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Whether you're practicing social distancing or it's just a rainy day, these fun free workout videos recommended by family fitness experts are a great way to blow off steam inside! By having your kids work out with you, you are not only helping yourself, but their health and well-being as well. Physical activity can increase our moods, boost our immune systems, and give parents that extra energy you need to care for you little ones. Getting your children involved in your workouts not only helps keep their bodies healthy, but it can help combat depression, help with motor skills, and my favorite thing is that it's a great way to bond as a family. "Exercise is a powerful mood-booster, it generates play and silliness for everyone and if you can shift your expectations from it being about your own deep workout time, to a family activity, where everyone gets to move and release pent up energy, you'll find that it is really fun and often a bonding experience for the whole family," - Rachel Welch, yoga instructor and founder of Revolution Motherhood in New York City. Thanks to YouTube, getting in structured, daily movement doesn't have to be intimidating. Here are the best workout videos you can do as a family recommended by fitness professionals. 5 Minute Cardio Stroller Workout Family Yoga Class Daily movement allows you to have some time for yourself, and it makes you feel better mentally, physically, and emotionally. This is a fun family yoga workout from Manduka Yoga. Family Fun Cardio Workout During this pandemic it is so important for daily movement and activity. Especially if you're working from home for more than 8 hours and you're constantly sitting in front of your computer screen. This is a fun cardio workout. Home Exercises For Kids with Stephen Trussell I love this video for its quick, balanced sequence that includes both an adult trainer and kids teaching so that everyone can feel engaged and guided by the video. Youth Exercise: Zoofari Fun This is an easy and quick idea to do anywhere to teach kids about animals, and encourage animal movement. obé strength x KIDZ BOP This video is a great beginner friendly strength workout to great Kidz Bop tracks. Walk 15: Family Mile With Nick This cardio Walk Workout with Nick is so much fun! It gives the whole family an opportunity to get those steps in while doing fun moves laughing, sweating, and just having a good time. Whoever thought walking a mile could be so fun? This workout is for your grandma, grandpa, and even that little toddler who just learned how to walk. This is a perfect workout for the entire family! 30-Minute Cardio Latin Dance Workout This 30-minute Cardio Latin Dance workout is perfect for parents and kids alike because it's like a fun dance party! It gives parents the chance to work on their basic salsa steps, while at the same time it gives the kids a chance to jump around and feel free! Parents and children can have their own little Latin Dance party while they are working up a sweat. They will forget they're even working out in the first place! Let's Get Moving! Workout This workout is simple and has cardio, strength and stretching! Let me know in the comments below which workouts you and your little ones enjoyed the most! Also, Be sure to share your fitness photos on the @nicolederosalifestyle Instagram using the hashtag #FitWithNicoleDeRosaLifestyle

It’s totally normal to have days when you just feel unmotivated (and those feelings are valid). But, the solution isn’t to berate yourself and reinforce a mindset that working out is punishment. You need to make your workouts work out for YOU. Recently, I've gotten a few messages with questions in regards to fitness and motivation and I thought I would share my answers with you. What should I do when I get in a mood or phase of wanting to eat everything? Try and notice why you got there in the first place. Is it emotional? Are you stressed? Did you not eat enough during the day? Are you tired and craving sugar to stay awake? Noticing might not help in that moment, but it can help you realize patterns in the future. Make sure you eat well balanced meals. If you are eating out of sheer boredom, remove yourself from the situation. Leave the couch, kitchen, bedroom, etc. and go on a walk or drink a glass of water to hydrate. What are some tips on how to be motivated to workout? Find something you love to do so much, that you actually get excited to workout! You shouldn't waste your time doing workouts you don't enjoy. I really believe there is something out there for everyone. When I lived in California I loved rock climbing, hiking and mountain bike riding. Right now, as I'm back on the east coast and it's winter and well....there is this thing called, the pandemic, I've really been enjoying doing different YouTube workouts each day to target different areas of my body. One day it's pilates with Tasha Franken, the next day its yoga with Melissa Wood Health. The following day I might do some free weights and