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Contributing Writers Marilyn garrett A C O MM U N I T Y M A G A Z INE PUBLI SH E D B Y T R IN IT Y CHUR CH
E DI T O R - IN - C H IE F
Marilyn Garrett, BSEd/MA, is the English Department Chair of Trinity Christian High School, having taught there since 1986. She has two children and two grandchildren, who lovingly call her “Grammar”. She plans to be a professional writer / editor in the future.
Brad F ro e s e C RE AT I VE D I R E C T O R Ha d ley F l e t c h e r G R APH I C D E SIG N E R Am ber M o r a l e z C O PY E D IT O R Marily n G a r re t t C O LUM N W R I T E R
ANDY WEST Andy West is a senior at Texas Tech University and will enter TTUHSC’s Medical School in the fall of 2015. He is very involved with the ministry at Trinity Church and its college ministry. He enjoys spending time with close friends and family as well as photography and travel.
Ca rl To t i C O N T RI B U T IN G W R I T E R S Jim m y E v a n s , M a r r i a g e Toda y Marily n G a r re t t Chris La w re n c e And y We s t Cha nd a A l l e n Ba rBa ra M a n d l e y C O N T RI B U T IN G P H O T O G R APHER S
Chanda allen Chanda Allen is the Director of the Neugebauer Congressional Committee. She is a graduate of Texas Tech University and Leadership Lubbock. Chanda and her husband, Joshua Allen have two young children.
Cris D un c a n , C J D u n c a n Ph otogr a ph y And y We s t S P E C I AL T H A N KS Jim m y E v a n s , M a r r i a g e Toda y She lly M i l l h e i m , M a r r i a g e Toda y D enis e B r i n k m a n , Tr i n i t y Fe llowsh ip Ama r illo Za c h’s G y m, L u b b o c k Cris D un c a n - C J D u n c a n Ph otogr a ph y S ALE S I N Q U I R I E S 806. 370 . 0 4 8 6 s ales @re l i ve l i f e m a g a z i n e .c om
BARBARA MANDLEY As a book author and videographer, BarBara Mandley invests much of her time teaching the concepts of parenting and child development. It has been her privilege to teach these topics in Africa, Colombia, Japan and the Philippines. She and her husband Mac currently travel the globe producing videos to highlight the work of Christian missionaries in the field.
E DI T O R I A L SU B M ISSI O NS ed it orial @ re l i v e l i f e m a g a z in e .c om W E BS I TE w w w. re l i v e l i f e ma g a z i n e . c om S O C I AL M E D IA IN F O R M ATI O N fac e b o o k . c o m / re l i ve l i f e magazin e t wit t er. c o m / re l i v e l i f e
flic k r. co m / p h o t o s / re l i v e l i fe magazin e pint e re st . c o m / re l i ve l i f e
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Chris LAWRENCE Chris Lawrence has spent the majority of his life in the restaurant business. Prior to that, he served his country in the Presidential Honor Guard under President Ronald Reagan and later in Desert Storm. He currently serves in church ministry. Chris is married to Robin, his wife of 25 years, and has two daughters, Jordan and Cassie.
TABLE of
CONTENTS
Vol 3 Issue 1: Holistic Health
Feature:
Vo l u m e 3 I s s u e 1
World renowned female body builder and dietician Jennifer Sedia gives her advice on how to get spiritually, mentally and physically fit in 2015. LOOK LIKE A
CHAMP LIVE LIKE A CHAMP with
JennifeR Sedia
W O R L D R E N O W N E D B O DY BUILDER & NUTRITIONIST
2 0 1 5 FA M I LY
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H O L I S T I C
FINANCES
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DIET
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H E A L T H
R E L AT I O N S H I P S
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I S S U E PHYSICAL FITNESS
COVER PHOTO: JENNIFER SEDIA PHOTOGRAPH BY CRIS DUNCAN, CJ DUNCAN PHOTOGRAPHY
RUNNING IN HIGH GEAR Discover ways to have fun while getting fit, and get an inside look at local triathlete Cade Savage with the story on what drives him to succeed.
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4 HABITS: HEALTHY MARRIAGES Jimmy Evans of Marriage Today shares the laws of marriage that can build long term happiness into your relationship.
HEALTH & GIVING
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18 28 HEALTH & ANGER
JUST BE
LIVING A LIFE OF BALANCE
FIT: WEARABLE TECHNOLOGY Check out the latest gadgets that will help you attain your fitness goals and get in shape!
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Are you making the most of every day, or just trying to keep up with life, work, family and relationships? Take an honest look at time management from a mom who majored in the minors.
relivelifemagazine.com
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Th e
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HABITS HEALTHY OF
MARRIAGES by Jimmy Evans
IN MARRIAGE, LONG-TERM HAPPINESS IS NEVER THE RESULT OF LUCK. It is always because we do certain things right. In the beginning of the relationship, chemistry and infatuation attracts us to our spouse, but it is disciplined and intentional behavior that keeps a marriage growing. Marriage only succeeds when you work at the relationship. Even though you may be convinced that your spouse has most of the problems, you cannot change your spouse. You can only change you. In this article I’ll share how you can protect and promote the emotional health in your marriage. When you practice these FOUR HABITS, you can revive lost passion and take your marriage to the next level. HABIT
1
PROTECT the PRIORITY of the MARRIAGE.
The first law of marriage is the law of priority. When God created Adam and Eve, He said in Genesis 2:24, “Therefore a man shall leave his father and mother and be joined to his wife, and they shall become one flesh.” (NKJV) Marriage is the most important thing in our lives with the exception of our personal relationship with God. Church is not more important than your marriage because healthy churches come from healthy marriages. Your children are not more important than your marriage because children learn about love and successful relationships from you. Nothing is more important than your marriage. Every married couple should have a date night. One night a week, you should go out on a date like you did before you got married. And just to clarify, date night is not when you get chicken and bring it home and
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watch “American Idol.” A date night is when you make an effort and court each other. Plan a great meal, talk about real issues and plan a fun night of sex. Be intentional and keep the skills of dating alive in your marriage. You’ve probably heard people say, “We are out of love. It must be over. The passion is gone.” Well, I totally understand that. Early in our marriage, I was out of love for my wife. In fact, Karen and I were out of ‘like’ for one another. You have to decide to do the right thing before you feel like it. You fell in love because you dated each other. You fell out of love because you got lazy. This can happen in any of us. Pursue each other, and it will keep your marriage the main priority in your life.
