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I Has A Sick

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The past few days I have been living the glamorous life of pajamas, elixirs, juices, essential oils, tea and bouts of unexplainable sweating. Don’t be jealous my friends. This isn’t the fab life of some swanky day spa, nope. This is a plague of epic proportions or what is more commonly known as a cold.  And I was down for the count. I’m not sure if I was delusional, but the only memories I have of the beginning of the week are visions of Judge Judy cooking a delicious pot roast and snippets of Rachael Ray yelling at a guy for peeing on her leg and claiming it was raining. For 3 solid days I was down for the count. But the angels of illness had mercy on me and I am finally feeling somewhat normal again. Now that I can breathe through both nostrils again, I decided to head to the gym and hopefully sweat out the rest of the toxins. On my way to the gym I had a thought… is it ok to workout when you are sick and more importantly, how are some ways that I can avoid getting sick again?

According to a recent study sponsored by the American College of Sports Medicine, they found that  exercising moderately while you have a common cold doesn’t affect the severity or duration of the symptoms. However, working out at a high intensity had a negative impact on the immune system during an illness.

So, when is it safe to workout if I feel cruddy?

Well first off, you have to be the one to make that decision. If you feel so sick that the thought of tying your shoes seems exhausting, then maybe it’s time to stay in bed. It is a scary thought to imagine all of your gains withering away as you rest but TRUST ME – YOU WILL NOT LOSE YOUR GAINS UNLESS YOU STAY IN BED FOR WEEKS ON END. A few days of recovery will do your body some good and once you are back to 100%, you can go HAM in the gym again.

If you are not sure if you are contagious or just being kind of a baby, here are a few guidelines of when to take the day off:

If you are experiencing the following, exercise is NOT recommended

Fever

Muscle aches

Dry Cough

Vomiting

Diarrhea

If you are experiencing the following, exercise at a MODERATE level is a-okay

Sore, scratchy throat

Runny nose

Sneezing

Nasal congestion

A good rule of thumb is, if your symptoms are above the neck – workout, what the heck? If the symptoms are from the neck or below, it’s time to just lie low. (see what I did there – I’m a poet even in my time of great illness).

What can I do to avoid getting sick again?

This time of year (and the next 6 months – yuck), our environment is basically a Petri dish. Offices, schools, daycares, gyms, bathrooms, everything is a sespool of germs just waiting to invade your body. Those little body snatchers can’t wait for you to give them a home. Sorry, I think that may have been a step over the line, but it’s true. The EPA should shut down everything during cold and flu season leaving us with more time to Netflix and chill. Sounds like a plan to me, but I doubt that will happen. So what can you do when you are living in a germ box the next few months?

Mr. Clean and the Brawny Guy

What do Mr. Clean and the Brawny guy have in common other than an epic set of pipes? They clean!!!! This is the best way for you to NOT get sick. Clean your personal space and for the love of God, clean everything before your touch in the gym. Do you think Sally Snotrag wiped down the treadmill after she sneezed all over it? Who knows? So before you sit on a bench, grab a dumbbell or jump on a machine, wipe that stuff off!

Happy Birthday

Your hands touch everything! Every surface that you touch is an opportunity for germ to make it into your body. Think about it. Grab a door handle – scratch your nose. Shake a hand at lunch – eat a sandwich. How do you stop it? WASH YOUR HANDS – A LOT!!! The cleaner your hands, the less chance for you to catch what other have. And don’t just do a quick rinse down. That is not good enough. Soap up, lather long enough to sing “Happy Birthday” the whole way through and rinse. I learned this one in elementary school and I still do it to this day – just not out loud. You might get weird looks for that. **If you don’t have the opportunity to wash your hands, carry hand sanitizer that contains AT LEAST 60% alcohol to keep your hands germ free.

Look but don’t touch

According to J. Owen Hendley, MD, a professor of medicine at the University of Virginia in Charlottesville, 35% of everything we touch is contaminated with a cold virus. Pens, door handles, remotes, elevator buttons. Gross! And what is even grosser is that a cold virus can live up to 24 hours on said surface. Now you will think twice when walking past the sanitary wipe station when you grab your shopping cart huh? If you don’t have to touch a public surface like escalator rails, tabletops and hand rails – don’t’. But of you do, don’t touch your face, eyes or mouth until you have headed to the bathroom and sang “Happy Birthday”….twice.

