Women Looking in Fridge

The Battle of the Yummy Splurge vs. The Lazy Cheat

Your week is snowballing from one commitment to the next, no time to stop and get refocused; at some point you make the decision to either take a moment for yourself and plan your meals in advance, making sure your kitchen is stocked and food is cooked ahead of time or…you never get around to it and get “lazy” figuring you’ll get back on track tomorrow or next week.

It usually starts after a long day of working or running around fulfilling commitments, giving your energy all day long. You get home just in time for dinner…you’re hungry, your family is hungry, you haven’t taken a moment to think through what you’ll eat tonight; you open the fridge and maybe there are some chicken breasts you could grill up, but that isn’t really hitting the spot and you’re tired and really don’t feel like cooking so you decide…forget it, let’s order pizza or let’s go out.

Have you ever looked back at your week and realized you used all of your splurges for the week and didn’t really enjoy any of them? They were lazy cheats, convenient at that moment, but overall not really worth it.

Yummy Splurge:

100% nutritional discipline is never really needed to completely change your body. The difference between sticking to the rules 90% of the time and sticking to them 100% of the time is minor, really.

And that extra 10% splurge means you can feel free to eat the food you like.

Follow the rules 90% of the time. The other 10% splurge? Eat anything you want.

I’m not kidding around here. I actively encourage people to eat any food they like, because the reality is that good food can be one of the great joys of life.

But being overweight, unhealthy and lethargic are not. And certain foods eaten too frequently or in too large an amount will quickly make you all three of those things.

So Fit-2-The-Core members are given a simple instruction: eat any food you like, in up to 10% of your meals; in the other 90% of your meals, eat the foods that will fuel your body to success. This can include a glass of wine, 1-2 slices of pizza or a scoop of your favorite ice cream etc.

That ratio will give you the body you want AND allow to enjoy the food you love.

 

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The Lazy Cheat – The lazy cheat is a cheat that you did not plan to have ahead of time. It isn’t because you’re really looking forward to a splurge – something you have been craving – or as part of an experience that you don’t want to miss out on – it is not a part of the plan to get you closer to your goals. BUT (yes, Behold the Underlying Truth) occasionally, it happens. Unfortunately a lazy cheat is usually not worth it, and you end up using up one of your splurges and not enjoying it. And unfortunately, once you give in and have a lazy cheat it tends to perpetuate a whole week of lazy cheats.

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The secret to overcoming lazy cheats – have strategies in place. The fact is that “Strategy trumps Willpower” every time and is the key to your short and long term success. When you’ve had a long day, are hungry and out of energy, your will power is not going to be strong, so you must have a strategy.

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Next time you find yourself having that conversation in your head leading to a lazy cheat…you know the one… “I don’t feel like cooking tonight, I’ve had a long day, I’ll just order pizza tonight since I should eat something,” turn to the strategy you have planned out ahead of time.

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Here are a few ideas for the next time you find yourself heading for a lazy cheat.

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Have menus in your car of places you know you can get a healthy meal that are your go-to restaurants. Simply have a whole stack of menus in your car of places where you can get grilled fish and cabbage salad, or chicken and vegetables, or a healthy salad. If your on your way home from a busy day with no plan for dinner, you can just call and place an order to go and pick it up on your way home.

take out menu

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Have easy meals that you fall back on at these times. An easy meal can be a chicken breast with a can of lentil soup – Just grill up the chicken breast, heat up the can of soup and pour the soup over the chicken breast – done. Or you can pick up a pre-cooked rotisserie chicken from whole foods and some precut veggies to grill or for making a quick salad.

Whole Foods Chicken

 

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Have a Super Shake: It’s okay to have a shake for dinner.  Dinner doesn’t have to be a big, sit down meal. Blend up a scoop of protein, some fruit or peanut butter and call it dinner or try this Delicious Super Shake recipe:

POPEYE’S SUPER SPINACH SMOOTHIE

smoothie

INGREDIENTS:

• 1 scoops SFH Low Carb Grass Fed Vanilla Protein

• 1 cup unsweetened almond milk

• 1-2 cups spinach

•½ frozen banana

• 1 tbsp natural peanut butter • stevia (to taste)

• 5 ice cubes

Blend and Enjoy:)

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Plan out your week ahead of time, including your splurges. Your week should include 10% to relax and enjoy yourself, just don’t waste it on a lazy cheat!

tracking sheets

 

 

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Enjoy your week!

