March is Colon Cancer Awareness Month

March is Colon Cancer Awareness Month.  Ok, I've heard all the excuses for NOT getting tested, but the fact is that if colon cancer is found early in a routine screening the precancerous polyp is removed, the cancer goes with it.  No trip to chemotherapy, no radiation, zip, nada, zilch.  Done.  If no screening is done, the precancerous polyp continues to grow, the cancer can spread and then it's a whole 'nother ball game.  Ask me why I'm Blue?

Visit ccalliance.org or ccalliance.org/nevertooyoung to learn more about your risks, screenings, treatments, cancer facts and how to start the conversation. 

For Me, This Is Personal - My Mom and Colorectal Cancer

     My mother suffered from "gut" troubles as long as I can remember.  Gut aches would put her in bed and after testing that screened her virtually end to end in the '80's, she cried "enough!"   I don't remember exactly which summer it was, but I do remember all the trips to area hospitals and clinics, all the fasting and prep days, all the long waits to see what was making my mom so sick.  What we wound up with was a summer gone, huge doctor bills and no idea why she had pain.  She was done with all the tests, the preps, the fasting, the chicken broth, yellow or green jellos and the whole shitty lot. (Pardon the pun, but yeah, I just went there.)  Fast forward to the spring of 2008, over 20 years with no colon cancer screenings.  Ma had slipped, landing roughly in the area of her right kidney.  She had pain and thought she bruised something.  At the time Ma and Pa were enjoying Pa's recent retirement with gambling trips or trips to the local supper club for fish fries or prime rib.  Ma is tough, too tough for her own good sometimes, and so it was Pa who noticed something wasn't right.  Ma ate little and sipped less than half of her tapper of light beer.  He asked what was wrong, that he knew she didn't feel well because she'd barely touched her food or her beer.  Ma said that maybe she'd bruised a kidney when she slipped.  Us kids urged her to go see the doctor, maybe it was an infection, and the doctor started her on an antibiotic and sent in tests the next week.  When his office called with the results, they told her to stop the antibiotic, it was something else and a CT was scheduled.

     By the end of that next weekend, Ma felt worse, barely ate, was vomiting what she did eat.  We urged her to go into the ER, she didn't want to go, saying they never did anything on a Sunday but make you wait for Monday.  The family won out and Ma agreed to go in, she stayed in.  They kept her, said the ultrasound and CT showed something, they wanted a better look.  She was kept NPO, and cleaned out for a colonoscopy.  It was cancer.  She had a baseball sized tumor in her cecum, the place where the large and small intestine meet.  Since she was cleaned out, they kept her NPO and surgery was scheduled.  The surgeon said he didn't know how anything was getting past that tumor, he could barely get his pinky finger between the wall of her colon and the tumor.  She lost 9 inches of her large intestine, 5 inches of her small intestine.  The pathology report said the tumor had grown through to the outer layer of her large intestine, one of 7 lymph nodes tested cancerous.  She was diagnosed at stage IIIA with colon cancer.  Next came chemotherapy.

     We were lucky.  She had pain that prompted her to seek treatment.  She survived, and this summer will mark 7 years of survivorship.  However, had she been getting regular screenings it never would have gotten that far.  

If getting a colonoscopy seems scary, then you are not alone, but honestly, the prep is the worst part.  Visit ccalliance.org for tips and tricks to make it easier to stomach, questions you should ask if your doctor recommends you have one, and tips on how to start the conversation.  You can even download a family tree to help you determine your risks!

The Facts

     Early screening saves lives.  As colon cancer advances, the more deadly it becomes.  Once colon cancer becomes metastatic, only 13% will reach their 5 year survivor milestone.  While 90% of new cases and 95% of colon cancer deaths occur in those over 50, the incidence of colon cancer in those under age 50 is on the increase.  If you have a first degree relative (parent, sibling, child) who had been diagnosed, you have a 2 to 3 times higher risk of developing this cancer.  

     The good news is, when colon cancer is found early, in its local stage, the 5 year survival rate is 90%!  Since the 1980's we've gotten so much better at screening.  If the colon cancer is regional, the 5 year survival rate is 70%, and once it spread or metastasizes to the distant stage, survival drops to 12% for that 5 year milestone.  So, screening saves lives by finding colon cancer early!

