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I'm very excited to introduce you to my friend Laura Harper today of OsteoStrong.

I had a chance to interview her and learn how to increase the strength of my bones, muscles, tendons and balance in only 7 minutes once a week.

Does this replace exercise? No, absolutely not, but it allows us to get more out of each workout and for those can't exercise much because of osteoporosis, it gets them to a place where they can increase their strength and move towards exercise.

The best part about all of this is it's an absolutely drug free way to increase bone density and so much more.

I hope you enjoy this video.

If you have any questions, please don't hesitate to ask.

Eating salmon (wild) is one of the best ways to get Omega 3 fats. We ALL need these essential fatty acids and this is a tasty way to get them.

Often we get really complicated about our health and wellness programs, but the reality is if we just brought up the nutrients and water a bit in our diet we would feel a whole lot better.

Today, I discuss a little bit about Essential Fatty Acids (EFAs) particularly Omega 3s.

I'm also going to show you how to get this magnificent nutrient in a wonderful 10 minute meal.

I hope you enjoy the video. If you'd like more information about the few basic vitamins and nutrients I use, I'd be happy to share that with you.

If you'd like more recipes like this one, click on the image of the book below for more info.

The little things matter...

What kind of little things?

What we do everyday.

What do you do everyday?

Think about it a minute...

Have you incorporated habits or rituals in your life you do without thinking and without fail?

The people I work with who achieve lasting results are the ones who have designed and established life-long habits for the body and life they want.

There are also those who have not achieved lasting results, and this is one of the saddest things to me, so I wanted to do a video about it.

There are 3 main reasons why habits fail to stick when we try to adopt a new healthy behavior.

1. Size - When it comes to habits big is not better. Small...crazy small is better. Behavior and lifestyle changes occur by doing something everyday. Mini habits are a way to avoid mental fatigue that flows from a life packed too full. If you are busy, stressed, overwhelmed or do work that requires a lot of focus. You are EXTREMELY susceptible to biting off a habit which is too big. You...

Today I wanted to introduce you to one of my favorite things...I feel like Oprah;-)

It is my Flip Belt. I used to have belts that carried things like car keys, phone and driver's license, but it would always bounce around when I ran or jumped.

That's why I like this belt. It fit's snug to your waist and doesn't bounce. It also packs easy if I'm traveling.

Thought you might want to see it.

Though you might want to see it.

This is a question I hear a lot - along with how often should I weigh myself?

It depends on whether you youse it as a management tool or a judgement tool.

What’s the difference?

Many people who weigh themselves assign a value of self worth or loathing to this number, and I want to start off by saying what I’m sure your head already knows but your emotions may forget.

You are not a number on a scale. You are a loved and cherished human being who is valuable beyond measure. You are fearfully and wonderfully made and I hope and pray you embrace that truth with every cell in your being.

…So what about the scale then? Should I weigh? Should I never weigh? If I do weigh how often? Let me answer this with with a few other questions for insight. …

...Should we ever look at the money in our bank accounts?
...or check the price on items we purchase?
Why?

To be good managers of our money. We need information to make good decisions.

This is why I...

I'm a snacker. I wish I could just stick with the normal 3 meals a day, but I like to snack, so I had to find healthy options that wouldn't keep calling me back for more.

I love Skinny Pop White Cheddar popcorn and this is a go to snack of mine, but I have to say it is hard to stop with one serving. My favorite snack is this little combo:

I put 1/2 cup of Frozen cherries in a bowl and microwave for 30 seconds. (you might like to keep them frozen...in the summer that's a yummy cool treat)

I add a 1/2 cup of Fage Plain 2% Greek Yogurt.

I buy the 2 cup size and score the top to let me know what 1/2 cup looks like.

I put that on top of my semi-warmed cherries and top the whole thing with .5 ounce of raw pecans.

I have used this little combo as a snack, breakfast, lunch, or desert.