Live Love and Eat by Bernadine

Live Love and Eat Heal t h | Wellbeing| Nutrition

A MOST IMPORTANT MOTHER’S DAY GIFT Recognizing and Correcting Swimmer’s Posture in Youth Athletes

ISSUE 99 MAY 2024/ ISSN 2689-7741

HEALING YOUR BELIEFS AROUND BODY IMAGE Grateful

The Mythology and Astrology of May You’ve Graduated College-and How it’s time to Pay the Piper

7 Things You Can Do To Curb Your Anxiety

Embracing Motherhood: A Journey of Love, Growth, and Gratitude

The Best Mother’s Day Gift.....

May is Stroke Awareness Month Around Most of the World

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 99

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 07 HEALING YOUR BELIEFS AROUND BODY IMAGE

13 A MOST IMPORTANT MOTHER’S DAY GIFT

18 YOU’VE GRADUATED COLLEGE-AND NOW IT’S TIME TO PAY THE PIPER

25 EXCLUSIVE! THE BEST MOTHER’S DAY GIFT.....

35 MAY IS STROKE AWARENESS

MONTH AROUND MOST OF THE WORLD

27 7 THINGS YOU CAN DO TO CURB YOUR ANXIETY

THE MYTHOLOGY AND ASTROLOGY OF MAY

42 RECOGNIZING AND CORRECTING

SWIMMER’S POSTURE IN YOUTH ATHLETES

45 EMBRACING MOTHERHOOD: A

JOURNEY OF LOVE, GROWTH AND GRATITUDE

50 GRATEFUL

EDITOR’S NOTE NEW STORIES, NEW WRITERS As we welcome the month of May, we embrace the essence of renewal that permeates the air. With nature bursting forth in full bloom, May brings with it a sense of freshness, vitality, and promise. In this issue of Live Love and Eat Magazine, we celebrate the beauty of renewal in all its forms. Amidst the vibrant colors of spring, we invite you to embark on a journey of self-discovery and growth. From insightful articles on personal development to inspiring stories of resilience and transformation, this issue is a testament to the power of renewal in our lives. As we navigate the ever-changing landscape of the world around us, we're reminded of the importance of adaptability and resilience. In the face of challenges, may we find strength in the knowledge that every obstacle is an opportunity for growth. In the spirit of renewal, we encourage you to explore new horizons, cultivate meaningful connections, and embrace the beauty of the present moment. Whether it's embarking on a new hobby, fostering deeper relationships, or simply taking time to pause and reflect, may this season be a catalyst for positive change in your life. As always, we're grateful to our readers for joining us on this journey. Thank you for your continued support and for allowing us to be a part of your lives. Together, let's embrace the beauty of renewal and welcome the abundance of possibilities that lie ahead. With warmest regards, Managing Editor

tto O e n i d Berna

Bernadine Otto

Editor-in-Chief

CONTACT US 4497 Wyndtree Drive West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Kim Klein

Dr. Danielle Litoff

Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author.

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Tracy Markley

Ingrid Harm-Ernandes

Certified Personal Trainer and Biomechanics Specialist

Pelvic physical therapist/Author

MOTHER’S DAY Mother’s Day is a day dedicated to honoring and recognizing the sacrifices and accomplishments of others. Happy Mother's day.

MENTAL HEALTH AWARENESS MONTH May is Mental Health Awareness Month. Throughout the month, NAMI actively participates in this national movement, dedicated to eradicating stigma, extending support, fostering public education, and advocating for policies that prioritize the wellbeing of individuals and families affected by mental illness.

MEMORIAL DAY The last Monday of May is reserved for Memorial Day. This is the most solemn of May observances. On this day, we remember and honor the lives of those who have fallen in service of their country. Their sacrifice is part of the reason why we can enjoy what we have today.

BE OUR I R C Y S B R U O S Y F COPY L ED R A YEPRINT YEARLY $45

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soft, especially for yoga

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my favorite cosmetics for dry skin

for massage and beauty procedures gift card

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stylish small handbag

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black, powerful, robot vacuum cleaner

small size, I'll drink coffee while walking

HEALING YOUR BELIEFS AROUND BODY IMAGE Written By Victoria Kleinsman

I want to lose weight! 9 times out of 10 my clients and others that I talk to in my field of expertise want help with losing weight. My question to them is, “What has been stopping you from losing the weight so far and WHY do you want to lose weight.” The answers I get are very similar and not surprisingly, I have been in this place SO many times before that I have lost count. So the typical answer is: “I don’t know why I can’t stick to anything. I have no willpower. I always seem to self-sabotage.” As soon as you focus on how much you desperately want and need to lose weight and then put in place all of these regimented routines in an attempt to achieve this, it feels like you are constantly fighting against something… mainly yourself. You then end up binge eating, most of the time on purpose because you are ultimately saying ‘screw you’ to the diet police (which are you by the way!)

There is a way to overcome this, let me explain… Most people think that the ‘problem’ here is their body weight, whereas the actual real ‘problem’ is what they THINK about their body weight. We need to heal our beliefs about our bodies BEFORE we can actually lose the excess weight we have gained from constant yo-yo dieting and emotional/binge eating. What I desperately want for you is for you to be in a position where your weight doesn’t even matter! I am at this stage and let me tell you, It is soooo free and amazing!

How to start to heal your relationship with YOU Ok, so I am going to start off by saying how important it is to not hate yourself…May sound obvious but how many times do you feel that towards yourself? More often than not when someone goes on a diet or starts counting calories etc, when they fail they will feel huge amounts of guilt, shame, and frustration towards themselves because they didn’t have enough willpower to stick to it. When I ask the question ‘why’ do you so desperately want to lose weight, the answer is usually because they think they will be more accepted in society and have more opportunity, they think they will be more liked by their boyfriend or their friends, they think that by becoming smaller physically, they will become more valued as a person.

What tends to happen is, that when they have reached their goal weight, they will put all the weight and more, back on again. This is because they thought that when they reached their goal weight then everything in life would just fall into place and they would be magically happy in every life area. But weight loss is only weight loss, it doesn’t magically change your life or change who you are inside, in fact, it keeps you playing small in life because you are so wrapped up in changing your body and putting things on hold until you’ve reached your body goals. So this empty feeling often leads you to turn to food because that’s what you’ve always done AND you have restricted for so long to get to your weight loss goal that you go mental and consume the whole of aisle 5.

So in order for you to lose the excess weight that your body doesn’t want to hold onto, it first starts with your beliefs and what you think is possible for you. You need to learn how to stop hating yourself because change cannot come from a place of self-hate. Hate does not create progress. It keeps you stuck in a cycle of self-sabotage. You need to get to a place where it’s not about the weight anymore, it’s about how you feel about yourself. When you reach this (because you will if you are coachable and you want this), you free yourself from your old chains. You give yourself permission to accept yourself the way you are and from that magical things happen. The weight you so desperately want to lose, just comes off without you even trying.

