Come join us for an exciting meet and greet with Richard Huber, PhD founder of the 302 Professional Skincare line! This was an extremely popular event in January and we urge you to come enjoy listening and interacting with Dr. Huber and enjoying light food and cool drinks. We look forward to seeing you!

RSVP by calling (805) 244-0244 or emailing us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

THE 302 STORY
From the Rainforest to Our Skin!

Dr. Richard Huber’s research team from Eli Lilly and Company was funded by a grant from MIT to: “Go to the rain forest and discover the Fountain of Youth!”

During a two-year research expedition Dr. Huber’s team encountered a community of farmers growing coffee beans in the mountains of Guatemala. In this region Dr. Huber discovered members of this one village had youthful, disease and acne free skin that was almost unaffected by the equatorial sun.

Dr. Huber learned that the only significant difference between this “Fountain of Youth” community and other farmers was these people supplemented their daily diet with avocados from the trees shading their coffee crops. Dr. Huber learned residents in this village ate 8-10 avocados per person, per day!

Dr. Huber realized that there was something in the avocados that was causing their youthful skin. He returned to his lab and isolated the avocado serum that was internally protecting the farmer’s skin from the effects of environmental aging. After extensive testing, Dr. Huber created the all-natural 302 Skincare line so that everyone could benefit from avocado’s healing effects without eating 8-10 avocados each day.

HOW 302 WORKS
Dr. Huber’s testing revealed the healthy-aging serum, called Avocatin, contained in avocados had a molecular weight of 302. This means the molecules are small enough to flow through our 28 layers of protective skin cells and reach our dermis where our skin is created. 302 is unlike anything else. 302 Skincare is a nutrient based treatment. 302 delivers the Avocatin nutrients to our dermis layer to reduce wrinkles and keep our skin youthful and hydrated.

The Nevada Cancer Institute uses 302 Drops and Serums for cancer radiation burns because they’ve found Avocatin to be the most effective treatments they’ve found for their patient’s recovery.

302 THERAPY
Instead of eating 300 avocados every month, all 302 Drops and Serums contain the most effective concentration of the avocado serum for daily use. After cleansing, one application per day provides the optimal amount of Avocatin to restore your skin to a more youthful condition. Multiple applications per day can also help your skin’s recovery from post-op treatments and wound care to diminish or eliminate skin scaring.

“Age doesn't matter, unless you're a wine.” Anonymous

by Sharyn Yonkman
Originally published in Society 805

Why is it that no matter how many advances are made in anti-aging technology of skin care products, for many, fighting the effects of the passing years is a loosing battle? No matter how many potions and lotions we spread on our skin, the single most important – and BASIC – step in maintaining healthy, beautiful skin is taking care of it from the inside out!

The link between internal and external health, and the beautiful skin that results from complete health and well-being., is often overlooked. You can be certain; however, that what you put into your body affects how your skin looks.

Our skin is our largest organ, and as such, feels the effects of ev­erything going on inside our bodies According to Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston, “Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutri­tional needs.” Just as exposure to the sun and pollution damage skin from the outside, neglecting to eat enough good quality fruits and vegetables means that we do not have enough vitamins, minerals, and antioxidants to combat the negative effects of environmental exposure on our systems.

Unfortunately, busy schedules and the convenience of processed, packaged, and fast foods make the quality of many people’s diets less than optimal. Meanwhile, the consequences of our poor decisions show in the lines, sagging, and dullness of our complexions. 

Pay attention to what you eat and drink. To improve the quality of your skin, the following are recommended:

• Foods rich in vitamin C (sweet red peppers, red berries, citrus fruits, Brussels sprouts, and kale),
• Coenzyme Q10 (walnuts, sardines, tuna, yellowtail, soybeans and sesame oil)
• Lots of pure water
• Omega-3 essential fatty acids and vitamins A; C and E.
• Salmon, green tea, flax-seed oil, cold-pressed olive oil, blueberries and pomegranates all make the list of foods for beautiful skin.
• Glutathione – a potent antioxidant (glutathione boosters include asparagus, broccoli, spinach, turmeric, and garlic).

Why are antioxidants important? The simplest answer is that antioxidants are important because they fight free radicals. Antioxidant production declines with age, intensifying the need to acquire additional antioxidants from other sources, primarily fruits and vegetables.

Grapes are a major source of the powerful antioxidant, Resveratrol. In recent studies, resveratrol has been found to boost anti-aging enzymes called sirtuins, which are universal regulators of aging in virtually all living organisms. 

