Do Carbs Make You Fat???

Everyone knows that eating carbohydrates makes you fat.  Right?  Is this really true?  What if you could stop thinking so much about the amount of carbs you eat and could still manage not to get fat?  Is it possible?

When we eat carbs we release a hormone called insulin.  Insulin is released to help keep the body's blood sugar at bay.  What we want to happen is for our body to be able to clear the sugar quickly from the blood stream and shuttle it to be stored in muscle tissue to be used as energy instead of being stored as fat.  Unfortunately the exact opposite happens for many, many people.

WHY?

Because so many people eat a horrible diet consisting of PROCESSED carbs.  Eating processed carbs (most anything packaged or white) leads a person to becoming very insensitive to insulin, resulting in the body's inability to clear away sugar in the bloodstream quickly so that it can become stored in muscle tissue and used as energy. When the body becomes insensitive to insulin it will most likely lead to a health derailing nightmare.  

Insulin resistance is a condition that causes the body to no longer effectively remove sugar from blood which leads to a huge reduction in the body's ability to burn fat and a huge increase in the body's ability to store fat and ultimately to develop type 2 diabetes. The body has a hard time burning fat in the presence of insulin so the less insulin in the bloodstream the better.  You want your body to secrete a minimum amount of insulin, to be highly sensitive to insulin so that only small amounts are needed to clear sugar after eating carb meals.  When your body stores carbs in muscles to be used as energy and not to be stored as fat it's called maximum glycogen uptake. 

So your body's ability to tolerate carbohydrates comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbs to lean tissue and not to fat stores.  When it is shuttled to muscle it will be used as energy, when shuttled to fat store areas it makes your body mushy, icky, flabby and horrifically unhealthy!

HOW DOES ONE INCREASE INSULIN SENSITIVITY?

 One way is to lower your carb intake for a good amount of time (6 months to a year or even 2 years) to repair your insulin receptors.  Eat a GOOD SOURCE of carbs (spelt bread, oatmeal, brown rice, any veggie) with a protein in the morning for breakfast and do some physical activity within one hour after eating your breakfast. Your body will use the carbs you have eaten for energy when you strategically plan to workout after eating.  Then have a few more good sources of carbs after your workout.  (If your body fat is over 25% eliminate the carbs after the workout until you reduce your body fat to 20%).  At lunch and dinner eat only protein sources and vegetables!!! 

Also cutout fructose from your diet... I do not believe that pure starch (carbs) is the sole cause of insulin resistance. If that were the case then wouldn't Japanese people be the most obese people in the world?... Every meal they eat includes pure starch... RICE!  What is missing in their diet is SUGAR!  It's the inordinate amount of sugar we eat with our crappy carbs in the U.S that causes insulin resistance... not carbs. 

Please get rid of high fructose corn syrup, sweetners, sugar, dried fruit, smoothies, and even fruit juice. Limit your actual fruit intake to 1-2 pieces a day in the morning!

Eliminate all trans-fats and hydrogenated oils!  It causes you to store belly fat and is also a huge culprit to developing insulin resistance.  

Improve your omega 6:3 balance... Eat wild fish, avacados, eggs, and don't use oils high in omega 6 like corn oil, safflower oil, sunflower oil and fried foods. 

Drink Green TEA and use CINNAMON!!!  Helps divert carbs towards muscle cells and away from fat cells.

When your body fat reduces to less than 20%, and you will get there if you follow the above combined with an effective strength training and cardio conditioning program, that's when you can and should increase your carb intake making it a consistent part of your diet. It's at this point your body will become more efficient at using carbs as energy and it becomes safer and smarter to consume them.  Keep a high amount of protein combined with a moderate level of carbs and ALWAYS ALWAYS stay away from processed carbs and eliminate sugar from your diet because we want to create a bodily environment that will use insulin as a huge asset to our transformation goals and not as something that will derail our goals.  You can do it!  Start today!   

Want Great Fitness Results? Avoid this Common Mistake!

Have you ever felt lost, overwhelmed or lacking confidence when you workout or maybe finding yourself a little bored?  Have you ever started a program and before finishing it for the full prescribed amount of time you find yourself wandering to try something new? You start with a specific strength program but then suddenly jump to try the latest fat-loss program?  When you get back to doing the strength program you realize you've lost your previous level of strength because instead of progressing through your workouts and clearly understanding how to layer and combine them you make a big mistake that prevents you from getting the absolute best results! What's the big mistake?

