Move It Monday and Fitness Interview

Hi Blog Friends,

It’s Move It Monday so let’s do this. I’ve got a few tips here for you and then I want to share the Interview that Yvette from Priorhouse invited me to do in December. Thank you again Yvette. She has a wonderful site so please do visit her.

I know a lot of you started out gangbusters with a plan on January 4th. Take note, I didn’t say January 1st because I’ve been in the industry too long to know that ain’t gonna happen unless you have exercise in place already. If you are one of the few that started, kuddos to you! We all know the best time to start is NOW but if you are like most people I know, you really won’t start until February and workout equipment becomes a coat rack soon enough. Don’t let that happen to you!

Start Today January 11th with some easy steps. The junk outta be almost gone and if it isn’t freeze it if you trust yourself not to go digging in after it or THROW IT OUT!!!!

If you need your why (we all need one~ soul search). Your why has to be deeper and truly imortant to you, to keep you motivated.

Here are 5 reasons you need to get to it:

1. WEIGHT CONTROL: Helps to lose fat and build muscle

2. KEEPS YOU HEALTHY: boosts your immune function

3. ENERGY: boosts serotonin levels and oxygen flow

4. MENTAL HEALTH: Mood Booster, sleep better, stress relief

5. LONG-TERM HEALTH: Lowers cholesterol, heart function etc.

Here’s your beginning workout for the year.

Ready or Not: Here we go!

This is easy peasy so you’ll have NO EXCUSES not to Move It!

Get your workout shoes on, dust them off an walk to the mailbox and back. Go a little further 3- 4 days a week and gradually work towards daily walks. Work your way up to 30 minutes in the next couple of weeks. Too cold to walk outside? Jog or walk in place, go up and down the stairs, turn on a video, go to one of my Youtubes or anyone elses for that matter and start with 10 min and build up from there.

Ignore my make shift music and wrong yoga terminology. Ollie my yogini Cat doesn’t miss a workout, so sorry in advance. Let et me clarify my favorite blogger. You are all amazing and an intricate part of my day and my favs, He just happens to makes me laugh more than anyone which I appreciate during these crazy times. God knows we laughter right now. Don’t miss our collaboration on Fri-Yay Funday!

Ready to take it to the next level?

Follow the workout Bombay Ficus put out last week that is great and requires No Equipment.
It’s AWESOME and I’m going to use it next week when I start back to teaching. Thank you for sharing it with us.

Interview with Cindy Georgakas @ Uniquely Fit (Ideas for ending 2020 with Zest)

Good Morning Readers,

Today I want to share the Priorhouse Interview with blogger Cindy Georgakas.

How did this interview come about? I met Cindy when she was featured on Kally’s Middle Me and was inspired by her positive energy. The other thing that stood out was how she has been in the health and fitness area since the 1980s.  This level of expertise and understanding of the human body is impressive. She also brings joy to the blogosphere.

My favorite post from Cindy’s blog (so far) is “I’ve got your back” with some excellent tips for spine/posture health, sitting tips, and helpful stretches. 

Interview: 

Cindy, Thanks so much for saying yes to an interview. Can you tell us some of your history and what you do?

Thank you so much for inviting me, Yvette. It is my pleasure to be here.

I am a Fitness and Life Coach, Personal Trainer, Group Ex Teacher teaching Yoga and bootcamp, Craniosacral and Massage Therapist, Reiki Master, and a Music-as-Medicine Facilitator.  I also have a team of therapists and teachers that generally work with me, but due to Covid, we are on hold with that piece of our practice. 

Whew…. You might be asking, “How does one person do all of those things?”  

The short answer is that when you have been doing this work for as long as I have, diverse pathways continue to emerge and you trust and then go where you are called.  I’ve been in the field for 35+ years (that makes me sound a little younger, lol), and I have been regularly practicing right here in Woodside, California (40 miles south of San Francisco) where I was born.

My blog, Uniquely Fit, was born out of my passion for fitness with the premise that every person is unique, different, and each individual’s needs must be honored. Life is meant to be shared and I hope that my blog posts provide some pearls of wisdom and Aha! moments that give meaning to your day; perhaps a chuckle, something to ponder, growth, light, insight, and joy.

