10 Ways to Enjoy the Holidays and Health

Posted on December 11, 2009 by Fiona Bryan

With the holidays upon us I wanted to take some time to talk about the effects that this busy time of year can have on our health. It is tempting to push yourself with the amount of activity on the calendar this time of year. Here are a few tips for taking care of yourself while still enjoying this joyful time of year.

Pace yourself. It is not wise to plan several events in one day, especially if you don’t allot any time for rest in between. It is better to attend a few get togethers and truly enjoy yourself than attend many and end up feeling yucky!
Remember to maintain a healthy diet. Pigs in a blanket and eggnog do not a healthy diet make! Certain medications need you to maintain your intake for your body to metabolize them properly (such as anti-coagulants). So, don’t forget to eat and when you do eat, try to keep the foods as nutritious as possible.
Be careful with alcohol, especially if it is contraindicated with any of your medications. Even if it doesn’t interfere with any meds, alcohol can impair your balance. So again, be careful!
Take a nap. Even if it is just for 15-30 minutes it allows your body to re-energize. You will feel better physically and mentally.
Take time to enjoy the little things this holiday season. There are a lot of ways that limitations may affect your holidays but there is so much more to be thankful for so focus on the positive!
Do a lot of your shopping online. This avoids exposing yourself to the crowds at the malls (and the germs if you are immuno-compromised) and allows you to save your energy for spending time with family and friends.
Keep it simple. If you are entertaining or participating in holiday events, resist the urge to go all out, thus exhausting yourself. Your guests are coming to spend time with you. So, if that means sticking a frozen lasagna in the oven leaves you feeling up to visiting and enjoying your company, that is just fine!
Get some sunlight. Being indoors too much limits your Vitamin D intake. Vitamin D is not only good for your mental health but your neurological health as well. Seasonal Affective Disorder (SAD) is a risk this year, especially for those of us cooped up. Ways to avoid this are to spend time doing things you enjoy, with people you enjoy and to get outdoors when you can.
Laugh! Laughter is awesome medicine and the holidays are usually full of opportunities to laugh at others and yourself (in a nice way of course:-)
Remember the true reason for the season. The birth of Christ, being thankful and making goals for the new year that is almost upon us. The world is about so much more than just us- so reach out and help someone less fortunate. That will always make you feel better!

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Now is the time.

Posted on December 11, 2009 by Fiona Bryan

It never fails. May rolls around and most woman start scrambling to get their workouts in because the dreaded idea of getting into a swim suit is looming over them. They get discouraged and frustrated when they don’t see the results fast enough. Typically for the average person working out consistently (depending on how much they need to lose) it can take 4 weeks to a solid 3 months to see major results and body transformations. Obviously this depends on the person, but the point is it takes time.

“Your body gets used to whatever workout program you are doing in roughly 3-4 weeks, so if you don’t keep changing SOMETHING about your workouts, you may find yourself reaching what’s called a “training plateau” and stop making noticeable progress. Rule of thumb: whenever you start to get a little bored with your routine, it’s time to change things to keep it interesting and varied. If you are not getting the results you want in 6 weeks, its time to make some more dramatic changes!”

-Body Results

This is why this time of the year is the BEST TIME of the year to workout. This is my favorite time to put in the hard work. Yes it can be harder to find the motivation when its cloudy, cold, and raining… but soooo worth it. Nothing is better than busting your butt now whatever way you can. Get in the runs whenever the weather permits and save the workout DVDs when you are holed up in the house. This is what I try to do.

It’s way too easy to not pay attention to your weight when you are covered with the bulky winter clothes. NOW IS THE TIME TO START. It does feel pretty amazing to be able to strip off the sweaters and feel confident about your body. Imagine actually feeling excited to jump in the pool and enjoy the summer time. To not dread bathing suit shopping? It’s a pretty neat feeling.

START NOW.

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One Woman’s Story of Triumph over Tragedy through Crocheting

Posted on December 10, 2009 by Fiona Bryan

After being hit by a moving car and thrown from her bike while returning home from dinner with her husband, Martha Harris awoke in the emergency room to some harsh realities. She was told in that moment she may lose her leg by amputation, and though her leg was later saved, Martha was only at the beginning of a long road to recovery.