It's called program hopping! <---- #1 mistake!!!

We all have done it haven't we? Instead of developing and sticking with using a more effective progressive program we hop from program to program because "oh... this looks cool", or "wow... that guy or girl is getting some great results... I wanna do what they are doing."   

Choosing to do "just any random workout program" is better than not doing anything, however, one should consider how each workout program chosen might benefit subsequent workout programs.  The order you do your workout programs is an important factor when choosing which workout program to do. 

Paying attention to the order of workout progression is called PERIODIZATION 

It means setting up training into periods of time with each period focusing on specific fitness outcomes so the outcomes you develop will build upon each another.  Progressive programming ensures each training period becomes more effective because of the ones that came before.  I heard it explained once like this... "progressive programming perpetuates progress". (I love that).

Why is paying attention to periodization so important? Because you want to be sure you are setting yourself up to keep progressing.

I'm not going to pretend I am a wellspring of knowledge and have the best ideas about how to set up a well thought out periodized program.  There are a lot of programs out there you could buy to help you do that and I would highly recommend you do.  What I wanted to do was to get you thinking about it and to give you some ideas about how you might start to set up a program. 

Here's just one example of using periodization in setting up a workout program... 

Start with strength workouts...  (4weeks)
The basics are the BEST!!!  You might do 6 reps for 6 sets of each of the following... Be sure to use a heavy weight... (find your one rep max and perform with 80% of that weight).
Squats or Leg Presses
Bent Over Rows or Reverse Flys
Alternating Reverse Lunges
Overhead Press or Lateral Raises
Dead Lifts or Leg Curls
Chest Press or Chest Flys
Finish with a metabolic set (anaerobic energy system training)... 10 rounds of jump-rope, working each round at maximum all out effort for 30 seconds and resting for 10 seconds. Repeat 10 times...  Do this workout 3-4 days a week on non-consecutive days.

After 4 weeks you would progress to strength endurance training and fat loss workouts. (4 weeks).
Density Training is a great way to accomplish this goal. Density training is working with a set amount of work in a set amount of time, then for the second round doing more work than the first round in the same amount of time.
Choose a combination of 3-5 different exercises. Start with using a lighter weight and perform reps at the normal speed you would go doing as many as you can for 30 seconds of each exercise. The second time around you would increase your weight significantly and try to do more reps than the first round in the same 30 second time period.  
So you might choose...
Overhead Press, Sumo Squats and Chest Flys for your first block. Do each exercise keeping a record of the number reps you do for each exercise in 30 seconds working at a normal pace. Then start over with each exercise, still working for 30 seconds each but this time trying to beat the number of reps you did the first time.  If you did 20 overhead presses with 10 pounds the first time, the second time you would lift 12-15 pounds and shoot for at least 21 or more reps for the same 30 seconds. Record results!  Then choose 3 more exercises and repeat the whole process.  Be sure to do at least 5 blocks of 3 exercises and cover your whole body.
Do this workout 3-4 times a week on non-consecutive days. Also for this phase do cardio on off days... jog at a good aerobic pace for 30 minutes during this phase... During the last phase you were working more on anaerobic energy system conditioning (jump-rope) this month it's aerobic energy system conditioning. You need both!  

Lastly, you would move into a muscle gain phase where you would combine phases one and two... 
Mix it up into strength sets and density sets along with getting cardio in on the days you are not doing either of these...  So the last phase might look like this.... 
Week 1... strength train on MWF, anaerobic cardio T, Th., Sat.
Week 2. density train MWF, aerobic cardio T, Th, Sat.
Week 3... same as week 1
Week 4... same as week 2   

Don't go to the gym without a plan to progress.  

Instead periodize your program and be sure each phase you do builds on the next giving you an ideal way to progressively program your workouts to ensure progress. Choose a combo of periodization techniques that focus on strength, endurance and energy system training and see what new goals you can accomplish in your fitness pursuit!      

9 Easy Ways To Blast Ab Flab Now!

Let's just get straight to the point... 

You need these tips now so you can start blasting away the ab flab 

begin enjoying the way you look and feel and 

increase your chances of living an energetic, disease free life! 

Let's get you started! 

