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Shared with permission from SottoPelletherapy.com Offensive lineman Joe DeLamielleure retired from the NFL in 1985 at the age of 34. But years before being named to the Pro Football Hall of Fame in 2003, he began showing TBI symptoms. His symptoms included headaches, bursts of anger, and a 68% hearing loss in his left ear, which he attributes to years of right-handed defensive linemen slapping him in the head. “You turn 50 and suddenly, things change. I thought it was depression, but there were other things besides that. High anxiety. I never slept. I lived football, I loved football,” DeLamielleure says. “I look at how I am now and I think, ‘Is this a temporary thing or am I going to end up like Mike Webster?’” DeLamielleure Frustrated with the lack of options within mainstream medicine, DeLamielleure sought help from Dr. Tutera, founder of SottoPelle®. DeLamielleure and two other Pro Football Hall of Fame inductees — Paul Krause and Bobby Bell — had heard that Tutera and his colleagues were having some success treating the symptoms of Parkinson’s disease. Want to find a SottoPelle Provider? Click here. YOU MIGHT ALSO LIKE: Hormone Optimization Tutera Medical Provider Topics SottoPelle Therapy More from CarolAnn Tutera Testosterone Therapy Menopause See the full story at https://www.sottopelletherapy.com/traumatic-brain-injury-and-hormone-therapy/

Think testosterone is just for guys? Think again. Testosterone plays a crucial role in women’s health, too, and it’s not what you think. Women across the globe are discovering, with the help of SottoPelle® Therapy, a bioidentical hormone replacement, that testosterone therapy can ease their symptoms of menopause and improve their quality of life in more ways than one. Myth #1: Testosterone has adverse effects on the heart. We aren’t sure where this one came from. Perhaps because men have more testosterone than women and men are at greater risk of heart disease than women, someone drew a correlation where none exists. In reality, the exact opposite is true... There is substantial evidence that testosterone is cardiac protective. It has a positive effect on lean body mass, blood sugar metabolism, cardiac muscle, and lipid profiles in both men and women. It is even used to treat and prevent cardiovascular disease. For women with congestive heart failure, testosterone has been shown to improve muscle strength, insulin resistance, and functional capacity. You heard it here: healthy levels of testosterone are good for your heart! Myth #2: Testosterone causes liver damage. Perhaps this myth arose after concerns of liver and kidney damage in men who took anabolic steroids and oral synthetic androgens. Testosterone patches and implants, unlike pellet hormone replacement therapy, pellets bypass the liver and have no adverse effects on the organ itself, liver enzymes, or clotting factors. We might also add that non-oral testosterone does not increase the risk of pulmonary embolism or deep vein thrombosis the way oral estrogens, androgens and synthetic progestins do. Myth #3: Testosterone causes aggression. This completely unfounded myth couldn’t be more wrong. Although anabolic steroid use has been shown to increase aggression, this is not the case for testosterone therapy. Even large doses of subcutaneous (under the skin) testosterone therapy do not increase aggression. In fact, studies show that in 90% of women treated for symptoms of androgen deficiency, instances of anxiety, irritability and aggression all decreased with therapy. We’ve known this for a long time: androgen therapy has been used to treat PMS for more than 60 years. Myth #4: Testosterone may increase the risk of breast cancer. This myth can be a little too complicated to sort out because some past studies have noted an association between elevated androgen levels and breast cancer. However, methodological limitations and inconsistencies in these studies call them into question, as well as the fact that they do not account for elevated estradiol levels (excess testosterone can be converted by the body into estradiol, an estrogen associated with breast cancer). Clinical trials have confirmed that a healthy balance of testosterone and estradiol is breast protective. Testosterone therapy does not increase the risk of breast cancer and may actually lower it in women on estrogen therapy. Myth #5: The safety of testosterone use in women has not been established. We’ve been accumulating data on testosterone use in women since 1938, when testosterone implants were first used in female patients. Long-term data confirms the safety, efficacy and tolerability of doses of up to 225 mg in women for up to 40 years of therapy. Additionally, data on higher doses of testosterone used in transgender “female to male” patients shows no increase in mortality or major health problems, including breast cancer or vascular disease. Testosterone is safe for women. Seven decades of data proves it. Want to find a SottoPelle Provider? Click here. For more myths about testosterone therapy and women, read 5 Myths on Testosterone Use in Women. YOU MIGHT ALSO LIKE: Hormone Optimization Tutera Medical Provider Topics SottoPelle Therapy More from CarolAnn Tutera Testosterone Therapy Menopause Reference: Glaser et al. Testosterone therapy in women: Myths and misconceptions. Maturitas (2013) 74:231-234 ABOUT THE AUTHOR CarolAnn Tutera President of SottoPelle® I am passionate about advocation for health and wellness as we age! Are you ready to age gracefully? CarolAnn Tutera is the President of SottoPelle® an international medical company with numerous affiliated physicians/medical practices across the globe.  