Meal Planning & Preparation

I say this phrase almost EVERYTIME I do a workshop or talk to a group about nutrition.

“Failing to Plan is Planning to Fail”

If you are really SERIOUS about making a change in your nutrition then meal planning is a must.

Think for a moment about the areas in your life that you excel at… Maybe you run a successful business or household, you have a successful career, you exercise consistently, [insert your thing]. Whatever it may be, my guess is that the success you are experiencing didn’t just happen, there was a lot that went into getting where you are right now…including planning.

When I made the conscious decision to start preparing the large majority of our meals and changing the composition of those meals, I had to make some tough decisions. You see; we all have the same 24 hours in a day. We have to choose wisely how to spend it. If eating nutrient dense whole foods is a priority for you then you will make the time to plan your meals and prepare them.

The things we spend our time and money dictate what are important to us. If you are not spending your time and money on things that are moving your closer to your goals, then it’s time to make some changes.

I used to really enjoy mindless time in front of the TV several nights a week and on the weekends watching the newest version of “Real Housewives” or “The Kardashians.” But I quickly realized that my screen time was going to need to go if I wanted to make the time to plan and prepare my meals. Please don’t think that I am looking down on you or that it’s “bad” if you enjoy TV, but for me it was no longer serving me in a positive way and it wasn’t moving me closer to my goals of a healthier and happier me. Individuals have to take a look at what is important to him or her and choose how he or she is going to spend their time.

Once I made the time in my calendar to plan and prepare my meals, I started looking better, feeling better, and performing better.

Now, I know that we are all busy, we all have different demands on our time, and we may not have the luxury of simply changing up how we are spending our leisure time in order to have the time and energy to prepare nutrient dense whole food meals. However, here are a few timing saving tricks when it comes to meal planning and food prep.

Timing Saving Tips

· Schedule a time each week to plan your meals for the following week. Once you have your meals planned, make your grocery list from your meal plan.

· Schedule a specific time to go to the grocery store.

· Upon returning from the store take some time to wash, peel, and chop vegetables so they are ready to go.

· Post your meal plan in a place you can easily see it so that you know if you need to pull something out of the freezer or prep something ahead of time.

· Use a crock-pot to have dinner ready on the evenings you are very busy.

· Cook in bulk and plan for leftovers or freeze meals to pull out when you may need them.

Some of these tips may seem simple, and they are but I promise you if you implement them you will save yourself time, energy, and decrease your stress level. Stop and think about how many trips you make to the grocery store in a week, if you could make 2 trips versus 4 or 5, how much time and energy would that save you? By having your meals planned, you don’t have to make the decision at any given meal about what to eat. That will not only save you energy but also keep you on track with your supportive nutrition plan.

Take some time to evaluate your current meal planning and prepping strategies and if they are working for you.

· Are they moving you closer to your goals?

· Do they enhance your quality of life?

· Do they decrease your stress level?

Healthy Road Tripping

Few things are more synonymous with summer than vacation. And few things can throw your healthy lifestyle off track faster than a summer vacation!

We love to get away. There is something inherently rejuvenating and restorative about leaving home for a few days and getting away from the daily routines and responsibilities of life. It is no wonder that people often return from a vacation with clear minds, creative ideas and a renewed outlook on life.

But people also return from vacation heavier and with taste buds trained to again want rich, unhealthy food. What at the time seemed like a harmless break from routine (a few too many splurge meals and skipped workouts) often turns into a battle upon returning home—suddenly working out and eating well is harder than it was before we left home.

It doesn’t have to be that way however. Let’s go over a few simple ways that you can avoid the after-vacation regret while still having a great time on your get-away.

· Don’t stop working out. It is very important to keep your metabolism up while you are on vacation. Whether you are traveling by car or plane, you’re going to be sitting more. Help your body keep burning fat and keep blood glucose levels stable by exercising every day.

· Take healthy snacks. Why do we munch more when we travel? There’s something about strapping in for a long trip that makes us reach for food. Rather than fight the urge (who needs that pressure on vacation?), just be prepared with foods that you can eat as much as you want! Raw veggies are a great choice.

· Drink water. Traveling can cause you to dehydrate quickly. If you don’t get enough water, you can feel fatigued, have blurry vision and even have trouble concentrating. That’s no way to feel on vacation! Stay hydrated so you can enjoy yourself!

· Make sure your hotel room has a fridge and microwave. If you are at the mercy of restaurant menus for an entire week, you are going to struggle to eat healthy. By having a fridge and microwave available to you, you can make some of your own meals. Find a grocery store when you arrive at your vacation spot and stock up on simple, healthy foods that you can eat. Then you can truly enjoy a few restaurant meals while you are there!

