Making the effort to… eliminate the annoying pebble in your shoe.

The sandy Boo Hoff Trail!

You know that feeling when a pebble has somehow made its way into the exact position in your shoe that causes pain? Ugh!! Of course you do! We all have had experienced that one nagging irritant that controls yours thoughts step after step. On today’s run with my hiking buddy, the sand seemed deeper and it did make its way in both of our shoes. It got me thinking of how those little irrational thoughts can take hold and sabotage the rest of your run or race. Maybe it is that the mind is super focused while running, paying attention to foot placement and stride that when your mind recognizes a irritant it stays on it until it is not an issue.

If you have prepared for your race or run by reviewing your route and weather then probably your equipment/gear is the cause of that nagging pebble. I have my favorite running shorts and shirts and when I have to wear another not so favorite it seems that is all I think about. It can be the way the shorts ride up, sports bra rubs a sore or the sleeves on a shirt have a rough spot. If you know that those tend to cause you distress then don’t wear them on important long training runs or races and try to keep to your favorites. And never try out a new garment on big day.

Do I have the answer for “how to distract yourself when you are irritated..?” No, but when you do have a problem during a run/race simply ask your self “Is there something I can do to make it better?” If yes , do it and if not just taking action gets you into the mindset of acting and not reacting.

All we can do is keep searching for the perfect gear and running clothes and yes I need to start wearing Gators.. lol!

Last week at work was busy and eventful so I need to do some “Thank You ” baking. Homemade Cinnamon Rolls it is. I was able to get a little bit of meal prep done for the week and happy about the effort I put forth in training.

Meal Prep- Yogurt Fruit Parfaits, Turkey Taco Meat, Vegan Chocolate Chunk Cookies.

Exercise- 25 miles including Pick Ups, Hill Workout, Long Run and Trail Run.

Have a Happy and Healthy Week!

Making the effort… to take the long runs/life easy.

This week my training seemed to finally start clicking. Yes! I decided to incorporate a long easy run to start to build up my base and the weather just wasn’t permitting in the desert. So Big Bear Lake and cooler temperatures was my Saturday morning destination. It was so worth the hour and a half drive up. “Long Runs should be at an easy pace….” That is what seems to be the latest theory on training, at least that is what I am learning. Again I am no expert on athletic training, and definitely a novice but I am trying to read as much of the latest research and opinions from respected sources.

Reading an article from Runners World….


.. On easy days, you’re mostly using slow-twitch muscle fibers. They have a higher density of mitochondria, high levels of aerobic enzymes, and greater capillary density than fast-twitch fibers, which are more involved in higher-intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. On easy days, “you increase mitochondria and capillaries and blood flow to those muscles, so they’re better able to utilize oxygen,” he says. “Without that, you can’t do the intense runs.”

Then there is the whole subject of fueling/glycogen stores…from Greg McMillian

With long runs during a marathon program, you are trying to accomplish two distinct purposes. On the one hand, you are trying to maximize your ability to burn fat and spare your limited muscle carbohydrate (glycogen) stores as well as improving your leg strength and resistance to fatigue (both physical fatigue and mental fatigue). You are also trying to teach your body to better handle lowered blood glucose levels. On the other hand, you are trying to become more economical at your marathon race pace (learning to burn less fuel for a given pace) along with testing out your race equipment and nutritional plan. You also want to give the mind a taste of the focus and determination that will be required in the latter stages of the marathon itself.

My long run (10 miles) started at 39 degrees with the sun just barely up in a very clear blue sky and my confidence at a high. Well that didn’t last long, I mean the confidence part the weather stayed just perfect. Mile 1 -10.40 min pace.. so I thought this was too fast. Tried to slow down the next three miles but still managed 11.0 min pace and checked my heart rate which was high ( meaning extra effort) but the only thing I could blame it on was the altitude. So now I am thinking slow it down Marta … the goal of this run was to not push it.

Why do we seem to always be pushing it? Whether it is my long run, or just in day to day, I can’t help but strive for more. Now I know in certain situations that is a good quality to have but not if you cannot control it. The final last three miles of my long run were at a pace I had planned for but by that time the pace wasn’t as flowing as I had hoped. I finished happy with the long run and banking the 10 miles but also with a feeling that I need to get my pace under control. I will take a serious look at my exertion or effort and try with practice to know how a long easy run should feel.