What are they? 

 **Eat an apple a day! An apple is a slow digesting carb source with loads of antioxidants! Apple polyphenols boost muscle strength and endurance and promote fat loss around the middle. It increases your body's ability to burn fat and limits fat production and storage. When's the last time you had an apple? Don't go another day without one! 

**Go green! Without going into scientific detail all you need to know is that green tea keeps your metabolic rate up by preventing the breakdown of nerepinephrine which helps keep the metabloic rate up. So preventing its breakdown is what you need... Green tea kicks butt at getting the job done! 

**Get back in black! Oolong tea... Also enhances the metabolic rate by reducing levels of cortisol... A stress hormone that encourages fat storage around the belly. 

 **Ice, Ice, Baby! Drink ice cold water that is. It increases the metabolic rate by 30%. Do it first thing in the morning before you do anything else.... Then do 10 of each as fast as you can... Burpees, pushups, squats, mountain climbers and jumping jacks. Just make it your everyday morning ritual... Its an easy thing to do. You won't be sorry. 

**Be nutty! Eat nuts for snacks, on salads, in desserts (healthy recipes only)... Enough said! 

**Slow it down! Choose slow digesting carbs... They will keep your insulin levels down and will keep them steady. Insulin levels spike with refined carbs like white bread, white rice and anything processed. Get far, far away from that unless you want sure fire way to create a bodily environment ripe for fat storage... Choose sprouted whole grain sources instead... Like Ezekiel breads and cereals. Brown rice and oatmeal are also rockin choices. 

**Got grapefruit? Want to lose up to 4 pounds in 12 weeks without changing your diet? Try adding grapefruit to a couple meals a day. Grapefruit also lowers insulin levels! 

**Omega 3's promote fat loss faster than eating a diet low in fats. Olive oil, peanut butter, walnuts, salmon, trout! Eat some everyday! 

 **Protein with every meal! Protein promotes hypertrophy and enhances fat loss...They also boost peptide levels which decrease hunger levels! 

These are 9 easy things you absolutely must begin to do now! I've been practicing these tips for about a year now and I have some pretty darn flat abs! Not trying to brag about that... I just knew others had done it and I wanted to do it too... Not sure if you know this, but I'm a 45 year old mother of 4. If I can do it you can too. All it takes is a determination to adopt habits and be consistent for the long haul. Think where you can be in a couple years! Consistency will pay off and you will see a more beautiful you emerge regardless of your age or stage in life... 

Do it today! 

Because better health, more energy and a more beautiful you is what you really want isn't it?

Not just a detox... but a total life reset!

Have you ever flown into a big city and as you descend you literally watch the sky turn from a pure, crystal-clear blue into an ugly, yellowish-brown haze?  It's kinda scary to see the kind of air we were meant to be living in compared to the air we actually do live in.  It's like a toxic soup we absorb into our bodies all our lives, not to mention the air we breathe, the food we eat and and water we drink. 

How do we find a way to get those toxins out of our bodies?  Can we? Or is it a hopeless situation?  Why would we want to be concerned about it? 

I sometimes wonder if some of us have so much toxin built up inside that it prevents us from losing weight, causes excessive bloating and digestion issues and in the long run causes more serious complications. We workout consistently but seem to still struggle.

The good news is that our bodies are very resilient machines, able to neutralize the chemical onslaught. The bad news is that even our bodies can be pushed to the limit! We feel the effects in the form of lower energy, weight gain and weakened immune system.  We end up struggling to do what we used to do much more easily.  Again I ask is there anything we can do since we can't really change the environment we live in... 

I think so... It starts with looking inside... If we are serious about being healthy, it's just as important to take a look on the inside of our bodies as much as we do on the outside of our bodies. We can eat good and healthy, but do we ever take time to flush out our system with say a detox/cleansing process or even just fasting for a 24 hour period? 

I have been looking into the idea for myself.  I love the idea of change!  You can't always do the same thing and expect to get different results... I love trying new things to see what happens, how my body responds, how I feel not only physically, but emotionally, and spiritually.  The cleanse I'm looking into encourages you to look at it as a not just a cleanse but a total life reset.  You are encouraged to do it during a time in your life when you won't be especially distracted or stressed by events, at a time when you'll be able to focus completely on the task.  It is also best not to do any strenuous exercise during the duration of the cleanse (3 weeks) because it will be giving your body a serious internal workout, so it's important to allow you nervous system to remain in a relaxed state and to refrain from asking your body to repair muscle tissue at the same time it is cleansing and releasing toxins.  