· Get plenty of sleep. The last thing you want is to return home from a road trip sleep deprived. But sadly, many of us do. It’s hard to sleep away from home. The good news, however, is that there are several things you can do to sleep better in a hotel room. These include playing relaxing music on your iPhone (to block out any unruly neighbors), taking your own special blanket and pillow (so you relax more quickly), and turning off all screens (computers, phones, iPads, televisions) 30-60 minutes before you go to sleep.

What are your favorite healthy travel tips? Leave them in the comment section below so we can all benefit!

Have a great trip!

A Game of Needs, Wants, & Likes

Aristotle said that “knowing yourself is the beginning of all wisdom.” The ancient philosopher said this because he knew that this little feat can be difficult to accomplish. Oftentimes we are our own biggest critics or we have other things on our minds that overshadow our deep thoughts and feelings. On top of that, introspection isn’t very easy for a lot of us. To help us out, there is a game that you can use to gain some perspective in your life and your relationships without all of the headache.

The name of the game is Needs, Wants and Likes. It can be played alone or with someone significant to you. All you have to do is think about the things in your life that you need, want or simply like. A “need” is a non-negotiable item that you can’t live without. Think of things other than the generics (food, water, shelter, etc). Needs are things like the love and trust of your spouse, success in the workplace, and to be able to provide for your family. A “want” is semi-negotiable, such as your morning routine or a perfectly mowed lawn. If something more important comes up – perhaps a family event or some emergency – a want will go out the window. A “like” is something that is very negotiable and that you would like to do more of. Maybe you haven’t been on the green in ages, or you’d like to see more movies in the theater. Those would fall under the category of likes.

Now that you have thought of these subjects, pick the top five or six in each category. What does this list say about you? Compare yours to those of someone important to you. What does their list say about them or even about your relationship? You may be surprised with what you have in common with your loved one or what you never knew they wanted.

Take some time today for yourself and play this simple game. Even though it is easy conceptually, the benefits you gain may be great. Knowing about what drives you will help you achieve your goals as well as assist you in communicating your preferences with those around you. All you need is a pen, paper, and someone who you think is amazing, and you’ll be all set to play the game.

It’s Summer! Beat the Heat with these Summer Workout Tips

Baby, it’s hot out there! If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. Today is the first day of summer, and you are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions. But don’t let the heat cause you to lose your momentum. You can keep working hard in the summer, you just have to adjust your approach a little. Keep the following summertime fitness tips in mind as you continue getting stronger and healthier. 1. Cool down first! You can improve your performance in the heat by lowering your body temperature before heading outside. Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat. 2. Find some shade. You may need to move your workout to a different area in order to be in the shade. If you are a runner or biker, change your route to a wooded area. 3. Avoid caffeine. Because caffeine acts as a diuretic, it forces water out of your system. This is the last thing you want when exercising in the summer heat. Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising. 4. Stay hydrated! Drinking plenty of water before, during and after your workout will reduce the heat stress on your body. 5. Choose your clothing carefully. Now more than ever it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly. A cotton t-shirt may be fine in the winter, but you will be much cooler in a fabric designed for exercise. 6. Change your workout time. If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months. Early mornings and late evenings are the best times for outdoor exercise. On blistering, hot days, even the shade will not bring much relief. 7. Wear white or light colored clothing. Lighter colors reflect the heat better than darker, more intense colors. 8. Take breaks. Your body can only handle so much extreme heat. When the thermometer climbs, you may find that you need more frequent breaks to keep performing at your best. Be sure to take them. Listening to your body and caring for it is not a sign of weakness: it’s smart. 9. Monitor your heart. The heat places greater stress on your heart. Keep tabs on your heart rate as you work out in the heat. If it spikes quickly or stays too high, give it a rest. 10. Hit the gym. You may find that it is best to simply move your workout indoors for the summer. If you would prefer not to put your body under summer stress, work out in a gym. You will have the added benefit of personal attention and group accountability. It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine. Beat the heat by mixing things up this summer-try a gym workout.

Prevent Impulse Eating: Helpful Tips

Junk fooodIt’s happened to all of us. You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight. Bottom line: you have to eat. Now! As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through. And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain. It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think. The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed. Here are some ideas to help you get started. · Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat) · Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves. · Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical! · Nut butters. Cashew, almond, peanut…find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving. · Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs. · Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well. · Water. You have to drink water. The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it. The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens. Here are some tips to help you set up your food kit for ease and speed. · Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go. · Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it. · Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself. · A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler. · Water bottle. You need something to store a lot of water in.

