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HIGH DESERT HEART INSTITUTE LANDMARK STUDY DEMONSTRATES L-ARGININE’S HEART BENEFITS In 2009 the High Desert Heart Institute (HDHI), in Victorville, California, concluded a comprehensive clinical study of ProArgi-9+. “The most comprehensive human clinical study ever conducted on a nutritional supplement.” Dr. Siva Arunasalam is the founder and attending cardiologist at HDHI. He is an affiliate of Cedars-Sinai of Los Angeles and internationally respected for superior care of high-risk heart patients. ABOUT THE STUDY PARTICIPANTS For this study 33 high-risk heart failure patients were selected. All patients in the study had reached the end of what medical science could do for them. They were at maximum drug levels, maximum supplemental oxygen and maximum therapy. 60% of these patients were on the heart-transplant list. In 1998 the Nobel Prize of Medicine was awarded to 3 American scientist for their work investigating the effects of nitric oxide(NO), as well as how I-arginine was central to, the enhanced production of NO in the body. “There was nothing else for us to try, we had tried everything with these patients. All patients showed a tremendous improvement in many, many objective data points that only can be attributed to ProArgi9” – Dr. Siva Arunasalam To scientifically measure the effects of ProArgi9 plus every patient received extensive diagnostic testing for 13 weeks producing almost 7000 points of data. Each patient was given two servings of ProArgi9 plus in the morning and two in the evening. The results of the 90 day study were far more significant than anyone expected. Many of the patients were able to resume normal lives and the quality of life for all patients had improved dramatically. Full results of the study using ProArgi9 plus are currently being written up for publication in medical journals. SHOP NOW POWERFUL INGREDIENTS WORK TOGETHER TO SUPPORT YOUR HEART. L-ARGININE is a vital amino acid that is best known for its cardiovascular benefits. In the body, I-arginine is converted into nitric oxide, which helps to reduce stress on the heart, improve circulation, and enhance overall function. ProArgi-9+ contains 5,000 mg of pharmaceutical grade I-arginine. L-CITRULLINE is an amino acid that is metabolized to yield more I-arginine. which in turn generates additional nitric oxide. RESVERATROL, or red wine extract. is high in antioxidants, anthocyanins, and polyphenols, which help support the heart by reducing LDL oxidation VITAMIN D3 enhances the body’s ability to absorb calcium, helping to ensure that adequate amounts of calcium are supplied to the skeletal system and to reduce excessive calcium levels in the blood-an important component to cardiovascular health. OTHER IMPORTANT INGREDIENTS: Folic Acid Pomegranate D-Ribose Vitamins 86, 812, and K2 CLINICALLY PROVEN “Numerous studies have shown the cardiovascular benefits of I-arginine; however, human studies show that the unique combination of ingredients in the ProArgi-9+ formula enhance the effects of I-arginine within the body in several ways.” DR. MATTHEW TRIPP GOOD HEALTH BEGINS WITH A STRONG HEART. The heart is the most important muscle in the human body When functioning properly, this life-sustaining organ delivers vital nutrients to the body’s vast network of cells, tissues, and organs. ProArgi-9+ has been formulated to support the heart and provide a variety of heart-focused benefits. REDUCED LDL CHOLESTEROL OXIDATION Studies have confirmed that the unique combination of ingredients found in ProArgi-9+ do indeed potently inhibit myeloperoxidase (a problematic enzyme that obstructs nitric oxide), and helps to reduce the oxidation of LDL cholesterol. RAPID INCREASE OF NITRIC OXIDE ProArgi-9+ is the highest quality I-arginine supple­ment in the world. The body converts I-arginine into nitric oxide, the powerful molecule that supports the arteries, enhances blood flow, and supports muscle, heart, and central nervous system function. While I-arginine alone gradually increases the body’s nitric oxide levels, studies have proven that these levels are more rapidly and significantly increased by the complete ProArgi-9+ formula. PROARGl-9 BENEFITS: • Helps relax arterial walls • Supports overall gut and cardiovascular health • Helps maintain already normal blood sugar levels • Enhances blood flow to muscles and vital organs • May aid in decreasing body fat and building muscle mass • Helps maintain healthy blood pressure levels • Delivers a pure, potent blend of ingredients in an easy-to-drink mix

Fiber-rich carbohydrates are a critical part of any diet, providing satiety, energy, and flavor to most meals. Rice, one of the most popular staple crops around the world, is often a go-to source of carbohydrates, but quinoa follows closely behind. Still, is one grain actually more nutritious than the other? Health benefits of rice. Broadly judging the health benefits of rice can be difficult since there are so many varieties: white, brown, wild, jasmine, basmati, the list goes on. In general, though, the author of Eat Your Vitamins and registered dietitian nutritionist Mascha Davis, MPH, RDN, says all types of rice can fit into a healthy diet. "Our bodies run on carbohydrates, and rice is an excellent way to meet your energy needs," she tells mbg. Speaking of energy: White rice is a great option to eat before endurance exercise. "Simple carbs without a lot of extra insoluble fiber are the way to go the night before a race," Amy Shah, M.D., previously told mbg. Carbs with soluble fiber are harder to digest and may lead to an upset stomach during intense or prolonged exercise. More nutritionally dense options for everyday eating include brown rice and black rice. "Black rice is one of the healthiest rice varieties, due in part to all the powerful antioxidants and phytonutrients (think the more intense the color, the higher in health-promoting nutrients)," certified culinary nutritionist and cookbook author Leah Vanderveldt writes for mbg. "It also contains fiber, iron, and copper along with protein." How to use it: You can enjoy rice on its own or as a side to a protein like chicken, salmon, or tofu (here: a Japanese chef's guide to making the perfect rice). Davis also likes pairing rice with Asian-inspired meals, like congee or sushi. CHECK OUT THIS VIDEO FROM DR. DeSilva! Health benefits of quinoa. Quinoa is actually a seed that acts like a grain when it's cooked, says certified dietitian and nutritionist Isabel Smith, R.D., CDN. While there are a few varieties (white, red, black, and tricolor), their nutritional value is relatively similar. "It's gluten-free, high in protein, and contains nutrients like vitamin B, fiber, and various minerals (iron, calcium, zinc, and magnesium, to name a few) that boast a myriad of health benefits," Smith writes. Registered dietitian Nour Zibdeh, M.S., RDN, calls quinoa one of the healthiest carbohydrates for blood sugar because of its high-protein and fiber content. Those nutrients also make it one of the best for boosting fullness and satiety, she adds. How to use it: "Quinoa is great for things like grain bowls, salads, and even a breakfast porridge," Davis says. It can also be used as a substitute for rice in most dishes or served as a side. Quinoa vs. brown rice nutrition. While rice and quinoa can both be part of a healthy diet, the nutritional benefits of quinoa are slightly greater: Quinoa is higher in protein than brown rice (8 grams compared to 3) and also high in fiber (5 grams compared to 1), says Ginger Hultin, RDN, spokesperson for the Academy of Nutrition and Dietetics. These nutritional components make quinoa more filling and better for blood sugar balance, Davis explains. The takeaway. Though quinoa is a seed and rice is a grain, the two have a similar starchy flavor and fluffy texture and can often be used interchangeably in dishes. This makes it relatively easy to swap quinoa in place of rice. While they have similar nutrition profiles, overall quinoa has higher amounts of protein, fiber, as well as vitamins and minerals. This article originally published on mindbodygreen.com

Do you have a family member living in an assisted living facility or in a nursing home? Do you have someone in your life, who is simply stuck indoors more of the time, right now, due to either the cold weather or the pandemic? The gift of movement could be the most perfect holiday gift to share with them! As a registered yoga teacher, part of my holiday gift for senior citizens stuck indoors, without social visits is providing FREE yoga, mindfulness, and movement activity time on-demand, through video. My hope is to share joy, through body movement and breath work, and to remind these folks they are valued, loved, and important. If you're looking for a supportive chair routine, give this one a try. I focus on strengthening and lengthening the entire body, without getting out of one's chair. (Repeat 2x for a challenge.) Enjoy!

