Live Love and Eat

LIVE LOVE AND EAT Heal t h | Wellbeing| Nutrition

SPLASH! IT'S SUMMERTIME!

ISSUE 75|JUNE 2022/ ISSN 2689-7741

The Moon I Love

Shift your Relationship off autopilot

JUNE POEMS

HOT FUN IN THE SUMMERTIME

Lymphatic Congestion AT 104 YEARS OLD SHE HIRED HER FIRST PERSONAL TRAINER EVER

3 Ways to make healthy living less expensive

Healthy Eating on the Go How to trust your body with what and how much to eat

The Divorced Woman’s Guide™ to …. Celebrating the light within us

HOW RE-WRITE YOUR STORY TO CREATE MORE MONEY AND THE LIFE OF YOUR DREAMS

How to use a lacrosse ball to help regain mobility in tight necks, shoulders and lower back

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 75

08

MEET OUR SPOTLIGHT Amber Boyles-Pellock Board Certified Traditional Naturopath

RECIPES Looking for a healthy recipe for Mother's day? We have you covered. Enjoy these simple recipes.

68 MEET OUR CONTRIBUTORS

05

All articles are written by health coaches and professionals whom have all overcome their own personal life and health challenges.

LIVE LOVE AND EAT

ARTICLES 15 The Divorced Woman’s Guide™ to ….

Managing Your Mother’s Day Grief 17 Shift your Relationship off autopilot 21 At 104 years old she hired her first personal trainer ever 26 Hot Fun in the Summertime

ARTICLES 31 Splash! It's Summertime 33 Lymphatic Congestion 38 How to trust your body with what and how much to eat 43 How re-write your story to create more money and the life of your dreams

ARTICLES 46 3 Ways to make healthy living less expensive 49 Healthy Eating on the go 54 The Moon I love 66 June Poems 61 How to use a lacrosse ball to help regain mobility in tight necks, shoulders and lower back

CONTACT US LIVE LOVE AND EAT 4497 Wyndtree Drive #212 West Chester Ohio 45069

New Stories, New writers

513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

NOTE FROM EDITOR It is the month of June. We are pleased to bring you the Summer edition this month. I am excited about Summer this year.

Warmer days, barbeques, going to the pool, and summer trips.

In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered.

We partnered with Energy Bits, Get a 20% discount by using the code: LiveLoveEat. https://www.energybits.com/ Be sure to check out our Recipe section for healthy Summer recipes.

Meet our Spotlight for the June issue Amber Boyles-Pellock and read all about the wonderful work she is doing in the world.

Please share with us your favorite summer activity on our Facebook page, be sure to use the hashtag #summer Look out for our Podcast, The Live Love and Eat Show.

We have amazing speakers lined up.

Kick back, relax and soak up some quality time with Live Love and Eat

We hope that you enjoy this issue.

BERNADINE OTTO Editor-In-Chief

EDITORIAL BERNADINE OTTO Editor-In-Chief

SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy

MEET OUR CONTRIBUTORS 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com

Managing Editor Bernadine Otto Contributor Jace Jacobs Contributor Judy Brown

Victoria Kleinsman

Bernadine Otto

Jace Jacobs

Judy Brown

Tracy Markley

Linda Watson

Amber Sherry Parks Boyles-Pellock

Skylar Snow Poetry

Dr. Danielle Litoff

Mark Semple

Contributor Victoria Kleinsman Contributor Tracy Markley Contributor Linda Watson Contributor Amber BoylesPellock Contributor Sherry Parks Contributor Skylar Snow Poetry Contributor Dr. Danielle Litoff

Wendy Sterling

Contributor Mark Semple Contributor Wendy Sterling Spotlight Amber BoylesPellock Recipes Bernadine Otto

4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM

Book Feature Tracy Markley

Copyright © 2022 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

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AMBER BOYLES-PELLOCK

Traditional Naturopath at Live In Wellness

'''Give yourself grace; we all struggle from time to time. Try to make tomorrow better than today and keep putting one foot in front of the other''.

Amber lives in Edwardsville, IL You can learn more about Amber here: Get in Touch: info@ILiveInWellness.com - general amber@ILiveInWellness.com Website: : www.ILiveInWellness.com Facebook: https://www.facebook.com/ILiveInWellness IG: @amberboylespellocknd

How did you get started in your career? In What Year?

I had no idea how my life would change, but I wanted to desperately better understand nutrition in an attempt to heal my own body. In February 2016, I started my journey when I enrolled in the Institute of Transformational Nutrition out of Los Angeles, California. At the time, this was the most comprehensive mind-body-spirit program I could find, and I was all in!

Who or what has been your greatest professional inspiration and why?

I’m inspired daily by the women who walk through our doors — those looking for a better way of life for themselves and their families. Many are caring for elderly parents who have declined rapidly at an early age and they pledge to not repeat this cycle for their children. My clients are tough, they have grit, they want open and brutally honest conversations, and they are willing to do the work. They are inspiring and my continued source of inspiration.

What advice would I offer to someone just starting out in the industry?

Make a post on social media, tell your friends, get a website, and just start telling people what you’re doing and whom you can help. This industry is ever-evolving. Am I a better practitioner today than I was in 2017? Hell yes!

Every day I learn, which makes me better, and I hope I never stop learning. There’s someone out there right now who needs your help. Just start!

What professional challenges have you faced that have contributed to your overall success?

COVID happened. I’m an in-person, brick-and-mortar practice that all of a sudden my state said, you’re closed until further notice. Umm, excuse me? That’s a challenge that we’ve all faced one way or another. It caused me to pivot and get creative about how I can work with my clients remotely. Not without some initial challenges, but now I can work remotely with women around the globe, all while enjoying some additional flexibility that has turned out to be a blessing in disguise What do you do in your free time (volunteer, work, hobbies, etc.)

In my free time, I enjoy spending time in nature with my husband and two rescue dogs, Tallulah Grace, a bulldog, and Brody, a pit bull terrier mix. During COVID, we purchased an RV and love visiting all the local, state, and national parks. I’m active in animal rescue and support various organizations throughout the country with the hopes that all pets will one day have a place to call home through all the wonderful adoption organizations out there providing second chances.

What would you like readers to know about you and why?

I’ve been there! I’ve been sick and bounced from doctor to specialist and back and forth without being “heard” and sent away with no real answers or explanations. It’s gut-wrenching to spend hours researching, trying to find the next avenue to explore. Once you find a practitioner or physician you believe can help you, then the waiting begins, sometimes weeks if you’re lucky, but usually months. By the time the appointment rolls around, you’re so excited, feeling this is going to be the appointment that changes things for you — only to walk away being dismissed or told: “nothing’s wrong.” It’s exhausting, disheartening and an emotional roller coaster at best. At worst, it drains your finances and leaves you still miserable with no explanation. Don’t give up! Keep searching because help is out there, I promise!

What is your favorite quote and why?

“It’s hard to beat a person who never gives up.” ~ Babe Ruth Although in a completely different context, the clients I work with are always striving to be better. Every day, making changes, healing from the inside out, repairing old traumas and emotional wounds — they never quit! As a practitioner, I never quit. I remember what it felt like to be on the other side of the table, so together, we don’t quit.

What 3 tips will you give someone who is struggling to live healthy?

Grace: Give yourself grace; we all struggle from time to time. Try to make tomorrow better than today and keep putting one foot in front of the other. That being said, I also challenge my clients to do emotional work.

Find a practitioner that can help you identify your “why.” Why do you have self-sabotaging behaviors? Where did you learn that and from whom? Many times we have to look in the mirror and own the reflection staring back at us — own the decisions that have led to this point so we can make new ones moving forward without being “handcuffed” from prior emotional wounds and trauma.

Gratitude: Even the hardest things you’ve walked through in life have teachable moments. Reflect on those in gratitude, because learning what we don’t want is just as important sometimes. Every day try to identify three things you’re grateful for. Sometimes I recommend to clients to go around the dinner table and have everyone list three things from the day they are grateful for. In our house, we have a gratitude jar, and throughout the year, we write all the things we’re grateful for, and then we read them all out loud on New Year’s Day. Some keep a journal. Whatever works for you to focus on what you’re grateful for will help keep you in an energetic alignment with the goals you’re trying to achieve.

