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Thursday, September 28, 2023

Optimize Health, Vitamin, and Mindset: Shifting Ahead

It’s been simply over one 12 months because the CDC confirmed the primary case of COVID-19 in the US. Twelve months of lockdowns, disrupted routines, and numerous hours of distant work and Zoom conferences have taken their toll on our particular person and collective well being. Many individuals have been remoted from their favourite train and dietary assist communities, and have spent a lot time worrying in regards to the day-to-day stress of life in a pandemic that they’ve misplaced the time and power to prioritize their very own psychological, bodily, and emotional wants.

Partly three of our collection about The Highway Forward in 2021, we’ve bought two of essentially the most wanted consultants in motion, vitamin, and adapting beneath stress to share recommendation and sensible steps for taking your life again. Adam Rosante, is a energy and vitamin coach, and Dr. Theresa Larson is a bodily therapist, fight veteran, and founding father of Motion Rx, a digital rehab heart and company wellness platform. Contributor Suzanne Krowiak spoke with them about shifting ahead within the months forward. The conversations have been edited for size and readability.

Adam Rosante headshot

First up is Rosante, one of many world’s premier energy and vitamin coaches. He trains A-list celebrities, leisure trade leaders, and athletes in-person and remotely from his studio on the east coast, and is the best-selling writer of The 30-Second Physique: Eat Clear, Prepare Onerous, Dwell Soiled. Adam can be a Licensed Youth Train Specialist and Stage 3 Licensed Trauma Coach, and creator of Health club Class with Adam, a free on-line train program for youths. He additionally works to make wholesome meals accessible to youngsters by way of his not-for-profit group, Good Eats.

Suzanne Krowiak: There appears to be this sense within the tradition that everybody is shifting much less throughout COVID since so many individuals are working from dwelling. Do you suppose we’re basically utilizing our our bodies otherwise on account of the pandemic?

Adam Rosante: Probably, nevertheless it depends upon the person. I don’t know that I agree throughout the board with the concept that persons are shifting much less. Persons are nonetheless working at a desk. Whether or not that desk is in a company constructing or in a spare bed room that they’ve transformed into an workplace, they’re nonetheless sitting in a flexed hip place with their shoulders rounded ahead and their face in a display screen. And for those who stay anyplace aside from a metropolis with mass transit, even earlier than COVID you had been going out of your mattress to your lavatory to your kitchen to your automobile to your desk. The stroll might be taking place in very quick intervals between these geographical factors. I feel for individuals who stay in city settings, their motion could have been compressed as a result of they’re not strolling to a subway or the workplace or a lunch spot. However I do know many, many company of us who don’t go away their desk for lunch. They order in and it’s very sedentary. I do know lots of people which can be really shifting extra now. They’ve gone from dwelling in a metropolis to dwelling in a extra pure setting, and so they start every day with a stroll or hike. They’re making the most of the outside greater than they ever did earlier than. I do know that I actually am; generally I’m going on two or three hikes a day.

SK: How has that impacted your bodily and psychological well being?

AR: Completely outstanding. I feel being in and near nature is without doubt one of the most vital issues for human beings. There are far smarter folks than I who’ve devoted their life’s work to proving the scientific advantages of being in nature, and a really fast Google search offers you loads of peer-reviewed research. It’s not a joke; it’s not placebo. There are actual adjustments that occur within the mind and physique if you’re near nature. And on high of that, you’re naturally getting extra motion by strolling round or climbing.

SK: Is there any recurring bodily concern or criticism that you simply’ve heard out of your shoppers in the course of the pandemic?

AR: What I’m discovering greater than the rest, whether or not it’s my shoppers or people, is coping with the results of COVID cocktails. You understand how all people talks about gaining the quarantine 15? Quite a lot of that needed to do with wine. And it’s simply making a shift from being completely tucked in to being just a little bit extra conscious of the alternatives we’re making with the meals and liquids we’re placing into our physique.

SK: If somebody’s scuffling with the quarantine 15, or simply feeling the emotional weight of dwelling in a pandemic for the final 12 months, what’s the very first thing you suggest they do?

