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Succeed in your Health, Wealth, and Relationships

MDM

Folks, how’s your health, your wealth, your relationships?
There is a great book out that helps people in their health, wealth, and relationships to become 3D in business and life to have a Real Impact on others! 😀

See more here by Nicholas Bayerle

-https://www.amazon.com/Modern-Day-Business-Man-Sacrifice/dp/1948787776/ref=sr_1_1?crid=3L8ZUB7LCQF0I&keywords=nicholas+bayerle&qid=1560571276&s=gateway&sprefix=Nicholas+Bayerle%2Caps%2C404&sr=8-1

Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

How to Stay Motivated: Make it Awesome — The Bioneer

One of the questions I get from people in the comments most often is: how I can I be more motivated and disciplined to train? Or to work toward my goals? 763 more words

via How to Stay Motivated: Make it Awesome — The Bioneer

Making Success a Habit

Success

Success

Hi everyone,

The other day was chatting with some buddies on what we do to make our week more successful.

Besides enjoying some wonderful espresso from some organic beans one of them brought, we enjoyed some fresh fruit, and other natural goodies as we each contribute.

Here’s what we came up with…

Wake up really early

Surely you know that time is an invaluable asset. Highly successful people take it up a notch by waking up at 5:30 am, 4:30 am and even 4:00 am. Not only will they have more control in their early hours, they’ll also have more opportunities to do things that matter to them. 

Start with waking up 15 minutes earlier than your usual time. Then, gradually adjust.

Burn your calories – Combat stress

We don’t mean just the intense exercise regimen – you can simply do yoga, like Christies CEO Steve Murphy does. Exercise will not just make you think clearer, be healthier and scientifically happier, it allows you to combat stress as well.

Make time for exercise. An hour-long routine seems too daunting, so try running, dancing or even walking around the neighborhood for at least ten minutes

Do an “Hour of Power”

Motivation doesn’t last forever, so you need to replenish yours regularly. Highly successful people know this, so they dedicate ample time to increase their supply. You’re more likely to continue accomplishing a task once you’re emotionally invested in it, right?

Spend thirty minutes listening to inspirational anecdotes and empowering quotes.

Write in your gratitude journal

Happiness is about wanting the things that you already have. By enumerating the blessings they’re grateful for, highly successful people become more open to optimism and inspiration and improve their outlook in life.

Everyday, write down at least one thing that you’re thankful for. Learn to count the small wins.

Ask yourself one important question ..

“If today was the last day of your life, would you still want to do what you’re about to do today?”

This hard-hitting question gets you right where it wants you. If you find yourself saying “no” several times in a week, then go out there and change something. You never know when you’ll have the opportunity to do it the next time.

Brian Tracy (Author): Eat that frog first

In the morning, the willpower of highly successful people is fresh and ready to go. So, this is the best time to take advantage of it – do your hardest task, your “frog” first. This way, you’re more likely to get it done and you’re more likely to finish it without other people barging in on you.

Choose your “frog” of the day – only one – and stick to completing it before you even get to eat breakfast.

Connect with your partner

Use your morning hours to reconnect with your partner. Talk about your plans, your finances and even your beloved hobbies as a way to always be present in their lives. In the morning, highly successful people know that you’ll have more energy and more focus so making this a ritual is paramount. You can even set up one day of the week as your “breakfast date”. Go to the nearest cafe for breakfast or run around the neighborhood with your partner. It may do wonders for your relationship.

Plan and strategize

If you don’t take a few minutes of your time to map out the direction of your day, how will you know if you’re headed towards the right direction? Take at least 10 minutes of your day to visualize your life goals, review your tasks for the day and allot schedules for breaks. It’ll help your day be more manageable and less stressful.

Meditate and clear your mind

Keep calm and let your inner peace guide you: spend a few minutes to say a prayer or to meditate to keep you relaxed. Remember, 90% of illnesses are stress-related, so forget the rush, don’t dash and enjoy a few “hush” moments with yourself. Focus on your breathing. You may even recite an empowering mantra during your routine.

