The Urban Knead

Welcome To Massage Therapy With Holli Husband RMT

Scroll down for daily posts on the effects of massage therapy, nutritional tid-bits, which are shared by clients and friends and updates on our 30-day Challenge.

Why do I share so many post that are not related directly to massage?

You come for your massage in order to create balance in your life. For 13 years I have been helping people to create a more balanced life, I have been doing it right along with you, I have learned that balance is an ongoing goal that needs to be integrated into a lifestyle. There are so many ways to do that. We all need inspiration and encouragement, so I share with you many of the conversations I have had with people about the processes we all go through, in hopes that you are inspired to create that balanced life you dream of as well.  Hope it helps!

30-Day Challenge Updates

Holli:

All good, best yet.

Nutrition:

Made a couple things happen by setting some big goals, attending a 10 day meditation retreat! It worked of course as everything that happens in your life starts by stregnth in your brain.  Food is great, i acheieved my goal of leaning out in 6 weeks not 4, I have maintained it, i have replaced most of my coffee drinking with green tea and am meditating at least one hour a day.

Mental:

Got on the right track with the retreat and by eating well, as that always affects how i feel and my hormone balance.

Business and to do list:

Great! decided to go back to school and so my second year of osteopathy and my business plans over the next year. They have all changed and I'm clear and exicted about something for the first time in years. (when it comes to where i'm heading with my business). It became clear during my reterat that I would become a yoga teacher and work out of a large enough space to hold classes in, work out of, and hold workshops. All a very exicitng project for me. I will be very busy this year!

Carolyn:

I am starting the 30-day challenge on Monday, July 13.  After reading Holli's amazing website and all of the other very inspirational stories, I finally feel ready to jump on board.  

I am going to follow the Paleo diet, but I am going to call it the Paleo experience because the whole diet thing terrifies me.  I've been down that horrible eating disorder path, so as soon as I find myself focusing too closely on what I eat and if it's right or wrong, I feel anxious.  I am essentially happy with the way my body looks and I love how Crossfit makes me feel strong and healthy, but I want to see how much better I can be once I eat healthier.  I do know that I still have a major sugar addiction and that is the main thing that I want to improve on.  So... here we go... I will be at Crossfit at 6:00 am Monday morning and the experiment begins!

These are my goals for the 30-day challenge:

Fitness:  I am good at attending my Crossfit classes, but I want to try to be a little more competitive and kick it up a notch.  I'm super easy-going, so I take it really easy sometimes.  :)  Also, I love Krav Maga, so I will try to make at least 2 classes a week.  I missed all of last week because of work, but I could have gone in the evening.

Nutrition:  Definitely stop eating candy!  I eat jujubes and jelly bellies and they are just useless, empty calories that zap my energy and basically make me feel slow and sluggish.  I'm not giving up coffee entirely, but I am going to stop drinking 3+ lattes a day!  My first step is coffee with just a little milk.  I can't quit coffee cold turkey - the last time I tried it, I ended up in emergency on morphine! Seriously.  Plus, I will eat at least one salad a day.  And, try some new recipes - I get bored eating the same thing.  I am going to miss my toast with peanut butter.  :(

Personal:  Sleep 7 hours a night.  I love waking up early, but I also tend to be a total nighthawk, so I end up being tired.  Then, I drag myself to Crossfit where I slow down because I haven't had enough sleep and then I feel justified in slowing down my time or lowering the weight.  I want to show up alert and ready to roll!

Be more organized.  I struggle with this everyday!  In order for my day to flow smoothly and for me to feel successful and peaceful, I have to stay on top of not only all my activities, but my three children.  I am only working part-time right now, but once I am back in full-time mode, my success will depend on me being the queen of the day timer! 

Barb:

Fitness:

• Hit crossfit 5 days
• Doing slow Flow yoga on Sundays
• I did the Grouse Grind one Saturday & this passed Saturday, I walked to Kits beach where I lay in the sun for the afternoon

Nutrition:

• I've been watching what I eat from Monday through Friday, but I find during this summer there have been a lot of BBQ's, birthdays & get togethers, etc... so I think I may be treating myself to treats a bit more often than I should ;)
• Ah well, I'm going to have to book another BodyComp soon

Jeanette:


I'm in NYC as we speak, I got here at the end of my 30 day challenge...

