Archive for the ‘SELF’ Category

Body Image Vs. Self-Esteem

Home for sale1 300x300 Body Image Vs. Self Esteem

Self-Esteem

For most of us, carrying excess weight becomes a heavy burden on our self-esteem. We look in the mirror with self-loathing and the way we feel about our body slowly becomes the way we feel about ourselves.
I was reminded of this dynamic recently on an invigorating power walk. Pumping my arms and taking long enthusiastic strides along my favorite work-out route, Pit Bull blasted through my headphones. Passing a familiar home with a for-sale sign in the front yard I took notice of an addition to the sign that read, “I’m Beautiful Inside.” Wow, what a great reminder!

Body Image

As our body image takes shots at our self-esteem, we need to learn to fight back. Changing our body takes time, so some unsavory messages are bound to surface on occasion. It’s important that when that happens,

“we turn our attention to our inner strengths so that we don’t provide fertile ground for those negative messages to grow. Remembering that we are not our bodies, our bodies are where we live.”

What are the qualities contained within the body that you admire or love? What are things you love about yourself that have nothing to do with your body? For instance, I love my sense of humor, my compassion, my ability to be non-judging and accepting of others. Those are things that make me beautiful inside, just like the real estate sign says.

Inner Beauty

When we remind ourselves of our inner beauty, it makes us more accepting of our body and preserves our self-esteem. That’s really a win-win situation. You can love your body and still want to change it, but reminding yourself of some of your virtuous qualities makes it a lot easier to do.

Give it a try. Write down five things you like about yourself that have nothing to do with your body for the next ten days straight. I guarantee that at the end of the ten days you will feel infinitely better about both yourself and your body!

 

3 Healthy Lifestyle Tips from Dr. Romie

We recently enjoyed an incredible, 2-day “Mindset Matters” Workshop led by Minfulness expert, Dr. Romila “Dr. Romie” Mushtaq! Our InSPArational Speaker, Dr. Romie’s workshop included a lecture discussing steps to help you conquer stress, revitalizing sunrise beach yoga and ended with a relaxing session of meditation. Because Dr. Romie shared such impactful information that can help anyone looking to improve their mind-body connection and their overall health, we’re sharing 3 of our favorite tips from the weekend workshop:

DrRomie 300x300 3 Healthy Lifestyle Tips from Dr. Romie

1. Self compassion through self-care is not selfish! Think about all the roles you play: mom/dad, sister/brother, caretaker, student, therapist, house manager, etc. You have to take time and care for yourself to take care of others.

“When you give from a place of empty, you only hurt your mind and body.” – Dr. Romila

2. When you choose to forgive those around you, you choose to move on despite what may or may not have transpired. People that choose to hold onto past hurt for 12 months of longer are more likely to have a heart attack/stroke than someone with diabetes!

“We forgive ourselves when we forgive others.” – Dr. Romila

3. Practice 2o minutes of gratitude meditation could literally change your life. Take time out to be thankful for your life and everything in it. Within just 8 weeks, 20 minute meditation sessions can reshape how your brain responds to anxiety/stress and even help improve your memory!

Remember to breath and stay grateful! Learn more about our next InSPArational Speaker, Andie Mitchell, NY Times bestselling author of It Was Me All Along.

 

Hand over the chocolate and Use these 9 Tips from Dr. Pamela Peeke

Dr.Peeke 1 300x300 Hand over the chocolate and Use these 9 Tips from Dr. Pamela Peeke

Hand over the Chocolate and No One gets Hurts was the second of two lectures presented by Dr. Pamela Peeke, our Indigo Spa‘s April InSPArational Speaker, during her recent stay at Hilton Head Health. Because of how much our Guests enjoyed Dr. Peeke’s visit, we wanted to share some of her nuggets of inspiration.

Take on a mindset of gratitude and take time to recreate a new normal for yourself:

1. Be careful when you use the word just, know that it means a justification will follow. Don’t fall into the trap. (I won’t work out just for tonight. I’ll eat un-healthfully just this one time.)

2. Beware of what people say about you, that’s their story for you NOT your story for you. When you own your story, you can control your story and not be controlled by what others say about you.

3. There’s nothing wrong with a little obsessiveness. Use your obsessiveness to stay accountable to yourself. But don’t go overboard. Sometimes, you will need to give yourself some slack.

