BACK PAIN

Statistic show that 80% of the the Western population will suffer from some type of back pain.  I definitely believe this is an accurate estimate.  Back pain can affect all types of people. From sedentary to fit athletes…lack of exercise, too much exercise, to much repetitive movements, white collar, blue collar…many people from all walks of life will have to deal with back pain issues.

BACK PAIN IS REAL

BACK PAIN in many cases is annoying.  In many other cases it can be debilitating!  Back can make people reach for to many over the counter meds or worse to many pain pills.  People will even break down and go to the doctor to find relief.  In many cases they are sent home with a prescription to relieve the pain.  When pain persists or becomes to painful cortisone injunctions are prescribed.  Pills and shots do not fix back pain…that is a fact!  

Back pain is caused from injuries, faulty movement patterns, repetitive patterns, to much sitting, too much technology, sedentary lifestyles, too much weight gain….even gravity.  Couple some of these reasons together and the worse back pain becomes.

BACK PAIN IS PREVENTABLE, TREATABLE AND MANAGEABLE

I am a 59 year old former athlete.  My athletics are now rounds of golf, walking and bodyweight style exercise.  As a young college athlete back in the 70’s I suffered with back pain.  Thought it was normal because of all the sports I played.  As I aged into mÿ 40’s the back came more often, lasted longer and really affected me be able to exercise at all.

In 2013 my wonderful Chiropractor (Foxworth Chiropractic) turned me onto Foundation Training.  I knew immediately there was something special happening in my body.  It seemed so simple but I could not figure out why it worked.  It looked and felt like stretching…which I have always done…yet it made me feel so much better.  I started to research it and learn what I could and kept doing a little everyday.  I kept waiting for my back to go out… yet it never did.  The pain was gone…even though I knew it would be back…yet it hasn’t come back.  I have been practicing and teaching Foundation Training 4 years now…my back pain is GONE!  I know it sounds to good to be true…but, it really is true…GONE!

Because of Foundation Training…I have learn to take better care of my body.  Posture and body mechanics are better which manages the stress the muscles put on the joints.  I practice movement patterns now which help muscles work in proper sequencing…which improves flexibility, strength and mobility.  Trust me at nearly 60 years old mobility is vital to a very long life!  I practice decompression breathing daily to improve the deep core and spinal muscles…the key to a healthy back!

Because of Foundation Training…I now follow and practice other movement practioners and modalities.  Some of my favorites are GMB and Animal Flow.  I would have never tried any of their work because I could not have gotten my body into those positions.   Now I can👏

LEARN ABOUT YOUR BODY

Do yourself a favor….if you have back pain.  Find a FT instructor (foundationtraining.com).  Get assessed and take a few lessons.  It’s not expensive and what you learn will serve you for life!  FOUNDATION TRAINING is not a fad!  It is a very doable systematic…with a purpose approach to healing pain in the body…if you will practice a little every day.

CHOOSE HEALTH…NOT ILLNESS

Spring Cleaning: Time to Throw Out the Excuses  
Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does. When the warm breezes start blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits.

Because it seems natural to clean out the old during this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy. Excuses pile up just like the clutter that we accumulate in our houses, but it’s time to come clean.

What is your excuse for not choosing health?

I don’t have the time to exercise: This is likely one of the most common excuses. You are busy. You have to work all day (or all night), you have to get the kids to school, you have to cook dinner, go to the grocery store, mow the lawn, change the oil in the car, care for your aging parents—there is simply no time for exercise.

Really?  

●●●

If you don’t make time for exercise, you will have to make time for illness.

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 Consider this. If you do not exercise, you will almost certainly begin experiencing the illness and disease that comes from an inactive lifestyle. When you begin experiencing symptoms, you will have to make an appointment with the doctor, drive to your appointment, wait to be seen, schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy. And with chronic illness, this scenario will be played out month after month after month. And it takes a lot of time.

Will you find the time in your busy life to see to your medical issues?  

Yes, of course you will. You will make sure that you adjust your schedule and your life to accommodate your illness. So why not adjust your schedule now to accommodate the prevention of illness through exercise? You do have the time; you just have to decide to use it.

The truth is that if you do not make the time for exercise, you will have to make time for illness. And exercise takes a lot less time out of your life than disease.