The colonoscopy is the best way to detect colon cancer early, and when detected early, colon cancer is the most treatable and preventable of cancers.  Don't let your pride or embarrassment keep you from life saving screenings.  Still too scared?  Talk to your doctor about your risks and other screening methods.

The Screening

     A colonoscopy is the absolute best way to find this cancer early.  Colon cancer is unique in that it is one of the most preventable and most treatable cancers when found early.  The colonoscopy frightens you?  There are at home stool tests you can do to.  The important thing is to discuss your risks with your doctor, and then follow the screening protocol you and your doctor determine is right for you.

     The good news is that screenings are up 60% since 2010.  The bad news is that pride, ignorance, embarrassment or money issues are still keeping 1 out of 3 adults aged 50-75 are not getting screened.  There are options to help you afford screening, several screening methods, so, if you are 50, at risk or symptomatic, talk to your doctor and get screened.

Just like me, renowned actor Terrence Howard has a story of colon cancer in his mother.  He has joined CCA as their new national spokesperson.  Hear why he is urging YOU to #getscreened4 yourself and those you love!

Not Just an "Old People" Disease

     The fact is that colon cancer is diagnosed 10% of the time in people under age 50.  Cases in those under 50 are on the rise while in the 50+ crowd, there has been a decline.  Young onset cancer is often caught at advanced stages.  In 15-50% of young onset cases, treatment is delayed because of misdiagnosis or missed symptoms.  

Meet Ed Yakacki, colorectal cancer survivor.  Diagnosed just days after his 30th birthday, he now shares his long, scary story to raise awareness.  Read his story.

 So, What Are The Symptoms of Colon Cancer?

     According to Mayo Clinic, symptoms include:

• A change in bowel habits: including diarrhea or constipation or a change in the consistency of the stool.
• Rectal bleeding or blood in your stool.
• Persistent abdominal discomfort: gas, pain, or cramps.
• Feeling that your bowel doesn't empty completely.
• Weakness or fatigue.
• Unexplained weight loss.
• Many people do not have symptoms in the early stage of the disease.

Colonoscopy scary?  Having a healthy sense of humor about your body may help.  Visit ccalliance.org for more tips to make this life saving screening tolerable.

What Can You Do To Decrease Your Colon Cancer Risk?

     There are things you can do to decrease your risk.  Get screened.  Exercise regularly.  Know your family history.  Eat a balanced, healthy diet.  Don't smoke.  

Learn More: 

Visit the Colon Cancer Alliance website to learn more!

Get Screening Tips and find Resources.

Get Screened "For My Mom". Actor Terrence Howard shares his story

Read Ed Yakacki's story: diagnosed at 30, this survivor has become an advocate.

Never Too Young - learn the facts about early onset colorectal cancer.

Visit Mayo Clinic - learn more about symptoms, when to see your doctor, and more.

Recipe Wednesday - Record Cold Requires Comfort Food

     Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.   Today's feature is Low Carb Baked Spaghetti Squash.

Baby, it's cold outside!  Warm up on the inside with healthy comfort food.  Graphic from www.climatecrocks.com.

     February 2015 polar vortex brings historic cold, and cold weather requires  good ol' comfort food.   Comfort food doesn't have to be a belt buster, it can be good for you.  Give this Recipe Wednesday's feature a try:

Find  more tasty and good for you recipes at www.kitchme.com .

Low Carb Baked Spaghetti Squash with Garlic Cream Sauce

Prep Time: 10 min     Cook Time: 45 min    Ready in 55 min    Serves 6

Ingredients:

2-1/2 # spaghetti squash

3/4 cup heavy cream

1 clove garlic, pushed through press

3 tsp fresh sage, finely chopped OR 1/2 tsp dried sage

1/4 cup parmesan cheese

salt and pepper to taste

Directions:

1.  Preheat oven to 400 degrees F.

2.  Prick squash in several places with a fork and bake 45 minutes until tender.

3.  Allow squash to cool slightly.

4.  As the squash is cooling, heat cream, garlic and sage in sauce pan over medium heat.

5.  Cook 10 minutes until cream thickens enough to coat the back of a spoon.

6.  Cut squash in half, scoop out seeds.  Pull squash strands out from each half with a fork, transfering to warm serving bowl.

