you try to make her laugh.  Or maybe you tell her that you hope she has a great rest of her weekend.  Or maybe you try to distract the kids with a smile and a wave.  Whatever it is…..you reach out and are nice to someone! 

Positive thoughts and words are POWERFUL!!!!  You could be the difference in making someone have a crumby day, a cruddy day, an okay day, a pretty good day or an AWESOME day!  

I hope everyone has a WONDERFUL weekend!!!

Pain

We’ve all heard the saying about working out:  NO PAIN…..NO GAIN!  And while there is definitely some truth behind it, you need to be able to differentiate between the various types of pain in order to stay safe and make the most of your workout.  Here are three types of pain that we may experience during exercise:

1. Exercise Related Lactic Acidosis – During exercise, muscles metabolize or use sugar (glucose) for energy.  They use the glucose in your blood stream and also their own little storage houses called glycogen.  When you start exercising at a higher intensity, muscles begin to use glucose inefficiently.  This causes different chemical reactions to occur.  Lactic acid is created as a byproduct of these reactions and quickly builds up in the muscles.  You may experience this sensation by feeling a burning in your muscle or muscles.  These muscles may also become very fatigued and it becomes almost impossible to continue exercising at that level or intensity.  Lactic acidosis during exercise is not harmful and no treatment is necessary.  The body very quickly flushes away the excess lactic acid.  Think about someone who is new to exercise.  They go to do a set of pushups.  They do six and their arms and chest start to burn and shake.  They do two more pushups but that’s all they can physically do.  They stop.  The burning goes away.  That’s exercise related lactic acidosis. 
2. Delayed Onset Muscle Soreness (DOMS) – Experts describe DOMS as the gradual muscle pain, soreness and discomfort experienced in the 24-72 hours after a workout.  The soreness is believed to be caused from microscopic tears in the muscle fibers.  These tears seem to be worse and cause more soreness from the eccentric or lengthening phase of an exercise.  Although it can be a little alarming and scary for new exercisers, DOMS is a completely normal process.  Even seasoned athletes and intense exercisers get sore.  It’s how the muscles grow and they get stronger.  Think of the pushup example.  This person may end up being sore in their chest area.  And that’s perfectly okay!
3. Musculoskeletal Injury – Serious damage can occur if someone isn’t safe during exercise.  These injuries can be very painful and lead to permanent damage if ignored or left untreated.  Sprains, strains, stress fractures, tendonitis, shin splints, etc. are all very painful injuries that can occur while exercising.  And while DOMS can be painful, it is usually not present at rest.  Back to our pushup example.  If this person started having intense pain in the shoulder area and continued to have pain even after rest, then they may have injured it.   The best thing to do is see your doctor if you are unsure.      

So after reading this….is the saying still true?!  Maybe?  Sort of?  Sometimes?!  Only you can be the judge!  You need to know your body and understand your body’s personal threshold for pain and tolerance.  And if there’s ever anything that’s a sudden or sharp pain, stop what you’re doing.  You don’t want to risk getting an injury in order to complete a workout.  Be smart and be safe!!!  J

Have a WONDERFUL weekend everyone!!!

No Shave November

In October the world is draped in pink for breast cancer awareness.  So it seems only fair that dudes get a month too!  Welcome to No Shave November!!!

No Shave November is very simple.  Men are to put away their razors and let their facial hair grow for the entire month of November.  Even some women are getting in on the action these days and letting their underarms and legs grow wild!  And although many men are participating in this event just for fun, the original concept is to raise awareness for men’s prostate health.  The CDC says that excluding some forms of skin cancer, that prostate cancer is the most common cancer in men, no matter your race or ethnicity.  The American Cancer Society has many ways to donate to help raise awareness for prostate health!  So think about how much you spend annually on shaving supplies and donate that same amount to them!  And when December 1st gets here…..have fun shaving off the beard!  J

Have a great weekend!

Sugar

It was great seeing everyone this past week at the Wellness Checks!  We had many people notice our sugar board and had tons of questions about it so I thought I’d elaborate on some of the info!  If you missed the board it looked like this:

It’s a little shocking to see how much sugar is in the drinks we enjoy so much, isn’t it?! 