I will have a hard time with the idea of not exercising for 3 weeks, but I love the idea which makes so much sense, that during the cleanse you are creating an internal system that works more efficiently than it previously did and a muscular system that's been allowed to rest, recuperate and recharge! We so often want to work our bodies hard because we know that in order to see change we have to push our bodies past the limit to get stronger and have more endurance, but we also need to consider balancing that out time and again with recuperating and recharging in more restful/internal ways.

It's also encouraged to journal about the process, noting how your body feels each day, how it responds, how you experience anything emotionally or spiritually.  I love the idea that it can be experienced almost like it's a personal retreat if we take it seriously enough and really carve out the time to let go of the rest of life for a while!  

In a few weeks the Wagner's are retreating it to the mountains!  I think that will be the opportune time to try out my own detox/cleanse!  I look forward to sharing my experiences with you.

Want to join me?  Check out this link for more info... and then inbox me on facebook to let me know!  I would love to share the experience with YOU!

www.beachbodycoach.com/donnakwagner  Click on "ultimate reset"

  

"Life is not merely to be alive, but to be well!"  

~Marcus Valerius Martial (Roman Poet)    

What's it Worth?

I recently read somewhere that the best investment we can make in life is in personal development. Why? Because that is the one investment that can't be stolen or taken away from you.  

Even if it costs you more than you want to spend or even what you can afford to spend it's a wise investment because the return on the investment is HUGE.  It's true... whether it's your health you're investing in, your skill set for a job, or relational skills the return is 100X the investment in regards to the ultimate quality of your life.  

Instead 98% of people spend and waste money on dumb things that give no return (like overpriced shoes, handbags, or starbucks). Why do we think we can afford to spend here and there on such pointless stuff and ignore the more important areas of personal development... why not take an inventory of everything we waste our money on and instead funnel it toward what will give us a greater return?  It's because our society produces consumer mind-sets that only think about how to spend money on worthless things rather than on how to save or to have an investor's mindset... We spend on worthless stuff and ignore important areas.There are many important areas we could consider that would give us a return on our personal development investment... but since we need a focal point in this post and since I'm a fitness professional let's talk about health..YAY!. What if we chose to invest in that area over worthless areas?  What returns would we get on that investment? 

More energy, strength and endurance to live our lives to the fullest!
More fulfillment and confidence when we actually like how we look!
Huge financial savings because we avoid heart disease, stroke and diabetes in our future (top 3 preventable killers)!
Pain free, strong bodies that carry us into our older season of life still able to have fun and be adventurous!


I don't know about you but that sounds totally worth it to me! Think about the alternative... being lethargic and lifeless, having no confidence or drive to go for our dreams, forking out thousands of dollars for health care and drugs because we are sickly and feeble as we age, being stuck in our rocking chairs longing for someone to visit us because we can't get out and take initiative to enjoy life... wow, that's gloomy.

 I was recently feeling burdened by what I invest in my personal health... but then was reminded of these principles and knew right away what I needed to do was change my thinking to line up with the idea of it being an investment!!!  It's worth what I pay for my gym membership, worth what I pay for my health food and supplements, worth what I pay for anything I need to help me workout effectively, worth it to be involved with a community of others who will help me press on, worth what I pay to get up a little earlier to complete my workout... and the list goes on... 


You were designed with all the right parts to succeed in many areas of life... what you might still lack is the skill... If it's worth the investment and will give you a return, get the skill, the help and support you need to grow and develop in profitable areas and don't get sucked into the mold of society... spending on worthless things and having nothing left to invest in what really matters and in what can't be taken away.

If you need some help to take your first steps toward investing in your health and in ensuring better quality of life as you age, I'd love to have you be part of my health and wellness support group!  We get the tools we need to workout effectively, we challenge each other in various ways to stay after it until we see the results, we have a great meal plan we follow, and we invite others we know who want to be part of a caring committed community!  For more information find me on facebook and inbox me!!  The best part is you don't even have to live near me to be part of this group!!!  

