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Disclaimer: Clicking on these some of links does provide me with affiliate income (at no cost to you) but I do PROMISE that these are products I actually use and love and that they have been purchased with my own money, nothing has been given to me for free to endorse.

YOUR THANKSGIVING PLATE

11/16/2020

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I am all for enjoying your food on Thanksgiving, but keep in mind that when it all boils down, it IS just another day of good food.

Don't feel pressured to stuff your face on Thanksgiving, because there WILL be leftovers, your food isn't going anywhere.

Don't feel pressured to eat the "secret family recipe" that you just don't like ...

Instead, save space for what makes you happy, along with some veggies and good protein.

If you really need help not binging on the "good stuff", focus on just one thing:

EAT YOUR VEGGIES AND PROTEIN FIRST, that way you're more full and won't overdo it on the sweets!
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time management is the key to health

1/20/2020

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Seriously, it is.

You've probably heard the saying that "we all have the same 24 hours"...  But if we do, then why does it seem like some people have an extra few hours in their pocket to workout, meditate, practice self care and cook nutritious food?
​
Simply put, they have more control over their time and to-do list.

Time management isn't just about color coordinated calendars...

I mean, a pretty calendar does make it nicer, but the real key to time management is prioritizing your to-do list and events for the day.  This means, you have to get good at saying "NO" to things you just don't have time for, or don't want to do

What are your priorities?

These are the health tasks you should be including in your week, use this list and schedule them around your biggest to-do list items and scheduled events.
​
  • strength train (at least once, even for just 30 minutes)
  • home cooked dinners (4-5 times a week)
  • healthy snack/lunch/breakfast prep (do it once and be stocked for the week)
  • 15 minutes of me time (ideally daily)
  • "mental cardio" like a walk or yoga (at least 2 times, 30 minutes each)
  • sleep (7-8 hours a night)
  • family time (4 times a week, maybe at dinner time?)
  • self improvement (listen to a podcast, read or watch a video about a new skill or topic you want to learn about)

Use whatever planner is easiest for you:

It doesn't matter what type of calendar you use, whether it's paper or an app, but you must have a way to schedule and rank things of importance.

I use Google Calendar, and would be totally lost without it.  It's how I schedule my personal training clients, track shifts for my second job, keep track of doctors appointments, notate social events, even plan out running errands.

I even plan things out to the half hour, sometime even 15 minute increments.  This lets see how much free time you have outside of scheduled things like meetings, appointments, etc.  Seeing that blank space can empower you to get tasks done with that free time.

I mean really, you can get a lot done in 15 minutes...  I bet you can empty the dishwasher, load it back up and wipe down your counters in that amount of time.  Or, maybe you could start a load of laundry and chop veggies for your family to eat throughout the week.

TOP QUESTIONS THAT WILL GIVE YOU MORE TIME:

WILL THIS TASK HELP YOU PERFORM OTHER THINGS BETTER?
What I mean by this is, are there certain health related tasks (like working out, reading, meal prepping) that will help you be more mentally prepared to tackle other things?  Remember, if you can't serve yourself, how can you serve others well?


WHEN WILL YOUR TASKS BE MOST CONVENTIENT?
Don't stress about running across town to get one specific item if you're not already near there.  Wait till you ALREADY ARE near there.  Or if that's not going to happen quick enough, schedule a time when you have the time to travel and do all that you can in that area of town.  Basically, make your drive times more efficient.

DOES THAT TASK REALLY NEED TO BE DONE TODAY?
Yeah, your kids might be out of their favorite snacks, or your husband might be out of his iced coffee,  but do you really need to run to Target today for just that one item?  Probably not.  Instead, why don't you spend that half hour at Target on a run instead?  You can always get those random items when you're already going to the store for your weekly needs.

CAN SOMEONE ELSE HELP YOU OUT?
Will your hubby be closer to the dry cleaner than you this week?  If so, he can totally grab your dress...  Just remember to thank him, and then you can both work on your emotional health.

HOW MUCH TIME DO YOU "WASTE"?
This might be a sore subject for most, but how much time do you spend on social media or binging Netflix?  Now I will be the first one to say that down time IS NECESSARY, but do you really need that much?  Most of us check social media more than once a day, so imagine the time you'd have if you only checked once, in the evening, after the dishwasher was loaded and your slippers were on?