Beliefs are everything! What are beliefs? Beliefs are thoughts that you have had about yourself over and over again. Sometimes external experiences or other people contribute to these beliefs or even give you these beliefs because of something that they said to you when you were a child. Until we are 8 years old our brain is in the same energy frequency as it is when we meditate. This means that in this state we absorb everything that we see, hear and feel into our subconscious mind without the ability to challenge or question them. As adults, most of our beliefs ome from childhood experiences. The beliefs you have about yourself are your invisible force behind your actions.

If you wonder, “Why do I always self-sabotage or why do I always fall for the wrong guy?” It is because you have these beliefs about what you are not worthy of, what you are worthy of, and what you find attractive. Then you attract these things into your life. There is no question about this. It is the law of attraction, just like the law of gravity. Your beliefs are the glass ceiling of your potential.

If you don’t think that you’re not capable of achieving something, you won’t! You will only go as far as your beliefs allow you to go! If you have this inner wound about the weight that you gained after you previously lost it all due to extreme dieting and you feel shame around this, then the shame will stop you from moving forward. Even if you don’t WANT to feel shameful or you don’t WANT to binge eat, until you learn to release these feelings and beliefs, then you will stay stuck.

First, we have to become aware of what’s going on inside us, and then heal these wounds before we can move on and write a new story for ourselves. Because just to remind you beautiful, YOU are the author of your own story. Until you grasp that, you will always be blaming other people, experiences, or circumstances for why you are stuck. It’s up to you, are you the main character in your story or are you a background actor…?

Who do you want to be and who are you now? With my clients (and myself) we work on who they are now and who they want to become. We then bridge the gap between the two by creating new beliefs and taking action to make this happen. So like I said, you are only going to get as far as you think you can. So how do we actually do it?! Get out your journal and do the following…

My 3-step process for moving past your beliefs. Write down the ART of healing and then write ART in bullet points: Acknowledge. First, we need to acknowledge your feelings and why you got hurt, and what happened. We cannot argue with reality and we cannot change what we don’t acknowledge. If you have not been acknowledging the fact that you have been following super restrictive diets and instead you have chosen to be mean to yourself because you didn’t have any control over food when the diet was over, then you’re not going to get better. You are fighting with reality. The reality is that what you did was not sustainable. All these diets you have done, they have been unsustainable which is why you are in the position that you’re in now. So by acknowledging this, you are taking responsibility which means you are in the position to change and move forward. So, validate your feelings, validate yourself. So many of us look for external validation for permission to feel a certain way. In reality, we should be giving validation to ourselves. So to recap write down:

What happened? How this made you feel Acknowledge this and tell yourself, ‘It is ok and perfectly reasonable to feel this way.’ Reframe. When we reframe, we are giving ourselves a new way to look at the situation from a different perspective. This is what ‘mindset’ is. It is so powerful! This is how we grow and change and move from the place where we are stuck. We need to look at our situation from a positive perspective. If you really can’t be positive about it then at least be neutral about it. So if this was someone else telling you that you looked fat (and btw, fat is a descriptive word like blonde or brown, or short or tall, we only take it fat as an insult because of society’s fatphobia, it’s ridiculous) whether this happened when you were a child or as an adult or both, how can you reframe that and put it into a different perspective?

For example, the person who said this to you could have been jealous of you or insecure themselves so felt the need to put you down in order for them to feel better. You see, what other people say about you is not really about you, it’s about them. This leads me on to … Tell a new story. Now it’s time to write a new story for yourself. Let’s take the above example, someone called you ‘fat’ when you were a child. We can start with the answers from your reframing such as; The person that said that to me was just trying to say something mean because THEY felt bad about themselves. And we can continue to tell our own new story such as; There were and are many people with bodies bigger than mine and smaller than mine. Everyone is different and this is amazing. My body does not determine my worth as a human, it allows me to experience life and express myself and it works like magic to keep me alive every second of the day. What other people think about me is none of my business and it has everything to do with them. I am worthy, I am loved and I am perfect just the way I am.

You are the creator of your reality! Why not choose a reality that brings you happiness and joy? The truth about anything is what YOU choose to believe. How amazing is that?! Who decides if something is good or bad or exciting or boring, YOU do! Based on what you choose to believe about a thing. So take responsibility, the past is the past, the present is all we have but we can create our future with our thoughts TODAY. The true prize of having a healthy relationship with food, your body, and yourself is that you are able to be 100% yourself. You start to realise what truly matters to you in terms of values and you find that your body weight does not come into that. If your best friend put on 20lbs you’re not gonna say, ‘Sorry I can’t be your friend anymore, you’ve put 20lbs on!’ How silly does that even sound…?! Well, why would you speak to yourself like that…? You deserve to treat yourself with the same kindness as you do your friends.

Eventually, you will lose the extra weight that you are carrying once you learn how to create a strong foundation of trust, belief, and selflove for yourself. It cannot be the other way round! You can’t tell me, ‘Victoria, but I will love myself when I’ve lost 20lbs I promise”… Because it is the other way around, first, you learn to love yourself and then the weight doesn’t even matter to you anymore and then you will eventually lose it. But you won’t really care so much if you lose it or not. It’s an amazing place to be beautiful. You can be your best self without having to track your macros or count calories or worry about what your body looks like. And the funny thing is, when you get to this stage you become the healthiest you have ever been because your choices come from a place of love and not hate. And that my friend is life-changing. If you need any help to reach this beautiful place I can help you.

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 Bulimia 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

A MOST IMPORTANT MOTHER’S DAY GIFT

Wr i t t e n By I ngr i d Har m Er nandes

What better gift for a mother than a gift of health? Whether it is your own mother, a mother-in-law, a sister, someone who has been a mother figure to 100’s, or a friend, we can all give a gift of health for Mother’s Day. Improving health can come in many forms. Sometimes it is as simple as a small lifestyle change and sometimes it is a major change in how we live our lives. Regardless of what is needed, we all need to start somewhere. Education is often the first place to start so that we can make informed decisions that will lead to the best outcomes.

When we learn more about our bodies and how we can keep them healthy, it becomes easier to make choices that can help us stay or get healthier. There is a lot of misinformation out there. Particularly when it comes to women’s health. Some conditions are getting more focus, which can be helpful. Unfortunately, other conditions that impact women at a high rate are not getting as much attention and are extremely important to recognize. The good news is that there are many things you can do in your life to modify risk factors.