I'll be waiting to hear from you!!!  
Donna 

Find me on FB... mention my blog in your friend request so I don't scratch my head wondering who you are and whether I should befriend you!!!   
My FB name is "Donna Clark Wagner"

Daily Choices Add Up!

Most days I get up super early to get myself off to work. What a beautiful day it was today!  I don't enjoy getting up early, however, when the sunlight is peeking it's way through my window and I just know it's going to be a beautiful day... it makes it alright to be up so early.

On mornings like that I love to sit a few extra minutes in my sun room and sip my morning green tea with my oatmeal, blueberries and a fried egg or two... to be alone in the quiet is a great stress reliever not to mention a great way to start the day, to acknowledge God and read from His great Book for wisdom and insight to guide my life and lift and feed my soul... the deeper and more real part of who I am.

I'm blessed when I get to work because not only do I get to see a bunch of wonderful people that I sincerely like being with but we get to workout together and I get paid for working out... I just love that!  Today we focused on core stability and metabolic fat burning cardio bursts. After such a workout I love to refuel with a power-packed recovery drink.. not only does it quench my thirst effectively but also helps gives my hard worked muscles what they need to recover and get stronger. A must for my day!

By mid-morning I'm famished and take a few minutes break between meeting with clients to enjoy a whole, natural snack... almonds, apples and extra water. Now I'm energized for the rest of the morning.

A great part of my day is seeing my clients come in each day... I always feel a sense of joy when I see them coming to faithfully get in the trenches with me to move and give their body new life as they condition their muscles and cardiovascular system for long-term preventative self-care. I'm grateful I get to do what I love!

After my morning appointments I love stopping by Naturally Yours Grocery Store to pick up more real food!  Blueberries, broccoli, peppers, spinach, cherries, apples, bananas, avacados, almond butter, gluten free bread, eggs and a rotisserie chicken! For lunch I'll have some of the chicken with a big green salad and a big bowl of bananas and cottage cheese and a few cherries for dessert.

As I pick up the gluten free bread I remember what I heard... that wheat is really not as good for you as we once thought... I hate when the "experts" change their mind, however, when new suggestions arise I check them out and give their recommendations a try just to see if I get results... So I hear wheat causes the belly to bulge!  Whoa!  If that's true then wheat is gone for me.  I did try the gluten and wheat free bread and gotta tell you that my belly is less bloated!  Wooo hooo! Try it and see what you think.  It doesn't taste the best but if it delivers greater health and wellness I'm sold and will force my taste buds to adjust!  They do that ya know!  Interesting, since I eliminated processed sugar from my diet I no longer crave it and when I do have it... well, I feel a little ill. So just a bite or two is all I can handle and I'm better for it.

Think about your day too... what are your daily habits?  The little things we do each day add up over the years either for our good or for our detriment.  Stopping long enough to examine our days and evaluate what we're doing or not doing will go a long way to helping us get on our way to better health and wellness! 

Have a healthy day!!!
Donna

Weight Loss or Fat Loss?

Most people who begin training with me state that their goals are to lose weight and tone up... Probably 9 out of 10 people list this as their main goal and reason for wanting a trainer and then they go on to tell me about their problem areas and ask which specific exercises they should be doing to work on specific areas of their bodies.  

What most people don't realize is that a better goal is not to focus on weight loss but on fat loss... who cares how much you weigh. If we're honest what we are really after is seeing our body composition line up the way we want it to. That has nothing to do with weight loss and everything to do with fat loss.  You can weigh 100 pounds but have poor body composition.  I'd rather weigh 150 and have my body composition lining up nicely than I would weigh 95 and be what the fitness industry calls "skinny fat".

Developing a rocking body composition results from doing the hard work to get strong and condition our muscular and cardio vascular system through weight training and high intensity interval training.  But it's not exercise alone... we also work hard to focus on our diet!!!!  Diet is priority number one!  You cannot out train a bad diet!  Focus on these two things consistently and you will get results!  Just don't give up too fast... It takes time.  It took years of sedentary lifestyle habits to get out of shape. Think about how many years you have been sedentary and maybe eating mindlessly.  You have to be patient as your body begins to respond to your new habits and begins to repair and rebuild itself. Decide it's just part of your new lifestyle, include it everyday the way you include breathing and sleeping and keep learning about it for the rest of your life... Don't get stressed out or disappointed because you aren't seeing instant results. It takes time and is soooo worth it.  Fill your mind with everything good you know is happening when you exercise and eat clean.  It will give you so much life knowing you are empowering your body through good habits.