4. Every lifestyle choice you make matters. Always be crystal-clear with yourself as to why you’re doing what you’re doing.  Your ‘why’ should be powerful and personal to you.

Use Dr. Pam’s version of K.I.S.S. (Keep It Sublimely Simply) when dealing with how much you eat and what you eat:

5. Think about what works for you. You need to know what does work for you, in order to know what doesn’t. A trick to help you figure out what works is to ask yourself two questions before you eat. Honestly answering these questions will help you identify your binge-ables and encourage clear-minded, conscious decisions towards your food choices.

  • Will I feel a loss of control when I eat this?
  • Will I feel shame, blame or guilt after I eat this?

6. The older you are the less food you need to eat. If you’re older, eat strategically with low fat and high fiber. Now, it does mean you need to plan this but it will make things so much easier. (Easy meal planning tips right here.)

7. Eat more mindfully. Go slower and take time to savor your food. Enjoy every bite.

Remember these basic building blocks to harness your own success:

8. To be a success, you must have a good sense of humor. Period.

9. Release any feelings of helplessness, hopelessness and defeat. Instead remind yourself of these iconic words: “Believe. Acheive. Succeed.” – Florence Griffith Joyner (Flo Jo), Olympic track and field champion.

What is your biggest barrier to acheiving your new happier, healthier lifestyle?

 

The Secret to Everyday Happiness

The Secret to Happiness

In honor of the International Day of Happiness, I thought I would share my much coveted secret to happiness. You see, I am undoubtedly one of the happiest people I know. The only possible exception is my Hilton Head Health trainer, David Chesworth. He may match my happiness but his propensity to exceed it is just dysfunctional if you ask me.

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It may sound rather braggadocios in declaring my superior happiness but the great thing about being happy is that you don’t let naysayers steal your happiness with jealousy or judgments. Happiness is a gift that should be protected with fierce conviction. It is a virtual force-field that shields you from the dark-side – the happiness thieves.

A much dismissed fact about happiness is that it’s a choice. Hearing that syrupy saying, “See the glass as half full instead of half empty” can cause an involuntary twitch. However, the deeper meaning behind that trite adage is that happiness is almost always an option. Most moments and life events give us an opportunity to choose a perspective that leads to happiness and optimism. Let’s test this theory. When you wake up this Friday make the decision to BE happy. Set your sights on happiness. Later that day take a moment to reflect on your success. I’ll bet you dollars to donuts that at day’s end you will still be happy.

Inherent in most decisions we make is the end-goal of more happiness. We choose a certain job because we think it will make us happy. We choose a home or hometown because we think living there will make us happy. We choose a companion because we believe being with them will make us happy. We exercise and eat nutritiously because we believe doing so will lead to being healthier, and well, happier. In other words, we put a great deal of work into securing our happiness. We invest a lot of our time, money and effort in the pursuit of happiness. Want to know a secret? I’ve discovered a great short cut.

I’ve discovered a back-road, or alleyway, that gets you to happiness lickety-split. It takes hardly any time, costs nothing, and is super easy. My secret to cost-effective, effortless happiness is gratitude. Not just normal, run-of-the-mill gratitude but rather purposeful, decisive cultivation of gratitude. Gratitude is the force behind the happiness force field.

Some might say that happiness and gratitude are inseparable. Although there is truth in that conclusion, there are times when happiness feels illusive. Gratitude, on the other hand, is always available to you. All we have to do is look inward, recalling some of our most joyful memories. Acknowledging the people that have brought great love and learning to our life. All we have to do is take a single moment to reflect on some of our many blessings, most of which we take for granted.

Happiness doesn’t really have to be achieved. It just needs to be relived and we do that by counting our blessings. Our blessings are abundant…fresh fruit, clean drinking water, community, a puppy kiss, fragrant breezes, belly laughs, a helpful friend, a good night sleep and the list goes on and on.

The secret to my happiness can be summarized in one sentence: Happiness is a choice that begins by cultivating gratitude. When we experience gratitude happiness rises to the surface of our hearts and in that moment we are abundant.

 

What Does it Take to Make Your Skin Fit & Firm?

by Celeste Hilling, Health & Beauty Expert and CEO of Skin Authority 
 

DSC 3140 300x199 What Does it Take to Make Your Skin Fit & Firm?