***

Cindy, An interesting thing I took away from your interview on Middle Me was how you started your coaching and health/fitness practice around the same time as Jane Fonda. This stood out to me because the first aerobics class I ever did was with a Jane Fonda cassette tape in 1987 – which started with something like –   “You want to have your running shoes on because you won’t want to stop and put them on during the session.” – and lines like, “Get those knees up there.” – haha – So reading that parallel life connection with Jane Fonda was cool. How does your career parallel to her stuff and anything else you want to expound on with this – ?

Interesting question, Yvette – and first, that is such a fun Jane Fonda memory! 

 I wasn’t an activist or actor like Jane Fonda, but I did perform in a dance comedy group in San Francisco in my 20’s for a few years before opening my studio.  As a Recreational Therapist who struggled with my weight, I saw this as a tremendous opportunity to open when Jane Fonda opened hers. I shared her love of fitness and dance and staying in shape, which is what we had in common.  Her studio was  in S.F. and I opened mine about 20 minutes south of the city in San Mateo, Ca. Fitness studios were popping up all over our area at the time. Classes were one hour consisting of a warm up, waist work, arms, aerobics, gloor, abdominals, legs, hips, thighs and buttocks ending with a stretch cool down. We used those same lines, “knees up”, ”reach”, “higher”, “squeeze.”  We also had a lot of “whoo hoos” and cheering to keep everyone motivated while using mostly body weight and dance moves.  Those were fun days and I employed the BEST instructors.  

Then.. I’m front and center doing the splits, Note the fro and perm with leg warmers in the day. My mom is behind me second from the right. My mom is my biggest fan!
Now: Dyed my hair when all my kids turned out blonde

Cindy, do you have any tips for the readers on balancing work and family life?

Yes, indeed!

  • Take good care of yourself first and foremost, which is easier said than done.
  • Remember you are not Superwoman or Superman. You are human and you need time for yourself as well.
  • Make a schedule and stick to it and plan in time for the unexpected, much the same way as having a money fund for an unexpected event.
  • Create a support network as it takes a village to stay strong and fortified.  My mom and step dad were AMAZING parts of my support system! Before I decided to get pregnant again, I would ask my mom, “Are you ready for another grandbaby?”  Without her, I would NEVER have had more children.  Now my mothers asks, “When is someone going to get married and have kids so I can be a Great Grandma?” Also, I was fortunate to have a career that allowed me to adapt my hours to my kids’ schedule and I had an incredibly supportive husband; he was as hands on as I was while raising our kids.
Teaching Pre and Postnatal Exercise Classes with my daughter Blair

Those are great tips and what spoke to me was the reminder that we are not Superwoman or Superman. In today’s culture, we tend to put so many demands on our schedule – busy-busy, go-do – and many forget to rest and decompress. Cindy, can you share wisdom from a life lesson?

I had owned a fitness studio for two years and we started out gang busters in 1981 when we opened.  We built it out with beautiful wood floating floors, with electrifying graphics in red and purple, and we had the very best team of teachers – who I trained along with a consultant I hired.

A few staff members in the studio

Our location was marginal and I say that to emphasize, Location is EVERYTHING.  If you haven’t heard the famous saying, it is “Location, Location, Location” and in the brick and mortar business world it is everything.  I wanted to be in Burlingame, just 10 minutes away, which was perfect but I couldn’t get building permits etc.

I was young and naive and had a great following, but we started out with six classes a day, which was way too much with overhead costs.  I ended up giving a lot of free classes and one thing I learned is that people need to value what you give them.

Note Prices then 1 class 5.00 Prices Now: 15-30 per class

Cindy, I know what you mean about “not valuing” free things. Sometimes free means “disregard.”  For example, we once heard about a community center that had people tossing free, entire hamburgers and full drinks into the trash. Rather than giving those items away for free, they started to charge a quarter for hamburgers and drinks, and there was less waste.