Do you have a family member living in an assisted living facility or in a nursing home? Do you have someone in your life, who is simply stuck indoors more of the time, right now, due to either the cold weather or the pandemic? The gift of movement could be the most perfect holiday gift to share with them! As a registered yoga teacher, part of my holiday gift for senior citizens stuck indoors, without social visits is providing FREE yoga, mindfulness, and movement activity time on-demand, through video. My hope is to share joy, through body movement and breath work, and to remind these folks they are valued, loved, and important. If you're looking for a supportive chair routine, give this one a try. I focus on lengthening the entire body and major joint rotation, without getting out of one's chair. (Repeat 2x for a challenge.) Enjoy!

As PART ONE of an original TV series with Tiffany Hendra, she interviews Derrick DeSilva, Jr. M.D. about making and reaching small attainable goals for better wellness. In this episode, she asks Dr. DeSilva all about "Grounding" and the science behind the physical benefits. WATCH MORE #SOTHRIVE WITH TIFFANY HENDRA What is Grounding or Earthing? "Grounding" or "Earthing" is the physical act of walking barefoot on the earth, reconnecting the human body with the energy naturally present in the ground. Scientific studies suggest tremendous therapeutic benefits behind this simple act that can help with all sorts of inflammatory conditions and chronic pain with it's anti-inflammatory effect. Dr. Stephen Sinatra Explains the Science: The Health Benefits of Grounding The two dozen or so completed studies on grounding have proven beyond any doubt that becoming grounded has significant positive effects on our physiology and heart health. Grounding’s many physical benefits—particularly those that lead to a healthy heart—include: A decrease in inflammation and an improvement or elimination of the symptoms associated with many inflammation-related disorders, including heart disease. Lowered stress and increased calmness in the body by moderating heart rate variability, nervous system activity, and stress hormone secretion. Improved efficiency of the cardiovascular, respiratory, circulatory, and nervous systems. A reduction in chronic pain. But perhaps one of the most powerful benefits of grounding is how it helps reduce blood pressure. As many of you know, high blood pressure is caused by something called “hyperviscosity,” which means your blood is thick and sticky and moves slowly through your circulatory system. In other words, your blood is thick like ketchup, and that feeds the inflammation process that damages arteries, boosts blood pressure, and increases the risk of blood clots. Instead of being like ketchup, you want your blood to flow like red wine, smoothly and easily. That’s where grounding comes in. By altering the electrical “charge” of your blood, Earthing helps to improve its flow and viscosity, reducing blood pressure. It also lowers blood pressure naturally by discharging stress, which is another factor that can drive up blood pressure. The Earth’s surface contains a limitless number of free electrons that are continually replenished through solar radiation and lightning strikes; your body naturally absorbs these particles when you make physical contact with the ground. In the body, these electrons have an anti-inflammatory effect because they reduce the free-radical activity that causes inflammation and chronic pain. (If you remember your high school science, electrons are negatively charged. Inflammation-causing free radicals are positively charged, which means the additional free electrons neutralize the free radicals.) The energy of the free electrons gained through grounding also helps keep your body’s innate electrical circuitry properly balanced. All of these effects of grounding are extremely beneficial to heart health. Without a regular connection to the Earth, people can develop what I call an electron deficiency. In turn, this can lead to imbalances in the body and potentially to significant health problems. For example, chronic inflammation—which is increasingly being identified as the cause of many chronic diseases, including heart disease, cancer, diabetes, and autoimmune disorders—may be a result of a lack of connectedness. Fortunately, the connection can be easily restored by regularly practicing grounding—either by going barefoot outside or sitting or lying on special conductive devices (such as pads for the floor or bed) that are plugged into grounded standard three-pronged electrical outlets. Read The Full Article originally Published on Healthy Directions.com

Tiffany Hendra for ELLA Inspires Magazine www.ellainspires.com/tiffany from 'ELLA Inspires (December 2020)' Cultivating Courage I was born and raised in a lower middle-class town on the East side of Houston, TX; my younger sister and I were born to two hard working ‘salt-of-the-earth’ parents. When I think back to my childhood and where I grew up, many mixed emotions arise. But ultimately, I feel a deep sense of gratitude. My folks were high school sweethearts, got married at the age of 20, had me at the age of 21, and are still married today. My statuesque mom, with model cheekbones, is from a Czechoslovakian background and aptly called ‘Rocki.’ She truly is the ‘rock’ of our family! My dad, Glen, was born in Japan to an American soldier and Japanese mother and they moved to Texas when he was 5. My first home was in a trailer park, complete with a tire swing and plenty of yard to run around in. It was the perfect setting for this precocious little tomboy. It was not in my nature to sit still long and I wanted to be outdoors exploring, playing with bugs, or playing sports with the boys. Channelview was a small town mixed with a suburbia feel where everyone knew everyone. Back then people smoked, chewed tobacco, drank beer, but went to church every single Sunday. FAITH My mom worked as the church secretary throughout our childhood. Much of our family activities revolved around the church and varied from summer camps to learning the piano. I even led a youth group band and attempted to sing on occasion. (Now, I definitely leave the singing to my hubby! Not my strong suit.) My heart is full of gratitude for the humble beginnings and for the deep sense of faith my mother instilled in us early on. Regardless of my exciting global adventures, I always remember and appreciate where I came from. Like everyone, I faced challenges as a child, but I choose to focus on the wonder and magical moments of my childhood. For years, I played the victim and blamed everyone else for my circumstances. As Dr. Dyer said, ‘Change the way you look at things and the things you look at change.’ Aside from instilling faith, my parents instilled a strong work ethic in me, for which I am immensely grateful. My parents retired a few years ago and it’s mind-blowing that my dad worked at the same place for 44 years. My mom worked at the church for about 15 years then was at her next job for 25 years. That’s unheard of these days! My mom would wake up an hour before my dad to read her Bible, drink her coffee and apply her makeup to start the day peacefully. The importance of a morning routine is something I have adopted as an adult and share with my coaching clients and community. I rarely heard my parents complain about having to work and can’t remember my dad ever taking any sick days. It’s in my DNA to work hard and had the entrepreneurial spirit early on. As a teen, I loved babysitting for all the families in our church. At the age of 14, I started my first little business creating signs and T-shirt logos for small companies. Later, I was awarded an art scholarship to attend college; then two years later I was given the opportunity to travel through modeling. I grabbed my passport and jumped on the plane with an inner confidence that travel and seeing the world would be my university! A LEGACY OF CREATIVITY Slumber parties at either grandma’s house were the absolute highlight of my childhood! We never ever had a babysitter. It was such a blessing to live only ten minutes from both diverse sets of grandparents. Hannah, my Japanese grandmother we lovingly called Memaw, would make us the most unique combinations of foods. Even though she filled her sushi rolls with bologna, Kraft cheese and cucumber slices, we still dipped them in soy sauce and ate them with chop sticks. She was a tiny thing; weighing only about 85 lbs and standing 5’ tall. She wanted so desperately to be Texan that she always wore a pair of Wranglers. Back in Japan, Memaw was a megatalented seamstress and designer. She would create us the most beautiful eyelet Easter dresses and taught me how to use a sewing machine. Going to her house on the weekends sparked such creativity in all the cousins. We were all girls so we would help her in her garden, play in her makeup, learn to cook, clunk around in her special occasion heels and she even taught us origami. I can remember always wanting to play ‘school’ in Memaw’s guest bedroom with my sister and cousins, but I always had to be the teacher. I would create worksheets for them to fill out then I would grade them. I’m sure my cousins hated it, but they would appease me! It’s so interesting that a huge part of my life’s work now is about being a teacher. Now, I encourage my clients who are feeling ‘stuck’ to reflect on the things that lit them up when they were little. It’s crucial to our well-being and empowering as an adult to continue nurturing our inner ‘little girl.’ My other grandmother, Betty Jo, was a tall, loud, opinionated, and sarcastic woman who was never seen without a cigarette between her Estee Lauder fuchsia painted nails. She was #soextra, yet multi-faceted and multi-talented! Grandma had an extraordinary green thumb and made an art out of growing African Violets. She was also a talented knitter and all the women in our family have at least one beautiful tablecloth, blanket, or shawl knitted by her. I’m giggling as I write this; reminiscing on our sleep overs, playing Uno at her kitchen table, watching her wave away her cigarette smoke. She had an old green parrot named Johnny who talked up a storm and sounded just like my Grandma. You didn’t know if it was her calling you from the other side of the house or if it was the bird. I’m positive I got my obsession with road trips, bold jewelry and bright colors from her! At the age of 8, Grandma Betty Jo took me on my first out of state road trip through Louisiana and Mississippi. Seems like it was yesterday sitting with her in the French Quarter eating beignets with powdered sugar all over my face. That trip opened my young eyes to the greater world beyond my small town and sparked my passion for travel. I knew one day I had to eat beignets in Paris. We have a legacy of creativity, artistry, exploration, imagination, cooking, and appreciation for nature in our family. Memaw Hannah and Grandma Betty Jo truly shaped the woman I am today, and I am so appreciative for having strong matriarchs pave my way. She was a disciplined, nurturing athlete that wore pink floral dresses and stood boldly in her feminine power. Aside from admiring my mom and both of my grandmothers, one of the first mentors I looked up to was my basketball and cheerleading coach, Bonnie. She was an independent, striking, tall, brunette with a wicked sense of humor. I spent my first two years of high school at our church’s private school where Bonnie was a teacher and coach. Bonnie spoke life into me and listened to whatI had to say. At those important teenage years, I’m so grateful I had a mentor and coach who saw me and heard me. One summer, Bonnie drove a van full of giggling cheerleaders from Houston to Dallas for our big NCA cheerleading camp. I will never forget how she made our small-town, private school squad, feel like we were as important as the big public school cheer teams. She made sure we all had the cutest matching practice outfits for each day of camp. Now, as I mentor women, it’s my deepest intention to always make them feel important, to feel seen and heard. Around 15, my mom allowed me to enter a model search at the local mall. A mall model search sounds so cliché, but it was my path; Neal Hamil, the head of the modeling agency in Houston, hand-picked me out of the bunch and signed me. Immediately, I began working for local Houston newspapers, catalogs and commercials. My mom would have to drive me all over town for castings and bookings. I loved every second until a scout from a Japanese agency said that although they liked my Eurasian look, I was too tan and my thighs were too big and muscular. That was the beginning of my journey with body dysmorphia which led to several years of disordered eating. A once confident child quickly became a young woman with an internal battle of low self-esteem. Then, my junior year of high school, the battle became even more destructive. My small private high school closed so I had to attend a much larger public school. I was a #fishoutofwater. One Friday night, after a football game, I was sexually assaulted by a football player. Let’s call it was it is -- rape. Being the perfectionistic ‘good girl’ that I was, I buried it and kept it all a secret until I was 31 years old. After that, self-loathing and low self-esteem became my new ‘modus operandi’ and set me on a path to becoming a chameleon and disconnecting from my true nature. Wearing this metaphorical mask ensured I appeared ‘perfect’ externally to the world of modeling, but internally I was slowly dying. Not only was I an actress on the job, but I began to put on an act in real life. I felt shame, anger, confusion, which led to abusing alcohol in order to numb myself; which eventually led to drugs. This church youth group leader quickly down spiraled into someone she no longer recognized. My modeling career was both a blessing and a burden. I had this deep drive to see the world and get out of my small town and modeling was the vehicle for that dream. It’s such a gift to have been around the world several times over. I may have never had the opportunity to see the Eiffel tower, hike the German Alps, drive on the autobahn, shop in Singapore, and snorkel with Manta Rays in Belize. When I booked a gelato commercial in Milan (which we filmed in a gorgeous Italian Castle in Lake Como), it fueled my acting bug even more and set my sights on moving to Hollywood. Quickly, I landed one of the best agents, booked prestigious modeling gigs, and fell into TV hosting. Hosting was not something I had ever thought of, but it came easy to me because I was self-deprecating, quick witted, and could improv. When you are running from yourself and the pain of feeling validated by your looks, you become a pro at keeping the trauma buried, numbing it, and staying extremely busy. I was always either in the gym, on a photo shoot, television production set, or a club on the Sunset Strip. I was over-worked, exercising too much, starving, binge- purging, dating toxic men, and abusing drugs and alcohol. The once artistic, free spirited little girl was committing a slow suicide. I was becoming addicted to opiates and mixing the pills (or crushing the pills and snorting them) with alcohol on a daily basis. That secret I had buried could no longer stay hidden or it was going to kill me. Then in the Spring of 2002, at the age of 31, it all came crashing down on a bathroom floor in West Hollywood. That night, I had to get high just to go to the movies with friends. Afterward, alone in my apartment, a horrific pain came over my stomach like a 100 hot daggers. I saw stars and couldn’t breathe. The sweat wouldn’t stop pouring from my limp body! I blacked out and woke up with my face against the cool tile of the bathroom. Not knowing how long I was out, when I came to the first thing I thought was ‘I do not want to die on this old, dirty bathroom floor. This cannot be the way I go out!’ I prayed for the first time in over a decade. One simple prayer, God, please don’t let me die. I began to weep and felt a peace come over me, but my stomach was still cramping. I thought about calling a girlfriend but didn’t want to bother anyone so late. This dark ‘rock bottom’ moment was a gift; not only was I reintroduced to myself, but God also met me on that floor. This is when my long heroes journey began. It was time to surrender, to figure out who I was again, and to nurture that girl. It was time to reconnect to my Higher Power and honor that presence in my life. Now, what was I going to do with this second chance I had been given? It was time to get off that bathroom floor and commit to doing some hard work. I remain a ‘work in progress.’ While I am perfectly imperfect, I no longer live in the prison of buried shame. This is my deep desire for all women to experience and live in that freedom! The Entertainer Being in front of the camera, photography or video, has always been something that came natural to me. I admit-- I was a total ham! (Well, actually --- I am STILL a ham.) Thinking back, it probably all started really young because my dad had a nice Canon camera and we weren’t shy about wanting him to take our pic. When I was 14, my first boyfriend was an aspiring photographer and was always taking my photos. We would create “sets” and I would style myself to look like the latest Elle or Vogue magazine cover. I became obsessed with magazines and still collect them to this day! There are boxes in my parent’s attic filled with magazines from my teen years. Actually, as a graphic artist in college, my goal was to move to NYC and work for a magazine. I was destined to be in the ads and photos, not design them. I so admire Edith, the founder and editor of ELLA InspiresMagazine, because it takes tremendous work to create this piece of art in book form month after month. THE SPOTLIGHT There are so many pros and cons to living in the spotlight, but I choose to view it as an opportunity to use my voice to help those who feel they don’t have a voice and share my journey and platform for inspiring others. It wasn’t until my experience with Real Housewives of Dallas, that I truly learned BOTH the destructive power of being under a microscope and the wonderful opportunities it can bring. One of the aspects I find the most difficult is people wanting and expecting so much from you, your time and attention. As an empath and former people pleaser, I’ve had to learn the power of healthy boundary setting and unapologetically saying ‘no.’ For my spiritual and mental health, I have set ‘no phone zone’ timeframes for myself on the weekends and evenings. But I am destined to do what I do, and it all comes with some sacrifice. The negatives are part of it, so I choose not to really see them as negatives at this point. I’m an open book and choose to share my life in order to be a billboard for God’s love so when you ‘put it all out there’ -- you’ve got to expect there will be some backlash and resistance. In the past, I wanted everyone to like me and was addicted to approval. But now there is a greater purpose for being in the spotlight and I embrace all of it - the good, the bad, the ugly, the blessings and the burdens. Ali Brown, my wise business mentor and friend, once told me that when you stand for your beliefs and use your voice there will be people who won’t like it. This sounds counterintuitive, but she said to celebrate your haters because it’s proof you are on the right track and taking a stand for something. The Life Coach As a women’s empowerment life coach, I help women take their power back in areas where they lack confidence, feel stuck, powerless and misaligned with their true nature overall. My company, The Coaching Sanctuary™ is beginning its third year, but my coaching journey really started when I created my YouTube Channel, Sanctuary of Style, in 2010; we’ll call it a ‘side hustle’ while I continued focusing on my television hosting career. My YouTube subscribers started asking if they could hire me to help them with their confidence, low self-esteem and mindset. Then in 2014, when we moved to Dallas, I was asked constantly for advice starting a YouTube Channel or how to start a career in TV hosting. My popular live ‘Rock The Camera’ workshop was born and is now serving women globally as a digital course! TCS combines mindset techniques, spiritual modalities, on-camera confidence, brand building strategies, and overall life coaching. For a while, I shelved my dream of being on another big TV show and graduating my YouTube Channel into a network show. To our surprise, only 6 months after moving to Dallas, I was asked to audition for a reality show about mission-driven, philanthropic women. At the time, it only had a working title of “How To Make It In Dallas” and once we completed filming, we were named RHOD. It was beyond wild to leave Hollywood to come home to Texas and book the biggest show of my career! We can shelve a dream for a while, but never give up on it! Now, I’m excited to announce that I am the host and producer of my own show called #SOTHRIVE with Tiffany Hendra on a powerful new platform called MyWellnessByNature.com. This show embodies all the aspects of body, mind and spirit wellness that I’ve leaned on my journey and currently practice. It’s all with an intention to contribute in a greater capacity and use all my gifts and talents to help heal the world! Expand in love, abundance, and success as I inspire others around me to do the same. Recently, a client told me she has worked with various therapists, counselors and coaches over the years, but what she feels that I provide that is completely different and unique is a real, raw, genuine spiritual foundation in our partnership.(I call my clients “coaching partners”) She mentioned after each session she feels truly inspired, motivated, equipped with a strategy and more deeply aligned with God and her own truth. I say that God is our “Head Coach” and I pray with my clients before each session and really never do my life’s work alone. It is all divinely driven! Regardless of their spiritual or religious beliefs, I’ve never had a client who did not want to pray when I offered it. Another aspect that makes my brand unique is that I have lived through most of the challenges with which I help women. Women trust me because I’ve lived through it and have done the work to empower myself in those areas. Walking my talk and leading by example are core principles I do my very best to live by all day every day. I’m not always on point, but I owe it to my partnerships. I must SHOW UP! SPIRITUAL DAUGHTERS Another wise business coach called herself a “multi-passionate” entrepreneur which gave me permission to follow that path. For years, I thought I had to close the door on one career path in order to do another when I actually thrive expressing myself in all the areas I love. For instance, when I was a model, young girls asked me to teach them, but I had always heard that “those who can’t, teach” or “jack of all trades, master of none”. Then, when I was asked to teach people TV hosting, that haunting negative mindset blocked me again. This ego-driven train of thought finally shifted once I started on my spiritual journey and learned the path to true fulfillment was being of service. Also, unleashing my natural gift of teaching opened up a whole different side of me that was nurturing and motherly. We do not have our own biological children, but I’m able to pour into many spiritual daughters. Had I stayed stuck in ego, I would still be un-fulfilled; I never would have met the many women out there whom I have coached. A huge aspect of my coaching business is mentorship. I am part coach, teacher and mentor empowering women who are already in business and those who want to start, especially the next generation. I would say my coaching clients are a 60/40 split between women in their late 20s to early 30s and women older than me in their 50s. Again, leading by example is extremely important to me so as I walk my talk and build my brand with authenticity and visibility -- it inspires the woman looking in under my brand umbrella to do the same through coaching or mentoring. The cornerstone of my social media platforms and private Facebook Group is to provide free mentorship to women who may not have the budget to work with me privately. Carving out time to mentor young women who want to follow in your footsteps is one of the most rewarding ways to give back! If you are a young woman who needs a mentor, find someone who is doing what you want to do and shares the same values. Glean from them, model after them, be curious, speak up, and ask a TON of questions! BELIEVE IN YOURSELF AND YOUR ABILITIES Belief in yourself and your abilities is vital to starting your own business! When you are getting resistance from friends and family members, it’s important to advocate for yourself. Knowing your ‘why’ as you set out in business is also crucial to keep you motivated when times get tough for you as an entrepreneur. I remember when I started my YouTube Channel: I had absolutely no idea how hard it was going to be. There were no influencers teaching you how to start a channel like today! I flew by the seat of my Spanx but the thing that kept me going was my ‘why.’ I had made a commitment to myself and to the subscribers to show up each week with a new video. (What was I thinking???) But, I learned that the ‘know, like, and trust factor’ MUST be established in order to be a successful brand and business. COMMITMENT, CONSISTENCY, & COURAGE You must have the 3 C’s -- Commitment, Consistency and the Courage to start and keep going! As I graduated the channel into a coaching business, I had stamina and my ‘never give up’ muscle had developed a bit. It took me a hot minute to actually step in and launch a full-time coaching business that had been a side hustle for a long time. I knew the dedication, grit and gumption it would take! This is what I call “using your lady balls”. If I said I was going to do it, I wanted to follow through. After a year of coaching full time, I admit- I came close to giving it all up because I needed to learn the business of coaching and how to manage a full roster. I dove into a yearlong training for coaches and learned how to set boundaries with clients, the hours I operated at my best, and built my ‘ideal client’ avatar. I see it as a great responsibility to pour into the next generation because many young women do not have a close relationship with the matriarchs in their family who, in the past, would pave the way. FILL YOUR CUP FIRST Keep honing your craft and business, adjust, tweak, reevaluate and check in with yourself. Burning out my adrenals again after I had just gotten to a place of healing was about the silliest and most irresponsible thing to do. We are our business; we are our brand so taking care of ourselves is taking care of business. There is nothing honorable about running yourself (and your business) into the ground. In fact, I no longer subscribe to the ‘hustle hard’ mentality we see on the scroll. I subscribe to ease, grace, and flow! My philosophy, even well before I started my coaching business, is that when you help someone else’s dream come true -- God, the Universe, and others conspire to help you with yours. Collaboration is an abundance mindset and it is the only way I know to operate at this point. The Lady Baller My all-time favorite accessory and signature piece is the headscarf! I was fascinated with these beautiful scarves my mom always had hanging in her closet and as a young model traveling internationally, I loved the way foreign women styled scarves. I can’t remember the exact time I started wearing headscarves, but I remember I first began wearing bandanas on my head to control my hair in my late teens. Once, on a modeling trip to the Seychelles Islands, I remember I took my sarong and wrapped it around my head. I loved that look! My friends started trying to wear them like I did, but they always complained that they couldn’t get it to stay on properly. That seed to create a headscarf that anyone could wear was planted about 15 years ago. Fast forward to nine or ten years ago. A girlfriend and fellow model here in Dallas had a double mastectomy and was undergoing chemo. Back them, many wigs did not look natural plus they were very hot in this Texas heat. The chemo headscarves available on the market were frumpy and made with granny looking prints. So my other friend and I thought of a way to sew hair extensions into a headscarf so she could pop it on and feel cute. It was a huge hit! I scoured the fabric stores in LA and my mom was actually going to sew my first design, but life happened, and the idea was shelved. When I filmed the reality show, I made a point to wear a headscarf in several scenes (there is always a method to my madness). Many fans began asking me on social media where I got my scarves and how I tied them! In the Fall of 2019, a local Dallas designer offered to create my first capsule collection of headscarves. It was a huge hit and the dream was birthed! When COVID hit in early 2020, I quickly created my own signature line under my own name. The first style, ‘The Rocki’ was named after my mom because she loves leopard print. When the salons closed and women couldn’t get their hair done, I kept getting more and more messages from women begging for a cuter option than a baseball hat to cover their growing roots. It brings me such joy when a woman sends me a photo of herself, looking confident and fierce, in one of my headscarves. The Wife My greatest cheerleader, supporter, spiritual leader, business advisor and prayer warrior is my hot Aussie ‘forever boyfriend,’ Aaron Hendra. After a lifetime of daddy issues and dating the bad boys and narcissists, God knew I needed a strong armor bearer of a husband to partner with on my journey. We were married in February 2004; only a year and a half after I hit rock bottom. Our story is one of serendipity and spirit! One random day in September of 2003, I woke up with this urgency to meet with my manager in Beverly Hills to discuss an upcoming project. As we were leaving her office on our way to ChinChin, I saw a hot guy coming toward me. As he got closer, we both realized we knew each other! I had dated a friend of Aaron’s a few years prior and kept up with Aaron’s band through mutual friends because I loved his music. As we stood on the street and locked eyes, the fireworks went off, the heavens opened up and I felt beyond giddy. I had sworn off men and wanted to stay celibate as I was healing so I thought, ‘hmmm, how can we stay in touch without it being romantic?’ I had a pen and paper in my hand, so I said, ‘Heygive me your number because I have always wanted to learn the guitar. Maybe you could teach me.’ We eloped down the street and were married 4 months later on the Santa Monica Pier. Aaron had a friend who had been an ordained minister reinstate his ordination for one day to marry us. My sister and manager stood for me and Aaron’s Aussie bandmate stood as his witness. It was such a hard decision, but we felt it was the right thing to do since we couldn’t get Aaron’s parents over from Australia so we didn’t think it was right to fly my parents in. To represent those women, I wore a smokey topaz pendant from Grandma Betty Jo, one of my mom’s rings, and a Tiffany & Co bracelet and brown boots from my bestie. Together, we learned that what we both originally wanted from life in Hollywood - to be rich and famous - was an illusion and completely unfulfilling. As artists and both highly independent, we understand one another and the creative processes and space we need to share our gifts. We know that God gives us all gifts and our gift back to Him is sharing it with others! We both hope our life reflects that. The Advocate & Mentor TREASURED VESSELS FOUNDATION I am honored to serve on the advisory board of Treasured Vessels Foundation. TVF is a residential community in North Texas operating as a clinically therapeutic aftercare program for survivors of domestic sex trafficking. TEXAS EATING DISORDER COMMISSION Also, I serve on the host committee of all fundraising events for the Texas Eating Disorder Association. TEDA serves anyone living with symptoms of unhealthy relationships with food including disordered eating, obesity, eating disorders, and more. TEDA offers four different awareness programs to fit the needs of your school or group. These programs, both lecturestyle and interactive, provide knowledge on a variety of topics concerning nutrition, self-concept, and eating disorders; while giving students new tools for maintaining a healthy lifestyle. SIMPLY GRACE HOUSE Women’s Sober Living exists to provide a safe, structured environment to assist women recovering from substance abuse, helping them to rebuild their lives and achieve long term recovery. From emcee to opening prayer, keynote speaker and host committee obligations, I am honored to spread awareness for Simply Grace and the safe space it provides women as they are healing. That's A Wrap A woman who is highly competitive and resonating in the energy of scarcity -- meaning there is not enough of the pie to go around -- does not yet fully know herself and is not confident in her unique gifts and talents. Competition is negated when you know what you contribute. There is no one else who can do what you do the way you do it, therefore, there is no competition. Obviously, the primary way I support women is through my coaching. Aside from the foundation of my business, I freely and with joy, promote many women owned businesses on social media (as well as purchasing their products and services). Something simple, yet powerful we can all do to support women who are building brands and businesses online is to comment, like, and share our fellow female founders’ posts, videos, product specials and events. COMING UP NEXT Recently, I launched my new series #SOTHRIVE with Tiffany Hendra so we are planning new interviews and partnerships in the spiritual, wellness and mindset space with lots of fun travel involved as soon as travel bans are lifted more. Also, I’ve got several books inside me and was offered a book deal right before RHOD which I passed on. That was meant to be because so much has happened since then that must be shared in my first book. I’m in the pre-planning stage of possible live workshops again soon which I’m so excited about. The teacher in me loves LIVE events and feeling and seeing the energy of the women!