I stumbled upon the story of Martha Harris in the December 7^th, 2009 issue of First For Women magazine. This article moved me so much that I reached out to her asking if I too could interview her to write an inspirational article to be featured on my blog. She graciously obliged me.

This story is inspirational because Martha, a young woman, found success and purpose crocheting hats after a tragic and random, near death accident left her wondering if she would walk again.

“Many bones were broken in my body, and I have had 4 separate surgeries to reconstruct my leg, arm and collar bone.”

But shockingly, not so much as a scratch or bruise on her head or back. Her body required a lengthy healing time, which included lots of therapy and prayers. However, she did bounce back to her pre-accident self…but with a new perspective on life.

“It was amazing to see all the mercy and love poured out to me by loved ones and strangers alike. It put more of an urgency in my heart to give back to others that are less fortunate than me.”

Crocheting as a part of her therapy to soothe and help with hand dexterity, she began creating hats and scarves and before long, people were asking if they could buy them.

“Last Christmas Eve, I was able to go into the slums of Camden NJ to give out hats and winter clothing to the children that lived there.”

Giving away these adorable hats and scarves to needy children gave Martha a great sense of purpose and it became clear, she had found her calling. Martha even started a crochet circle and charitable group called Crochet for Cause, creating hats for little girls in need living in Camden, New Jersey.

You can buy her lovely creations at Modern Virtues on Etsy. 10% of all proceeds are donated by Martha to Covenant Mercies, a non-profit organization helping impoverished people locally and globally. So when you purchase a one-of-a-kind, crocheted hat or scarf you are also helping someone less fortunate and supporting a real stand up gal, whose real-life story should inspire and motivate all of us.

You can contact Martha Harris directly at mlouwright@gmail.com.

If you have a story that you think is inspiring, and want to tell, please contact me here.

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Are you a FB Fan? Win a $50 Amazon.com Gift Card!

Posted on December 9, 2009 by Fiona Bryan

What Healthy Habits Do You Model For Your Children?

This is the question MomActive is asking you! Become a fan of MomActive on Facebook and enter a message on our wall telling us what Healthy Habits you model for your children. You could be the lucky winner of a $50 Amazon.com gift certificate!

*Fiona will be announcing the winner LIVE during the MomActive webcast on MomTV.com December 16th at 10pm ET. Be sure to visit the MomActive Channel on MomTV.com and sign up for a reminder!

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Staying Motivated in the (BRRRR!) Cold

Posted on December 6, 2009 by Fiona Bryan

www.nataliedee.com

I was going through a fitness chat forum this week and one person’s comment caught my eye. The person wrote, “I’ve gained 10 pounds already since the cold weather started!” I could just see the sadness and pleading for help in that comment and I wished so very much to reach through my laptop and hug them.

I mean, gah! 10 pounds!? Winter doesn’t even begin for another couple of weeks!

After my own fear dissipated, all I could think of when I read that was just how easy that actually is!

It all starts with Thanksgiving week and if you were honored to be the cook this year, then it, too, means days afterward of all the leftovers you’re blessed to have still sitting in your fridge. (I have a version of the Thanksgiving sandwich that looks something like the actual Thanksgiving dinner itself sandwiched between two pieces of bread that I am pretty sure that does nothing to help my thigh region. Thankfully this post comes after you’ve probably thrown away your leftovers, so I’m not giving you any ideas!)

Then it’s onto the Holiday Party where the cheese cube usually makes its entrance. I thought I was being so very healthy last year filling up my plate with cheese cubes, but little did I know those tasty, tiny, cute little nuggets were 1,000 calories on my plate (and that was only for a few of them!) and I hadn’t even gotten to the buffet part of the dinner yet!

Then with all of that holiday hustle and bustle, there’s no time to work out. I mean, how does one plan and attend all these holiday parties, festivities (and in my case 4 birthday parties!), inevitably get a cold or flu, go shopping, eat healthy AND find the time or more importantly, the motivation to exercise?

In the face of such adversity, how can we possibly expect ourselves to stay on track?!

Yes, it’s downright hard, but if you don’t want to have to undo all of that holiday mess on January 1st, here are some tips to stay motivated.