Grit: Sometimes you’ve gotta just grind it out. I own a jacket that says “fight, grind, repeat,” and sometimes you just have to dig deep and muscle your way through tough times to get back on track. The hard part is knowing when to have grit and when to have grace. I feel like that’s a seesaw we can all relate to!

What kind of legacy would you like to leave the world?

My goal in life is to positively impact those I cross paths with and to inspire a movement. I want to empower everyone to take control of their own health, not settle for subpar care or being dismissed regardless of what initials may come after a name. No one cares as much about your health as you do, so don’t quit seeking answers and asking the hard questions. I want health care to focus on total health, including the mind, body and spirit. A system where we are free to acknowledge, process, and heal from trauma and emotional wounds, free from any societal stigma. One where physicians and holistic practitioners can coexist and collaborate for a more integrative approach, which benefits us all.

Are there any specific contributions, you have made in your field which contributed to your success? (i.e.inventions/patents. Books authored or coauthored, etc.)

Creating I’ve co-authored a book called “Wake Up: The Happy Brain.” I’ve provided a graphic as well as content from the original press release.

Amber Boyles-Pellock showcased in the latest Wake Up Anthology — The Happy Brain.

Amber Boyles-Pellock, a Board Certified Traditional Naturopathic Doctor, along with 30+ experts from around the globe pool their talents to create the latest anthology titled "Wake Up: The Happy Brain," which just hit Amazon's #1 spot.

The title of Amber’s story is "The Magic Happens in the Emotions," where she talks about the power of emotions, how it affects the brain, how to get over the emotional baggage, and the importance of physical, emotional and spiritual components of total health.

Pellock states: “The invitation to be a part of this wonderful anthology represents another milestone in my life, and I am beyond humbled to be published in a book with Dr. Bruce Lipton, Dr. Joe Dispenza, Dr. Patrick Porter, and all the other brilliant minds.”

Not only does Amber offer insights and solutions to improve her clients’ overall health and wellness, but she also guides how to release emotions to reveal how people can live their best life.

Elizabeth B, one of her patients said, "I was looking for relief from my sinus congestion and drainage which irritates my throat and causes a chronic cough. Amber introduced me to NAET and also helped me identify foods which were making me worse. Thanks to her methods and suggestions, I'm feeling much better."

Amber offers unique holistic health services — her tools and techniques calm nervous systems to allow her patients’ bodies the rest they truly require. Her significant strategies result in lasting change by modifying thoughts and behaviors. Providing amazing quality of life, offering her patients peace of mind, regaining the much-needed work-life balance, and stepping up to a healthier, happier and more fulfilling way of living. Amber Boyles-Pellock is available for speaking events, conferences, and workshops and is also open for interviews.

To know more about Amber, her book or for a book signing, scheduling an appearance, or to discuss a daily/weekly column, please visit her official site www.ILiveInWellness.com.

For interviews, please contact her at amber@ILiveInWellness.com.

What does my typical client look like at Live In Wellness?

My typical client is a mom, desperately seeking answers for their child even though they so want to be seen and heard for their own health concerns, they are putting the children first. We do a lot of work with children who have been diagnosed with everything from food allergies, sensory issues, “alphabet soup” (all those with diagnoses involving multiple letters), digestive complaints, headaches and migraines, emotional outbursts, to infants who won’t sleep, are spitting up and everything in between. Once we get the kiddos taken care of, then the rest of the family comes trickling in — or sometimes all at once!

The adults, mostly women, are the ones who have had their medical doctor tell them everything is good, yet they are exhausted, short-tempered, starting to have cycle dysregulation, gaining weight where it has never shown up before, and just in general feeling terrible and can’t believe this is the best it can get. They’ve tried the medical route, taking the doctor-prescribed antidepressants, cholesterol meds, blood pressure meds, immunesuppressing meds, hormone meds, acid-reducing meds, and sleep meds, and all they seem to get are more meds. They want off the hamster wheel. They have usually spent thousands of dollars on specialists and detailed testing and have gone down multiple rabbit holes in hopes of any answers. These clients come in with three-ring binders, pages all highlighted and cross-referenced, but at the end of the day, all this information has still yielded no answers. They are frustrated, still exhausted, and in search of hope! I’m blessed every day to be a beacon of hope for these people. I remember that feeling all too well on my journey, so I never lose sight of how defeated they are feeling when they land in my treatment room.

What am I an expert in?

First and foremost, I consider myself a teacher. My friends and family reading this might laugh, because I’m not known for my patience with students. However, those walking through my door are so interested in understanding how they got here that they make teaching rewarding. There’s nothing better than watching a client connect the dots of what their body has been trying to tell them all along. I want to empower my clients to take control of their health. I’m just here to teach and support them on their journey.

My process involves a very detailed intake and a longer appointment than most, 90 minutes. I want to hear your story. There are so many clues as to what is happening that you can learn just by listening. I want my clients to feel heard. It’s always my goal at the end of the first appointment, and I literally say, “Do you understand what led you to this point AND how we’re going to fix it?” If they can answer that question with a yes, then we’re off to a great start.

I’m an expert in working backward — I know how crazy that sounds, but it’s true. I go back to the basics. When was the last time someone asked you how much water you were drinking and what kind, what your food intake looks like, are you exercising daily, are you having daily bowel movements, etc. The body can upregulate so many processes when given the proper raw materials. After all, if you’re going to bake a cake, how good can it possibly be without sugar, eggs or oil? The body needs the proper ingredients to function optimally. I’m always going backward and asking “why”!

I’m also looking for the root cause of dysfunction or miscommunication in the body. For example, I have so many clients who have been diagnosed with high cholesterol and are on a statin as prescribed by their medical doctor.

No judgment here, but my question is always: Why do you have high cholesterol? I’m fairly confident it’s not a pharmaceutical deficiency, so what in the body isn’t communicating properly to regulate your levels? I’m always working backward — going all the way back to the foundations in order to rebuild a system that functions properly.

THE DIVORCED WOMAN’S GUIDE™ TO ….

CELEBRATING THE LIGHT WITHIN US

THE SUMMER SOLSTICE IS UPON US ON JUNE 21, 2022, REMINDING US TO NOT ONLY ENJOYING THE NOURISHMENT FROM THE SUN, BUT TO ALSO CHERISH AND SHINE THE LIGHT WITHIN EACH OF US.THAT DAY WILL BE THE LONGEST ONE OF THE YEARS AS THIS DATE MARKS THE EARTH’S ORBIT AROUND THE SUN FOR A SECOND TIME.

Energetically, it is a time to nourish the seeds you plant and allow a natural flow of energy around them. There are times when we are meant to grow, times to pause and other times to release and learn.

This summer is the time to soak up the energy and allow it to fuel what is next!

This summer solstice represents a peak as the Sun is completing its cycle of growth. That is why this is the best time to reflect on peak moments in your life and acknowledge yourself for what you have accomplished (big and small) that make you smile. To do that you get to be fully present and see the beauty and richness of the here and now. So let go and accept that the past is the past and the only time we have is the present moment. Each day is precious and a gift. So, we get to celebrate the bounty of this Earth and our lives!

When we go through a divorce, it is hard to see what is on the other side or what life will look like.

WRITTEN BY WENDY STERLING

Fear creates a cloud of darkness that prevents possibility from blooming. Love is the light we get to shine to see where we want to plant new seeds for our future. Baby steps are still steps moving your forward and help us get closer to creating a new chapter in our life. Imagine each step as a newly planted seed. Each seed needs nurturing from the sun, water, and soil to grow.

So does each step of your new life. Nurturing your steps forward comes in the form of awareness, vulnerability, and celebration. We cannot hurry the process. Instead, we must surrender and trust that life (and seeds) will reach their fullness in their own time.

Summer is the season for divorcees to celebrate new beginnings and the light within us all to shine bright.

It grants us permission to do so, rather than dim it. We get to open ourselves up to receive light and use it to inspire and uplift us. Therefore, it is important to set intentions and each seed you plant to bring them to life. The energy from the Sun’s light will provide you with spiritual growth to achieve your dream and desires as you head into the second half of the year. It is up to you to create the enlightenment you seek and triumph over the dark.

It is our connection to one another, to source, and to the Sun that bonds us to the light within everything and everyone. Starting this summer, choose to celebrate possibility, create fun and live in the moment. Life passes quickly. We must intentionally stop and enjoy what we have created before taking another step forward. Show yourself love and gratitude by being present in the moment and allowing life to flow.