With the amazing programming at Hilton Head Health encouraging you to live well and lose well, the theme of  “transformation continues” in The Indigo spa where the Skin Authority team has designed the Fit & Firm facial series to focus on helping you achieve your full skin health potential. Most importantly, it is about designing a simple daily product routine which fits your unique needs and home lifestyle. Just as a commitment to a daily workout routine and nutrition choices can transform your body, a commitment to the daily skin health product routine can transform your skin. Each Fit and Firm facial incorporates three key areas of focus: skin cardio, strength training and topical nutrition.

  • Skin Cardio speeds up cell turnover so dry, damaged or discolored cells are revolving off while plump, moist, new cells are being brought to the surface for a clear, healthy glow.
  • Strength training combines the power of specialized proteins and Vitamin D to build a stronger support structure for the skin. This step encourages the development of collagen and elastin which are nature’s fillers for a lifted, firm appearance and line reduction.
  • Finally, your daily dose of topical nutrition is applied. Just as balanced nutrition is important to boosting your immune health, topical antioxidants are important to protect and nurture the new, fit cells we are producing daily. Less than 1% of the nutrition we ingest ever makes it way to the skin, so it is critical to give the skin its daily dose topically!

The transformation is visible immediately as your skin feels tighter, firmer and smooth to the touch. Your coach will assemble an easy-to-follow home product routine which will keep the results going between treatments. Some fun facts to keep in mind for a healthy skin lifestyle:

  1. Simplify – Having a problem sticking to a routine? Consistency is key. Simplify to no more than three to four steps in the morning and at night. In the morning, you need a mild gel cleanser, an anti-oxidant such as Vitamin C and a sunscreen moisturizer. Before going to bed, use resurfacing ingredients such as AHAs and retinols in addition to restorative peptides.
  2. Shop smarter – Shop for skin care the way you shop for food, by looking at the cost per ounce. Cheaper is not always what it appears. A product may be priced at $19.99, but it is .2 of an ounce, so the actual cost is $100 per ounce. For $100, you should be receiving professional grade results! Instead, invest in complimentary consultations with licensed experts, like those found at The Indigo Spa to select products ideal for your concerns with professional-grade ingredients.
  3. Concentrate on Concentrations – Take a look at the active ingredients and ensure that any treatment product has a pH below four. The human skin ranges from 4.5-5.5 pH. A product should be below the pH level of the skin for maximum penetration. Otherwise, you might as well be using water!

 

How to Pack Your Own Lunch, Like a Champ

At 5 am my alarm goes off. Up and at it I go. Goal one: Put in my contacts. Goal two: Grab all of my belongings for the day and head to my 6 am workout. I have definitely forgotten my fair share of essential items for the day (e.g., you can ask a few of Hilton Head Health’s employees, ha); but one thing I will never forget is my packed lunch. I always bring my lunch box/cooler filled with breakfast, lunch and a few ice packs. After my workout, I have my breakfast within the hour post-training. I wish I could do a hot breakfast every now and then, but I save those for weekends. My two typical breakfast options:

BREAKFAST ONE BREAKFAST TWO
  • ¾ cup 1-2% cottage cheese or Greek yogurt
  • ½ cup fresh berries (whatever is on sale)
  • ¼ cup nuts (cashews, pecans, or almonds)
  • 2-3 T. toasted oats or low sugar granola
  • 1 cup cooked cereal (oats or buckwheat) or ½ cup cooked quinoa
  • ½ cup mango + ¼ cup blueberries
  • 2 T. homemade nut butter (almond or cashew)

Meal Planning Tip:  I portion out 3-4 breakfasts on Sunday.  Grab & Go daily.

 

DSC 3168 300x300 How to Pack Your Own Lunch, Like a Champ

My work day begins and soon enough it is 12 or 12:30 pm and I am ready for some lunch. I typically take a thermal walk after lunch or get in a walk before I eat to clear my head. Chef Karla Williams and Chef Carrie know the drill…I take my cooler to the Healthy Kitchen and I typically sit in one of my favorite H3 rooms while they are prepping for an event.  It is like my own personal demo while I reheat my lunch. I am thankful I prepared most of my lunches on Sunday, just like breakfast. I can’t imagine hitting the 12:00 hour five days a week and not knowing what I was doing for my food.  It is too important for me to forget.  No one “forgets” to eat…it simply isn’t a priority in that person’s life at the moment. Below are a few lunches that are easy to meal prep on Sunday while tasting delicious a few days later. I usually repeat these lunch items a few days in a row for meal prepping purposes and will most likely switch things up once or twice during my Monday through Friday.