the next day, I may just want to dance around the house to my favorite playlists by calling out songs or artists to Alexa which breaks a pretty damn good sweat! Living in California, you probably spent most of your time doing outdoor sports and activities. How are you handling those east coast winters? Not well! I mean, it has taken some time getting reacquainted with living in this little winter wonderland snow globe, but I'm really looking forward to summer when I can get back in the water and do some stand up paddle boarding again! My nephews have been taking swimming lessons, so I'm also excited to get in the pool with them and my niece too! Lots to look forward to this summer! I'm not into running at all, but I do like to go on walks. What are some of the benefits of walking? We live in a beautiful woodsy area with a lake, so I also love taking long nature walks. Walking in nature helps with stress reduction, depression and anxiety. Walking reduces blood pressure, raises HDL (good cholesterol), improves mood and boosts energy. Walking 30 minutes per day / 5 days per week associated with a reduce risk of coronary disease by 19%. A 30 minute walk can burn 150-200 calories (actual number depends on speed and weight). After meals, a gentle walk can help with blood sugar regulation and help with gut motility which is beneficial for those with constipation and SIBO. *Source: @plateful.health What are some of your favorite online workouts? I've added my favorite online workouts right here on my website. Be sure to check out my BODY blog posts for inspiration and motivation where I have a bunch of online workouts you can do at home. You can find them HERE or go to the tab up top called HEALTH + WELLNESS, then click on the drop down menu and then click on BODY and viola! There are a bunch of workouts to choose from depending on your mood. I'm always adding more, so be sure to sign up for my mailing list so you know whenever a new post drops! Do you have a Spotify playlist? Yes! Check out my Spotify playlists under the name: peppermintriple How do you personally motivate yourself to workout when you are just "not in the mood" to do anything? I'm motivated to workout and incorporate daily movement, because I know that besides all the other health benefits, the most important reason of all is my mental health. When I move my body, I always feel better. I feel so much "lighter"and not so weighed down afterwards both mentally and physically. Do you feel unmotivated to work out when you are on or near your period? I aim to do any type of movement 5 times a week when I'm in my follicular, ovulation and 1/2 of my luteal phase. My workouts vary depending on how I'm feeling. The closer I get to my period, I listen to my body and do less cardio but instead, do more yoga, stretching and meditation. I try not to workout on my period and give my body rest during that time. Everybody is different so your routine might look different than mine. There is no right or wrong way. We're all different and you have to be the one to experiment with different routines until you find ones that enable you to thrive. Just listen to your body. Our bodies are pretty magical and powerful and speak to us in their own way. Feel free to leave me a message or comment down below. I love hearing from you! And be sure to sign up for my mailing list so you don't miss any new posts!

As you know, I like to mix up my workouts. I recently came across Amanda Lee. Who is Amanda Lee, you ask? Well, she is Kourtney Kardashian's in-house Poosh fitness expert. Amanda is sharing five simple moves below to add to your at-home exercise list. If you’re looking to strengthen your abs without doing a single sit-up, this one’s for you. Learn each 30-second motion that will tighten and define your core. 30 Second Moves For Stronger Abs Whether you prefer to perform each move in the comfort of your living room or outside in fresh air, you’ll be sure to see (and feel) results. Watch Amanda demonstrate the quick rotation below. Whole Body Band Exercises You Can Do At Home Do you want to learn four plank positions to tighten your core, resulting in a leaner (and flatter) stomach? Learn the five-minute exercise combination below which include: Plank Dips, Plank Shoulder Taps, Jumping Jack Plank and Wide Mountain Climber. 5 Minute Plank Routine For A Flatter Stomach Clear a non-carpeted area and get to sliding and sweating! Watch Amanda Lee, demonstrate each exercise that’ll shape and firm your butt below. In this video you will be learning: Gliding Side Lunge, Gliding Reverse Double Lunge, Gliding Curtsy Lunge, Gliding Reverse + Curtsy Lunge Combo. At Home Gliding Disc Butt Workout Stability Ball Workout Feel the burn while you’re burning calories with today’s stability ball routine. One of Kourtney Kardashian's trainers, Amanda Lee, shares four ways to incorporate an exercise ball into your next at-home workout. Each move tightens and tones your body while shedding calories. Learn the sequence below. The routine will consist of the following moves: Stability Ball Hamstring Curls, Stability Ball Inner Thigh Squeezes, Stability Ball Jackknife Crunch, Stability Ball Squats + Wall Sit Be sure to share your fitness photos on the @nicolederosalifestyle Instagram using the hashtag #FitWithNicoleDeRosaLifestyle