Women’s lifetime risk for breast cancer is about 1 in 8. Survivorship has improved dramatically over time. Getting annual breast exams by a qualified physician or nurse, undergoing mammograms, doing self-breast exams and monitoring for signs of breast cancer are all important to catching cancer early. The earlier you can catch cancer the better treatment outcomes and survivorship are. Some signs to look for with breast cancer are nipple retraction, nipple discharge, swelling, lumps, and redness at the breast. To help reduce your risk of breast cancer, limit caffeine to 1 cup per day, minimize alcohol consumption (newer studies are showing that there is a strong association of alcohol consumption with increased breast cancer risk), increase water intake (your urine should be pale yellow), and limit processed foods. Recognize that those who have had treatment for breast cancer often suffer from pelvic floor issues such as incontinence and pain with sex. Pelvic physical therapy is extremely important for many of the symptoms and issues that occur after breast cancer treatment. Physical therapy can restore arm and breast ailments, pelvic floor issues, and overall body health. Recognizing cardiac conditions in women is of extreme importance. It is often not recognized as an issue for women but in actuality, a high percentage of women do suffer from some form of heart disease. Approximately 1 in 3 deaths for women is due to heart disease. Because it is not recognized as a condition women have, many still believe this is only a disease that affects men. This can be very dangerous because it slows both treatment and research activity. Again, education is also extremely important. Men typically will have pain in their chest left arm and neck/face. For women pain can occur in these areas but also can occur in the midback, and upper abdomen. Pain often occurs with nausea, vomiting, and/or fatigue that will not go away. It is important to recognize these differences. Risk factors include high blood pressure, diabetes, smoking, excess weight, physical inactivity, stress, and depression.

Always follow your doctor’s recommendations for any medications but realize that there are many healthy habits that you can follow to help increase your heart health. If you smoke- stop! Get daily exercise. Always start slowly and within your toleration and increase as you are ready. Have a professional such as a physical therapist, personal trainer, or Pilates and yoga instructor guide you. Manage stress levels (get outside, breathe slowly and deeply, and make quiet time for yourself if it is possible) and monitor your blood pressure. Osteoporosis is a silent disease. It cannot be easily seen and therefore treatment can be significantly delayed. Osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds worldwide. Osteoporosis incidence increases from 1 out of 10 at age 60 to 2 out of 3 by age 90. A significantly larger percentage of women have fractures (particularly forearm, upper arm,

Hip and spine fractures. For osteoporosis, it is extremely important to make healthy lifestyle changes as early as possible. Preventing and minimizing osteoporosis is far better than waiting for it to progress to the point of fractures and a severe reduction in quality of life. It is important to follow a bone-healthy diet that includes vitamin D. In addition, eliminating smoking, limiting alcohol (preferably under 1 drink per day), performing moderate daily exercise that includes impact activities (walking, jumping, etc.), and resistance exercises all help reduce the risk of developing osteoporosis. Medication may be needed and a doctor should be consulted for proper type and dosage.

How do we best help our pregnant and new moms? It is important to begin to think of pregnancy and the fourth trimester as a healthy phase of life that should be addressed the same as other phases of life. Pregnancy and the fourth trimester are often thought to have symptoms and issues that are “just part of being pregnant or during the post-partum time period”. We need to change this narrative and begin addressing symptoms and concerns rather than ignoring them or hoping they go away. The time period of recovering from pregnancy is not just 6 weeks after giving birth. Instead, it can last for months and even years after birth. If we address issues as they arise during and after pregnancy, we can eliminate the symptoms and prevent future issues. Conditions and symptoms that can definitely be addressed and effectively treated are neck, mid-back, and lower back pain, headaches, hip pain, abdominal pain, pelvic floor pain, pain with sex, urinary incontinence, fecal incontinence, prolapse, and more. In the fourth trimester not only is the mom dealing with these symptoms, but she is also learning her role as a mother, and dealing with reduced sleep and eating habits. This time period is critical for the mother to receive the care she needs. If she is better cared for, she can then care for others. You may be the person who can help her recognize the symptoms and help her find the help she needs. Pelvic Physical therapists are specifically trained to treat all of these conditions and concerns. Perimenopause, menopause, and post-menopause comprise over 40% of women’s lives. Additionally, if we consider that women are having children later in life and fourth-trimester symptoms are similar to menopause symptoms, a woman can spend at least 50% of her life affected by some type of menopause type symptoms. Hot flashes are in social media right now but many of the other symptoms are discussed. Cardiac symptoms, joint pain, fatigue, brain fog, pain with sex, and incontinence are not addressed, yet there is a high occurrence of these conditions in women during this mid-life stage. If you recognize this in your mom (as noted above this can be any “mom” in your life), please reach out and begin a conversation. Often times they are relieved when someone asks them about their symptoms and then offers solutions. Making lifestyle changes as mentioned for the other conditions all apply to menopause. In addition, pelvic physical therapy addresses the vast majority of these symptoms and is considered a first line of treatment. This Mother’s Day, talk about health. Become comfortable talking about women’s and pelvic health. Offer assistance emotionally and physically. Flowers and candy are always welcome but fade fast. Good health will improve both longevity and quality of life. My book “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” addresses all of these conditions and explains them fully. There is a section devoted to self-care as well as finding a team of healthcare providers if you need them. This can be a life-changing Mother’s Day gift for that “Mom” in your life.

Ingrid Harm-Ernandes is a pelvic physical therapist. She was the Co-Director and a mentor for the Duke Women’s Health Physical Therapy Residency Program, a mentor for new pelvic PTs, and participated in PFDN research projects. She is board certified in Women’s Health (WCS) and Pelvic floor Biofeedback and served on committees for both the APTA and AUGS. She enjoys presenting the importance of recognizing and assessing the pelvic musculoskeletal system. She published “Assessment of the Pelvic Floor and Associated Musculoskeletal System”, in the FPMRS journal in December 2021. In 2021 she published her book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. She has been a guest on national and international podcasts and webinars and is “The Pelvic Detective on YouTube. Her goal is to provide individuals with the knowledge they need to get proper pelvic care and for everyone to realize that pelvic conditions are common but not normal. https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ https://www.facebook.com/ingrid.harmernandes.71/

You’ve Graduated College – And Now, It’s Time to Pay the Piper Written By Sherry Parks

It’s that time of year again. Graduation!So exciting and can often feel like the beginning of something new. And, if you are a college graduate, it can mean that your student loan debt is coming due too. That can feel a little daunting. Especially as you may be still looking for a job, finding a house, transportation, and many other things. According to nerdwallet.com, about forty-three billion Americans have student loan debt – roughly 13% of the population. And they also say that the average bachelor’s degree debt is $29k. I was one of those people who had student loan debt when I graduated from college with my accounting degree. The good news for me was that it was only for two and half years of college (the first couple of years were paid by grants). And it was still a lot of debt.

I remember feeling overwhelmed with it. I grew up in a household that followed the Dave Ramsey principles, if you didn’t have the cash to pay for something, then you shouldn’t be buying it. The only exception to that rule was housing. I had a job while I was in college, so I paid interest on my loans as it accrued. I did have the choice to wait and decided to pay it rather than let it accrue onto the principal balance – I felt a bit guilty for getting the debt in the first place.

If you are one of the 54% graduating college with debt, here are a few of my best tips for you to consider. I followed all of these, and it helped me pay off my debt in five years rather than the 10 years that originally faced me. Don’t defer – start paying immediately. Even if you haven’t found a full-time job yet, go ahead and get into the habit of paying off that debt. If you can’t find a job in your field, go ahead, and get a job or part-time job in another field and start paying. The important thing here is to get yourself into the habit of paying. This is going to help you down the road when you are ready to start purchasing other things. You’ll know that the student loan payment needs to be factored into what you can afford. And help you figure out what kind of salary you need so that you can negotiate accordingly. Plus, if you defer off once, that’s going to make it easier to put it off again. Habits like that don’t strengthen your financial muscle, so it’s best not to get into that unless absolutely necessary.