On my last week I hit Crossfit 4 times, did the Grouse Grind twice, and volleyball once.  I only had one rest day on the Monday.  I continued modifying until my last workout where I did a much heavier set of kettlebell swings than my mod weight... and felt it a bit in my shoulder the next day :(  I have a full week of rest while on vacation so that should help with rehab.

I stayed bang on with my diet, only going a few blocks extra on one weekend night.  Supplements are in check.

I must say that at the end of my challenge I felt great!  My shoulder was recovering nicely... I might have jumped the gun a little by going heavy on the KBs but I still feel that I've come a long way.  I was able to go for a safe max shoulder press during Crossfit Total:  down by a whopping 15 lbs from my last max but still a good indication of progress in my rehab.  My Grouse Grind time improved by 2:31 over that last week so the cardio is definitely better.  By the end of the challenge I looked and felt a lot leaner than usual (although this was not a physical goal of mine it was a nice indirect result ;)... and no worries about muscle loss because my weight remained the same and I hit a new PR with my deadlift :D

Now I'm out on my trip and definitely celebrating :D  My diet has gone out the window but I am keeping active with a lot of walking the streets of the Big Apple.

Congratulations Carly And Dave!

Welcome Carter! Hudson is lucky to have a new baby brother!

Congratulations Medic!!

Update from Medic after completing the competition:

Hey Miss, I qualifited for worlds Not my best time but had fun - in retrospect anyway. Lol. OHpe you have a fantastic sunday off! Keep smiling, me.

Good luck Medic, Crossfitbc.com 's Machine, (now with crossfitglenmore, is competing in the firefighter's challenge in Seattle today! Fiona has done many and just keeps getting better at them!

Who say's women can't be firefighters. Fiona could pick you up and throw you across the road if you said it to her face, could but would not, she's too sweet for that!

Medic, every picture from Crossfit Glenmore is of your back :) You must turn around every time Big Al gets the camera out!! Keep us posted!!

Go Nicole!!! We are rooting for you!

Letter from Nicole, if anyone feels inspired to sponsor her, go for it!! (the race is tomorrow).

I'm proud to announce that I am taking a bold step to overcome my hatred of running by participating in this year's 10km Run in support of research for cancers below the waist.  And not only am I running, but I will be doing it in my underwear (eeeek!)  Yes, I am going to be running with thousands of others this Saturday in the Underwear Affair.  My team is called The Kings of Neon, (It will not be hard to spot us) and we would greatly appreciate your support.  If you would like to sponsor me, please go to the website below and search my name.  Your donations will allow me to run in the race, and will be going to a great cause to end cancer.  Thank you all!  
Nicole Fraissinet (or search by team: Kings of Neon)http://va09.uncoverthecure.org/site/PageServer?pagename=va09_homepage

Let us know how it goes!!!!

and there you have it!!!

This is what fascia looks like (all the white parts)

This Weeks Read!

I started reading this book last night because I heard that it broke down all the specific reasons that yoga is good for you. Turns out its also just a really good book! There is book one, and two.

Buddha Bookcamp

A 10-Day Vipassana Meditation retreat may not be for everyone, but it is for anyone interested in gaining control over the mind. What goes on in the mind is the cause of ALL stress.  You can talk about being present or you can do it. And it takes time. It take about three days just to be able to become present enough to follow your breath in and out of your nose consistently. The real meditation began mid fourth day, when they teach you the actual technique. It was consistently hard for about 8 days, just one notch less hard then being in my head while I was having a 'fit" about something. We all create habits of over reacting to certain things in life. This Technique taught by Buddha eases your brain out of the patters of over reacting and averting uncomfortable situations to create in you, a consistence state of joy and appreciation for all things, and an awareness that everything comes and goes. The only consistent experience is change. Becoming overly attached to something we like and crave causes misery in the end as it will change, and having a diversion to the things we don't like will lead to misery as well because we live our lives trying to avoid things that cause us pain instead of living life in a way that is moral and kind to ourselves and everyone around us.

Over the past 10 days I learned:

-Grabbing an electric bear fence is not the worst thing in the world if the world if it gets you to the hospital so you can escape having to face the depths of your mind.

-Buddha was not buddhist, he created this meditation technique and others turned it into sects and religions that he did not approve of.

-Thousands of people have done this 10 day meditation course to heal their chronic diseases, as all physical ailments and pains in the body are pent up resentments and blocks to  the healthy higher energy flow of our bodies. There was a lady in the course with Cancer.

-Thousands of people have done this course to get off an addiction. And it works for all who do it properly.

