SHOP UBB

Reducing Your Alcohol Cravings

Craving certain substances is not a matter of corrupt morals or weak wills. It is often a series of learned behaviors and body chemistry.[i] Something as simple as a genetic background can predict potential alcohol problems. For instance, people from Middle East background have been using alcohol for over 2,000 years. As a sharp contrast, some groups of people, such as the Inuit or Eskimo have been exposed to alcohol and refined starches for less than 100 years. Their bodies have not had the thousands of years to adapt to a substance that is largely foreign to them. (Before you dismiss me as a racist, read on.)

Some people may lack a certain enzyme (such as acetaldehyde dehydrogenase) to break down the harmful effects of alcohol. Others can process large amounts of alcohol without (immediate) ill effects. As the saying goes, “One man’s meat is another man’s poison.” Alcoholics physically process alcohol differently than non-alcoholics.

HOW THE BODY BREAKS DOWN ALCOHOL[ii]

The alcoholic’s system converts alcohol to acetaldehyde twice as fast as a Non-Alcoholic and then is twice as slow to process the acetaldehyde into acetic acid (vinegar). The alcoholic gets a faster happy “high” feeling than the non- alcoholic, but retains the poisonous by-product (acetaldehyde) longer.

Hence, alcoholism tends to be higher than average among some ethnic groups such as the Irish and American Indian. These groups of people tend to have high amounts of acetaldehyde producing enzymes and low amounts of acetaldehyde-destroying enzymes.

Certain medical conditions can also influence the tendency towards alcohol (and cigarette or sugar cravings). Researcher Joan Mathews Larson explains that most alcoholic patients also suffer from the following medical conditions:[iii]

Vitamin/mineral deficiency
Hypothyroidism
Hypoglycemia
Food and chemical allergies
Candida-related complex

Generally speaking and from my own personal experience, an unhealthy body will tend to crave alcohol, tobacco and sugar more than a healthy body.

NONALCOHOLIC CHEMISTRY

Someone who drinks normally or has a nonalcoholic chemistry will tend to get tipsy quickly. Their bodies will also rapidly process alcohol to get it out of their bodies.
The person with an alcohol intolerant, nonalcoholic chemistry type lacks certain liver enzymes to process alcohol. These people just get sick when drinking.
The people who are hypoglycemic nonalcoholic will react to the alcohol as a refined carbohydrate. They go into a form of hypoglycemic reaction. In other words, these types of non-alcoholics will act drunk from the low blood sugar.

ALCOHOLIC CHEMISTRY

THIQ/ADH Alcoholic Chemistry makes the drinker feel great when drinking alcohol. In the 1970’s, a Texan researcher, Virginia Davis observed opiates in the brains of autopsied skid row alcoholics. It appeared that these very-low income alcoholics were affording expensive drugs. However, it turned out that they did not have to buy the drugs. Their own brains were naturally producing heroin-like substances from the break down of alcohol. These self-made opiates are called THIQs (Tetrahydroisoquinolines). (Talk about a “cheap high.”) These THIQs not only gave the drinker an opium-like high, but also stopped the user’s brain from producing natural pain-killers: endorphins. These alcoholics can actually perform better physically and mentally while drinking than when sober. A good example is the hard-drinking doctor played by Alec Baldwin in the movie, Malice.

I witnessed this condition during my younger “partying” years. I once was having several drinks with an oil rigger buddy while playing a computer reflex game. The more that I drank, the slower that my reflexes were. The more that my friend drank, the faster he reflexes became. This was not just my imagination, as the computer recorded our response times. My drinking buddy was actually becoming faster the longer that he played and drank.

Next of the alcoholic types are those who are allergy addicted. (My former situation.) Often this allergy is to grains. Illinois researcher, Herbert Karolus, M.D. found that most of the 422 alcoholics who he had studied had allergies to wheat and rye. These two grains are the basis of most distilled liquors. The same can be said for corn as some people feel unwell when they drink certain types of (corn-based) beer. Yet, these same people are less affected by rice-based beers such as Michelob© or Budweiser©.