Celly – Oh No!

Yep, I have to go there. Cell phones are NASTY!!!! When you are sick in bed, you play on your phone leaving traces of your sickness all over it. You set it down on the gym floor between sets where people leave puddles of sweat. And we all do it – you go into a pubic bathroom and facey-spacey it up while you take care of business. Have I made my point? Cell phones are the germiest of all the germ boxes in all of nasty land. ***Shiver***. After you finish reading my post, the first thing I want you to do is grab and anti-bac wipe and scrub down your cell phone.  Your health, and sanity, will thank you for it. And PS – do this daily!

Now that I have told you when a workout is safe if you are feeling under the weather and some easy tips on how to not get sick, I am left with a thought….what did I do wrong?

Unico: How to Cure Gym Passion Dysfunction

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Do you ever feel like your workouts are stuck on replay? Like every time is the same? Go to the gym. Find your same treadmill, or find your same dumbbells. Put your headphones on. Put the same playlist on. Run the same 3 miles. Do the exact same sets. Repeat the next day. And the next.

It’s just not as exciting as it used to be. You and the gym just don’t have that same passion you used to. You may be suffering from something called GPD, or Gym Passion Dysfunction. Your sets should be exciting. Your sets should be hot, steamy, sweaty, and FUN! Today we’re going to teach you how to cure GPD and bring that passion back! Click HERE to read more….

The Struggles of Being Fit and Healthy – Meal Prep

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“I don’t have time to cook healthy meals.”

“Healthy food is boring and bland.”

“My kids refuse to eat foods that are good for them”

Today I am going to address the food issue. Whether you are trying to lose weight, gain muscle or wanting to maintain, food is a huge part of the equation. Your diet is responsible for 80% of your results, the other 20% are your genetic and fitness output. So there is a lot of truth in the saying “Abs are made in the kitchen”.

“I don’t have time to cook healthy meals.”

This is THE BIGGEST complaint that I get from clients who want to eat healthier. I understand where you are coming from. We are all super busy! It’s the American way. Rush here, race there. We always find something to fill up our calendars, but not having “time” to cook a healthy meal is a big pile of BS. (Click here to read my thoughts on Finding Time For Fitness). If you have time to sit in a drive thru for 10 minutes, you have time to cook a healthy meal. If you can go to a restaurant to eat, you have time to make a healthy meal. If you have time to throw a pizza in the oven, you have time to make a healthy meal. YOU JUST CHOOSE TO NOT MAKE A HEALTHY MEAL.

Making foods that are nutritious DO NOT take any more time than any other food. Need fast food? How much faster can eating get than peeling a banana or opening a container of yogurt? And although, fresh is always better, but how hard is it to throw “steam in the bag” broccoli in the microwave and hit start? I understand how going through a drive thru or ordering pizza may seem like the only choice when you are low on time, but that couldn’t be further from the truth. You can eat “fast”, easy, healthy food, you just need to be a little creative.

Here’s a scenario for you. It’s lunch time and you are starving. You drive 10 minutes to a fast food joint, wait 10 minutes in the drive thru line, order whatever is on the dollar menu and drive 10 minutes to drive back to work. 30 minutes just to get a burger and fries. Now let me revamp it a bit for you. If you were to take 10 minutes in the morning and make a wrap out of a whole wheat pita with chicken breast (you can buy it pre cooked and cut up for you so it’s easy), leafy greens and avocado and grabbed an apple, you would have saved yourself 20 MINUTES to do whatever you want at lunch break. Healthy and a time saver (PS – you could use those extra 20 minutes to go for a walk. ANOTHER WIN). Same thing goes with supper. A pizza takes 15-20 minutes to cook. In the same amount of time you can cook a chicken breast, steam some veggies and bake a sweet potato in the microwave. Actually , it takes 12 minutes because I do it a few times a week. Healthy meals don’t have to take hours to prepare, you just have to think outside of the box and not go to your “to go” fast and easy food.

Now there are days when you are so busy that cooking is not an option. Been there, done that. Or maybe the thought of cooking every day makes you want to stick you head in the oven and turn it on broil. I really have been there and done that. (Disclaimer here – I CAN’T COOK. I HATE TO COOK AND I TRY TO GET OUT OF IT EVERY CHANCE I CAN GET. So when I tell you that I DO this stuff, that means it REALLY IS simple and easy to do. Back to the point and CAPS LOCK OFF). When you know you are going to have a busy week, this is when you make meal prepping your best friend.