WEEK ONE WEEK TWO WEEK THREE WEEK FOUR
  • ½ cup cooked whole grain (rice, farro, etc.)
  • ¾ cup cooked roasted eggplant and onions
  • 4-5 oz. coconut slow cooker pulled chicken
  • ¾ cup roasted sweet potatoes
  • ½ cup balsamic roasted Brussels sprouts
  • 4-5 oz. herb grilled pork tenderloin
  • ½ cooked cilantro brown rice
  • 1 cup stir-fried peppers and onions (seasoned)
  • ¼ cup black beans
  • 3 oz. grilled chicken
  • 3-5 cups spinach
  • ¼ cup blueberries, cherry tomatoes, avocado
  • 2 T. sunflower seeds
  • 4 oz. Salmon (from night before)
  • 2 T. homemade dressing

To some, these lunches may appear more like traditional dinners; however, it is essential to have a balanced and satisfying mid-day meal. These meals carry me through most of my afternoon and I know I have done everything possible to set myself up for success. Put in the effort to create a lunch that you enjoy and I promise everyone will start coming to you for daily lunch inspiration. icon wink How to Pack Your Own Lunch, Like a Champ

 

I had an Eating Disorder, then I Received a Rose

It’s 2015 and I am 30 years old. I am 5’ 8’’ wearing shoes and I weigh 131 lbs. I am a size 2 at Banana Republic and a size 6 at Lululemon. In 2004, I was 18 going on 19 years old. My height was the same as today. I weighed as little as 110 lbs and tested at 9.9% body fat. I was a size 0 or extra small—a size 6 would have been extremely baggy. I was entering my first season as a Division I collegiate soccer player and I had an eating disorder.

Why it started?

It began with a speech from a high school track coach discussing leaning up for endurance sports. I internalized this talk as “time to cut out the fat from my diet.”  Skipping my favorite ice cream in the world, Greaters, turned into eliminating oils, fatty meats, peanut butter and cheese from my diet. At that point,I thought dietary fat would literally make me fat and anything containing what I considered too much fat would give me anxiety. Not too many people knew what was going on until I started dropping the weight.

My parents saw me at my first pre-season soccer game and took me home, ASAP. My heart rate lying down was 47 and 60 seconds later I stood up and my heart rate jumped to 88. According to my doctor, my heart had atrophied (my heart had to work too hard just standing) and I was officially told to stop playing soccer until I could get up to 120 lbs. I was frail, weak and completely unhealthy. I was losing my hair and I was always freezing. My energy levels went up and down. I started seeing two different Dietitians and I had weekly weigh-ins with a doctor on campus. I would drink 2 bottles of water before weigh-ins because I knew I hadn’t done what I was told to do. I knew I didn’t look good, but I wasn’t mentally strong enough to comply with what was necessary for my health. Of course I was seeing a counselor on a regular basis, but something wasn’t clicking. I felt completely out of control, yet I still controlled everything.

How I gained back control.

My teammates were amazing. They kept me strong and full of hope. They invited me to church and I went. They invited me to Athletes in Action, a campus ministry targeting collegiate athletes, and I joined them.  At this point in my life, any genuine support felt amazing. Later on in the school year, I signed up for a summer camp conducted by Athletes in Action that would change my life forever. One of the seminars was a female-only seminar. I walked into the room and everyone received a red rose with the same bible verse, “Let the King be enthralled by your beauty; Honor Him for He is your Lord.” Psalm 45:11.

Boom. This struck a chord with me. It felt like a stack of bricks being lifted off my chest and I finally had a taste of what recovery could feel like—a feeling of freedom with the loss of shame and guilt. I learned a lot in the seminar and since then I have slowly grown to better understand and appreciate that verse. I had to give it all to God and lay down my struggles. I was able to replace my eating disorder with a passion for nutrition and helping those that battle with their weight.

Guess what I continue to learn….no one… I mean NO ONE should define themselves by their weight.