I don’t like to exercise: Again, a pretty common excuse. But it won’t let you off the hook. Lots of people do not like to exercise, but they make themselves do it anyway. Do you like feeling tired? Do you like being overweight? Do you like having to undergo medical tests? Without exercise, you will feel tired, be overweight and become sick, so it comes down to choosing your ‘dislike.’  

I don’t have the energy to exercise: If you are unfit, you likely have low energy. And when you don’t have much energy, the last thing you can imagine is exercising. But until you become more active, you will not have the energy you so long for. As you begin exercising, you will start having more energy. You won’t start feeling better until you start moving.

It’s just not the right time for me to start working out. “I’ll start working out when…

• I get some decent exercise clothes

• Summer vacation starts

• The kids go back to school

• I get my house organized

• Work lets up

• I have more time

• Life calms down

• The kids get older

• The weather warms up a little

• The weather cools down a little

• Someday…just not today

It will never be the perfect time to start a fitness routine.

You just have to start.

Surrender your excuses

Decide to stop hiding behind your excuses. Make a clean sweep and toss those excuses out. Everybody has excuses for not exercising. The fit and healthy people around you choose to give up the excuses and just do it. That doesn’t mean it is easy for them. It just means that they love feeling energetic, strong, healthy, and empowered enough to push in and get it done.  

You can be that way too.

52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!

Take some time to listen to Eric Goodman, creator of Foundation Training.  I have been practicing and teaching FT over 3 years now.  FT is as advertised!  An excellent pain management tool.  FT develops  muscular strength and stability thru out the body…especially the posterior chain.

Most body pain is caused by structural issues, compensation patterns, muscular imbalances, repetitive poor habits and muscular weakness.  Foundation Training can help correct and improve all these issues.

If you really want to help your body, manage pain and improve movement, strength, patterns, flexibility and more… Learn Foundation Training!

Click on the show title to read more and listen…Turning Personal Adversity into a Blessing For Humanity!

Source: 52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!

 

SCIATICA

Wednesday 3/9/16

SCIATICA…it seems like everyone has this condition. 

Sciatica is a general term used to explain a set of symptoms around the sciatic nerve. Technically, it refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve.  The sciatic nerve runs from the lower back through the back of each leg, and branches off to parts of the leg and to the foot and toes. Sciatic pain can be experienced anywhere along this nerve route, from the low back, the buttock, the back of the thigh, the calf, the foot or the toes.  There are a number of conditions that can cause sciatica…some of which are:

Spondolythesis

Degenerative Disc Disease (DDD)

Piriformis Syndrome

Lumbar Spinal Stenosis

Lumbar Herniated Disk

Eighty percent of Americans suffer with back pain.  I myself have suffered with back pain since high school.  I was diagnosed with “spondy” when I was 18.  Back then in the 70’s the doctor told my mother on day I would have to have surgery.  Of course, at 18 you think “one day” is a long time off.

It is my belief to battle the above mentioned conditions one has to maintain a daily healthy lifestyle. 

First, exercise is a must.  I know it seems like if you exercise your back will go out, but movement is the number one thing we must do.  To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily), and they must be done using the right form. Close attention to posture and body mechanics is the key to both getting the maximum benefit from the exercises and preventing further injury or pain.  

Secondly, nutrition.  Eating a more plant based diet to help keep our weight down and giving our body the best nutrients possible in order to have energy.  Obesity, compresses our spine and discs causes back pain and poor posture.  

Thirdly, have more body work.  Have a monthly chiropractic adjustment and massage scheduled.  I don’t care how healthy you are…life is life!  Life can be thought on us…schedule that massage to work on soft tissue.  Our muscles need to be worked on….kneeded, oxygenated, stretched, released and relaxed.

Chiropractic adjustments are needed…our bones move out of alignment from poor posture, poor habits, repeated patterns, sports, injuries.  Adjustments help line the bones up so they work more optimally.

No one has perfect posture, no one has perfect movement all the time, everyone expierences life daily.  The goal is to practice healthy habits daily…to be a pain free as possible.  

I still have my back issues….

But, they are managed thru exercise, Foundation Training, healthy diet and body work.