She is also the acting President of Tutera Medical and has shaped both companies from conception to leaders in the health and medical industry. She has successfully implemented progressive and innovative technical resources resulting in patents, state of the art medical protocols, and global brand that is widely recognized and respected.  This robust development has brought an international medical company with numerous affiliated physicians/medical practices success and accolades across the globe.  Both companies  have experienced robust revenue growth. She employs human resource ethics that have led to her attracting and retaining high-performing talent. She has developed a unique executable strategy that motivates teams to financially exceed corporate objectives in varying economic climates. CarolAnn manages the high profile BHRT Company in a very competitive demanding market. Her vision and dedication to the highest ethical and quality standards have and continue to propel SottoPelle® to success. I've become an aging advocate and influencer by diligently working to educate and eradicate misconceptions on aging.

Think testosterone is just for guys? Think again. Testosterone plays a crucial role in women’s health, too, and it’s not what you think. Women across the globe are discovering, with the help of SottoPelle® Therapy, a bioidentical hormone replacement, that testosterone therapy can ease their symptoms of menopause and improve their quality of life in more ways than one. Want to find a SottoPelle Provider? Click here. Let’s take a look at the top 5 myths about testosterone use and women. Myth #1: Testosterone is a “male” hormone. While we usually associate testosterone with men, the fact is that testosterone is an extremely important part of the hormonal system in both sexes. Testosterone is, in fact, the most abundant biologically active hormone in women! The androgen receptor for testosterone is actually found on the X chromosome. However, testosterone became a member of the “boys only” club, it isn’t based on science. Myth #2: In women, testosterone only helps with sex drive and libido. Yes, testosterone is the most abundant active sex steroid present in a woman throughout her lifespan, but that’s not where its influence ends. Functional androgen receptors (molecules that bind to testosterone and other androgens to perform specific functions for cells) are located in almost all tissues in the female body, including the breast, heart, blood vessels, gastrointestinal tract, lung, brain, spinal cord, nerves, bladder, uterus, ovaries, endocrine glands, vaginal tissue, skin, bone, muscle and more. This is why testosterone replacement therapy can help women not only with sexual issues, but also with bone loss, muscle loss, urinary complaints, breast pain, rheumatoid complaints, incontinence, and fatigue, just to name a few. Myth #3: Testosterone masculinizes women. Large doses of testosterone will create a masculinizing effect, as evidenced by hormone treatment for transgender persons. But low dose, individualized testosterone treatments, such as those used with SottoPelle® Therapy, a bioidentical hormone replacement therapy, are designed to bring testosterone levels up to normal, not to exceed them. Any unwanted side effects can be reversed by lowering the dose. Some research has even shown that low doses of testosterone not only don’t masculinize women, they also produce a “feminizing effect.” Myth #4: Testosterone use will change your voice. Unfortunately, anecdotal reports have suggested that testosterone therapy can cause hoarseness or permanent vocal changes in women; however, studies have produced no conclusive evidence of this. The most common causes of hoarseness and voice change are allergies, laryngitis, reflux, voice over-use, mucosal tears, medications, and vocal cord polyps. Taking testosterone is not going to change your voice. Myth #5: Testosterone causes hair loss in women. This myth doesn’t make a lot of sense biologically speaking as men have higher levels of testosterone in their bodies than women, and yet they experience more hair loss. The fact is that many factors contribute to hair loss (including genetics), and approximately one third of women experience hair loss and hair thinning with normal aging. As aging coincides with a natural decline in testosterone, this may be where the myth developed. In truth, testosterone pellet therapy has been associated with scalp hair re-growth in many women, suggesting that instead of making women loose hair, raising testosterone back to healthy levels may help them to grow more of it. Reference Glaser et al. Testosterone therapy in women: Myths and misconceptions. Maturitas (2013) 74:231-234 YOU MIGHT ALSO LIKE: Hormone Optimization Tutera Medical Provider Topics SottoPelle Therapy More from CarolAnn Tutera Testosterone Therapy Menopause ABOUT THE AUTHOR CarolAnn Tutera President of SottoPelle® I am passionate about advocation for health and wellness as we age! Are you ready to age gracefully? CarolAnn Tutera is the President of SottoPelle® an international medical company with numerous affiliated physicians/medical practices across the globe.  