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Nancy Mirror

Flip Your Priorities When It Comes To Fat Loss

One lesson I have learned over the past 14 years being fitness professional is that common sense is not so common.  Now this has nothing to do with the all the amazing members of Fit-2-The-Core over the years I’ve had the pleasure of working with, it’s the advice they get from the Media, Doctors and Friends that have taught me this very valuable lesson.

I had a big reality check this week, as a Doctor of one of my newest members actually prescribed that she stops strength training until she loses 6 pounds, no distinction between fat or muscle, just 6 pounds. His prescription was to perform a 4-5 week aerobic training program until she loses 6 pounds and then she could return to strength training – this blew my mind!

It seems that there is so much misinformation out there, that even Doctors must be confused by all of it. The fact is that there is information overload when it comes to fitness and I understand why the average person could be confused, but I really don’t understand why a medical professional would be. I believe if someone is going to give you advice, that they must back it up by science not hype, they must be a real world practitioner working with clients who got real results and have experience as a coach in this field.

Now beyond this doctors’ recommendations I do believe there are many people maybe even including you, that still believe that aerobics is more effective than strength training.  Don’t mistake this with interval training or aka HIIT, as this is an effective strategy for fat loss, but stills fall shorts of the fat loss benefits associated with resistance training.

Cardio is simply anything that gets your heart rate-up; your body doesn’t know the difference, whether your jogging or performing kettle bell swings. The distinction between what type of result you get from cardio are the intensity or heart rate zones you’re working in. Simply imagine how different of a feeling it is to jog and sprint. Jogging can be done for hours, where sprinting at maximal speeds can only be done for seconds, and there is a huge difference in how your body adapts.

Now of course I don’t believe that someone who hasn’t worked out in awhile should just go head first into a high intensity strength or interval workout. So the initial goal is to move better and feel better while learning many of the movement skills required for the progression into higher intensity efforts, as this is where the fat loss magic happens.

So in a sense this could be considered a form of aerobic training and slowly as you start to move better, feel better and become proficient at many of the exercises,  you start to ramp up the intensity. The same holds true for cardio, this is why the way we utilize heart rate training is so effective, it meets you where your current fitness level is (at), keeping you in the recovery zone longer than the training zone. Over the weeks you start to spend more time in the higher intensity zones as your fitness improves.

This is the beauty of strength training, it helps you to move better, and it gets you stronger and leaner, reshaping your body and mindset. It also increases many of the growth hormones that increases your bone mass, lean mass (the reason why scale weight is not a an effective measure for progress), insulin sensitivity and decreases many health risks such as heart disease, obesity and osteoporosis, something aerobics simply doesn’t do effectively.

I believe people; even Doctors apparently forget that it’s your muscles that move your limbs, not your heart. Also muscle is where sugar and fat is burned, so why do something that will shrink what basically increases how many calories you burn throughout your day?

Simply put strength-training changes the way your body looks, by gaining precious lean muscle mass, bone mass all while helping you to lose inches (This is why the scale can tell you lost minimum weight, but you dropped two clothes sizes). Now interval training compliments this perfectly by giving you some of the same hormonal effects, but also helps to stimulate the metabolism even further by demanding more fat calories be burned throughout the day, just like strength training, but for a shorter period of time.

Aerobics is the least effective strategy for fat loss, but it can compliment the other two as a recovery strategy and yes you burn some calories, but you do not improve your metabolism at all. In fact you only burn calories during your exercise effort, and depending on how much you do, you can slow your metabolism down.

Take a look at these two studies:

Six Month Study
Two Groups:
Diet Only
Diet Plus aerobic exercise (50mins, 5 days per week)
No additional effect of aerobic exercise on body composition
J Clin Endocrinol Metab. 2007 Jan 2
Effect of calorie restriction with or without exercise on body composition and fat distribution
Reedman et al

Twelve Month Study

  • Six hours of aerobic training per week for one year.(60 mins per day, six days per week)
  • Average weight loss after one year was 3.5lbs or about .3lbs per month
  • 08lbs for women and 3.96lbs for men

Obesity 2007 June- 15:1496-1512

Exercise Effect on Weight Training and Body fat in Men and Women

Mctierman et al

The first study showed that 5 days of 50 minutes of aerobics for 6 months resulted in zero weight or fat loss. So they performed 1,200 minutes or aerobics and got nothing from it, talk about a waste of time.