So if Fat Loss is the goal how do I do that you ask???      Let me count the ways... don't get overwhelmed  with this list and begin trying everything tomorrow... just start to add a few ideas at a time.  Keep adding new ideas when you feel ready... pretty soon you'll be on your way to a healthier fat burning lifestyle! 

1. When you workout... WORK HARD!  It's best to give yourself a limited amount of time and push yourself like crazy in that amount of time... Try 30 minutes and make your body work hard!!! At the end of every set you should feel wiped!!!  If not, use heavier weights or increase your range of motion!!! 

2. Avoid isolation single joint lifts... Do exercises that involve more than one joint movement. Replace bicep curls with bicep curls and squats... or bicep curls and overhead press.  Make you body do more work.

3.  Change the tempo of your reps... don't always do single counts... try 4 counts up to one count down or 2 counts up to 2 counts down. 

4. Use short rest periods... It cracks me up when people do a set and then rest for 5 minutes talking to friends or reading a newspaper when they workout... Really?  That's not working hard!!! If friends distract you from working hard, work out alone.

5. Try to create an anabolic response which will increase your growth hormone.  Choose exercises that really spike your heart rate and create a burn in larger muscle groups.  Jump Squats!!!  Any jumping exercise or plyometric move will torch the fat!

6. When you strength train use HEAVY LOADS!  You won't bulk up ladies, but you will burn fat and continue to create a stronger body which is what you need to build a balanced beautiful body composition!  

7. Do higher intensity sprint intervals for conditioning.  Try six ALL OUT 30 second running sprints with 1 minute rest between sets.  Ditch slow-go cardio!

8. Be active in everyday life... move more!  Take stairs, park far away, do yard work, brisk walks after dinner!

9. Eliminate ALL, I'm talking ALL processed foods!  PLEASE! THEY ARE SOOOOOO HORRIBLE!  

10.  Eliminate all trans-fats! A MUST! Margarine, shortening.

11. Don't avoid fat though-- smart fat that is!  Research shows that people with 30-50% coming from smart fats have lower body fat!  (omega 3 fats that come from fish, olive oil, grape seed oil, coconut oil).

12. Take fish oil to boost your omega 3 fats and to ensure your omega 3 to omega 6 fat intake is balanced.

13.  Eat a diet with high quality protein organic meats.  Eating a diet with 15-20% of diet coming from protein raises resting metabolic rate (amount of calories your body burns at rest). 

14. Eliminate wheat and grains in favor of veggies! (try gluten/wheat free bread and pasta).

15. DRINK WATER! 3 liters a day for detox... flush out your system. Avoid alcohol, juice, soda, and sport drinks.

16. Eat an antioxidant rich diet to prevent inflammation which leads to fat gain.  (kale, broccoli, cauliflower, berries, cherries)

17.  Eliminate high glycemic carbohydrates. (never eat pastries, cake, processed carbs... oh so bad!).  Eat low glycemic veggies... peppers, eggplant, garlic, onions, mushrooms, spaghetti squash, water chestnuts.

16.   Take probiotic to improve gut health. (low fat yogurt)

17. Make sure magnesium level is 500mg/day.

18.  Zinc!

19. B vitamins... especially with a high protein diet. (helps with detox).

20. Green tea also helps detox body and elevate fat burning.

21. Drink caffeine before your workout to increase fat burning and work capacity. It gives you more energy to work hard!

22. Take time to find outlets for stress... when we are stressed the body releases cortisol which is known to cause the body to store fat.  Take amino acid taurine to help lower this stress hormone. 

23.  Eliminate sugar.

24. Get enough sleep. Early to bed and early to rise has been shown to improve  body composition. 

25. Know you have complete control over what you put in your  mouth and decide to take control. 

Pick 3 things you can start doing today and keep adding things every week as you feel ready.  If you want help designing  a workout program please contact me... I would LOVE to help you get a jump start! Or check out my beachbody website for some great resources for workout programs and supplements!

www.beachbodycoach.com/donnakwagner

  

I think I'll go have some green tea, yogurt and blueberries for my evening snack then go for a brisk walk!  Wish you were here with me!  Have a healthy day!

Donna