Yes. When something is free, people usually do not value it.  Also, at that time, I had my first baby and my commitment and time constraints started shifting. As instructors didn’t show up, I had to get certified in more and more classes to assure the show would go on, which was stressful.  We were in the red and struggling. The writing was on the wall but this was my first baby, so it was tough to let it go. Finally, we decided to sell the business, which was heartbreaking – but the business was unsustainable.    It turned out that the new owners ran an illegitimate massage parlor, which we had no idea about until they were paddy-wagoned out a year later.

At the time, the whole thing was devastating but it turned out to be the best thing ever and the increase of income was insurmountable.  Traveling to people’s homes and them coming to me, was much more lucrative without the overhead of a storefront business.

The Glory Girls (No Guts No Glory) in Home Studio Now

As the 2020 year is winding down and some folks might be thinking about health goals for the coming year -do you have health and wellness tips to offer?

I would say:

  • Don’t wait for 2021 to start, DO IT NOW.
  • Take small steps to build habits and instill more long lasting health benefits.
  • Do some kind of activity daily for a min 30 min.  Aim for an hour but if you can’t do that, do 10 minute increments. Cardiovascular activity is important for your heart health. Think walk, run, bike, dance etc.
  • Do some kind of strength training either with your own body weight or small or medium to large weights 2-3 days a week, and do stretching everyday if possible.
  • Meditate or do some breathework daily. I love Yoga and Tai Chi because they are moving meditation.  I also like to do a daily sitting practice of about 15 minutes to train myself to do nothing, which is no easy feat.
  • Music and chanting are also wonderful gifts for the soul.

***

And where on your blog should they go for more information if they wanted to connect with you?

I blog monthly about fitness on my blog site and add videos.

Please feel free to visit me there at uniquelyfitblog.com

My website is uniquelyfit.net and I continually add new fitness and yoga videos on Youtube:

Thank you so much for your time here at Priorhouse blog.

Thank you, again, Yvette, for inviting me to be featured on your invaluable site.

As a Health and Wellness Professional, I am inspired daily by my clients and friends who continue to inspire me to be my best self! One of my favorite parts of blogging is sharing thoughts openly and candidly in support.

To all readers, Remember that “Life is Not a Dress Rehearsal” so do not put off what you want most for what you want now.

Many Blessings,

Cindy

***

My top takeaway was Cindy’s call to action. 

Her reminder to NOT put off what you want most and the advice to not wait for 2021 to start is something to consider. Start some new habits “maybe this week” and don’t wait until “after the holidays.” 

Start something today.

End 2020 with some Zest.

Sometimes our health and wellness needs have to be addressed right now – no matter what the season.  Maybe pick one thing from the list of suggestions and get moving – like do some breathe work – try meditating – or start following Cindy’s blog for some ideas – and especially be sure to check out her “Fri-Yay… Funday!!!”

And this short YouTube wvideo will give you some ideas for giving your body a lift right now – 15 minutes of an investment in you:

  • Okay- Any notes for Cindy regarding what she shared? 
  • Any photos from the post stand out to you? 
  • Any plans for your health and wellness goals for 2020 – maybe something to start this week?? 
  • Or any tips you have for ways we can end 2020 with some zest? 

Thanks so much for visiting today and please remember to like (if you do of course), comment and or share. So much appreciation!

❤️

Cindy

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Yogini-Tree

The day was beautiful and still, with not a cloud in the sky.  3 of my 4 children were visiting.  One reading in a chair, 2 walking down the hall and I was in the kitchen where our patio door opens to our deck, where my daughter sat.  I feel peaceful when we’re all together under one roof and savor these moments.  Gone are the days of worrying what time they will be home and if they’re alright, if they were late. Keeping track of their whereabouts was always a worry which comes with the territory of parenting and is truly an illusion, since we can’t really protect them from life’s bumps and  traumas, as much as we would like to. I was enjoying this quiet moment with all of them and there is something so comforting and satisfying inside of me, when we’re all together, and I treasure this feeling of contentment that envelops me.

From the near distance we all began to hear this slow cracking sound that continued to get louder and louder and then there was a loud whooshing sound and we all stopped in our tracks, as we heard a thud.  My daughter Blair, stood quickly witnessing our Stonehenge Pine fall to the ground. This tree is about 50 ft tall with a trunk diameter of about 15 ft. and a canopy of 150 ft. My tree man tells me that it is a very sought after tree.  When I look it up, none of the trees that I see, quite look like this one.  They are fast growing and it is probably about 50 years old.  Reading more, I’m finding some Pine trees are as old as the Bronze age, living 5,000 years and others like perhaps this one, has a lifespan of 50 years.  That’s a little scary because we have about 3 more and if anyone happens to be under it when it falls, let’s just say, heaven awaits them.