Kale and Krunches aka Marlie Cohen is a Toronto based health and fitness fanatic. Marlie didn't always have a healthy lifestyle. In fact, quite the opposite. She grew up keeping active in dance classes but was always reaching for the junk food. It wasn’t until she entered the corporate workforce that her weight and health started catching up to her and she realized she needed a change. Marlie started meal prepping, working out and implementing small changes into her routine that made a huge difference in her life. People started to take notice – She looked healthier and they wanted to know what her secrets were! Marlie loved sharing her tips and tricks for living a healthy lifestyle that, after 5 years of letting her fear get in the way, she decided to start her Instagram account. Marlie's account started to gain a lot of traction and she knew she wanted to leave her full-time job to pursue health and fitness but she didn’t know where to start. She kept up with her corporate real estate job all while creating content on Instagram, teaching spin classes before and after work, and decided to get her certifications to become a personal trainer and a certified Holistic Health Coach. Eventually Marlie gained enough courage to leave real estate to pursue fitness full-time. Those first two years after leaving her job were spent personal training clients, teaching group classes, creating weekly vlogs on YouTube and content on Instagram. In May 2019, Marlie and her husband welcomed their baby girl, Lily Scarlett. Marlie and her husband are expecting another baby this year! Marlie continues to create content on all her channels where you can workout with her. Be sure to check out Marlie's website too: Kale and Krunches for more inspiration! Share your fitness photos on @nicolederosalifestyle Instagram using the hashtag #FitWithNicoleDeRosaLifestyle

Insomnia has been a struggle for me the majority of my life and of course a pandemic hasn’t helped matters. Sleep is a precious opportunity for your body and brain to detoxify, repair and grow stronger. Not getting enough sleep can lead to both short term and long term consequences that will impair ones health and well-being. Just like you need food to maintain a healthy lifestyle, we need good sleep hygiene. Between 1am-3am is the "time of the liver" and the time when the body should be asleep. During this time, toxins are released from the body and fresh new blood is made. I'd like to share with you the following tips below that I have started incorporating into my nighttime sleep routine: PUT YOUR F*!KING PHONE AWAY - Put your phone away an hour before you're getting ready to go to bed. For me, I have to take a stronger approach and I need to leave my phone outside of my bedroom or I will pick it up if I cannot sleep and will scroll all night long. I realize for some people that is not an option, so do what works for you. BLUE LIGHT BLOCKING EYE GLASSES - If you do not already have them, purchase a pair of blue light blocking eye glasses ASAP! I just ordered a new pair from Warby Parker so if you don't have a pair, I suggest checking out their fantastic selection here. MAGNESIUM - Before taking either of these, you should consult with your doctor first. I was taking 0.5mg of Ativan prescribed by my doctor (as needed) but I really want to work on my sleep hygiene without the aid of the Ativan and instead try a more holistic approach. If you don't want to take magnesium orally, Trace Minerals makes a Pure Magnesium Oil that you can lightly mist on your body to relax. CBD - As for CBD, I like the brand, Veritas Farms. They make full spectrum CBD and are third party independently tested and 100% grown in Colorado. The flavors I like are the watermelon and peppermint flavor tinctures. Tinctures are a great way to administer herbs because it bypasses the GI tract and circumvents gut absorption issues. GIVE YOURSELF A BEDTIME - I'm training myself to be in bed between 9pm-10pm. It's important to stick to a sleep schedule and proper bedtime. RELAXATION WITH MEDITATION + GENTLE STRETCHING - I'm realizing that hopping directly into bed after watching tv or a movie doesn't work for me. I need to unwind in a different way. My mind is still too stimulated by screen time, so I'm starting to incorporate meditation and gentle stretching prior to bed. Gentle "yin" yoga poses are great to slow your heart rate, giving you a gentle stretch for a better sleep. I've also been listening to this sleep music below. It's called "Enter The Astral Realm / 432 Hz Deep Lucid Dreaming Sleep Music," by Astral Circle. If guided meditation is your thing or you would like to give it a try, this "Guided Meditation Hypnosis for Sleeping" by Jonathan Stephenson below may help. SUNLIGHT EXPOSURE UPON WAKING - Seasonal depression ( I'm officially over these east coast winters ) + clinical depression + a pandemic + OCD + clinical anxiety has been a recipe for disaster. Since I'm no longer living in California or Florida where it is typically an "endless summer" the majority of the year, I'm looking into getting a red light box. Red light has been shown to help people sleep better and can positively impact your circadian rhythm. Sick of feeling strained and inflamed? Red light therapy also has the potential to greatly reduce joint pain, inflammation and so many other health benefits. The following brands make red light boxes in various sizes and price points: Biolight / Sauna Space / GembaRed . It is important to consult with your doctor and seek their professional medical advice before trying red light therapy. DIFFUSER WITH ESSENTIAL OILS - Lavender has been suggested as an excellent natural remedy to treat insomnia and improve sleep quality so I've been using that particular oil at nightime to create a full sensory experience to help myself relax. If you don't have a diffuser, I love my Saje Wellness diffuser which you can find here . Be sure to contact me, so I can give you 15% off your Saje Wellness purchase! If you have more helpful sleeping tips, please share them in the comments below! Special Note: A resource on Ativan misuse and treatment can be found here

I'd like to share with you all a meditation that I learned in my virtual group therapy course that I began during the height of the pandemic back in March. I participated in one on one therapy and in addition to that, this was also a course that I initially hesitated being part of (I don't know why or what I was afraid of.....) and I'm SO HAPPY I did participate in this course, because I truly learned so many helpful mental health techniques. Meditation - Loving Kindness For Beginners is a meditation that I do daily. I hope you enjoy it and perhaps it will become part of your life as well! Allow yourself to settle into a comfortable position, either sitting or lying down. If you like, putting a hand over your heart or another location that is soothing as a reminder to bring not only awareness, but loving awareness, to our experience and to ourselves. Now, bringing to mind a person or other living being who naturally makes you smile. This could be a child, your grandmother, your cat or dog - whomever naturally brings happiness to your heart. Perhaps it's a bird outside your window. Letting yourself feel what it's like to be in that being's presence. Allowing yourself to enjoy the good company. Now, recognizing how this being wishes to be happy and free from suffering, just like you and every other living being. Repeating softly and gently, feeling the importance of your words: May you be safe. May you be peaceful. May you be healthy. May you live with ease. When you notice that your mind has wandered, returning to the words and the image of the loved one you have in mind. Savoring any warm feelings that may arise. Taking your time. Now, adding yourself to your circle of goodwill. Putting your hand over your heart and feeling the warmth and gentle pressure of your hand (for just a moment or for the rest of the meditation). May you and I (we) be safe. May you and I (we) be peaceful. May you and I (we) be healthy. May you and I (we) live with ease. Now, letting go of the image of the other, and letting the full focus of your attention rest directly on yourself. Visualizing your whole body in your mind's eye, noticing any stress or uneasiness that may be lingering within you, and offering yourself the phrases. May I be safe. May I be peaceful. May I be healthy. May I live with ease. Perhaps there are different words that speak to you more directly than the other ones we already used. See if you can offer yourself some words that you might like to hear from others, or you would say to others. Finally, taking a few breaths and just resting quietly in your own body, savoring the goodwill and compassion that flows naturally from your own heart. Knowing that you can return to the phrases anytime you wish.

Shannon Nadj is the woman that does it all- effortlessly at that. A boss babe with a notable client list such as Hailey Bieber, Kendall Jenner, Dakota Johnson, Selena Gomez, and Sofia Richie and is the owner of the coveted Hot Pilates Studio based in West Hollywood, Los Angeles. Her specialty: a high-intensity workout based on the foundation of yoga and pilates in 95-degree heat. Let’s just say everything about this studio, and Nadj, is HOT. Below however, are a series of Shannon Nadj's At Home Workouts that do not require a 95-degree heated studio! If you don't live in Los Angeles to take her class, don’t sweat it, you can follow along with Nadj below where she offers quick and efficient workouts for those who are on-the-go. Nadj recommends to “hydrate, hydrate, hydrate” and to focus on being present and listen to your body. When it comes to her workout motto, Nadj says she is a “quality over quantity type of girl” and that