No pills, bed rest or excuses for me.  Back pain is real! Life can be tough at times!  We all have choices….

THE FUTURE IS NOW

Fri 2/19/16

  My chiropractor office (Foxworth Chiropractic) has this picture on the wall.  As you can see the statement came from Thomas Edison…
I guess in some ways, his thought is coming to fruition.  In my opinion, natural medicine is not happening fast enough.

I was somewhat shocked that so long ago someone would think of healing being more natural instead of so medicated. 

The good news is there is a lot of more natural healing methods out there.  If you want to take better care of you body start with the frame…your posture.  There is a direct correlation between poor movement, joint dysfunction and pain due to poor posture!  A pill will not fix poor posture…but Foundation Training can do wonders for poor posture. 

Stop eating CRAP!  This is probably the leading cause of why so many people have high blood pressure, are overweight and have cardiovascular disease.  It’s mind boggling that with all the information out there on how bad processed food is for you, soda’s , sugar and salt…that people eat that CRAP everyday.  I can believe so many people still smoke…

We have to eat better and move more!!! 

Fill your self with fresh fruit and veggies.  I know some people don’t like veggies, but you better find a way to get some in you…the body needs the nutrients/vitamins we get from vegetables.  Watch the meat…eats lean cuts of meat in reasonable portions.  Fish…so many types of fish are good for you…OMEGA’S baby!  The body needs it!  A good diet can keep you off blood pressure medicine…

Our bodies are meant to move…and move all day!  There is no way around this!  I have a desk job too….just like most of you.  No excuse…get up and stretch, walk around or just stand a take some deep breaths.  We have to find ways to move more and move better… If it hurts to move or walk around or you become out of breath…then you really need to pay attention to your body.  Those are signs telling you to make a change. 

Let the MD’s take care of the sick…not the unhealthy.  Don’t run to the doctor or the ER because you have a back ache…those doctor’s have cancer patients, accident victims to take care of…

FOUNDATION TRAINING AND NEUROLOGICAL DISORDERS

Monday 2/15/16

I am always talking about FOUNDATION TRAINING and how beneficial it is for absolutely everyone on the planet.  Of course, I think in physical terms because that’s how I am wired.  The more I read and learn…the more I see how FT can help people with neurological decline and/or disorders, such as Alzheimer’s or multiple sclerosis.  

Below I am going to share an article on Alzheimer’s written by Dr Matt Lyon, who is a chiropractor and offers holistic methods in healing.  Wow, to see how FOUNDATION TRAINING can help people not only physically, but also neurologically is absolutely eye opening!

The article talks about how even though there is a genetic aspect in getting Alzheimer’s…what we put into our bodies over the years plays a big role also.  Our brains need fresh foods…not processed, fatty and high in sugar.  The brain needs exercise, movement, fresh air, deep breathing, and as much non stressful lifestyle as possible.  The brain is in charge of communication in every single aspect of our life!    

TAKE TIME TO READ THE ARTICLE

  Boost Your Brain, Mend Your Mind

by Matt Lyon | Feb 5, 2016 | Health and Wellness, Nutirtion | 0 comments

Boost Your Brain, Mend Your Mind

I have had WAY to many friends lately whose parents are exhibiting either full out Alzheimer’s or signs of significant cognitive decline.

There is a lot of wonderful and amazing and COMPLEX information out there about this subject. Rightfully so. It is a complex issue that needs a lot of research and understanding.

From my clinical perspective and experience, here is how I see it: 

Alzheimer’s, and any cognitive decline, is another chronic degenerative disease that is the result of inflammation, unmitigated stress, poor diet, and a sedentary life. It IS preventable and, at least in the very early stages, reversible.

Bad eating habits are really bad for your brain. AD never just comes. Its the fruit of how we have lived. Our cells are made of what we have eaten. 

Poor exercise and movement habits are bad for your brain. 

Emotional constipation and long term stress is REALLY bad for your brain. Sadness, anger, rage, fear, anxiety, loneliness, shame, addiction, and trauma erode your brain health. Your emotional tone and vibration absolutely impacts your energy and body. You are energy first, physical matter second. Its not always what you are eating, but what is eating you. The emotional side of health is probably the biggest factor, in my opinion. 