She is also the acting President of Tutera Medical and has shaped both companies from conception to leaders in the health and medical industry. She has successfully implemented progressive and innovative technical resources resulting in patents, state of the art medical protocols, and global brand that is widely recognized and respected.  This robust development has brought an international medical company with numerous affiliated physicians/medical practices success and accolades across the globe.  Both companies  have experienced robust revenue growth. She employs human resource ethics that have led to her attracting and retaining high-performing talent. She has developed a unique executable strategy that motivates teams to financially exceed corporate objectives in varying economic climates. CarolAnn manages the high profile BHRT Company in a very competitive demanding market. Her vision and dedication to the highest ethical and quality standards have and continue to propel SottoPelle® to success. I've become an aging advocate and influencer by diligently working to educate and eradicate misconceptions on aging.

We all know about stress. Everyday something happens in your life that seems stressful. You can find an entire day, week or year consumed by stress. Are you driven mad by NUTS? Beyond being a huge glutton of our mental time, stress is really unhealthy. Does stress impact how we age too? Science and studies seem to indicate it does. “Chronic stress accelerates premature aging by shortening DNA telomeres. Telomere length is a marker of both biological and cellular aging. Stressful life experiences in childhood and adulthood have previously been linked to accelerated telomere shortening. Shortened telomeres have been associated with chronic diseases and premature death."(1) Is All Stress Created Equal? No, there are physical and emotional stressors and they impact you differently. There are also instances were we self impose stress on ourselves: UNFINISHED TASKS DRIVE OUR MINDS NUTS. The Zeigarnik Effect : The unconscious mind will nag the conscious mind to come up with a plan to finish unfinished tasks. “The unconscious is asking the conscious mind to make a plan,” write Roy Baumeister and John Tierney in Willpower: Rediscovering the Greatest Human Strength. “The unconscious mind apparently can’t do this on its own, so it nags the conscious mind to make a plan with specifics like time, place, and opportunity. Once the plan is formed, the unconscious can stop nagging the conscious mind with reminders.” Sounds great, right? It’s like a built-in to-do-list, no iPhone note required. But here’s the thing: That constant mental nagging can seriously drain you after a while.” (2) Our Body & Mind Reacts Differently to Stressors As We Age As people reach old age, wounds heal more slowly and colds become harder to shake. A 75-year-old heart can be slow to respond to the demands of exercise. And when an 80-year-old walks into a chilly room, it will take an extra-long time for her body temperature to adjust. Emotional stress is more subtle, but if it’s chronic, the eventual consequences can be as harmful. At any age, stressed-out brains sound an alarm that releases potentially harmful hormones such as cortisol and adrenaline. Ideally, the brain turns down the alarm when stress hormones get too high. Stress hormones provide energy and focus in the short term, but too much stress over too many years can throw a person’s system off-balance. Overloads of stress hormones have been linked to many health problems, including heart disease, high blood pressure, and weakened immune function. For older people already at heightened risk for these illnesses, managing stress is particularly important. Over time, the brain can slowly lose its skills at regulating hormone levels. As a result, older people who feel worried or anxious tend to produce larger amounts of stress hormones, and the alarm doesn’t shut down as quickly. WOMEN AND STRESS According to a study published in the journal Psychoneuroendocrinology, women are especially susceptible to an overload of stress hormones as they age. The study found that the impact of age on cortisol levels is nearly three times stronger for women than for men. The flow of stress hormones can be especially hard on older brains in general. According to a report from the University of California at San Francisco, extra cortisol over the years can damage the hippocampus, a part of the brain that’s crucial for storing and retrieving memories. Several studies have found that high cortisol goes hand in hand with poor memory, so we might be able to chalk up certain “senior moments” to stress.”