Now do it

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out. All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it. The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

Father’s Day Fitness: Formula for Success

I have good news and bad news, Dads. First the bad news: you can’t do it all. That long to-do list you have staring at you? Working harder, longer and more frantically will not help you get all your boxes checked. The reason is because more tasks, more responsibilities, and more activities keep piling on. But the harder you try to do everything, the more frustrated you become. The hard truth is that there simply isn’t enough time to do everything there is to do. Of course we know this intuitively, but for some reason we keep on trying to do it all—probably because we don’t really know what else to do. And if you are like most men, one of the first things to go is your own fitness and health. Who has time to go to the gym when you are buried under 6 weeks of backlogged to-do’s? Now for the good news: there is a way out. You see, when you try to do everything, the most important tasks get mixed up with the least important tasks. The result is that you end up spending precious time on things that do not move you toward your goals. If you are doing things that do not move you toward your goals, you are, in fact, moving away from your goals. You only have so much energy, and you only have so much time. The key is to make sure that you are focusing on the most important tasks.

Set goals

The only way to sort through your to-do list and decide which tasks are the most important is to know where you are headed. What are your goals? What things do you want to change? Where do you want to be in 6 months, 2 years, 5 years, 10 years? What is your goal in relation to your kids, your wife, your job? How is your health? How fit and healthy do you really want to be? We’re looking at your top goals right now: the big ones. This doesn’t mean that you do not have other goals, but these are the ones that get priority no matter what else is going on.

Stop doing some things

Once you know what your goals are, you can take a critical look at how you spend your day. Each day, you do a lot of things and you expend a lot of energy. Where are you focusing most of your best energy and concentration? Every task can be assigned a value—it is either a high value task or it is a low value task. High value tasks are those tasks that move you in the direction of your established goals. Low value tasks are those tasks that do not move you in the direction of your goals. It’s that simple. So in order to reach your goals, you must open up more time for those high value tasks that propel you forward. And the only way to do this is to stop doing some of your low value tasks. Of course, this is easier said than done. Some of those low value tasks may be important, just less important than others. This is where you will have to get creative. · If you can eliminate it, just toss it out. For example, if your goal is to decrease your diabetes medication by exercising more, get rid of the low value hour you spend daily checking facebook and watching the nightly news. · Think efficiency: can you systematize it? Checking email may be important, but checking several times a day uses valuable time and energy. Let your clients know that you will only be checking email twice a day, and tell them what time you will be doing this. This will free up time for more valuable activities such as working out or preparing nutritious food. · Pass it along: delegate it! There are some things you can stop doing because you hand them to someone else. Can your son start mowing the yard for you? Can you hire someone to do some of your tasks more cheaply than you can do them yourself? Remember: every second you spend on activities that do not move you toward your goal takes you in the opposite direction from your goal. Live intentionally!

Now GO!

You are now positioned for success. You have set your goals, you have stopped doing the things that don’t move you toward those goals, and you have freed up energy and time to focus on the highest value tasks. Your to-do list should look a lot different now. It should be, well, doable as opposed to a bottomless pit of never finished pressures. The only way to get fit is to make it a top priority. It should feel urgent. It should be one of your top goals. Why? Because if you squander your health, you will be forced to give up much of what you love and enjoy. But keep your health and you stay positioned for success. Spend time this Father’s Day deciding what you can stop doing so that you have the time and energy to live with intention and direction. Get ready to change your life.

School’s In! Why You Need to Keep Learning

books

The end of the school semester is always a time of relief. After months of reading and learning and working under pressure, finally it’s break time. The mind can relax and not have to think about anything. Ahhhh. Blessed idleness.

Idleness after an intense period of work or study is fine—even helpful and rejuvenating. But ongoing idleness is never a good idea. In order to stay on the cutting edge of your field, you must look at learning as a necessity, not as an option.

What is continuing education?

Continuing education is simply intentional learning that takes place after the formal years of schooling have ended. It can be as structured as an additional degree or as informal as reading books and attending conferences that sharpen your skills and keep you abreast of new developments and concepts.

While in school, we learn basic skills and concepts that prepare us for entering the workforce and getting started in our chosen field. But the world we live in is not the same world that we graduated into—even for recent graduates. New knowledge is being discovered every day. Technology changes faster than we can keep up with it. And much of what used to be regarded as unchangeable truth has been replaced by new facts and proven theories.

Those who do not intentionally pursue continuing education will find themselves left behind. Even if the science in your particular field does not change quickly, the methods for organizing, implementing and handling that knowledge will change. Unless you can keep up with the changing landscape, you will be ineffective and increasingly unproductive. Your peers and clients will soon regard you as unwilling to move with the times, and that could have negative effects on your livelihood.

Continuing education increases your value no matter what field you are in. And value is crucial in order to keep your edge and be considered as an indispensable member of your team. Uninformed team members are expendable.

Ideas for Continuing Education

Your continuing education can take whatever form you desire. Here are a few ideas to get you started:

· College or university classes (local or distance learning)

· Conferences in your field of expertise

· Online courses

· Class in a box—DVD and workbook courses

· Reading books by industry experts

· Studying under a mentor in your profession

· Networking events (these often feature a speaker or forum before a time of mingling; both are valuable for continuing education and learning about new trends in your industry).