2 T
I AB
H
Be POSITIVE through TOUCH, PRAISE and ROMANCE.
Men and women both need physical affection. When you withdraw from each other, it is very dangerous. When you don’t feel like being affectionate, that is when you need affection the most. Hold hands, put your arm around each other and cuddle on the couch. It is essential. One of a woman’s most important needs is non-sexual affection. The more non-sexually affectionate a man is, the more sexually responsive a woman becomes. I’ll never understand it, but that’s the way God wired every woman. We also need to regularly praise and encourage each other. I often tell couples to follow the ten-to-one rule. For every complaint that you give your spouse, you should give ten compliments. How much better our marriages and homes would be if we did this. Just like non-sexual affection is more important for most women, praise and honor is especially important for men. Maybe your husband isn’t at home as much as you would like or isn’t focused on the marriage or family. You can recapture his heart through encouragement and praise. He really needs you to be his
cheerleader. The more praise you give him, the more he will want to be with you. We also connect emotionally through romance. Many couples don’t take romance seriously. They give up on it or think it is only for young lovers. But think about it. If you celebrated your marriage every month instead of just Valentine’s Day, wouldn’t your relationship improve? Romance says, “You are on my heart. I do not have to think about you; I get to think about you.” Men and women see romance differently through their own needs. For men, romance often involves food, sex and fun. It’s usually a short road. For women, romance is all about pursuit during her day and detailed communication when you’re together. It’s usually a long road. Romance happens when you naturally learn to speak your spouse’s language. Men need to think “women”, and women need to think “men”.
3 HABIT
RESOLVE and REMOVE NEGATIVE EMOTIONS.
Removing negative emotions begins by spending time with God every day. One of the number one things I do when I talk with God is deal with anxiety. Years ago I discovered if I don’t pray regularly, then I am going to worry. And when I worry, that anxiety and stress affects everyone in my life, especially my relationship with Karen. Paul says in Philippians 4:6-7, “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” (NKJV) If I do not pray and spend time with the Lord, I am going to have anxiety. My heart and mind will not be guarded, and it changes the way that I relate to everybody, especially my spouse. Going to God first is the key to cleansing negative emotions within my own heart.
When you DON’T
FEEL like being AFFECTIONATE, that is when you NEED AFFECTION the MOST.
HOLD HANDS, put your arm around each other and CUDDLE on the couch.
IT IS ESSENTIAL. relivelifemagazine.com
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The second way that we deal with negative emotions is by daily giving our spouse the freedom to complain. Your spouse will never trust you unless they know they can complain without paying a price. Daily have an attitude with your spouse that says, “I am here to please you. Will you please tell me if I am not succeeding? I am trying to be the best husband I can be, but I am not a woman, and the only way I can succeed is if you tell me how.” For years, my fear was if I ever got humble with Karen she would take advantage of me. I didn’t want her to shame me or reject me. The day that I got humble with Karen is the day I became the head of my home. When I allowed Karen to approach me and correct me, I finally got the response from her I had been waiting for. HABIT
4
Create an ATMOSPHERE of PARTNERSHIP & SHARING.
The fourth habit of healthy couples is partnership. No one dominates in a healthy marriage. An atmosphere of sharing says, “I will never make a significant decision without you.” Sharing means you no longer do things by yourself. You do not buy things alone. You do not make decisions about your job or about important areas of your life without your spouse. Karen and I are partners. I’ve learned not to do anything without Karen being completely on board. I will not go without her. So whenever we are making an important decision, Karen and I talk. I’ll say to her, “You are my partner. We need to make this decision,
but I want you to know that I will not do it without you.” It creates such a sense of security within her and partnership within me. Over the years, the best decisions we have ever made have been when Karen and I made decisions together. In my opinion, if your spouse does not agree with a major decision in your life, then God has not called you to do it. The decision might even be right, but it may not be the right time. Mark 10:8 says that “two shall become one.” The only way that two things can become one is if they both surrender what they have. Healthy relationships are marriages where we walk together. As you were reading these four habits, you’ve probably realized an area where some improvement is needed. Well, join the club. None of us have arrived in marriage. Take the first step. Go to your spouse and humbly apologize for any neglect or selfishness in your life. Repent and take responsibility for your part in the relationship. Focus on yourself and trust God to change your spouse. As you put these four principles into practice, you’ll immediately begin to reap a harvest in your relationship. Just decide today that you are going to keep each other first and date again. Give affection, praise and romance to your spouse regardless of your feelings. Allow each other the freedom to complain and never make a decision without each other. I’ve seen it over and over in thousands of couples. These four habits are the secret to having a healthy marriage for a lifetime.
When looking for a marriage partner, how can you tell the right one from the wrong one? Finding the right marriage partner is the second most important decision any of us will ever make, trumped only by our decision to become followers of Jesus. It’s a decision that affects every aspect of life and has a profound impact on our future happiness—not only our future but also every aspect of our children, and their children, and every generation to come. If there’s one decision in life you want to get right, it’s this one. The Right One is for those who are intent on finding and marrying the person whom God desires for them. It is for people who believe they may have found their true love but are committed to going into marriage with their eyes wide open. It’s for those who are contemplating marriage and excited about their future but care enough about themselves and their partner to make their relationship all that it can possibly be. It is also for those who have yet to find the “right one” but are intent on not wasting time on the wrong one. In The Right One, Jimmy Evans and Frank Martin give biblical, no-nonsense advice to singles on successfully dating and marrying the right person. Whether someone is single and still looking for the right dating partner, is engaged to be married, or is in a new dating relationship, they’ll find practical answers to the most critical questions people face regarding their future.
www.marriagetoday.com
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Just
Be by Chanda Allen
I
Living a life of balance.
envision that most of the people picking up this magazine to peruse the pages are in the middle of doing something - sitting in a doctor’s office, waiting at the airport gate to catch a flight, standing outside of your child’s karate class or having your oil changed. We’ve all been there. The world is a busy place where the most successful inhabitants boast impressive multi-tasking skills.