Allergic reactions go beyond drunkenness. They can cause hives, diarrhea, headaches and mood swings. Usually the first experience with the alcohol (or food), the person will feel ill. Unfortunately, they may be trained to “not to waste,” drink and eat what is cheap and convenient” or conform to what peers are drinking and eating. Consequently, their bodies learn to adapt.

The body often reacts to allergic substances by protecting the body against pain with its own natural narcotics: endorphins. The alcohol or food substance, like sugar or chocolate, often causes an exhilarated feeling as the body is actually defending itself against the poison. This often makes the allergic person feel good initially (like a good adrenalin rush often does). But, when the defensive mechanisms slow down and the body is attempting to clean out the offending substance, the person can go into withdrawal symptoms of fatigue, confusion and mild depression. Rather than let the “poison” clean out, the quickest relief is from more of the offending allergic food. For example, during a hay fever attack, I have actually had temporary relief from eating small amounts of wheat-based bread.

Alcohol acts this way with the alcoholic allergic biochemical type. Withdrawals (hangovers) can be painful, so more drinking will post pone the pain. Much the same happens with tobacco and sugar.

The allergic alcoholic is unlike the IIADH/THIQ alcoholic, whose natural enzymes allow them tolerate large amounts of alcohol with few behavioral changes and hangovers. Instead, the allergic drinker tends to be a binge drinker who experiences mood swings, anger, depression and hangovers.

Aside from food allergies, one should be aware of environmental allergies. According to clinical ecologists, certain sensitive people will get intoxicated or high from fumes such as gasoline, cleaning solvents and formaldehyde. While working as a photocopier technician, I used to get groggy and nauseous from the chemicals used and found some relief from drinking beer.

If this sounds far fetched, take note of the number of heavy drinkers who work around with gasoline, paint and other industrial fume-producing products. (An alcoholic relative used to work with propane.) The solution to this problem can be as simple as changing careers, jobs or job sites. For instance, an allergy-prone janitor might find relief by switching from an industrial site to a banking site.

The last alcoholic body chemistry is Linoleic Acid (Omega-6 Essential Fatty Acid) Deficient Chemistry. Some alcoholics with backgrounds that are Welsh, Irish, Scottish Scandinavian or Native American will tend to have a history of depression as well as eczema, cystic fibrosis, premenstrual syndrome, diabetes, irritable bowel syndrome or breast disease. The problem is often an inability to handle certain EFAs (essential fatty acids), which refers to a specific group of fats and oils.

In a normal body, EFAs are converted into certain hormones such as PGE1 (prostaglandin E1). PGE1 assists the brain in preventing depression, convulsions and hyper-excitability. In these EFA deficient people, alcohol will activate the PGE1 hormone, within the brain, to immediately lift depression. This happens at the cost of depleting this particular brain’s meager supply of PGE1. So, rather than feeding the brain its needed EFAs, the alcohol (and certain drugs) depletes the brain’s supply and sinks the person into deeper depression. It is kind of like running a car without an alternator to charge the battery. Without a constant supply of electricity, the car drains and eventually kills the battery.

To minimize alcohol damage, you have to slow down its absorption and quickly rebuild the body with nutrients and rest. Sometimes a drink of alcohol will bring on a boost of energy. This is just the adrenalin glands trying to fight off a poison in the body. This adrenalin “buzz” might feel accelerating, but it is burning up the body’s energy reserves. After the high wears off, with most drinkers, there is a drop in energy. Often the drinker will need another boost and take another drink. During the hangover stage, the drinker will usually crave sweets. This is usually due to dehydration and low blood sugar. Without replenishing nutrients and rest, the body slips into exhaustion and sometimes depression.