1. Set some lofty goals for the spring. No, you probably will not be an Olympian by springtime, but you can keep your eyes focused on a goal and get ready for it, even in the winter months. All you have to do is use your feet andget some warm clothing or have access to a treadmill. Find a race in your area for sometime in February, March or April and start training for it! There are running plans all over the internet for people of every exercise level. If you don’t run, there are challenging fitness games for game systems like the Wii. Having your eye on a goal will give you that little extra push to get out the door or pass on that doublefudgecheesecake-extravaganza, with whipped cream.

2. And speaking of Olympics, did you know that the Winter Olympics begins in February? When the Summer Olympics was on, I had just begun my fitness journey and watching Michael Phelps and the amazing Dara Torres inspired me to keep focused on my little ol’ goals (I mean, they didn’t get to the Olympics by eating fattyfriednesses or complaining about working out, right? I know, I know, they have sponsors and trainers and all of that, but they did have to start somewhere!) Find some inspiring videos like the 2010 Olympics to watch, or a DVD about the Ironman World Championships which follows the tough roads and challenges the athletes had to face to get there, or watch Lance in an old Tour de France, anything that might fuel the fire. (I know someone who has to watch Rocky to get pumped up, so to each his/her own!) And while you’re at it, update your workout playlist (a little Eye of the Tiger, maybe, or perhaps a little “Lose Yourself” by Eminem…)

3. It’s that time of year when people are in a giving mood, so when they ask, tell them you need some new cold weather gear! Don’t let cold weather keep you inside; get some new gloves, running tights, sweatshirts, windbreakers, and gear specifically made to keep all your heat in. Plus, everyone feels better about working out when they have some cool new duds on!

4. Somewhere in your home, create a Wall of Motivation. Post inspiring and motivational quotes and stickers, “before” pictures, pictures of athletes, anything that moves you to keep going. Mine is a cork board on the back of my bedroom door, so every time I leave my bedroom, I see a picture of Chrissie Wellington, three-time Ironman Champion! Gosh she’s ripped. I love her.

5. As I always say, there’s safety in numbers! Connect with other moms on Twitter, forums like the one here at MomActive, find a running group or running partner in your area or virtual group of people who are trying to stay motivated together. The more people who are in the same boat with you, the easier it will be to dig deep and find your motivation this season.

6. Finally, make today your New Year’s Day. Every January 2nd, you walk into the gym and all the treadmills and ellipticals are taken. That’s because everyone is starting on their “new me”. They are all feeling guilty for what hath transpired during the holidays and they all waited until after they packed it on to start moving. They’ve all made resolutions that this will finally be their year. (And I truly hope it is!) But don’t wait until January. Go now. Make the time. You still have about four weeks left to get a jump on all the gym-crashers. Besides, starting now will help you battle the holiday bulge and some of those indiscretions, and it will give you that much-needed “me-time” you need in between all of the holiday madness.

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Your Words Inspire Others

Posted on December 3, 2009 by Fiona Bryan

Listen to the Exhortation of the Dawn!
Look to this Day!
For it is Life, the very Life of Life.
In its brief course lie all the
Verities and Realities of your Existence.
The Bliss of Growth,
The Glory of Action,
The Splendor of Beauty;
For Yesterday is but a Dream,
And To-morrow is only a Vision;
But To-day well lived makes
Every Yesterday a Dream of Happiness,
And every Tomorrow a Vision of Hope.
Look well therefore to this Day!
Such is the Salutation of the Dawn!

- Kalidasa

Have you ever been struck by lightning? Or perhaps fallen in love so fast that when you fall out you’re not sure where or when the time went? Or held your first child in your arms one morning and the next they’re already old enough to hold you? What about heard, read or saw a word that instantly inspired you to take action? Big, bold out-of-the-ordinary action.

Can words do that? Inspire? Do actions really speak louder than words or does the action simply take credit for what the words started?

I say, words not only inspire action, but can persuade, inform, change our perspective and even entice. Words can change lives for the good and for the bad. One act of kindness or hate can change an entire lifetime or inspire a world of hope.