Being a working mom, I am often asked how I balance it all, how I am able to do it all and tie a neat, tidy bow on the package at the end of the day. When I first started out on this journey, I sugarcoated my answer, leaving the other person feeling like I had just one-upped them - that I really could do it all and still have color on my lips by the end of the day. But as the weeks and months and years of my life creep by, I find myself growing more real. My desire to sugarcoat the truth has been overwhelmed by my desire just to be authentic. I think that the obsession of living a balanced life is really just about perception, a veiled attempt to appear acceptable and controlled in front of others – how organized you look in the drop off line at school, how good your posts seem on Facebook, how long you can keep running on the treadmill at the gym compared to the person next to you, or how many nutritional calories you can pack into the dinner that you serve your family. I am here to pose the argument that none of this matters. None of it – and the sooner that we are released from the bondage of working for a well-balanced life, the better balance we will
naturally achieve. Life happens. This we know, and there isn’t a single thing that any of us can do about it except to embrace the unpredictable beauty of each day and make the most of it. When I was younger, I attended a church that was in the middle of a split, and more than twenty years removed now, I honestly cannot remember all the specific problems. But what I do remember was the last sermon that was preached from the pulpit. The pastor told a story about a plane that had been circling for hours, having a problem with the landing gear indicator light on the instrument panel. The light was malfunctioning, blinking off and on, and both the pilot and the co-pilot were worried about what that meant - was the landing gear down or not? In the end, the plane crashed because the two navigators were so focused on the indicator light, they failed to realize that the plane was running out of gas before it was too late. They majored on the minors. That is not how I want to live my life. My house is a mess most days of the week - and that’s okay. My house is a mess because after work I want to come home and hang out with my kids rather than stress over cleaning the hand prints off of the front windows. I am here to tell you that no one truly cares what your house looks like on the inside. Just keep your lawn mowed, and you should be free from neighborly judgments.
that’sNOT how I want to my LIVE
LIFE.
When ballet practice, basketball scrimmage, and a board meeting all coincide on one night, we just do the best that we can with the time that we have. My kids eat Lunchables, McDonald’s, and other forms of prepared meals when I get busy - and that’s okay. To the chagrin of many a skeptic, they haven’t been stricken ill with sodium excess or any other life-threatening diseases. They haven’t grown an eleventh toe from an occasional Happy Meal, and I doubt they will. My husband is Room Mother in my daughter’s class. Yes, you read that correctly. He couldn’t be prouder, and I couldn’t be happier. Because it’s okay that spouses help each other out in non-traditional roles. It’s okay to be creative in what works for you and your schedule and your family’s needs. It’s okay that the laundry piles up, you’re a few minutes late to class, or you take a sick day from work to catch your breath and binge watch a TV show. It’s okay just to be real and miss the proverbial boat sometimes. It’s okay just to BE. I can promise you that others will appreciate seeing an authentic you rather than one who pretends to have it all together all the time. Some of the happiest people whom I have ever encountered
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are the ones just flying by the seat of their pants. They are flexible and adaptable and willing to take the good with the bad. On the flip side, I have seen unhappiness consume those who struggle with perfection and presentation; the desire to appear to be the perfect mom or the perfect dad or the perfect employee is killing their joy. I am resolved not to major on the minors of life. It is not a decision that has come overnight. It has been a gradual change, and at times, I still get caught back up in the rat race. But every week and month that I work out this personal path, the more I find myself open to kingdom opportunities. Everyone has problems. Everyone has struggles and insecurities and weaknesses. No one has it all together all of the time. But a life of authenticity is one that will bring joy back into your journey. So when you are focusing on that indicator light in your life - you spill your drink on your work pants at 10:00 am, your child won’t go to sleep when you ask them to, you sneak that extra chocolate bar that is not diet-approved, or you get a speeding ticket on the way to church. . . whatever it might be that tempts you to feel like you are a failure at balance in your life, always remember that it is just perception. You will be okay; just BE.
CO
’S WORLD WITH LOR YOUR CHILD
ART CLASSES!
where kids create 7335 82nd St. #6 Lubbock, TX 79424
806-445-0160 www.artandcompanykids.com www.facebook.com/artandcompanykids
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SEE YOU SOON AT THE STUDIO
RUNNING
IN
HIGH
GEAR Whether it is part of a new year’s resolution or your daily routine, getting outside for some sort of physical fitness offers great benefits, especially here in Lubbock where the weather tends to stay fairly warm throughout the spring and into fall; there are plenty of opportunities to get involved in some sort of exercise or recreation. Getting active and prioritizing your physical health is vital, especially in our culture where we are constantly working and going, going, going! It’s important to take time out of your schedule and focus on your body’s well-being.
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By Andy West
FEATURING TRIATHLETE
CADE SAVAGE
Working out and being active has never been easier than with the plethora of workout and training options and the numerous variety of gyms, parks, and recreation centers here in the Hub City. Staying fit looks different for everyone, which is why you should personalize your schedule and routine based on your personal preferences and goals. One Lubbock teen has chosen to pursue a fairly grueling yet highly rewarding fitness aspiration. Cade Savage is a Lubbock triathlete and high school senior at Trinity Christian School. He began training to participate in a triathlon last March. His main goal was just to “conquer a new challenge and see how far I could go.” Having participated in high school athletics, especially basketball, for years, he was just looking for a change, something new to challenge him. Little did he know what it would take to get ready for this new level of competition!
After 2.3 months of intense training, Cade raced in the Buffalo Springs Sprints and Olympics. Having had surgery two weeks prior, he said his goal was simply to finish. In the end, he surprised himself! He actually ended up placing in the top 25% overall out of 180 participants, finishing 1st in his age bracket. Having completed his goal, with very pleasing results to top it off, Cade decided to continue pursuing his newfound hobby, eventually racing at Lake Allen Henry, Texas Tech University, and even the Austin Triathlon with 3500+ others, where he placed 3rd in his age bracket.
The first time Cade went out for a run as part of his training, he said he finished, completely exhausted, only to find he had barely completed one mile! As a nonathletic, sports enthusiast, that sounded pretty good to me, but then he explained all the components of a triathlon. A full Olympic triathlon race consists of a 1 mile swim, then a 30 mile bike ride, followed by a 7.8 mile run. A different type of triathlon, called a “sprint”, is basically half of everything from the Olympic triathlon, still including the swimming, biking, and running components. In order to meet his goal and eventually compete, Cade had to learn to pace himself and work at his program every day, step by step. Training for a triathlon isn’t something you just decide to do the day before and successfully complete. It requires dedicated planning along with tremendous diligence. PHOTOGRAPHY PROVIDED BY
C.J. DUNCAN
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hroughout the strict training process, Cade began to learn that being a triathlete requires more than just physical stamina; having a good support system is paramount. He progressively saw the importance of surrounding himself with a community that would not only support him in terms of encouragement but accountability and endurance as well. Aside from his family, Cade found a group of friends at Trinity Christian who could stand beside him. Because triathlons are not recognized as a designated high school or collegiate sport, the students could not necessarily meet and work out during normal school hours. Cade and his athletic companions had to find time after class to meet and be intentional about working out together. As the leader of the group, Cade had no strict expectations; he just wanted to create an environment where students could come together, exercise, and even share different training methods. Cade Savage is a great example of how desire and discipline can translate into both physical and relational wellness. He advises any potential triathletes that physical endurance is the key to being successful, but finding community and accountability is just as important during both training and competition.