The reason why alcohol leads to depression is due to the destruction of vitamins C and B vitamins which are needed to transmit brain pulses. Alcohol also depletes zinc, vitamin A and protein. Therefore, to minimize the dangerous effects of alcohol, it is necessary to take extra amounts of the nutrients that protect and repair nerve damage caused by alcohol. I cover recovery strategies in the next article and my newsletters at www.2ndwindbodyscience.com

Reducing Your Alcohol Cravings / Author: Doug

Occupation: Health and Fitness Consultant
Doug Setter holds a Bachelor’s of Human Ecology. He has served as a paratrooper and U.N. Peacekeeper, completed 5 full marathons, climbed Mt. Rainier and is the author of Stomach Flattening and One Less Victim. He instructs fitness, muscle-gain, weight-loss, “stomach flattening” and kick-boxing. He currently manages 2nd Wind Body Science at www.2ndwindbodyscience.com and can be reached at doug@2ndwindbodyscience.com
http://www.2ndwindbodyscience.com

• Comments Off

Nutrition and Diet

Nutrition

Nutrition is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. It is the intake of food, considered in relation to the body’s dietary needs. Nutrition is one matter that takes a backseat with lifestyle enthusiasts around the world. In its basic sense, nutrition refers to the intake of nourishment; specifically the fluids and fuels we need to survive.

Diet and Fiber

Dietary fiber consists mainly of cellulose that is indigestible because we do not have enzymes to digest it. Dietary sources of protein include meats, eggs, grains, legumes, and dairy products such as milk and cheese. Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. Dietary Guidelines for Americans, published jointly by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), provides advice about how good dietary habits for people aged 2 years and older can promote health and reduce risk for major chronic diseases. While pizza really can’t be a staple part of a healthy diet, you can make healthier pizzas that are lower in fat, higher in fiber and actually offer some good nutrition by choosing whole grain crusts and lots of vegetables. Poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis. In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favorable compared to monotonous diets based on processed foods. Fruits and vegetables are rich in dietary fiber.

Importance of dietary fiber:
- Provides bulk to the intestinal contents.
- Stimulates peristalsis (rhythmic muscular contractions passing along the digestive tract).

Lack of dietary fiber in the diet leads to constipation (failure to pass motions). Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing animals, who have a particularly high requirement. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate.

Nutritional Supplements

Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in “iodized” salt. Sodium is not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food. Supplements containing vitamins or dietary minerals are recognized by the Codex Alimentarius Commission (the United Nations’ highest authority on food standards) as a category of food. Supplements, most especially anti-oxidants, can help our body keep toxins to a minimum. Supplementation with both single vitamins and vitamin mixtures have been studied in children with Down syndrome. Supplemental L-Tyrosine has been studied as an athletic enhancement aid and in the treatment of depression, drug dependence, narcolepsy, Parkinson’s, Alzheimer’s, phenylketonuria, and many other conditions.

Nutritional maintenance

For normal cellular maintenance, growth, and division, the free radicals must be sufficiently neutralized by antioxidant compounds, some produced by the body with adequate precursors (glutathione, Vitamin C in most animals) and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Most fatty acids are non-essential, meaning the body can produce them as needed, however, at least two fatty acids are essential and must be consumed in the diet. Because different types and amounts of food eaten/absorbed affect insulin, glucagon and other hormones to varying degrees, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet therefore determine health implications in relation to essential fatty acids.

The author makes an attempt to provide valuable guidance and information to the reader through this article which focuses on the need for a healthy dietary lifestyle. A healthy diet is not achieved without adequate nutrition, so badly lacking in our current life style and eating habits. The nutritional supplements fills in the gap to provide that missing ingredients. For interesting information on dieting programs, please visit the author’s blog at http://dieting4weightloss.com/Blog/
A highly recommended website for all your nutritional and weight loss requirements is:
http://www.uvs.isagenix.com

Nutrition and Diet / Author: Unni

• Comments Off

Lean Muscle Through Better Sleep

As a private soldier, I made a point of sleeping (and eating) every chance that I got. Naps were gold. Precious commodities, grabbed at every opportunity. I needed the energy for our training exercises as well as our late-night shenanigans.

Fitness-wise, the extra sleep improved my strength phenomenally. By hitting the sack a half hour earlier every night and grabbing a 20 minute power nap during lunch hour, I noticed faster progress in weight training and running. This was after years of guzzling protein drinks and trying every gimmick under the sun as a teenager. It was not until I learned the soldier’s trick of snoozing anywhere that I gained 10 pounds of muscle within a few months.