AR: Get clear on what you need. That comes first. You’re nothing with out readability. Shake it off, overlook in regards to the previous, see the place you might be proper now, and sit with that. Take out a pen and paper and begin writing. Write about how you are feeling— the place it’s that you simply wish to go and what do you wish to obtain? How do you wish to really feel in your physique? Are there any objectives related to that? Should you sit and write for a whilst you’ll inevitably have the ability to pick some issues which can be kind of objectives. As a result of a aim is nothing greater than one thing you need that you simply don’t have already got. Pull these to the facet and make a plan to get there. Nothing is as highly effective as a private aim.

SK: Do you could have a go-to vitamin tip?

AR: I might say that the one best factor anyone can do is drink extra water. I completely assure you nearly all of folks studying this aren’t ingesting anyplace close to sufficient water, and that’s an issue for quite a few causes. In case your tissues and organs aren’t sufficiently hydrated your metabolism received’t work correctly, your muscle mass can’t contract correctly, and your mind’s not going to operate correctly. Fascia and tissue operate the best way they’re purported to after they’re hydrated, and get gunked up after they’re not. I’ve had shoppers who began to really feel worlds totally different simply from rising their water consumption. Psychological readability improves, sleep improves, the best way they transfer improves. All the pieces improves.

SK: How a lot water do you suggest day by day?

AR: Half your physique weight in ounces is the simplest factor. Simply take your physique weight, lower that quantity in half, and drink that many ounces every single day. Purchase your self a pleasant trying refillable water bottle as an alternative of attempting to trace how a lot you drink from random vessels all through the day. Most refillable water bottles will inform you what number of ounces they maintain, but when they don’t, simply use your kitchen measuring cup to fill it up. Then do some simple arithmetic to see what number of of these bottles you have to drink earlier than the top of the day. So for instance, for those who weigh 200 kilos, you have to drink 100 ounces every single day. In case your water bottle holds 20 ounces, you have to drink 5 of these earlier than the top of the day. And for those who actually wish to gamify it, throw 5 rubber bands on the bottle and pull a rubber band off each time you drain it. Your aim by the top of the day is to have zero bands on the bottle. It’s enjoyable as a result of it feels such as you’re taking part in a recreation and offers your mind just a little hit of dopamine.

SK: Does it matter what time of day folks drink the water?

AR: No. My greatest recommendation is to cease overthinking it. Individuals need six tricks to excellent water consumption, however we’ve got to cease with that. Simply drink the water. It’s not difficult. You’re a human being with a superb mind in your head. You don’t want a handbook for learn how to drink sufficient water; you simply want just a little steering from a science perspective about how a lot. However right here’s one factor that I’ll say— for those who’re 200 kilos and at the moment ingesting one thing like half a glass of water every single day, going from half a glass to 100 ounces is a quantum leap. And the entire psychological analysis— which matches my private expertise with lots of of shoppers— tells you that the quickest method to fail is to tackle an excessive amount of too quickly. The important thing to lasting change is small steps taken every single day. So for those who’re at the moment ingesting principally no water and your aim is 100 ounces, something greater than what you’re at the moment ingesting is an efficient begin. After which degree up from there. Perhaps you set a aim to drink 20 ounces the primary week. Then 40 ounces in week two and 60 ounces week three. By your fourth week, you’re like, “hey, that is simple now. I’m 100 ounces a day with out blinking.” Simply make a plan for your self.

SK: If persons are scuffling with meals after a 12 months of lockdowns and wish to take some motion to really feel higher about what they’re placing of their our bodies, what would you suggest?

AR: Begin by consuming extra inexperienced greens. Right here’s the true down and soiled of it— the simplest method to simplify it’s to suppose in palm-sized parts. Should you’re a male by beginning, have two palm-sized parts of protein at every meal, so principally six servings per day. For veggies, eat six fist-sized parts all through the day. In the event that they’re inexperienced, you’ll be able to have extra. Should you’re a girl, similar precise precept, simply lower it in half. And people could be eaten at any time, however the simplest way for a traditional human being to do it’s to interrupt them into three meals— breakfast, lunch, and dinner.

SK: Do you could have a favourite protein?

AR: I don’t essentially have a constant go-to . . . . However I adore it all. I really like steak, love hen, love fish. Your protein doesn’t want to return from an animal supply, it simply must be full and adequate.

SK: As unhealthy because the 12 months has been, what can we hold from it? What do you hope folks stroll away from this 12 months with?