(3) How Can We Combat Stress? Some studies indicate that having multiple major life events in a year can create advanced aging. So in a case like mine where a parent passed, sick spouse and selling a home does that mean I will age faster? I don’t think anyone can tell you for sure as aging is associated with many factors like genetics, environment and balanced lifestyle. You can offset some of the detrimental effects of stress with the help of friends, family, strong support networks, and strategies for coping with stress. Reduce your NUTS!! Yes, humor is great for reducing stress so, hopefully you're smiling now. Nagging Unfinished Tasks (NUT) are all the unfinished things we perceive or think about that just rent space on our brain and have an impact on our stress level. Dr. Oz says they are “often very simple to fix but if you never get around to them, NUTs create a subtle underlying angst that can undermine your health.” Author Jack Canfield calls them “messes and incomplete's” and says they “rob us of valuable attention units.” This variety, these Nagging Unfinished Tasks, are most definitely NOT good for us. They cause not only mental stress, but eventual physical stress. Who needs ‘em?! Well, unfortunately, I bet we all got ‘em. Those hanger-on projects, tasks, and to-do’s that just seem to never go away. They are those uninteresting, challenging, boring, tedious little things we simply don’t want to do. So, how can you handle unfinished projects and move on to and make room for the things we DO want to do? Here are some ideas: Use a simple time management principle: “Do it, Delegate it, Delay it, or Dump it”. The moment you’ve got a task in mind to add to your to-do’s, make a decision on what to do with it… right then and there. Maybe it doesn’t even need to go on the list.(4) Have stress-reducing techniques on hand. Try meditation, humor or exercise. I love taking a drive and listening to music or going for a great foot massage. Find your comfort zone – a place, person or activity that brings you comfort. Age well ... Stress LESS! YOU MIGHT ALSO LIKE: Hormone Optimization Tutera Medical Provider Topics SottoPelle Therapy More from CarolAnn Tutera

Need more energy, or need to simply move your body, release some tension, or focus on something positive? Meet me on the mat for this all-levels practice. You Might Also Like: Watch More Yoga Videos ABOUT LACEY PRUETT Author of High Performance Detox & Former Mrs. Texas 2012 Lacey Pruett is a business owner and yoga teacher, passionate about helping women find their higher self by stepping off-stage to engage in the inside job of wholeness. Serving as a communicator, TV host, speaker and educator for over 20+ years, she’s equipped to mentor women of all ages. Her efforts gained momentum in 2012, when she served as Mrs. Texas United States, and spoke to a broader audience about healthy living and mindfulness. View More From Lacey

Don't think you've got what it takes to practice yoga? This is a short flow to show you that yoga can be practiced by people of all ages and abilities. Want to watch the first video in the series? Here it is! You Might Also Like: Watch More Yoga Videos

Engage your core the entire routine and enjoy strong abs the entire day! This can be easily paired to another workout on the platform, or with your favorite outdoor cardio activity. ABOUT LACEY PRUETT Author of High Performance Detox & Former Mrs. Texas 2012 Lacey Pruett is a business owner and yoga teacher, passionate about helping women find their higher self by stepping off-stage to engage in the inside job of wholeness. Serving as a communicator, TV host, speaker and educator for over 20+ years, she’s equipped to mentor women of all ages. Her efforts gained momentum in 2012, when she served as Mrs. Texas United States, and spoke to a broader audience about healthy living and mindfulness. VIEW MORE FROM LACEY Practicing Yoga Off Your Mat 35 Minute Vinyasa High Performance Detox 10 Minute Core-Focused Yoga

WHY NOW AND HOW People are taking control of their wellness. This timely interview of My Wellness by Nature Medical Board Member and Nationally-Influencial Cardiologist, Dr. Douglas Harrington covers many insightful topics about how to improve your overall wellness. He also talks about his view of COVID-19 and how to stop the spread. TOPICS COVERED: WHY NOW and HOW People are Taking Control of Their Wellness How to Make Small Changes for Big Results Using Wellness Paths NEW TECH: Detect your risk of a heart attack within the next 5 years A Look at "The High Performance Detox" ABOUT DR. DOUGLAS HARRINGTON CEO, GD Biosciences • Board Certified Cardiologist VIEW PROFILE & POSTS Dr. Douglas Harrington has over 25 years of experience in the research, development, commercialization, and