With full-time careers and families, it is difficult to get the needed sleep and most people forget that you can actually catch up on sleep. It is kind of like missing food. Just as you can re-gain lost muscle tissue from starvation, you can regain lost energy from sleep loss. As a private soldier, (a private single soldier at that), it was pretty simple to grab that extra “rack time.”

Moving up to into management positions, having a family and studying does cut into the needed sleep. Often we become unaware of the problem until our health fails us. Sometimes it takes a bit of self-evaluation to get back on board.

Realize that sleep is when we recharge our batteries and let our minds sort out the events of the day. Sleep builds the immune system, builds muscle and burns fat.
To get a good night’s sleep:
• Get a good firm bed. Where you spend a third of your life deserves a better investment than the type of car that you drive.
• If travelling or living outdoors, take the extra few minutes preparing your sleeping site. Dig the small ditch around your hooch, put up the mosquito net, secure your hooch or insulate yourself from the cold ground. A few hours of sound sleep always beat out several hours of disturbed sleep.
• Avoid eating sugar before bedtime. I know you have to eat when you have to eat, but sugar will interfere with your body’s ability to repair itself during sleep. Taken within an hour and a half of sleep, sugar impedes the body’s growth hormone. Body builders take note.
• Try to wind down before bedtime. Some reading or a hot shower beats out horror movies and heavy metal music.
• Avoid alcohol and caffeine. Sources of caffeine include black and green teas, colas and chocolate. Alcohol might help some people sleep, but they almost always wake up in the middle of the night.
• Try to get to sleep before midnight.

How much is enough sleep? Most experts say between 6 and 9 hours. Some people survive well on 6 to 7 hours, while professional athletes need more. In the army, I was required to run on less than 3 hours a night (or less). But, we were performing mostly labour-intensive work such as digging trenches. Mental work is another story. I found this out the hard way while attending university. You really need the extra sleep for your brain to function properly. When I took a student loan and cut back my part-time work, my school marks increased dramatically. Students and part-time students, take note.

Sign up for my newsletter and I will share with you health, fitness and self-defence tips that work. www.2ndwindbodyscience.com

Lean Muscle Through Better Sleep / Author: Doug

Occupation: Health and Fitness Consultant
Doug Setter holds a Bachelor’s of Human Ecology. He has served as a paratrooper and U.N. Peacekeeper, completed 5 full marathons, climbed Mt. Rainier and is the author of Stomach Flattening and One Less Victim. He instructs fitness, muscle-gain, weight-loss, “stomach flattening” and kick-boxing. He currently manages 2nd Wind Body Science at www.2ndwindbodyscience.com and can be reached at doug@2ndwindbodyscience.com

• Comments Off

Sequencing for a Flatter Stomach

Before I learned of the following technique, I used to train my gut muscles randomly, without any strategy. Then a friend from a national cycling team, taught me this sequence of: working the obliques, the lower and then upper abdominals.

Although I found that I was exhausted the first few times (and somewhat embarrassed), I had fast results within four weeks. And even though I was training by running and kick-boxing five days a week, I was only training my abdominals once a week, using this system. Within three weeks, I was seeing better results and had a faster recovery time.

You should only have to do this routine three times per week.

The following routine is very basic, simple and most effective when you work out the abdominal groups in the sequence I have provided here:

First, work the obliques. As these are the body’s stabilizers, they will tend to assist the other abdominal groups during an abdominal workout. You will want to tire them out so that the other abdominal groups get more work. Side-to-side movements, such as leg-overs will work this area.

Next, work the lower abdominal muscles. As body builders, athletes and formerly pregnant women can tell you, this is a soft area of the body that is difficult to strengthen. Movements such as leg raises will work this area. Again, you want this area pre-fatigued so that you can really work the next stage.

Now work the crunch for the upper abdominals. With the other abdominal groups already fatigued, the upper abdominals have to take on most of the workload. This is like most of a rowing team suddenly stopping and leaving two members to keep rowing. The upper abdominals get far more work than if they were cruising along with the rest of the abdominal “crew.”