Exercise Week- 24 miles total that included, hill workout, pick ups, long run and a trail run. No weights or plyometrics.

Meal Prep- Steel Cut Oats with cinnamon & apples, Bacon, Deviled Eggs, Homemade Chicken Soup.

Have a Happy and Healthy Week!

Making the effort … to see the shadows.

The Boo Hoff Trail in the shadows.

Another week that feels as if it were a month. Do you ever have those weeks? Maybe it is we cram too much in each hour of each day, too much scheduled, or it is just the pace of life in 2019. A mostly good week that ended with my third training trail hike/run in the dark. Today’s hike was in a more agreeable temperature but not the perfect 50 -60’s that I am dreaming about. My hiking buddy and I started out on the trail with our headlights at about 5:00 AM. Not much talking in the beginning, just trying to breathe as we ascend up. I did notice about 30 minutes in that I wasn’t anxious or even thinking about some of the fears that I had before on my previous hikes in the dark. Amazing what facing your fears, bringing them out in the light can do. The rising light in the sky would stop us both in mid-sentence as the hike continued. The turn around point for me was a Spring Energy gel washed down by lukewarm water and a smile because now we would run. I have not gotten strong enough to be able to run up the 1600 feet (3.5 mile) or maybe my mind has convinced me of that. This trail is more technical so I definitely will need my confidence and maybe a third lung if I intend to run it completely. As we were running down the trail we saw that the rising sun had cast glorious shadows along the terrain and that got me thinking. Do we honor the shadows like we should?

The eye is always caught by light, but shadows have more to say. Gregory Macguire

All the beauty of life is made up of light and shadow. Leo Tolstoy

The dark does not destroy the light; it defines it. It’s our fear of the dark that casts our joy in the shadows. Brene Brown

I recently enjoyed an outdoor photography workshop where this idea of taking pictures of what is in the shadows was discussed. It surprised me when the instructor right from the beginning had us taking photos in the shadows not in the light. He then talked about showcasing the shapes and darkness that the shadows cast and that it can enhance the composition of a picture. I now see that the intensity reaches another level for both the lightened area and the dark. I believe that shadows can truly enrich a photograph.

The balance of light and shadow.

Light and shadows add a sense of balance, and balance is what we all should be striving for…. Right?

Exercise for the week – 21 miles running/hiking, 1 day weights & balance, 1 day jump rope and one legged exercises.

Meal Prep-Baked Crusty Bread, Steel Cut Oats (will add toppings of fruit), hummus & veggies bowls, Pizza Zucchini bites, & Salmon (3 ways- plain, Pesto, spices)

Have a Happy and Healthy Week!

Here is something to leave you with ….

This is NOT me and hope it is NOT you 🙂

Making the effort to ….. welcome the sufferfest!

Los Liones Trail- 10 miles + 2100 ft elevation gain= Tough one

So if you haven’t had your head stuck in your phone or laptop since Friday then you have not caught the UTMB ( Ultra-Trail du Mont Blanc) bug! Talk about a SufferFest, probably the most well known ultra marathon races that start and end in Chamonix in the French Alps. There are 6 races of ranging lengths but the final race is a 106 mile race with huge elevation gain and all are considered the toughest foot races in the world. This year I followed some of the best runners from America.

Thanks to technology I was able to follow the live stream at the finish and I just couldn’t concentrate until I knew the podium winners. America was represented extremely well. I knew more about the female runners but not gonna lie I caught myself holding my breathe while watching all of the runners. Such emotion and such humility!

After watching the race I began thinking, all the runners know that they are going to hurt.. like really hurt. What does a person say to oneself to prepare for that kind of pain? Or do they know and it is just their ability to shut it out and see the outcome?

Sufferfest-A workout or race in the arena of endurance sports that involves prolonged suffering on the part of all who participate.

“I hated every minute of training, but I said, Don’t quit. Suffer now and live the rest of your life as a champion.

Muhammad Aali

I found a cool article on Suffering –

The Article ‘Ultra -Marathons: the 15 stages of suffering in the Ultra Running magazine by Sean McCoy,July 2016″ and below I will paraphrase.