 

Here’s the deal about sugar……….  Sugar is a naturally occurring source of energy.  In moderation, our bodies need it and use it.  The kicker is the word MODERATION!  When we consume too much sugar, it enters our bloodstream and our bodies release insulin to get rid of it.  The excess insulin causes the sugar to be stored as body fat.  Yuck.  Let me tell you a little story to make it easier to understand……

 

Once upon a time, a long, long time ago…..there were people.  And the food in their land was very hard to come by.  They had to travel to find their food.  If they weren’t hunting it down….they were searching the world and gathering their food.  These people had bodies that were made to move and run and be used.  And their bodies were also created to store fat.  Since food was so hard to find, they needed to store any extra food they ate as fat.  That way in leaner times, their bodies still had an energy source to use.  And they all lived happily ever after.  Only that’s not exactly the end of the story.  Because things got easier for the people.  Cars were invented.  Stores popped up.  Food became bountiful and readily available!  But these people’s bodies didn’t change.  They’re still made to move.  And they’re still made to store fat to be used later as energy.  But later never comes.  L

 

Several months ago, a few of us at the Rec Center took a Sugar Free Week Challenge.  No sugar or artificial sweetener of any kind.  None.  I’m not going to lie.  It was awful.  Awful!  But it opened my eyes to how much sugar and artificial sweeteners are hidden in our foods.  Pastas, breads, lunch meat, soups, condiments, etc.  If we’re already consuming all of these hidden sugars, imagine what that does to our bodies when we consume stuff that we know are full of sugar (desserts, drinks, cookies, etc.).  And think you’re better off consuming sugar free and diet foods and drinks?  Nope.  These are filled with chemicals.   Aspartame aka Equal, Saccharin aka Sweet-N-Low, Sucralose aka Splenda.   These are not only dangerous chemicals to ingest, but they’re created to be sweeter than sugar.  Making you want even MORE sweets.  (By the way….studies show that people who switch to diet drinks actually gain more weight in the long run.)  Don’t believe me?  Google it.  It’s some really nasty stuff!

 

CONFESSION TIME!!!  I don’t want anyone to ever think that I’m sitting here behind my desk feeling all high and mighty.  I am human.  I make tons of mistakes.  And I was a diet soda addict for YEARS!!!  This past summer I decided to give up diet drinks to see if it helped me with some health issues I was having.  And boy did I see a difference!  Almost immediately!  And I haven’t gone back.  I haven’t had a diet soda since June.  And for those of you that know me…..you know this is HUGE deal!  I LOVE Diet Mountain Dew!!!!  But I love myself more.  And if it’s harming me….I had to give it up.

 

So what can you do?! Drop the artificial garbage and keep track of your sugar intake. I said it earlier…..MODERATION!!! I love desserts and sweets just like anyone else. Do I eat M&M’s and doughnuts? Yep. But not every day.  J  Sugar is a VERY broad topic and there is tons more I could have put in here. If you have any questions or comments please feel free to email me! And be looking for more memos about sugar in the future!  

 

Have a WONDERFUL weekend!  And enjoy trick or treating! J 

 

Tea

For thousands of years tea has been used to promote health, happiness and wisdom.  And now in recent history, researchers are discovering and proving tea’s many health benefits.  . 

There are several different types of tea.  Black, white, green and oolong all have high concentrations of an antioxidant called flavonoids.  This most potent flavonoid is called ECGC and it helps protect the body from free radicals that contribute to cancer, heart disease and clogged arteries.  Here are some benefits of each:

• Green tea is like the Rolls-Royce of tea.  It is excellent for overall health.  Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke and improve cholesterol levels. 
• Black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
• White tea is uncured and unfermented and has the most potent anticancer properties compared to more processed teas.
• Those who drink oolong tea were found to have lower bad cholesterol levels.
• Pu-erh tea is considered a black tea and can attribute to less weight gain and reduced LDL cholesterol.