Bond with your kids

If you have children, this is for you. Don’t be that parent who says,  “Oh, my son/daughter grew so fast! I barely had time to enjoy with her/him.”

In the morning, when there is less clutter in your mind and less stress in your system, make it a point to help them get dressed, cook a hearty breakfast (or bake a batch of cookies) and even talk to them about their dreams. After all, you’re working so that your family will have a better time. Don’t let work get in the way of family – make time for your priorities.

Remember to begin each day taking 5 to 10 minutes visualizing successfully doing the goal for the day.

At the end of the day, think of at least 3 things or people you’re thankful for and why.

Here’s to Living a Boundrylyless Happy & Successful Life !! 😀

Successful People

Successful People

Turbocharge UR Productivity

 

Have fun accomplishing the Impossible

Have fun accomplishing the Impossible

Hi Folks,

Was recently chatting with friends after a great workout at our nearby park. We talked about how we’re preparing to make this Fall our best ever by being more productive. While enjoying a delicious fruit smoothie. Here’s a link to some healthy and mouthwatering recipes that you can use to recharge yourself with. The link with video can be found here. 

Now for those tips. The first two are great for beginning your day. 

 

First, count backwards from 100 down to 1.

Here, speed is the key. If you miss a number, no worries, continue until you reach one. 

 

Second, visualize a noun for each letter of the alphabet. Imagine it with colors, shapes, images, and even sizes (this gets the right side of your brain activated). Do this while saying the noun aloud (this activates the left side of your brain through verbal use).

 

By doing these two simple brain games you’ll improve your cognitive ability. Which assists us in thinking, reasoning, along with problem solving. 

 

Hope you enjoyed those Brain Games. Now here’s some more tips to help you Perform like a Pro….

Mini-actions are a powerful productivity tip. A mini-action is a tiny step. It is an action you can accomplish from start to finish in just seven minutes or less. For example, in seven minutes you can:

  • Clean out one drawer at your office
  • Throw away binders from workshops you attended five years ago
  • Call to follow up with a prospective customer
  • Choose a book on productivity you would like to read
  • Reserve a conference room for your team meeting next week
  • Handwrite your thoughts for three objectives you have for the team meeting
  • Walk around the block. Walk up a few flights of stairs. Stretch.
  • Drink a cup of water or laugh out loud (it has been proven–happier people are more productive)

If you choose to take tiny steps forward every day, these tiny mini-actions can compound while boosting daily productivity exponentially. Understanding the power of mini-actions while consciously choosing which you will use along with which you will delete from your life are the keys to improving your personal time management and your productivity.

Think of it this way: every action you take during the day is actually a mini-action. From crawling out of bed, to brushing your teeth, getting dressed for work. Every single action is a mini-action!

Mini-actions are incredibly powerful because they are so easy to do. They can help you become unfrozen. When you begin working on a new project ask yourself, “What mini-action could I take right now that will help me finish this task/activity/project/goal?”

Goal is a Dream with a deadline

Goal is a Dream with a deadline

The objective of this article is to help you understand how much time is lost in the gaps of life. There is a lot of hurry up and wait. But if you have five places in your work day where you are stuck in a short gap–you can accomplish five micro-actions. There are many small, unfinished tasks you never seem to have time to complete.

The list below is categorized so you can make use of the gaps in your schedule and boost your productivity starting today!

Night Before Work

1. Keys. Always put your keys in the same place.

2. Closet Organization.  Organize all of your clothes in the closet based on color and sleeve length. If a woman has five different black tops, it takes very little effort to look at the section of the closet with all of the black tops and move from short sleeves to long sleeves to find the appropriate shirt without wasting time. A man, his various shirts, ties, formal, casual, based on color and function. 

3. Clothes. Decide what you will wear the night before. Place everything you plan to wear in one location. This includes socks, shoes, ties, jewelry and any other accessories you will need. (How much time have you spent looking for the right shirt when you have a meeting that begins in less than an hour?)

