Benefits of Creatine for The Elderly

Benefits of Creatine for The Elderly

Creatine is primarily known as a supplement used by athletes and bodybuilders to increase strength and muscle mass, but it truly is the real king of "anti-aging" supplements. No other nutritional supplement builds strength and muscle the way creatine does. Creatine supplementation has been found in numerous studies to increase power and muscular strength, as well as muscle mass. About 70 to 80% of studies have shown positive results. Typical responses to creatine supplementation are an additional 10 to 15% increase in strength and an additional 5 to 10 pounds increase in muscle mass over one to three months of resistance exercise (weight) training. In Biomarkers: The 10 Keys to Prolonging Vitality, Evans and Rosenberg rank the top ten modifiable biomarkers (measurable biological parameters) associated with biological aging. The number one biomarker, the most important change that occurs with aging, is loss of muscle mass. From age 20 to 80, the average person loses 20 to 30% of their muscle mass. Loss of muscle mass, also known as sarcopenia, produces a multitude of negative metabolic changes, which are incompatible with good health. The number two biomarker is strength. Enhanced muscle mass / strength Several high-quality studies have shown an increase in muscle mass with the use of creatine. However, some weaker studies have reported mixed results. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. Future studies should take into account the effect of different individual fitness levels of study subjects.

Congestive heart failure (chronic) Patients with chronic heart failure have low levels of creatine in their hearts. Several studies report that creatine supplements may improve heart muscle strength, body weight, and endurance in patients with heart failure. Studies comparing creatine with drugs used to treat heart failure are needed before a firm recommendation can be made. Heart failure should be treated by a qualified healthcare professional.

6 Tips to Eating Out Healthy

Dining at a restaurant can be daunting. Pictures of food are plastered all over the menu and other patrons are enjoying their meals as well. How do you know what to choose when you are eating out? Here are some things to look for when ordering a meal. However, keep in mind that options vary depending on the type of restaurant and cuisine you are eating.

First, do not be tempted by specials or the pictures in the menu. Most of these are entrees with large portions and more likely to have a high fat and/or caloric content. Always remember that the picture usually looks better than the actual food. If you are really interested in the special, see if you can have the server bring a to-go box so you can portion your meal prior to eating eat.

Second, always try to order just water. While fancy drink specials can be enticing, they usually have loads of calories and sugar, similar to sodas. Your other option is to opt for the single glass of red or white wine or unsweetened iced tea. Just remember to control the amount you take in- you want most of your calories from a meal to be from food instead of liquids.

As for choosing which meal is appropriate, definitely take your own cravings into account. A small portion of something you desire (even if it is unhealthy) can go a long way to avoid overeating at another time. Just remember that portion control is important and try to choose sides that include fresh grilled vegetables or whole grains.

Lean protein, such as chicken and fish, are probably the best choices for main dishes. Avoid fried foods, and choose entrees that include grilled, baked, or broiled in the description or name. Also, salads as a meal are a good choice, however, be careful about the dressing and the extras that are in the salad. For example, a chicken salad may have grilled chicken, but may also have full fat dressing, bacon, cheese, eggs, and croutons that add unnecessary extra protein and fat to the meal. Always ask for dressing on the side, even if it is a type of vinaigrette. A lot of vinaigrette contain oils that can add up your daily calories as well.

If you go to a restaurant and find a sandwich as your main course, make sure to include sandwiches that have wheat or whole grain bread and lean meat (chicken, turkey, grilled fish). In addition, try to avoid the mayonnaise and use mustard instead. Check to see if you can have a salad or fresh fruit as a side instead of chips or French fries. Also, avoid sandwiches that indicate butter or oil was used to grill the bread; instead, see if they can lightly toast your sandwich, especially if you like it warm. Try to choose sandwiches that have more vegetables (lettuce, tomato, cucumber, avocado, peppers, etc) instead of those that are stuffed with only meat and cheese.