Pay extra every month. This is another one I did while paying off my student debt. I didn’t have any other debt at the time, so I threw every extra penny to pay off the debt. When you pay extra on a loan, any loan, that extra bit goes toward principle and that reduces your interest that is accruing each month. One of the best decisions I ever made was to pay extra on the debt each month. This set me up to be accustomed to paying extra on debt. When I purchased my first new car as well as my first new house, I automatically paid every extra penny I could on those debts too. Sure, some months it doesn’t work out. Life happens. It’s just a really good habit to get into, especially when you are young and haven’t developed too many money habits yet.

Set an intention to live within your means. One of the biggest pitfalls we can fall into is spending money that we don’t have. Our society makes it feel like it’s okay to do this. Want that fancy new car? - Sure, we’ll lend you the money. Want to get some new furniture? - Just get a loan for it – no interest for one year! I’m not saying to never have debt. It definitely has its place and can be a really powerful tool. However, there needs to be balance. If possible, choose to purchase in such a way that you can pay all your bills with ease while still paying extra on debt and saving every month. This is another habit that will serve you for years to come. It will set you up for financial success in the future. Making a decision is powerful. It puts you in the driver’s seat of your financial life and that is where you want to be.

Don’t forget to save. I can’t talk about money unless I throw this one in there too. No matter what your debt level, having a good savings practice is going to be key to your financial success. So, get started sooner rather than later. This is something I always recommend you factor into any budget or consideration on getting a loan. It doesn’t have to be a lot; it just must be something. Participate in your company’s 401k even when it feels impossible. Open a savings account and have a percentage of your paycheck deposited there each month with the rest going into savings. And if you absolutely can’t do those, then get yourself an envelope or piggy bank and put $5 in every payday. It’s all about strengthening your financial muscles. And creating life-long habits that serve you for years to come! I encourage you to try at least one of these for six months. Even if you don’t have student loan debt, these are tips that work for anyone.

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 their 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.

7 Things You Can Do to Curb Your Anxiety

Written By Kim Klein We all seem to be overly anxious these days. And for good reason. So many of us are struggling to make ends meet, trying to make sense of what is happening in the world, dealing with our own traumas and tragedies, and simply being human in 2024. It’s not easy, but I have found that for me and my clients, these 7 things can help.

If you find yourself having trouble getting sleep or tossing and turning during the night, do a Brain Dump. Write down everything that’s on your mind on a piece of paper. This can include anxieties, items on your to-do list, future planning, nagging decisions, work deadlines, and emotions. The idea is that by getting these thoughts out of your head and onto the page, you will experience some freedom from the stress they can cause. Get it out and onto a piece of paper and tell it you’ll get back to it later. Now, I’m a huge coffee lover, and it’s what I look forward to first thing every morning. But if you find that stress and anxiety plague you daily, you might want to consider how much caffeine you’re taking in, and if you’re taking in a bit too much of the stuff, try reducing your intake — if you normally have 2 cups in the morning, try having just one instead. The same goes for alcohol. Limit your consumption. Both caffeine and alcohol can intensify anxiety.

Take some time to relax each day. You might think this sounds impossible — insisting that you don’t have any extra time. However, incorporating relaxation rituals into your daily routine will help promote calmness and relieve stress. Even if you only have five minutes, do some deep breathing exercises, listen to some soothing music, take a warm shower, or watch some funny cat videos. Whatever it is that takes your mind elsewhere and that you find enjoyable, just do it. Practice gratitude. You don’t need to keep a journal, I’m not asking you to add one more thing to your already heavy to-do list, but just keep a mental notebook. Pay attention to things that bring you joy, that make you smile, that make your life easier. Running water? A warm house? Cream for your coffee? A friend who calls to see how you’re doing? A hug from a loved one? Stay mindful of the simple things in your life that really are the biggest.

Move your body. Whether it’s a quick walk around the block, freestyle dancing in your kitchen, a yoga class, or a tai chi session, find something that you enjoy. It’s been shown that physical activity can reduce anxiety and improve our mood. But it’s all about finding something that is fun so that you will continue to do it. Set boundaries. Learn to say no when you need to and don’t take on tasks or commitments that you don’t have the time for. This will prevent overwhelm, resentment, and frustration, which will help to reduce stress, and undue anxiety. And finally — here is a visualization that may help. Imagine your fear as an object. Close your eyes. It’s right in front of you. What does it look like? Some people see a color, a ball, a monster, or an animal, what does your fear look like? What color, what size, imagine it in as much detail as you can. Don’t read any further until you have that image in your mind. Now, take that item and shrink it down to half its size. Do that again, and again, as many times as necessary until you can fit that image in the palm of your hand. Now take a deep breath through your mouth, and then blow it away. See it as it travels further and further off — Watch as the angels, spirit guides, or whomever you see as your protector, take it away.

Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/wabisabiwomen https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com

The best Mothers Day gift…. Written By Judy Brown Every year in May we celebrate Mothers. Gifts are given, flowers are picked, cards are written, cakes are baked, and meals are shared. We celebrate mothers with biological and adopted children. We celebrate grandmothers. We celebrate those with furry children, deep friendships, surrogate mothers, mentors, and anyone with a loving heart. It is nice to celebrate all! While the many gifts bestowed on this day are very meaningful and sweet, my favorite gift is the gift of words. I remember one of my children’s elementary school teachers instructed the students in the classroom to draw their mothers and write a poem. She took the time to explain that this would be a heart-centered message for Mother's Day. I have that drawing to this day and my children are well in their 30’s. This teacher taught them lessons beyond academics.

I have a stash of cards that my kids have written over the years. I can never part with them. They are mostly short but oh so sweet. It seems that words were chosen carefully. Was this the work of their teacher? If so, what a precious lifelong lesson. I use my cards as bookmarks now. I can read them over and over. How touching it is to find an old book with an old card in it! As with any parent, at certain points in life, there are struggles. This yearly day of remembrance brought us back to the truth of caring and loving each other despite the rough times. Not all mother/child relationships are easy. While words can often harm, words can also heal. It is never too late to send words of kindness and care. My mother lives far away. She doesn’t need anything. But she loves phone calls and emails filled with loving memories and encouraging words. I cherish the time I devote to writing her. I often sum up my feelings in a poem. I know my reflections bring her joy. As a mother myself, I never really needed words of thanks. And, I sometimes struggled with the concept of Mother's Day. Mothering was a gift to me. I am grateful for my children. They inspire me. While I love thoughtful gifts and flowers, I truly love the words my children choose. It is a simple gift to just share a meaningful card. That gift of the heart will last forever. Happy Mother's Day to all those who have mothered! May your day be filled with loving words. If not given to you, then given by you.