  1. Jitters (a couple days before)- Hello… I am about 6 months out from mine and I am already nervous!
  2. Panic-full blown panic should set in night before the race (I will be an overachiever in this area)
  3. Adrenaline-… and Run! The pack moves fast, probably faster than you should go (which you will regret quickly).
  4. Reality Check- Oh Boy .. what am I doing here? and I better get my pace under control because I have a long way to go.
  5. Aid Station #1- Everyone feels good so they run past. This is a good time to do a mental check and see if you need to attend to any issues .. and take in some calories!
  6. It is gonna be a long day-the first twinges hit you and you think Ok let’s do this!
  7. This is bullshit- and so the cussing begins along with the pain.
  8. Bargaining- The mental game of an Ultra is a monster! At this point you will make any deal with yourself .. both to quit and to keep going.
  9. Halfway there-Yeah!.. & Oh No!
  10. Point of no return-you probably picked a point in which no matter what you will finish… (hopefully this hits about 2/3 ‘s way in my race and gets me to the finish line).
  11. The Pain Cave/ SufferFest- every thing sucks and you are just pissed, nothing tastes good and all you can think about is the pain. Remind yourself “this is what you came here for..”
  12. Realization- in the middle of the pain you will realize and recognize your worth… and may give a little smile.
  13. Will this EVER end?- where is that stupid finish line? .. and they better have Ice Cold Chocolate Milk waiting for me.
  14. Smelling the Barn- You are that close you can smell it- I personally find this part loooonnng! I usually have to look down at my steps because the finish line just keeps moving away.
  15. The Emotional Avalanche-Why is my lip quivering? The relief is overwhelming and the tears, high fives and WooHoos may come.

I hope you read the article in its entirety, because I believe that Sean McCoy nailed it. I can speak from experience, I have recently had a couple of SufferFests. Mount Whitney and the LA Marathon, but I would not trade those experiences for anything.

These two events came at 50 , 51 and this year I will be 53yrs old and racing my first Ultra. Goodness .. what was I thinking! LOL! Wish me Luck.

I am almost 6 months out from the Antelope Canyon Ultra Race 55K so you will probably hear more on this. As far as training-The last couple of weeks I have really tried to up the training in Elevation Gain and Altitude while continuing to include more time in the gym. I seem to see the biggest results when I am consistent with these. Today I did a 10 mile with about a 2100 ft elevation gain and tomorrow (holiday – off work) will hike Mt San Jacinto .. not quite sure that elevation gain but it is about 12 miles I think. These back to back days are not only for strength but for my mental training I want to really push it and know that I can.

Meal Prep- will have to wait until tomorrow. I did bake some sweet potatoes and pork chops that I can pull from this week.

Have a Happy and Healthy Week!

Making the effort… to surprise yourself!!

#2 Night Trail Hike/Run could not have gone better!

Do you know that feeling when you go in to something with low expectations, a little anxious, worried and you totally surprise yourself? Well I truly wish if you haven’t, that you do!

Surprise yourself every day with your own courage.

Denholm Elliot

The most delightful surprise in life is to suddenly recognize your own worth.

Maxwell Maltz

The moments of happiness we enjoy take us by surprise. It is not that we seize them, but they seize us.

Ashley Montagu

I believe that Ashley, Mazwell, and Denholm must have been on my Night Trail Hike/Run! My hiking buddy and I decided to do another Night trail hike/run this weekend and we just happened to pick a night with humidity and heat. I was dripping sweat down both my forearms before we got to the trailhead a little before 5:00 AM and grateful for the water I brought. Breathing always feels more of a struggle when I am overheated, so this hike up felt more difficult but good. I did notice about mid way thru that I was not as anxious as the first Night Hike, much more confident and a little chatty. We talked about our upcoming Joshua Tree Night Hike 1/2 Marathon in November and our plan to get a look at the route over the next month. Also I was thinking thru my next 6 months training regimen that will prepare me for my first Ultra, and after that just not thinking, just enjoying my surroundings.

Yea.. I surprised myself but is it more than that. That feeling fed my momentum. It is not easy to create momentum and unless momentum continues resistance can set in and destroy the progress you have made. When you gather momentum, you simply ride the ride, you take on the bumps as they come and you move forward until you reach the goal. This feeling makes me feel unstoppable and I wish it for you.

Exercise for the week- 1 day weights, 12 miles, night hike.

Meal Prep- Overnight Oats w/ apples, Israeli couscous with tomatoes, Chicken Enchiladas in Green Sauce.

Have a Happy and Healthy Week!

Making the effort use our time wisely!