Drink your colors

The pigments in food very frequently con­tain phytochemicals - including many with antioxidant properties - that are essential for overall health in terms of the way we look and the way we feel. Diets high in antioxidant rich fruits and veg­etables provide a wide array of health benefits; in addition to protecting cells from oxidative stress, antioxidants are known to strengthen immune system function, reduce cancer risk, and protect against heart disease. Eating a variety of dif­ferent colors helps ensure that you are ingesting a variety of antioxi­dants and nutrients.  

Regardless of your genetic makeup, aging occurs as we become more susceptible to years of exposure to inflammatory substanc­es  Foods that are high in antioxidant and anti-inflammatory substances can help mediate exposure on a daily basis, and may even reverse the effects of past exposure. The key is making smart dietary choices that give your cells the best shot at maintaining healthy form and function.

A product that I recently became aware of that  helps you to do just that is Lifeoxylin® Cellular De­fense Elixir from Apriori Beauty. It is a highly concentrated blend of phytonutrients from plants, fruits, and vegetables, to support complete wellness and beautiful skin from the inside out. Each 1 ounce serving is jam-packed with antioxidants (the equivalent of 6 serv­ings of fruits and vegetables) and ingredients to support health at the cel­lular level. Very simply, Lifeoxylin elixir offers an ideal supplement to your daily diet. If you would like to try a free sample, please contact me (info below).

The first step to beautiful skin is making choices that will help you feel your best. When you feel good, you look good . . . it’s as simple as that!

This month’s Free and Easy Beauty Tip

Take care of yourself inside and out and even aging can be beautiful!

Questions, comments, concerns?  Would you like to take a quiz that tells what your total body toxic load is? Just want more info?  Feel free to contact me at 805.677.3117 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it      www.aprioribeauty.com/ic/sharynyonkman

Dr. Emery and her team at Remedy Skin + Body will offer a 15% "In The Know"discount in any products and services through July 31, 2011.  Mention ITK  when booking to get your 15% discount.

Services offered:  

Lines & Wrinkles

Tone & Texture

Pigmentation

Blemishes

Unwanted Hair

Body Aches & Pains

Talia Emery, M.D. is a board certified family physician who began owning and operating her own aesthetic medicine and laser skin centers in 2006. She is a private consultant in the aesthetic medicine industry for which she is engaged to speak to and train physicians and their staffs across the country.   

Dr. Emery lives is Southern California with her husband and two young boys. She enjoys watching and participating in numerous outdoor activities and sports and participating in her hometown community events.

Join us on June 4th at the Day of Renewal to benefit the Breast Cancer Fund to hear Dr. Emery Speak about

Healthy anti-aging skin care made simple.--Dr. Emery will sort through the facts and myths about skin care and the latest trends in anti-aging products and procedures.   

Participants will learn how to de-clutter their vanities and make their skin care regimen simple, safe, and effective!  

Buy tickets to the Day of Renewal $150, all proceeds going to the cause

Return to Day of Renewal Overview Page

Enter to win a custom facial and gift basket.

Drawing Held on June 4th, Do not need to be present to win,

Click Here to buy 6 tickets/$10 for opportunity drawing to win this or other prizes

Originally published in Medical News Today.

Pilates and yoga, often referred to as "mind-body" activities, show promising benefits which include increased flexibility, improved quality of life, relief of the symptoms of menopause, and some reduction of lower back pain. The findings came from two studies presented today at the 52nd American College of Sports Medicine (ACSM) annual Meeting in Nashville, Tenn.

One study looked at the effects of yoga on quality of life and flexibility in perimenopausal and postmenopausal women. Researchers at Richard Stockton College of New Jersey in Pomona studied six women, ages 44 to 62, who participated in a one-hour-long yoga class twice a week for eight weeks. Participants were also given a home exercise program, and instructed to practice on the days when they were not in class. The yoga program used in the study was lyengar, which focuses on a specific sequence of poses that address menstrual disorders, menopause and pregnancy.

"Five of the six women who participated in the yoga program had an increase in low back flexibility, and five out of six had reduced menopause symptoms," said M. Alysia Mastrangelo, Ph.D., PT, lead author of the study. "Those who experienced menopause relief had a decrease in hot flashes and night sweats."

Mastrangelo points out that a benefit of increased flexibility is that this often helps reduce lower back pain. In addition, more flexibility can one to more easily perform activities of daily living such as housekeeping, gardening and shopping.