No one is defined by their sport. No one is defined by being a regionals contender or being the best athlete in the gym. No one is defined by an idealistic family of two kids, a perfect house and perfect job. It goes much deeper than that and it comes from a place much higher yet 100% by your side when you don’t even realize it. The rose was more than a rose. It was a symbol that I was enough. It was a symbol of God’s perfect love.

During the holidays, it’s easy to get wrapped up into what the next year will bring.  New Year’s resolutions are made and we often strive for something that is either unrealistic or we hope for something within an unrealistic time frame. Instead of figuring out how much weight you want to lose in January or how much you want to squat by March, ask yourself what defines you and how will you let that flow through your life. I realize this is a very open and honest blog post, but I felt it was necessary during this time of the year. Tis the season for lots of roses.

Small Red Rose1 300x224 I had an Eating Disorder, then I Received a Rose

 

5 Facts about Heart Disease

With February being National Heart Month, this is the perfect time to commit to taking better care of ourselves. Here are 5 facts you should know about heart disease and disease prevention.

1. Heart disease and strokes are not just disease of the elderly.

Most of you probably know that  cardiovascular diseases (CVD) are the leading cause of death in both men and women in the U.S., with heart disease and stroke being the 2 top killers, representing 1/3 of all deaths. But what might surprise you is that more than 200,000 of those deaths per year could be prevented and that 60% of those preventable deaths occur in people under the age of 65.  While there is an impression that CVDs and stroke are diseases that affect only the elderly, the reality is that those diseases are taking the lives and affecting the quality of life of relatively young adults.

Music Cardio1 5 Facts about Heart Disease

2. Thousands of lives could be saved if people recognized the symptoms of a heart attack or stroke and were treated promptly.

The classic “movie heart attack” shows a man clutching  his chest in pain and dropping on the floor, leaving little doubt that he is having a heart attack. And while that does happen in some heart attacks, in most cases the symptoms are not that clear and they are often different for men and women.

Symptoms in Men -

  • Chest pain, tightness, pressure or discomfort
  • Pain or discomfort in the neck, jaw, back, shoulders or arms
  • Feeling weak, light headedness, or faint
  • Shortness of breath

Symptoms in Women –

  • Shortness of breath
  • Unusual weakness
  • Unusual fatigue
  • Cold sweats
  • Anxiety

If you think you may be having a heart attack or think you may be witnessing one, act fast and call 911 immediately. There are medications available, the so-called  “clot busters”; if administered with within the appropriate time frame, they can minimize, if not prevent serious damage.

Those same medications are effective for strokes as well. If they are administered within 3 hours of the onset of stroke symptoms, there is a 75% better chance of having no significant disability 3 – 6 months after the stroke. Think of the acronym FAST to spot a stroke:

F- Face drooping

A- Arm weakness

S- Speech difficulty

T- Time to call 911

To help you spot a stroke using FAST, watch this video from Lafayette General Hospital.

3. You can reduce the risk of heart attacks by 80% following 4 healthy habits. Even small changes in these behaviors translate in significant risk reduction.

  • Regular physical activity. Moving  from being inactive to moderately active ( for example, walking 30 minutes a day 5 days a week) lowers  the risk by 50%.
  • Maintaining a healthy weight. For those who are overweight or obese, losing as little as 3% of their body weight (200 lb person loses 6 lbs) results in “clinically meaningful” risk reduction.
  • Following a healthy diet. Women in the Nurses’ Health Study who consumed 3 half-cup servings of mixed blueberries and strawberries lowered their risk of a heart attack by 34%.
  • Not Smoking. Within 20 minutes of quitting, heart rate and blood pressure drop  to normal levels; within 2 weeks, circulation improves and within 1 year, the risk of dying from heart disease drops by 50%.

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4. It is never too late to get benefits from improving your health habits.

A recent study published in the Journal of the American Medical Association found men and women aged 45 – 64 who changed their lifestyle to meet recommendations regarding the  behaviors mentioned above, lowered their risk of a heart attack by 1/3. Lead author Dr. Dana King commented, “We want to emphasize that it is not too late to change, and the benefits of a healthy lifestyle don’t accrue only to those who have been doing it all along, but you can make changes in your 50’s and 60’s and have a healthier, longer life because of it.”  Dr. David Katz, Director of the Prevention Research Center at the Yale University School of Medicine also commented saying,

“healthy living is the most powerful medicine of all. It requires no prescription, and all of its side effects are beneficial. It can be tough at times getting there from here, but it’s well worth it and ANYTIME is a good time to start.”