Almost every week in yoga class we do Tree Pose;  the sanskrit name is Vrikshana, वृक्षासन:
Vrksa meaning tree and Asana meaning pose. The pronunciation broken down is Vrik-Shah-suh-nuh. 

We do tree pose because it helps us root into the ground and anchor us to mother earth, where we draw nourishment from the rich soil beneath us and grow our roots of connection to our ancestors, carbon from which we are made of, and the healing microbes. We reach our branches up to the sky, so we may connect to the heavens and anchor between both spheres of the universe.  Like our homes, our feet and connection with the ground is our foundation and vital  so we have a solid base for utmost balance, giving us the ability to stand firm in our truths. In this way, when the world spins around us we can come back to center,  keeping our Drishti (a focused gaze of concentration) allowing us to tune into ourselves and not lose ourselves by the noise of the outside world. 

We all fall down, that is part of life.  It is the getting back up that is important which is why I love tree pose so much.  Often, we sway in class, challenging our proprioception (where we are in space), so we can increase our ability to stand tall and not be thrown off center, no matter what is thrown at us.  The election is one of those times that comes to mind.  We can’t control the outcome and no matter what happens, or what camp we are in, we will need to keep our own sense of ourselves, so we don’t get swallowed up and allow it to consume us. We aren’t in charge and trusting that there is a governing higher power helps see us through. Love is always the way no matter what forces try to tell us otherwise.

Sometimes as much as we try to get up, we wobble and fall but keep trying to stand on one leg, and other times, we just fall to the ground and get back up and try again.

But what happens when we can’t get up, like my Pine tree?  Then what?  I have been grappling with this concept for the last 2 weeks since it happened.  What is the lesson then?  The tree has had it’s day and it is not resurrecting anytime soon, and it will take time for it to decompose and return to the earth.  Other parts will be cut and used to warm us in winter, still others to build benches with and garden chairs but it will never be as it once was. Nor will we.

What if we surrendered to the fall and held ourselves lovingly and kindly giving ourselves as much time as we needed, instead of rushing ourselves to get up? We die a little everyday and by remembering that, we can remember to live this day fully embodied in presence and awareness. It’s not always easy, tears are shed, pain is revealed, wounds burst open, but that’s ok. That’s part of life and part of letting go, so we can rebuild.  What if we allowed the earth to feed us and we left parts of ourselves as gifts to the soil and drew strength from our ancestors that came before us, that lay deep below the surface.  Could we just give ourselves permission to hibernate, heal and grow before forcing ourselves upright, giving ourselves the time we need, before we re-emerge again; stronger, healthier, brighter, with no race to the finish line?

We’re going to be ok no matter what happens, so be the reflection of the love that you are and stand on solid footing no matter where you land or how things go in life. Grow with the flow.

Keep growing your leaves to the light and together we shall be the beacons and lead the way to better days ahead.  

This is a song that Summer Jasmine Brady madeup at my Music as Medicine Training.

Our Roots Go Down, Down, Down, Deeper than the Earth

Our Leaves Go Up, Up, Up, Higher than the Sky

Our Hearts Go Out, Out, Out, Deeper than the Sea

And the Music, Never Ends.

Thanks so much for reading, liking (if you do of course), commenting and or sharing. Life is meant to be shared and I am so grateful to be sharing it with all of you!

Have a wonderful week ahead.

❤️

Cindy

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Lean in and Vote!

LEAN TO THE LEFT

LEAN TO THE RIGHT

STAND UP

SIT DOWN

FIGHT, FIGHT, FIGHT

AND VOTE, VOTE, VOTE!!!