“Have confidence to push yourself and the discipline to finish it ! ” TRIATHLONS:
SEASON: SPRING - EARLY FALL COMPONENTS: SWIM | BIKE | RUN
GOOD WORKOUT LOCATIONS IN LUBBOCK:
RUNNING: GYM OR TREADMILL (WINTER) ; OUTSIDE AT PARK (SPRING & SUMMER) SWIMMING: THE YMCA OR THE TEXAS TECH UNIVERSITY RECREATION CENTER BIKING: THE TRAILS AT MAE SIMMONS PARK OR OUTSIDE THE CITY LIMITS
Lubbock is a great place to get involved as a triathlete, where the community of endurance athletes is steadily growing and the opportunities to race and get involved are endless. Recreation and wellness assume a whole new level when your efforts are counting toward a cause and benefitting someone else. There’s something fulfilling about giving back in your community and supporting a worthy cause. One unique opportunity in which to get involved, as both a runner and community member, is through the annual Running to Rescue race.
By setting obtainable goals for yourself, you can see tangible results in your own life. For the past three years, Lubbock and the surrounding communities have come together to take a stand against the atrocities of human trafficking. The proceeds from the race have historically supported the fight against human slavery through organizations like the A21 Campaign, Voice of Hope, and The Daughter Project. This year, R2R is bringing it home by keeping the proceeds local to support a safe home in Lubbock. OneVoice will offer victims of domestic minor sex trafficking an organized living environment. As an athlete, events like R2R are extremely valuable because they offer a more formal opportunity to put your training to the test. There’s the shotgun to start the race, the pennant boundary flags, the huge timer, and the finish line just like at any true competition - but you are without the pressure of qualifying or truly contending against everyone else! It is a chance to see how you stack up against others in a timed race and learn about pacing in real time, while still having fun doing what you love. If you step back and look at an event like Running to Rescue from a nonathletic perspective, you see a chance to tangibly affect the lives of those suffering in the sex trade around the world. When a community is able to rally behind a cause, especially one as powerful and worldwide as the fight against human trafficking, people are able to affect change for another human being. Gloria Toti, director of Running to Rescue here in Lubbock, says, “Opportunities like R2R offer the community knowledge that equips people to connect with one another and help produce change.” We are all in this fight together, working against an epidemic that has effects both here at home and around the globe. Whether you’re an avid runner or just an occasional participant, everyone has a chance to make a difference on both a personal and community level through Running to Rescue. Each step taken helps further the fight against the pervasive, worldwide human trafficking industry. The community of participants that is formed is invaluable because no one views it as a competition. Whether you finish the 10K or 5K at record-breaking speeds or just cross the finish line for the Family Run with your kids, you’re surrounded by a group of individuals who care about you and your personal victories because they all add up to something bigger than any one person!
The importance of community is prevalent in all areas of life, but exercise, fitness, and recreation require even deeper commitments and relationships because these areas can be grueling and taxing on an individual. Support from friends and family make the difference when it comes to improving your health or reaching a goal, and technology today makes it easier than ever to stay connected in terms of your health and fitness. There is even a smartphone app that will track one’s running, post your progress to Facebook, and then send cheers through your headphones with each “like” as a motivational and encouragement tool!
Technology has become an integral part of life, so it only seems fitting that more and more gadgets are coming out to help monitor a person’s health. One of the latest trends is the practical, wearable technology. Devices like the Nike Fuel Band, Jawbone’s UP trackers, Fit Bit gadgets, and even the new Apple Watch and Microsoft Band are becoming mainstream because of their practical application in everyday life, monitoring and enhancing one’s fitness regimen. Most of them will even help tell time, too! (Read more about them on page 18)
With the ability to track physical activity, whether it’s on the job, at home, or while actually exercising, we are able to get a more holistic picture of our health. Tracking more than just steps, like a traditional pedometer, people have the capability of tracking normal walking, encouraging more vigorous activity and exercise, and even noting the amount of time spent standing up away from our desks or computers. The data doesn’t end there, though. With activity measurement comes the ability to see how many calories we burn in a day toward a weight loss goal. Even some of the more advanced gadgets measure one’s heart rate! With these devices comes the ability to track results and progress in real time. This technology is designed to calculate meaningful measurements so that each individual can see how they’re doing and make assessments about the future. Being able to track goals, see progress reports, and view statistical summaries feeds into our need for data in this tech savvy world. This technology also works to incorporate community by sharing your progress as you allow so that accountability is available, along with support toward the achievement of each individual’s established goals. The wearable wristbands and watches of today provide convenience and measurements that have been unavailable until now. These types of devices introduce a whole new dimension of fitness for athletes like Cade Savage, who can now measure and track his progress toward individual success. The social and community aspects of these gadgets is also very helpful because they provide a forum for athletes and average “Joe’s” alike to share their experiences and gain support. Americans are now inundated with exercise and physical fitness programs as part of our culture, where body image and health are paramount. Sorting through all the options and finding the path that works best for you is important. Not all of us can be triathletes like Cade Savage, but we can all certainly get involved in the community. Get involved, set goals, find a group or sport to get plugged into, and see how you can transform your health in the process!