5. Sex is good for your heart. (Maybe I should have put this one first.)

A study published in the American Journal of Cardiology found that compared to men who reported having sex 2-3 times a week, men having sex once a month or less often had almost a 50% increased risk of cardiovascular disease.

I know what most of you women are thinking, this was obviously a study designed and conducted by men. But at least one of the  researchers was a woman, Dr Susan A. Hall, and she commented,

“our results suggest that low frequency of sexual activity predicts cardiovascular disease.”

The bottom line is that the heart is the most important, hardest working muscle in the body and when it stops working so do we. Why not commit to take at least one step to improve your heart health? It doesn’t take a rocket scientist to figure which step most men will be willing to take first.

 

Indigo Spa InSPArational Speaker: Michelle Poitier

“We need advocates when we can’t connect to our own inner strength.” – Michelle Poitier

Hilton Head Health’s Indigo Spa InSPArational Speaker for February, Michelle Poitier​, shared a snippet of her life’s journey during her lecture, “The Power of You”.  She spoke openly and personally about: how she’s a “surviror”; why and how she became an advocate for  survivors of domestic & sexual abuse and homelessness among female veterans, and those battling Post Traumatic Stress Disorder (PTSD); and more.

MPoitier1 e1424441439441 281x300 Indigo Spa InSPArational Speaker: Michelle Poitier

 

“What’s within you is stronger than what’s in your way.” – No Barriers Warriors

 

Her journey and what she’s learned along the way is truly inspiring.  Her “The Power of You” Lecture was filled with empowering words, endearing life experiences and so much more. Below we’ve shared a brief interview following her lecture where Michelle shared a little about herself and how she was able to connect her journey to Hilton Head Health Guests’ journeys.

 

Explain who you are and what do you do?

Why is it important?

How were you able to connect with Hilton Head Health Guests?

 

10 Tips to Fight Fatigue

sleep deprived1 e1424283775175 10 Tips to Fight Fatigue

If you’re anything like me, that extra cup of coffee just isn’t doing the trick these days. The effort it takes getting out of bed in the morning feels like the same effort needed to run a marathon. Mustering motivation to get to the gym is like trying to get water from a dry well.  Winter fatigue has kicked in and the cold weather has us weary. Our physical and psychological energy seems dried up. Of course fatigue is not limited to the winter months but, boy oh boy, February seems never-ending.  So how can we put vitality back in our lives and a spring in our step? Here are a few healthy tricks for fighting fatigue:

  1. Hydrate: Fatigue can be a sign of dehydration. Your body needs lots of water to perform well so ramp up your water intake.
  2. Nap: It goes without saying that a good night’s rest is essential when fighting fatigue. However, a short 20-30 minute nap is also a great energy booster. Napping can be the perfect reset button for both mental and physical fatigue.
  3. Move: Limit the time you sit down. Sedentary behavior, like sitting at your desk or watching television, helps to promote fatigue.
  4. Move More: Research shows that a moderate, consistent workout just three days a week can provide a significant increase in energy.
  5. Laugh:Studies have found that 15 minutes of laughing has the same physiological effect of two hours of sleep. So hit a local comedy club, rent a funny movie or watch silly YouTube videos.
  6. Massage: Fatigue can be a result of chronic stress and worry. Massage simultaneously increases circulation and relaxes the central nervous system. Thus, it gets your blood circulating and reduces stress. (Try the Indigo Spa at Hilton Head Health).
  7. Oatmeal: Lindsay Martin, RD at Hilton Head Health, recommends having a complex carbohydrate for breakfast, like oatmeal, with a piece of fruit or nuts. Complex carbs offer slower energy release and keep you energized longer.
  8. Tea: Lindsay also suggests using herbal teas to boost your energy.  Find a tea that has a nice punch such as passion fruit or ginger.
  9. Fish:Omega-3 oils, found in many fish, may also boost alertness as well as quicken mental reaction. Studies have shown that eating fish can make people feel more vigorous.
  10. Vacation: There’s nothing like a short vacation for an energy reboot. A warm climate will help you refuel on vitamin D from the sun, heightening both your spirits and your energy.

What works for you to prevent fatigue?

 

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