Life is not just about your divorce or work – there is so much more to it. What good is achieving our goals when we don’t stop to celebrate what we’ve created?

No matter what you have been through or what is still on your to-do list, now is the time to focus on celebrating life and appreciating the air you breathe.

Let the light of the sun highlight what is important and burn away what you no longer need. Cut the cords of your past, your old thought patterns, and your past relationship; anything that keeps you from moving forward. Whatever no longer serves you, give it to the light to transmute and disintegrate it into the air.

Use today to stand in the sun, put your feet in the dirt and close your eyes to feel the warmth of the sun on your skin. Feel the light flow through your body, spreading love and positivity. Allow the energy from the light to awaken, ascend and enlighten you and your future. You will see your dreams align with your path forward.

Wendy Sterling is a Divorce Recovery Specialist, writer, author, and speaker who founded The Divorce Rehab™. Wendy helps divorced women recover from their divorce by finding their true identity and voice by ending their pity party, mourning the loss of their marriage to create a new, better life they design. Prior to becoming a certified life coach, Wendy established her 18-year career as a top-level advertising sales executive in the digital space, at the world’s most progressive social and lifestyle website brands (such as Who What Wear and Refinery29). After learning of her own unexpected divorce and finding the world of coaching, she realized she could combine her 20 years of experience in Corporate America as a leader with this new coaching methodology and make a profound impact in the world. She helps women see their divorce as a gift, it happens FOR them not TO them. Wendy is a graduate of UCLA and a Certified Professional Co-Active Coach (CPCC) from The CoActive Training Institute. She is also an Associate Certified Coach (ACC) through the International Coach Federation. She is a guest blogger on Hello Divorce as well as a Contributing Writer for Divorced Girl Smiling.

Facebook: https://www.facebook.com/wendytsterling/ Instagram: https://www.instagram.com/divorcerehabwithwendy/ Website: https://www.wendysterling.net/

Shift your relationship off autopilot Written By Mark Semple

What’s happening in your relationship & intimacy these days?

Is it the exciting, vibrant, fulfilling experience you love? If it’s anything less, how aware are you of what is happening with it? More specifically, are you actively engaged with taking care of yourself and communicating with your partner on the ecstatic journey you both want? Or is your relationship just ‘there’ co-existing with all the other aspects of your life?

This is not intended to imply that you’re expected to be in action for your relationship constantly, rather that you feel connected & engaged with it and this awareness adds something energetically magical to each moment that you’re in.

There will often be times when your energy may be required to fully focus on something else, such as nurturing yourself or caring for a loved one. When your relationship is in a great space, there’s a sense of peace in knowing that it’s there for you, no matter what and it’s okay for you to be devoting your time and energy elsewhere.

If you’re not feeling good about the state of your relationship or you’re not even sure what the state of it is, check to see if you have put it on autopilot. (First & foremost, check to see if YOU are operating on autopilot.)

When you realize that you’re just going through the motions automatically, without giving any conscious thought to them, that’s a major sign to be aware of.

Certain automatic routines, like brushing your teeth first thing, are perfectly normal.

When a substantial portion of your activities is happening without mindfulness, it’s not a good thing. Please note that if you’re feeling that you’re in an extended funk, or have feelings like depression or lethargy, check with a doctor or therapist to ensure you’re in good shape.

Look at your routine with your partner. Is it basically the same thing each day? Ie: Get up, shower & dress, have breakfast, go to work, do household chores, have dinner, watch TV, go to bed, repeat.

Where do passion, excitement, and fulfillment fit into that? Yes, you have stuff to do that is important. How much more enjoyable would it be if you were doing it with more passion and energy?

The first essential step in improving anything is to acknowledge that something is not where you want it to be right now. The second step is to get clarity on what you want it to be. The third is to get a plan and put it into action.

Getting in shape is a perfect example. You become aware that your body shape, muscle tone, flexibility, and energy are not where you want them to be. You make a decision that you want to drop a couple of dress sizes, see some abs, hit those advanced yoga postures, or have the vitality to put into whatever you want to do. You set intentions, get some insights/coaching/strategy and you commit to taking the actions to move forward. You have the understanding that it may take some time with regular effort to make the shifts. If it is really important to you, you’ll commit to it and take the actions to the best of your ability.

It is fundamental that, if nothing changes, nothing changes. Also, you are what you repeatedly do. Thus, if you want to be, see, feel, live, and love differently, you are going to have to act differently.

Getting yourself off autopilot is obviously crucial to shifting the energy around other aspects of your life. When you have more awareness, energy, and focus, you can bring more of your awesome self to your relationship. Which obviously takes two and your partner must take responsibility for the energy they’re bringing to the space. If they’re not quite there, don’t get caught up in that. Maintain your focus on your intention and keep making the shifts that you need to make for yourself. When you are showing up differently, you’ll start to experience things differently.

Hopefully, you’re able to communicate intimately with your partner and share your thoughts and feelings about the state of things and what you want them to ideally be. There may be some hurt feelings or resentment that come up and they will need to be lovingly heard, acknowledged, and resolved in order to rekindle the passion & intimacy. (Coaching and energy clearing is a huge assets in this area and can expedite the attainment of a connection that draws you closer to each other.)

It's critical to be tender in this process and take it a day at a time, being fully present in the moment. You have intention on where you want to be albeit how you’re showing up & feeling in this moment is truly all you have any control over.

Support your partner in the same by focusing solely on what you have both expressed you want and acknowledging the efforts being made to move forward. This is a learning process and it’s an empowered action to seek external guidance in releasing un-serving energy, moving on from past hurts, opening up again, and defining what you truly want.

Life is meant to be fulfilling. Please don’t settle for anything less. Make you your top priority, stay committed to the passionate intimacy you desire & deserve, and don’t let anything deprive you of it.

Mark Semple is a Certified Comprehensive Coach, Energy Healer, Retreat Leader, Yoga Teacher, Author, and Speaker. His passion is supporting couples in bringing back their passion & intimacy and co-creating the mutually fulfilling relationship they both desire. Mark utilizes a variety of intuitive coaching & energy clearing techniques to identify & resolve the root causes of his clients’ opportunities. He works with his clients via individual sessions, powerful workshops, and transformational retreats.

Mark@rekindlingintimacy.com https://rekindlingintimacy.com

AT 104 YEARS OLD SHE HIRED HER FIRST PERSONAL TRAINER EVER

Written By Tracy Markley

Over a year ago, when Essie was 103, I had the honor to go to her home and interview her for my blog. Of course, everyone's question was "What is her secret?" Her daughter told me she does not like to be asked that question, so I did not ask her that. At the end of the interview, I asked her why she did not like that question. She had no secret and her answer was "I am just me." That was my favorite part is talking to her. It was sweet, and honest, and made me feel encouraged to just be me in life.

When she was 104 1/4 years old she joined the gym I trained at so she could do private personal training sessions with me. She began coming in twice a week for 30 minutes. One of the things we did together was she would stand on a pink BOSU® ball and hold on to a bar to work on balance and strengthen her postural muscles and core. When she got to the point where I thought it would be good for her to step up and down, forward and back, and side to side over the BOSU® ball, I thought it would be a good idea to have her get a child-size BOSU® ball. She began proudly walking through the parking lot and into the gym caring her very own BOSU® ball on her walker. She even scanned her own key into the gym scanner each time she came in.

She learned to engage her core to help her stand up taller and to help her balance as she was on the BOSU® balls and as she walked. In the time frame of 3 months, her posture had a big structural change. She focused on holding herself upright while she exercised with me and on her own when she was doing her everyday activities.

This is a great example. If you are present and consistent, your body can make healthy changes at any age.

She will be 105 years old in less than a month.

In our training sessions together she works on walking backward and forward with her walker. She stays aware of where her body is in space and where she is placing her feet. Exercising with awareness and being present trains the body better and retrains the subconscious to be in charge again for safe movements.

A few weeks ago she needed to get an X-ray and when she was done she just sat up from the table without using her arms. The X-ray tech said, "She just sat up using her core!"

One day she had some of her family visiting and they came to be with her while she worked out with me.

We had four generations of her family there with her. I insisted they all go on the BOSU® balls with her for a picture. Her daughter, Peggy, at 75 years old posing on her mom's child-size ball.

Essie also has an Angel that watches over her during her workouts when she is with me now. He was with me when I went to her home and talked to her when she was 103. He really likes her.