www.running2rescue.com 10K, 5K, Family Fun Run | May 2, 2015
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WEARABLE
T EC H N O LO GY
APPLE ®WATCH • CONNECT WITH YOUR IPHONE • TRACK YOUR DAILY MOVEMENT, EXERCISE, AND STANDING • PERSONALIZED GOALS AND PROGRESS REPORTS • HEART RATE SENSOR • 3 DIFFERENT DESIGNS WITH CUSTOMIZABLE BANDS
FITBIT ®FLEX
JAWBONE ®UP • ACTIVITY, STEPS, DISTANCE, AND SLEEP TRACKING • FOOD AND DRINK LOGGING • SET PERSONAL GOALS • HEART HEALTH MONITORING ON SOME MODELS • SET IDLE ALERT REMINDERS IF YOU SIT STILL TOO LONG • SYNC WIRELESSLY WITH THE UP APP
MICROSOFT ®BAND
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LOOK LIKE A
HAMP C LIVE LIKE A CHAMP
By Marilyn Garrett
R
esolve is one of many children of adversity, and resolve characterizes the career of Professional World Champion body builder, Jennifer Sedia of Lubbock. On any given day, Jennifer can be found at Zack’s Gym on Quaker, continuing to hone muscles that are defined with precision under taut, bronzed skin. But behind the bright green eyes of this beautiful lady is resolve, forged on the anvil of adversity. Jennifer hails from the Bronx where she grew up the middle of three children, a little girl surrounded by brothers and boy cousins. As so often happens in American culture today, she remembers the day her father left home; she was five. The step-father who one day replaced his position in the home refused to replace his parental role in her life, and so a little girl grew up without a father in the home. But adversity can break or build; Jennifer steeled herself and pursued her own future. At about age six, Jennifer thumbed through her first body building magazine; her initial thought was, “I could do that.” Thankfully, her mother was on board with her desires and allowed her daughter to pursue her dreams. By age ten, she was lifting. At age twelve, her mother bought her a book about body builders, a book she still has, one that is worn and dog-eared. She began Tai Kwon Do at about the same time. It seems that, as a child, Jennifer’s response to rejection and hurt from others was to make the most of herself.
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with
JennifeR Sedia By college, Jennifer was highly interested in Forensic Pathology, so she pursued a Bachelor’s degree in biology, with a minor in microbiology. Ironically, this knowledge was just another piece of the puzzle as her life calling fell into place. Body building does not just happen in a gym; it starts in the kitchen with the critical element of intricate interactions of proteins and amino acids, carbohydrates and minerals within the body. Her formal college education was part of the journey Jennifer has now been on over the last 20 years. The obvious path became competition. For ten years, Jennifer has competed as an amateur and a professional. By 2004, still as an amateur, she became nationally qualified, and in 2007, at the nationals, she achieved Professional status – her Pro Card. The year 2008 saw Jennifer in her first professional contest for the World Title, Miss Olympia; she won 10th place in the world. She has viewed her success and fame as a platform to give God the glory and to encourage others to be overcomers in spite of adverse circumstances. “Bad experiences cannot become excuses,” she noted, referring to her own painful divorce, after six years of marriage, which occurred during her years of competition. “It is never too late to pursue your dreams.” In 2014, she was back and placed 8th in the world. What a journey for a little girl from the Bronx! Today, Jennifer’s life is filled with service to others as well as maintaining her own fitness. She works for the state of Texas as an Environmental Specialist inspecting kitchens in restaurants, cafeterias and schools. She covers eight counties, so travel is a major part of life for her. For many, that much time in a car would convert to a sedentary lifestyle, but not so for one whose life is marked with discipline and resolve.
Jennifer spends busy days working but is home and at the gym by late afternoon, where there is an hour and 20 minutes of weight training and then another 30 minutes of cardio. She is done at the gym by 7:30 – at which time she begins coaching clients, whom she sees bi-weekly. Jennifer has developed a personal daily routine that she follows very carefully. She’s in bed by 10-10:30, and then back up at 4:00 am. The obvious next question is, “What do you eat?” This was another revelation of resolve and discipline.
Jennifer has five small meals per day. “Every meal should contain a fat, a carb and a protein,” Jennifer explained. “That’s what a body needs to function.” Moving into didactic mode, Jennifer added, “But no matter how good some foods are for you, you must not overeat. The body is programmed to digest, absorb and eliminate from what you eat. The part we want to avoid is when the body stores from what we eat. We want to eat well and feed our bodies what they need to put them into a fat burning mode.”
5:00 a.m. SPIRITUAL WORKOUT
7:30
a.m.
FITNESS TRACKING
12:00 p.m.
1 OF 5 HEALTHY MEALS A DAY
“
4:00 p.m. OFF TO THE GYM
Bad experiences cannot become excuses... It is never too late to pursue your dreams. relivelifemagazine.com
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Meal 1 is breakfast. For Jennifer, that is a mixture of 1 egg yolk (for protein), 5 egg whites, ½ cup oatmeal (for carbohydrates) a couple of drops of vanilla or maple extract, and a tablespoon of coconut oil (for fat). That is mixed in a blender. She then sprays a pan with Pam and cooks the mixture like a pancake, maybe adding a few blueberries. Yes, she cooks everyday, and by the way, the only fruit she eats are berries. Meal 2 Jennifer then added some
great nutrition tips: • • •
•
Eat leaner meats. Eat good carbs like rice and grains “from the earth” rather than processed carbs, such as anything with flour or corn; chips or candy. Eat good fats such as avocado, egg yolk, nuts, seeds, yogurts, oils such as olive oil, sunflower or coconut oil; the bad fats are the synthetic ones such as margarine, animal fats, hydrogenated or saturated fats and fried foods. Eat whole wheat breads such as Ezekiel Bread which is without flour; her favorites are cinnamon and raisin or sesame. There are even tortillas, English muffins and pita pockets of this brand. A good substitute for flour is almond flour, rice flour or even oats.
comes about mid-morning, and it is her daily protein shake, a slush made of ice, 1 ½ scoops of Whey Protein, 3 leaves of kale, ½ c spinach, 3 crowns of broccoli and a dash of cinnamon.
Meal 3 is lunch by about 1:00 p.m. Over the weekend, Jennifer cooks for several meals during the week, grilling chicken and fish ahead of time. Lunch is chicken or fish and a salad of broccoli, kale and tomatoes. Meal 4 is mid-afternoon, where she has another piece of chicken and a couple of rice cakes. Meal 5
is supper – chicken or fish, a sweet potato or ½ c rice and either a side salad or broccoli – sans dressing, other than a splash of olive oil and vinegar. She eats little or no red meat in a week and downs 2 gallons of water per day. She uses few seasonings, very little salt (a clear cause of high blood pressure and water retention) and only Stevia if sweetening is needed.