Perhaps the hardest menus to choose from are restaurants that offer free bread and butter or chips/salsa as an appetizer before you have even ordered. Try to choose foods that are lower in carbohydrates since you will be (most likely) meeting your carbohydrate by eating the free bread and chips. For example, choose pasta that has a tomato based sauce (rather than a creamy or milk based sauce), loaded with vegetables and protein (beans or lean meat). Another option is to choose a lean meat as a main course, and have pasta (with a tomato based sauce) and vegetables as a side dish. Also, foods with sauces and cheese add extra calories and fat; try to choose foods without sauces, or ask to have the sauce on the side.

A good rule of thumb is to follow the government recommended "MyPlate" where half your plate should be filled with fruit and vegetables (without any extra fat). Find entrees that have a balanced mix of carbohydrate, protein, and fruit/vegetables. Look for whole grains or whole wheat such as brown rice or whole wheat pasta.

Weight Loss Plateaus: How to Get Over the Hump

You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But you're not alone--this eventually happens to nearly everybody who has tried to lose weight, and it's perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don't let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your caloric intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience plateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight.

With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

• Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
• Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.
• Track your food intake and exercise. Make sure you're not becoming more lax by increasing portions or slacking off at the gym.
• Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles.Add resistance training to your workout. Start lifting--weights, that is. Weight-lifting adds calorie-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.

Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it's very important to have a sufficient supply of this nutritional element.

Biotin is particularly necessary for pregnant women. When an expecting mother has an inadequate supply of biotin in her diet, certain conditions might be manifested in both the adult and the infant, where skin discolorations can indicate a biotin deficiency, which can have some negative effects.

National health experts recommend 30 micrograms of biotin a day for pregnant and lactating women. Because this is a water soluble compound, it can't easily be saved in the body long-term, so it's important to get it into a regular diet.

Here are some of the top choices for a regular intake of biotin.

1. Swiss Chard - This green plant is a top producer of biotin. It's also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.
2. Carrots - Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.
3. Almonds, Walnuts and Other Nuts - A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.
4. Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It's important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.
5. Goat's Milk and Cow's Milk - In addition to calcium and other healthy items, milks are also a source of biotin for the body.
6. Berries and Fruits - Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.
7. Halibut - In addition to being "brain food," this fish also contains large amounts of biotin. Think about adding it as an occasional entre.
8. Vegetables - Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meals.

The above are some of the healthiest ways to introduce biotin into a regular diet that will provide general health benefits, and also make sure that a biotin deficiency will not affect a pregnancy. Expecting mothers can learn more from their medical providers in terms of what to expect during the gestational term, and how to use a well-planned diet to guard against various health risks for herself and the baby.

]

Life is without meaning. You bring the meaning to it. The meaning of life is whatever you ascribe it to be. Being alive is the meaning. 

The privilege of a lifetime is being who you are.

I don't believe people are looking for the meaning of life as much as they are looking for the experience of being alive 

Breast Cancer Study: Patients May Be Too Quick To Have Double Mastectomy

Many breast cancer patients have their healthy breast removed along with the affected breast despite the relatively low risk of developing cancer in that healthy breast, according to a new study. The findings suggest that fear of the cancer recurring drives many women to have the aggressive surgery. But there is scant evidence that removing both breasts improves most women's long-term survival, some doctors say.

"It is not that that worry is ill-founded. It's perfectly natural for women to worry about their cancer coming back. That is [their] biggest concern," 

But removing most women's second breast does not improve their rates of survival, she said.

In findings that Hawley and her team will present at the American Society of Clinical Oncology's Quality Care Symposium on Friday, researchers analyzed data on 1,400 women with breast cancer who were registered with the National Cancer Institute's SEER program, which collects cancer statistics across the U.S. Approximately 7 percent of the women opted for a "contralateral prophylactic mastectomy" -- the removal of both the breast affected by breast cancer and the healthy breast.