What is meal prepping?

I know you have heard the expression “fail to plan, plan to fail” right? Well, meal prepping is planning out your meals to ensure that you make the right choices because the food is already prepared for you. The premise behind meal prepping is to take a few hours, one or two days a week to prepare all of your food for the next three to five days. You can prep just one meal (dinner) or all three meals and snacks ahead of time. The key to successful meal prepping is having a PLAN.

THE PLAN
Rule #1 in meal prepping is to make a plan. Make a menu, gather recipes (He and She Eat Clean and Lori Harder have great simple and healthy recipes) and plan what you want to eat for the week. Each meal should include a lean protein source, a veggie and a carb (starch or fruit). Add in healthy fats like coconut oil, natural nut butters and avocados.

GO SHOPPING
Now that you have your menu, make a list of the groceries, spices, herbs, condiments you will need. Stock up on plenty of fruits, vegetables, protein, starches, dairy, nuts and seeds. It’s better to have too much than not enough food.

STORAGE
Choose BPA free containers that fit nicely together when stacked. Having your fridge look like a game of jenga will drive even the most unorganized person crazy. I personally like to use clear, glass containers. They are more expensive, but they will last longer and you won’t have to guess what is in each container. Also make sure you have snack size baggies for your snacks. They are already portion controlled – easy peasy.

COOKING
This is where the work comes in, but it is worth it! Each week this process takes me a few hours, but it saves me cooking time during the week.

Proteins: I make all of my meats at once. In the summer I toss everything on the grill and let it cook. Personally, I like to cook my meats with little seasoning. That way I can add healthy sauces or spices as my taste changes throughout the week. In the colder months, I bake my proteins in the oven or on the George Forman Grill

Grains: These can be cooked up once for the whole week. A pot of quinoa or brown rice will last for five days and can be made with low sodium chicken stock for added flavor. I bake sweet potatoes, zucchini and/or spaghetti squash at the same time I cook the veggies in the oven.

Veggies: Vegetables can be raw (salad), steamed, stir-fried or roasted. I cut up all of my veggies in same size pieces so they will cook evenly. Adding healthy oil and herbs will enhance the flavors while they cook.

DON’T FORGET ABOUT THE CROCKPOT!!!! One of my favorite dishes is to cook 4 pounds of chicken breast with canned tomatoes and a few spices – spicy chicken. Set it and forget it! The crock pot is also great for making oatmeal.

PUTTING IT ALL TOGETHER
This is when you can take your meal prep up a notch and portion everything out into meals. Depending on your preference, you can mix and match your meals as you go throughout the week or create all of your meals in your containers so all you have to do is grab and go. Either way, when creating your meals make sure you get the appropriate serving sizes of your items. Make sure each meal contains a protein, a veggie and a carb (fruit or starch). Don’t forget to add in healthy fats to at least 2 meals!

SERVING SIZES
Protein: 4-5 oz
Carbs and Starches: 1/2-1 cup
Veggies: 1 cup or 2 cups for leafy greens
Fruits: small piece of fruit or 1/2 cup

So we have covered lunch, dinner and snacks, but what about breakfast? Meal prep works for breakfast too. Recipes like overnight oats, protein muffins, protein pancakes and baked oatmeal save me from chewing my own arm off when I wake up.

And if all else fails, you can have a meal prep service make your food for you! What!!?!? Yes, there are places that will do that for you. Incredible, right?!?! If you are in the metro area, a great local company that I recommend is Re.Nu.Trition. All meals are gluten free, made with anti-biotic and hormone free meat, healthy and their produce is purchased locally. Meals prepared and available for pickup on Sunday or delivered to you on Monday for $10 charge. You can find out more about Re.Nu.Trition on facebook.

If you are not in the Metro area, another great healthy meal prep company is ICON Meals. ICON Meals is out of Texas and they will ship your custom meals to your door step. Each meal comes to you fresh, never frozen, and you have the option of over 100 meal combinations.

“Healthy food is boring and bland.”