The study that looked at benefits of Pilates-based mat exercises involved 22 people over a 12-week period. All participants had experienced some lower back pain. Fifteen participated in an hour-long Pilates-based mat exercise program, while the other seven continued their normal daily activities but did not participate in Pilates. At the end of the study, both groups had a decrease in lower back pain, but those who participated in the Pilates program had a greater reduction in pain.

"We also saw that the lower back pain was significantly decreased in certain areas of the lower spine," said lead researcher, Susan Graves, Ed.D. "The study really raised a number of questions, and we would like to study Pilates exercise further, with larger groups, and be able to look at how different age groups do with this type of exercise as a method to control back pain. We know that many exercises are effective in helping reduce lower back pain, when done in a controlled setting. Clearly we need to understand more about why, and if there are particular techniques that provide greater benefits."

ACSM's 52nd Annual Meeting is going on now at the Gaylord Opryland Resort and Convention Center. For more information on the event, or to speak with ACSM Communications and Public Information staff, please call (615) 458-0996.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national, and regional members are dedicated to promoting and integrating scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

Looking to get in shape?  If you are in Camarillo, visit Leslie Brangham's studio, Just Breathe Pilates, in Westlake Village, visit Karen Harrold's Skin and Wellness Center in the Watercourt, for a dance workout visit Esta McIntyre's My Health Studio,  Oakpark, visit Anne Brohms Timefighter Fitness and in the San Fernando Valley, contact, Michele the Trainer

by Michele “Michele the Trainer”

Previously Published in YHC Magazine

 Do you feel like you’ve done a zillion crunches in your life with no result?  Do you still feel like you do not have an abdominal wall? 

A client asks “I notice I have this little spare 'tire' around my waist – I  have this blob that seems to sneak up and  over the top of my pants.  What can I do to reduce this unattractive spare change around my waist? “

 First pretend that your abdominal muscles are like a soup can label, where the front of the label is your anterior abdominal wall, the top of the can your diaphragm and the bottom of the can your pelvic floor.

 Assuming the blob around your waist is fat, unfortunately the first unpopular short answer is, that our waist does not "own" that fat.  The same applies to my favorite "back/bra strap fat" and also the ever lovely "other inner thigh".   

Part 1 of the Abdominal Trinity:

The first part of our abdominal trinity is fitness.

Overall fat burning must take place coupled with resistance training/strength training to improve your BMI (Body Mass Index, i.e. improving your body composition to be more muscle than fat overall).

If you cannot feel/find your abdominal wall, you are not going to be successful trying to chisel one out.  (You cannot chisel what you cannot find.)  As they say, you have to build the house before you paint the house.  With fat burning and weight loss, you should be able to become more kinesthetically aware of your abdominal region.

 For reducing body fat in your workout, cardio is most commonly used and interval cardio training is very effective.  Strength training increases your muscle mass, and because muscle burns more calories than fat, your body will burn more calories even at rest, or while sedentary.  Getting personal, by including a heart rate monitor, and learning your personal fat burning zone is an excellent addition.  Also good practice is to add variety and change up your regular exercises; this offers interval type fat burning changes to your workout!

 To build up the outer abdominal wall, good programming includes both isometric and dynamic exercises for the core.  For example, isometric plank, along with dynamic crunches provide a combination of both dynamic (crunch) and static (plank) to complement and assure muscle balance.  

 The core muscles include the diaphragm and the pelvic floor; all of the muscles that stabilize the torso.  The lower belly pooch, if you will, is connected to your pelvic floor kegel muscles and should be an integral part of a core fitness routine.

 Engaging your abs and focusing on them is a method to becoming kinesthetically aware of your abs and to make sure that they are firing, or working.   For example, a common problem is neck strain during a crunch.  The goal is to engage your core and work your abdominal muscles, absolutely not to hurt your neck.   Focusing and even touching the muscle that is supposed to be working (your own please, not your neighbors!) will help you increase the kinesthetic awareness necessary to be mindful of working and isolating the correct muscle group. 

Part 2 of the Abdominal Trinity:

The second unpopular part of the abdominal trinity is that diet plays a significant role in appearance of the abdominal region. Here we assume that the blob may not be all fat. 

Keeping a food diary and identifying your intake and what you maybe reacting to can help you decrease the intake of foods that could be bloating you.   If you were going to the academy awards, you would probably not eat a giant bean burrito first.  You know that the beans would make you look puffy in those famous red carpet photos.  You would probably choose something that would make you less puffy than beans.