Herbal teas have less flavonoids than the other types of tea but bring on their own widely unique benefits.  Here are some specific benefits of different types of herbal teas:

• Teas that have sedative properties – Chamomile, valerian root and cat-nip are often used to help overcome sleep problems or to assist in gaining more beneficial sleep.
• Teas that can help with the digestive system – Peppermint, cinnamon, ginger (good for settling nausea), cardamom, rosemary and pu erh tea.
• Teas that are good for detoxing – Aniseed, fennel, licorice, nettle.
• Teas that work as a stimulant – Cinnamon, cardamom, lemon grass, rosemary, ginkgo, ginseng, gotu kola.
• Teas with other properties – Rooibos (all the antioxidant benefits of green tea but minus the caffeine), echinacea (very effective for cold and flu prevention), marigold (has anti-fungal, antibiotic and anti-viral properties) and St John’s Wort (used to treat depression). 

Tea is the second most popular drink in the entire world (Water is first!).  If you aren’t drinking it, you really should be!  Try sticking to the brewed or steeped versions over the store bought bottle kinds to reduce the extra calories and sweeteners.  The kind you make at your house only costs about three cents per serving.  The caffeine content of tea is much lower than coffee and many varieties come in caffeine free!  You may think that if you’ve tried one tea you’ve tried them all.  But there are many different flavors and variations and I’m sure there is something for everyone to enjoy!  As you can see…..there is really no downside to it!

   

Have a WONDERFUL weekend!!!

 

Pumpkins

It’s hard to go anywhere this time of the year without seeing fall décor.  There are mums, hay, corn, leaves, pinecones and of course….PUMPKINS!  But pumpkins aren’t just for pies and décor.  You can find pumpkins in all kind of goodies!  Pumpkin bread, pumpkin ravioli, pumpkin risotto, pumpkin beer, pumpkin coffee creamer………The options are ENDLESS!!!  But did you know that pumpkins are actually good for you?  They are an awesome low-calorie food that is packed with nutrients!  Here are some health benefits of this delicious, orange goody!

• It helps keep eyesight sharp! One cup of pumpkin has 200% of the RDA of Vitamin A which is great for our peepers!
• It aids in weight loss! You may not believe this, but one cup of mashed pumpkin is only 49 calories!
• It helps your heart! Pumpkin seeds are great source of a plant based chemical called phytosterols that help lower cholesterol. 
• It lowers risk of cancer! Pumpkins are rich in beta carotene which can help reduce our risk of cancer.
• It can protect your skin! Carotenoids, found in pumpkin, are helpful at keeping people wrinkle free.
• It can boost your mood! Pumpkin is high in tryptophan which releases serotonin and makes you happy!
• It boosts the immune system! Pumpkin is high in Vitamin C which is a well-known immune system booster.

Here are some delicious recipes to  enjoy this fall!!!

 

Pumpkin Pancakes 

   

Pumpkin Bread

 

Pasta with Pumpkin and Parmesan

 

Pumpkin Ravioli

Pumpkin Seeds

 

Enjoy and have a WONDERFUL weekend!!!

 

     

Sitting

I saw this on Pinterest and thought it would be great to share!  There are tons of people that have jobs where they have to sit for long periods of time.  Well it’s not just bad for your back….it causes poor circulation, blood clots, increased blood pressure, high blood sugar, assorted aches and increased obesity among others.  I was amazed to find out that sitting for a long time reduces lifespan and increases overall risk of death by nearly 50%!  PLUS sitting increases the risk of cardiovascular disease by 125% and doubles the chances of developing various types of cancer.  YIKES!!!  

So what can you do about it?!  Well unfortunately, heading to the gym before or after work can’t undo a day’s worth of sitting on your tail.  So take a walk break.  I don’t mean for 30 minutes…..just to the water fountain and back.  Do some light desk exercises.  Stretch.  Use a stability ball instead of a regular chair.  If you’re able to, schedule an active meeting instead of around a table.  Just make sure you are breaking up the sitting!

Hope everyone has a wonderful weekend!!!   