expansion of innovative healthcare technology and services. Dr. Harrington was a member of Dr. Jack Copeland’s, first heart transplant team in Arizona in 1979, and co-founded one of the first clinical molecular biology laboratories in the U.S. with the Nebraska Lymphoma Study Group headed by Dr. Jim Armitage. As former President and Lab Director of Nichols Institute, Dr. Harrington expanded their molecular genetics, infectious disease, immunology, cytogenetic, and anatomic pathology offerings. Dr. Harrington has developed patents for an automated method for image analysis of residual cancer protein, a patent covering catalytic heavy metal extraction, and a patent pending on biomarker assay for diagnosis and classification of cardiac disease. He has been involved as director or founder of multiple startup companies - from devices to molecular genetics focusing on immunology, cancer and cardiology, where he has taken a number of new molecular technologies through state and federal regulatory approval. Throughout his career Dr. Harrington has remained a Clinical Professor of Pathology at the USC Keck School of Medicine, a published author of numerous peer-reviewed papers, and a sought after speaker in the area of preventive medicine. In addition to being the CEO & Lab Director of Global Discovery Biosciences, Dr. Harrington received his BA in molecular biology, and MD from the University of Colorado at Boulder and is board certified in hematology, anatomic and clinical pathology. ABOUT LACEY PRUETT Author of High Performance Detox & Former Mrs. Texas 2012 Lacey Pruett, Author of the new book "High Performance Detox" which includes an insightful view of what detoxing really means. Lacey Pruett is a business owner and yoga teacher, passionate about helping women find their higher self by stepping off-stage to engage in the inside job of wholeness. Serving as a communicator, TV host, speaker and educator for over 20+ years, she’s equipped to mentor women of all ages. Her efforts gained momentum in 2012, when she served as Mrs. Texas United States, and spoke to a broader audience about healthy living and mindfulness. VIEW MORE FROM LACEY

Lean & Clean Nutrition focuses on: Weight Loss & Management Maintaining Energy & Blood Sugar Levels Increased Focus Decreased Inflammation Get ready to feel better than you have in years! PART 1: MEAL SPACING When your mother told you "breakfast is the most important meal" she was on the right track. Do not under estimate the importance of breakfast and EVERY meal throughout the day to reach your body confidence goal. When we skip meals, the body thinks we are depriving it, thus going into "starvation mode" and sending the body into FAT STORAGE overdrive. Below are tips to put you back in the driver's seat on the road to you optimum weight: Boost Metabolism & Control Blood Sugar Levels by eating every 3-4 hours whether you’re hungry or not. When we ingest carbohydrates, they are digested in the stomach, then absorbed into the bloodstream in the form of glucose (blood sugar). As blood glucose levels rise, the body secretes insulin. Normal blood glucose levels are between 80 and 120 mg/dl. When levels drop below this range, we feel hungry, and possibly fatigued, light- headed/headaches, and moody. If levels continue below 80 mg/dl, the body reacts by slowing down the metabolism to conserve energy. This is why skipping meals to “lose weight” does the exact opposite. Additionally, when the glucose levels rise above 120 mg/dl, the residual glucose is stored as fat. This is why controlling blood glucose levels throughout the entire day by eating every 3-4 hours maintains a high metabolism and therefore minimizing fat storage. Check out these 26 Healthy Packaged Snacks: https://www.buzzfeed.com/shannonrosenberg/snack-time-is-the-best-time?utm_term=.vfOQLrp9r ABOUT LEISA HART You likely know me from my Buns of Steel® workouts, and have the impression that my life is all smiles and no stress. ​ I've been truly blessed by the tremendous success of my career with Warner Brothers and then owning my own Yoga Studio, but it all came with a price. Along the way, I took on far too much and hit many road blocks that took a hazardous toll on my health -  physically and spiritually.  The storm was a mix of a hip fracture, back surgery, an RA (rheumatoid arthritis) diagnosis, chronic pain, sleep deprivation and anxiety. I had to take a huge step back and reevaluate my my path. I had to slow down. Tremendously. And not even by choice, but rather survival. Now, I'm proud to say that I've weathered the storm and am stronger than I've ever been. I've learned SO much along the way and am honored that you're here for me to share my journey of self love, stress & toxin reduction, anti-inflammatory nutrition, simple fitness routines & more! SEE MORE OF MY TOPICS

Did you know that women with low estrogen are 8 times more likely to develop Alzheimers? Gunther Mueller discusses ways to be proactive in preventing this disease and while also talking about what the book "Solved" from Dr. Mark Starr says about this topic.