Point being is that you don’t have to be allergic to beans, to have a puffy reaction to them.  Being attentive and tracking your food intake will help you identify and prevent “the blob”. 

 Hydration is also a factor related to food intake.  Dry processed carbs maybe stripped of water, and can cause water retention.  Recommended carbs are vegetables (recommended serving for adult over 30 years old is 2.5-3 cups*) and fruits (1.5 – 2 cups, please be cautious if you have blood sugar issues*).  *portion reference mypyramid.gov

 Speaking of sugar, white refined processed sugar of any kind can also affect your abdominal fitness.  White sugar is high in calories, it’s devoid of nutrients and it makes you gain weight.

If you mixed table sugar with white salt (refined table salt, not sea salt) and white flour you would get glue!  Your intestines, small and large are approximately 25 feet for an adult.  That’s a long road for glue to travel…so where does it go?  It could be your blob!

Part 3 of the Abdominal Trinity:

Therefore the third most unpopular part of the Abdominal Fitness Trinity is toxicity and it’s effect on the colon.  A toxic colon is a full colon and a full colon can have weight.  Weight of waste can pull the colon down from it’s intended position to a saggy condition called prolapsed. 

 Sometimes an impacted toxic colon might ‘flap over’ the beltline and have that ‘overlap belly’ look, however inside, it’s could be a colon that is heavy and full of toxins.  These toxins could be impacted in the colon mixed with the gluey result of refined/poor nutrient devoid diet choices.  This is why building an abdominal wall with fitness is also imperative, because your colon needs strong supporting muscles to support it!

 Regular exercise and fitness help you manage stress, which is toxic, as well!  How did we get so toxic?  We are affected by every toxin we are in contact with, environmental, metabolic and digestive.  Digestive toxins are caused by impaired or incomplete digestion and can occur for several reasons, some of which are stress and overeating. 

 To detoxify, one of the best and safest is seeking the guidance of a certified colon hydrotherapist using FDA-regulated colon hydrotherapy equipment.  Are these poisons also affecting my inner and outer beauty, you ask?  Yes!  In addition to the possible toxic belly pooch, toxins and poisons can affect your weight. 

True abdominal fitness is a trinity of fitness (cardio and strength), diet, and detoxification or clean plumbing.

Please understand that the intent of this article is not to diagnose or prescribe but to offer information only to help you to co-operate with your doctor in your mutual interest of building health.  In the event you use this information without your doctor's approval, you are prescribing for yourself which is your constitutional right, but we assume no direct responsibility.

Lose Weight and Keep it Off with Michele the Trainer.  Know anyone who wants to lose those last 20 stubborn pounds?  Michele weighed 285 pounds and lost 165 pounds with no drugs or surgery. She is the “go to” person for everyone who wants to lose weight or get healthier, including all popular weight loss program graduates and refugees. Michele can teach you how to keep it off deliciously!!  Confidentiality is Michele the Trainer’s core value. Serious inquiries only:

Website: http://www.michelethetrainer.com

Email :  This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Flirty Fun Fitness & Flexibility

by Michele “Michele the Trainer”

Previously Published in YHC Magazine

Flirty is sexy and here are 4 functional favorite recommendations to achieve your fitness with a fun attitude while maintaining spinal safety.

 My intention is not to offend or encourage illicit activities, but to address activities of daily living for most adults.  One of my clients read this and exclaimed, “DAILY?”  LOL

First, my definition of functional fitness is that we are using our entire body to perform tasks during our fitness training that replicate the movements that we use in our normal life; the movements that we use to function in real life.  For example lifting; we lift our water, wine or department store bags (and yes sometimes we lift groceries, children or pets too).   Our functional fitness goes well beyond shopping and we must take a look at the flirtier or sensual side of function.   Functional fitness for some may include throwing and catching but for most of us reading this, we are not doing a lot of throwing and catching with our partners in everyday life….but we know what we are doing! 

Choosing to not be active in a flirty way? That’s fine and can reap huge energetic gains.  Feeling fit is still very empowering and that is available to everyone. 

Dr. Oz States, “"If you have more than 200 orgasms a year, you can reduce your physiologic age by six years," Dr. Oz says. He bases the number on a study done at Duke University that surveyed people on the amount and quality of sex they had.””

Wow!  Now we know this is also important for longevity, and that’s a lot of work if you’re not fit enough to enjoy it!