This is what it takes to be the 8th best body builder in the world. “To build muscle, it must be fed consistently. This is key!” Jennifer added. “And that means protein and carbs.” “What about vitamins?” Jennifer takes a multi-vitamin AND a multi-mineral, pointing out that minerals are often a missing component in a person’s health regimen. She uses Whey Protein, of course, and adds Vitamin C, amino acids and essential oils (such as Omega fatty acids). Her advice is to go to a health food store for these and to research online. “The information is out there; it’s available. It just takes a little effort.”
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SAY
“HELLO”
TO
LAUREN MATTER
Watch Lauren every weekday at 5pm, then alongside Bryan Mudd at 6pm & 10pm.
“What about eating out?” Jennifer’s answer was a simple, “No. Let friends adapt to your lifestyle. Decide what you want to target in life, and be true to that.” She elaborated with an excellent point: “People will say that they can’t afford a gym membership (about $35 a month), but then they will go out to eat and spend that much or more on one meal! It is just a matter of priority.” Jennifer does go out to eat occasionally, generally to a steakhouse, where she has grilled chicken and a side salad or a favorite barbecue place, where she chooses lean turkey. Her advice: “It’s do-able; it is just a matter of choice.” So is Jennifer Sedia disciplined in other areas of her life? “Yes, I think so. I like a clean house. I spend time in the Word of God and at church regularly. I have close family and good friends. I think discipline comes from mental preparation: you target – and then you execute; you set goals – and then you don’t budge.” “How should the average person begin?” Here, the softer side of a body building coach came out.
“Most people will have to ease into good nutrition. They are addicted to sugars and caffeine and carbs.” One key tip she noted was, “If you cannot pronounce an ingredient, it is likely a synthetic and should be avoided.” Jennifer’s father is Italian and her mother Puerto Rican, so she does know how to cook great food! What about the diet plans that provide the meals? “Although they are not as fresh, they do teach portion control – and that is critical,” she added. What about exercise for the average person who lives a busy lifestyle? “Do something moving that you do not regularly do for 30 minutes a day. That can include gardening or housework, even standing from a sitting position
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repetitively for several minutes or picking up a small item from off the floor repetitively over and over. If you have been sitting for an hour, get up and take a long route to the water fountain or central office. Park as far as possible from the mall or grocery store. And when you can, take the stairs!” Exercise is essential for good physical health AND for good mental health. It revs up the metabolism and feeds sound thinking mechanisms. Lubbock is filled with parks and walking trails, gyms and free community facilities that are available for consistent use. In addition, Lubbock has pretty amenable weather during most of the year for the runner, biker or walker. “Find a ‘fun’ activity so you will exercise,” Jennifer advised, but after a pause, she added, “however, it is not just an easy road; we weren’t made for total freedom without the consequences. Sometimes you just have to do the hard things! It is all in the mind – where there’s a will, there’s a way.” When asked about the present epidemic of obesity, especially childhood obesity, Jennifer’s response was that it is “sad”, stemming from a lack of discipline, lives of convenience and a multiplicity of life issues that cause stress, to which most people react wrongly.
“So, in general, what advice would you give to the average person who wants to be healthier and stronger?”
#1 – Nutrition.
Don’t think “diet” but nutrition. It is true that “you are what you eat.”
#2 – Move!
Find a way to enjoy it. Get out of the routine of sitting in a car, at work, back in a car and then at home.
#3 – Plan ahead
in order to accomplish #1 and #2 when you will be out of a normal routine, such as on a trip or during a crisis.
#4 – Look for a deeper motivation than to lose weight or to wear cute clothes. Evaluate your health in terms of feeling really good and being able to accomplish the things you want in life.
Jennifer added that “we are called to regard ourselves as guardians of our bodies, a great gift from the Lord. It is part of the battle with the flesh.” It takes prayer, remembering that we have a powerful Father to whom we can pray specifically for help in discipline and health and strength. “We cheat ourselves when we leave God out. Hard times,” she added, “should bring us closer to God.” When Jennifer Sedia initially moved to Lubbock, she wanted to look for a church. Her first visit was to Trinity Church where she noted that she “just felt at home.” She has attended regularly ever since, with the exception of a year when she lived in Florida. “One of the things I missed the most about Lubbock was my church and my pastor,” she remarked. From the moment she returned to Lubbock, she was back in her pew, in her favorite 10 am service. There have been times of great loss in Jennifer’s life, but that has been when she has learned the most about God and drawn nearer to Him. “Going through the fire – I just kept reminding myself that fire purifies.” It was in the Sunday night Encounter services at Trinity that she was healed from anger and embraced the freedom of forgiveness.
“Freedom Ministries at Trinity, with John and Nita Kuehn, also made a huge difference in my life as I got back on my feet again,” she was quick to add. Today, she spends time daily in the Bible, using a devotional guide and listening to Christian audio books in the car. She values her alone times and chooses very positive peers. “I don’t want to be around people who just want to wallow in the dirt of their misery. You become like those around you. I’ve had to make some hard choices at times and even end some friendships. Friends and peers make a huge difference in your life, positive or negative.” Jennifer has lived her principles. As she experienced rejection or disappointment, she drew nearer to the Source of strength. As others failed her, she chose not to fail herself as a person. As life spun out of her control at times, she focused in on personal discipline.
“No one has control of everything in life, but there are things we can do to live spiritually and physically strong.” “It is all in the mind. You have to think ahead and plan ahead. I try to live decidedly ‘deliberate’ days so that I don’t waste my time and energies. We just get one life,” she concluded. She is making the most of hers.
relivelifemagazine.com
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THE
Anger &
BETWEEN
Success
by BarBara Mandley
All of us want our families and our lives to be marked by happiness and success. We want to deal with others from a place of serene calmness and internal joy. So . . . are there keys that can help make success happen? Statistics tell us there are. One of the best indicators of success and happiness is how well we understand and handle our anger. Do many of your days start off poorly because someone has hampered your plans? At first you may be irked, but if it becomes an increasingly discouraging day, do you start collecting the painful disappointments caused by unmet expectations? Unfortunately, if that’s the case, it may only take one more incident – a look or response - before words spew from your mouth, exposing the thoughts and feelings you had hoped to contain. Or… like many others, do you become even more critical and stuff your anger even deeper inside? Whether the feelings of having no power explode vocally or get stuffed deep within, rarely does anger make us feel proud of ourselves. We often end up feeling ashamed and discouraged instead.