Recently a colleague of mine told me a story. A story about me. A story she heard from a woman she worked with and it was about me. A moment in time that had impacted this woman’s life so greatly that she repeated it to strangers! It made a difference in her life. A BIG, bold beautiful difference.

“Wait, it involved who?”

That was my first thought! I desperately wanted to remember and really understand why this moment mattered to this woman almost fifteen years later!

So the basic story goes like this: We were in English class and each of us was asked to read some text aloud. No big deal, right? Well for some of us no, but for others who had only just learned the English language it was an entirely different story. It came to be her turn to read aloud and she began to struggle with the pronunciation of a word or two. Apparently I realized this and simply leaned over and whispered the correct pronunciation to her. End of story.

That’s it?

For me, yes. (Until now).

For her, no.

Such a simple gesture. So quick, so long ago but still fresh in her mind. Words that impacted her life so greatly that her gratitude shines. She shines. I like to think that at that moment she realized she was welcome at our school. Welcome here in America. Welcome to speak her mind freely without consequence. Free to speak and inspire and create action!

I wish that I could remember.

Truth be told, I don’t. Not that moment, not a lot about high school in general. But I wish I did. I wish I could look her in the eye and say that I remember. I wish I could bottle that moment and inspire others to have more patience and tolerance and kindness. My colleague said that she told me the story so I could tell my children. I did and I thank her for helping me to remember to teach simple acts of humanity and humility by reminding me to show my children what compassion is and how words can not only hurt, but heal.

Do words inspire action? Without a doubt. Words inspire a lot of things. Words inspire forgiveness. Words inspire giving. Words inspire others.

Actions may speak louder than words, but words, words are the ever changing syllables of our mind and heart.

Lately I’ve been inspired to get healthy, lose weight and inspire my family to eat better and exercise more. This didn’t happen overnight but I was struck by an amazing group of women on twitter who amaze me every day with their wit, strength and guidance. Just a few 140 word sentences have helped me to begin my journey of wellness and self discovery. A lifetime of action inspired by just words.

Let lightning strike. Let your words inspire action each and every day. Put your words into plans and put your plans to work.

“Never confuse motion with action.” – Benjamin Franklin

Don’t just go through the motions of life. Smile and share and breathe in the beauty of a new day. Embrace your children, count your blessings and don’t ever let a day go by without saying these words: “I love you”. Find the words that create change. Find the words that inspire action in your family’s life that will make a difference. Believe that not only is someone out there looking for exactly what you have to offer but are waiting for you to find it and that when you meet, magic will happen or already has.

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5 Things You Should Do BEFORE Getting Pregnant

Posted on December 3, 2009 by Fiona Bryan

Pregnant? Or planning on getting pregnant soon?

If so, there are 5 health and body musts that you should put into practice now! Why? Because the key is to be proactive, which often times is A LOT easier than being reactive, especially when we’re talking about matters of the body. Of course, every woman’s health and body varies, so the same practice won’t always yield the same results, but a little effort can still go a long way.

Below are the 5 things you should do for your health and body before getting pregnant. It’s also important to continue most of these suggestions even after child birth, as healthy practices will continue to make you look and feel better.

1.) Establish and maintain good fertility and pre-baby health. What does that mean? To sum up…No smoking, drinking, drugs, prescription drugs (unless advised by doc), stress, herbs, caffeine, artificial sweeteners, hazardous chemicals. Also maintain healthy body weight, good nutrition and regular doctor appointments. For a great article and detailed list on this, go to American Pregnancy Association.

2.) Start a Nutritious Diet. Blah, blah, blah…we all know this one but yet many of us fall short anyway. Why? Well, that’s for another time and another post. Here we’re only addressing the what. So what is a pre-preggers nutritious diet? Prenatal vitamins, folic acid, vitamin C, dark leafy greens (ie-spinach) orange veggies (ie-squash, apricots), legumes (beans), proteins, whole grains (oatmeal), calcium (yogurt) and iron (meat, veggies). And stop eating all that fast food! (do you really need a reason?). If you want to learn more about nutritious foods in greater detail, read this informative article at American Pregnancy Association.