The insane OVERLOAD of devices like iPhones are a public health nightmare waiting to happen. They increase stress and the Electro Magnetic Frequencies destroy the glial cells of your brain. Bad idea. The devices and pseudo-connectivity is an addiction that has to be looked at squarely. For our conversation, they have to be curtailed in the interest of brain health.

Which thus leads us to deduce the following:

We can optimize brain function and reverse the aging process by moving well, feeling well, thinking well, eating well, loving well, resting well, and living really well.

There are genetic precursors for Alzheimer’s. Yet, epigenetics tells us that genes express based on their environment. You put garbage into your body and mind and you will get garbage out. An unhealthy environment for a cell – bad diet, toxic emotions, no exercise, absolutely plays a role in which genes express.

Eating like we were designed to eat can reverse disease, degeneration, and the aging process. We’ll BRIEFLY discuss below

You can eat perfectly, and if your emotional life is an unconscious toxic waste dump you put yourself in a perpetual stress response unleashing many toxic chemicals that are acid to the brain. Emotional tension and stress can selectively decrease blood and oxygen anywhere in your body. Loneliness, fear, anger, rage, shame, isolation rapidly speed the aging process. Most importantly, we lose our child-like spirit of ENJOYING this beautiful life. I know diets nuts that are anything but well. The oft-found perfectionism in the diet folks is actually a factor in illness. 

Your body was designed to MOVE and to enjoy and feel alive MOVING. When we move, get strong, get long, get fit we are pumping our brain full of GREAT stuff that is critical to long term brain health.

Get off devices and get into relationships, into the sunshine, and into life.

You are not your brain, yet your Life and Person expresses through your brain at this time/space level. When it does not work well, YOU don’t work well. Alzheimer’s, bluntly stated, totally sucks and adds a tremendous burden to people and families. Lets consciously work towards creating healthier and happier brains.

Some quick notes and resources:

Diet: Fascinatingly, Alzheimer’s is now being considered an expression of “Type 3 Diabetes”. What that means is that improper and inefficient sugar metabolism in the brain damages the brain over time. According to Amy Berge, MS, “The research is unambiguous: AD results from a failure of the brain to properly use glucose as a fuel. The connection between glucose handling, insulin signaling and AD is so strong that many study authors now refer to AD as a diabetes of brain.” Amy’s information is astounding and clearly points to the fact that the typical american diet, EVEN IF SOMEONE IS SKINNY, is TERRIBLE for the body and brain. The horrific overuse of high carbohydrate diets, refined grains, incredibly high sugar intakes, and toxic rancid fats is a MAJOR cause of AD and cognitive problems. When we don’t handle sugar well, which happens pretty much 100% of the time with high stress and low nutritional quality diets, we catalyze a slow dump of toxic acid onto our brains.

My clinical mind had the question: “What about those plaques in the brain with aluminum?” This blew my mind – there is an enzyme in the brain that clears out these plaques naturally. However, when there is too much sugar in the brain that is not properly metabolized (Diabetes in the brain), that enzyme gets all used up trying to clear the excess insulin. Too much sugar means too much insulin which means that that amazing house cleaning enzyme gets used up putting out fires. Thus, the “trash” doesn’t get taken out and our brain literally hardens. Makes you think twice about that cheesecake and wine, doesn’t it?

Cutting to the Food chase:

Low and wise carbohydrate diets are superior when it comes to brain function. The research is very clear on this. Yes, I advocate for Paleo TYPE diets.

Get glutens and bad grains OUT of your mouth

Beer, as popular as it is, is sugar as is all alcohol.

GOOD FATS are your friends – Butter, ghee, coconut oils are Wonderful. What is your brain made of? Fat. Feed it what it needs.

Supplement with Omega 3s + Vitamin D

Eat LOTS of greens and low glycemic fruits. Eat healthy proteins + meats.

If you are a vegan, which is totally fine, work with a coach or get good resources on how to NOT go crazy with carbs. There is a LOT of evidence to suggest that plant based diets are associated with slower agin and better health, YET there is also ample evidence to suggest that mediterranean diets and Paleo diets also reverse the aging process. Don’t get stuck on the labels.

Eat to live and to vibrate at a very high level. Get help when you are stuck.