Some thoughts you might have are: “Is anger merely a feeling? “Do emotions just happen, or can they be controlled?” “How do I manage or control my feelings of displeasure when I think something’s not right?”
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Like the warning lights on a car’s dashboard, anger tells us something needs to be fixed. Because anger has a tendency to flare up so quickly, it’s surprising to learn that it is a secondary emotion. That means another emotion or feeling ALWAYS comes first. We often blame the person we believe is responsible for our present circumstances. However, the rush of anger is frequently caused by an event much earlier in life: a frustration, annoyance, threat, harassment, unfairness, or disappointment. Then the current pain or hurt compounds the earlier frustration, setting off our anger. These old reminders reinforce our belief that we have no power to control or fix the situation before us. We may not have the power or the ability to control the present situation, but we do have the power to control our thoughts and ourselves in the midst of the circumstances we are facing. If we don’t manage our emotions, we may face some heavy-duty health risks. Negative emotions are known to cause headaches, migraines, chest pains and stomach issues. Unhealthy displays of anger tend to cause others to become discouraged, upset, afraid and/ or intimidated by us.
A 1995 research study reported that, “Anger may suppress the immune response for up to six hours following the emotional experience.” 1 Not only does that mean your thinking affects your ability to fight illness and disease, it also frequently results in poor choices and relationships that never fulfill the deep longings we have for commitment and connection. It’s interesting that “anger stuffers” mainly express their feelings through body language. Loud sighs, cupboard doors slammed, the silent treatment and even leaving – these are ways stuffers try to avoid dealing with their anger. They may be convinced that these methods of retreat are ways to protect others from their anger. They may not fly off the handle, but their unwillingness to work through a conflict to make the relationship better is actually a selfish desire to avoid conflict at any cost. To combat these temptations when angry, it’s healthy to use “I” messages, which help take the blame out of disagreements by reporting only your own personal thoughts and feelings. It’s best to leave the accusing word “you” out of your communication as much as possible.
says: I know I CAN’T CHANGE the
SITUATION. I’m not in charge of getting even. I CANNOT CONTROL what OTHERS say or do; I CAN ONLY control how I RESPOND to them.
relivelifemagazine.com
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This story provides an example: A couple agrees, because their kitchen cupboards are pretty bare, that, once dad arrives home from work the next day, mom will go grocery shopping while dad watches the little ones. However, he arrives home much later than they planned. His wife meets him at the door saying, “These hungry kids are fussy. Last night we discussed my going shopping without them. I am frustrated that I didn’t get a phone call so that I could figure out another way to get to the store for groceries.” “I” statements do not solve problems, they won’t always produce the results you want either, but they do help keep the atmosphere from immediately escalating into a fiery discussion. They allow both parties the opportunity to share not only what has happened, but also what they are thinking and feeling without blaming the other person. The mom above reported how she saw the situation. The unmet expectation was stated, as well as the emotions. The dad knows the mom’s perceptions; her comments have helped him understand the atmosphere this situation has caused, and he now has the opportunity to respond. Hopefully, he will be able to explain what caused his tardiness and even offer to take everyone out to eat or make some other concession. We humans act on the last thing we said to ourselves or others about a situation. Rewording our thoughts about tough situations and turning our perceptions into positive assessments is healthy. This also prevents our bitter thoughts from weakening our bodies. The best response to anger is forgiveness. Recognizing our angry feelings, and analyzing them, allows us the wise option of being a forgiving person. Forgiveness isn’t easy, but with God’s help, it’s easier than harboring anger or a grudge or bitterness. It’s less difficult when we remember all that God has forgiven us in our own lives.
The need for forgiveness wears many faces: self, friends, family, circumstances, even God. Unforgiveness is the “bait of Satan” in our lives, resulting in a root of bitterness, in resentments, in numerous illnesses caused by anger and offense. It sours our perspective on life itself. It is best to begin by forgiving yourself for what you did or didn’t do. Remind yourself that you are human and will not be able to do everything right. Then examine your feelings and forgive others for what you were owed or for unintended, or even intended, offenses and the consequences that were set in motion. This allows you relief from the angry frustrations that fuel poor quality of life and health. Forgiveness frees the forgiver. It doesn’t say the harm didn’t happen: it doesn’t say what happened didn’t hurt. Forgiveness says: I know I can’t change the situation. I’m not in charge of getting even. I cannot control what others say or do; I can only control how I respond to them. Take advantage of the help God offers to harness your emotions so that you are choosing to give your best response to the actions of others. Your chances of having a happy and successful life increase dramatically when you handle your anger in healthy ways. Your quality of life is worth the work it takes to learn how to deal with your anger so that it doesn’t control you. 1 References from the book, Bait of Satan by John Bevere and Physiological and Psychological Effects of Compassion and Anger, 1995, Rein, Atkinson and McCraty.
DO WE COMBAT THE NEGATIVE
WITHIN US AND IN OUR WORLD?
FIRST, breathe deeply. It’s hard to think if FINALLY, avoid anger’s bad behaviors there isn’t enough fresh oxygen getting to which are detrimental to relationships. your brain cells. THEN, remember to consider what caused DO NOT: the first emotion and label it. • keep a mental list of things that have THINKING through our feelings helps previously gone wrong us evaluate whether the flood of negative chemicals that causes pessimistic or hostile • accuse without knowing all the facts attitudes is worth it. Not having what we want, not being who we want to be, makes • fire ill-tempered words at your kids when us resentful. As hostility grows, it causes hate it’s your boss or your spouse who has set to harden and releases a sort of “I-deserve- off your angry feelings to-exhibit-my-anger” mindset that gives us permission to verbally attack or act violently • withdraw as a means of punishing others toward others.