doing the various moves correctly and with purpose is what’s most important. Enjoy these 6 At Home Workouts with Shannon Nadj 10 Minute Full Body Workout 15 Minute Cardio Blast 20 Minute Beach Body Sculpt 30 Minute Classical Pilates Sequence 10 Stretches That Tone Your Body Exercises to Maintain Good Posture 10 Minute Full Body Workout 15 Minute Cardio Blast 20 Minute Beach Body Sculpt 30 Minute Classical Pilates Sequence If a high-intensity workout isn’t your vibe but you still want to tone your body, this routine is for you. Shannon Nadj, founder of Hot Pilates in Los Angeles, explains, “If you’re looking to take your body and workouts to the next level, active recovery and stretching are absolute musts. In the below video, I’m sharing my favorite stretch sequence, which focuses on breath, elongating, and toning. Listen for my cues and be sure to link your breath with each movement for the best results.” Learn the stretch flow exercises to tone up your figure below: 10 Stretches That Also Tone Your Body “Good posture is like having a secret weapon. It’s instantly slimming, a confidence builder, and allows you to move through life with grace and ease. If you’ve ever wanted to appear an inch taller without wearing heels, practice these exercises.” Learn Shannon’s insights and five moves to improve posture below: Exercises to Maintain Good Posture Visit Shannon Nadj's socials: Hot Pilates Studio in West Hollywood, CA HERE GET HOT.™ On Demand HERE Instagram HERE Share your fitness photos on the @nicolederosalifestyle Instagram using the hashtag #FitWithNicoleDeRosaLifestyle

I learned cue-controlled relaxation a few months ago during virtual therapy and it has worked wonders for me. It is not something that worked overnight, it is something that I continue to practice each and every day to calm myself and check in with myself. What is cue-controlled relaxation? Read on... Cue-controlled relaxation reduces the time you need to relax even further: down to two or three minutes in most cases. In this stage, you will focus on your breathing and condition yourself to relax exactly when you tell yourself to. The instructions will help you build an association between a cue - for example, the command "Relax" - and true muscle relaxation. Be sure that you are comfortable with release-only relaxation before you begin. Make yourself comfortable in your chair, with your arms at your sides and your feet flat on the ground. Take a deep breath and hold it for a moment. Concentrate on blowing the worries of the day far, far away as you release the air in a smooth stream from your mouth. Empty your lungs entirely and then feel your stomach and your chest relax. Now, begin to relax yourself, from your forehead all the way down to your toes, using the release-only technique you practiced above. See if you can relax yourself completely in thirty seconds. If you need more time, that's entirely fine too. (If you're making a tape, pause here for half a minute to allow time to relax.) You feel peaceful and at ease now. Your stomach and chest are moving in and out with slow, even breaths. With each breath, the feeling of relaxation deepens. Continue to breathe deeply and regularly, saying "breathe in" to yourself as you inhale and "relax" as you exhale. (If you're making a tape, record these words on the tape, allowing about eight seconds for each repetition.) Breathe in...relax... Breathe in...relax... Breathe in...relax... Breathe in...relax... Breathe in...relax... Feel each breath bring peace and calm in and float worry and tension out. Continue to breathe this way for several minutes now, saying the words "breathe in" and "relax" as you breathe. (Do not record the words again on your tape; this section is most effective when you say the words to yourself in silence.) Focus all your attention on the words in your head and on the process of breathing. Feel your muscles relax more and more deeply with each breath. Let the word "relax" crowd every other thought from your mind. Close your eyes, if you can, to deepen your focus. (If you're making a tape, allow one to two minutes of silence before continuing to record the instructions.) Now listen to the words again as you continue to breathe in....and relax. Breathe in...relax... Breathe in...relax... Breathe in...relax... Breathe in...relax... Breathe in...relax... Continue to breathe, saying these words in your head, for a few minutes now. Feel each breath bring peace and calm in and float worry and tension out. (Stop recording the tape here.) If you have time, repeat the entire process of cue-controlled relaxation after a recovery period of from ten to fifteen minutes. Practice cue-controlled relaxation twice a day, as you did with the earlier stages. After each session, you may want to make a note of the time that it took you to relax and how deeply relaxed you became. Most people find that the actual time that it takes them to relax at this stage is shorter than they imagine. Aim to relax completely using cue-controlled relaxation daily. Sources: Applied Relaxation Training The Relaxation & Stress Reduction Workbook

