Maintain Your MoJo (MUSCLE!!) With Bands

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Hey…what did you think I was referring to?

Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.

According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60!  Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.

Here are 5 ways to combat muscle decline:

  1. Eat protein (Ladies…are you getting enough?)
  2. Resistance train (Do you have a strength training routine that involves building muscle?)
  3. Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
  4. Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
  5. Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)

If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle.  Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:

1. Overhead press

  • Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
  • Raise the band up to shoulder height, then press it overhead until it is straight above your head.
  • Slowly lower the band back down to shoulder height, then repeat.

2. Chest press

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Hold the band in each hand with an overhand grip, palms facing each other.
  • Slowly lower the band down to your chest, then press it back up to the starting position.

3. Bicep curl

  • Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
  • Curl the band up to your shoulders, then slowly lower it back down.

4. Tricep extension

  • Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
  • Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
  • Slowly lower your arms back down to the starting position.

These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.

Tips for using resistance bands:

  • When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
  • Make sure to warm up before using resistance bands.
  • Focus on proper form and don’t sacrifice form for weight.
  • Listen to your body and don’t push yourself too hard.
  • Vary your workouts to keep your body challenged.

Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!

Prevent sarcopenia (muscle loss) and get strong today.

Your body and your family will thank you.

 

 

 

 

 

 

 

Lisa

 

What is Fitness?

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Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts:

 

3 Ways to Increase Your “Healthspan”

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What’s that? Healthspan is the period of life during which a person is healthy and free from disease. It is different from lifespan, which is the total number of years a person lives. A person can have a long lifespan but a short healthspan, or vice versa. I want my healthspan to align with my lifespan, don’t you?   To do this, I’ll focus on these 3 things: strength training, eating healthy, and sleeping well.

So, here’s the thing, as we age, our bodies “can” go through a number of changes. My friends, I’m here to tell you that many age-related declines in health are related to lifestyle decisions…not age. And, one of the most significant changes is a decrease in muscle mass. The loss of muscle mass can lead to a number of problems, including decreased strength, balance, and bone density. In fact, muscle is so important, that it is used to determine not just lifespan and healthspan, but as a metric that unlocks our longevity potential!

To combat potential aging changes, it’s very important to strength train. Strength training helps to build muscle mass and improve bone density. It can also help to improve balance and coordination.

If you’re wondering how to get started, there are a number of different ways to strength train. One popular method is to use weights. Weights can be used to target specific muscle groups or to do full-body workouts. While a gym can provide a variety of options, it’s quite easy to get a great workout from home using your body weight, bands, gliders, or a ball.  Resistance bands are a great option for individuals new to strength training or who have joint pain.

No matter which method you choose, it is important to start slowly and gradually increase the weight or resistance as you get stronger.

In addition to strength training, it is also important to eat a healthy diet. A healthy diet includes plenty of protein, fruits, vegetables, and whole grains. Limit ultra-processed foods and try to avoid chemicals, dyes, and preservatives AND be aware that “natural flavors” aren’t healthy. Read your labels!

To help your muscle-building efforts on the diet side, protein is essential for building and maintaining muscle mass. Fruits and vegetables are packed with vitamins and minerals that are essential for overall health. Whole grains provide fiber, which can help to keep you feeling full and satisfied.

It is also important to get enough sleep. Sleep is essential for muscle recovery. When you sleep, your body releases hormones that help to repair and rebuild muscle tissue. Most adults need around 7-8 hours of sleep per night. However, some people may need more or less sleep. (see prior post about sleep!)

Finally, it is important to listen to your body and take breaks when you need them. If you are feeling pain, stop the exercise and rest.

While strength training is a great way to stay healthy and fit as you age, below are some additional tips for anyone looking to improve their health and fitness today:

  • Start slowly. If you are new to exercise, start slowly and gradually increase the intensity of your workouts over time.
  • Find an activity that you enjoy. There are many different types of exercise, so find one that you enjoy and that fits into your lifestyle.
  • Set realistic goals. Don’t expect to see results overnight. It takes time and effort to see changes in your body.
  • Be patient. Don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goals.
  • Listen to your body. If you are feeling pain, stop the exercise and rest. Don’t push yourself too hard.
  • Eat a healthy diet. A healthy diet is essential for overall health and fitness. Make sure to eat plenty of fruits, vegetables, and whole grains.
  • Get enough sleep. Sleep is essential for muscle recovery and overall health. Most adults need around 7-8 hours of sleep per night.
  • Stay hydrated. Drink plenty of water throughout the day, especially when you are exercising.
  • Manage stress. Stress can take a toll on your health and fitness. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Following these tips can help you stay healthy and fit as you age.