Well sure – any food without seasonings will taste bland and boring. That’s why you add flavoring silly! I will throw this out there again – remember that I hate to cook and I am horrible at it? Well, I’m also terrified of trying seasonings, flavorings and condiments that are not the typical salt, pepper and ketchup. So I am going to address this topic in the only way I know – Flavor God Seasonings. I discovered these when I was in my last prep and I couldn’t keep eating bland chicken anymore. The first thing that got me was that they were gluten free and then I saw all of the flavors and fell out of my chair. Seriously – bacon flavoring, donut flavoring, pizza flavoring…..drool!!!! And they are healthy, low cal or cal free and easy!!!!!! Shake and bake. BAM!

“My kids refuse to eat foods that are good for them”

OK – another COLD, HARD, TRUTH coming at cha! Your children do not buy the food, your children are not your boss and despite what they say, they will not starve to death. Since when did parents allow their children to treat them like they are their personal chefs? Growing up I ate what was put on the table or I didn’t eat. Plain and simple. And there were a lot of times I didn’t eat, but I’m still alive today to tell the story. If I would have had it my way, I would have ate peanut butter sandwiches, Doritos and Swiss Cake Rolls at every meal, but I WAS A CHILD. It was my parents job to make sure I ate things that were good for me. Yes, we did get treats, but, like they say on Sesame Street, they were “some times foods” and were only allowed on special occasions. I grew up in a different time and things have certainly changed since then. Seriously, I bet in some states children can sue their parents for not serving them the foods they want. I do not have kids, but I asked a few of my friends who are AMAZING parents and this is how they get their kids to eat healthy:

YOU give the options. If they choose to not eat what is served, they are given 2 options of what they can eat and they have to make it themselves. If then they still don’t want to eat, too bad. Go to bed hungry. PS – their kids have not died of starvation.

Hide veggies in the food. Add cauliflower to mashed potatoes, black beans to brownies, zucchini to pancakes and spinach to smoothies. If my husband doesn’t know I do this, neither will your kids. Here is a great post on how to be sneaky.

Make food fun! Make creatures and animals out of healthy foods. Come on! Who doesn’t want to eat kitty cat oatmeal? See some fun ideas here.

When eating out, don’t order off the kiddie menu. Order a healthy option off of the regular menu. It may be a little more expensive to buy your toddler a full meals, but it A) is healthier than chicken nuggets and fries and B) you can take home the leftovers and call it meal prep for the youngster.

And if all else fails, if you don’t want to eat it, DON’T BUY IT!!!!! If it’s not in the home – no one will be tempted.

 

 

 

The Struggles of Being Fit and Healthy – Getting Motivated

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I often hear people say:

“I need to workout, but I just can’t get motivated enough to do it.”

Been there – done that. Everyone experiences this. Even seasoned athletes/exercisers experience the “ho hum’s” occasionally. It can be so easy to talk yourself out of a workout, but I want to help you find a way to inspire you to do it.

There are so many ways to motivate yourself to exercise, and I want to share some ideas that have helped me. Sure I’ve had days when I’ve struggled with exercise. Just like everyone else, there are days when I’m too tired, or have too many things scheduled to find time to exercise. With 2 full time jobs, 3 dogs, my own business and a hubby with 2 companies of his own, I have a plate full of responsibilities and everything seems to require top priority like right now. But my workout is my time for myself. This is when I destress and focus solely on myself. In order for me to be on top of game, I have to be on top of my physical game. With a clear mind and a healthy body, I can put my all into my life outside of the gym. And on days when I struggle to workout, I have a secret stash of motivational tips that keep me on the fitness trail. Here are a few of the reasons I give myself to get motivated to workout:

That post-workout high. I always feel on top of the world after a good workout. Knowing I just completed a challenging workout leaves me feeling strong, confident and like I can accomplish anything!!! There is NOTHING better than that feeling!

Get excited to have “Me Time”. This is your special time for yourself. While many of us make the time to take care of others (kids, spouse, other family members, co-workers, boss), we often neglect taking time out for ourselves. Make your “you” time a priority, and don’t break that exercise appointment.

REWARDS!!! After every fitness milestone, I reward myself with something. It doesn’t have to be anything expensive: a book, cute shoes, a pretty new nail polish, a bouquet of flowers or my favorite – a new purse. If I am having trouble getting motivated, I remind myself that after I reach my goal I will be sporting a new purse. (don’t judge me – I’m in a 12 step program for my addiction)

Fitting into “new” old clothes. Remember that outfit that you are just dying to wear again? Remember how amazing you felt the last time you wore it? Enough said – get moving so you can wear it again!