7.  Pour sauce over squash and toss lightly to coat.

8.  Add salt and pepper to taste, sprinkle with parmesan cheese.

9.  Serve immediately.  Enjoy!

Recipe from Kitchme.com, inspired by original recipe on Food.com, 5 star rated, 46 reviews.

Search Recipe Wednesday for other health inspired recipes.  Remember, food that's good for you can taste good, too!

LINKS:
Cooler Weather means Comfort Food - substitutions for healthier cooking

Recipe Wednesday - Mustard Crusted Salmon with Green Beans

Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.  Maybe you heard Dr. Oz talk about how good it is for you to go meatless a couple nights a week?  Today's feature is Mustard Crusted Salmon with Green Beans, because having fish once a week shouldn't be reserved for the season of Lent.

Even those meat and potato guys will enjoy a meatless meal

 when something like Mustard Crusted Salmon is on the menu!

Today's feature is a meatless meal found nowhere other than Aldi.us, that's right!  So not only is this a better choice for supper tonight, but eating better doesn't cost as much.  Thanks to Chef Kates in the ALDI Test Kitchen for this healthy and satisfying dinner time idea!  It's good food, fast.

Prep Time: 10 minutes    Cook Time: 20 minutes    Total Time: 30 minutes
Serves: 4

Ingredients:
1 cup Tuscan Garden Seasoned Croutons
1/3 cup Reggano Parmesan Cheese
1 TBL Stonemill Essentials Italian Seasoning
2 TBL Carlini Extra Virgin Olive Oil, divided
16 oz Season's Choice Extra Fine Green Beans
Salt & Pepper to taste
16 oz Sea Queen Wild Caught Salmon, thawed
3 TBL Burman's Dijon Mustard
1 lemon, sliced into wedges

Directions:
1. Preheat oven to 400 degrees F.
2. Place croutons in a food processor and pulse, or crush in a ziplock bag, to form large, coarse crumbs.  Add parmesan cheese, Italian seasoning and 1 TBL olive oil, pulse gently to combine.  Mixture should be coarse and crunchy.
3. Place frozen green beans on a baking sheet and toss with 1 TBL olive oil, salt and pepper, to taste.  Roast in oven until hot and beginning to caramelize, about 20 minutes.
4. Place salmon fillets on a greased baking sheet and season with salt and pepper to taste.  Spread Dijon mustard evenly covering each piece of salmon.  Top mustard with breadcrumb mixture.  Roast salmon fillets for 10 - 15 minutes or until cooked through and the topping is crunchy and golden brown.
5. Serve the salmon with the green beans and lemon wedges.
TIP: Place green beans in the oven to begin roasting before you finish topping the salmon fillets and dinner will be on the table in no time.

Try pairing this with Lemon Broccoli with Garlic for a little more supper time filler on the plate or put Recipe Wednesday in the search bar to find other ideas!

Links:
Aldi - find this week's features and recipe ideas.  Eat better for less!
Portion Sizes - how much is a portion?
Portion Control Made Easy - portion control plates
Shakeology - the SMARTEST meal of the day...and fastest, too!

Motivation Monday - Get Unstuck. Confidence is a State of Mind

Get Unstuck.  Confidence is a State of Mind.

     Motivation Monday  is the day of the week when I share a motivational idea or book title on my "have read" or "wish-to-read" list.  This Motivation Monday I want to share some thoughts on self-confidence, that negative inner voice, and getting unstuck.  As we start 2015 with all it's splendor and promise before us, have you already tossed aside that New Years Resolution in defeat?  Even if you have, today is the day you reclaim your confidence, your courage, get unstuck and grow to be what you have dreamed of!  You can even start with changes you'll feel TODAY!

What do you see when you look in the mirror?  Do see a rockstar?  Or, like many of us, does your head fill with negative talk?

Getting Unstuck - 'cus you are special and LIFE does happen

     This Motivation Monday, just far enough into the New Year that you may already be faltering on that resolution, I challenge you to join me on getting unstuck from that negative self-talk.  Let's restart.  We all have LIFE happening, it gets in the way.  The old proverb says "fall seven times, get up eight".  Today we start fresh because we are special.  LIFE happened, knocked us down already, but we'll get up.  Do as you always do and you'll always get what you've always gotten.  So today we begin our journey to get unstuck this year.

Act FAST to sign up for Chalene's Courageous Courage Club webinar!