AR: Hmm, that’s an incredible query. I might say I hope with a deeper connection to themselves and the people who they love. If they’ve a household, with their household. However I hope that it gave them a chance to achieve readability on what was actually vital to them, what was really important, and what was actually simply superfluous. Right here’s the factor— every considered one of us has the capability to vary in a state of ache and struggling, or in a state of pleasure and inspiration. So, given the choice, which might you select?

SK: Me?

AR: Yeah.

SK: Effectively, pleasure, however that’s arduous. It’s connecting to intention, and making it a bodily, psychological, and emotional observe to be taught by way of pleasure as an alternative of ache, proper?

AR: Proper. However that’s the important thing. All the pieces is a mastering of your mentality. So if the one method to make a change was if issues had been going to shit, then each single one that has ever lived would have solely ever had made a change of their life when issues had been horrible. However that’s not the case. There are numerous numbers of people that have, at all ages and each circumstance— in states of pure pleasure— made even larger constructive adjustments of their life. So it’s potential. You don’t want a disaster to have a constructive end result; we simply occur to be dwelling by way of a extremely difficult time for lots of people. And so my hope is that it helps folks make clear what’s vital to them and get some lightness of their coronary heart and lives. I do know that may be terribly troublesome once we’re going through a few of the challenges that so many individuals are proper now, however simply attempt to take a while to get quiet, be nonetheless, and take into consideration what you need your life to appear like. What does one excellent day appear like for you, from the time you get up within the morning to the time you tuck your self in at night time? Write about it till your forearm burns and your wrist cramps up. After which learn it and see how that makes you are feeling.

SK: What if it makes you are feeling overwhelmed?

AR: That’s completely high-quality, that’s regular. If all people had the identical response to a factor, the world can be a really boring place. If it makes you are feeling overwhelmed, take a breath, decelerate, and understand that there’s nobody right here placing you on a recreation present to do that in 60 seconds or much less. These are the issues that you really want deep in your coronary heart. Can that be overwhelming? Sure. It could possibly be concern. “Yikes, issues haven’t labored out for me prior to now and I’m afraid to confess that I would like this as a result of I’m terrified I’m going to fail at it.” These emotions will virtually inevitably come up, particularly for those who let your self dream as massive as it is best to. And massive is a relative time period. You don’t have to dream that you really want a Ferrari. Perhaps you do, and there’s nothing unsuitable with that. However every individual has a model of an ideal life that’s uniquely their very own. Getting clear on it will possibly really feel just a little scary, however you’ve bought to take {the handcuffs} off and dream massive. When you determine what you need and make a listing to realize it, that’s your marching plan. However you really must do it. All the private improvement workouts like visualization and meditation and written readability about objectives are fantastic, however you continue to must do it. A phrase that I take advantage of lots is “lower the shit, and do the factor.” At a sure level, you’re practice wrecking your self. If one factor you picked off your record was to enhance your well being by ingesting extra water every single day, cleansing up your weight-reduction plan, or exercising 3 times per week, it’s important to put it on the calendar and begin shifting. Lower the shit and do the factor.

SK: Do you are feeling such as you’re a grasp of your mentality?

AR: Sure.

SK: Do you keep in mind the second the place you thought to your self “I really feel like I bought this?”

AR: No, as a result of I work on it every single day. I’ve been engaged on it every single day for 20 years. There are occasions when it’s a lot more durable than others, nevertheless it’s a day by day observe to be a grasp of your personal thoughts. There was no singular second the place I all of the sudden felt like Neo within the Matrix, seeing by way of issues. Which will occur for sages all through the centuries, however for most individuals it’s a course of, and it ebbs and flows. Is there one thing dragging you down? See what it’s and step away from it. That may be uncomfortable. However if you wish to really feel higher and stay higher, it’s an vital a part of the method.

SK: It’s a superb reminder as a result of after a troublesome 12 months like this folks persuade themselves they don’t have the abilities to really feel or stay higher of their our bodies. It might appear like climbing a steep mountain as an alternative of taking small, intentional steps.

AR: 100%. It seems like climbing Mt. Kilimanjaro, and that’s daunting, particularly for anyone who’s by no means climbed a mountain earlier than. “How am I going to try this? Are you kidding me? No.” However when you’ve got a extremely nice information, whether or not it’s the objectives you wrote on the web page, a coach you’re employed with, or a program you joined, you’ll be able to glean knowledge from that and deal with it as your information. Take a few little steps. “We’re simply going to go 15 ft, after which we’re going to seize a seat and hang around for just a little bit. After which we’ll go for one more 30 ft. Little by little.” And earlier than you realize it, you and your information are standing on the summit overlooking this grand vista. That’s how issues are carried out.