For optimum training, there should be no more than three seconds in between exercises. Otherwise, each subsequent group of abdominal muscles will recover and end up “sharing the load” with the other abdominal groups. This means less work and less results. It is better to do less repetitions, with NO rests in between, than perform more repetitions, but have long rests in between sets. The no rest method means more work for each set of muscle groups, but also superior results in less time.

If you are a beginner, start with one set of 3-5 repetitions of each movement and work your way up to three sets of 20. Then, and only then, should you increase the difficulty of the exercise. Remember that the objective here is to improve your life, not shorten it.

If you already have an abdominal routine, try to perform it following this sequence. That is, first do your oblique exercises (side bends, jackknifes, twists) second, do your lower abdominals (hanging leg raises, frog kicks, reverse crunches) and finally, the upper abdominal exercises (crunches, pull-down crunches, machine crunches). If you are doing several sets of each exercise, try instead to follow the mentioned sequence, rest for a minute and then do the sequence again. You might find yourself tiring out much quicker than with a standard routine of three sets of each exercise.

For further Stomach Flattening tips, check out our website at:

http://www.2ndwindbodyscience.com

Sequencing for a Flatter Stomach / Author: Doug

Occupation: Health and Fitness Consultant
Doug Setter holds a Bachelor’s of Human Ecology. He has served as a paratrooper and U.N. Peacekeeper, completed 5 full marathons, climbed Mt. Rainier and is the author of Stomach Flattening and One Less Victim. He instructs fitness, muscle-gain, weight-loss, “stomach flattening” and kick-boxing. He currently manages 2nd Wind Body Science at www.2ndwindbodyscience.com and can be reached at doug@2ndwindbodyscience.com
http://www.2ndwindbodyscience.com

• Comments Off

How to Ignore all Your Negative Thoughts and Start an Exercise Program

Everyone has some kind of excuse for why they can’t exercise, but yet complain about being out of shape, being tired, and being fat! Nine out of ten of my obese patients rate pain, in some body part, as one of their top three excuses why they can’t possibly exercise on a regular basis. In fact, for most patients that excuse is #2, right after the incredibly popular “I don’t have time.”

Top Excuses:
1. “I don’t have time”: I have a full-time medical practice, three young children, and a thriving writing/speaking side venture; but I still find time to run at least 30 miles a week and go to the gym for a weight workout twice a week. If I can find the time, so can most people. It’s a matter of priorities and wasted time.

2. “I’m too tired to exercise”: Don’t even try this excuse on me. I pack more in a day than almost anyone else I know, but I don’t know who won “American Idol” or who is on “The Apprentice.” I use my time wisely and go to bed early without the time vampire of the television sucking the life out of me. The hardest part of any workout is the first 3 steps out of bed or out the door. You are tired because you don’t exercise and you use useful energy on nonsense.

3. “I can’t find an exercise program I enjoy”: Let’s dispel this other very common excuse. So what! Believe me, there are many mornings I don’t enjoy running at all. That’s why the IPod was invented. Miraculously, you can convince your body you are reading a book, newspaper, or listening to the radio or your favorite music. Find a distraction on those days when the last thing you want to do is exercise. A great one is to go the gym and people watch. The diversity of people will crack you up! No one said exercise is supposed to be enjoyable, but after a few weeks of regular cardiovascular challenge, it does become more fun. Vary your programs, get a trainer, or try a group fitness class and be social. Do something…anything! Being out of shape, sweating your butt off, looking like you are about to croak any minute isn’t fun for anyone; but that will only improve with consistency! Not excuses!

4. “My arthritis/injury/something hurts when I exercise”: If you are over the age of 35 and are like most Americans - Fat, you have been putting abnormal stress on many body parts for a long time; pain is going to happen when you start an exercise program. There is a difference between good pain and bad pain. If you truly have arthritis, your only hope of continuing to move is to exercise. Joints that are damaged and are not regularly exercised will stiffen and eventually become virtually unusable. Work through your discomfort and the other side is much more enjoyable. Follow some simple tips to get through your pain and start on the road to cardiovascular fitness.