Click HERE to sign up!

Chalene Johnson is a Beachbody Celebrity Fitness Coach who brings you

home fitness programs like Piyo, Turbo Fire and Turbo Jam.

No Empty Promise Here
     I'm not here to sell you on empty promises, I have work to do, too.  I won't tell you it's easy or that it won't take work.  It will.  Hard work and commitment on our parts.  I can promise you that it is worth it!  Today, if you act fast (and I mean fast) you can grab a seat in celebrity Beachbody coach and creater of Turbo Jam, Turbo Fire and Piyo, Chalene Johnson's webinar about gaining courageous confidence to crush your goals in 2015.  This front row seat with the amazing Chalene Johnson that usually costs over $1,000 is FREE.  Yes, FREE.  But jump on this now and reserve your seat for this life changing seminar because they fill up fast and the seminar is tomorrow!  Open the sign up page HERE!

Want to learn how to let that inner lion roar about how kind,

beautiful, strong, compassionate and down right awesome you are?

Join me by making this New Years Resolution our new reality!

Negative Self-Talk

     What is negative self-talk?  Let's look at that example of looking in the mirror.  Do you see the Lion inside?  If you're like me, you don't.  If you're like me, you cringe when you see yourself naked in a mirror ~ shudder.  I got dressed up for the Christmas Party, just a few weeks ago, and sighed.  I thought "that's the best I can do with what I got."  After all, LIFE happened with a vengeance.  Going from working on my B.S. degree, working over time on a start up and commissioning project (the first of its kind in my state), etc, etc...LIFE happened.  My husband was diagnosed with gastric cancer and 22 days later, my dad suffered an inter-cerebral hemorrhage.  Everything I had on my plate, all my dreams, got shoved aside.  I became a full time caregiver...and a caregiver's caregiver.  All the weight I'd worked so hard to lose when I started the fitter Fitter is back.  Major setback.  Yet, it is understandable considering all the days I've spent sitting on my dupa in hospital waiting rooms.  Yes, LIFE happened hard, but I still beat up on myself for loosing all that ground...even though I still only had 24 hours in a day.  My negative self-talk came roaring back.

     "I can't believe she's wearing that!"  "Look how much weight she gained back!"  "She's so fat and lazy."  Fat.  Lazy.  Loser.  Quitter.  Failure.  I mean, I'm the fitter Fitter for crying out loud...and with all the caregiving responsibilities, I've let it go.   That's what rolled through my head.  That's what I expected to hear from everyone at that party.  What I heard was "you look great for all you've been through!"  "That's a pretty outfit, I didn't know you wore dresses, but then I've only seen you at work."  "You're so strong.  I don't know how you've kept it all together through all of this."  That's what I heard.  So, where's the disconnect?  I'm stuck in negative self-talk.

Sometimes we have to step away from the scale.

It won't reflect how hard you crushed your workout 

yesterday.  Instead, soak in that feeling of 

accomplishment that completing a workout gives you.

Be Your Own Best Friend

     Sit down with a piece of paper and write down those little things you say to yourself.  Make a column for the positive comments and the negative ones.  Now, look at those negative comments.  That's how you see yourself.  Would you say those things to your best friend?  No!  Of coarse not.  So, why do we talk to ourselves that way?  Spend a little time in the positive column.  Rewrite all those negative comments to be positive ones.  Make those positive comments into post-it notes and put them around your house where you will see them daily. 

     All that self-trash-talk is unhealthy and, did you know that research has shown that it can actually alter your physical appearance?  Mara Miller reported on a study in the January/February 2014 issue of Womens Health that "normal-weight people who viewed themselves as fat were more likely to end up overweight."  According to New York psychotherapist Christel Parker, "the pitfalls go beyond the scale".  That self trash-talk can spill over and "hinder friendships, job prospects and overall well-being."

  

Serious food for thought: Only YOU know what you've overcome.  Only YOU 

know the extent of your courage and strength, the depths of your inner beauty.

You got knocked down 7 times and stood up 8...and shook your fist at it!

So, why are you not your biggest cheerleader?

Break the Cycle

     You failed at that last diet, so you call yourself fat.  The self trash-talk blasts your confidence and that new fitness program gathers dust while you reach for the comfort food.  The comfort food puts pounds back on.  You feel worse.  It's a vicious cycle.  We break it today.  But how?