What a crazy busy week and fun packed weekend! And how did I get it all in? My answer is.. By Planning and Making the Time. I had decided this year that I wanted to actually see some of these Ultra Races I have been a fan of in person. I had participated in the Antelope Canyon Half Marathon this spring and got up super early before my race to cheer the 100 mile race participants at their start. My other excuse was to get the lay of the land for next year’s 50K I hope to do (I have signed up). I had also heard about the AC100 (Angeles National Forest) and the Kodiak 100 (Big Bear) which are literally in my backyard and I have no excuse not to make time for, so when I was looking at this summer I knew I had to block off time for these events. The AC 100 I ended up volunteering at and the Kodiak 100 I was able to watch this weekend in person up at Big Bear Lake.

Perfect segue into … Time Blocking. Have you heard of it?

Time Blocking is a methodology which can help you become Ultra Productive ( wink wink 🙂

Time Blocking is a type of scheduling that can help you manage your time better. Instead of working with the clock, you can focus on finishing tasks one at a time. This will help you limit distractions, and not put such an emphasis on when you will do something but that you will complete within a time frame such as a day or week. It never fails that when I try to stick to a hourly schedule I get interrupted and end up having to push back tasks anyways. This type of plan to me is more realistic and less self sabotaging.

Now all the reading I have done on this subject has mainly been about Time Blocking for Work/Personal, but it got me thinking. What if it was just for our Healthy Habits? I remember the blackberry and the leather covered organizer I use to carry with me everywhere and I do miss it. I think we have to gotten away from this style of organization over the last ten, fifteen years or so and it sounds like “Time Blocking” is a cry from those of us that crave order and need help to keep focused, to bring back something more updated.

So to get started, in your calendar simply block off a specific or generous amount of time to preform your healthy habit ( running, meditation, biking, massage, swimming…), a healthy “To Do List”. By scheduling a block you are prioritizing the healthy habit, giving it as much weight as a project at work or an appointment with the dentist (boy I am just cracking myself up over here). Here are some tips:

  1. Get tools- There are a ton of Apps that you can use – such as TimeCamp, ToDoist, and Wunderlist…
  2. Prioritize- For the day or week, list in order of importance and block the time of day when you know you are the most productive.
  3. Be able to adjust. We cannot predict our day so we need to be able to be flexible and know that as long as we get the task done that day or week that is good.

Now back to my beautiful weekend. What a race! I was lucky enough to see the some of the elite finishers for the Kodiak 100 and was humbled and definitely geeked out a little. There is a new course record for the 100 mile set by Rod Farvard in 19:31 and it was his first attempt at this distance. For the 50 mile race the first female finisher, Katie Asmuth just happened to be the 2nd place finisher for the 50 mile race overall… that was Crazy Good!!

Needless to say I am so happy I made time for this getaway weekend. I plan on planning more of these…lol! okay enough already!

Exercise- I had a minor shoulder twinge in the start of the week that left me waiting until the weekend to do any major exercising. I was able to get in 16 altitude miles- 8 trail miles with elevation and 8 road miles. & 1 day of weights.

Meal Prep – Grilled Turkey Burgers w/ rice, Shrimp, and roasted broccoli. At my time share where I stayed there was a nice big grill so I brought some items to meal prep for the week.

Have a Happy and Healthy Week!!

Making the effort to…. to improve the composition of our health picture.

View of Santa Monica from the Los Liones Canyon Trail

I am using the word Composition in the title of this week’s blog as a synonym, referring not only to the reference in photography (went to an awesome workshop) but also for the picture of our individual health. I have written about the health exams I have had recently and a few still in the process. The results will give me a better composite of my health. I had the following labs: CBC w/differential platelet, Metabolic panel, Lipid panel, Thyroxine Free, TSH, Vitamin D, 25-Hydroxy, Triiodothyronine (T3). The results from the CBC and Metabolic were right in line. The Lipid and the Vit. D results had me more concerned only because Vitamin D levels have been known to decline with age and had been low the last time I was tested. I was happy to see that my levels were with in normal range but will continue to take the Vit D3 supplement. My Total Cholesterol has always ran high due to my high HDL(High density lipoprotein) count ( 95, range is >35). The view point out there is still that a high HDL is beneficial. HDL helps to remove LDL (Low density lipoprotein) cholesterol from the blood and transport it to the liver where it can be processed and eliminated. I am use to my total cholesterol number being higher but unfortunately this time the LDL was above the recommended range. After speaking with my physician we decided that I will be adding oatmeal to my everyday diet until my numbers are within range. So, if I had not taken the tests I would not have this information and I would not be making these small changes to positively effect my health. I have also scheduled a food sensitivity and a micronutrient level test.