She does squats holding onto a bar while on the BOSU® ball and even does pushups. A couple of times she let go with one hand on her own and whipped out a few one-arm pushups.

I mentioned in my last blog post that she was a big Dodgers and Vin Scully fan. Vin wrote her a letter on her 100th birthday. I was invited to the "Give It Forward" Ceremony where she was presented with a gift of a picture of Don Drysdale, a former Dodger player. Essie has been such a fun client to train. She inspires others who see her. Her positive calm presence helps me to feel and stay inspired.

She enjoys walking outdoors with her family when she can too.

If you would like to read my interview with her when she was 103, you can scroll through my blog or click this link, At 103 Years Old, What is Her Secret? Within a Year of Essie's passing, I wrote the book Tipping Toward Balance. this book was dedicated to her. Her story was also mentioned in the book.

Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and for helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) and Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. She is the 2021 IDEA Personal Trainer of the Year. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit

Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors.

She also created the CEC course "Stroke Recovery

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any age. This book is for kids to seniors. At any age, the human

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and sports. The better we understand what muscles participate

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www.instagram.com/motivate_healthyfit

muscles the what is usually taught in basic anatomy sections of

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most physical education, fitness & exercise classes, and

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certification courses. This book is a great reference to keep

www.tracys-healthy-365.blogspot.com

around at home or any location where physical movement is

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being practiced or rehabilitated. This book includes a chapter with definitions of movement and action names used in kinesiology, biomechanics, and anatomy teachings.

Biomechanics of Your Body, A Simplified Way to Learn Human Movement and Muscles, is available in Color and Black and white print editions. It is also available on Kindle. The Kindle version of the book is always in color.

JUNE 2022 HAPPENINGS I thought summer would never get here and now here we are. We start off the month with Mercury stationing direct on June 3rd.

This is such a welcome relief as we start to feel our thoughts and energy returning to normal. You can expect to feel more balanced with communication becoming clearer, having more clarity in your mental processes, and transportation, travel, and technology being more reliable.

However, the next day on June 4th, Saturn goes retrograde and will remain so until October 22nd. Saturn is the planet that teaches us that the purpose of life is growth through experience.

He teaches us our most difficult lessons, forcing us to grow by recognizing our own limitations and boundaries. Saturn is strict.

The authority figure who pushes us to achieve the most we can, ruling through self-discipline, restriction, and authority.

When Saturn is direct, it can help us find our way and steer us on the right path on our journey. When it goes retrograde, you may feel a little more anxious and restricted.

On a positive note, it can also make you work harder and have more discipline and focus on the practical aspects of where and how to get what you want in life.

It is important to remember that the purpose of this retrograde is to assess the important things in your life and make any necessary changes. It is about restructuring and rebuilding the things that are no longer serving you.

It is a time to slow down and decide if your activities are working in your best interest or if you need to change direction. Bring your actions into balance As with any retrograde or transit, it is always important to know the area of life it will be affecting according to where it is moving through your chart. For instance, if Saturn is transiting retrograde through your 6th house, you may be challenged to reorganize and improve on the ways you have been managing your life both at work and at home. Take responsibility for how you operate on a daily basis. You would want to do things like, reassess your morning routine for greater productivity in starting your day, take a second look at your calendar system to ensure that it is up-to-date and in sync with your to-do lists, and develop discipline in making good choices regarding your health. The goal would be to build solid personal foundations during this time so that you can better serve yourself and others in the future.

An important date to mark on your calendar is June the 6th. This is the date which is a high point in the month. We will experience a Lunar Grand Trine in earth signs. There will be a Virgo Moon, Pluto in Capricorn, and Mercury in Taurus. Let me explain why this is important to note and be aware of.

A Grand Trine occurs when 3 planets align in a perfect equilateral triangle, making 120-degree trine aspects to each other. They all share the same element and in this case the earth element. When a Grand Trine is in the earth element, it represents mature wisdom, an instinctual knowing of how to get things done, and stability and groundedness with which to manifest and bring new ideas to life. The Grand Trine provides extremely harmonious energy which can spark major artistic or creative developments. Globally, it could perhaps lead to progress around world peace and open the door for positive communications, possibly breaking down barriers and lifting the energy to new levels of unity.

This is a naturally lucky aspect and exceptionally positive, so keep your options and eyes open during this time period.

Don’t let it pass by without utilizing these vibrations. Focus on your career goals because it could bring professional recognition as well as an increase in finances, but you must recognize this energy and make it work for you.

On June 13th, Mercury enters Gemini, making this the perfect time for summertime fun and socializing. Take advantage of the season and plan some outdoor parties or picnics, widen your social circle of friends to include more excitement and eclectic people, and don’t be afraid to be flirty, chatty, and curious.

June 14th brings the Full Moon in the sign of Sagittarius. This Full Moon is known as the Super Full Moon, meaning that it is at the closest point to Earth and looks bigger and brighter since it is about 16% brighter than an average Full Moon. It should be quite the vision.

During a Full Moon, the Sun and Moon are directly opposite each other, making this Sun/Moon polarity between Gemini and Sagittarius.

The theme of this Full Moon is about finding a balance between our need for sparkling conversation and chasing information for no particular reason vs. receiving information to help us see the larger view of life and creating a vision for the future. Both signs are mutable, positive masculine signs that are mentally active, so although they are on opposite sides of the astrological chart, their energies allow them to work together in an easy way, making them natural partners.

Where Gemini is concerned with current events as they are happening and wants to know everything about everyone. Sagittarius is concerned with the broader spectrum and what is happening on the world stage.

Gemini seeks knowledge for the sake of curiosity and Sagittarius seeks knowledge in pursuit of a goal.

Gemini is observant and focused more on the present, while Sagittarius is a big picture person and is always looking toward the next big thing. Both are great storytellers and love to learn, but Gemini’s information comes from communicating with others while Sagittarius’s information tends to come from personal experiences and their own philosophies and beliefs in how they view the world.

With this Full Moon in Sagittarius, the basic premise is to seek knowledge by being open to new experiences and learning new landscapes, whether you do this through physical travel, cultural diversity, continuing education, or anywhere you can expand your horizons and enrich your life. This Full Moon helps you to become more of a visionary, so try something new and exciting, go on an adventure, expand, and explore.

Let this Full Moon lead you on a path from idealism to finding your spiritual truth and a deeper purpose and meaning in your life.

The Sun enters Cancer on June 21st and also brings the Summer Solstice.

The solstice marks the official beginning of the first day of summer resulting in the longest day and shortest night of the year if you live in the Northern Hemisphere.

Cancer season brings in the energy of summer and is a cardinal water sign. Every season begins with a cardinal sign with Aries signaling spring, Cancer is summer, Libra activates fall and Capricorn brings in winter.

The essential nature of the cardinal signs is to initiate action, to start things, to get things going. Cancer season brings up thoughts of what your purpose and direction will be in the coming months. This is a season very much about utilizing our emotions.

Because Cancer is a water element it corresponds with our emotions and feelings. It represents the power of our unconscious desires and energies and how that motivates us to move ahead. Cancer is the most sensitive sign in the zodiac, so use your emotional sensitivities and intuition and take advantage of your powerful imagination to work for you and not against you.

The Moon rules the sign of Cancer and is focused on the home and family and is always about self-care. Your feelings may see-saw a bit, and you may be feeling more sensitive, but it is a wonderful time to build close, meaningful relationships. Give yourself permission to slow down and relax. Give yourself the gift of being able to bring your dreams to life. This season can bring maturity in understanding your innermost soul and realizing what it means to move on to the next phase of your development.

All this inner and emotional time will help prepare you for Leo season on July 22nd, when the energy will be much more lighthearted, dynamic, and playful, and when you will be able to express yourself without difficulties or selfconsciousness.

At the end of the month on June 28th, the New Moon will be in her own sign of Cancer. Since the Moon and Cancer represent home, family, karma, nurturing, domesticity, emotions, and feelings, the energy of this New Moon is much gentler as we seek to transition and navigate new waters. This is the time to think about the plans you would like to implement in matters that affect your relationships, your home environment, and family life, and the things that will add value to your sense of safety and comfort.

Because the Moon will also be in a square aspect to Jupiter, be aware that you may experience a tendency to overdo things in terms of your emotional and financial generosity. So, just for a couple of days during this connection, try to watch any acts of overindulgence. You don’t want to over-extend yourself and have to deal with it later.