Adam’s tricks to jump-start your well being objectives at the moment:

Get recipes for his free, seven-day inexperienced smoothie problem. “It’s not a cleanse or quick. Simply swap your present breakfast for a nutrient-dense smoothie. What usually occurs is it creates a halo impact over the remainder of the day. Perhaps you’ll wish to have one thing more healthy for lunch and dinner. And perhaps not, however not less than you packed a world of vitamins right into a glass within the morning.”

Comply with him on Instagram, the place he posts vitamin and motion suggestions, together with ten-minute exercises you are able to do at dwelling with minimal or no gear mandatory.


Dr. Theresa Larson Headshot

Dr. Theresa Larson is a bodily therapist, former Marine Corps Engineer, fight veteran, and writer of Warrior: A Memoir. She’s the co-creator of Useful Coaching for Adaptive Athletes, a program for health trainers working with disabled or injured athletes, together with fight veterans injured within the line of obligation. Larson can be the co-creator of Motion Rx, which mixes the sources of a bodily remedy observe, digital rehab program, and company wellness platform that gives programming on every thing from decreasing joint ache to emphasize administration.

Suzanne Krowiak: Adaptation is a recurring theme in your work and life. Are you able to discuss what that phrase means to you, particularly within the context of dwelling by way of a world pandemic?

Dr. Theresa Larson: Adapting, generally, means change. On a mobile degree, our physique is adapting on a regular basis to positions we maintain. Should you take a look at the 30,000 ft degree, the query turns into “Okay, how are all of us adapting to this present setting?” The quicker we adapt, the happier and extra profitable we’ll be. Many people have been working from dwelling, and that’s a blended work/dwelling setting, so how can we modify rapidly to achieve success? Firms needed to adapt to maintain the lights on. I’ve needed to adapt my health and psychological well being practices to remain wholesome throughout this time. I imagine I’m fairly good at that already, having gone from the Marine Corps to battle to graduate faculty to my bodily remedy profession. I really like determining my setting on the fly, adapting and overcoming.

After which there’s adaptive coaching we do with people who’re quickly or completely injured. Individuals who have a mind damage, misplaced a limb, or are in a wheelchair. There are emotional issues that give you all of this. How do you adapt to this new regular?

SK: Are you able to discuss in regards to the idea of a “new regular,” and the way it may be understood in several circumstances?

TL: A brand new regular for some Marines is getting a leg blown off in fight. Now they’ve a unique leg and that’s their life now— their new regular. How can they optimize this new regular? As a result of persons are going to endure extra in the event that they don’t adapt to a brand new regular. We see it in every single place.
“I want we had been out of the coronavirus pandemic.”
“I want I had the physique I had 10 years in the past.”
“I want I nonetheless may do the issues I used to do pre-injury.”
You’ll be able to want for these issues, nevertheless it’s simply not so. What’s so is we’re in a pandemic. What’s so is that you simply’re in a wheelchair. What’s so is you could have a lacking leg, so let’s adapt to this new place we’re in and be one of the best we could be in it. We’re going to endure extra once we don’t settle for it.

SK: What may that struggling appear like if we refuse to adapt to a brand new regular?

TL: The factor to know is you’re going to adapt anyway. Your physique will change on a mobile degree due to an damage, or no matter you’ve been by way of. However for those who select to not embrace or optimize the change, you’ll be extra mentally fatigued. You received’t have the ability to cope as nicely. You would possibly begin doing numbing behaviors like watching a whole lot of TV or spending your entire time in your cellphone, disconnected out of your family and friends. You may be offended on a regular basis. Bodily, you’ll begin to atrophy quicker. However for those who say “Okay, I can adapt to what’s taking place now. I can determine learn how to do business from home, I can create boundaries within the blended work/dwelling setting.” And also you’re not alone on this. Individuals will help you. We will help you. I do know it’s arduous. I’m telling you, I’ve actually struggled. However I’m utilizing all of the sources I can to make myself as wholesome as potential as a result of I do know my life and my household will profit from it.

SK: What would you say to of us who really feel like they’ve misplaced all management of their lives and well being within the final 12 months with all its challenges and uncertainty?