As my friend Sharon likes to ask, “What have you got to GAIN?”

To read more:

The Best Anti-Aging Secrets Aren’t So Secret

Avoid These Seed oils (PUFAs) & Why

The Fountain of Youth (Lifting!)

What’s the Fuss About PUFAs (Seed Oils) & How to Avoid Them

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Seed oils are highly processed oils that are extracted from seeds, such as corn, soy, canola, and sunflower. They are often used in processed foods and cooking oils because they are inexpensive and have a long shelf life. However, seed oils are also highly inflammatory and can contribute to a number of health problems, including heart disease, obesity, and cancer.

One of the main problems with seed oils is that they are high in polyunsaturated fatty acids (PUFAs or omega-6 fatty acids). PUFAs are essential fatty acids that our bodies need to function properly, but they need to be consumed in moderation. Seed oils are high in omega-6 PUFAs, which are pro-inflammatory. When we consume too many omega-6 PUFAs, it can disrupt the balance of omega-6 to omega-3 fatty acids in our bodies. This can lead to inflammation, which is a major driver of many chronic diseases.

In addition to being inflammatory, seed oils are also unstable and can easily oxidize when exposed to heat or light. When seed oils oxidize, they form harmful compounds that can damage our cells and contribute to disease.

There is a growing body of scientific evidence that links the consumption of seed oils to a number of health problems, including:

  • Heart disease
  • Obesity
  • Cancer
  • Type 2 diabetes
  • Autoimmune diseases
  • Alzheimer’s disease, and more

If you are struggling with your health or trying to lose weight and are concerned about the health risks of seed oils, there are a number of things you can do to reduce your intake:

  • Read food labels carefully. Seed oils are often hidden in processed foods, so it’s important to read food labels carefully and avoid products that contain them.
  • Cook with healthy fats. There are many healthy fats that can be used for cooking, such as olive oil, avocado oil, and coconut oil. These fats are high in monounsaturated and saturated fats, which are beneficial for your health.
  • Eat whole foods. Whole foods are unprocessed and contain all of the nutrients that your body needs. When you eat whole foods, you’re less likely to consume seed oils.
  • Avoid processed foods. Processed foods are often high in seed oils, sugar, and other unhealthy ingredients. When you avoid processed foods, you’re also avoiding seed oils.
  • Talk to your doctor, dietician, or nutritionist.  They can help you develop a plan to reduce your intake and improve your health.

Remember, you are in control of your own health. Making small changes today will add up to big results over time.

You’re worth it!

Lisa

8 Steps to Create Consistency in Workouts

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Have you started a workout program only to have it derailed when life gets busy or tough?  Friends, I’m here to tell you: You.Can.Do.This. YOU are strong. See, strength isn’t about being the fastest or running the farthest.  Strength is about showing up for your commitments to yourself consistently & with a positive attitude.

Big, bodacious goals are great. But…did you know there is a LOT of success achieved when reaching 80% of your goals? You see, it’s not about perfection and 100% day in, day out. It’s about the consistency of effort. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, efforts can be thwarted and forming habits can be more challenging.

If you find yourself struggling to stay on track, check out the strategies below to help with your health and fitness goal success:

Remember your why. Whether you’re prepping for the next competition, trying to get healthy, learning a new skill, or just trying to live life fuller, remember why you are trying to workout. Find your why, write it down, and reference it often!

Something is better than nothing. Have you ever skipped the gym because you couldn’t finish your workout?  It is always better to do something than nothing at all. When you do something, you begin to develop a habit/routine that improves your health.  If you walked instead of working out intensely, it doesn’t matter. What matters is that you did something.

Find an activity you enjoy that keeps your body moving whether it is going on a walk, riding a bike, playing a game of soccer or basketball, practicing handstands (a work in progress for me), or whatever.  Just do it.