This is a 7 day workout challenge to help get you to lose fat, gain strength, get lean, and most importantly FEEL BETTER. All 7 of these workouts are BODYWEIGHT ONLY! You don't need any equipment at all. There are all 20 minutes. I will be doing this 7 day workout challenge with you. Each day we will focus on a different workout. From full body, to legs, to toning the arms and back. I can guarantee, you will never do the same thing twice! Please COMMIT to seeing this free 7 day workout challenge through and let's transform TOGETHER! If you are tired, that is GREAT, it means you are pushing yourself and getting stronger. Simply take a break, and when you are ready, hop back in and pick back up where you left off. This challenge is designed to boost your energy and metabolism. Just focus on doing your best and commit! Because if you commit, you will begin transforming not just your body but your mind, commitment and determination as well. Please let me know in the comments below how you enjoy it! Now let's get LEAN!!!! One last thing, always check in with your doctor to ensure you are cleared for activity if you have any injuries whatsoever. DAY 1 20 MINUTE FULL BODY FAT BURNER Day 1 of this 7 day home workout challenge is designed for anyone and everyone. Whether you are a beginner, intermediate or workout pro this workout is for you. Over the next 7 days, you will be taken through 5 x 20 minute body weight works to burn fat, lose weight and build more lean, toned muscle! DAY 2 LEAN LEGS & GLUTES - 20 MINUTE LOWER BODY DAY 3 15 MINUTE MOBILITY & STRETCHING DAY 4 LEAN ABS - 20 MINUTE ABS & CORE DAY 5 CHEST, BACK & ARMS - 20 MINUTE ARMS & BACK TONER DAY 6 20 MINUTE FULL BODY FAT BURNER DAY 7 15 MINUTE MOBILITY & STRETCHING About The Instructor: Phil Mackenzie is a former Professional Rugby Player and the Founder of the LEANSQUAD. Phil has two twin boys and a toddler with his awesome wife, Brodie. After nearly 10 years of playing in the best league and two World Cups with Canada, Phil eventually retired and as he and Brodie were having their first son, Hudson, Phil made it his mission to help ANYONE and EVERYONE get fit in a realistic and sustainable way. After Phil retired, he quickly realized how “real” real life was. As a dad, as a husband and as someone who enjoys a “whoopsie” Phil knew he didn’t want to train in the gym for hours or follow some ultra restrictive diet that would ruin all the fun! So, instead, Phil used everything he had learned from the world's best trainers and nutritionists and set out to change the way people train, eat and transform their bodies forever! This is when the LEANSQUAD was officially born! Fast forward to today and over 10,000+ mothers, dads, students, business men and women all over the world have transformed alongside Phil through his online workouts! Learn more: www.lean-squad.com Be sure to share your fitness photos on the @nicolederosalifestyle Instagram using the hashtag #FitWithNicoleDeRosaLifestyle

Tuesday Tip #1: To Refrigerate or to not refrigerate? Fun Fact: Lemons and Limes should ALWAYS be used at room temperature. The natural enzymes are turned off when the fruit is cold. REFRIGERATE DON'T REFRIGERATE Fruits: Fruits: 1) Apricots 1) Apples 2) Blackberries 2) Avocados 3) Raspberries 3) Bananas 4) Strawberries 4) Kiwis 5) Cherries 5) Lemons 6) Cut Fruits 6) Mangoes 7) Figs 7) Oranges 8) Grapes 8) Papayas 9) Peaches Veggies: Veggies: 1) Green Beans 1) Cucumbers 2) Carrots 2) Eggplant 3) Radish 3) Garlic 4) Cabbage 4) Ginger 5) Cauliflower 5) Peppers 6) Spinach 6) Potatoes 7) Celery 7) Sweet Potatoes 8) Broccoli 8) Tomatoes 9) Cut Veggies 9) Pumpkin Tuesday Tip #2: How Does The Body Cleanse Itself? Your body possess an amazing network of organs and systems to purify itself everyday. Keeping these cleansing pathways open is essential to healthy skin and to maintaining good health. 1) The LIVER is your main cleansing organ. It detoxifies chemicals, drugs, and excess hormones so they can be eliminated through the kidneys & colon. 2) The KIDNEYS eliminate water soluble toxins, and help control blood pressure. 3) Your COLON should be emptied each day to remove excess cholesterol, and toxins from bacteria and putrefied (rotted) or undigested food. 4) When the KIDNEYS, and COLON are not excreting properly, the LUNGS are recruited to assist, and may become congested. 5) When our normal avenues of cleansing (liver, kidney, lungs, colon) are congested the SKIN excretes waste, and may become INFLAMED. 