3.) Cardio 3x per week. This can be low impact like walking if you’re just starting out…you don’t have to run marathons to get into shape. Some good cardio exercises include running, brisk walking (walking your dog), dancing (belly dancing & strip tease are popular and good for the bod), jumping rope, mini trampoline (supposed to be better than running) and weighted hula hoop (awesome for the mid-section). You should do cardio at least 30 minutes, 3x per week. Remember-ALWAYS consult with your doctor before beginning a cardio routine.

4.) Tone your Transverse Abdominals. This one is VERY important before getting pregnant! To quote from Pregnancyinfo.net, your transverse abdominals, “are the deepest lying abdominal muscles that basically act as a girdle to your entire middle section.” Working these babies are the key to a flatter tummy. Strengthening these muscles will help with labor and regaining your pre-baby belly. If you want specific exercises to work your Transverse abdominal muscles, visit this article at Pregnancyinfo.net.

5.) DO YOUR KEGELS!!! I saved the best for last with this one. Stop snickering…you won’t be later. Kegel exercises, named after a doctor in the 1940’s, are exercises that work your pelvic floor muscles, affecting your bladder, uterus and rectum. Most importantly though, they help squeeze “the area”, tighter. You can certainly wait to do this after until after child birth, once everything has been stretched. Or you can do this now, and really get those muscles strong so that they bounce back faster. It’s really quite a simple exercise and can be done in your car, cubicle, while chattin’ on the phone, ect. To learn how to do a Kegel exercise, click on Pregnancyinfo.net.

So put away that double espresso and double chocolate muffin from Starbucks (so good!), because you’re starting a new and exciting journey, and it’s gonna take some hard work and discipline…but surely will pay off in the end, ask any new mama.

And if you are newly expecting and looking to share some laughs and candid talk with someone in your shoes, check out this future mama!

* Please note that all diet and exercise suggestions in this article are directed to woman pre and post pregnancy. If you are pregnant, please consult with your doctor before trying any suggestions here. This is not medical advice. So always consult with your doctor first.

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Stay Healthy This Holiday Season with Earth Footwear Exer-Walk Giveaway!

Posted on November 30, 2009 by Fiona Bryan

Mom Certified Shoe Tester 125x125 I was one of six women to participate in Earth Footwear’s Earth Exer-Walk “Change Your Body in 30 Days” Challenge. I was a little skeptical about exactly what kind of changes I might see in my body over a period of just 30 days but I committed to wearing the shoes every day and went about my normal daily life and exercise routines. I could tell that the muscles in my legs were working differently but I was really surprised when I took my measurements and realized that I had lost 2 inches in my hips!

Studies have shown that women wearing Earth Footwear burn 4x the fat than normal shoes. The secret is in the patented Kalso Negative Heel Technology, which positions the toes 3.7º higher than the heels. The slight angle shifts your weight back over the heels, and helps strengthen and tone the body while also burning more calories.

Join us for a discussion with tips on how to enjoy a healthy holiday season! I will be a panelist Tuesday December 1st for the Earth Footwear sponsored #GNO Twitter Party (9-11pm EST). Enter the giveaway at Mom-it-Forward ~ Three lucky winners will win a pair of Earth Exer-Walk from @earthfootwear!

And lookie! I’m famous — I’m in an Earth Footwear ad! I’ll also be included in an ad that will run in Weight Watchers, Lucky & More Magazine!! I just wish they had airbrushed “Fred”, that pesky zit that is always hanging out on the left side of my chin….

091120_NovDec_ExerWalk_EBlast_FINAL2

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Squeeze It In ~ Squeeze Backs

Posted on November 29, 2009 by Fiona Bryan

No time to exercise? That excuse is gone forever with SqueezeItIn.com – the website that teaches you to “let life be your workout!” Founders Jenny Hein and Brigette Polmar are trying to change the way you think about fitness and challenging you to Squeeze It In with clever and effective exercises you can fit into your daily routine. We’ll be posting regular tips from SqueezeItIn.com, like this one that will have you looking forward to putting away the dishes.

From Jenny & Brigette – The SqueezeItIn.com Girls:
How many times a week do you do the dishes? How many times a week do you work your legs and glutes? Would you believe it’s the same question? It is when you learn how to let life be your workout with our SqueezeItIn.com Squeeze Backs. It’s just another great opportunity to make fitness fit into your busy days. Say it with us: Life’s a gym. Work it out! Get started with this simple, but effective exercise that will put a shine on more than your dishes!