A trending Therapy for chronic joint pain, arthritis relief and skin rejuvenation is PRP... one thing that's great about this is that it's NATURAL! Gunther Mueller gives us a quick overview about what PRP therapy is and how it works.

Inhale, reach up. Exhale, forward fold. Release your jaw, your neck, your shoulders, and your hips. Just breathe. At some point, in most of my classes, I say these words. I am now thinking that this may be a great practice off your mat, too. Recently, I’ve given a lot of thought to how to do my days better, because I’ve noticed that a surge of negative emotion has moved in and taken up residence inside my body. I’m not proud of this, but I am trying to be aware without judgement. I am a usually positive, proactive, uplifting warrior, ready for anything thrown at me. Not lately. It’s not an energy problem either—it’s a focus problem. Lately, I have felt less like a warrior and more like a worrier, because I am often focused on problems. Lately, I have felt stuck in the messy middle, lost trying to connect, feeling alone in my perspectives, concerned over the decisions being made, and fearful over what’s to come. The world’s always had problems, so why am I taking up the cause to try and fix it all? I have days where it’s easier to not engage, because the fear of unmet expectations or the threat of surprised conflict is too great. There’s so much that could go wrong. Sometimes, it’s just not worth it. Did I just say life isn’t worth it? Halt! This is where I step off-stage. The stage of life I just described is not where I belong. It’s time to step off that stage and onto one tailor-made for me. This is a concept I discuss in my book, High Performance Detox. So much of my early years were spent on stages set by someone else. I was following the rules set by someone else, aspiring to ambitions set by someone else, and living inside expectations placed on me. It gets old. The reason I’ve felt so negative lately is because some of the same is happening again with how most of us are choosing to do life right now. Other’s rules. Other’s ambitions. Other’s expectations. Step off that stage for a bit, with me. Inhale, reach up. Exhale, forward fold. Release your jaw, your neck, your shoulders, and your hips. Just breathe. Now, ask yourself: 1. What obligations am I meeting today? Are they mine or someone else’s? (It’s ok if they are someone else’s—if you have a heartfelt desire to serve them well.) 2. What are my beliefs about what restrictions I am placing on myself right now? (It’s not fun for me to wear a mask when I don’t feel it is needed, so I choose not to go into certain places right now. I believe people should give each other space, so I am a pro at social distancing.) 3. What decisions am I making for myself and my family and why? (I’ve chosen to advance my online coaching programs, so people can self-study with my support from home, and so I can support my household as needed right now.) 4. Where can you give more? (I can check in with my family and friends more often—make it fun with a zoom call or funny video chat.) 5. Where can you pull back? (I’ve decided to not get on my social media as often, right now, since it stokes my tendency to worry about things I can’t control.) This self-inventory is like moving through your yoga practice off the mat. You’re bringing yoga into your daily activities. More importantly, you’re bringing your yoga practice into your daily life. Your mental strength and healthy mind set will allow us to manage through the days more effectively, because we’re less reactive to the world around us and more in tune to our own spirit. Your intuition, who you are, why you do what you do, and where your feelings stem from is really good awareness to keep close to you. Just like in yoga class—how do you feel, what’s happening in the pose, redirecting to what’s most important—remembering to breathe. It’s okay to live in the messy middle right now. You don’t have to take a stand, and neither do I. You can try things on, see what works, see what feels best. You can made edits as needed. Showing up for yourself is more important than showing up for any obligation, class, or debate/discussion. If you can show up with some to spare, share it with someone around you. Together again—inhale, reach up… exhale, forward fold. Release your jaw, your neck, your shoulders, and your hips. Just breathe. ABOUT LACEY PRUETT Author of High Performance Detox & Former Mrs. Texas 2012 Lacey Pruett is a business owner and yoga teacher, passionate about helping women find their higher self by stepping off-stage to engage in the inside job of wholeness. Serving as a communicator, TV host, speaker and educator for over 20+ years, she’s equipped to mentor women of all ages. Her efforts gained momentum in 2012, when she served as Mrs. Texas United States, and spoke to a broader audience about healthy living and mindfulness. VIEW MORE YOGA WORKOUTS VIEW MORE FROM LACEY PRUETT HERE