Originally posted on mindbodygreen By William Cole, IFMCP, DNM, D.C. Intermittent fasting is a style of eating in which you go without food for a certain amount of time each day. To help you navigate your day, here's a guide to how to schedule your meals while intermittent fasting. And just remember: Although this eating plan is structured around when you eat, what you eat is still important. During the periods of time when you're eating, you'll want to focus on healthy fats, clean protein, and carbohydrates from whole food sources. While the idea of fasting can be overwhelming, especially if you haven't done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Once you start your intermittent fasting journey, you'll most likely find that you feel fuller longer and can keep the meals you do eat very simple. There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there. For Beginners: Basic intermittent fasting meal plan If you are a beginner, start by only eating between the hours of 8 a.m. and 6 p.m. is a great way to dip your toes into the fasting waters. This plan allows you to eat every meal plus some snacks but still get in 14 hours of fasting within a 24-hour period. Breakfast: Green Smoothie at 8 a.m. After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest. You'll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch! Add all these ingredients into blender, blend, and enjoy! 1 avocado 1 cup coconut milk 1 small handful blueberries 1 cup spinach, kale, or chard 1 tablespoon chia seeds Lunch: Grass-Fed Burgers at 12 p.m. Grass-fed liver burgers are one of my favorite choices for lunch during the week, and they are extremely easy to prep to have throughout the entire week. You can eat this on top of a bed of dark leafy greens with a simple homemade dressing for a meal packed with B vitamins for healthy methylation and detox pathways. Ingredients: ½ pound ground grass-fed beef liver ½ pound ground grass-fed beef ½ teaspoon garlic powder ½ teaspoon cumin powder Sea salt and pepper to taste Desired cooking oil Method: Mix together all ingredients together in a bowl and form together desired-size patties. Heat cooking oil over skillet on medium-high heat. Cook burgers in skillet until desired doneness. Store in a container in the fridge and use within 4 days. Snack: Cinnamon Roll Fat Bombs at 2:30 p.m. Fat bombs will curb your sweet tooth and give you enough healthy fats to sustain you until dinner, and these are especially satisfying because they taste like cinnamon rolls. Ingredients: ½ cup coconut cream 1 teaspoon cinnamon 1 tablespoon coconut oil 2 tablespoons almond butter Method: Mix together coconut cream and ½ teaspoon cinnamon. Line an 8-by-8-inch square pan with parchment paper and spread coconut cream and cinnamon mixture at the bottom. Mix together ½ teaspoon of cinnamon with coconut oil and almond butter. Spread over the first layer in the pan. Freeze for 10 minutes and cut into desired-size squares or bars. Dinner: Salmon & Veggies at 5:30 p.m. Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants. Salmon is one of my personal favorites for its taste and nutrient density, but you can select any wild-caught seafood of your choosing. Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal. Ingredients: 1 pound salmon or other fish of choice 2 tablespoons fresh lemon juice 2 tablespoons ghee 4 cloves garlic, finely diced Preheat oven to 400°F. Mix together lemon juice, ghee, and garlic. Place salmon in foil and pour lemon and ghee mixture over the top. Wrap salmon with the foil and place on a baking sheet. Bake for 15 minutes or until salmon is cooked through. If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet. Intermediate fasting meal plan With this plan you will be eating only between the hours of 12 p.m. and 6 p.m. for a full 18 hours of fasting within a 24-hour period. I personally practice this plan during the workweek. I'm not a breakfast person, so I just enjoy a few cups of herbal tea to start my day. Even though you are skipping breakfast, it's still important to stay hydrated. Make sure to still drink enough water. You can also have herbal tea, (Most experts agree coffee and tea don't break your fast.) The catechins in tea have been shown to enhance the benefits of fasting by helping to further decrease the hunger hormone ghrelin, so you can make it until lunch and not feel deprived. Since you've increased your fasting period an extra four hours, you need to make sure your first meal (at noon) has enough healthy fats. The burger in the 8-to-6-window plan will work well, and you can add more fats in with your dressing or top with an avocado! Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like in the 8-to-6-window plan, a dinner with some sort of wild-caught fish or other clean protein source with vegetables is a great option. First meal, 12 p.m.: Grass-fed burger with avocado Snack, 2:30 p.m.: Nuts and seeds Second meal, 5:30 p.m.: Salmon and veggies Advanced: The modified 2-day meal plan For this plan, eat clean for five days of the week (you can pick whatever days you want). On the other two days, restrict your calories to no more than 700 each day. Calorie restriction unlocks many of the same benefits as fasting for an entire day. On your non-fasting days, you'll need to make sure you're getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you. On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner. Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don't go over 700. Advanced: The 5-2 meal plan On this plan you'll eat clean five days of the week but will not eat anything for two nonconsecutive days of the week. For example, you can fast on Monday and Thursday but eat clean meals on the other days. Food on these five days will look just like the rest of the fasting plans—healthy fats, clean meat sources, vegetables, and some fruit. Keep in mind that this plan is not for beginners, and you should always talk to your doctor before starting any fasting regimen, especially if you are on medication or have a medical condition. It is recommended that coffee drinkers maintain their morning coffee intake and that everyone who does an advanced fast stays properly hydrated. Monday: Fast. Tuesday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Wednesday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Thursday: Fast. Friday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Saturday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Advanced: Every-other-day plan or alternate-day fasting Even though this plan is advanced, it's very simple. Don't eat anything every other day. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea. Monday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Tuesday: Fast. Wednesday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Thursday: Fast. Friday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Saturday: Fast. Sunday: Eat healthy fats, clean meat sources, vegetables, and some fruit. With this information in hand, you should know exactly how to schedule meals when starting an intermittent fasting plan. And while it might seem complicated at first, once you get into the habit of fasting, it will feel like second nature and fit pretty seamlessly into your days. But always start slow and gradually work up to more advanced plans. It's also important to remember that you might have some "off" days when intermittent fasting doesn't work for you. Listen to your body—if you need to eat outside of your typical window, it's OK! Just restart when you're feeling better. Want more fasting info? Here's our definitive guide to fasting.