-most of india practices Vipassana and almost all of Northern India, it has changed the country.

-Chipmunks sound like squeak toys when they are standing on their hind legs yelling at you.

-Hand washing your laundry can be fun

-The act of becoming present at the beginning of a "fit" (starting to stress out about stress that your mind is creating) entails focusing on your breath and any sensation in your body, it is impossible to focus on the past or future when you are in your body. When you focus and divert your attention to whats going on in your body while you start to get stressed out you are dealing with the reactions that stress creates on you and you can let it go. The alternative is avoiding the thought, diverting your attention to the TV, movies, other stressful thoughts, calling someone, talking crap just to talk, or giving in to the things you crave but know are bad for you, which all suppress the emotion within you to which become tension in the body.

-Eating and thinking only one word during the whole meal is possible, YUM, YUM.

-This course corrected my lower back problems that were created last year while commuting. Who would have thought that sitting in a warped position putting pressure on my Low back would have healed it. The first three days it was so unbearable i had to sit with a back rest like an average mortal, over the days it because better and better until i was sitting still for the whole hour in lotus position.

-The technique is about observing the present reality of the body, and as you"observe", the tension and resentment passes and leaves the body, the body becomes lighter and lighter every day and your energy vibration increases. The law of nature shows that like energy attracts like energy. Becoming lighter and creating a higher vibration will attract to you new people and adventures that also have that higher energy level.  When you ignore the thoughts that make you uncomfortable to think about you suppress them and they become energy blocks and physical pains in your body and your energy level becomes lower and lower and lower and often lead to chronic disease.

-The course is hard work but it's a way of dealing with your baggage other then digging deep into the feeling of it, it's about observing the sensation on the body that the repressions created and objectively letting them go.

-The physio-somatic connection of the body is EVERYTHING when it comes to healing the body and the mind, you can't heal one without the other.

-There is no wireless connection at a meditation retreat.

-Talking is not always the best method of communication

-If you sit and clear your mind, get out of your box, amazing insights about your life and your business fly into your head as great rates. 

-I tried to count how many breathes we take in a hour and got bored at 72 and went back to the meditation technique, I learned that there are many things we do with our brains that are harder then this meditation technique.

-A 10-day meditation retreat is not as easy as I first thought it was after my first one. This one was HELL!

-I would do it again.

These are your face bones

These are your hand bones and the retinaculum that surrounds the smaller bones

When you type over and over again, this retinaculum tightens and compresses your wrist movement. That's why when I put traction on your wrist and rotate it with my other hand it often snaps back into place.

These are your arm bones

This is your shoulder

This is Your Thorax and Pelvis (which house your organs).

This is your rib cage (thorax)

This is your Pelvis

That back triangle part is your sacrum, the joint where the sacrum and your iliac meet is called your SI joint. your sacral illiac joint. When one iliac is rotated forward a bit or is up or down, it grinds on your sacrum, that's when you feel pain and you have "si joint problems". As some people say, your hips are out. Which most of ours are a little.

Where the bones at the front connect is called your pubib sysphysis, and there is a fibrous disc that sits in between them. when the front of your groin pops that joint was out and it's popping back into place.

30-Day Challenge Updates

I may be away, but I hope that:

Monika got off that evil coffee vending machine.
Russ is not spiking in volleyball to hard
Jeanette is still modifying her crossfit workouts (or is still to busy to go :)
Barb has started working on her business! Get at it sister!!!!!
Kristen has ridden her bike to work and got some green tea in!

This is your femur (quad and hamstring area)

These are your lower leg bones

Theses are your foot bones

And I'm Off!

I"m off for a couple of weeks. 10 Days of that I will be sitting in a meditation retreat!  NO internet!

If you would like to book an appointment, list the time you want under comments and I'll put you in when I get back on July 7th. Have a look at the above comments to make sure no one else has requested the same time, first post first get!
Thanks and see you when I get back!

Your CranialSacral System

These are your cranial bones. The bones of the skull move slightly. In between each bone there are sutures, and when the fluid around your spine and brain fluctuates 6-10 cycles per minute, the bones expand and contract. Craniosacral is a technique used to help the mobility of your skull.  When you wear a tight hat or head band or pony tail and your head hurts, it's because your bones are not able to move in and out, and it affects not only the fluid in your head, but your behavior. Osteopathy focuses not only on the, muscles and facia, but it assess how the muscles, fascia and bones are all working together with this cranial system, head to toe.

Congratulations Ryan!!