Any effort you put into keeping your skills, abilities and knowledge up to date will keep you ahead of your competition and increase your potential—you can always be a better version of yourself!

Memorial Day: Reflections on Warriors

memorial day

Each year, on the last Monday of May, we celebrate Memorial Day. Originally instituted as a day of honoring those who died during the Civil War, it eventually became a day to remember any soldier who died fighting in the United States Armed Forces.

Memorial Day is the perfect time to pause and consider how much we owe to those men and women who have given up their lives in the pursuit and defense of freedom. We are so accustomed to living with this freedom in our country, that it is easy to take it for granted. It is hard to appreciate it when we do not know anything different. Just like a fish who doesn’t realize it is wet (because it has never been anything else but wet), we tend to not realize the magnitude of privilege that is ours.

It takes warriors to build a country where freedom is the rule, rather than the exception. And Memorial Day is a time to honor those wounded warriors who have made our lives of freedom possible.

But we can honor those wounded warriors even more by seeking to emulate them in their courage to fight against destructive forces.

Warriors Fight

What happens when the enemy is not confronted and defeated? He wins and the noble cause suffers.

What about you? Are you a warrior? Do you know what your enemy is?

Your enemy is the typical, unhealthy lifestyle that nearly everyone around you is living. And it is deadly for two reasons:

1. It is hard to recognize. Just like the water surrounding the fish, the status quo is so normal, so common, that we just live it with very little contemplation. Of course you eat dessert after dinner. Of course you grab a doughnut on the way to work. Of course you do not exercise the recommended six days each week. Of course you are overweight. Isn’t everyone living this way? Yes, nearly everyone is.

2. It leads to illness, early disability and death. If you follow the status quo of diet and lifestyle, you will be increasingly tired, weak, sick and in pain. It will not get better; it will get worse with each passing year, finally ending in dependence on others.

What are you waiting for? Get up and fight!

Memorial Day is a perfect day to reflect on your willingness to fight. Resisting the tide of ‘normal’ unhealthy eating and sedentary-ness is no walk in the park. You’ve got to press in and fight like a warrior. It isn’t easy and it isn’t always fun. But the resulting energy, vitality, strength and mental clarity that will be your new ‘normal’ way of life will be worth every bit of effort and sweat you put into it.

We’re behind you. We create warriors here. Join us to learn how to set your life on a new course. Forget the past—leave it in the past. It doesn’t matter what your track record is with fitness and health. We focus on the future here. And with us, your future looks great!

Commit to be Fit

Do Something

Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.

Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?

No Weekend Warriors

Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed. Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.

Commit

In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

You can start today. Don’t overthink this. Just start, and commit to doing something every single day.

Get Unstuck for Mother’s Day

Mother's Day Blog This is for you, Moms. In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “One day, I am going to eat healthy, lose weight and really take care of myself.” It’s time to get un-stuck, and we are here to help. We know that it is hard to find time to focus on you. And when you finally do take some time for yourself, you probably have a vague sense of guilt that there are other things more worthy of whatever effort or sacrifice you are making to work on you. That’s part of being a mom. You put others first. But consider this. Neglecting yourself is not good for you or those people who depend on you. The only way you can keep attending to your many responsibilities and joys is if your health is optimum. Once your health starts declining, you will have no choice but to focus on yourself. Wouldn’t you rather do it now and know what it feels like to be fit and full of energy and still be there for those people who depend on you?

It’s hard to start

Yes, starting is hard. In fact, it is probably the hardest part. It may be hard because you’ve ‘started’ before and failed. That doesn’t matter anymore. You are not doing it alone this time. We are here to walk with you every step of the way. We’re looking forward, not backward. It may be hard because you have no idea where you will find the time to exercise. We’ll help you with that too. That’s what we do. It may be hard because changing life-long patterns of eating seems completely undesirable right now. We’ve been there. And believe me; if some of us can do it, you can too. The amazing thing is that once you get a taste of the energy and vitality that eating well brings, you won’t look back.

Waiting is dangerous

Listen. The longer you wait to take your health seriously, the more damage you are doing to your body. There is only one way to slow down, stop and reverse many of the effects of aging (whether you are 20 or 70 years old): sensible eating and consistent exercise. (Well, that’s two, but they have to happen together) · Do you want to avoid the ravages of heart disease (the number one killer of women)? · Would you like to never experience the pain of a fractured, osteoporotic bone? · Do lowering your blood pressure, strengthening your knees and reducing aches and pains sound attractive to you? · Would you like to run a marathon (even if you’re 60!)?

It’s Yours

You’ve dreamed about it long enough. Make this Mother’s Day the beginning of a new chapter in your life. Thousands of women just like you are doing it. And we want to help you do it. Be strong, vibrant, fit and full of energy. It’s time to start. We’ll get you un-stuck and feeling better than you ever have.