To sum it all up:

You do have time to do what's important for your health, you just need to prioritize it and learn to consolidate all the little things.
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"health comes naturally to me"

1/17/2020

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Weekly positive affirmations to help self esteem and confidence.  Build confidence by saying positive mantras to yourself daily.

What the heck is "mirror talk"?

Simply put, "mirror talk" is using positive affirmations to change your life.

By repeating these phrases, you can greatly improve your confidence and outlook on life.

Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further. 

Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?).

​This is a HUGE tool in building confidence and also building a happier outlook on life.

Want to get weekly "mirror talks" sent right to your inbox?  Sign up below:

​So, what's this week's affirmation?  Write the phrase below on a sticky note and start building your confidence!
"Health comes naturally to me."

Pin it for later!

Lots of confidence building quotes for women.  Healthy positive affirmations to build confidence women.
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"mirror talk" monday 1/6/20

1/6/2020

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What the heck is "mirror talk"?

Simply put, "mirror talk" is using positive affirmations to change your life.

By repeating these phrases, you can greatly improve your confidence and outlook on life.

Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further. 

Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?).

​This is a HUGE tool in building confidence and also building a happier outlook on life.

Want to get a new "mirror talk" each week?  Sign up here:

Signup here:

Thank you!

You have successfully joined our subscriber list.

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​So, what's this week's affirmation?  Write the phrase below on a sticky note and start building your confidence!
"This new year gives me courage."
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"Mirror Talk" Monday 12/30/19

12/30/2019

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Click for more

What the heck is "mirror talk"?

​Simply put, "mirror talk" is using positive affirmations to change your life.

By repeating these phrases, you can greatly improve your confidence and outlook on life.

Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further. 

Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?).

​This is a HUGE tool in building confidence and also building a happier outlook on life.

Want to get a new "mirror talk" each week?  Sign up here:

Signup here:

Thank you!

You have successfully joined our subscriber list.

.
So, what's this week's affirmation?  Write the phrase below on a sticky note and start building your confidence!
"I deserve a bright future."
Click for weekly positive affirmation quotes for how to build your best life. Weekly gain confidence quotes and positive email quotes.
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clean granite naturally for less than $1 a bottle

12/3/2019

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Learn how to make homemade granite cleaner for cheap! Branch Basics is how to clean granite countertops polish.

Granite can be tricky...

Did you know that it’s really easy to ruin granite? I mean, not like super easy, but you definitely have to be careful with the ingredients you use.

The DON'Ts

First, NEVER USE cleaners with ammonia like Windex.

Second, NEVER USE bleach.

Third, NEVER USE acid based cleaners. Yes, even your gentle, homemade mixes with lemon juice or vinegar.

So, what the heck can you use?

The key is you want something powerful that will give you a nice shine, dry quickly but not remove the sealer on your granite.

At first, we used this cleaner by Method, which was actually recommended to us by our granite installer. It definitely worked, (and it should have for $6 a bottle), but honestly we went through it pretty quickly. What really got to me though was the strong scent... but anyway, that’s a topic for another day!

Instead of paying $5 a bottle...

One day, I learned about an awesome cleaning solution (Branch Basics) on a podcast. It promised natural and gentle cleaning that was actually effective. It also promised cheap cleaning solutions averaging less than $1 or so a bottle. So, I used the podcast coupon code and once the product arrived I was hooked.

Basically, Branch Basics is a natural and unscented soap concentrate that comes with super cute bottles complete with ratios to make different cleaners, like all purpose, bathroom cleaner and glass cleaner. You simply add distilled water to the fill line, some soap to the fill line, top it off with water and you’re done!
try Branch Basics and get $10 off!
The video below shows exactly how I use the concentrate:

Here’s how I use it:

Instead of using just the concentrate and water, I like to add some extra stuff.

I also add some essential oils (like lemongrass, lavender, mint, etc) for extra cleaning power and to make it smell good! I also add a bit of rubbing alcohol to boost the cleaning power and drying time.

For me, the all purpose spray is perfect for our kitchen and definitely the bottle I refill the most. Every time I make a new bottle, I change up the scent for the season, and it just makes me so happy!

Want to try it with $10 off?