The key is not to prioritize your schedule but to schedule your priorities.  Let’s be honest, life can get busy and hectic and crazy. Make taking care of yourself a priority so you can take care of others.   When you have the most energy in the day, so do your best to work out then. Schedule it.  Pay attention when you hear yourself say, “I don’t have time” because what you are really saying is that “It’s not important enough”. Schedule your priorities.

Listen to your body. Follow your body’s cues and modify your workouts accordingly.  Instead of doing your full workout, you can modify weights or the number of sets — or even do some mobility/stretching. Not only is it ok, but it’s also smart to listen to your body and adjust.

Imagine how you will feel after your workout (or a week or month or year)! Our bodies are meant to move and a body in motion stays in motion.  Visualizing the “after” can help.

Find community and accountability. Surround yourself with others who are seeking similar actions. This is huge for me. I am SO grateful to my fitness friends for our mutual motivation & learnings shared over the years.

Create a plan with SMART goals. Write them down, post them where you can see them, and then share them with your friends and family. There are many ways to set goals and track success – experiment and find what works for you. (See my blog posts on goal setting.)

I hope these strategies help you get and stay on track with your workouts!

Remember:

  • No one is perfect
  • Everyone’s “strong” looks different, and
  • Consistency has a bigger impact than anything

Consistency is more powerful than strength and speed and it will take you further than stamina and talent in this journey.

So, you got this. YOU are strong. And yes, you can!

As always, so thankful for your time for reading.

 

The Benefits of a Workout Partner

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Friends, working out can be tough — but it’s a lot easier when you have someone to help you stay motivated. Workout partners can provide support, encouragement, and accountability — all of which can help you reach your fitness goals.

In addition, working out with a partner can make the activity more enjoyable. You can talk and laugh while you work out, which can help you make the time go by faster. You can also push each other to work harder and achieve more. Many of my best friends over the years are women I’ve worked out or run with.

If you don’t have a workout partner, there are many ways to find one. You can ask friends or family members if they would be interested in working out with you. You can also join a fitness class or group, or find a workout buddy online. 

Once you find a workout partner, share your goals and consider setting some together. This will help you stay on track and motivated. You should also communicate with each other regularly to make sure you’re both on the same page.

Working out with a partner can be a great way to improve your fitness and your overall health. If you’re looking to get in shape, consider finding a workout partner to help you reach your goals.  They can help you stay motivated, accountable, and safe. They can also make working out more fun and enjoyable. And…they are cheaper than therapy!!

Find a partner & #buddyup today!

Lisa

Got Fiber?

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Hey friends, did you know that according to multiple studies, fiber can reduce the risk of obesity, chronic diseases, and rapid aging?  Yep…

Here’s how it works in your body…fiber slows down the rate at which food enters your bloodstream and speeds up the rate at which it exits your digestive tract. So, as well as balancing blood sugar levels and cholesterol levels, fiber aids in the quick release of toxins from your gut and curbs your appetite and it feeds friendly bacteria in the gut. 

How much do you need? You should probably get 30-50 grams of fiber into your diet every day, with some variance based on your age and sex. It is also important to choose the right kind of fiber for your body.

It is generally believed that bran is the best fiber to eat. But….bran, or wheat fiber, is mostly insoluble and not digestible. Imagine it as a scouring pad for your intestines. While that’s good for getting you regular, soluble fiber is better for your health.

Where can you find soluble fiber? It’s found in fruits, vegetables, beans, nuts, seeds, and most whole grains. When the soluble fiber in these foods is metabolized by bacteria in your gut, the health benefits begin….benefits like lowering cholesterol, blood sugar, & insulin levels, preventing cancer, balancing hormone levels, removing excess estrogen, and reducing the risk of breast cancer, providing mineral food for colon cells, and more. In short, soluble fiber is essential for good health.