6) The LYMPHATIC SYSTEM is your body's sewer system. It drains the tissues around organs and recruits the immune system to clean up toxic waste that has not been eliminated by all of the organs I mentioned above. Many cancers start in this part of the body. Tuesday Tip #3: Disease Cannot Thrive in an Alkaline Environment This is a fact. They prefer an acidic environment they can feed off of. This is NOT the same as acid from fruits such as lemons and limes, that is healing alkalined acid rather. Top 5 Most Alkaline Foods Spinach Kale Cucumber Broccoli Avocado Top 5 Most Acidic Foods Dairy Meat + Poultry Processed Food Products Refined Sugars Carbonated + Sugar Filled Beverages Tuesday Tip #4: *Why I Avoid Tylenol Tylenol is hard on tiny livers (adult livers too) It is very easy to overdose on Tylenol Tylenol depletes glutathione = master antioxidant present in human body which is critical in detoxification. In the liver, glutathione binds to toxins before they're excreted, an important step in getting them out of your body. We want our bodies to have lots of glutathione. * This is not medical advice (just my why) and as always consult with your doctor before giving medication or for medical advice. Tuesday Tip #5: The Benefits of Cherries! Cherries are high in anthocyanins that protect the liver AND protect against UV skin damage Anthocyanins ALSO protect against UV skin damage by inactivating highly reactive molecules such as free radicals and reactive oxygen species (ROS) formed during sun exposure that start a chain reaction producing significant cell and tissue damage. (Source: Anthony William, Medical Medium) Tuesday Tip #6: 10 Ways To UP The VIBE in Your Home! + Open those windows! Fresh air is fresh energy. + Put uplifting words or phrases around the house + Clear the clutter + Sage regularly. Full moons are a great time to clear + Play high vibe music like 432HZ (found here) or whatever works for you! + Keep windchimes outside the house, especially near entrances. + Put crystals around the house. You can put a crystal grid around the inside and/or outside of your home as well. + Keep suncatchers around the house. They're super fun, beautiful and high vibe. +Put salt across the entrances of your house. + Incorporate each of the elements in your home. Source: @simpleorganix Tuesday Tip #7: How Stress Affects The Body BRAIN - Difficulty concentrating, anxiety, depression, irritability, mood, mind fog. CARDIOVASCULAR - Higher cholesterol, high blood pressure, increased risk of heart attack & stroke. JOINTS + MUSCLES - Increased inflammation, tension, aches & pains, muscle tightness. IMMUNE SYSTEM - Decreased immune function, lowered immune defenses, increased risk of becoming ill, increase in recovery time. SKIN - Hair loss, dull/brittle hair, brittle nails, dry skin, acne, delayed tissue repair. GUT - Nutrient absorption, diarrhea, constipation, indigestion, bloating, pain & discomfort. REPRODUCTIVE SYSTEM - Decreased hormone production, decrease in libido, increase in P.M.S. symptoms. Source: @phoenixroots Tuesday Tip #8: The Benefits of Fresh Mint DIGESTION - Mint is a great appetizer or palate cleanser & it promotes digestion. NAUSEA + HEADACHE - Mint leaves especially freshly crushed help you deal with these ailments. RESPIRATORY DISORDERS + COUGHS - The strong aroma of the herb is very effective in clearing up congestion of the nose, throat & bronchial tubes. ASTHMA - Mint is a good relaxant & relieves congestion. BREASTFEEDING - Mint oil can reduce the nipple cracks & nipple pain. DEPRESSION + FATIGUE - Mint is a natural stimulant & the smell alone can be enough to "charge your batteries." SKINCARE + PIMPLES - Mint soothes the skin & helps to cure infections & itchiness. WEIGHT LOSS - Mint stimulates the digestive enzymes that absorb nutrients from food. ORAL CARE - Mint has germicidal qualities & quickly freshens breath. CANCER - Certain enzymes found in mint may help prevent cancer. Source: @oneminutejuice * This is not medical advice. As always consult with your doctor to make sure you have no allergies or taking any medication where mint cannot be combined for whatever reason. Tuesday Tip #9: The Power of Broccoli Sprouts Did you know that 2 oz. of broccoli sprouts provides the same amount of sulforaphane as 2.2 lbs. of raw broccoli. Source: @functional.foods Tuesday Tip #10: Organic VS. Non-GMO What's The Difference? Organic Non-GMO No GMOs used √ √ No Synthetic Pesticides, linked to lymphoma or leukemia. √ X No Roundup Herbicides, linked to kidney disease, breast cancer & birth defects. √ X No ingredients laced with residues from the neurotoxin Hexane. √ X No Sewage Sludge, human waste contaminated with endocrine disruptors & √ X heavy metals. No Growth Promoting Antibiotics, contributing to weight gain & antibiotic resistance. √ X No Ractopamine drug residues, banned in dozens of countries. √ X Source: @thefoodbabe / Vani Hari More info. at foodbabe.com Do you wonder WHY on earth we even need to have a separation of Organic, Non-Organic, Non-GMO etc.? Quite simply many unhealthy brands are linked to and owned by pharmaceutical companies. They get you sick by eating unhealthy and then they are right there for ya when you need their medication. They get you on both ends. It is absolutely deplorable & unfair that clean, healthy food is expensive / pricey. It's supply & demand. Until YOU, ME and EVERYONE demands better from these brands & companies, they will stay the same. Vote with your dollar. DEMAND better for YOU and YOUR FAMILIES.