On the same day, Neptune goes retrograde in Pisces until December 3rd. Neptune is famous for creating an illusion, self-delusion, and fantasy. This is a watery planet that can sometimes cloud our minds with a mist, creating uncertain thoughts and misunderstood perceptions. It is almost like moving through life in a fog. Neptune can be the trickster, who has us at times putting on our rose-colored glasses so that we don’t have to face things or see things as they really are. This planet tries to protect us when the realism of life is too harsh. Neptune has a spiritual side as well.

Spirituality and our spiritual beliefs are often hidden, yet we still have faith in what we cannot see or touch. This is the work of Neptune. It gives us our imagination, creativity, and sensitivity and governs our dreams.

However, when Neptune is retrograde, for the next 6 months you will see things more realistically and with greater awareness.

Almost as if a veil has been lifted. It will be easier for you to see situations more clearly in the light of day. This time period encourages you to view the most difficult aspects about yourself, your life, and your relationships with others, and make adjustments. Reflect on all these issues and on boundaries that need to be put in place, then work towards healing. Cut ties with any unhealthy relationships and be more discerning whom you share yourself with.

Neptune in Pisces energy is extremely strong intuitively, but when it is retrograde, you may question yourself and your decisions. During this time, it is particularly important to stay true to yourself, trust your instincts, and follow your intuition. Your intuition will never steer you wrong. This retrograde inspires creativity and helps you to better understand your hopes and dreams. *Want to go deeper and understand yourself, your challenges, and opportunities? Visit www.soulguideastrology.com and schedule a one-on-one reading with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.

Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology

S p h lash! s a l p S

IT'S SUMMERTIME! WRITTEN BY JUDY BROWN

Splash into summer!

Splash into the ocean wave!

Splash a lemon wedge into your sparkling water!

Splash cold mountain stream water on your toes!

Splash goes the toad as it catches a bug!

Splash goes the puppy jumping in the lake to rescue the stick!

Splash goes the baby cooing in the baby pool!

Splash goes the dolphin swimming beside the sailboat!

Splash goes the summer rain as it hits the pavement!

Splash goes the fish as it swims away!

Splash goes the ice cube in a refreshing glass of tea!

Splash goes the young camper diving into the river!

Splash goes the pebble thrown into the creek!

Splash goes the waterfall down the rocky slope!

Splash goes the beachball as it bounces on the water!

Splash goes the good luck penny tossed into the fountain!

It’s summertime and time to splash!

Enjoy the summer sun and family time.

Splash some fun into your day and ……. be sure to splash on your face a big summer smile!

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/ https://www.instagram.com/judyswellnesscafe/

LYMPHATIC CONGESTION WRITTEN BY AMBER BOYLES-PELLOCK

ARE YOU TOXIC? Understanding lymphatic congestion, what it is, and why you should care.

According to the Cleveland Clinic, the lymphatic system is described as a “part of your immune system, which has many functions. They include protecting your body from illness-causing invaders, maintaining body fluid levels, absorbing digestive tract fats, and removing cellular waste. Blockages, diseases, or infections can affect your lymphatic system’s function.”

So, let’s unpack how this complex system actually functions. The lymphatic system is our body’s waste management system — period. Any fluids that leak out of the blood vessels are managed by the lymph system in an attempt to regulate fluid levels. Our lymph nodes monitor activity and, in conjunction with the spleen and thymus, help protect us from viruses, pathogens, infections, and even dis-ease. This system is critical for optimal wellness and immune health.

Most of us are familiar with lymph nodes, especially in our throat or neck area. We recognize they are sore or swollen when we’ve been sick. But did you know you have lymph nodes all over your body, including the underarm area, chest, stomach region, and also in the groin area? Lymph nodes are the filtration system. They can be found in groups, and all of them are close to veins and arteries and embedded in fatty tissue. When we think of lymph nodes, we immediately associate these nodes with fighting an infection. When the “bad stuff” is recognized by the lymph nodes, lymphocytes — a type of white blood cells whose job it is to attack — are called into action. When we have an infection, then more lymphocytes are made to combat the problem. This is why the nodes tend to swell when we are sick.

So how do you know if your lymphatic system is on the struggle bus? Well, you might be surprised by some of the common complaints that all point to a congested lymphatic system. Did you know in the study of Iridology, a modality that evaluates the eye to assess overall health, those with blue eyes are more prone to lymphatic congestion and related issues? So those with blue eyes may have struggled with childhood allergies as well as ear, nose, and throat issues. Blue-eyed people tend to have an overactive lymphatic system in general and can struggle with coughs, colds, and general congestion. This is not to say that those with brown eyes don’t experience lymph congestion, it just may not be the first to show up. Trust me, we’re seeing more and more lymph stagnation and most aren’t even aware of how it presents in the body.

Common symptoms of congested lymph include headaches, brain fog, swollen lymph nodes, low energy, frequent sore throats, mucous drainage, ear-popping/ringing, sluggish bowel, inability to lose weight, morning stiffness/soreness, bloating, shoulder/spine stiffness, tender breasts, dry/itchy skin, acne, and more. Some of these sound familiar, don’t they?

Here are some of our favorite ways to support your lymphatic system, which only moves when you do — so get moving.

Stay Hydrated: Keep those toxins moving out! Water is critical for regular bowel movements; if you’re not having them daily, you may need to increase hydration. When this detoxification pathway isn’t working optimally, those toxins can be reabsorbed in the intestines adding additional stress to your body.

Daily Movement: Act like a kid again and jump on that trampoline! A trampoline or mini-rebounders produce a gentle movement that encourages lymphatic flow. Walking is also great for your lymphatic system as well as yoga and pilates — just move daily!

Dry Brushing: Did you know dry brushing for two minutes a day can flush out toxins, exfoliate skin, and uplift energy levels? This simple, ancient practice can stimulate lymphatic flow, support circulation, slough off dead and dry skin, and aid in detoxification, all while helping to clear out stagnate emotions and create a more positive mindset.

Deep Breathing: Diaphragmatic breathing, or deep breathing as it’s commonly referred to, is something we can all do and has such an impact on our overall health. Deep breathing and the lymph system are closely related. Did you know that shallow breathing causes under-oxygenation, adding undue stress on our body both physically and mentally? This can also trigger the collection of toxins in the body. Deep breathing can help lessen the toxic load and support the transition from “wired and tired” (sympathetic nervous system) to “rest and digest” (parasympathetic nervous system), where healing can happen. The two functions that move our lymphatic system are movement and breathing. When we walk, this is considered the “lymphatic pump,” which moves our lymph. But breathwork can be argued to be equally as important, so don’t forget to breathe deeply. I’d encourage you all to do more research on breathing techniques and further understand just how critical breathing properly is for overall health.

In my opinion, the lymphatic system isn’t talked about enough and doesn’t get enough attention. If this system is responsible for all things waste management, then can you draw some conclusions as to why as a society we are becoming more and more toxic? This system must be in working order at all times to protect our overall health. Most of us don’t recognize congestion in the lymph or know what to do about it if issues arise. I’m hoping you have a more in-depth understanding and are empowered to support your own wellness journey Get moving and be well

Amber helps clients identify their "why" by combining her years of experience with powerful tools and modalities for healing. As a Holistic Practitioner, she believes in the power of the foundations. Her main goal is to help her clients achieve wellness in all parts of their life. In her free time she enjoys spending time with her husband, Mike, and their two dogs: Tallulah Grace and Brody. She also enjoys furthering her studies and keeping up with the latest research. www.iliveinwellness.com info@iliveinwellness.com - amber@iliveinwellness.com www.facebook.com/iliveinwellness @amberboylespellocknd

How to trust your body with what & how much to eat Written by Victoria Kleinsman

When I first heard about the concept of listening to your body and relying on it to tell you what and how much to eat, I was extremely skeptical. I’d think things like: “That’s the most ridiculous thing I’ve ever heard!”

“I can’t trust my body to tell me what to eat, I’d literally never stop eating chocolate!”

“How do I even listen to my body anyway?”

Whether you’re already on your journey to food freedom and body love or you’re considering it, this episode will give you key insights as to the why and how to trust your body to guide your eating.

Baby, you were born with it We are each born with our very own inbuilt “calorie counter” which (if we let it) guides us on when to eat, what to eat and how much to eat. This “calories counter” is your hunger and fullness signals and your cravings.