TL: We now have much more management over our personal lives and well being than we predict. I’ve had some colleagues lose their gyms or lose their practices, and it sucks. It’s heartbreaking. The query turns into can we use our wounds as knowledge? What can we do with that power? The injuries of the heartbreak of the final 12 months—the lack of folks, the accidents, the companies. There’s knowledge in these issues. It’s not simple. However the extra you’ll be able to flip it round and use that knowledge to maneuver ahead, the extra profitable you could be.

SK: You design wellness packages for firms and organizations all around the nation. What are you listening to from them in regards to the challenges their workers are going through on account of the pandemic?

TL: Persons are much more fatigued mentally and bodily as a result of the work setting is so blended with the house setting. They’re working in any respect hours, they’re on the cellphone extra. They don’t know learn how to create boundaries. And persons are actually searching for methods to make health enjoyable and fast. They need ten minute exercises that permit them to get motion in between calls, or originally or finish of the workday. Issues they will do with their household. We’re additionally speaking much more about psychological well being by way of the bodily physique.

SK: What do you imply by that?

TL: We’re attempting to deliver motion and mindfulness to the work-from-home setting. Perhaps it’s creating an area to observe mindfulness meditation, or simply be extra conscious about the best way you go about your day by setting boundaries and taking breaks. It might make a giant distinction.

SK: Why is the mindfulness piece so vital to you?

TL: As a result of mindfulness has been a extremely vital a part of my very own therapeutic journey. I’ve struggled with psychological well being points, and to have the power to physiologically create extra calm in my physique from doing mindfulness meditation has been big. And after I get triggered by one thing, I understand how to take motion breaks and what to do. It doesn’t must be a exercise. However this stuff I’m educating have been very highly effective in my life, and I really like serving to folks get wins in their very own environments proper now. Even one thing so simple as displaying them learn how to construct their very own ergonomically sound workspace from cardboard bins and books is admittedly run for me.

SK: Wait, so that you additionally assist folks construct desks out of cardboard bins?

TL: Sure. I used to be a Marine Corps Engineer Officer and my job was blowing stuff up and constructing issues. Now, I assist folks handle their work stations at dwelling. If it’s important to work at your espresso desk, let’s make your setup one of the best it may be to your neck and shoulders. Let’s get you in a greater place. I adapt the physique to the workstation, or the workstation to the physique, so folks can align themselves in a means that their backbone is in a superb place. That means they don’t have fixed aches and pains from trying down an excessive amount of or rounding their decrease again for hours.

SK: What’s one factor folks can do at dwelling to make their work setup higher for his or her our bodies?

TL: You recognize that music, Cease within the Title of Love? After I train seminars, I inform folks to place your arm out straight in entrance of you together with your hand up like they do within the video. That’s how far-off your laptop display screen must be out of your face. When you’ve carried out that, prolong your hand and straighten it, and the place it lands is the place the middle of your monitor must be. So the pc is an arm’s size away, and excessive sufficient that if you prolong your hand, you contact the middle of your monitor. That means your neck isn’t trying up or down, you’re simply trying straight forward. I even say that to my son when he’s watching his iPad. “Arm’s distance away, dude. Arm’s distance away.”

SK: What’s one factor folks can do on days after they’re actually scuffling with the psychological fatigue you talked about earlier?

TL: My suggestion can be to have a break between calls, and for those who don’t have that possibility, take a name outdoors within the solar. Flip off the video for those who’re doing Zoom so that you don’t have to take a look at your display screen. And you’ll point out it to the individuals who count on you to be on the decision. Say “I’m going to simply be on my cellphone. I’ll be centered, I simply want to sit down outdoors and relaxation my eyes.”

SK: Any fast health tip for these working at dwelling? You talked about earlier that persons are searching for one thing they will try this’s enjoyable and doesn’t take a whole lot of time.

TL: One suggestion I’ve is to do it originally or finish of your work day as a result of it will possibly supply a pleasant transition between dwelling life and work life. Should you’re by your self, set a timer for ten minutes and choose two actions, one higher physique and one decrease physique. For higher physique you can do push-ups or crawl. For decrease physique you can do squats, or soar squats, or lunges. Something, actually. Simply choose an higher physique and decrease physique train, and add a fast run in between. I’ve little youngsters, so what it would appear like in my family is I’ll do 10 squats, 10 push-ups, after which chase my son on his bike for 100 yards. I’ll come again and repeat the identical factor. And he likes to be a part of the chase, so perhaps he’ll soar off his bike and do squats with me, or perhaps not. Both means, I’m participating on this means for 10 minutes. It makes it simple and the time goes rapidly.