How many times a week do you do the dishes? How many times a week do you work your legs and glutes? Would you believe it’s the same question? It is when you learn how to let life be your workout with our SqueezeItIn.com Squeeze Backs. It’s just another great opportunity to make fitness fit into your busy days. Say it with us: Life’s a gym. Work it out! Get started with this simple, but effective exercise that will put a shine on more than your dishes!

Click play to view a video of this exercise

Face sink with legs shoulder width apart. Slowly bring one leg straight back. (To work more of your glutes, move leg back and out to the side at a slight angle.) Focus on the muscles you are working and keep your core engaged. Hold each repetition for a 3-count of SQUEEZE-IT-IN. Continue for 2 sets of 12 or until your dishes are done, whichever comes first.
Variation: While extending leg behind you, pulse leg up and down for a count of 12.

Cardio: Every good workout must include cardio. Click here to see examples of our easy, do-anywhere cardio moves.

Visit SqueezeItIn.com every week for new exercise videos and nutrition tips.
Just Released: The SqueezeItIn.com Workout DVD, featuring an exclusive 30-minute workout along with dozens of SqueezeItIn.com moves you can use throughout your busy day.
Jenny Hein and Brigette Polmar co-founded SqueezeItIn.com as a wellness solution to help busy people find time to exercise, improve their lives, and “let life be their workout!”
Please Note: You should consult your physician before starting this or any exercise program.

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Squeeze It In ~ Dish Lifts

Posted on November 20, 2009 by Fiona Bryan

From Jenny & Brigette – The SqueezeItIn.com Girls:

Let’s face it, gals, we’ve “convenienced” ourselves to death – literally. You barely have to get off the couch or break a sweat to do anything anymore – and as appealing as that sounds, it’s just not healthy. We’re not saying give up the conveniences – really, just try to take my laptop or cell phone – I dare you. But remember, people used to wash clothes on rocks, not the permanent press cycle. And this is precisely why Laura Ingalls never needed a gym membership.
This isn’t to say you’re not busy. We know you are! If your life is a gym (and you know it is), then work it out! There are endless ways to squeeze in great exercises throughout your busy (and convenience-filled) day and you can find many of them on SqueezeItIn.com.
Now we know it’s a very long trip from the couch to the gym. So why not slip in a few great toning exercises right where you live – in your kitchen?
When ABC’s Diane Sawyer (yes, THE Diane Sawyer) saw this exercise she said, “Every dish is an opportunity!” Right you are, Diane! We hope this helps you to see all the wonderful opportunities to “let life be your workout!” No go unload that dishwasher. Great calves are just a load away.

Click on the photo above to view a video of this exercise.

How to do it: While putting dishes away, rise up onto toes. Hold for a 3-count of SQUEEZE-IT-IN. Come down slowly onto heels. Repeat until all dishes are back in cupboards or for at least 2 sets of 12.

Cardio: Every good workout must include cardio. Click here to see examples of our easy, do-anywhere cardio moves.

Visit SqueezeItIn.com every week for new exercise videos and nutrition tips. Coming soon: The SqueezeItIn.com Let life be your workout! DVD featuring an exclusive 30-minute workout along with dozens of SqueezeItIn.com moves you can use throughout your busy day.
Jenny Hein and Brigette Polmar co-founded SqueezeItIn.com as a wellness solution to help busy people find time to exercise, improve their lives, and “let life be their workout!”
Please Note: You should consult your physician before starting this or any exercise program.

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Mom Active

Motivating and Empowering Women

Category Archives: Active Mom

10 Ways to Enjoy the Holidays and Health

Now is the time.

One Woman’s Story of Triumph over Tragedy through Crocheting

Are you a FB Fan? Win a $50 Amazon.com Gift Card!

Staying Motivated in the (BRRRR!) Cold

Your Words Inspire Others

5 Things You Should Do BEFORE Getting Pregnant

Stay Healthy This Holiday Season with Earth Footwear Exer-Walk Giveaway!

Squeeze It In ~ Squeeze Backs

Squeeze It In ~ Dish Lifts