Composition literally means to put together, so when you think about the composition of your health, you need to think about all the elements that effect your health. If we look at how to improve the composition of a picture, photographers look at techniques or simple guidelines like balance, leading lines, texture, symmetry, depth of field and so on. Let’s use those techniques in another way. Balance can be associated with eating and exercise habits, keeping on track most of the time but allowing a few special times when a treat or a rest day are necessary. Leading Lines, keep your focus and follow the path you set for your self. Texture, keep it interesting in your eating and exercise. No one wants to eat boiled chicken and salads every day or only run on a treadmill 1/2 hour every day. Symmetry or order can be as simple as cleaning out closets or making your bed every day.

This picture has a different subject matter but a better composition than the picture above!

Had a wonderful day at the Outdoor Photography Workshop up on Mt San Jacinto and learned that I have much to learn.

About 20 Miles of Trail Running and Hiking, 1 day of Weights and 1 day of Yoga. Meal Prep: BBQ Chicken, Quinoa Tomato & Kale Salad, Corn Muffins and Matcha Tea.

Have a Happy and Healthy Week!

Making the Effort … to get Technical!!

Let’s Get Technical… (I am thinking of the old song “Let’s Get Physical…) lol! Well truth is if I had a choice I would prefer to get physical rather than deal with technology. That sounds bad huh? Just not my forte..What about you? Don’t get me wrong I am amazed at how technology is shaping how we live, we interact with the world ( this blog), and it goes without saying how we work, and get information. But I am blown away at what the current technology can do to help each one of us on our wellness journey. Twenty years ago no one ever heard of 10,000 Steps Daily, but today how many are keeping track of their daily exercises by using a Fitbit , IPhone or any other of the smart devices and apps.

“This is the whole point of technology. It creates an appetite for immortality on the one hand. It threatens universal extinction on the other. Technology is lust removed from nature”.

-Don DeLillo

Apps, Smart Phones/Watches and Internet Hiking Guides have become my new best friends. I enjoy traveling and wherever I go I try to find a trail to hike or run. But I need to make this one point very clear, I have no sense of direction! I know it sounds a little crazy that I would continue to put myself out there if I really don’t know where out there is.. I try my best to compensate for that weakness and have backup plans. To plan, I end up searching for information and sometimes that means I print out a 20 page document to drag along up a mountain to check our location step by step. My hiking buddies and I used the 20 page detailed directions from to hike Mt Baldy. I have also recently used AllTrails to literally help me follow the right (badly marked) trail and the breadcrumb feature on the Suunto is lifesaver. The Suunto watch has an extended battery and a phone app Movescount that syncs information from the phone to an app that gives all the pertinent data that any self respecting hiker needs.

I plan on using a few more popular apps such as PeakVisor, GAIA GPS, MapMyHike GPS Hiking, and CAIRN. The PeakVisor will help to recognize peaks that come into view (most excited to use this). The GAIA GPS for planning hiking trails and includes camping locations. MapMyHike GPS Hiking includes a large digital health and fitness community. CAIRN links you to information on great outdoor gear and an inspirational blog. My recommendation is to reach out and take advantage of what is available, find what fits for your needs and do not let your fear of technology stop you from advancing.

Meal Prep- Chia Pudding made with Hemp Milk and topped w/ Pomegranate, Chicken & Black Bean Quesadilla, Egg Salad, Raw Veggie Salad w/Feta, and Chocolate Banana Almond Butter Muffins.

Have a Happy and Healthy Week!

Making the Effort …to take responsibility for your health!

Seeing more Blue and Green hiking on Mt San Jacinto

Last week I talked about taking care of my health and that brings me to a touchy subject. Taking Responsibility for your own health….