     1) Get Up! - Get out of the chair and put down the potato chips!  If Insanity hurt your knees, try Slim in 6.  Need something slower?  Start building your core and centering yourself with Tai Cheng.  Modify if you need to.  Finish that workout, no matter how many water breaks you need.  Take a walk.  Set that attainable goal, then reach it.  Then, give yourself permission to feel good about it.  Research has linked any type of exercise (cardio, strength training, stretching, yoga) to better body confidence.  It doesn't matter what your fitness level is.  It doesn't matter whether your weight changes.  Neither does the intensity of your workout.  Post about your workout, talk about it.  You're welcomed to join me on my facebook fitter Fitter page and post it there if you're afraid your friends will hate to hear about it, I'd love to hear about your daily successes!  According to psychologist Louise Wasylkiw, Ph.D. of Mount Allison University, "just talking about your workout can up your self-image."   And if you feel better about yourself and are reaching those goals, you'll keep at it.  If you keep at it, you will see the change in yourself when you look in that mirror or pull on that pair of skinny jeans.

     2) Listen Up! - Get in touch with your body, listen to it.  The more in tune you are with how your body works, the less you'll dwell on your appearance over how you feel according to cognitive psychology researcher Vivien Ainley.  A study showed that women who could more accurately count their own heartbeats objectified themselves less. Meditation, yoga and spending some quality quiet time being comfortable in your own company will help you get more in tune with you.  Your body, regardless of your dress size, is an amazing, incredible machine!

     3) Shut Up! - Stop that "Fat Chat".  Saying things like "OMG, you are soooo tiny; my thighs are tree trunks" or "the last time I fit into jeans that size I was 11" are more hurtful to yourself than you think.  Most of us women-folk think that type of self trash-talk is harmless, maybe even makes the other person feel better.  Some of us even think it's helpful to remind ourselves endlessly about how far we have to go to reach that ultimate weight loss goal.  But really, no really, it's anything but helpful and harmless.  Even those snarky little 3rd party comments like "oh, wow, look at how much holiday weight so-and-so put on" are negative reinforcement for our own body image.  Psychology doctoral candidate Rachel Salk of the University of Wisconsin challenges us to "challenge, then replace, fat talk."  Everyone can feel more confident, just by praising someone else's strength or health habits or workout routine.

The Ol' Penalty Jar is perfect for nixing that self trash-talk.  

Set an amount that hurts, but that won't break the budget, like $1.oo each

time you catch yourself in that old negative self-talk.  Then, use it to...oh,

I don't know, buy that flashy new fitness program you've been wanting...

or that Shakeology!

Get Unstuck, Put it into Practice and Feel Better About Yourself Now!

     This is definately a New Years Resolution to stick to.  You'll have to work at it, you'll probably even back-slide a few time.  However, it is one to stick to.  So, how do you do that when nothing has worked before...thus that self trash-talk and that last bag of chips (and I can't believe I ate the whole thing!)  How do we get unstuck?  And this will work even if you missed Chalene Johnson's Courageous Confidence Club webinar.  I promise!

     Here are some simple practices that can make perfect on this New Years Resolution and get you unstuck...and have you feeling more positively about yourself by tonight!

     1) Set Goals - yes, set goals.  Ultimately, I want to be the weight that fantasy chart at the doctor's office says I should be.  Realistically it's going to take some doing to get there, that's the Big Picture Goal.  So, set realistic and quickly attainable short term goals - lose a pant size, drop those first 10 pounds, crush your daily workout (even if it's Tai Cheng) for 30 days straight.  What ever that mini-goal, make it attainable and make it part of that Big Picture Goal.  Document that Big Picture goal and all the mini-goals to reach it.  Write it down, break it down.  What ever it takes to visualize it.

     2) Accountability - yes, that icky word.  But, it works.  If you have a workout buddy and do it together or have a cheering squad that looks out for you, you will be more apt to stick to your workout routine.  Again, if you lack a cheering squad, join me on my fitter Fitter facebook page and I'll be your cheerleader...and you can be mine!  The beauty of this is that you have someone who wants to hear you brag about your work out (even if the treadmill didn't break).  You'll find that when you have a support system, you'll even work out on days you really don't want to, just because you are accountable to them.  To me the accountability of the teambeachbody community was instrumental in getting it done...and I miss them when I haven't connected with them.  Accountability works.  This is even a great place to set up that old penalty jar.  Every time you catch yourself in self doubt, you owe yourself a payment.