I have had the pleasure of treating Barb, her parents and brother for a about three years.

Ryan writes:
To all who made it possible:
Thank you once again for supporting my RIDE TO CONQUER CANCER.  My teammates and I crossed the finish line at around 2:30 in the sunny afternoon of Sunday, June 21, which included us with the first 700 riders to cross the finish line.

Ryan biked for two days for cancer! Congrats Ryan, that's a feat!!!!

30-Day Challenge Updates

Monika:


Oh, I have really gotten off track this week! Got re-acquainted with the machine that serves the terrible coffee in work, and I did not go out for any walks either. On the good side, I keep taking my multi-vitamins and I had a wonderful long weekend in Stockholm with my family, visiting long lost friends from both Australia and Canada. Yeah!
Weather is improving considerable here in Sweden so this week looks like walking could be back on the schedule again.

Russ:
Russ on left.

rehab feels good.  I played vball and hit with my right shoulder tonight and it felt good, but still a while to go.  stretches so far have helped with the healing.  slow and steady!

Jeanette:

Jeanette on right.

Rehab is going GREAT partially because I've been so busy this week that I haven't been hitting Crossfit as much ;)  I'm continuing to do lighter weights, modifying, and most importantly, listening to my body.  For example during one workout I realized that even though my weights were lighter, I started to feel it in my shoulder so I brought down the weight with one pull movement (SDHP) and resorted to using the dowel in another push movement (push press).

So I ended up doing 3 crossfit this week (I made a point to do a third one TODAY because I knew I had to report for the 30-day challenge update!  Gotta love it), played setter again on volleyball night, had one light trip to the gym, but broke my streak by missing my first Sunday Grouse Grind in 5 weeks :( 

Diet has been steady, and this time I had 2 VERY slack days (attended a wedding one night).  I started taking whole food B-complex instead of my multivits, supplementing my electrolytes pre-and post workouts, and keeping up with my fish oil (all on Holli's advice).  I have to say that I've been feeling pretty good!

Holli:

Great week in all the ways that count!

Coffee: bad, i'm having about a cup every other day, but I actually don't care because my food has been amazing, I found a new business name (with the help of a friend), changed my website, am getting ready to leave this wed for my meditation retreat, (which will kill the coffee need forever, or until i have that next cup, which i can choose not to), figured out a 2 year game plan professionally that I am really excited and passionate about and feel much more happy and balanced. Most of the time :)

Barb:

 

Barb's New Challenge: This is going to take more than 4 weeks, it'll be ongoing

Fitness:

• My plan is to hit crossfit 4 x one week & then 5 x the following week, alternatively - which I've been sticking to
• But I really do need to make time to do yoga at least once a week

Nutrition:

• Eating the proper things has become much easier for me than when I first started. Even eating out is easy, as I know what foods to say yes to & what foods to pass on.
• I'm really starting to enjoy "healthy" food. Go figure - hah hah!

Personal:

• The personal part of my life is what I really need to focus on now. I want to start my own business, along with build my website & update my personal blog frequently
• I have a really good idea of what direction I want to go with my business, but my big problem is that I am TOO AFRAID to get started & jump right into things - I want feedback, help, advice...
• And so I am going to use this challenge to organize my goals & deadlines and make sure I'm keeping on top of everything by updating here every week

Let's go....

(you got it barb, i'm here for you! i'll help with your business ideas any time). better in numbers :) 

Cathy:

UPDATE:
I went out a lot this week which made it really difficult to stay on track… I’m sensing a reoccurring theme! I can’t seem to make healthy choices when I eat out; who wants a salad when there are so many other yummy things to choose? Going out really cut into my exercise time too and so I only managed 3 walks. I did keep on top of my water intake but overall I didn’t drop any weight over the last week, I simply maintained. I can’t really say that I need to set up my life differently, I know how to make good choices but right now, I’m simply choosing not too. Seems like food and exercise are the first things I let slip when life gets busy or stressful… which is good to know because not only is the 30 Day Challenge a great way to stay accountable, for me it’s also about spotting patterns and identifying strategies. I also said this Challenge was about having fun and so I won’t beat myself up over this, I’ll just stay positive and recognize that I’m in this for the long-haul. : )

And we have a winner on the new business name!

Massage Therapy, Osteopathy and Yoga classes coming soon!!