Knowledge and having a strong and agile body/vehicle builds confidence and attitude which is imperative for self esteem.  Are you feeling unattractive, fat, or unfit?  Do you have an ache, pain or injury?  If you have a partner, weight gain that is old, same or new to you have injuries, surgeries, replacement parts, are pregnant or were, a belly from an office job, etc....in any case, People, we have to maintain enough functional strength and flexibility to get, be and remain flirty with our partners.  For example, a female might be not feeling flirty if they think that they lost their favorite pose or position if they have had one or both knees replaced.  Never fear! With the right personal trainer and program, you can learn alternatives that work for you.

While being super fun, pole dancing or belly dancing are usually not among our activities of daily living and may include movements that are not indicated or safe for everyone’s hips or spine/sciatica, etc. (Unless you are a fireman you probably do not have your own pole).  Knowledgeable personal training/customized functional strength and flexibility training can build the fitness required to try those activities in spinal safety. 

In addition to sex burning calories, exercise psychology offers bedroom benefits too.  Exercise is empowering and will give you a better body, which will leave you feeling better about your appearance, and thereby making you more assertive and improving your confidence.

When you are watching the nature channel and observing animals in the wild their flexibility & functionality exists regardless of their size or shape.  We don't see lions, tigers, and other passionate animals worried and fretting about their size. They are not complaining or asking their partner "do these jeans make me look fat?"! LIFE and FLIRTY FUNCTION DOES NOT NEED TO STOP WHILE YOU ARE ON YOUR FITNESS OR WELLNESS JOURNEY.  Know that some of the hottest bodies are more interested in fitness, flexibility and feel rather than the visual.  Remember also that wild animals are characterized by activity!

 Master or remaster the mechanics of movement and then the glory and enjoyment is seeing the improvements and feeling better.  Functional Strength and flexibility exercises can include programming that incorporates a fusion of foundational fitness (cardio, strength and endurance) but also can include body weight strength and flexibility from yoga.  Programming should be customized and tailored to the individual.  While confidence for all body types is encouraged, remember that the body is a vehicle and like our car it requires maintenance.  Move forward, not backwards.

 Sometimes group classes can be called functional and sometimes they involve balance acts on an inherently unstable platform, a stability ball.  I personally don’t live on a stability ball in my normal life and unless you are a circus performer neither do you; therefore by my definition it’s not functional.  I love stability ball exercises, but I want to be clear that is not my personal definition of functional fitness.

 Here are 4 Flirty Fitness Ideas that can be included to achieve these realistic goals ****:

 ****Note that interruptions from screaming kids or barking dogs are outside of my area of expertise

 Michele the Trainer brings colorful energy, a fun personality, and results to your workout. Michele is a weight loss expert having lost 165 pounds with no drugs or surgery and she has maintained that weight loss; she is authentic and real.  Whether you're looking for intense strength and cardio personal training workouts, healing restorative yoga therapy, or successful nutritional weight loss plans, Michele designs programs uniquely for you to achieve your goals.  Michele is a post physical therapy expert and known for aquatic fitness as well.

You can contact Michele at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or at her website www.michelethetrainer.com

 Most folks think the best way to relieve stress is to relax on the sofa, but it may be the the other way around; it seems that movement is the key to obtaining that coveted feeling of well-being!

The healing benefits of regular exercise have been proven. Research has shown that consistent movement can increase health and happiness. In fact, it's likely that if exercise were a drug, it would be one of the most effective prescriptions available. Instead of putting off exercise in favor of your preferred reality show or televised sports game, make your own reality by finding the joy in movement.

As trainers, we're required to instruct our clients that they should consult a doctor before starting an exercise program (and in certain circumstances, this is critical). However, looking at the evidence, it would be advisable to consult an M.D. before positioning yourself on the sofa for addictive sessions with the TV!

Please visit www.myhealthstudio.com and click on "Event/Class Calendar" for class schedules

Reshape Your Body and Lose Inches

Non-Invasive Body Sculpting offers Alternative to Invasive Procedures

Did you know that in 2008, $10.3 Billion was spent on cosmetic surgical procedures in the U.S.? Last year alone, almost a quarter of a million men and women had elective surgery for liposuction.*

At what point, however, is cosmetic surgery so invasive that the ramifications are more than someone bargained for?

Through new technology and education. Lipomassage by Endermologie enables individuals to achieve the same goals and image results with non-invasive procedures and less financial impact.