You deserve a coupon code just like I did when I tried it! Use the link below to get $10 off your first order! And seriously, I adore this stuff and am on my 7th or 8th bottle by now. I use it everywhere!
try Branch Basics and get $10 off!
Learn how to make homemade granite cleaner for cheap! Branch Basics is how to clean granite countertops polish.
Use Branch Basics essential oils to clean your granite countertops. Natural granite countertop cleaner for cheap. How to make cheap natural counter top cleaner.
Use Branch Basics essential oils to clean your granite countertops. Natural granite countertop cleaner for cheap. How to make cheap natural counter top cleaner.
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2019 green gift guide

11/25/2019

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15 green living gifts, holiday gift guide friend. Non toxic christmas gifts to share with your friends.
Happy Holidays!  If you're reading this, you're probably stressed and wishing your Amazon cart was full.  Well, here's a list to help you out.  Here are 15 awesome gifts for the natural living expert and "green goddess" in your life!

UNDER $20

Attitude Living body creme ($15):
This is my absolute favorite body creme and I keep a tube by my bed!  I love all Attitude Living's products actually, their smaller hand cremes would be great stocking stuffers!
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essential oil recipe book ($13):
This is a super educational book that I have bought for myself.  There's tons of recipes and the author is super uplifting!
non-toxic SPF lip balm ($9):
This balm is a new discovery for me and I absolutely adore it!  Just a bit is all you need and it lasts a long time on your lips!
soy wax tealights ($18):
Unscented soy wax tealights to use with their diffuser!
tealight diffuser ($15):
I have this candle diffuser sitting on our counter.  It's a perfect option when you need a great scent but don't have access to an outlet!
My Green Fills laundry starter kit (FREE):
Yeah, the holidays aren't really a time we want to think about doing laundry, but this gift would definitely be put to good use!  Clicking this link gives you a free trial, feel free to give it to a friend (or keep for yourself).
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UNDER $50

essential oil set ($35):
Plant Therapy is my go-to brand for oils because of their high quality and fast shipping.  You can buy their oils from either Amazon or directly from their site, just pick whichever is easiest for you!
Honeybee Gardens eyeshadow palette ($30):
Do you have a makeup girl to buy for?  These eyeshadows are great quality and you can either buy a pre-made palette, or design one yourself!
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cast iron griddle ($45):
Your friend probably knows that non-stick pans are bad, but do they have a BIG cast iron option to cook on?  I use this griddle for bacon every weekend!
Erin's Faces eyeshadow primer ($29):
I used to be a loyal user of Urban Decay Primer Potion, but this eye primer is highly rated by the EWG and actually works!
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large capacity diffuser ($36):
I have this diffuser in our living room and I love it because it is so big!  It throws a lot of scent because of the large surface area.  Yes, your friend might have a diffuser, but I doubt it's as big as this one!

UNDER $75

stainless steel cookware ($50):
Your green friend probably knows that non-stick cookware is bad for your health.  Let them start the new year off right with a new set of pans!  Calphalon is the brand I have in my own kitchen, they wear super well.
glass food storage ($56):
Your green friend probably knows that microwaving leftovers in plastic is bad for your health.  Here's a great kit of Snapware that are leak proof and non-toxic.
Branch Basics starter kit ($60):
This is the cleaning solution that I use on just about everything in our house.  I have given this kit before as a wedding gift, but I know it would make a great holiday gift too!
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BIG SPENDS

food sensitivity test kit ($160):
I know...  this might not be the most fun present, but it is really cool!  Your green friend probably knows a lot about food and health, so give them the gift of learning even more!
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More people to shop for?  Check out my other gift guides below:

foodie
fit friend

Pin now, buy later!

15 green living gifts, holiday gift guide friend. Non toxic christmas gifts to share with your friends.
Green gift guide for the hippie at heart. Share healthy gifts under $100 for women
Green gift guide for the hippie at heart. Share healthy gifts under $100 for women
Green gift basket ideas friends, holiday gift guide for green living.
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2019 fit friend holiday gift guide

11/25/2019

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Complete list with Fit gifts for women this holiday season. Give the perfect gift to your fit friend gift ideas.
We all have that friend who loves to workout...  If they're on your holiday shopping list this year, here's my top 13 picks for gifts sorted by price.  These links are mostly to Amazon too, hopefully making your life easier!

​Let's get straight to the links and get you one step closer to DONE WITH SHOPPING!

UNDER $15

magnesium supplement ($15):
Magnesium is super important for muscle recovery.  This is a tasty drink mix to add an extra dose of love to your fit friend's diet.  These to-go packs are great for a gym bag!
mini resistance bands ($6):
Super lightweight and easy to pack, resistance bands are great picks for your friend who's always on the go.  These are the ones I have in my own gym and take with me to on-site client sessions.
​running lights ($15):
Have a runner on your list?  These clip on lights will help them stay more visible on early morning and late evening runs.