Marnie Mains

Singer, Songwriter, musician, Marnie Mains rocked my afternoon this past Friday as usual! I love spending time with Marnie, such and amazing inspiring woman.  I just wish it were not because she was in pain!  Glad your on your way back to a gumby body. Thanks for the great chats Marnie, looking forward to doing yoga with you instead of rehab treatments, when I get back from my meditation retreat! 

Adding Yoga to the Mix!

Get ready for it this Winter, I'm going to become a yoga teacher!

Yoga that's fun and geared towards athletes, inflexible people and people with shoulder and hip mis-alignments! I KNOW WHAT YOU NEED!!! And i'll go out and learn how to teach you properly!

Do yoga as a rehab so you can rock your workout and age with ease!

Theses are your Traps

The reason it is important to work your lower traps as well as your upper traps is that the lower, brings your shoulders back and down, it helps to counter-act that "old person" posture. That is why youryoga teacher keeps telling you to bring your shoulder blades back and down. This is why you can pull your neck and feel it all they way down your back. Your traps are also connected to your lats through the fascia (the white part of the picture).

Live your life so your not ALWAYS looking forward to that next vacation

  

Click here to view the 10 day Meditation retreat I did about 2 years ago and will be doing again June 24th. A couple of you have asked for the information so here it is. The facility provides you with room and board by donation. The second time you can fast for the 10 days if that is something you want to do. I will be fasting this time. Every time I try to fast I can't work or workout! I'm looking forward to recharging my organs!!! When you stop making your organs work on detoxing the food you eat they can use their own energy to heal themselves.

The basis of the course is to train your brain to focus on what you tell it to and not to react to every little thing that happens around you. It reprograms your neural synapses to focus. That about sums it up.  The whole course is structured and they do lead you through it. The first 3 days they have you focus on your breath coming in and out of your nose. It takes about 3 days for your brain to stop racing. When you do have a thought you watch it objectively, you do not give it a good or a bad association. Eventually your thoughts do slow down and at times they stop.  The next 7 days they have you scan your body. This trains the brain to focus while you ignore outside influences.

When I left the retreat not only had I sat in the stillness of myself without all the fear thoughts, but I had recharged myself in my own energy. There were many parts of myself that were changed forever. I left with many less levels of resentment about life, resentment that i did not even know i had. Parts of me that I just thought were part of my personality. I learned that peace comes when you take away the racing mind, not when you fight for it by adjusting your personality every day to react that way you wish you would. I have always believed that true power lies within. This 10 day meditation course is one of the small ways I feed my spirit. 

 

Now that I have made it a priority to feed my spirit I no longer go through each day feeling like i need a vacation. I no longer over feed my body either. Things I love to do to create balance in my life:

massage (of course :)

Sports

meditation (not for everyone, trying to meditate really can make some more stressed out)

sleep 

healthy eating

Singing, playing my guitar

laying in the sun, getting outside

yoga

being conscious and taking things slowly

I have also learned that "busy" is a state of mind that we chose.

Having moved from Toronto where life is busy busy busy, i have made it a big goal of mine to create a more balanced life. In Toronto the general goal is to work harder and make more money. And I did, when I left Toronto for Vancovuer, I had 30k in the bank and was making 110 a year, and I was miserable.  It cost me 20k to get happy. I spent it travelling through the States for a couple of months and playing in Vancouver once i got here. I don't regret it at all and I decided I would never get to that place again. I'm not built to be unhappy. I'm greatful that I learned early that money does not MAKE you happy. It sure can help you be happy but if you are not happy already, it will not make you happy!  Life is to valuable to waste chasing after financial security alone. And so... I like this meditaiton retreat as it helps to bring me back to balance and what's important in life... enjoying myself - in this life. I'm excited this time as  I no longer feel like I need to attend to create balance, I want to.

Happy Wednesday! My Day Off!

30-Day Challenge Updates:

Cathy:

 

Things are on track with my thirty day challenge. I'm drinking my water, getting my exercise and getting outside. Time will tell for the 8 lbs. - but I see that I need to pay more attention to my eating choices... It's easy during the week but as soon aas the weekend rolls around and I'm out with friends it's too easy to make unhealthy choices.