Springtime is always a good time for growth and change however ANY TIME is a great time to become healthier and fit. Even though it’s important, there’s so much more to being healthy and fit than just what you put in your mouth or how much you exercise.  It’s the simple things we do day to day to create healthy habits that last! This is why I put together a Ladies Lunch & Learn!  A 4 week spring kick off challenge to become a healthier and more fit you for a private group last spring.   Even though this was for a group of women, these steps can be used for anyone, men included! There was such great feedback and requests to bring it back that we decided to share it with you, my special Pro Health Insider! This 4 week challenge to becoming a healthier you includes: - Goal setting: How to figure out what you REALLY want! - Declutter to make room to get what you want - What your plate should look like (macro’s and micro’s) - CPDR and ABCD’s of eating - How much water is right for you - How to kick the Sugar Habit - Reading labels and how to choose - Self Sabotage and your inner strength - Stress management (how it effects fat storage) - Hormones, metabolism and much more with several FREE Downloads! - 12 short videos with helpful tips to become a healthier and more fit you! Take 10 min during your lunch break only 3 times a week to listen and learn how you can create healthier habits that last to become a healthier and fitter you! Watch 3 short videos for each week as you go through your 4 week health challenge. Week 1 is FREE!!! To receive all bonus downloads click link below! WEEK ONE- MONDAY: WEEK ONE - WEDNESDAY: WEEK ONE - FRIDAY: Want more? Subscribe to the full challenge by visiting my website #weightloss #diet #fitness #nutrition #metabolism #hormones #workout #lifestyle

Traditionally, as women, we are taught that being a high performer is a badge of honor worthy of our pursuit. However, without healthy boundaries, it's this high performance mindset that ultimately leads to feelings of failure and emptiness. This book will show you how making one key decision -- the decision to step off-stage--can align you better with your true identity. Check out this preview of my audiobook! Ready to Purchase? BUY IT HERE ABOUT LACEY PRUETT Author of High Performance Detox & Former Mrs. Texas 2012 Lacey Pruett is a business owner and yoga teacher, passionate about helping women find their higher self by stepping off-stage to engage in the inside job of wholeness. Serving as a communicator, TV host, speaker and educator for over 20+ years, she’s equipped to mentor women of all ages. Her efforts gained momentum in 2012, when she served as Mrs. Texas United States, and spoke to a broader audience about healthy living and mindfulness. VIEW MORE FROM LACEY

LEVEL: MODERATE GOALS: Stress Relief, Restoring Joy, Better Meal Plans, Weight Management Here's a great example of a weekly or monthly path to better wellness for people who create a happier life, restore joy and find peace. Commit to focusing on a WELL-ement from each category for the next week or month. Want to Try This Path? Save this post by giving it a "heart" and find it in your member profile "Liked Posts" Page....then come back and comment about what it did for you below! BE WELL Focus on "Meal Spacing." Eat every 3 to 4 hours to maintain blood sugar levels, hungry or not! WHY? When your mother told you "breakfast is the most important meal" she was on the right track. Do not under estimate the importance of breakfast and EVERY meal throughout the day to reach your body confidence goal. When we skip meals, the body thinks we are depriving it, thus going into "starvation mode" and sending the body into FAT STORAGE overdrive. Read the Full Post for tips to put you back in the driver's seat on the road to your optimum weight. MOVE Exercise for at least 30 minutes per day. ....if possible, at the same time everyday. For example, schedule your MOVE TIME at 7:30am - put it on your calendar, or in your reminders. Starting your day with movement can elevate your mood ALL DAY! Here are two great guided workouts to follow: 30 minute Yoga Flow Gentle Yoga Flow NOURISH Replace breakfast or lunch with an immune-boosting smoothie! We found a great recipe that only takes five minutes to make and includes one of the best natural immune building ingredients- TURMERIC! Check out what