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. She has a blog and several published works. 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. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/

The

MYTHOLOGY AND ASTROLOGY OF MAY

WRITTEN BY LINDA WATSON

I thought it would interesting to share the origins of the month of May. This has always been such a special month for me. I consider May to be the true blossoming of spring. It is when the landscape is at its most lush, the air smells fresh and infused with the possibilities of all that awaits us until the Fall Equinox, and also this is the month I was born and I feel especially connected to this time of year. It is a month promising rebirth, fertility, and abundance. The background story of how the month of May was named and what it represents is where I’ll start. I love all of the mythological fables because there is so much symbolism in these stories. Whether you read the Greek Myths or the Roman Myths, there are slight differences, but the body of the messages are similar. May is infused with feminine energy. In Greek mythology, Maia was the daughter of the Titan God Atlas and the eldest of the 7 Sisters of the Pleiades. As the story goes, the seven sisters were originally mountain nymphs or spirits and resided upon Mount Cyllene. Their role was to act as vestal companions to Artemis, Goddess of the Hunt and daughter of Zeus. These companions were all expected to take a vow of chastity and remain virgins. If they broke this vow, their fault or not, they were banished from Artemis’ entourage of attendants.

The beauty of the sisters soon attracted the attention of many of the male gods, and as the most beautiful, it was Maia who Zeus desired.

Although she tried to escape him, Zeus had his way with Maia. When this was discovered by Artemis, Maia was banished and lived out her life in a cave dwelling where she eventually gave birth to Zeus’ son Hermes, Messenger of the Gods. Zeus was a huge philanderer and impregnated many women by force. He brought some of those children, one in particular named Arcas, to the cave where Maia dwelled for her to raise into adulthood. Here is where Maia becomes known as mother goddess or goddess of nursing mothers and was held in such high esteem by the Romans, that it gave rise to the month of May in the English language. This synchronizes with the concept of growth and bringing of new life into the world. May also follows the symbolism of the Spring Equinox when the return of Persephone to Demeter each spring brings joy, hope, renewal, and the regeneration of life.

Let’s take a look at what is happening this wonderful month of May. We begin on May 1st with the Moon in her fourth quarter phase. This is the final phase of the lunation cycle when it is the ideal time to recognize all that has occurred the previous month and leave behind what no longer is serving us. April was a powerhouse month with a lot of energy being expended. This phase is the perfect way to begin the month of May. It symbolizes bridging the ending of the old and the birth of the new. Allow yourself to process everything you have learned and then intuitively envision what you want for the future.

Remember, during this week until the New Moon on May 7th, it is important to slow down, rest, reflect, and release. You don’t stop living your life. It’s more about not striving or pushing so hard. Let your soul enter a sacred space and replenish itself before you start fresh and take action. May 2nd brings another retrograde period. Pluto goes retrograde until October 11th. When Pluto is direct, we feel the effects of this planet more on an outward or external level, but when it is retrograde it is more internal, emotional, and psychological.

When most planets go retrograde, the energy is that of slowing down, giving us time to reflect and reassess about what is happening in our lives, to revisit certain themes or struggles that have been occurring in our lives. However, when Pluto turns retrograde it is almost as if the opposite happens. The energy seems to ramp up and intensify. We are forced to confront some pretty intense challenges at our deepest core. We come faceto-face with our shadow side. Although you most likely will encounter some struggles concerning areas that you don’t want to deal with, don’t run from them or try to push them away. Allow yourself to go deep, being completely honest with yourself, and permit these personal transformations to take place. Remember, with Pluto we are only able to transform and move forward by allowing the complete breakdown and crumbling of old ways of thinking and old ideas.

On May 7th, the New Moon is in the sign of Taurus. Utilize the practical, logical, and productive energy of Taurus to start building toward your goals for manifestation. This is a wonderful New Moon to start to set your intentions and initiate projects that have been sitting in your back pocket. The next week the Sun will be in conjunction with Uranus beginning on May 13th. For the next couple of weeks try breaking out of your routine and try something totally different. When the Sun and Uranus combine their energies, you can expect sudden bursts of inspiration and the desire to break from traditional ways of thinking. Embrace your own unique individuality to create something completely and unapologetically you. On May 15th Mercury will enter Taurus giving us time to think and communicate in more practical and grounded ways before it speeds off to enter the more social and mentally active sign of Gemini on June 3rd. When Mercury is in the sign of Taurus it allows us to let common sense rule our behavior. We are able to focus on the things that we want to accomplish and how we are going to get there. There are also two more important Taurus conjunctions on May 18th, this time between Venus and Uranus, and the Sun and Jupiter. For these few days, don’t be surprised if you feel sudden attraction to others, maybe drawn to more unconventional ideas and perspectives, or a desire to release past patterns or behaviors that have kept you stuck in your life. Try to enjoy this short conjunction by being more spontaneous and open to new social and romantic activities.

Leave the mundane behind. Embrace this time and discover how you can bring more variety and unique creativity into your life and break free of stagnant patterns. The Sun/Jupiter conjunction adds an element of optimism and self-awareness, as well as spiritual motivation. During these next couple of weeks you may notice your intuition and and perceptions are stronger. Take advantage of this energy as it provides you with good luck and expansion in your personal, professional, and spiritual life. It is always extremely interesting and helpful to know the area of life that will be affected by these transits in order to deliberately focus on your intentions and what you want to manifest. On May 20th the Sun moves into Gemini, which is always a fun energy in which to jump into summer. Life seems to take on a faster more energetic pace. The vibe of Gemini Season is always social, upbeat, and active. Keep your calendar updated since you’ll find yourself juggling a variety of social and friend activities, and you will be positively buzzing with new ideas and new ways of experiencing your creativity and passions.

Remember that Gemini is ruled by Mercury, the planet of the mind, communication and our intellect. Mercury is mentioned as Hermes in connection with the May mythology at the beginning of this article. He brings in the energy of youth, vitality, and enthusiasm, as well as a bit of mischief. There are four events on May 23rd that I consider stand-outs: the Full Moon in Sagittarius, Venus conjunct Jupiter in Taurus, Jupiter in Taurus sextile Neptune in Pisces, and then Venus entering Gemini later that day. Starting with the Full Moon. This particular Full Moon encourages a higher perspective and the ability to see the big picture. It encourages us to reflect on the seeds we had planted six months ago and whether those things are coming up for manifestation. It is extremely important to seek your own truth and follow the path of understanding your inner power and self. At the time of the Venus/Jupiter conjunction, Venus is in the sign that she rules, and Jupiter is the ruling planet of Sagittarius, which is the sign of this particular Full Moon. This is a powerful combination. These two planets will be totally visible and quite bright in the night sky, and what a sight to see. On top of that, Jupiter (the original/traditional ruler of Pisces) and Neptune (planetary ruler of Pisces) are connecting in a very harmonious manner in a sextile aspect. A sextile aspect always generates enthusiasm and positive energy sparking growth, clarity and drive.