Think about it, when you were a baby, you’d cry for food (or to have your nappy changed or to be hugged or whatever it was you needed). As a baby, you didn’t have any conscious awareness of thought or language such as “I think I need to drink milk now as it’s lunchtime”… You had (have) a natural drive to feed and so in order to communicate that to the outside world to get your needs met, you cried. If you had a loving parent, you got your hunger needs met via a bottle or the breast. When you’ve had enough, you’ll naturally stop.

As we get older, our upbringing usually teaches us to ignore and disconnect from our body’s signals of hunger and fullness.

When you move onto solid foods, your parents turn your food into airplanes in an attempt to “encourage” you to eat more, even when your body is naturally stating that it’s had enough…

They do this out of love for sure to ensure you’re getting enough food and nourishment but your body knows exactly what it wants and needs.

Humans are wired for survival… if left to your own devices as a child when you were hungry, you’d eat. When you’d had enough, you’d stop.

When you were a toddler may be the only time you were allowed sweets and chocolate were when you were “good” or well behaved as a reward. And so you were taught that certain foods were put on a pedestal and were seen as “treats”.

As you progressed to school age, you were most likely told to finish all the food on your plate if you wanted any dessert. So you learned that ignoring your body’s fullness signals was necessary in order to taste the dessert.

Or maybe you were force-fed broccoli because it’s “good for you” and so you started to learn foods that are “good for you” are torturous to eat.

Then – due to living in a diet culture where thinness is celebrated – as you found your body changing as a teen, you copied your peers and started dieting in an attempt to change your body. Therefore, ignoring your hunger signals in order to “stick to the plan”…

Fast forward ___ years later and you’re stuck in the never-ending diet –> binge cycle.

FYI – (in case you didn’t already know!) dieting causes binge eating and emotional eating. So as you sit there surrounded by food wrappers, having completely ignored your body’s fullness signals, so full that you can barely breathe, you wonder what the F is wrong with you…

And then someone like me comes along and suggests listening to your body as the way to heal your relationship with food!

Would you sleep with you?

If you were in a romantic relationship with your body, would it want to sleep with you…?

The answer is a sure-fire sign as to how loving and connected your relationship with your body is (or isn’t…) If you’re either refusing to look at your body or constantly criticizing it, no wonder you don’t feel the love.

If you’re constantly flip-flopping between underfeeding and overfeeding yourself and ignoring your body’s signals, no wonder you’re so disconnected.

Do you even remember what it feels like to be hungry?

Or satisfied? Or full even?

Can you tune in to your body and know what it wants to eat or are you always up in your head with food rules and shoulds or shouldn't?

Thought so…

Hi body, nice to meet you The first step to remembering – not learning because you already know it, you were born with it remember and it never leaves you, you’ve just become an expert at disconnecting and ignoring – how to tune into and recognize your body’s unique way of communicating to you.

So, it’s time to get reacquainted with your body and start getting to know her again. She’s missed you…

Start by writing her a letter…

This ritual is simple yet profound and I think you’ll be amazed at what comes through in your body letter!

How to write a letter to your body: All you need to do is find a quiet space, get your journal and pen and allow yourself to ‘free flow’ a letter to your body.

Here are some examples of what you could include: Express an apology to your body for how you thought about her and treated her in the past – list all the BS lies you believed and were taught!

Let your body know you’re sorry for how you’ve mistreated or neglected her in the past

Express your intention for your relationship moving forward – what you desire to co-create together and how you consciously choose to think and act with your body being your best friend Let your body know how you are going to speak to her and treat her going forward Let your body know your new personal commitments to taking care of her Let your body know all the incredible things you desire to experience and enjoy with her being your best friend Share any sacred vows or commitments you choose to make Share your personal “no” list with your body. What are you not allowing your body to have to endure anymore?

Let your body know how much you love her and appreciate her Have fun writing your letter to your body. This is a sacred contract and new relationship with your body that will truly change your life.

The next step is to start listening Keep practicing getting out of your head and into your body.

What does hunger feel like to you?

What does fullness feel like to you?

Ask your body to help you to connect back with her.

How does your body communicate to you that she’s cold/hot?

What about when you’re thirsty or need to pee?

The language of your body When we are remembering how to connect back to our body, it can feel like we’re learning a new language, especially if we’ve been disconnected from our body since childhood.

Connecting back to your body again is an exciting (and sometimes frustrating) self-loving discovery. So be gentle with yourself. There’s nothing to get “wrong” it’s about experimenting with what feels right for you and your body.

You’ll definitely have moments of frustration at the beginning of your reconnecting journey as you’ll be judging the shit out of yourself with regards to what you eat! This is why it’s impossible to teach you everything you need to know in order to connect with your body again and trust that she knows best in this episode alone… That’s precisely why I’ve created a 4-month program “Food & Body Freedom Queen” to guide you step by step to food freedom and body love #shamlessplug But you can see huge positive shifts right away if from this moment on you practice tuning into your body on a regular basis and asking her;

We have so many natural and instinctive drives and signals that we usually have no problem responding to (i.e putting on a jumper when we’re cold) yet when it comes to eating, we just don’t trust ourselves. As we’ve discovered, this is due to our upbringing and society’s conditioning in the context of diet culture and of course fatphobia. But the good news is, that we can connect back to our natural drivers and signals and trust our body to guide us with what, when, and how much to eat.

“Am I hungry?”

“What do I feel like eating?”

“Have I had enough?”

“Would I like some more?”

“How do I feel physically?”

“How do I feel emotionally?”

“What do I need right now?”

As you can see, it’s about more than just-food. It’s about building a relationship with your body and caring for her – caring for YOU – because your body is your home.

Some practical tips Many of you will have resistance to this because you’ll be scared of weight gain and you’ll also feel lost without having a plan or any food rules to follow. I know exactly how you feel, I spent over 20 years obsessing over my body and food and experiencing different diagnosed eating disorders… anorexia, binge eating, bulimia… I get it. Dieting was my home base, my comfort blanket, and anything but control felt totally out of control.

So here are some tips to help you: Get to know the language of your body Follow your body’s signals, cravings, and drives with unwavering trust that she knows best (she DOES) When eating, eat mindfully and slow down. Allow yourself to experience the pleasure of eating.

Check in with yourself during eating and notice when you get a signal or a feeling to stop.

Release any judgment from your mind and notice when diet fukery is screaming at you. Meet it with love and then let it go. “I trust my body” and “I choose self-care over self-control.”

Commit to body image work Devote yourself to doing the inner work to return home to infinite self-love (trauma release, emotional regulation, getting outside your comfort zone, letting go of limiting beliefs… just to name a few) Invest in yourself and get guidance and support from a professional you trust.

You got this! If I and my clients can do it, so can you. Because if you don’t do anything to change your relationship with food and your body, nothing will change… your body has the answers, get to know her, trust her, and live in freedom and self-love.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulemia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

Written by Sherry Parks As human beings, we all create stories to help us understand what is happening around us.

We come up with a narrative that makes sense for what we see and hear. These narratives and stories help protect us AND they also create our belief system.

We start creating these stories as young children – and often carry them with us our entire lives. We put a lot of meaning into things that we shouldn’t – and consequently, put a lot of weight on them.

Here is an example of one of my stories and how it affected my life and money.

My story starts even before I was born. My older sister had a congenital heart defect. The doctors told my parents that she wouldn’t live. And if she did survive the first few weeks of life, she’d never make it to being a teenager. The good news is, my sister did live and she’s still with us today.

But my parents, grandparents, and other friends and family gave my sister lots and lots of attention and care. I was born 13 months later and was healthy and robust. My parents now had two daughters. One who was frail, sickly, and worrisome. The other is healthy, growing, and thriving.

I was never neglected when I was young. My parents cared for me and loved me; I have no doubt of that. But my sister required a lot. And since my parents weren’t sure if or how long she would live, they made sure to shower her with as much time, love, and attention as they could.

I didn’t understand the difference between us. All I knew was that my sister got lots and lots of attention, and I didn’t.

So, I created a story to help make sense of this. My story was that I didn’t measure up.

I wasn’t tiny like my sister – therefore big was bad I didn’t have an unusually gorgeous auburn color hair – therefore I was average I didn’t need medicine – so I didn’t deserve time and attention Were any of these stories true? Nope. And they did help me make sense of a confusing situation.