According to Jacquelyn Mills, owner and clinical Aesthetician of Soft Touch Beauty Solutions, “Even those who do their best to maintain a healthy lifestyle find they need something extra to achieve a toned body. Diet and exercise along with Lipomassage help detoxify and release fat from their cells.”

Lipomassage is a total body detoxification that reduces inches and minimizes cellulite. Individuals who have previously undergone liposuction or those who want to avoid an elective surgical procedure can benefit from this multi-session, non-invasive treatment.

Before undergoing Lipomassage, an individual consultation identifies the client’s goals problem areas and expectations. During a Lipomassage session, clients wear specialized body wear for optimal comfort, hygiene and modesty. The clinician starts the procedure by using the Body Streamling Roll to manipulate skin tissue, activating fat cells (adipocytes) and creating fat breakdown and release (lipolysis). This is also known as Roll In Slimming.

Next, during Roll Up Sculpting, the clinician uses different roller rotation speeds to reshape figure flaws, sculpt curves and smooth dimpled appearances. Finally, a rejuvenation process, Roll Out Condition, stimulated the skin, smoothing, softening and toning for youthful resilience.

Clients are advised to plan for a minimum of 12 sessions and a maintenance program. “While some achieve faster and more targeted results then they would from diet and exercise alone in a few as two sessions,” says Mills, “the reality is different people have different body compositions and different goals.”

Soft Touch Beauty Solutions also offers a unique addition to the Lipomassage sessions - an infrared sauna, which accelerates transformation by elimination the toxins released during the slim, sculpt and condition treatments.

Those who have experienced Lipomassage, often describe it is a deep tissue massage. As a Lipomassage machine, the Cellu M6 Keymodule targets fatty deposits for body sculpting. But it’s much more than that. The unit can also treat delicate tissues of the face, neck and décolleté, offering a non-surgical option for facelifts, too.

Soft Touch Beauty Solutions is a full-serve personalized spa. For more information, contact Soft Touch Beauty Solution, located at 4035 East Thousand Oaks Blvd, Suite 115, Westlake Village, at 805-497-7111 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it or www.softtouchbeauty.com.

MY WORKOUT WAKE UP CALL Tips:

There are definite advantages to waking up and working out. First of all, we have a greater chance of actually working out before the day's schedule takes over. We will also receive an extra bonus by boosting our metabolisms as the day begins. We’ll think better, feel better and increase our metabolic rates right from the start. And the metabolic lift lasts for several hours!

We've probably all heard it said,"Fail to plan,...plan to fail." Here's a favorite workout success tool:
Keep a journal by your bed. Before you go to sleep at night, write down your workout commitment for the next morning. Plan your exercise program for the next morning; what you will do, when you will do it, and the length of time you'll workout. You can even sign your agreement with yourself, if you’d like. Then close your eyes and see yourself enjoying your workout, feeling proud of yourself! I’ve heard it said that everything happens twice! First, we conceive it, then we achieve it!
Enjoy waking up and working out!

Research shows:  the mindset upon awakening influences one's perspective as the day progresses.

My Wake Up Call^® brings you inspirational motivators to your home each morning to wake you up with positive energy!

Messages are specially structured to enhance awakening uplifted, positively focused and energized!

www.mywakeupcalls.net

I like the gym, but a gym can't compare to nature. Hiking is great with your friends because you can solve problems and improve your cardio health, but did you know that hiking increases brain function?

I didn't know this until hiking yesterday with my buddy, Tony. Tony had heard this on the radio and I had to investigate this a little more.

It’s common sense that walking up and down hills makes your body work more efficiently. It’s less well-known how good it can be for your mental state, says John McKinney, former Los Angeles Times hiking columnist, in this article at Miller-McCune.com.

A study commissioned by the leading British mental health charity MIND, suggests hiking contributes to improved mental and emotional health. Focusing on people affected by depression, researchers from the University of Essex compared the benefits of hiking a trail through the woods, and around a lake in a nature park, to walking in an indoor shopping center. The researchers found that the hikers realized far greater benefits than the mall walkers. In fact, they found that taking a hike in the countryside reduces depression, whereas walking in a shopping center increases depression.

Personally, I find an evening hike starting at 6:00 and ending somewhere around 7:45 to be the perfect cure for my munching witching hour. So what are you waiting for? Start a hiking group! (Or join mine!)

Happy trails!

by Debbie Puente Female Friendship Examiner