Breast Cancer

THINK PINK!!!  October is National Breast Cancer Awareness Month!  So gentlemen……share this info with all of the lovely ladies in your life.  J  According to the National Cancer Institute, when breast cancer is detected early, in the localized stage, the 5-year survival rate is 98%.   That’s awesome news!!!  Here are some other facts:

 

So there you have it!  Exercise (three hours per week), eat a healthy diet that is low in fat, limit alcohol intake and stop smoking!  And make sure to do those monthly checks!   

Have a wonderful weekend!!!

Antioxidants

Raise your hand if you like wrinkles.  Raise your hand if you like heart disease.  Raise your hand if you like things like cancer, macular degeneration, arthritis, dementia, diabetes or asthma.  I assume no one is reading this with their hands raised because these things are all awful!  And while not all of these things are totally preventable, there IS something that we can do to help avoid or lessen them.  This disease fighter is called an antioxidant.  And unless you’ve been hiding from commercials, grocery store shelves or media recently, you’ve probably heard of them.  But what in the world are they?!!  Here is my best attempt to help you understand these powerful little things.

 

Our bodies use oxygen to live.  But the crumby thing is that this processing of oxygen creates an unwanted by-product.  We call these by-products free radicals.  And left to their own devices….these little boogers cause lots of damage to our bodies.  They cause chain reactions in our cells and can cause cells to change.  Antioxidants are things that stop this process.  They are the free radical terminators.  They do this by letting themselves be oxidized.  Make sense?  Good!

Antioxidants can be found in lots of places.  They are the vitamins, minerals and other nutrients found naturally in foods and help to battle those pesky free radicals.  Common sources of antioxidants are vitamin A, C, E, carotenoids, selenium, flavonoids, polyphenols, lycopene, lutein and lignin.  Here is a list of foods that contain tons of antioxidants:
• BERRIES – Blueberries, blackberries and cranberries have the highest amount of antioxidants.  Raspberries and strawberries are also high.
• BRIGHT FRUITS – Cantaloupe, peaches, apricots, oranges, limes, purple grapes, pomegranate and pink grapefruit all are great sources of antioxidants.
• BRIGHT VEGGIES – Think carrots, tomatoes, squash, kale, brussels sprouts, spinach, artichokes, asparagus and watercress.
• GRAINS – They aren’t quite as high as the others…but you can find antioxidants in whole wheat and multigrain bread, flour, pasta and other products. Other whole grains, such as barley, millet, oats and corn, are a good sources as well.
• LEGUMES – Lentils, soybeans, split peas, and pinto beans all contain useful amounts of antioxidants.
• DRINKS – Green tea, coffee and red wine also have good antioxidants in them!

So there you have it!  Eat these things and LOTS of them and punch free radicals in the face! J  

 

 

Have a wonderful week!!!

Goals

What are your goals?  Health goals….fitness goals….nutrition goals….  Think about them.  What is it that you are working towards?  Is it to lose weight?  Finish a run?  Win a race?  Feel less crumby?  Compete as a bodybuilder?  It is going to be different for every person.  Did you read that? 

 

EVERYONE HAS DIFFERENT GOALS

 

Stop comparing yourself to other people!  Do not feel like a failure because you don’t look like these people.  

By comparing yourself to these standards you are setting yourself up for disappointment and that’s not what this is about.  It’s about finding out what YOU want!  What is good for YOU! 

 

You aren’t on their journey.  This is YOUR journey!     

 

So think long and hard about your goals.  Do you want to be able to play with your kids more?  Pick up the groceries without retching your back?  Do you want to get back down to a healthier cholesterol level?  Maybe you want to finally train for that race.  Or be able to do a pushup.  Or a handstand.  Or maybe you just want to be able to walk a mile.  It doesn’t matter what it is.  It just matters that you are working towards something.  YOUR goal!  Not mine or anyone else’s.  Your’s. 

 

Here are the real people.  The people we should be looking up to.  THESE are motivation in my book!  J     

I hope everyone has a WONDERFUL weekend!