Blueberries, Acai, and the like boost blood flow to brain. MCT oil, L-Carnitine, CoQ-10, Green Tea, DMG, and a balanced food based multivitamin are great for the brain.

HYDRATE – DRINK WATER PEOPLE! You are 70+% Water. DRINK HEALTHY WATER.

Cutting to the Exercise Chase:

Workout smart. If you need, get a trainer that is AWESOME. My friend Kate Murphy is the best, too bad she is in Bozeman, MT. Work with someone that has deep training and understands exercise as a neurological tool. At the very least, get someone you like, trust, and resonates with you. I have been to some really BAD trainers.

In Charlotte, Shane Cuppett is an amazing teacher and coach of FOUNDATION TRAINING, a phenomenal “yoga hack” and primal movement exercise system that will transform your spine, your whole body, how you move, and how you breathe. I think its PHENOMENAL for brain health, spine health, and emotional health. The best part of FOUNDATION TRAINING is its founder and developer, Eric Goodman. Not only is Eric a “Davinci” of human anatomy and function, this amazing work was birthed by his own need to overcome severe and chronic pain. Its probably one of the most effective methods at dealing with structural chronic pain out there.

Lets take this up a notch. Roger Sperry got a Nobel Prize in 1982 for showing that the spine acts as the “windmill” generator creating electricity and energy that feeds the brain. In other words, when your spine moves right your brain is very happy. FOUNDATION TRAINING systematically fires the entire back chain of muscles of the spine – all the way from your feet to your head – in a way that floods your brain with positive energy. I have taken long time chiropractors, elite athletes, and high performance doctors through a simple “Founder” and their whole nervous system and countenance is different and postural changes that typically take months to achieve happen in moments. It did it by changing the brain/body connection. Thus, it creates nonlinear change that affects the entire person. Learn it and do it. Its not just for back pain, its one of the slickest holistic fitness tools out there. This is also the reason I love certain chiropractic approaches, especially Network Spinal Analysis.

FOUNDATION TRAINING works, is easy to learn and can help absolutely everyone to breathe better, move better and feel better!

FOUNDATION TRAINING

Thur. 2/12/16

FOUNDATION TRAINING

A bodywork practice…where an individual can integrate alignment, breathing techniques and anchoring techniques in order to create length and space in spinal area…therefore, helping to decompress the spine.  Create strength in musculature while in a lengthened state.  There is a heavy focus on “core work” utilizing decompression breathing.  This technique, really gets the diaphragm, pelvic floor, transverse abdominal and other deep myofascial muscles working together.  These deep muscles are usually the weakest because most people have quit breathing big and deep long time ago.  Most people today are so inactive and breathe shallow from the belly or the chest only.  These deep myofascial muscles are so important for activation of the superficial muscular system, and for stability in our pelvic spinal area.  Foundation Training, will correct and improve movement patterns.  All the reasons listed are why Foundation Training is so useful for everyone.

Foundation Training is a practice…just like yoga, Pilates, tai chi etc.  Foundation Training, has a heavy emphasis on breathing and the posterior chain.  Foundation Training is easy to learn, but has to be practiced.  Once you know some of the basics…a short 10 minute session will do wonders for the body!  A short one minute Founder at your desk will also do wonders for your body.  There are no rules on when, where or how long to do it.  It’s just you and your body learn how to lengthen, strengthen, move and feel better!

I have been practicing and teaching Foundation Training for over 2 years now.  My body is as strong as ever and my back pain is gone!  

I have been in the fitness industry a long time…FOUNDATION TRAINING is absolutely a rock solid training tool.  Everyone on the planet will benefit from FT techniques.  Athletes, mamma’s, CEO’s, granny in the assisted living home.  If you want to stay upright…tall and strong, reduce back pain…because now you know how to breathe and train your core, have better balance, so you can ditch the cane.  Learn FOUNDATION TRAINING!  

PANDICULATION

Mon. Jan 25, 2016

Yep…I never heard of this either!  Yet, it is something we all do everyday at least once…usually when we are waking up.

Pandiculation is the involuntary stretching of the soft tissues which most animals engage in most often after rising or when waking. Yawning is considered a type of pandiculation and sometimes occurs simultaneously with the pandiculation of other body parts.  So, that really feel good stretch most of us do as soon as we open our eyes is a very beneficial form of stretching.

