This has been popping in my mind over the last 2-weeks so I’m going to get it out of my head and see what you think of it.  Everytime it has the Bob Dylan songs seems to come with it!

“You’re gonna have to serve somebody.  It may be the devil or it may be the Lord but you’re gonna have to serve somebody.”  - Bob Dylan

I try to read my Bible every morning.  Just a few minutes.  Sometimes it’s helpful, sometimes I’m glad I wasn’t alive then, sometimes it’s tricky, sometimes I wish I could have been there.  I need to add, I’m no biblical scholar and my faith is strong but complicated.  I am rarely if ever on a religious or spiritual high.  I get jealous of those who are. 

But, I learn when I read it and I’m trying to use more if what’s in there to effect what I do “out here!”

In Romans 6:16-19 it says this…

^“16 ...

Denise has been a student of grief and has experienced her own grief and I believe God has gifted her with incredible insights and help for those who are grieving, which when we are honest is most of us most of the time.  

Will we ever be happy again after a big loss?

How do we get through grief?

What if my grief is smaller than others?

Why do we grieve?

If you need to reach her after this you can email her at: [email protected]

She facilitates a Grief Support group Locally in Canandaigua, NY

Crosswinds Wesleyan Church

3360 Middle Cheshire Road

Canandaigua, NY 14424

Next session starts October 13th 6-8pm

Session will run many weeks

We can see it but sometimes can’t define it.  I remember driving our car down the road and Sarah and I both saw a girl walking down the road.  We were coming up behind her.  As we passed her we realized it was one of our clients.  From the back she could have been 25 years old.  Her face brought her to 50’s and we both new she was in her 60’s.  We both commented the same thing.  She was in awesome “shape”.  Of course we told her so the next time we saw her! 

We have dozens and dozens of clients like this.  If you are just looking at the body you get a certain impression of age.  What makes us have this impression?  What makes a body look younger or healthier? 

I think it’s three things.  Muscle, posture, and a narrower waist. 

This does mean weight loss is a factor here.  But we have all seen the tiny old lady who looks old and frail and you can...

It happens.  Even to me.  A little pitty party.  Perhaps a seed of entitlement?

I eat well as far as healthy most of the time.  I enjoy something yummy, we occasionally go out to eat, Some of my favorite foods are chicken wings, Beef Briscut, Apple Crisp, Berries, and Pumpkin pie.  I don't drink soda except super rare treats, I eat at least 2 pounds of vegetable most days, I eat the same breakfast, snacks, and lunch 5 days a week.  (sometimes weekends too).  

Here's the thing I don't "LOVE" all that food.  I eat my eggs and veggies as cold bricks in the morning.  I eat a dry boring head of romaine lettuce on my way to pick up Anna from school.  I drink 1 or 2 protein and water shakes a day depending on if I'm too busy to chew something.  I nuts and fruit make up the rest of my day until I get home.  Sarah does up dinner most of the time.  And we eat some sort of chicken 80% of the time with a huge vegetable serving....

When does self-care goes too far…or not enough?  Some people become a shell of a person in service of others (mom’s are a large category).  Some people fall in love with self-care so much that their personal happiness becomes the chief aim.  “I’m just not happy anymore” is a common reason for divorce. 

I believe you can do self-care and others-care at the same time.  There will be ebbs and flows but I’ve seen many people do this beautifully. 

Here’s a couple things I want you to know:

• Happiness research is pretty clear on this…the way to find happiness is not to seek it for yourself. When you serve others, do useful work, and enjoy moments with others…these are some of the peak happy moments. 
• If you don’t take care of yourself I’ll bet there are a dozen people worrying about you. When I was a young dependent I did worry about my Mom and Dad. 
• ...

The most common lie about Fat and Muscle in the fitness industry.

I hear this one so often I get angry that people are being lied to so regularly and I am embarrassed to be in an industry that still does this. 

Please watch the video below.  You'll be able to hear my tone as I explain this. 

I'm telling you this now because I came across a video selling some fitness program online.  It was by some Doctor who helped some of the Marvel characters get in great shape.  "Supposedly", I don't trust a word he said now.  His first two sentences were straight up lies!  I guess it was sentence two that was the biggest part of the lie. 

At Least watch 15 seconds of the video to see what I'm talking about. 

(I'll talk to you through there!  The visuals are worth it.)

If you are looking for our help please call 585-260-4235 or email [email protected].  

There is a lot going on between the skin on your back and the skin on your stomach that can be making your waist thicker.  Most people think they either need to strengthen the abs or they need to lose weight.  While both of those may be true there are a few other things that could be happening.  Here are 5 strategies to help you narrow your waist.  If you work on all 5 you’ll have the best shot at getting the stomach you’ve been hoping for. 

Straighten Up!

As funny and over simplified as it sounds just sit and stand up straight.  Most of the abdominal muscles attach from the ribs to the hips.  If you think about these muscles like a rubber band they are tighter when they are stretched more.  If you slouch your ribs are tipped forward and usually your hips tipped back.  (this is also the recipe for back pain).  The front and bottom of your ribs is now closer to the front and top of your...

I believe every hour of the day is pretty important, so to even suggest that there might be a most important hour, it feels strange to me. But, here I am. I see a lot of people work on nutrition and weight loss , some make great progress while others struggle to get the scale to budge.

In observing people and talking to them, I think there is a most important hour for weight loss. AND it is not first thing in the morning. I believe in getting a good start to the day, but our willpower is also highest first thing in the morning.

I believe the most important hour for weight loss is your last hour awake.

I hear many times that people keep snacking after dinner up until bedtime. If weight loss is about having fewer calories coming into your body per day, then the first calories don’t matter as much as the last calories.

Many people would be better served going to bed 1-hour sooner to cut some snacking down. If you stay up long enough after...

Osteoporosis affects over 200 million people. One in three women and one in five men over fifty will suffer from bone fractures related to this disease. It doesn’t have to be this way.

Balance related issues are one of the most frequent causes of doctor’s visits as people age. The consequences of a fall can be life threatening. Hip fractures have been shown to increase the risk of mortality in the following year by 14-58%. The risk of dying after a hip fracture increases by 4% for each year after 50. It doesn’t have to be this way.

Lack of energy is one of the most commonly cited “side effects” of aging. The lifestyle that so many imagined for themselves begins to evaporate as a person’s capability seems to continually shrink. A trip up the stairs begins to become a monumental task. It doesn’t have to be this way.

There is a solution to all of these problems. 

Resistance training, when done with the...

Anti-Aging Trick: Putting on 179 Genes

By: Jeremy “tall trainer” Biernat

The title of the published article – Resistance exercise reverses aging in human skeletal muscle!

Melov, S. et al. (2007). Resistance exercise reverses aging in human skeletal muscle. PloS ONE, 2(5): e465

They took a group of 68 year-olds (average age) and a group of 24 year-olds (average age) and put them through Resistance Training, 2 days/week for 26 weeks. Coincidentally, we do resistance training in our program 2-3 days per week. Some of those workouts are because of the amazing results of this study.

They did basic resistance training exercises Chest Press, Leg Press, Lat Pull, Etc. They progressed in difficulty by making it heavier and adding more sets as time went on.

They did muscle biopsies (which is where they use a thick needle and pull out a little piece of muscle to analyze it) that were uncomfortable but the findings were worth it!

They...