The election reminds me of this cheer we used to shout on the sidelines at games, growing up when I was a cheerleader. Now, more than other we need to Stand Up and Do Our Part. Never let our tongues diffuse into anger and separation; No one wins that way. It’s tough right now when we have never seen such lies, deception, Covid, brutality etc. But we must persevere and be the change we want to see in the world, so human kindness can restore the broken desparity of inhumanity and do our part to show up and vote. That we can do. I will admit that it’s not easy to stand in silence right now and I need to do better at being tolerant instead of being on a rant. But if you lean too far right be careful what wish for.

Here is a picture of me and one of my best friends Sue Pratt, in grade school.

Me & Sue at a school rally at our Alma Mater, Westmoor High School in 1970


Vote like your life depended on it……says Michelle Obama. It does!

Lean in and Vote!


Happy Hump Day!

❤️

Cindy

Thank you so much for reading and as always, like (if you do or course, comment and or share). I am humbly grateful for your time and read!

Photo by cottonbro on Pexels.com

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Star Dust Fri-Yay Fun-Day

Today I’ll sprinkle Star Dust in my coffee and eat my cheerios.

I’ll wear my bat woman cape for extra protection and put my touch stone in my pocket.

I’ll move slow instead of hitting the ground running and I’ll treat me as good as I do my animals.

I’ll wear my purple top because when you are old and wise, you wear purple, or so they say.

I’ll climb back in bed and do my cat cow and sleep the day away.

I’ll forget my routine for a change and break free; turn off my devices and listen to music and play my ukulele.

I’ll start my day with chocolate and end with chocolate with a cherry on top and maybe I’ll even watch a movie for a change.

I’ll hide from the phone and play hookie for the day and wait for the fog to go away and the light to fill my soul.

I’ll turn up the music loud and dance like a rock star.

I’ll swim naked in the pool and and head to the hot tub by moon light.

I’ll drink champagne to celebrate the fact that I got up, and the earth blessed me another day.

I’ll take in Vitamin D from the sun.

I’ll sing under the moonlight and thank the planets and the stars in the galaxy for a spectacular show and Star Dust they blessed me with.

Tinker Bell sends her fairy dust and is ready to come out to play!

Tinker Bell's Pixie Dust -Black Background | Tinkerbell, Pixie dust, Fairy  art

But now there are bills to pay, animals to feed and clients to see.

Have a really great Friday and weekend and be kind to yourself because if you aren’t who will be?!!!!!

Do you have any fun plans real or imagined?

Thanks for reading and liking (if you do of course, comment and or share.)

Star Dust of Love, Laughter and Joy,

❤️

Cindy

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JUST DO IT!!!!

Your body like your mind is your temple.  Moving allows it to come to life freeing restrictions, creating new neural paths in the center of your brain, heart and belly. Feel the wind beneath your wings and Sweat drip down your face, as you get stronger everyday! – Cindy


I know a lot of you have umpteen reasons why you can’t get yourself to workout either because of time limitations, it doesn’t seem necessary, or inertia sets in making it difficult to put it into action.  Some of you suffer from injuries or pain, depression etc. so I get how difficult it can be, really I do, but can I tell you a secret?

You Can’t Afford NOT to Work Out! 

It’s vital to your health. There are so many forms of working out so you can be as creative as you can imagine and make it your own. 

Still need a reason?  

I will send my bodyguard over to “snap” you into shape if I have to. LOL

Hunter (in the back) and his Sister DeNali our viscious Guard Dogs….. LOL


One of the biggest mistakes people make is waiting until they have time for a full hour workout and then doing nothing because they don’t think minutes count.  

Well, guess what?  They do!!! Minutes count and making them part of your daily routine and sneaking them in adds up and makes a difference.  

If you have an hour by all means, do it…. Walk, bike, do yoga, lift weights, dance etc.  But if you don’t;  put the music on for 10 min and dance or go for a quick walk, when you get off the couch, do some squats or stretch, do a few core exercises, etc. Do that 3 times through the day and you have 30 min. under your belt. 6 x’s 60 min.  

WOW… Right?!!!! Never again tell me you don’t have time.

Why Workout?  