Getting Ready in the Morning

4. Water. One of the most important habits to dramatically improve your productivity is to drink more water. You already know you should drink eight 8-ounce glasses of water per day. This is a simple productivity hack. Drink eight ounces of water when take your vitamins, or when you first wake up.

5. Move. Begin each morning with some stretching, walking, yoga, calisthenics that will get your body and mind moving. 

6. Review. Before leaving the house take a quick look at your calendar and to-do list. How many times have you made it halfway to the office and realized you left something important at home?

Arriving at the Office

7. Leave for the office seven minutes early. My brother taught me that arriving on time means you are arriving late. Leaving a few minutes ahead of schedule each day can easily reduce the amount of stress you might feel if you are caught by one too many stoplights.

8. Arrive on time. Consider the impact of arriving on time and ready to work at 8:00 every morning, rather than dashing into your office at 8:15 and still having to grab a cup of coffee, pull your mail out, say hello to a couple of people. By the time you sit down, it’s already 8:30. Assuming you work 20 days a month, you are wasting at least 10 hours of productive work time each month, or 560 hours per year.

During the Work Day

9. The 10 Minute Tidy.  Take 10 minutes each morning to tidy, organize, your desk and 10 minutes each afternoon to “tidy” up your desk again. Your desk is a tool, keep it functional. 

10. Office Supplies. Have all your office supplies easily accessible. While I am not a personal organizer, I have many friends who are and one of the most intuitive but often overlooked productivity needs is to have all of your regularly used office supplies easily accessible. As an example, I moved my work desk into a new space about six months ago, and for six months I was digging through my desk drawers looking for Sharpies, my ruler, sticky notes, scissors, adhesive tape. By my own estimate I wasted at least 10 to 15 minutes a day looking for these items in various places.

11. Everything should have a place. Every single work item or supply that you use regularly should have a single location specifically for that supply. Scissors should have a home and paper clips should always be in the same place.

12. Prioritize each task. Once you know the outcome of a project, create a list of action steps that will allow you to complete the task. Then prioritize each of the steps in an order that works in the most efficient way with the least waste of time and effort.

13. Capture all of your notes and to-do lists in one place.  As you begin to improve your organizational and productivity skills you will want to choose to have a single place to capture all of your goals, notes, action steps and to-do lists.  You may choose to use some sort of daily planner or even a spiral notebook. For the tech-savvy, there are many apps available for your smartphone to help with this.

14. Start and finish one task at a time. Many people start a project or task and move it to 98% of completion, only to stop short of finishing the last 2%.  Make it a point to start and completely finish one task at a time.

15. Create repeatable processes and systems. Take the time to stop and think about the routines you and your team do over and over every day. Choose to create processes and systems to streamline those activities.

16. Use checklists. As you create your processes and systems, create checklists to use each time.  A checklist provides consistency and serves as a protocol for you and for your team. It also provides the opportunity to cross off what has been accomplished and it will clearly show what is left to do.

17. Staff meetings. Arrive seven minutes early to your next staff meeting and use that time to make a list of people you would like to write a thank you note to.

18. Just say NO. Don’t be afraid to politely say no. Productivity is often a “yes” or “no” decision. If you are asked to participate in an activity that doesn’t line up with what you are trying to accomplish, politely say “No, thank you.”

19. Get rid of the distractions. True productivity occurs when you are able to totally focus all of your mental and physical energy on one task at a time. To improve your productivity, you may need to get rid of the distractions in your day.  

20. Stretch. The human brain can only take so much. Make sure you take time during the day to stretch, walk and stay hydrated.

21. Use a timer. A timer can help you improve and monitor your current productivity skills. Set the timer for 30 minutes and focus on completing one task at a time. Work until the timer goes off, and you will be amazed at how much you can accomplish when you are not looking at your watch every five minutes.  

22. Work with concrete deadlines. Aren’t you amazed at how much work you can get done the day before you leave for vacation? Knowing that you have a concrete deadline can have a positive influence on the volume of work you accomplish. 

The End of Your Work Day

23. Clean out your car. It is surprising how much trash and clutter can accumulate in your car. Take a few minutes every day to clean the trash out of your car.