Here is a Pilates routine that completely targets that core, in less than 10 minutes. This workout is designed to challenge your core from multiple angles to give you the most spinal support possible. Grab your mat, and let's get started! Core strength is essential to any kind of daily movement—from walking up your stairs to flowing through a workout. A stable core sets up you to stand tall, confident, and pain free. Not only will it help you move more functionally throughout your life, but it will also help you feel a bit more centered as we close out the year. Want to Dive Deeper into Pilates? Check out our Newest Addition! On-Demand Videos and Programs This article and video were originally posted on mindbodygreen.com click here to view

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mu·dra /məˈdrä,ˈmo͞odrə/ Traditionally defined as a symbolic hand gesture used in Hindu and Buddhist ceremonies and statuary, and in Indian dance, this practice has found its way into mainstream yoga and meditation practice. Mudras are used to center inward and channel the body’s energy fields, chakras, and personal guidance system. As a yoga teacher, I bring mudras in when I feel that my class is having difficulty finding stillness and clarity. Sometimes, our everyday life gets so hurried and noisy, that stillness and calm feels uncomfortable. During these times, calming your breath, finding your center, and quieting your inner chatter may be difficult. Using mudras as support for your brain, giving it something soothing to focus on, helps us dive into a deeper focus and calm. From here we can get more from our yoga and meditation practice. Mudra means “seal,” “gesture,” or “mark” and the use of mudras can bring even more spiritual clarity to our practice. Unless you are practicing energy work every day, you may not even be aware of how powerful you are. Tapping into your energy body can help difficult things seem easier. You can relate your energy body to that of your muscles. To get stronger muscles, you utilize them. To sharpen your energy field, you tap into it often. Mudras can help. Explore mudras step by step and add something new to your practice. There are plenty mudras to choose from, and I share some of my favorite in this video. A quick, beginner practice, using mudras is to simply sit in easy seated posture and place your palms, facing upward on your knees. Gently tap your thumb and index finger together and hold. Move to your thumb and middle finger, then press your thumb and ring finger together, and finally press your thumb and pinky together. As you do this simple, un-rushed motion, claim a mantra for each finger. For instance, to center myself, for teaching, I sit with this practice and use the words: FOCUS, CALM, VITALITY, CLARITY, PEACE. These are elements I want to channel, as a teacher, to share best with my students. Find your words, and most importantly, find time to sit in meditation and practice with mudras. You can take this practice with you, anywhere you go, to find what you need immediately. How powerful is that? Give it a try, and let me know what favorite mudras you find that work best for you. Don’t forget to watch the video--if you're a dog lover, you'll enjoy the cameos from my beloved family members. As a bonus reminder, the energy body is anchored by seven chakras along our spine. Here's a refresher of who and where they are and what purpose they serve. Enjoy!

I do the work. I meditate. I exercise. I pray. I eat well. I breathe well—most of the time. When I don’t breathe well, something inside of me will remind me to breathe deeply. I’ll either get quickly irritated, annoyed, unmotivated, or I’ll feel anxious. Over time (several years) I’ve learned to become aware of the negative in my body, mind, and spirit pretty quickly, and usually I have the tools close by. I even wrote a book about my journey through releasing limiting beliefs, lifting from chronic fatigue, and crippling anxiety issues. Each manifested so slowly within me, and I didn’t experience an acute event that forced me to do the work. My journey details are more subtle and collective over time. Nonetheless, still debilitating, at times. I learned the tools to re-direct, clear, cut cords, summon my higher self, tap into the spiritual world for some help, and of course the tried-and-true physical self-care. Wholesome fuel, quality supplements, hydration, sweating, yoga, strength conditioning, each of which has allowed me to maintain a healthy physical body. Even so, I was stuck recently, unable to move from a negative mind space, which eventually spiraled into an emotional outburst. But I know what to do? I have the tools? I take really good care of myself. What did I do wrong? This spiral of questions and concern filled my psyche. I couldn’t escape it, and it kept me stuck. I was paralyzed from even doing the things I love to do. Stuck, and unable to move myself to the next best step. When this happens, I would usually take a nap. I’m not helpful to myself or anyone else until I shift from “stuck-ville,” and I know that focus and energy resets when I sleep. As I laid there, in my bed, unable to even fatigue myself into slumber, I grew increasingly angry. I was angry at myself for not knowing how to lift from here, and I was angry at the world for being so screwed up. The negative around me had infused into my subconscious, so even if something wasn’t happening directly to me, I am now sensitive to all of the hurt and pain in all of the world. It was weighing me down, and keeping me stuck. I guided myself back to step one. Awareness. Where am I? What’s around me? What emotions do I feel? The why doesn’t matter in this first step of awareness. Details do. To get un-stuck, I had to come back to general and factual details about my present being. Next, it is time to start Clearing the clutter. Some of what keeps us stuck is the stories we make up in our heads. To get un-stuck, we have to get out of our heads and into reality. From here, start Defining ...your personal goals, dreams, ideas of how you want to spend more of your time. Dream a little here. Gazing upon what we really want, allows us to draw closer to feeling better. Choose to believe ...you deserve every one of these things, experiences, and feelings of joy, accomplishment, fulfillment (because you do.) Now, take Action. Take one small step in the direction of your dreams. If you don’t see a path directly to your dreams, step in the direction of what makes you feel better, and then from there, take another step… then another. By following a few simple steps, we can guide ourselves out of any stuck situation and get back to living. Steps to Get Un-Stuck Awareness – Clear – Define – Choose – Action Once you find your way out of that initial place of feeling stuck, consider a deeper dive into why it happens. It’s important to be in a better-feeling place before starting this work, so emotions don’t interfere. Since you’re not in a better-feeling place, imagine the feeling of being stuck, and ask yourself these questions. Even better? Journal about these questions. Why would you want to get un-stuck? What are the advantages staying stuck? What are the disadvantages of staying stuck? What do I think is holding me back? Is there something else that is calling me today? Do I want to be lazy today? Do I want to take a nap? Do I want to go somewhere? What could I do to prepare to do my chosen activity? As you move your energy from stuck to action, you help yourself become even more un-stuck. You’ll be energized to take some action and get further away from where you are currently stuck. Inspired action feels way better than stuck energy. Give it a try! Find this and other practical tools at www.laceypruett.com to help you stay un-stuck, or to at least keep finding a way out, anything you find yourself stuck again. Even better, subscribe to my newsletter and receive free resources to help you live fulfilled.