LAUGHTER KINDNESS IS THE BEST MEDICINE By Chris LawrEnce
W
e’ve all heard the quote, “laughter makes the heart merry,” but what about giving? Sure giving feels good, especially for the benefactor. But for the giver, doesn’t benevolence come with the collateral damage of an empty wallet? Perhaps not... In fact, some of our nation’s most successful brands and corporations were founded on the principles of giving. In 1962, entertainer Danny Thomas opened the doors to St. Jude Children’s Research Hospital with the purpose of creating a place where pediatric patients would be taken care of regardless of race, religion, or financial status. Accessing (or utilizing) foundations that give back to local communities, St. Jude has steadily grown to be a worldwide entity, serving on average 67,000 patients annually. No family ever receives a bill for treatment, travel, housing, or meals. Thomas’s goal was to provide care so that families are not worried about expenses but rather focus on the care and life of their child. Through St. Jude’s generosity, they continue to give back in the community in more ways than just health care. The institution’s research efforts have boosted childhood cancer patient survival rates from less than 20%, when the hospital opened in 1962, to 80% today. These efforts are made possible through generous fund raising ventures, like the paper balloons you see in grocery stores with the hospital’s logo. St. Jude has become a beacon of hope for ill children around the world because of one man’s willingness to give and make a difference. Another household name you might not associate with corporate giving and generosity is Chick-fil-A. Founder Truett Cathy opened his restaurant in the Atlanta area
in the early 1960s based on a commitment to service. It starts with extending tremendous customer service in their restaurants, but what sets them apart is their ability to volunteer and give back to local communities. Their giving is focused in three key areas: youth and education programs; community involvement and local giving; and leadership and family enrichment programs. Whether it’s college scholarships, free sandwiches for first responders, or leadership development opportunities, Chick-fil-A is committed to working in the community. America, even Lubbock specifically, has been touched because of one man’s willingness to give back with more than just a chicken sandwich in mind. Most of us are familiar with the scripture in which Jesus says, “Give, and you will receive. You will be given much. Pressed down, shaken together, and running over, it will spill into your lap. The way you give to others is the way God will give to you” (NCV) Luke 6:38. The ancient text promises that, if we give, we have the guarantee that it will come back to us in greater proportion than what we gave. In giving to others, whether it is a monetary gift or an investment of time, opening a door for someone or sharing a kind word, life is enhanced by the intrinsic benefits of giving. In fact, research suggests that the effects of giving are similar to the so-called “runner’s high” or euphoria. Unlike the rush of endorphins caused by exercise, this rush can last a long time. The evidence: Michael J. Poulin, Ph.D., Assistant Professor of Psychology at the University at Buffalo noted that “Ninety percent of people who experience this rush, relivelifemagazine.com
31
“
Nearly every moment of every day we have the opportunity to give something to someone else – our time, our love, our resources. I have always found more joy in giving when I did not expect anything in return. -Truett Cathy
grade their health higher than people who don’t. The main reason for this health benefit,” Dr. Poulin states, “is that the behavior of giving begins at home and filters out into their daily lives.” Basically their thoughts and actions in helping others does double duty - blessing others and uplifting the giver. The experience strengthens the immune system, boosts positive emotions, decreases pain, and provides stress relief. Separate studies reveal that people who suffer heart-attacks or have serious surgeries recover much more quickly if they are charitable and philanthropic in nature and actions; people who do volunteer work have death rates two and a half times lower than those who do not.
So what are some specific ways that giving benefits you?
Giving lowers your blood pressure:
One 2006 study found that people who were generous experience lower blood pressure than those who are living for themselves.
Being charitable could help your heart:
Heart disease is a silent killer, and the symptoms are often overlooked. While the antidote isn’t just volunteering, research implies that it may help. According to a 2007 report on the health benefits of giving back, those states with a higher rate of volunteers also had lower incidents of heart disease and better physical health. The research also determined that reducing susceptibility to heart disease also goes for kids. Since many adolescents live more sedentary lifestyles today, getting out and going into the community is a great way to engage them physically.
Giving back could help you live longer:
Research published in 2013 shows that people who volunteer, whether it be serving at a community soup kitchen or visiting nursing homes, reduce their mortality rate by 22% compared to those who refrain from giving back. Volunteers also reported higher life satisfaction.
”
Practicing generosity will help you sleep better:
Who doesn’t want a more restful night’s sleep? Experts suggest that having a servant’s heart helps you get the sleep that often feels so elusive . . . and better sleep results in better health overall. Research shows that lack of sleep can contribute to weight gain, heart disease and numerous other health issues.
Generosity can reduce your stress:
While keeping your stress in check is crucial to your emotional well-being, it is also vital for physical health. Too much stress can raise the risk of stroke, restrict the respiratory system and upset the digestive system. Being generous can aid in keeping those anxious emotions at bay.
How do you start? Recognize that sometimes money is neither the thing needed, nor is it what you must always give. Your talents and time are just as important as your treasure. Go with what you are good at, whatever your passion is. If you like building things, find an organization that needs help. If you own a business, see if there are ways you can utilize charity to enhance the lives of others. We are all designed for a purpose, and we all have Godgiven talents and interests. Unlike the ads of a decade ago, it is NOT “all about me”. The more one is self-focused, the more unhappy and unfulfilled life will be. The greatest satisfaction you can enjoy in life is to give of yourself, to be there for someone else. In fact, giving has addictive and contagious properties because the greatest high comes when we touch the life of another in a positive and lasting way. The conclusion is simple and incontrovertible: helping others reduces mortality, specifically by buffering the association between stress and death. Giving is a surprisingly potent force, the impact of which reverberates across an entire lifetime, nourishing health and happiness in astonishing ways.
* Information gathered from stjude.org and chik-fil-a.com
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E
very life is consciously or unconsciously on a quest for significance. We all want to think that our life counts for something, that who we are and what we
do really does matter in the big scheme of things. Why do you think reality TV shows are so popular? Sure it’s for the train wreck factor, but it’s also about validation: “my life isn’t so bad after all.”
Just A Thought
Significance is the quality of being worthy of attention. This is why social media is so popular. People feel their life is validated and important if they are noticed by others. However, significance is not derived from “how” we appear, but from “who” we are. In order to have a life of significance we must develop a life of substance. The word substance comes from a Latin root word substrate, which means, “to stand firm.” A person of “substance” is a person who possesses honesty and intelligence. Many people live a superficial life of pretense – they are all style but no substance. A life can be like the spectacular hot air balloons that soar in the skies of Albuquerque every fall, colorful and stylish on the outside, but on the inside full of hot air. A life of significance is a life of substance that is built on sacrifice. Scripture admonishes us to, “Offer ourselves up as a living sacrifice” (see Rom. 12:1-2). To sacrifice means to give up something of lesser value to gain something of greater value. The price of success in any endeavor is sacrifice. We look at people who are successful and they make what they do look easy, but what is hidden to the general spectator is the price they had to pay to reach the point of success. Our best example is Jesus Christ. He is the most significant life that has ever graced our planet. Why? Because of the substance of His life and the sacrifices He made. Just a thought! — Carl
carl.toti
Toti
@carltoti