Well, I sure do!  Join me on myfacebook page, the fitter Fitter to share

your success, difficulties and I'll be your cheerleader!

     3) Fake it 'til you Make it - Your body language not only speaks volumes to those around you, it shouts loud and clear to you, too.  "When you hunch your shoulders, cross your arms over your chest or look at the floor, you are announcing your self-consciousness" says body-language pro Lillian Glass, Ph.D.  Walk upright like someone is holding you up by a string extending from the top of your head and look the world straight in the eye.  Do a good ol' fashioned buttock squeeze when you talk to someone.  Squeezing those butt muscles will straighten your spine.  Stand with your feet shoulder width apart, toes pointing straight at the person you're talking to.  Don't be afraid to smile and talk with your hands.  Openness of that sort screams self confidence and makes us seem more secure to those we speak to.  

     4) Out with the Old, In with the New - Do a scan of you nest, your home environment.  Can you find any confidence-destroying things?  Old jeans that don't fit.  A sweater that's too small.  Your friends too perfect facebook posts always glaring at you from your screen.  Cut these things from your immediate surroundings.  If you can't totally ditch this stuff, at least put it away for a good, long while.  Then, when the Debbie-Downer-Decor is history, work to surround yourself with positive messages.  Remember rewriting those negative self-talk statements into positive ones?  Yeah, those.  Make inspirational notes of those and put them where you will see them. "You are amazing and beautiful inside."  "You kicked butt in your sweat session today."  Strategically placed so these messages are the first thing you see in the morning and the last thing you see on your way out the door will boost that self-image. 

     5) Step Away From That Scale - No, really.  Step away from that scale.  Too often we obsess about that number.  Make stepping on the scale a special occasion by putting it away from a while.  If looking at that number sets off that self trash-talk, then don't do it.  You may have absolutely CRUSHED Sean T in that Insanity workout or nailed Chalene Johnson's Turbo Fire choreography, but you will NOT see that reflected in the number on that scale tomorrow morning. Instead, revel in the feeling of accomplishment that fitting that work out in gives you.  

Somebody, Help!  I'm Stuck!

     Just in case you need the extra pick me up of toting along a motivational read to help you get started on this, your new and improved New Years Resolution, there's Somebody, Help! I'm Stuck! - 101 Ways to Find Success and Achieve Anything You Want in Life! by Rodney D. Smith.  " 

Don't have a Kindle and would rather buy Shakeology than get a reader?  No worries!

You can download apps FREE to read this title on your computer, tablet or smartphone!

SOMEBODY HELP I’M STUCK; Everyday people wake up feeling stuck in life, work, relationships, marriage, and have no clue how to change their situation! Now there is a solution, to feeling Stuck in life. This book will change your life in way’s you never thought possible. 

“Rev. Smith has provided us with probing insights and practical realism. He takes an honest look in to the mind and spirit to lay out strategically ways to find success and achieve anything in life. This book is a self-help manual to guide us in facing challenges with the proper application and successfully achieve our desired goals. I commend this book to you--be prepared for the change and success God will bring to your life.” 
—Reverend Dr. Lee. P. Washington Pastor, Reid Temple AME Church Glenn Dale, MD 
www.reidtemple.org 

Rooted in faith and written with love, Rodney D. Smith has created the blueprint for helping others pull themselves out of a rut and into a more fulfilling life. Somebody, Help! I’m Stuck is a step-by-step guide to success for anyone looking to go a little bit further, see a little more clearly, or reach a little bit higher. There is power within the lessons of this book. All you have to do is grab it! A must read! 
—Shalisa Powell, MEdCollege President, Chicago, IL 
www.shalisapowell.com 

Links:
Beachbody celebrity fitness coach workouts, in the comfort of home
Chalene Johnson's Courageous Confidence Club webinar sign up page
Connect with me on facebook - the fitter Fitter
FREE Apps to read Kindle books on your computer, tablet or smartphone!

Shakeology - learn what replacing one meal a day with this superfood can do for you
Somebody Help! I'm Stuck!
The Penalty Jar - Pick a Cause and Repurpose the Ol' Penalty Jar