The second study was for 12 months at 60 minutes 6 days a week of aerobic training, and at the end of the year, they lost only 3.5 lbs. that work (17,280 minutes) and only .3lbs of weight loss a month, not even sure of fat loss, as they didn’t distinguish between fat loss and muscle loss, so who knows?

This study compares aerobic training to interval training:

20 weeks of endurance training vs 15 weeks Interval training

  • Energy cost of endurance training = 28,661 calories.
  • Interval Training= 13,614 calories (less than half)
  • The interval training group showed a NINE TIMES greater loss in subcutaneous fat that the endurance group(when corrected for energy cost).

Burn Fewer Calories and Burn more Fat with Interval Training

  • Tremblay A, Simoneau JA, Bouchrd C.
  • Impact of exercise intensity on body fatness and skeletal muscle metabolism
  • 1990 Jul;43(7):814-8

Interval group burned nine times more fat and spent 47% less time exercising, ouch. The correction for energy cost is the amount of calories that the interval training group burned for the next 24-48 hours after their workout, EPOC(Exercise Post Oxygen Consumption). This is the beauty of interval training, you work without oxygen during the high intensity part of the interval workout, creating an oxygen deficit that your body must payback, so it increases your oxygen uptake during the next 24-48 hours, increased in fat calories burned, yay.

These are just a couple studies, but I believe it’s very clear that aerobics is literally a waste of time and effort and it’s because your body adapts to aerobic exercise by creating an environment that burns less calories. It does this simple by shrinking your metabolic engine (lean muscle mass) so you can go longer. This is why marathon runners have very little muscle mass compared to sprinters and also why they have a higher body fat percentage compared to sprinters, aerobics results is a hybrid human, just like a hybrid vehicle, not the goal if your looking to lose fat and get stronger.

Lets look at one study that shows the power of strength training when it comes to fat loss:

  • This study compared three groups following a hypocaloric diet for 12 weeks.
  • Group one was a diet only group. Group two was
    diet, plus resistance exercise plus a casein (milk) supplement. Group three was identical to group two although they used a whey protein supplement.
  • After 12 weeks the diet only group had a loss of 5.5lbs of fat with no change in lean mass. The resistance plus whey(cheese) group had a total fat loss of 9.2lbs and a lean mass gain of 4.4lbs. The resistance plus casein group showed a total fat loss of 15.4lbs and a lean muscle gain of 8.8lbs.

Demling RH, DeSanti L.

Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.

In both cases, fat loss was 2 to 3 times greater in the resistance training group that diet alone, with one extra huge benefit, they increased their lean muscle, thus their amount of calories throughout their day (Basal Metabolic Rate). Something even interval training can’t match.

That’s scientific evidence part, here is the real results of real people using these strategies:

Deirdre B&AW

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Of course your diet is key as we see in all these studies, but this was a focus on exercise intervention and what strategies are most effective. Here are your priorities when it comes to fat loss:

  1. Train Hard or Go Home! Stop wasting your time.
  2. Completely flip your priorities when it comes to exercise. Focus on strength training, then interval training and then cardio.
  3. Take the emphasis off of burning calories during your workout and instead make boosting your metabolism the priority long term.  Use exercise that will increase your metabolic rate, which means resistance training.
  4. Use interval style cardio instead of steady state.

There you have it, now you will be the common sense solution in a not so common sense world.

Want a Team that will give you everything you need, Support, Accountability, Evidence based and real world results using proven and effective nutritional strategies, Exercise strategies and Think Right Strategies. Give us a try for 14 days and see what happens when you have team that has your bask every step of the way. Give us a call now at 925-672-5777 or email us at tina@fti2thecore.com for your complimentary body blueprint session today!

 

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Holy Grail Of Fat Loss, Before and After Pics Inside!