What do optimized hormones have to do with motivation to workout??? EVERYTHING. Balancing your hormones creates a positive domino effect If you're dealing with constant fatigue, it's hard to get motivated to workout. One of the many benefits of hormone optimization is better sleep. With better sleep, you're less tired throughout the day and often have more energy to apply to all aspects of your life, including, exercising more regularly. Why is Exercise So Important? Exercise has many obvious benefits, but it also can help you feel better, have more energy and even add years to your life! The health benefits of regular exercise and physical activity are hard to ignore- and everyone can benefit from it, regardless of sex, age or physical ability. Here are seven ways exercise can lead to a happier, healthier you: 1. Manage Your Weight Exercise can help you maintain a healthy weight. How much activity is needed? ANY activity is better than none at all, and consistency is key. Make small changes and just get more active throughout your day — take the stairs instead of the elevator or walk the dog for 30 minutes instead of 15. 2. Help Combat Disease and other Health Conditions No matter your current weight, being active actually increases your LDL (good) cholesteroland it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regularly exercise to help prevent or manage: Stroke Metabolic syndrome High blood pressure Type 2 diabetes Depression Anxiety Many types of cancer Arthritis 3. Improve Your Mood AND Cognitive Function Feeling depressed or stressed? Physical activity can help you feel happier, more relaxed and less anxious. It also can give you a confidence boost when you start appreciating the changes in your appearance. 4. Boost Your Energy Out of breath after that flight of stairs? Can't keep up with your kids or grandkids? Regular physical activity can improve your muscle strength ,boost your endurance and help your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. 5. Sleep Better Having trouble going to sleep or staying asleep? Exercising regularly can help you fall asleep faster and deepen your sleep. HINT: Don't exercise too close to bedtime, or you may be too energized to go to sleep. 6. Put the Spark Back into Your Sex Life When you feel too tired or lack confidence in your physical appears, it's hard to be "in the mood." Regular physical activity can improve energy levels and increase your confidence about your physical appearance. BUT WAIT, THERE'S MORE! Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise. 7. Exercise can be fun … and social! Find something that you truly enjoy doing and where you can connect with others. So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. The bottom line on exercise Exercise and physical activity are great ways to feel better, boost your health and have fun. So, get moving on the path to a healthier, happier YOU! Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis. Want to learn more about the many benefits of hormone optimization? Here are links you may be interested in: Watch more from Tutera Medical Providers Find all Hormone Optimization Topics and Videos ABOUT THE AUTHOR Steve Nunn MPAS, PA-C, DFAAPA Tutera Medical 8412 E Shea Blvd Suite 101 Scottsdale, AZ 85626 215 S Dobson Rd, Building J Unit 3 Chandler, AZ My Areas of Expertise: Bioidentical Hormones, Obstetrics, Gynecology, and Infertility Provider Location Physician Assistant, Stephen Nunn, brings to SottoPelle® a wealth of expertise that includes 37 years of continuous experience as a clinical PA. For 22 of those years, he worked exclusively in the fields of obstetrics, gynecology, and infertility. He has been involved in several cutting-edge areas of medicine including being a part of the first successful In Vitro Fertilization program in Arizona. Other aspects of his career have been dedicated to family practice, urgent and emergency care, surgical assisting and on-call services, as well as clinical and consumer product research. In addition, he brings 11 years of experience in academic medicine from the Arizona School of Health Sciences PA Program where he was a clinical instructor teaching the Ob/Gyn course and a postgraduate course in “Physician Assistant Professional Practice Issues.” His professional service background includes having held several state and national leadership positions, Vice Chairman of the Arizona Joint Board on the Regulation of Physician Assistants and speaker at several state and national PA conferences. He earned the designation as a “Distinguished Fellow of the American Academy of Physician Assistants” (DFAAAPA) in 2010 He is a well-versed medical professional in Ob/Gyn and hormone diagnostics and procedures.

DID YOU KNOW... 50% of Heart Attack victims have normal cholesterol. That’s because multiple factors in addition to cholesterol are required to determine the underlying cause of Heart Attack. Traditional blood tests only test a few indications of cardiac problems. Wellness by Nature Medical Contributor, Douglas Harrington MD has developed an amazing new way to detect if you're at risk of a heart attack within the next 5 years. The PULS Cardiac Test Measures the Leading Cause of Heart Attacks There are different blood markers that have been shown to accurately assess cardiac health so that you can change your lifestyle before a life-changing event such as a massive heart attack. Request a PULS Cardiac Test Now! Learn More About the PULS Cardiac Test

Dr. Harrington describes one patient's journey to wellness after the patient took a simple blood test that possibly saved his life. The PULS Cardiac Test shows patients the true age of their heart, as well as their risk of a heart attack within the next five years. Following the recommendations from Dr. Harrington after reviewing his PULS Cardiac Test results, this 52-year old patient made small lifestyle changes and was no longer pre-diabetic within 4 months. REQUEST YOUR PULS CARDIAC TEST. It could save your life. Click to LEARN MORE about the PULS Cardiac Test Watch More from Dr. Harrington

Airing on November 29, 2020, ABC featured a segment highlighting the contributor's stories behind why they are part of our platform. Watch highlights from #SOTHRIVE with Tiffany Hendra and medical contributors who are dedicated to creating GENERATION WELLNESS TOGETHER! WATCH MORE AND CONNECT WITH THESE FEATURED CONTRIBUTOR SEGMENTS: #SOTHRIVE with Tiffany Hendra Dr. Douglas Harrington shares a story about a pre-diabetic 52-year old who changed his life with small diet and lifestyle changes recommended by the PULS Cardiac Test Reduce Your Coffee Calories and Carbs in Less than a Minute! Cardio vs. Resistance Training