At 25 yrs old I had been drinking, smoking, had no basic cooking skills and to tell you the truth I was intimidated by cooking so fast food was my main intake. I admit I was immature and felt terrible but finally woke up, took charge of my health, quit smoking and drinking and got educated. I always admired athletes and I wanted to feel better but it wasn’t until I took responsibility for my health that things finally clicked. I started running and as I began to feel strong I wanted to look at all areas of my health and the natural next step was Nutrition and going back to school. My interest in Nutrition just grew and grew and I still am amazed to think of the concept that what you eat can effect your health both positive and negative. Now take that one step further… Who is responsible for the nutrients you take in?

This is such a bigger subject than just taking responsibility, it is also connected to forgiveness and courage. Now you need to take it from here as I continue to try to for myself. Take a good hard look at yourself and your health and how you see your future self.

Making the Effort !

I did promise to show my supplements that I take and just remember that it is ever changing and this is in no way a recommendation for you. The information from the science and medical fields should improve as they learn more and each person should look at the latest to form an opinion. I take the time to read and research the latest information so that I can make the best decision for myself. Here we go!

Vitamin D3, Psyllum, Calcium, Glucosamine/Chrondroitin, Ubiquinol, and a Probiotic
These supplements help with promoting a healthy immune system, bone/joint health, and stomach/digestive health and should be used in conjunction with a healthy diet.

I do recommend that you sign up for a few reputable health/wellness news letters. I am currently reading the Wellness Letters from University of California, Berkeley. In the February issue it discussed the long-awaited clinical trial funded by the NIH called the VITAL study. For the past 5 years the study looked at Vitamin D and Omega-3s and their protective effects against a wide array of diseases. The results were printed in the New England Journal of Medicine. The studies looked at whether the supplements could reduce the incidence of major cardiovascular events or cancer, but as what usually happens the study showed data that was unexpected and needs to be looked at closer ( read for yourself). Another important item to mention is that you need to be confident in the supplements you take. Look into the brands, if there are any recalls listed with the USDA and be careful purchasing supplements that are not made in this country.

Meal Prep for this week; Vegan Caesar Dressing (to be used for the Kale Caesar Salad) Fruit Salad, Almond Butter, Meatballs (for Green Curry and Marinara) and Tuscan Mushroom, Kale & Zucchini soup.

Have a Happy and Healthy Week!

Making the Effort .. to Take Care of Me!

Yes.. another destination Trail Run – Santa Rosa Plateau Scenic Loop

Hey there so ..Let’s just jump right in. This week I finally made time for some Wellness appointments and it got me thinking. Why do we put off making the effort to stay healthy? Is Prevention a dirty word? “Taking care of yourself”.. has gotten a bad wrap. Somewhere along the way the action of looking out for your health has become something that has to be fit in between a crazy busy professional and personal life and truthfully it is not given the priority that it deserves. The only time it is given the priority is usually when it .. is too late. We all need to recognize the importance of prevention and demand that the medical field accept it. I have tried numerous times over the years to ask my physicians about preventative measures with little success. We are the customer in this scenario and our wishes should be honored.

I am very lucky that I am rarely ill …wait a minute not all luck, I try to eat healthy and take care of my health. Also, I take supplements to boost my immune-system and of course running which has been proven to benefit the body by boosting the body’s natural immune system. How does this happen? Here are some of theories:

-running boosts the immune system by circulating protective cells through the body faster.

-the increase in the body’s temperature when we run may inhibit the growth of bacteria (some bacteria cannot thrive in that environment).

-running helps rid the lungs of airborne bacteria and viruses.

-exercise causes the loss of carcinogens through increased sweat and urine loss.

What about the mental benefits? 🙂

I definitely raised my body temp this week LOL! Speed Work -Done, Weight Day -Done and a Trail Run-Done.

My appointment was with Naturopathic Doctor and regardless if you agree or disagree with my choice I will tell you I have rarely had a medical visit that included at least 30 minutes just sitting across from them while they asked me specific questions and took detailed notes. She understood my health goals, she created a plan for me and I will be sharing the results of my lab work here. I strongly believe that we all should be getting at the very least regular lab tests when we have our annual check ups. It is like getting your health report card. I have also asked for a Spectra Cell micro-nutrient test and a food sensitivity panel, this will be a first for me and am so excited to see the results.

Go make yourself an appointment! Your Health is Priceless!

Supplements and what I take? -To be Continued Next Week

Meal Prep- Quinoa Tabouli (Tabbouleh), Apple Pancakes, Spinach Pasta, Rice Krispies Treats. *Recovery Chocolate Mushroom Cashew milk

Have a Happy and Healthy Week!