All of these transits together bring so much positivity, harmony, and optimism into the mix with this Full Moon. There is such beautiful inspiration and idealism here in pursuing our dreams and visions. With so many harmonious connections, I would encourage everyone to reflect on how to shine their light in the world. Allow yourself to use your creativity and unconventionality in shaping not only your own personal growth, but use it to make a positive impact in the lives of others as well. There is a very strong emphasis on spiritual power and entering into your truth and what you stand for. Spend time in meditation and allow yourself to visualize exactly what you want in this lifetime. Collaborate with spirit and know that you are supported. Surrender to the Divine and let this energy take you where you are supposed to go. On May 25th, Jupiter leaves Taurus and enters the sign of Gemini. The planet of abundance and expansion enters the sign of the intellect and communication. Although this sounds amazing on the surface, after all who doesn’t want to come up with grand ideas, it can leave some of us feeling a bit burnt out. It gives us unlimited access to our mind and our mind will be curious and active all the time. We will be interested in everything. We will want to learn and take advantage of all sorts of opportunities. We will want to communicate our thoughts about all of it to others. One way through this is to try and focus on a single direction because it can give us great clarity if we choose that route. The month ends with Mercury conjunct Uranus in Taurus on May 30th. When Mercury and Uranus blend their energies the result is a never-ending curiosity about the eccentricities of life, and finding the connections and patterns that come together to create our reality. Uranus brings originality, creativity, new perspectives, and the ability to think outside the box. You will absolutely blossom when you find like-minded people who you can cocreate with and who can stimulate your thoughts and ideas. *Want to go deeper and understand yourself, your challenges, and opportunities? Would you like to find out where the eclipses and transits are affecting you in your personal chart? 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 providing birth chart and solar return (birthday/yearly) chart consultations. An astrology reading can provide you with a truer sense of who you are and what you need, helping you to navigate both challenges and opportunities and feel more empowered to live life to the fullest. She also offers coaching sessions in combination with what is learned in the birth or yearly charts to help guide you in developing realistic goals and life plans to get you moving toward your best life. Linda is a member of the American Federation of Astrologers and is a Board Certified Holistic Health Coach. Schedule your consultation by visiting her website at www.soulguideastrology.com, or contacting her at Lindawatson519@gmail.com. You can find her on Instagram at @soulguideastrology.

MAY IS STROKE AWARENESS MONTH AROUND MOST OF THE WORLD WRITTEN BY TRACY MARKLEY

What is a Stroke? A stroke is damage to the brain by an interrupted blood supply. A stroke can also be referred to as a brain attack or a CVA, or a cerebrovascular accident. This can occur when a clot blocks the blood supply to the brain or when a blood vessel in the brain bursts. A stroke is a medical emergency. Always call 911 or get immediately to the hospital. The longer any stroke is left untreated the more likely it is that the affected can be permanently damaged. Blood supplies oxygen and nutrients to the brain. When an area of the brain tissue does not receive its blood supply, it results in brain damage. This is known as an infarction or infarct. An infarction can happen anywhere in the body, but in relation to a stroke, it refers to the blood supply limited in an area of the brain. An infarct can affect a tiny or large part of the brain. Anything that cuts off the blood supply to the brain compromises brain function. The neurons around the brain that have been cut off from the blood supply begin to die, and the functions they support will be affected. Adult brains make few or no neurons, therefore the biological damage is permanent. Strokes can cause serious motor and cognitive problems and sometimes permanent damage. Recovery depends on the remaining undamaged area of the brain.

As in a heart attack, heart tissue dies. In a brain attack, brain tissues die. The effect of a stroke is brain damage. Each person who has a stroke is affected differently and at various levels. Symptoms of stroke include trouble walking, speaking, slurring words, and understanding as well as paralysis or numbness of the face, arm, or leg.

The B.E.F.A.S.Ttest can help identify a person having a stroke.

Is there a Loss of Balance? Sometimes it is a sudden loss

Is there a vision loss or blur with the eyes?

Does one side of the face droop? Uneven Smile?

Can you lift both arms overhead? One arm weak?

Does the speech sound slurred or strange?

Time Matters. Call 911 Immediately

Types of Strokes The three main types of strokes are: Ischemic Stroke Hemorrhagic Stroke TIA Transient Ischemic Attack. “Mini stroke” A warning sign Ischemic Stroke Most strokes are ischemic strokes. According to the Centers for Disease Control (CDC), about 87% of strokes are ischemic. An ischemic stroke happens when blood flows through the artery that supplies oxygen-rich blood to the brain and becomes blocked. Blood clots often cause blockages that lead to ischemic strokes. Hemorrhagic Stroke A hemorrhagic stroke happens when an artery in the brain leaks blood or ruptures (breaks open). The leaked blood puts too much pressure on brain cells, which damages them. High blood pressure and aneurysms, balloon-like bulges, in an artery that can stretch and burst, are examples of conditions that can cause a hemorrhagic stroke. There are two types of hemorrhagic strokes: Intracerebral hemorrhage is the most common type of hemorrhagic stroke. It occurs when an artery in the brain bursts, flooding the surrounding tissue with blood. Subarachnoid hemorrhage is a less common type of hemorrhagic stroke. It refers to bleeding in the area between the brain and the thin tissues that cover it. Transient Ischemic Attack (TIA) A transient ischemic attack (TIA) is sometimes called a “Mini stroke.” It is different from the major types of strokes because blood flow to the brain is blocked for only a brief time, usually no more than five minutes. It can be from a few seconds up to five minutes. Your blood delivers oxygen to every part of your body. Your cells need it to survive. When blood flow gets blocked anywhere, it can be dangerous. TIAs are short and usually will not cause lasting damage, but it is still important to treat them like an emergency and get care right away. It is common that some TIAs go unnoticed and undiagnosed. Often, if this is the case, the patient’s doctor can see in a scan that they have had one in the past.

It is important to know that: A TIA is a warning sign of a future stroke. A TIA is a medical emergency, just like a major stroke. Strokes and TIAs require emergency care. Call 9-1-1 right away if you feel signs of a stroke or see symptoms in someone around you. There is no way to know in the beginning whether symptoms are from a TIA or from a major type of stroke. Like ischemic strokes, blood clots often cause TIAs. More than a third of people who have a TIA and do not get treatment have a major stroke within one year. As many as 10% to 15% of people will have a major stroke within three months of a TIA. A stroke causes some brain cells to die and others to become injured. The injured cells are often found around the main area of damage. This area of injured cells is known as the penumbra. This is known as Ischemic penumbra. These cells may heal in the first few days and weeks after the stroke which can cause some spontaneous recovery. Cardio-embolic stroke A stroke due to a blood clot that has formed in the heart and travelled to the brain. As I have worked with stroke survivors, I continue to hear names of strokes that I have never heard of, as well as many other reasons people have strokes. I mentioned previously that studies show that although strokes can happen at any age they happen more in older individuals. In my work, I have met just as many survivors between the ages of 30 and 50 as I meet of older survivors. Many studies have appeared sharing there have been more strokes since the Covid Virus. While I was at a book fair at USC last year a young woman who was nineteen years old shared with me that she had a stroke the previous year. She told me that the doctor asked her if she took birth control and if she ever had Covid. Her answer to both questions was yes. He then told her that was why she had had a stroke. He told her that if she just had Covid or just been on birth control a stroke probably would not have happened. He explained to her that it was a combination of both. I had never heard that before, nor do I know if it is a fact, but I found it remarkably interesting information if it is to be true, it should be shared with the public. After a Stroke there is Rehabilitation Survivors may have the loss of movement, memory, ability to speak, and/or more. Each stroke survivor recovers at different speeds and levels. It is important to have a physical therapist who is knowledgeable and experienced in stroke recovery. That is not always the case or a possibility for each person going to physical therapy. Not all therapists take advanced education and learn deeper knowledge about strokes and recovery. In my work, I have found that survivors needing physical recovery can only go as far as the knowledge of their therapist.