Dr. DeSilva has to say about some of the best benefits turmeric here. Turmeric-Pineapple-Coconut Smoothie Recipe: Ingredients 1 cup fresh frozen pineapple 3/4 cup coconut milk beverage 1 teaspoon ground turmeric 1/2 teaspoon coconut oil Directions: Combine frozen pineapple, coconut milk, turmeric and coconut oil in a blender; blend until smooth. Nutrition Facts Per Serving: 171 calories; 6.4 g fat; 29.3 g carbohydrates; 1.1 g protein; 0 mg cholesterol; 29 mg sodium RELAX Still the mind with meditation. Take at least 10 minutes every day to meditate. These practices will help you to step beyond the habitual thought loops that are keeping you down. In doing so, they’ll provide you with a deeper sense of peace, calm, and contentment despite what’s going on in the world around you. Here is a great guided audio meditation that focuses on Relieving Anxiety. Read about the benefits of mindful meditation here. RESTORE Boost your mental energy. The mind is one of the biggest contributors to energy levels. The benefits of having high levels of mental energy include happiness, confidence, focus, and increased willpower, motivation, and productivity. Pick one of these (or MORE!) each day: Here Are 15 ways to Boost Your Mental Energy (Click here to read the full article) Be Grateful Remind yourself of the things you are grateful or thankful for in your life. Practice Negative Visualization: Periodically contemplate, but don’t worry about, “worst-case scenarios.” Spend this time thinking of all the things you have and reflecting on how much you would miss them if they were not yours. Surround Yourself With Great People: Spend time with people who think positively, and have a lot of energy, and talk in a positive tone. It will make think more positively and give you energy. Think Positively: Thinking positive thoughts will make you feel more positive. Feeling more positive and optimistic will boost mental energy. Declutter Your Mind: To avoid making mistakes, and to declutter your mind, keep as much as you can outside of your brain. For example, if you set a meeting with someone, put it in your calendar so you no longer have to remember it. Go Outside: Exposing your skin and eyes to sunlight will give you Vitamin D, which can boost energy. Have Fun! Don’t forget to allocate time to friends and family, hobbies, etc. These activities provide excitement and keep you motivated. Stimulate your Mind: Try learning a new skill, so you can experience some challenge throughout your daily life. Meditate: Many people find meditation to be a great way to boost mental energy. Change Your Routine: Try breaking your routine. Learn something new. Go on a spontaneous adventure to give yourself a fresh perspective. Try taking a different route to work. Go into a bookstore and pick out a random book from a genre you don’t normally read. Practice Minimalism: Learn to say “no” and eliminate excess in your life. Throw away what you don’t need. When you have fewer items in your life, there is more space for things you want. Focus on What’s in your Control: List what you’re currently worrying about or hoping for and differentiate what is in your control from what is not. Do What You’re Passion About: What do you love doing? How can you arrange your career or lifestyle so you can do more of it? Take Responsibility for Your Emotions If you are feeling sad or embarrassed, you will have less energy. If you are feeling proud or confident, you will have more energy.By taking responsibility for your emotions, you will become less dependent on external validation or circumstances to influence energy levels. When you are responsible for your own emotions, your energy levels will always be high. Be Present: Thinking negatively about the past can cause anxiety. Thinking about the future can give you anxiety. Be in the present moment. Accept the situation you’re in and take the best action you can. ASCEND Intentionally Cultivate and Practice Joy Each day, intentionally bring awareness to something you do regularly and that you know you enjoy. It could be anything: a morning cup of tea or coffee, a walk, a favorite snack, an interaction with someone you appreciate or love, a person or a pet, or a spacious moment in your day while you travel. Commit to being wholeheartedly present, aware of your bodily sensations, feelings, and thoughts. Bring an innocent perception and sensitivity to the experience, to whatever is present in terms of sights, sounds, taste, and touch. Really sense how attention imbued with innocent perception affects the world of the moment. Allow your heart truly flutter in the midst of the experience, gladdened by the simplicity of the moment.