  1. It’s vital for your General health;  moving toxins and getting the blood flowing, it lowers blood pressure, moves lymph, reduces insulin levels thus helping with diabetes. 
  2. It gets your cardiovascular system going which is good for your heart, lowers your pulse rate so your heart doesn’t have to work as hard. You lose weight and burn more calories keeping your BMI and waist circumference to an optimal level.
  3. It Elevates your mood:  Serotonin is released which is the hormone that aids in brain function and feeling good  which wards off depression and anxiety and hey, we all need that especially right now.
  4. It is good for memory and Alzheimer’s:  A head Dr. From Stanford Hospital did a talk and he referenced the 4 most important things to help stave off Alzheimer’s.

The 4 most Important things to help Alzheimer’s are:

1. Exercise

2.  Exercise

3.  Exercise

4.   A healthy Diet and optimal weight 

       Yes, more beneficial than crossword puzzles and music which are of course good too.

5. It strengthens your bones and is good for Bone Density

6. Your skin looks healthier. 

Don’t Have a Gym? 

Well, most of us don’t but you do have a body which is heavier than any weight you can lift so 

KISS………!

Keep it Simple Stupid.

What you need for your You’re home Gym:

Shoes:  that’s all you need for walking

A mat: for exercises and stretching

Free weights: if you want them

Bands:

Besides which it’s Covid free and I don’t know about you but I’m not heading anywhere near a gym except my own right now.

My Training room that serves as a Yoga studio, Gym and meditation room
You can just use your own body weight or some balls, bands and free weights.


People think because I’m in the business, it’s easy to do but the truth is,  it isn’t and I don’t always love it but I have reaped the benefits of all of the above so I prioritize it in my life and just do it like Nike tells us.  I hate advertising but I do love that saying they coined so well.  I also know variety is important to the body and brain so I mix things up.  If you want your body to change you have to mix it up. 

This is NOT necessary but hey I see clients but they usually become Coat Racks

How much Exercise do we actually need a day?

Here are the Guidelines most all fitness professionals agree with along with the CDC agree on

  • Moderate-Intensity Aerobic activity. Get at least 150 minutes of moderate aerobic activity every week.
  • Vigorous-Intensity Aerobic activity. Get at least 75 minutes of vigorous aerobic activity every week.
  • An equivalent mix of moderate and vigorous intensity aerobic training.
  • Strength training. Do strength training exercises for all major muscle groups on 2 or more days a week that work on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

I like to break this down into weekly segments of 30 min a day but you can do whatever suits your schedule best.

To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming.  The RPE is the rate of perceived exertion that you personally determine similar to the pain scale.  Each of us have our own personal level we must listen to.

The Break Down:

Break this down to 5 times a week of 30 min walks. Or whatever distribution of time that suits your schedule best.

Strength Training for 2-3 days or 5 days with splits.  If you are limited on time this is a great way to divide your training.  

If you are short on time and it works better for you to split your routine into several short workouts throughout the day, do it! Any exercise is better than none! Don’t worry that you won’t burn as many calories or get good results. 

Stretching is vital to do in some form or another.  Yoga is my go to.

Circuit train which gets your cardio in as well as your strength and cuts your workout time down considerably:  30 min is equal to a

Examples of this are:

CrossFit – Designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. Combines many forms of exercise, high intensity.

Circuit stations training – Circuits are made up of exercise for a determined period of time, followed directly by rest or active recovery.

Tabata – a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

H.I.I.T. – As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.

My Personal Workout Schedule:

I walk an hour about 4 days a week and 1 time a week an hour and a half

Yoga for 30 min 3-4 days a week and an hour 1 time a week Circuit train 2 times a week.

Strength Training:  2 times a week

Daily Meditation: 15- 20 minutes

Tai Chi and Qigong 3-4 days a week 20 min. 

My Favorite Workout

My favorite workout is integrating a warm up of about 5 minutes, mixing in Yoga and Strength with light weights and ending with a meditation.  This way I integrate everything that is needed in a work out in the most efficient use of my time.

Here is a 40 minute sample workout that you can and should try out yourself.

Remember to stretch and drink plenty of water.

JUST DO IT and please let me know how it goes.  

Stay Fit, Have Fun, Be the Light and Be Strong!

You’ve Got This! 

Love,

Cindy

Thanks for Reading and please remember to like (if you do of course), comment and or share. I truly appreciate your precious time and support.

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