We are just days away from our I want it “AAAL” challenge. In our last team contest our challengers lost a total of 243lbs of fat and added 81lbs of fat burning lean muscle.  Go here now to register now: http://wantitaaal.com

Winner B&A

 

Jessie Pease B&F

Losing fat and gaining muscle at the same time is known as the “Holy Grail”of fat loss. Anyone can lose weight on the scale, but often it’s done with diets that focus on deprivation or even worse water manipulation to lose those last few pounds! Your pounds consist of muscle, fat and bone mass. Dieting” can increase food cravings, food preoccupation, guilt associated with eating, binge eating, weight fluctuations, and a preoccupation with weight. Looking at the pic below you have a total body change of 18.19lbs (fat loss + muscle gain).

 

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Your muscle is made up mostly of water and if you lose water weight so will you lose muscle, your tone, your strength and your metabolism, up to 30 calories a day per pound lost. If you starve your muscle you will again lose muscle and hold onto fat, which doesn’t require as much energy to sit in your midsection, your arms, your hips and your thighs.

 

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Losing fat and gaining muscle not only makes your body more calorie expensive(requires more calories per day), but it improves your health(more insulin sensitive), your performance(stronger and better conditioned) and your tone(loss of inches). One other big benefit is that muscle is where sugars are stored and used as energy and the less of it you have, the less capacity you have for storage and thus the rest gets stored as fat and your performance will also suffer as it’s your muscle that drives the intensity of your workouts. Go here to register now: http//:wantitaaal.com

 

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This many times is why people rebound after losing pounds quickly, when the focus is just on weight loss, not body re-compositioning (Increasing lean muscle, mass and decreasing fat). Not only does the metabolism get slower with each pound of muscle and water loss, but their capacity to store sugar also decreases. This is not an effective recipe for people who still want to enjoy a glass of wine, a delicious desert or a couple pieces of pizza etc. This also is disastrous  if you expect to live an active lifestyle as all your growth hormones(responsible for fat loss and muscle) and will start to down regulate and hold on to rather than tap into the energy stores required for optimizing fat loss and performance. As you can see it’s a negative cascade of effects that leave 98% dieters right back where they started after they lost weight! Go here to register now: http://wantitaaal.com

 

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They have effectively left little room for damage control and enjoying life, especially in social situations, this is the person who leaves for weekend splurge and comes back weighing 5lbs more that when they left.The other issue with losing muscle and fat and the same time is that each time you you have to eat less and less calories as evidenced by the biggest loser article that was published a year ago. Most contestants not only gained their weight back, but they ended up fatter than before, and even worse, reset there metabolism to much lower levels  only able to eat 800 calories daily in some instances in order to maintain there weight. This equates to 3 snacks a day or two small meals in a 24 hour period.Go here to register now: http//:wantitaaal.com

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In our AAAL team challenge the focus is on re-body compositioning. No diets, no tricks just scientifically proven real world strategies to change the way your body looks, feels and performs. This is one key to long term success, a body that thrives has stronger bones, more lean muscle, less fat and and a hormonal environment that not only supports fat loss, but your health! Go here to register today: http://wantitaaal.com
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Our “AAAL” challenge is the “HOLY GRAIL” of fat loss as it will not only teach you how to work out effectively for muscle gain and fat loss, but we also teach and show you how to eat for life! Real world strategies, no matter whether your motivation is low or your willpower is gone, we will show you how to train smarter, eat smarter and thrive in your new body.
Justin Knipstein B&A
Go here now to register today. Or mark your calendar for our kick off event this Thursday April 6th at 6:30pm. This is a Team Challenge so even if you can’t find someone to do it with you, we have teams that need you! The challenge starts on Monday April 10th and you can win $5,4000 in cash prizes!
Go here now and register today: http://wantitaaal.com

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belly

3 Belly Fat Shrinking Tips

If you’re anything like our clients here at Fit-2-The-Core, you’ve probably had trouble keeping the weight off at one time or another, or from piling on as you’ve gotten older.

Could be that your carrying that extra fat all over, or maybe just in certain areas like your belly, butt, hips or thighs. And like anything else you’re still struggling with in life, you might believe that there has to be something out there that could help that you that you just don’t know about yet…

…so I know you’re pumped up to put these 3 quick belly shrinking tricks to work for you because they helped our clients lose 100’s of pounds of fat after struggling for years!