Stress relief. Stressed from a long day at the office or frazzled from your busy schedule? Get out and work it off. It really helps to have this physical outlet to let go of all that tension. Exercise releases feel good endorphins and you’ll walk away from a workout in a better mood.

Time for contemplation. Sometimes, I enjoy losing myself in my thoughts when I exercise. I’ve found it often helps me uncover solutions to daily problems. Some of my best ideas come to me while I am out for a run. Use this time to let your mind wander a bit and see where your thoughts take you.
Get a workout partner. Not only is it much more fun to exercise with a friend, you have a sense of responsibility to them to keep your workout appointment.

Hire a coach or trainer. Worth the money, if even just for the motivation and the accountability of having to keep an appointment. Need the name of an AWESOME trainer? Let me know…I think I might know someone. LOL!

Keep an exercise journal. People who keep a journal of their workout routine have a far better chance of success than those who do not. The journal is your own personal checkpoint to remind you where you came from, where you are now and what your intended goal is to be.

That dreaded of feeling disappointment from not exercising. I hate the guilt, frustration and feeling like I have missed something very important when I skip my workout especially when 30 minutes later when I know if I would have started when I wanted to I would be done by now.

Need more motivation? Check out this article that I wrote for Cut and Jacked to really light a fire under your buns.

Happy Unicorns Agnes! I’m a Part of Unico Nutrition!

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Ok, so this post has really has nothing to do with unicorns, but when I think of Unico Nutrition, I think of Unicorns and both Unico and Unicorns make me happy sooooo….

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I am so excited to announce that I am a Unico Nutrition Ambassador and I will be contributing my vast knowledge of fitness stuff (running and lifting heavy things), mad cooking skills (mostly protein pancakes and coffee) and sarcasm to their blog. You can read my first blog post, Beating The Five Exercise Excuses here.

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But for real though. In July I was asked to review a few Unico Nutrition products and I was instantly a super fan. Unico Nutrition offers a variety of items which are all awesome:

Protein Powders: Apollo Chocolate Peanut Butter and Vanilla Milkshake

Pre Workouts: Athena Intense and Natural

Fat Burners: Vulcan

BCAA’s: Yumino

Now – to the good part! So, what can I do for you? As your ultra fabulous ambassador, I can offer you $5 off your when you use code FITTOGO at check out.

I can’t praise this company enough. They produce quality products that taste delicious and hold up to their claims. The customer service is outstanding and I can’t ask for nicer people to work with. And what I really love about this company is that they don’t claim to be the “beat all to end all” product that will be your magic pill. They know that you will make the change because of what YOU DO, not because of what you drink. To quote their motto: “We’re a supplement company. We’re not going to make you lose 10 pounds. We’re not going to make you gain 10 pounds of muscle. We’re not going to make you run faster, lift heavier, or set new personal bests. You’re going to do that. And we’re going to help.”

Once you buy all of the products, you must try the only post workout shake that I will drink to refuel my muscles and make my taste buds happy!

Apollo Vanilla Berry Goddess Protein Shake

  • 1 cup Unsweetened Vanilla Almond Milk (more or less depending how thick you like your shake)
  • 1 scoop Vanilla Milk Shake Apollo Protein
  • 1/2 cup frozen blueberries
  • 6 ice cubes

Blend and enjoy!!!!!

The Post That May Put Me Out Of Business

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Today while running sprints, I had an epiphany. Are you ready for THIS one? Wow, I can’t believe I’m going to say this. Here goes – You DON’T need a trainer to lose weight and get fit. WHAT!?!?! That;s what I said. Now, before I get into this, I need to give you a little info on how I got to this. Stay with me for a minute as I give you a little bit of the back story.

It’s no secret that I am not a fan of The Biggest Loser. The show portrays getting in shape as grueling, painful, embarrassing and damn near impossible if you don’t have a trainer screaming in your face and breaking you down. The contestants (real trainers call them clients) are pushed way past what is healthy, safe or even attainable in the “real world”. The time that they spend at the ranch with the trainers is a huge set up for failure. Hours of exercise, restricted diets and tv land tricks to make the scale move only equal two things: ratings and rebounds. All the while the trainers are there acting as if they are the ones responsible for the changes that are happening on THEIR TEAM.