So how do I start an exercise program when I am lazy, fat, tired, time-short and in pain? Good question. Here are a few tips to get you started and on the way to better health:

1. Start slowly. The biggest mistake most people make is too much, too soon, and too fast. The next day you often can’t move at all and it will be even harder to convince yourself to move at all.

2. Do not bite off more than you can chew. Little bits count! Gradually increase your time and separate segments with recovery walking or stretching. Try 15 minutes total the first day, broken into 5 minute segments separated by a one minute rest. Add no more than one more segment each day. For runners, we use the golden rule of not adding more than 10% more mileage every week. Your goal should be 45 minutes of cardiovascular exercise at least 5 days a week. Rome was not built in a day. Gradually work up to this goal.

3. Go at your own speed. Just because your friend can run an 8 minute mile doesn’t mean that is even realistic for you. I try to preach perceived exertion. That means getting your heart rate up to where you break a sweat, but still can carry on a conversation. This litmus test will not allow you to over do it when your competitive drive kicks in.

4. Warm up! Take a few minutes to warm up prior to exercising and warm down afterwards. Warm muscles don’t hurt as much as cold ones and are less likely to get injured. Wear extra clothing to keep your muscles warm if the environment is too cool. I tell all my runners to walk for at least 5 minutes, then stretch, then start running.

5. Vary your program. We all get bored and your muscles and joints will thank you for varying your routine. The older I get, the more I have to work on core strengthening and resistance training to keep my body in shape. Running alone just doesn’t do it. Once a week, try something you never have done before. Take a group fitness class, do yoga, try a spin class, try a new route for your walk. Variety really is the spice of life!

6. Listen to your body. There will be days that your body says “easy does it.” Listen to it. A great way to keep in tune is to wear a heart rate monitor. These help you stay in your zones and not over do it. You will be amazed how some days you can go forever and some days you have 15 good minutes and then you are done. It is more important to walk around the block every day than to try to climb Mount Everest all in one day!

7. Get rid of your negative self-talk. We are our own worst enemies. I have been at 18 miles in a marathon and that little voice in my head is saying “why are we doing this? What made you think you could run 26.2 miles at this pace at your age?” Block it out. Have a mantra like “I have put lots mileage in the bank and I’m just withdrawing it today” or “I can do anything through Christ who strengthens me” or one of my favorites “I can puke when I’m done.” Sing a song, talk to a friend, or just keep telling yourself positive thoughts. The negative ones will only hold you back and make you miserable.

8. Use your imagination. Picture your ideal self, at your ideal weight, in that dress that has not fit in years. Then picture how you are going to get there!

9. Set yourself up for success! What do I mean by this? Go buy the proper equipment, get new shoes, a snazzy new work out outfit and make a plan. If you have no idea what you are doing, hire a trainer or coach. The money is well spent if you have a good trainer to point you in the right direction. Make a schedule and force yourself to stick to it. Exercise is not some thing you just get around to. My program is scheduled and can’t be missed unless the excuse is good enough to miss an important meeting or a dentist appointment (building is on fire, child throwing up, car accident, etc.). Consistency is the key. Make it a habit, especially on the days you don’t feel like it!

10. Talk to your doctor. Get a physical and talk to your doctor about what restrictions they feel should be put on your program. Ask for their help. Most doctors are thrilled that their patients are attempting to exercise and are very willing to help! I make sure my patients are in the right shoes, have realistic plans, and don’t need some biomechanical help or physical therapy to help them get started.

Just do it! I may sound like a commercial, but it is good advice. Today should be the last day you try to use lame excuses to continue being fat, tired and a cardiac risk! Write down you excuses. When you look at them on paper, you realize most are ridiculous and can be overcome. Starting an exercise program can be a monumental challenge, but we are all up to it! I guarantee you will thank me in a few months when you are closer to your ideal self than you thought possible!

Dr Marybeth Crane is a board certified podiatric foot and ankle surgeon specializing in sports medicine. Your feet should last a lifetime! For more foot health tips, a copy of her FREE BOOK and doctor-approved foot care products, visit her website or read her blog. Your body will thank you for it!

How to Ignore all Your Negative Thoughts and Start an Exercise Program / Author: Dr. Marybeth Crane

• Comments Off