UNDER $30

Vital Proteins collagen peptides ($25):
If your fit friend has been doing this for awhile, they know they need to eat their protein.  This is how I add an extra dose to my diet every day!
funny workout tank ($28):
OMG Becky, look at her deadlift.  Enough said!
​Squat Sponge ($20):
I bought one of these for my home gym AND one for the gym I train clients at.  It's great for hip thrusts too!
Takeya water bottle ($24):
This is the bottle I have, it doesn't leak and keeps water cold!  I like the fact that it's a big spout so I can guzzle water when needed.
pull-up bands ($20-$40):
These are BIG bands that can be looped around a pull-up bar to help your friend nail their first pull-up.  I advise giving them a set of two or three.  This brand has a cheat sheet to help pick a good set.
ab wheel ($17):
This is the ab wheel I have in my own home gym.  It definitely gives you a big bang for your buck!

UNDER $85

​Bosu Ball ($80):
Bosu Balls are great for the friend who likes to work out at home, they're also an important piece of equipment in my own workouts!
Versa Gripps wrist straps ($65):
If your friend is a weight lifter, these straps are a must!  I use these to help me deadlift so I can get more reps in!
suspension trainer ($40)
Suspension training is a great tool to have at home if you don't have much space.  This kit gives your friend two options for mounting the straps.

BIG SPENDS

squat rack ($300):
This is the exact rack I bought for my own basement gym and I love it.  It's simple, no frills and pretty easy to put together.  It's even travelled with me from our old house to our new one!

Have more people to shop for?  Check out my other gift guides:

green living
foodie

Pin now, shop later!

Click for fit friend gift ideas. Top fit gifts under $100. Gift ideas for fit women.
Click for gift guide fit girl, gift guide 2019, gift guide fitness. Fitness lovers gift guide
Click for gift guide for fitness lovers. Fit girl gift guide. Gifts under $100 for fit women
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2019 foodie friend holiday gift guide

11/25/2019

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Fit foodie finds foodie holiday gift guide. Best gifts for foodie under $85. Click for foodie shopping list
Somehow...  the holidays are already here.  This means you are super busy and probably stressed, so let's just get you straight to the "add to cart" button.  And yes, most of these are Amazon items to make your life easier!  

​Here's 15 of my top picks for your foodie friend sorted by price, with a couple "big spends" all the way at the bottom.

UNDER $25

organic spice set ($18):
Spices can make or break a dish.  I buy Simply Organic spices off Amazon all the time and have been very impressed by them.  This specific set has "uncommon" spices that your friend will most likely NOT have already!
CSA shopping tote ($20):
Is your friend a member of a CSA?  If so, they'll be the trendiest member with this organic cotton reusable bag.
gravy whisk ($13):
When you're making a gravy or deglazing a pan, you want as much of the whisk scraping the good stuff off the bottom of your pan.  This one does that perfectly!
cute coffee and collagen mug ($22):
Does your friend use collagen peptides in their coffee?  Then this is perfect for them!
fish spatula ($14):
No, you don't have to use this JUST for fish, but the super thin bendy blade is super useful for flipping delicate foods like fish or fritters.  It's also useful for stuck items because it's metal and super strong!

under $35

santoku knife ($30):
Most people have a chef knife, but few people have santoku knives.  These are special because they have divots on the sides of the knife to reduce "suction" of food sticking to the blade.
electric salt and pepper grinder ($30):
My husband got these for us and I have to admit, I was a little skeptical at first.  But think about it, how easy would it be to have a one handed grinder when it comes time to season the second side of a raw steak?
mortar and pestle ($30):
Does your friend grow their own herbs?  If so, this is a great tool to grind those fresh herbs with some coarse salt to make delicious rubs for meat!

UNDER $50

knife sharpener ($30):
Sharp knives are the most critical part of a kitchen.  And the reality is, the sharper they are, the safer they are.  This is the ceramic sharpener my hubby uses to sharpen my knives and we have gotten this as gifts for our family members!
food dehydrator ($40):
Does your foodie friend seem to have EVERYTHING already?  I doubt they have a food dehydrator!  This is the same one I have that I received as a gift a few years back.  Kale chips are super easy to make with it!
cast iron dutch oven ($40):
This thing is the trick to my crispy chicken thighs and was a present I received last year.  The high sides and lid help to prevent splattery messes!  It can also be transferred from the stove right to the oven!