When we passively stretch we first lengthen the chosen area.  A signal is sent to the spinal cord…the spinal cord will send a message to the lengthen muscle and the opposing muscle to contract.  All the communication is between the muscle and the spinal cord.

When we pandiculate the first muscle action taken is a contraction…a message will be sent to the brain that there is tension in the muscle.  We will be able to feel this tension and control the tension and the stretch thru the tension.  We will slowly bring down the intensity on our own.  Pandiculation is an active stretch and is a feel good stretch.  Think waking up and doing the big yawning stretch…you feel relaxed once that stretch is complete.  This is pandiculation.

In pandiculation the communication is between the muscles and the brain…this is the biggie!  Anytime there is communication with the brain…information is being gathered, learning is happening.

I am just touching on this topic as I do not know enough to elaborate.  I did share an article about it yesterday…that article is on this website, linkenden, and my Facebook page.  So, take the time to read it as it goes over more differences between the two styles of stretches.  It is worth taking a look at!

Also, my awesome FT colleagues are working on this topic incorporating into some of our basic exercises.  Can’t wait for that!  Of course, I will be sharing/teaching as I learn.

Starting today, I will take “pandiculating” breaks thru out the day.  Remember, think stretching and yawning on purpose!

Get out there and have a great day!

WHY WON’T PEOPLE EXERCISE

Sunday Jan 25, 2016

I wake up every morning early to have coffee, read articles on fitness, post on Facebook or my website, get ready for my day at the office and get to the gym.  I have been doing this for nearly 30 years.  It’s a habit!  I never give it a second thought…its just what I do.  For me, nothing is more important than my health…so, this comes easy for me.  Also, as a middle aged women with no known health issues…a healthy weight, blood pressure, resting heart rate, and plenty of energy…I,  100% believe this is achieved from a healthy diet, exercise and a good night’s rest. 

It’s mind boggling that people will not take better care of themselves…

I do realize just because doing what is necessary to keep me off blood pressure medicine and any other kind of medication is easy for me…others struggle with exercise, eating healthier and just being active in general.

As a trainer, I hear all kinds of reasons why people don’t exercise.  Also, an article in psychology today listed several reason why people won’t get moving.  Take a look at the list.

I hate sweating.

I hate being too hot.

I hate being too cold.

I hate being out of breath.

I hate when my hair gets messed up.

I hate sore muscles.

I hate blisters and calluses.

I hate getting wet in the rain.

I hate getting out of bed when it’s dark and cold.

I hate going out at night when it’s dark and cold.

I hate getting dirty.

I hate working out in front of people at the gym.

REALLY?  THESE REASONS TRUMP… Taking meds for high blood pressure and colesterol, poor muscle tone, loss of strength, flexibility and mobility, feeling tired all the time and so many spin offs from these problems.  The way I see it, people are choosing to feel bad, move poorly and take meds because they don’t want to sweat or get up a little earlier?  I could go on about insurance and healthcare costs…but what’s the point, if a lot of people are choosing poor health over better health because they might sweat, ache or be uncomfortable for a little bit.

When I see things like the above list it just really unsettles me.  I see at my gym most mornings about 6am maybe 15-20 people come thru…yes, it’s pretty much the same people every morning…kudos to these people!  There are probably 10 other fitness facilities in the surrounding area.  If they all have 20 people at 6 am that equal 200 people getting their fit on before work.  We probably have 170,000 people living in Jackson, Ms alone…and only 200 show up for a morning workout?  Even if 1,700 people should up thru out the day and after work…that is only 1 percent of the Jackson population!  If that doesn’t show how epidemic lack of exercise is right here where I live…I do not know what will drive it home.

Again, these are my thoughts and estimates from what I see, hear and read.  Nothing will change…until we change.

I have said time and time again…it is each individual’s responsibility to take care of your body.  Each of us has to move more, exercise more, eat healthier and get good rest.  This is the prescription for a long healthy life… You may not like it, it may be uncomfortable and it may not fit into your day easily.  We all have a choice.  Choose the healthier way or keep feeling tired, keep taking meds, keep taking pills to help you sleep.

Everyone have a great day and make that change today!

MOVEMENT MATTERS,

STEVEY