If you are looking for some recipes to boost your fiber intake, I got you covered! Just check out  some of my high-fiber recipe options:

Til next time, love, laugh, lift & EAT FIBER!  :-0

Lisa

 

References:

Super Human (good read by Dave Asprey)

National Library of Medicine – High Fiber Diet

Mayo Clinic article on fiber benefits

Healthline Benefits of Fiber Types

 

How to Get a Great Workout ANYwhere (No Gym Required)

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Gyms are great, but they certainly aren’t necessary to get a great workout. If you don’t have access to a gym or are uncomfortable working out in public, you can still enjoy a quality workout from the comfort of your own home (or anywhere).

Exercises that use body weight are key. You can improve your strength and create resistance with the exercises below just using your body weight. Check out these three simple — yet effective — exercises to help get you started:

• Bodyweight Squats – Place your feet shoulder-width apart and perform bodyweight squats. Slowly bend your knees and point your toes outward. Make sure your back is straight and your core is engaged. Repeat 6X in a row to complete one set.

• Planks – Start in a push-up position, then lay your forearms flat on the floor with your elbows aligned below your shoulders. Make sure your body is straight and your core is engaged. Start by holding the position for at least 10 seconds (or longer if you can). Depending on your comfort level, repeat this exercise 3-5X.

• Dips – Start by sitting on the edge of a chair and doing tricep dips. Slowly walk your feet forward while gripping the chair with both hands at your sides. Make sure your knees do not extend past your toes. Lower your body so that your elbows bend above you at a 90-degree angle. Repeat 6X in a row to complete one set.

Last, finish your strength training session with a quick cardio session (e.g., dancing, jump-roping, or a brisk walk around the block). The goal should be to get 150 minutes of moderate physical activity that includes at least two days of strength training per week.

Now that you know how to do the basics, you can start enjoying the benefits of exercise without spending a fortune on a gym membership or leaving your home!

The Fountain of Youth

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Lifting weights is what I’m talking about! Resistance training. Working out with dumbbells, machines, barbells, bands, medicine balls, your own body weight, suspension training — or ANYthing for that matter that builds your muscles and bones. Why lift? Because my friends, lifting weights is the Fountain of Youth.

Seriously, resistance training can reverse most aspects of aging all the way down to your gene level. Going heavy activates the production of muscle stem cell satellite cells where the mitochondria apparently rejuvenate in a process called gene shifting. After just 6 months of resistance training 2-3 times per week, the biochemical, physiological and genetic signature of older muscle is “turned back” nearly 15 or 20 years. Pretty impressive, eh? No pill does that…

Resistance training helps us regain our strength, balance and coordination. It also improves bone mass and density, protects us against osteoporosis and lowers the chances of broken bones if we fall. Regular, progressive resistance training also improves our muscles’ longevity profiles at the molecular level. And, because our bodies respond quickly, it can take as little as 2 weeks for a regular program of progressive resistance training to increase protein synthesis rates in older adults. Want more science? Resistance training positively influences the neuromuscular system, hormone concentrations, and protein synthesis rate. Wowza.

Listen, I’m a big fan of moving. Exercise is good. Regular aerobic exercise like walking, swimming, running, or cycling strengthen the heart and lungs and can improve our muscle tone, but resistance training is “holy grail” of exercise because it can substantially slow (or reverse) declining muscle mass, bone density, and strength that used to be considered “normal” aging.  Research shows that adopting a lifestyle of fitness including aerobic training and resistance training helps stave off these age-related declines, and boosts brainpower. I find it interesting that aerobic and resistance training provide complimentary, but not overlapping benefits. Resistance training improves higher-level brain functioning such as effective multi-tasking, learning ability, decision-making, attention span and conflict resolution, while aerobic exercise improves memory. Things that make you go, “Hmm..!” Am I right?

Resistance training is also one of the best ways to increase your energy and boost your metabolism. Did you know that just 12 weeks of resistance training can significantly increase your levels of testosterone and DHEA, a hormone your body produces that helps with testosterone and estrogen production? The result is improved bone and muscle strength, slowing age-related changes in your body, strengthened immune system, and improved energy levels, mood and memory.

The ACSM (American College of Sports Medicine) recommends resistance training for people over 50 at least 2-3 times a week, focusing on the major muscle groups including arms, legs and core. While lifting light weights provides some benefit, it’s best to stress your body by using a weight you can’t lift more than 8-12 times (or repetitions).