UNDER $85

Snapware glass containers ($57):
Convince your foodie friend to get rid of their plastic containers with these leak proof Pyrex containers.  These are what I trust our leftovers in when I need to reheat them in a microwave.
huge Calphalon skillet ($80):
All our stainless cookware is by Calphalon and I absolutely adore them.  This is what I got for my mom (and myself) last year as a Christmas gift.  They're super indestructible and I love that this one has a lid!
KitchenAid immersion blender ($60):
This is a kitchen item that doesn't get used often, but without it I wouldn't be able to make some of my favorite things.  I use my immersion blender to make homemade mayo, tomato bisque, blend coconut milk, make a quick salsa, etc.

BIG SPENDS

CSA membership ($ depends):
I am a big advocate for Community Supported Agriculture.  If you happen to be in the Dayton OH area, here's two that I use myself (Mile Creek Farm & Three Trees Farm).  If you are not, here's a website that can help you find one:  www.farmmatch.com

Have others to shop for?  Check out my other gift guides:

fit friend
green living

Pin now, shop later!

foodie gift ideas under $85. Click for 15 foodie gifts for 2019 holiday season.
Click for 15 food lover gift basket ideas for the 2019 holiday season. fit foodie gift guide.
Fit foodie finds foodie holiday gift guide. Best gifts for foodie under $85. Click for foodie shopping list
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sorry, but your basic squat isn't cutting it.

11/21/2019

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Click to learn squat stance variations and how to squat correct form. Sumo squat, narrow squat, standard squat. Learn how to lift weights women beginners
I know, I know, that was a bit harsh...  but it's true.  Squatting in the same way every week just isn't going to cut it in the long run.  After reading this post, you'll learn how to change up your squat form to activate all the muscles  in your legs! 

One option to mix things up is to change your set and rep ranges...

​You can learn more about that by clicking the button below:
WHAT THE HECK ARE SETS AND REPS?

but you will also want to change your stance:

Squat stance?  Huh?  The way you place your feet during a squat (and a deadlift) can totally change the muscles worked.

You are probably most familiar with a standard stance, with your feet about shoulder width apart.  This a great stance to take (if you have good form) but by changing the distance between your feet, you can mix up your workout routine even more, that way you make sure to hit all the muscles in your legs.

So, what are the three stances I use with my clients?  Keep reading to learn!
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Sumo squats how to do, narrow squats how to do. Squat variations to build muscle lose fat women

"SUMO"

A sumo stance places your feet far apart (wider than shoulder width) and your toes pointed out.  This stance lends itself to being the deepest of the squat variations, because the wider your feet are, the easier it is for your calves to stretch and let you get down low.  In a sumo stance, you tend to feel more engagement on the inside of your thighs.

"NARROW"

A narrow stance places your feet closer together (hip width or narrower) with your toes pointed straight ahead.  This stance makes it a bit harder to get deep into your squat because it requires the most flexibility of your calves.  With a narrow stance, you tend to feel more engagement in your glutes.

"STANDARD"

A standard stance falls somewhere in the middle of the two, with your feet about shoulder distance apart and your toes aligned with your knees.  Please note that in ALL the stances, your toes should ALWAYS align with your knees.  In a standard stance, you get a great mix of the other two variations.

putting it all together:

So now that you know the different types of squat stances, it's time to put them into practice into your own workout routine.

If you want to take the guess work out of when to incorporate these squat variations, click the button below to check out workout programs that actually help you progress through harder movements over time.  After clicking, you'll see why a tried a true workout plan will help you achieve your fitness goals!
CLICK FOR WORKOUT ROUTINES THAT HAVE THIS ALL MAPPED OUT FOR YOU

Pin now and save for later!

Sumo squats how to do, narrow squats how to do. Squat variations to build muscle lose fat women
Click to learn squat stance variations and how to squat correct form. Sumo squat, narrow squat, standard squat. Learn how to lift weights women beginners
Squat stances explained, squat variations explained. How to do squat variations glutes and quad exercises.
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    Author

    My name is Laura and I am a holistically minded personal trainer and confidence coach.

    ​I am a firm believer in creating health habits and NOT forcing your body to do things it does not want to do.

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    DISCLAIMER:
    Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject.  Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting.
     
    I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.  I do receive a small reimbursement for sales made through the links provided on my blog.


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