That story has followed me throughout my life. I carried it all through school and college and even into my career.

I had to study hard so that I could get good grades – hoping it would hide my “bigness”.

I had to work extra hard at work – so that I wouldn’t appear simply average.

I needed to blend in – so that I didn’t attract attention so that people wouldn’t see how less than I was.

When it came down to it, my story was that I wasn’t worthy. Of anything. And that included having more than enough money. My belief that I wasn’t enough, kept me hiding and playing small in my life and in coaching business.

The good news is that it IS possible to write new stories. To create a new meaning and narrative for things that happen to us. And by re-writing the story, we get to shed old beliefs and get closer to having the life and money that we want.

For example, from this story I just shared. My new story looks something like this: My parents did the best they could at the time. My health gave them the space they needed to care for my sister so that she could be with us longer.

My worthiness is inside of me and has nothing to do with how I or anyone looks – AND I have the power to create my own worthiness.

It’s okay for me to be seen. I’m unique and valuable just the way I am.

Re-writing my story has led to me achieving several of my life dreams. The biggest one is that I gained the confidence to quit my corporate job and trust that my savings would cover me or I’d figure it out – and I have. Another dream fulfilled from changing a story is that I moved to Florida on my own – where I get to live in my dream house with a pool in my backyard.

If this is possible for me, it is totally possible for you too. Here are a few tips to get you started.

Identify one area of your life that you are dissatisfied with. It’s impossible for us to fix everything all at once.

And for sure it won’t happen overnight. So, your first step is to pick one area that is causing you pain and start there. Often our stories are present in all areas of our life – and attempting to look at everything at once can feel overwhelming.

Determine what you believe. After the story comes to the belief. So, uncover what you believe is the best way to get to the story. When looking at the area you want to change, ask yourself what you believe. What do you believe about yourself? What do you believe about others? What do you believe about money? What do you believe about right and wrong? Spend some time here digging into the core of your belief system.

Find the story. Once you see what you believe, you can now begin to uncover the story. Ask yourself why you believe what you do. When did the belief start? What happened? Who was there? What did they say? Really allow yourself to explore and uncover what occurred when your story got written.

Write a new story. Once we identify what the story was, we have the perfect opportunity to take those events and give them a new meaning. Sometimes it’s as simple as that. We get to give things a new meaning and create a new belief.

Sometimes, it’s a little more complicated. Things may be too painful to re-write. But having the clarity of knowing where your belief started, gives you a leg up and it’s still possible to create a new belief that helps you create the life you want.

Our stories are there to help us. And creating new ones is totally okay. You have permission to write any story you want and create a belief around that. After all, your stories and beliefs shape everything. If you want something to change, you have that power and it can be as simple as changing the story.

Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change mindset, emotions, and actions regarding money, so that they learn to keep what they have and generate more.

Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood

3 WAYS TO MAKE HEALTHY LI VI NG LESS EXPENSI VE Written By Virginia Cooper

Leading a healthy lifestyle has a bad reputation of being pricey. While any kind of diet can be costly, making healthier choices doesn’t have to be expensive, and it can even save you money by lowering your health insurance premiums.

Presented by Live Love and Eat Magazine, use this guide to help you spend less and save more while focusing on your health and wellness.

Work Out for Free Expensive classes and personal trainers can be terrific, but they're far from the only effective options available. The internet is overflowing with workout content with free videos on YouTube and TikTok leading you through workouts. You can use Pinterest as a place to store your favorites, dividing each area of focus into its own board for easier access.

Going outside to walk, run, swim or bike is another way you can get regular exercise at no cost. Getting outdoors has other benefits for your health, too. According to Science Daily, spending time outside reduces your risk of diabetes, heart disease, and premature death.

As a bonus, walking or biking places instead of driving can save you money.

While it’s more cost-effective, working out on your own at home or in the outdoors can get a little difficult to stick to if you don’t take steps ahead of time to prevent yourself from boredom or burnout. Make sure to vary your workout routines, take advantage of all the internet and outdoors has to offer, and consider teaming up with a workout buddy. Teaming up with a family member or friend not only will help keep things more interesting but it also has been proven to make sticking to your commitment easier.

Spend Less Money While Grocery Shopping Fresh fruits and vegetables, meat, and special diet products can be very pricey, but there are ways to make them work within your budget. Know which products can be just as nutrient-rich and healthy for you when they are canned or frozen and opt for those when possible, as these versions are usually far cheaper than fresh.

Take advantage of coupons and rebate apps such as iBotta which frequently offer a moneyback on a whole range of items including expensive protein powders and other health foods.

If you can’t get money back on your more expensive items, cut corners on pantry staples and other items where it is less important to have a particular brand.

Monetize Your Healthy Lifestyle For additional cash to help fund a healthy lifestyle, consider using your desire for health and wellness to earn money. Start a blog about your health and wellness journey and use affiliate marketing programs to earn money. Use your social media savvy to become a brand ambassador for health and wellness products.

If you’re very passionate about a particular form of exercise, consider becoming a teacher. For example, if you earned your certification to teach yoga, you could hold classes in-person or online that both keep you committed and make you money while you exercise.

If you do choose to work with clients as a teacher or personal trainer, ensure you can collect prompt payments from clients by using an invoice template. Invoice templates allow you to design professional-looking invoices that are personalized with your brand and logo. The service provides templates and you simply customize it with your information.

You can live the healthy lifestyle you desire without breaking the bank. Cut corners and generate cash where you can to keep your health and wellness a top priority. Your body and mind will both be glad you did.

Virginia Cooper is a retired community college instructor. She always encouraged her students to see the real-world value in their education, and now, she wants to spread that message as wide as possible. Her hope is that Learn a Living will be a go-to resource for adult learners embarking on starting, continuing, or finishing their education. https://learnaliving.co/

HEALTHY EATING ON THE GO

BY BERNADINE OTTO

How to fuel your body for better health and more energy even when you have a crazy busy schedule.

One of the biggest struggles that most people face today is a hectic schedule.

We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.

What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.

It’s possible to eat healthy foods, even with a jampacked schedule. It just requires a little bit of preplanning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

When you start fueling your body with healthier choices, you’ll probably also find that you do have that 3 PM slump or need that afternoon caffeine boost.

(These are a couple of added benefits many of my client's experience, and they’re always pleasantly surprised).

I’ve included a list of healthy snack ideas to get you started, so keep reading.

Eating healthy when You’re Not Home There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.

Daily Errands and/or Kid’s Activities Most of us spend several hours in our vehicles every week running errands, stuck in traffic, or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive-through when you (or your family) are hungry. Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy-to-carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.

Road Trips Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.

Airports Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds, or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.

Foods That Are Easy to Pack The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you. Be sure to keep any perishable foods in a cooler or use an ice pack.

Baby carrots and cucumber slices with hummus. Sliced or whole apples with nut butter or sun butter Clementine or mandarinoranges Grapes Sliced or whole pears. Smoothie (if you plan to drink it within 30 mins or so), Nuts and raisins (you can make your own trail mix)

Pumpkin seeds (pepitas)and/or sunflower seeds. Whole Food Snack Bars (such as Larabar).

Sandwiches or wraps

String cheese or cheese cubes, High quality beef jerky

Cut-up rotisserie chicken (keep cool with an ice pack). Hard boiled eggs

Make the Most of Technology Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.

“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart-healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs. If anyone in your family is gluten-intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten-free offerings in your vicinity.

Make Midweek Meals Easy Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner.

With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.

With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.

TIME SAVER TIP: Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.

Make Healthy Eating Strategies Work for You Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit of planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.

You can do this! Let me know if I can help.

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have a happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/

Written By Jace Jacobs

I stepped outside this evening, I was howling at the Moon. Like the tides in the ocean getting crazy real soon. There is strong energy there that calls out. Maybe you feel it yourself? Each month brings another lunar cycle to experience.

With each new Moon, let's focus on what really matters and how you can move forward throughout the rest of the month. Here are three questions to ponder and consider as you begin a new lunar cycle — these questions may trigger some inspiration on your journey.

Right now, what is the best and most rewarding self-care routine you consistently do each month? How does it feel? Are you delighted, or is there an opportunity for improvement?

Right Now, what is the most positive thing in your life? Is it your career? Family? Are you delighted, or is there an opportunity for improvement?

Right now, what is the most negative energy in your life? Do you have a clear plan for reducing or removing it?