It’s important to keep in mind that the workout intensity is critical, because real muscle fatigue is what triggers change in the body.

You can follow the steps below to ease into strength training and reap its rewards:

  • Start strength training 2-3 times per week, and add a rest day between workouts.
  • If you’re a beginner, work with light weights, and slowly add weight as your body adjusts to the new exercise.
  • If you don’t know the proper form or have pre-existing injuries, it’s a good idea to work with a personal trainer a few times to understand the basics and reduce the possibility of injury.
  • While it’s normal to feel sore the day after resistance training, you shouldn’t experience pain while lifting. If you do, that’s a warning sign of an existing injury, so again, it’s a good idea to work with a trainer.
  • As you get stronger, plan on adding weight once you can lift a weight properly without pain 15 to 20 times.

Take a look at your fitness routine and be sure to incorporate cardio, strength, and flexibility to help improve your overall fitness and mobility. And remember, the best way to ensure you’ll move consistently and accomplish your goals is to enjoy the journey. (And ladies, I promise…you won’t bulk up!)

Holler if I can help.

Until next time, live WELL, laugh often and LIFT!

Cut Sugar in 4 Easy Steps

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Hey boo…I have bad news….our Standard American Diet is not only “S.A.D,” but it’s also packed with sugar (simple carbs) which has a negative impact on our health. But, alas, I also have good news: lowering our sugar intake can reduce these harmful health risks, as well ADD these benefits: 

We have the power to make positive change and we can do so by taking these 4 steps to improve our health today:

Eliminate added sugars. Don’t view this as a loss. It’s not. Instead, focus on what you can eat (protein, fat, fiber, and the right kinds of carbohydrates). Make sure you get enough protein as well. You can eat fiber-rich foods and quality fats like a scrambled egg with avocado, veggies, and sausage; chia pudding with protein powder; Greek yogurt with nuts and berries or protein powder whipped in; or a  chocolate smoothie. (See recipe section for ideas.)

Pay special attention to how you feel in your mornings and don’t wait too long to eat in the morning. While many intermittent fasting (IF) plans may have you holding off on your first meal until noon, that doesn’t work for every body. Pay attention to your body and how you feel. Don’t get me wrong, there are many benefits to IF and I do it several days a week myself, but it’s NOT for everyone.

Prioritize sleep to boost results. You may have an easier time keeping sweet cravings in check and blood sugar balanced if you’re well rested, so aim for 7-9 hours of quality sleep per night

Use sweeteners as desired. Consider using them in your morning coffee or tea, or stevia-sweetened beverages like Zevia (we love the grape and “Dr. Pepper” flavors).

To help with #1 above, reducing sugar in your diet, keep in mind that sneaky sources of added sugars can be found in a variety of foods, including frozen vegetables with sauces, frozen meals, salad mixes, condiments (dressing, marinade, sauces), prepared food from the grocery store hot bar, dried fruits, nut mixes, non-dairy milk, and flavored coffee and tea drinks.

We have to become label savvy! Start with the foods in your pantry along with your next trip to the grocery store. Check ingredient lists closely for added sugars & familiarize yourself with their names to avoid unintentionally raising blood sugar:

  • Glucose
  • Sucrose
  • Fructose
  • Lactose
  • Dextrose
  • Maltose
  • Malt sugar
  • Malt syrup
  • Maltodextrin
  • Corn syrup
  • Cane sugar
  • Brown sugar
  • Agave nectar
  • Coconut sugar
  • Honey
  • Maple syrup
  • Brown rice syrup
  • Beet sugar
  • Molasses
  • Fruit juice concentrates
  • chronic diseases.

Once you’ve started checking labels more closely and have started to cut down on sugar intake, it shouldn’t take you more than 4-8 weeks to be feeling pretty darn good, with fewer symptoms and cravings, and greater ease in making healthy food choices. Willpower is like a muscle – it gets stronger the more you use it!

You CAN maintain this way of eating for the long haul, and…it’s also okay if to occasionally consume some of the foods eliminated. Remember, this journey is not about perfection, but consistently committing to your health.

Let’s do this together — one step at a time. I mean, what have you got to GAIN?

Until next time, live well, laugh often, hug a pet (or human) and MOVE!