In my work I try my best to educate survivors, their families, and caregivers. I find that a professional with limited knowledge limits a survivor's recovery. A survivor may never know what happened to them. They will feel their limits were their brain’s ability to recover more. This is true in some cases. This depends on each individual brain. Some brains may have the ability to heal more, while others do not. No one really knows how far each survivor can recover, except by being consistent and repetitive in therapy exercises for months and years. I have trained survivors who were still making progress years after their stroke, while others were limited.

Often limited physical therapy visits limit a survivor. If someone’s insurance company only gives them so many visits it does not mean the recovery has stopped. A survivor must seek out more help by knowledgeable and experienced fitness professionals if they can. Also continuing their own. For example, if a survivor needs to gain the ability to walk again. If they only try to stand and walk a couple of days a week at an appointment, it will be a limited recovery. Think of a baby when it is learning to stand and walk. They try standing up several times a day until they gain the strength and ability to do so, then they work on walking. A baby does not just try to stand up and walk twice a week.

It is consistent and repetitive attempts of a movement that helps a brain to rebuild pathways to regain movements back. Stroke recovery is extremely challenging work. Survivors work hard to gain back their life if they can. My books are especially important in helping share all the knowledge I know for survivors, caregivers, and professionals. Please reach out and gain more knowledge if you or someone you know needs it. You can find them on Amazon and at www.tracymarkley.com Storke support groups can be helpful to survivors and caregivers. You can google the words Stroke support groups near me or in or near the city you live in. There are many all over the world you can meet with on zoom as well. There are support groups just for caregivers too. Caregivers and family members need support. Strokes affect all involved around the survivor. I encourage people to reach out for support.

Tracy L. Markley is an award-winning personal trainer, author, and educator with over 25 years of expertise. Throughout the course of her career, she has owned and operated fitness studios in California and Oregon and worked with hundreds of clients privately and in group settings. Tracy was the 2021 IDEA FITNESS Personal Trainer of the Year and a 2020 IDEA FITNESS, Personal Trainer of the Year Award finalist. She received the 2020 Medfit Professional of the Year – 1st Runnerup Award. She is an award-winning author of fourteen books. She has received book awards for her stroke recovery books, hearing books, biomechanics books, brain books, and her children’s book on brain care. She has created two CEC courses for the fitness industry. One is a Muscles/Biomechanics course, and the other is Stroke Recovery Training. Tracy holds an impressive list of certifications, training, and education across a wide array of fitness modalities and restorative specialties, including a College Degree in Fitness and Dance Specialist, 200RYT yoga, Pilates, Biomechanics, BOSU, reiki, barre, Pain-Free Movement Specialist, CHECK Institute, resistance, and sports training to name a few. Her in-depth training and experience in fall prevention, core strength, and functional fitness training to improve activities of daily living for stroke recovery and other conditions have made her a highly sought-master trainer and internationally acclaimed author of books and professional education courses in biomechanics, clinical exercise, fall prevention, core, and stabilization. She was the host of The Health and Fitness Show with Tracy on KXCR radio. She recently brought this show into a podcast. You can find links to her podcast, books, and courses at her website: www.tracymarkley.com

RECOGNIZING AND CORRECTING SWIMMER’S POSTURE IN YOUTH ATHLETES Written By Dr. Danielle Litoff

Recognizing and Correcting Swimmer’s Posture in Youth Athletes Swimming is an amazing sport. It works the entire body, incorporates strength and cardio, and demands endurance. However, there are drawbacks to overtraining, especially in young swimmers who are still growing.

Swimming is a volume-based sport, meaning that you do 40 laps and then 80 then 100 and then 200, and on and on. While this will increase strength and endurance, it can also overwork muscles, particularly the pectoral and shoulder muscles. If these pec muscles get tight while a kid is growing, they will pull in and round the shoulders, causing the shoulder blades to get drawn apart. It will also cause the swimmer to be over-reliant on their pec muscles and not build their back muscles. The head will come forward and the core will not be as strong. The result is what is known as “swimmer’s posture”. It looks like this: Growth spurts are a particularly big deal because if a child grows in that rounded position, it is really hard to open those pec muscles back up and retrain the posture of the upper back. Retraining these muscles is especially difficult with volume sports because there are so many strokes per lap, and then you times that by 200 laps daily, and that muscle memory and conditioning is deeply set. How to Recover from Swimmer’s Posture It is important to look out for a swimmer’s posture at any age, but if you are a parent of a swimmer, you must be exceptionally diligent. The risks of prolonged overuse of the pecs and shoulders are severe injury to the shoulders or biceps and even surgery. To help avoid these outcomes, or recover from overuse, your swimmer should be doing a variety of cross-training and land-based conditioning. We want to focus on exercises that do not require rounding and pulling motions. These should include more back and core exercises to give those pecs, shoulders, and biceps a break. Rest and recovery are crucial here. Let me repeat: REST AND RECOVERY IS CRUCIAL! The worst thing you can do for your kid is push harder if they are experiencing muscle imbalance and growth abnormalities. This is the surest way to guarantee injury and decrease their collegiate athlete chances. Rest and recovery means decreasing volume and getting them out of the pool and into physical therapy to retrain those muscles to move correctly. It means land-based exercises that build the weaker muscles, improve body mechanics, and gets overworked muscles to calm down.

Exercises to Fix Swimmer’s Posture At Battle Born Health, we have curated a special Playlist on our YouTube channel of exercises that specifically target fixing swimmer’s posture. You can view all 12 videos here. The exercises included in the playlist are: Prone I, Y and W Chin Tucks Thoracic Rotation Foam Roller Snow Angles and Arm Swimming Spine Mobility Lacrosse Ball for Sore Shoulders and Chest Mobility Exercise: Wild Thing Wide Lateral Pull If you fear your child may be overtraining in the pool and showing signs of swimmer’s posture, book an appointment today. Our trained physical therapists will assess your child and create a custom plan for recovery and balancing strength.

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/

Embracing Motherhood: A Journey of Love, Growth, and Gratitude Written By Bernadine Otto

Becoming a mother is a transformative experience, one that is filled with both joy and challenges. It's a journey of love, growth, and gratitude, where every moment is a new opportunity to learn and to cherish. In this blog post, we'll explore the beauty of motherhood and share tips for embracing this incredible journey. Embracing the Journey: Motherhood is a journey like no other. From the moment you hold your newborn in your arms, you're filled with a profound sense of love and responsibility. Every milestone, from the first smile to the first steps, is a cause for celebration. Embracing motherhood means embracing the ups and downs, the laughter and the tears, knowing that each moment is a precious gift.