24. Create a written daily plan of action. Take seven minutes to think about what you would like to accomplish the next day, and create a written daily plan of action. Having a written daily plan of action ranks as one of the most powerful time management and productivity tools person can implement.

25. Relax. Even seven minutes of truly relaxing without noise or interruption will make you more productive.

26. Be happy. There are so many articles that talk about the power of happiness and laughter. Happy people are simply more productive.

27. Go to bed. It takes less than seven minutes to decide when you will go to bed and when you will choose to wake up. Get a good night’s sleep for a vast improvement on your productivity.

 

Here’s to enjoying a Boundrylessly Productive week !!

 

Reflect for Success ~

Enjoying Success

Enjoying Success

Hi Folks,

Just wanted to share a tip that has helped me reach my personal goals easier.

Wanted to share another tip with you.

Usually before going to bed, I’ll reflect while asking myself a couple of questions to evaluate my day.

1. Did my actions today help me, (along with others, have found as we help others, it comes back to help us too!) get closer to my longer term goals?

After answering ..

2. Think about what you could have done differently with relating to others.

Don’t think too heavy, just a light review, to adjust your priorities (or mini-goals) to keep you on track toward your long term goals.

This also helps me from getting caught up in the daily hustle and bustle of a busy life.

Please share your tips or ideas for success in the comments section for others to learn from.

Here’s to living a Boundrylessly Successful Life !

Goal is a Dream with a deadline

Goal is a Dream with a deadline

Economical Super Foods – Oh Yeah !!

Enjoying Healthy foods is not difficult....so don't panic

Enjoying Healthy foods is not difficult….so don’t panic

Hi Everyone,

Hope all of you are enjoying summer.

Here’s some great Super Foods that are Great for you but won’t empty your wallet.
So you can enjoy better health AND have money for that Awesome vacation too.

Step aside, goji berries, acai and spirulina…
Superfoods do not have to be exotic or pricey.

Here’re 4 superfoods you can easily find in your local grocery store or farmer’s market that are reasonably priced, easily obtainable by the average person and best of all, super nutritious.

First is Celery ..

celery

celery


Celery has an impressive nutritional profile, containing many antioxidants such as vitamins C, A, manganese and beta carotene. It is also an excellent source of fiber, and is rich with minerals such as calcium, magnesium, potassium and dietary sodium in perfect balance. It has been used by people in Asia for centuries as a blood pressure reducer. Additionally, it contains cancer and inflammation fighting compounds.

Second is Banana

Bananas

Bananas


The humble banana may be the cheapest superfood around. Available for as low as 20 cents per serving, one banana comes with an impressive 34% RDA of vitamin B6, which performs many health functions in our body such as maintaining proper nervous system function, warding off cardiovascular disease, type 2 diabetes, general infection and obesity. Bananas also support stomach and digestive tract health.

Third is Watermelon

watermelon

watermelon


Watermelon, bountiful and budget friendly in the summertime, is actually one of the most nutrient dense foods around. It provides high amounts of many vitamins, minerals and antioxidants with a relatively low amount of calories. It aids digestion and bowel regularity with its high water and fiber content, is great for hydration, and is rich in lycopene, which has been associated with protection against heart disease and cancer.

Fourth is Romaine Lettuce

Romaine-Lettuce

Romaine-Lettuce


Forget about tough, chewy dark greens like kale and chard… romaine can do it all. Not only is it high in calcium, one head of lettuce containing about 26% RDA, but it is also low in oxalic acid, an anti-nutrient that inhibits calcium absorption. (Hint: dark leafies are high in calcium but also high in oxalic acid). Romaine is also rich in water, is a complete protein with 7.7 grams per head, and surprisingly, provides 44% RDA of Omega-3 essential fatty acids.

So the next time you worry about getting more superfoods in your life, give your wallet a rest and just go for these widely available and affordable fruits and veggies instead.

Remember, health doesn’t have to cost you, however poor health certainly will.

Here’s to enjoying living a Boundrylessly Happy & Healthy Life folks !!