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Another weight loss show started up this past week – Extreme Weight Loss. I am a huge fan of this show. Chris Powell and his wife Heidi do things a little differently. They work with their client (not contestants) for an entire year to help them lose the weight. The show is much more real life like and inspirational. The problem I have with this show is this: the clients do a 90 day “bootcamp” with Chris and Heidi where they are pushed and taught what they need to do in the next “phase” of their weight loss journey. In the 2nd phase, the clients are sent home to live life as usual but incorporate what they learned while they were at “bootcamp”. Well, as you can imagine, going from being under Powell watch to being on your own, most of the clients start to flounder. Da, Da, Da -in comes Chris to rescue them. Have no fear – Chris is here. And bring them back from the brink of destruction he does.

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Fast forward to the now. As I watched the latest EWL, I had a weird thought. “Why do people think that having a trainer is the only way they can lose weight?” Think about it….you watch weight loss shows like these and think, “If I was there with training with Bob, I could totally lose weight.” or “They are lucky. If I had a trainer I could do it too”. Buy why do you NEED a trainer? What could a trainer do for you that you can’t do for yourself? It’s kind of like the infomercials for P90X and the 21 Day fix, MLM’s such as Isagenix and Herbalife and all the gadgets and gizmos that claim THEY ARE THE ONLY WAY TO LOSE WEIGHT. These shows make it look like you can’t get healthy without them. Shit, I’m going to completely bankrupt myself by telling you this, but YOU DON’T NEED A TRAINER OR A MIRACLE SHAKE OR WORKOUT PROGRAM TO GET HEALTHY!!!! Yes, you read that right. I am a trainer and I said you don’t need a trainer to get healthy. Do you want to know the secret that WILL get you those results that you want to see. It’s something that a trainer CAN’T give you, a shake won’t offer you and something a gadget can’t produce. Are you ready? It’s….

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DETERMINATION. It’s the one thing that every person who lost weight on a show and kept it off has. It’s what kept those people who drank the shakes going. It’s the thing that got the people out of bed, in workout gear and working out to the dvd’s. And it’s what drags their tired ass to the gym to workout with their trainer. IT WASN’T THE MIRACLE PRODUCT, DIET OR THE TRAINER THAT GAVE THEM THE RESULTS – IT WAS THEIR DETERMINATION THAT DROVE THEM TO DO THE WORK AND MAKE THE CHANGES!

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Now, hold up. Before I lose all of my clients and you go off and fire your trainer, let me say this. Yes, a trainer can’t give you the determination that it will take to reach your goals. This is true. That is something that you have to find within yourself. But once you have it, a trainer can work with that determination and show you ways you can excel and put your determination to good use. Having a spark in you is great, but with a little help, a trainer can ignite the fire.

How?

Well, have you ever went to a gym excited to work out, but once you got there you felt lost? Maybe you spent a half hour walking on the treadmill, a few minutes doing the strength training exercises that you were sorta familiar with and left feeling like you could have done more?

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Yes? This is when trainers like me can help. We can show you how to work out in the most effective and efficient way for your body and your goals. You could do a workout that you found in a magazine, but getting one that is designed for YOUR body will help you reach your goals faster.

Another way a trainer can keep you going is to give you new ideas! We have lots of time on our hands while we are sleeping to dream up new and exciting ways to challenge the human body. You think you have done every type of pushup possible? Trust me…we have 5 more versions up our selves that we save for special occasions. A trainer can not only show you new exercises, but we can show you different ways to train your muscles to keep you from getting bored.

And the best thing a trainer can do is keep you motivated when you are in a slump.

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Even the most determined person can have off days, weeks or months. Having a standing appointment with a trainer (which you are paying for AND don’t want to upset the beast) can stop that little devil who is whispering in your ear “Stay home. Workout tomorrow. Watch a marathon of Game Of Thrones”. Many times, walking into the gym is the hard part. Once you are there, you get into the swing of things. Add in a motivating trainer who is encouraging you to push your limits, and woo-pow – your determination is back.

Investing in a few sessions with a trainer can change your workout for the better. When you can go into your workout with the confidence that you are doing what’s best for YOUR body, you will be much more successful. Long term or short term training, either one will complement your determination.

With determination in your heart – you are unstoppable.

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