Now we move on to my favorite question you can ask yourself.

What are you going to do about it?

Let's keep it simple. If there is a positive in your life, then embrace it and move forward on your journey.

If there is something negative in your life, then take positive steps to improve your situation?

One step at a time. One breath at a time. You are moving towards a life that you love.

I dig the Moon and I always take a few moments to send love its way when I see it in the sky. The Full Moon is a great time to ask those powerful questions mentioned earlier. It's also a great time to do some howling.

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

The Moon I Love I stepped outside this evening I was howling at the Moon Like the tides in the ocean Getting crazy real soon The Full Moon is coming I feel the call inside of me I’m not the only one We all feel the energy Some think you’re a little crazy As they walk their crazy way For others its an excuse Getting crazy when they play I’ll just keep on loving Whatever energies there may be Chilling with the Moon I love And loving its affect on me

Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com.

Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com.

Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs

JUNE POEMS WRITTEN BY SKYLAR SNOW POETRY

1st June: World milk day This is an international celebration of milk in the milk industry. Appreciate the cows.

2nd June: The queen's platinum jubilee weekend Celebration for the queen's 70th includes jubilee beacons, street parties, a pageant, and a party at Buckingham Palace.

21st June: Make music day A celebration of all forms of music. And the impact on the world and the human spirit.

21st June: Summer begins This is the first day of summer, we welcome warmer weather, colder drinks, and summer memories.

Skylar Snow Poetry is a Poetry and blog writer.

Aspirations to study Forensic Psychology as a degree. https://linktr.ee/writerskysnow https://writerskysnow.wordpress.com/ https://www.instagram.com/writerskysnow/

-Thank you cow'sBy Skylar Snow Poetry

Moo, moo, there is milk for you, Add it to your cereal, add it to your cup of tea, You'll feel fuller than you ever knew, Just one sip and you'll see that milk is tasty,

Calcium keeps our bones strong, It helps with a child's development, Even when the world can feel wrong, The milk has that special element,

We can add milk to our food and drinks, A fresh way to feel full with delight, Allowing your brain to do all of the thinks, We thank the cows for their milk because we too are polite.

-Queens platinum jubileeBy Skylar Snow Poetry

Happy birthday to the Queen, Happy 70th to celebrate, Street parties keep people keen, To party before it's too late, A pageant and party at Buckingham palace, Colours so bright like borealis,

We thank the queen with the highest honour, For everything, she did despite what was upon her, Food will be shared in the street, Placing table's together on the concrete,

A platinum celebration with the joy of many smiles, Each table has different styles, Happy 70th to the magnificent queen, The parties are the best that I've ever seen.

-A day for musicBy Skylar Snow Poetry We celebrate all forms of music, Whether we enjoy it or don't choose it, Every instrument sounds unique, The tones that music dares to speak,

Instrument's together form a wonderful band, Music and melody travels the land, Lifting spirits all over the world, Dancing to tunes that are meant to be whirled,

Bringing family and friends together in harmony, Each note ingraced so carefully, These are the songs that we do not have to sing, Music can be joyous for everything.

-Start of summerBy Skylar Snow Poetry Goodbye to the cold and welcome the warmth, The summer breeze rushing through your hair, Say goodbye to those winter storms, There's a fresh breath of sun in the air,

Flowers begin to rise from the ground, Once kept covered in cotton white snow, The tree's are taller and the birds are flying around, Lifting a beautiful summer that will glow,

A fresh blissful season of sweet, New memories to make and a summer of fun, Cold drinks cherished when facing the heat, That's when you know summer has begun.

How to Use a Lacrosse Ball to Help Regain Mobility in Tight Necks, Shoulders and Lower Back

Written By Dr. Danielle Litoff

There are many reasons you may experience tightness or pain in your muscles. It could be from over-use, repetitive motion, sleeping funny, bad posture, or strain. A simple lacrosse ball can be helpful in breaking up that tightness so you can regain mobility and alleviate pain. It is VERY important to use these exercises only for general soreness and tightness. You should NOT use the lacrosse ball if you have an acute injury or soreness from surgery.

Relieve headaches and neck pain using a lacrosse ball If you have tightness in your upper traps, place the lacrosse ball at the trigger point and it should "hurt so good" but not be painful. Roll with a little pressure for 15 - 30 seconds.

How to use the lacrosse ball for a sore neck: 1. Lie back so the ball rests midway between the shoulder blade and spine 2. Shift weight left & right, up & down over the muscles 3. If you find a tight spot, stay there for a few seconds and breathe. Let it loosen and disappear Relieve headaches and neck pain using a lacrosse ball If you have tightness in your upper traps, place the lacrosse ball at the trigger point and it should "hurt so good" but not be painful. Roll with a little pressure for 15 - 30 seconds.

How to use the lacrosse ball for a sore neck: 1. Lie back so the ball rests midway between the shoulder blade and spine 2. Shift weight left & right, up & down over the muscles 3. If you find a tight spot, stay there for a few seconds and breathe. Let it loosen and disappear

How to use a lacrosse ball for sore shoulders or chest You can lay on the lacrosse ball face down, with the ball pushing into your upper shoulder and pectoral muscles. Roll around until you feel it massaging. It should "hurt so good" but not be painful.

Step-by-step instructions: 1. Lie on your stomach so the ball rests midway between the armpit and breastbone 2. Shift weight left & right, up & down over the muscles 3. Try sliding your hand toward your head and toward your feet to increase shoulder motion Relieve lower back and glute pain and tightness Your glutes and piriformis are big muscles and can be a magnet for trigger points of pain and tightness. Only use the lacrosse ball on the muscles and keep it away from the bone, joints, and the spine. Place the ball under your bootie and roll it around with your body weight until you feel it "hurt so good".

Step-by-step movements: 1. Support yourself with your arms so the ball rests midway between your outer buttock and tailbone 2. Shift weight left & right, up & down over the muscles 3. You can adjust the pressure by using more or less support from your arms

Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/

Health & wellness tips Health & Nutrition & Wellbeing

T O

Y O U R

H E A L T H

and Wellness From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.

Food Tip: Eat Bananas Bananas aren’t the only fruits with potassium. Avocados have twice the amount of potassium as bananas and are rich in monounsaturated fat that is burned easily as energy. Green-tipped bananas are better for you than over-ripened bananas.

Bananas contain a lot of sugar, if eaten with protein, the insulin levels are normalized.

Wellness Tip:

Make small changes Remember that small changes can really add up and lead to big results.

''Nobody can be in good health, if he does not have all the time fresh air, sunshine, and good water'' - Unknown

Share with us your Summer photos on our Facebook page and you can win a FREE Printed copy of the June issue of Live Love and Eat. Be sure to use the hashtag#summer

6 MOST HYDRATING FOODS

For Summer

WHAT'S COOKING

Summer Watermelon Salad

By Bernadine Otto The Ingredients - 6 cups of watermelon, cubed - 1 Cup of romaine lettuce - 1 Red onion sliced thinly - 1/4 Cup of feta cheese/Goat cheese - 8 kalamata olives

Dressing 1 tsp freshly squeezed lemon juice Zest of 1 lemon 1/2 Bunch of Cilantro finely chopped 1 Cup of fat-free plain Greek yogurt Salt and pepper to taste

The Method Put all dressing ingredients together in a bowl and mix together. Put all the salad ingredients together in a bowl.

Add dressing. Keep salad and dressing separate until just before serving.)

Serve chilled!

Mexican Salad

By Bernadine Otto

The Ingredients 1 tsp olive oil 4 oz lean ground turkey ½ cup chopped sweet pepper ¼ cup onion, chopped ½ tsp garlic, minced ½ tsp cayenne pepper ½ tsp cumin 1 cup black beans, canned ½ cup salsa 4 cups romaine lettuce, shredded 1 dash salt & pepper

The Method Heat oil in skillet.

Saute pepper, onion, garlic & spices.

Add turkey & cook until brown.

Add black beans and cook until warm.

Place lettuce on two plates and add turkey, bean & pepper mixture.

Top with salsa. Enjoy!

Or ga ni c , e ne r gy - i nf us e d Ay ur v e da i ns pi r e d s k i n & hai r c ar e

KAIA SKIN learn more here: http://ow.ly/RAOT50J8rNu

“Keep your face to the sun and you will never see the shadows.” ― Helen Keller