Quick Belly Shrinking Trick #1: Progressive Overload to Accelerate Fat Loss…

One of the biggest mistakes when it comes to resistance training for fat loss is changing the workout each and every time you workout. This is most popularly known as “The Workout of the Day” Our clients know better, as they understand that the body needs repeated exposures to a progressive stimulus in order to create a positive adaptation, in this case shrinking your belly. It’s very hard to create PROGRESSIVE overload (a key training principle) if the stimulus is constantly changing, the same holds true if you never change the stimulus.

So there’s a sweet spot. Physiology seems to suggest about 4-6 exposures of the same workout on average will glean the most optimal results in losing belly fat. So what does this all mean?

Example workout:

Workout A:                      Week 1               Week 2                 Week 3            Week 4

1A) Hex Bar D-lift             3 x 5(100)            3×5(105)             3×5(110)           3×5(115)

2A) Chin-ups                    3 x 5                    3 x 6                     3 x 7                   3 x 8

 

In the example above you can see that each week the total load (intensity) was increased incrementally by 15lbs a week for Hex Bar D-lifts (5 x 3= 15) and for the Chin-up if a person weighs 130lbs that would be an incremental increase of 130lbs each week. By the end of the 4 workouts to the same stimulus (exercises) they would have increased the amount of total load by 20lbs in the Deadlift and 390lbs in the chin-up.

This is the progressive overload that would result in an adaption of increased muscle mass and fat burning. If the workout changed every week this would be impossible, as you would spend more effort on learning a new exercise rather than progressing the intensity of each exercises and workout.   This is exactly how our cliens at Fit-2-The-Core are able to get consistent results, by simply following this proven trick that is not only supported by science but real life results.

Quick Belly Shrinking Trick #2: Chomp on These To Kill Your Cravings…

Most people who are on diets fail because they are complicated and focus on restriction. Our clients find it much easier to eat right for a shrinking their belly, faster fat loss and health by focusing on foods that are super loaded with micronutrients, instead of obsessing over protein, carbs and fats ratios (macronutrients).

They also found that by eating lots of organic vegetables, fruits, beans, legumes, raw nuts, and seeds and whole unrefined grains, along with a lean protein that they automatically ate much less but still felt more than satisfied.

The fact is that these are the best belly shrinking foods because they have the highest nutrient profile, and when you give your body the required nutrients without overloading it with foods that have little to no nutrients, fat loss becomes so much easier because the hunger and cravings that plague dieters almost disappears as well as fat loss plateaus.

Quick Belly Shrinking Trick #3: Stop Doing These Exercises…

‘Abs’ exercises like sit-ups and crunches for most people are a complete waste of time because you’ll never flatten your stomach unless you lose enough fat from your body.

And the fastest way to lose fat with exercise is to use metabolic movements that work the largest amount of muscle in your body at the same time. That means sit-ups are out and fast fat burners like squats, dead lifts, pushups and rows etc… are in.

One simple set of bodyweight squats done a couple times a week will do far more for losing belly fat than 2000 crunches a week because the amount of calories and fat that will be burned from the squats will far outweigh those crunches. According to Men’s Health, it takes 22,000 crunches to burn one pound of fat, and they don’t even mention how much damage crunches will do to your spine, ouch on both fronts!

Our clients have lost 100’s of pounds fat by using these 3 tricks (along with a few other techniques), and you’ll also find it interesting that:

1.They did it by enjoying delicious foods several times a day, every day, almost never hungry…

2.They performed compound exercises that challenged every muscle and movement in their bodies, and progressively challenged these movements by increasing the intensity each week for a minimum of 4 weeks before changing the workout. This allowed their bodies to adapt by accelerating fat loss and building metabolically lean tissue throughout their whole body.

3.Many of our clients have lost over 5-10 inches off their belly and dropped 3-4 pants sizes. (Noticed I didn’t mention weight loss, if you lose fat, you lose inches!)