SK: Proper now we’re nonetheless coping with the results of the pandemic all around the world, however there are a number of vaccines accessible and persons are beginning to get their pictures. What does adaptation appear like throughout these in-between occasions, when there’s mild on the finish of the tunnel, nevertheless it’s nonetheless fairly darkish for lots of oldsters?

TL: In these adaptation durations there’ll at all times be transitions. As a rustic, we’re transitioning now to extra distant work. The pandemic will finish sooner or later, however it doesn’t matter what, there’ll at all times be distant work. And a few terrible issues have occurred. We’ve misplaced a whole lot of lives. I feel it’s vital to be progressive on this interval and for folks to show these wounds into one thing. As a result of even when the pandemic ends tomorrow, it’s going to take some time for every thing to return again. The very best factor you are able to do is embrace the truth that it’s going to take a while, so what would you like your life to appear like proper now? You won’t land your dream job instantly or your organization could not come again in a single day. You would possibly simply be sustaining for the second, however how will you make your rapid life— yours and your loved ones’s—more healthy proper now? Should you can stand up to this transformation and be open, different alternatives would possibly pop up which you could embrace in case your job or life isn’t working the best way you thought it will. There are issues which you could management, so what are these issues? The truth is we’ve got this pandemic and we don’t when it’s going to finish. That’s the very fact. How can we modify the story of our lives round it? After I boil it right down to what we actually do, it’s serving to folks get extra related to the dear current. As a result of if you’re centered on the dear current, you wish to transfer your physique. You wish to be current with your loved ones. You’re simply there. And that brings extra happiness.

Dr. Larson’s suggestions for a greater work-from-home setting:

Construct your personal cheap and ergonomic workspace. In this video, Dr. Larson provides step-by-step steering on making a desk that reduces discomfort and lowers your threat for continual systemic illness.

Find out how mindfulness strategies can cut back stress and enhance efficiency. Take heed to this dialog between Dr. Larson and biofeedback therapist Jim Cahill about mindfulness and psychological resilience, and take a look at this seminar motion and mindfulness from Dr. Larson and retired Navy SEAL commander Jon Macaskill.


Developing subsequent in our fourth and closing article of The Highway Forward collection, we’ll take a look at how the pandemic upended the group health trade, and the potential for a elementary realignment in the best way studios and gymnasiums do enterprise.

Erin Paruszewski is the founding father of Alkalign, a California-based boutique studio that was within the means of a significant enlargement and franchise launch when COVID-19 hit. “After I began Alkalign, my mission was to assist as many individuals as I may really feel higher, and I assumed the best way to try this was to construct brick and mortar companies— to have these communities throughout,” says Paruszewski. “What I’ve come to understand is that I can nonetheless accomplish my mission, simply another way. I can probably attain many extra folks nearly. It took me some time to wrap my head round that, however as soon as I had a full-on pity celebration originally of COVID and frolicked crying and saying ‘It’s by no means going to be the identical,’ I really understood it could possibly be higher.”

And what about group health instructors? What ought to they be ready for when issues open again as much as massive teams?

Tune Up Health co-founder Jill Miller has been considering lots about this query. “I’m going to be very conscious after I enter areas once more as a instructor that it could take some time for folks to emerge and belief,” says Miller. “Some could concern massive teams, or being in shut proximity to others. After sixteen, seventeen, or extra months of not being round folks, how will we’ve got tailored our concept of non-public area? In our group health world, we have to give permission to our college students to let their grief inform them, and assist them really feel nurtured and supported.”

Extra to return in Half 4…. Should you missed the final article in “The Highway Forward” collection, The COVID Impact: How Pandemic Life Modified Our Brains and Breath, and What We Can Do To Rework Our Psychological, Emotional, and Bodily Well being in 2021, we extremely suggest you give it a learn.

Grief, Hope, and New Beginnings in 2021: COVID Changed Our Collective Brains, Hearts, and Businesses. Now What? (Part One of Four-Part Series) Blog Part 1

BUTTON: Learn about Breath & Bliss Immersion



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