Our Love Story started 48 years ago in a Manhattan office building where I first met the love of my life. We worked in the same data processing department several hundred feet from one another, separated by a long hallway and a glass partition. Each day at around 9am a coffee cart arrived with miscellaneous breakfast items. My daily choice was a chocolate milk and a jelly donut...I know, I know...don’t judge! That is where I saw Joyce, a blue-eyed blond beauty who was waiting to select an item from the cart. Love at first sight may be a term that is often used, but the first thing that came to my mind when I saw Joyce was that she was way out of my league. A beautiful woman like that would be a dream come true for me! I asked around to several of her co-workers and low and behold she was interested in meeting with me! I finally worked up the courage to speak with her and we decided to meet on the weekend. I purchased Broadway tickets and made dinner reservations not leaving anything to chance and making the best impression that I could. We sat at dinner and learned so much about one another that it was like we knew each other forever! Joyce lived in central New Jersey and we continued to talk for the next hour and a half as I drove her home. After I dropped her off and I drove back home, all I could think about was that after all these years, I knew that she was the one. The woman I wanted to spend the rest of my life with. We were married one year later on April 20, 1974 and we have two amazing children and three incredible grandchildren. A chocolate milk and jelly donut daily ritual allowed me to meet the woman of my dreams and today we celebrate 48 wonderful years together. Happy Anniversary Sweetie 💕

Part of living a full life in the community includes being able to travel to faraway locations for both work and pleasure. People with intellectual and developmental disabilities (I/DD) are entitled to this piece of community participation—just like anyone else—and should be able to navigate air transit comfortably to experience the same opportunities as every other traveler. People with autism and other I/DDs often experience barriers to participating in air travel. Airports and airplanes can be overwhelming and full of unexpected and overstimulating variables, such as bright lights, noises, TSA security screening, and crowds. Too often, there is a lack of understanding among airport and airline staff—leading to confusion on how to handle accommodations or unexpected behaviors when a flier is overwhelmed or nervous about navigating the air travel process. Combined, these barriers lead to hesitation and fear, inhibiting participation in air travel. As a result, people can miss out on new experiences and connecting with family members and friends that live far away. Parents who may be nervous to travel with children who have autism or other intellectual and developmental disabilities can breathe a sigh a relief thanks to: The Arc’s Wings for Autism / Wings for All (Wings) program which gives families and aviation professionals the confidence to take to the skies with ease by providing an airport “rehearsal,” as well as a presentation on the aircraft features and in-flight safety protocols. Chapters of The Arc, local partners, and airport/airline/TSA personnel work collaboratively to design and carry out each Wings event. Additionally, the organization is constantly working to help airport and airline employees better understand how they can assist parents with special needs children. During practice days, employees get the opportunity to interact with parents and children while offering their services in an environment that’s catered to a child in need. Wings alleviates some of the stress that people with autism and other I/DDs and their families experience when traveling by air by providing families with the opportunity to experience and learn about how their loved ones will react to different stimuli in the airport. Parents who are interested in participating can sign up on the Wings For All website. If you’re too far away from the planned locations, you can also contact the organization to bring a practice day to an airport near you. To find a chapter of The Arc in your state and town, visit their website here . To learn more about The Arc’s Wings for Autism / Wings for All, visit their website here .