There you have it, be sure to use these 3 tricks and you will start to see your belly shrink right before your eyes…

If you would like too see how these 3 strategies work first hand then take advantage of our March 3 Class Pass Program by going here: 

3 Free Class Pass

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Focusing Only On Weight Loss Could Be Making You Fatter

There are countless programs out there nowadays whose sole focus is on weight loss.  There is a reason for this, because that’s what most people primarily focus on! You see it on T.V, in magazines and even in gym’s in most cities. They promise you will lose 10, 20 or even more pounds. In some instances, They promise the results in a very short period of time and others it’s longer, but in either case, losing weight is the sole indicator of success.

Now, we love transformation challenges here at F2C.  It can be the motivation someone needs to start changing his or her life, but the focus is not a means to an end. It’s the beginning of something bigger! We focus on healthy eating and exercise habits with the main goal of fat loss and lean muscle gain.  This not only evens the playing field, but it ensures that we are instilling healthy habits that improve health, performance and body composition in the long term. We are committed to changing the way fitness is done.

Now, let’s get to the problem of focusing solely on weight loss. First the focus is on calorie deprivation and restriction, not a good way to start if you want your body and mind along for the ride. The fact is that cutting too many calories will not support muscle, performance, brain functioning, immune system function and recovery etc. Basically many times we are selling ourselves to the rebound weight gain devil, for short term gratification. The damage form this approach will rear it’s ugly head in the months and years to come, it’s sad because for many they just didn’t know better.

Imagine losing 20lbs in six weeks. That would be awesome, right? Think of how great you would feel? Now, how would you feel if after looking deeper into this number, and find out that you only lost 10lbs of fat while losing 10lbs of muscle? You may still be saying,  “Great, I lost 10lbs of fat!”

But, what if we told you that by losing that 10lbs of muscle along with that 10lbs of fat, you actually slowed down your BMR (Basil Metabolic Rate), which is the amount of energy burned or calories burned per day, basically your metabolism. Worse yet, your not leaner, you lost the very thing that helps you look more toned in your stomach, arms, butt, legs and upper back, muscle. Yes, you’re 20lbs lighter, but you just look like a smaller version of your fatter you. That isn’t very motivating.

Here an example that explains this a little better:

Say you weigh 180lbs, and 32%(57.6lbs of fat) of that is body fat, and 68% is lean mass (122.4lbs of muscle). If you don’t know, muscle is your metabolism and requires energy (calories) to thrive.  In six weeks, you lose 20lbs on the scale, but 10lbs is fat and 10lbs is muscle.

You now weigh 160lbs on the scale and are carrying 29.7% body fat (47.6lbs of fat) and 59% of lean mass on your body due to the 10lbs of muscle loss.  You lost 9% of your lean mass (metabolism) and only 2.3% body fat. That really is not that impressive.

Now, because you lost muscle mass it doesn’t come to 70% lean mass, it actually comes to 59% of lean mass.  So where did the other 11% go? Most likely it is water weight, as this is the case with extreme weight loss in a very short period time.

The bigger issue however is the decrease in your BMR (amount of calories burned per day).  You lost weight, but you now have to eat even fewer calories because your body burns 9% less calories per day. Not good.  If you were depriving yourself before to lose this weight, you now are going to have to deprive yourself even more, leading to less energy for your workouts, daily tasks and your willpower!

This is the road most people go down, they lose 20lbs or more on the scale. About half or a little less of it is lost in muscle. In the long run, they gain back all the weight they lost, so in our example above their back to their original weight of 180lbs. If that wasn’t bad enough, their actually fatter then when they started.  They gained back 20lbs of fat to get back to the original 180 lbs.  Now, they’re carrying more fat on their body and less metabolic tissue (muscle) ouch!

Not only does this wreak havoc on your hormones and health, but it also makes it even more difficult to lose weight again, since your now fatter and burning fewer calories than before. You, now, would have to eat fewer calories than when you first lost the 20lbs on the scale. This cascades into thyroid and other health issues. It also leads to frustration and the feeling of failure.

So now, you can see the problem with just focusing on weight loss. It’s important to track your body composition beyond weight loss and fat loss. You must also be able to track whether you’re improving or slowing down your metabolism in the process. This requires that you track muscle gain, muscle loss, water loss, fat loss as well as performance and other health factors.

The most effective programs and strategies focus on improving, body composition, health and performance and they do this by helping you to develop habits and strategies that guarantee success within the context of your life everyday challenges.

 

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