Barb:

(Barb far left)

Fitness:

• Hit Crossfit 5 times this week
• Ran 5K at the beginning of the week, and angered + inflamed my leg injury yet again, to which I ended the week with a fantabulous RMT massage with Holls & a chiro appt
• This week, I plan on hitting Crossfit only 4 times & sleeping in on Wednesday after Russell Peters' concert (woohoo :)

Nutrition:

• Eating healthy is easy now, I've finally gotten to the point where I enjoy & really look forward to yummy & healthy food
• Sundays are HUGE cheat days for me because Sundays have become family get together days where we have a pretty massive dinner, as we are all hanging out with grandma because she is now bed-ridden
• It's funny b/c it's hard for me to believe that I used to eat "Cheat Sunday" type meals/food 3 times a day, 7 days a week

Personal:

• We are all just hanging out with grandma as she is slowly deteriorating by the day, and that has really pushed me to "Carpe Diem" - seize the day... It seems we always only remember our inferiorness when something like this happens
• Other than that, I'm just enjoying this summer sunshine!

Medic:

you and me I have been taking my minerals and vit b and found mag in capsules. Alcohol free and one coffee a day which on night shift sucked. And wait for it. I went to centergy yoga. And survived. I like it better than I thought. Who new :-) anyway going to keep it up and see how it goes. How's things on your end miss?  Keep smiling. Medic

Kristen:

 

Kristens daughter

My wasn’t great progress.  I managed to do 20 minutes of yoga twice and did an ab work out 3 times and realize I really need to fit some cardio in because for some reason my flabby baby belly is creepy back.  Still haven’t ridden my bike to work yet and am really hoping to get my but in gear for this coming week.  Eating and water could have been better and slipped into drinking coffee rather than green tea.  All in all not bad, but definitely room for improvement.

Russ and Jeanette Rehab-ing rotator cuff injuries:

Russ:

- stretching as much as i can, not doing "strenuous" overhead style workouts, playing volleyball with my left arm (I am definitely NOT ambidextrous ...).  Realizing i have to really lay off my shoulder if i want to see long term improvements ...
- future actions: stretch even more, start to build up strength? get another massage ...

Jeanette:

This week I did 3 xfits, a light gym day, played volleyball one evening and hit Grouse today.

I took 2 full rest days, did my entire physio routine 4 times, and visited my RMT for an awesome massage ;)  This week I changed up my workout modifications a bit, and instead of avoiding an overhead movement entirely, I did a very light (22#) push press in one of the workouts.  With volleyball I stuck with underhand serving and volunteered to be the designated setter. 

I stuck with my zone diet plan, except for too many carb choices on the "unfavorable" side on some strict days.  My 2 slack days were pretty reasonable, staying within zone but going over by 3 blocks at most.  I surprisingly resisted the ice cream at work on Marble Slab day, but gave in to some Cherry Nibs the very next day.  I took my fish oil and vitamins as usual, but am now reevaluating my daily supplements based on some great advice from Holli, stay tuned.

On the downside, I fell sick one day which reinforces my need for more rest.  However, my big win for this week was this morning when I hit a new PR Grind time by 4 minutes! This is huge for me since last weekend I was bummed out for falling short by 30 seconds.  After this first week on the challenge I am already feeling some progress.  THANKS HOLLI!!

(nice work Jeanette).

Holli: 

Getting excited for my 10 day meditation retreat. I will be fasting as well so i'm really working on eating well. that has gone really well this week.

I have been upping my yoga and doing crossfit 3 times this week instead of 4 or 5. My body loves it. I plan on doing yoga every day or other day for the next couple of months as a detox and alignment program.

Went for another massage and my hips are feeling more aligned. Had a couple coffee and drank a couple of times. Really noticed that I felt down the next day after drinking and the coffee was no better. My goal with those really is to quit. The meditation retreat and fast will be a great addition to cleansing the body. Over all really good and i feel fitter, and healthier... not as happy right now as i drank last night. This really shows me how alcohol and coffee affects how i feel about myself. Good to know. eating well out weights both those so a im pretty happy with myself.

Made an effort to get outside and have some fun to create balance. I did and I will again on my day off this week. Over all feeling really excited for what is to come and i'm pretty happy because my body is loving me, which helps me love my life!!

My goal for this last 10 days before my retreat will be to cut out coffee, alcohol and keep the great food going, get my taxes done do yoga as often as possible and get outside and get some sun!!

Paleo Book For Scott!

If you are going to read one nutrition book right now I would suggest this one. I have read many and i'm underlining new things i'm learning on each page.

I have looked through this book and it's great in that it tells you what fruits and veggies to use for carb loading and how to prepare your body for working out, before and after workouts that are any where from an hour to many hours. It explains how to eat if you are working out twice a day as well.

And if you are still confused about how much to eat, have a look at the zone. they make it simple!