Finding Strength in Vulnerability: Motherhood can be overwhelming at times, and it's okay to admit that you don't have all the answers. In fact, embracing vulnerability can be a source of strength. Reach out for support when you need it, whether it's from your partner, your family, or other mothers who understand what you're going through. Remember, you're not alone on this journey. Letting Go of Perfection: As a mother, it's natural to want the best for your child. But perfection is an impossible standard, and striving for it only leads to stress and disappointment. Embrace the messiness of motherhood, both literally and figuratively. Allow yourself to make mistakes, learn from them, and move forward with grace and compassion.

Cultivating Gratitude: In the midst of sleepless nights and endless diaper changes, it's easy to lose sight of the beauty of motherhood. Take a moment each day to pause and reflect on the blessings in your life. Whether it's the sound of your child's laughter or the warmth of their tiny hand in yours, there is so much to be grateful for.

Cherishing the Moments: Time passes quickly, and before you know it, your children will be grown. Embrace each moment as it comes, knowing that these precious years will not last forever. Create memories with your children, whether it's baking cookies together, going on family adventures, or simply cuddling on the couch. These are the moments that you'll treasure for a lifetime.

Motherhood is a journey of love, growth, and gratitude. Embrace each moment with an open heart and a spirit of joy. Cherish the laughter, the tears, and everything in between. And remember, you are enough, just as you are. Happy motherhood!

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 the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1

HEALTH AND WELLNESS TIPS Eating Healthy on Vacation

Pack Healthy Snacks: Bring along nutritious snacks like fresh fruit, nuts, seeds, granola bars, or veggie sticks. Having healthy options readily available can prevent you from reaching for less nutritious snacks when hunger strikes.

Portion Control: Pay attention to portion sizes, especially when indulging in treats or high-calorie meals. Share large dishes with your travel companions or ask for half-sized portions if available.

Cook Your Own Meals: If you have access to kitchen facilities, consider cooking some of your own meals. Visit local markets or grocery stores to pick up fresh produce and ingredients, and enjoy preparing meals together as a fun and budget-friendly activity. Plan Ahead: Research restaurants or eateries that offer healthy options in advance. Having a list of go-to places can make meal planning easier and reduce the temptation to make impulsive, less healthy choices. Remember, the goal is to enjoy your vacation while also taking care of your health and well-being. By making mindful choices and staying active, you can maintain a healthy lifestyle even while away from home.

Stay Hydrated: Drink plenty of water throughout the day, especially if you're spending time in the sun or engaging in physical activities. Carry a refillable water bottle with you to stay hydrated on the go.

Choose Balanced Meals: When dining out, aim to include a balance of lean protein, whole grains, and plenty of vegetables in your meals. Look for options like grilled fish or chicken, salads, vegetable-based dishes, and whole-grain pasta or rice.

Explore Local Cuisine: Take advantage of the opportunity to explore and sample local cuisine. Look for traditional dishes that incorporate fresh, local ingredients. You can often find healthier options that are both delicious and culturally enriching.

Be Mindful of Alcohol Consumption: Limit alcohol intake and be mindful of calorie-rich cocktails and sugary drinks. Opt for lighter options like wine spritzers, vodka soda with lime, or mocktails made with fresh fruit and herbs.

Grateful Written By Jace Jacobs

I love how you bring awareness and the story that you tell. And I love how you still love yourself even after you've slipped and fallen. I've been watching in the background. I've learned from your successes and I've grown from your mistakes. Along the way, I found myself. I discovered who I am. It feels good. I appreciate who you are. Even though there are some differences, I'm choosing to focus on peace and love. I'm choosing to focus on what I love most about you. Thank you, my friend. You are appreciated greatly. I wrote a poem to express my appreciation for the work you do to help others. This poem is a celebration of the coaches, dreamers, and healers just like you. I see what you do and I appreciate your efforts to share love and light.

Friend of Mine I love that you bring awareness The story that you tell And I love how you still love yourself Even after you slipped and fell I see you when I wake up And again late at night I see you when it’s dark outside And when it’s shining bright I know there are differences Peace and love, I focus still You serve me with your content And I know you always will You’re a Coach, a Healer, a Dreamer You're a leader in your prime I’m grateful to see your influence And call you a friend of mine Thank you for your guidance, influence, and inspiration. Much love and respect. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

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

MOTHER’S DAY RECIPES

Mother's day Yogurt Parfait 2 servings

30 minutes

INGREDIENTS 1 Cup of nonfat Greek Yogurt 1 Cup of Granola Choose from: half a cup of blackberries half a cup of strawberries half a cup of blueberries Half a banana (optional)

DIRECTIONS In a large glass, layer 1 cup yogurt, 1/2 cup granola and 4 berries of your choice Repeat layers.

NOTES I love making this over a weekend. For breakfast, brunch, or snack. You can add some berries of your choice. Be creative!

Egg Muffins 6 servings

40 minutes

INGREDIENTS 6 large eggs 1/4 cup milk (you can use dairy or non-dairy milk) 1/2 cup shredded cheese (cheddar, mozzarella, or your favorite cheese) 1/4 cup diced vegetables (bell peppers, spinach, onions, mushrooms, etc.) Salt and pepper to taste Optional: cooked bacon, sausage, or ham, diced

DIRECTIONS Preheat your oven to 375°F (190°C). Grease a muffin tin or line it with silicone or paper liners. In a mixing bowl, crack the eggs and whisk them together with the milk until well combined. Season with salt and pepper to taste. Stir in the shredded cheese and diced vegetables (and cooked meat, if using) into the egg mixture until evenly distributed. Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and slightly golden on top. Remove the muffin tin from the oven and let the egg muffins cool for a few minutes before serving.

NOTES Enjoy your delicious and portable egg muffins! They can be stored in an airtight container in the refrigerator for up to 3-4 days. They're perfect for meal prep and can be enjoyed for breakfast, brunch, or as a protein-packed snack on the go.

Toast with Almond Butter and banana 2 servings

15 minutes

INGREDIENTS 2 slices of your favorite bread (whole wheat, sourdough, etc.) 2 tablespoons almond butter 1 ripe banana, thinly sliced Optional toppings: honey, cinnamon, chia seeds, shredded coconut

DIRECTIONS Toast your bread slices until golden brown and crispy to your liking. Spread a generous layer of almond butter onto each slice of toasted bread. Arrange the thinly sliced banana on top of the almond butter, covering the entire surface of the toast. Drizzle a little honey over the bananas if desired, for extra sweetness. Sprinkle with a pinch of cinnamon, chia seeds, or shredded coconut for added flavor and texture. Serve immediately and enjoy your delicious and nutritious toast with almond butter and banana! This simple yet satisfying snack or breakfast is packed with fiber, healthy fats, and natural sweetness from the banana.

NOTES It's perfect for a quick energy boost or a satisfying midday treat. Feel free to customize the toppings or bread choices to suit your taste preferences. Enjoy!

“A mother’s love liberates.” — Maya Angelou