Women who have tested positive for inherited BRCA gene mutations, which increase their risk for developing a new breast cancer in their other breast, are sometimes advised to consider contralateral mastectomy. (Some women with BRCA gene mutations who do not have cancer nonetheless opt to have one or both breasts removed as a preventive measure, which is a different procedure.)

Women with a strong family history of the disease in multiple, immediate family members may also be encouraged to consider contralateral mastectomy, Hawley said. But according to the new findings, 70 percent of the women who opted to have both their affected and healthy breast removed did not have those risk factors.

While most of the beast cancer patients in the study said that they had been worried about the possibility of their cancer recurring when making decisions about treatment, women who opted to have both breasts removed expressed the most worry -- suggesting fear may be a major reason why many women choose that aggressive option, Hawley said.

"It's not wholly unreasonable to have a bilateral mastectomy even if you don't have a [BRCA] mutation, but you need to understand that, most likely, you're not providing yourself any protection against premature death from breast cancer," said Dr. Stephen Edge, breast center medical director and chief of breast surgery at Roswell Park Cancer Institute. A recent American Cancer Society report states that contralateral mastectomy "nearly eliminates the risk of developing a breast cancer in the second breast," but cautions "there is less evidence that it improves long-term breast cancer survival."

"The risk of recurrence on the breast that had cancer, or [it] coming back elsewhere in the body from that initial cancer, is much higher than the risk of developing a new cancer in the other breast," said Dr. Carla Fisher, a breast surgeon with the Hospital of the University of Pennsylvania. "Treating the primary cancer is the most important thing, rather than treating something that may or may not happen, [which] may or may not have survival benefits down the line."

Nonetheless, recent studies suggest that the number of women in the U.S. opting to have both the affected and healthy breast removed has increased steeply over the past decade. A 2009 study in the Journal of Clinical Oncology found that the rate of contralateral mastectomy among women who had any kind of surgery on their breast increased by nearly 150 percent between 1998 and 2005. Overall, however, the rate of women choosing contralateral mastectomy is still under 10 percent among women with breast cancer.

"Most people would tell you that they've seen a marked upswing in the number of women asking for it, and the number of women undergoing it," said Edge. "Surgery is not a good treatment for fear," he added.

The "right line," Edge said, is subjective.

One concern is that women who opt to undergo contralateral mastectomy may open themselves up to various health risks associated with having a bigger operation. Those risks include infection, longer hospital stays and more difficult recovery.

For now, Hawley said, there is a pressing need to better understand the reasons why women opt for contralateral mastectomy in order to help make sure that they are adequately informed about the possible risks and benefits by their oncologists and their surgeons.

"We are sure there are a lot of other factors, other than just fear, going into this," she said. "We need to understand what those are."

'Tis the Season to Be... Perfect?!

Despite the fact that we may tell ourselves, "The holidays are a time to appreciate what we have and enjoy the people in our lives," many are actually focusing on something else: being "perfect."

This can mean:

• Having the home that is perfectly decorated.
• Serving the meal that is perfectly cooked and presented.
• Carrying on the family tradition perfectly because that is what you are "supposed" to do, even though you can't stand it
• Being in a family that is perfectly happy and always getting along.
• Giving the perfect gifts to our children, friends, co-workers.
• Appearing to be perfect on the outside (despite the turmoil on the inside).

For all you perfectionists out there, here is my question: This holiday season, would you rather be perfect or be happy? I ask this as both a psychologist and recovering perfectionist.

As a recovering perfectionist, I can see how my "need" to ensure perfection in each and every aspect of the season adversely affected my previous holidays. In my mind, I felt it was absolutely necessary to have thousands of fancy, outdoor holiday decorations adorning every tree in the yard. I believed the holidays would be ruined if I did not cook the perfect Christmas dinner. And I was certain that if I did not capture the cutest picture of my kids on the holiday card, it would be a disaster. As a result of my focus on perfection, I missed out on opportunities to enjoy this special time.

As a psychologist, I see most of my clients' stress levels increase each year as the holidays approach. In addition to the daily demands already taxing their time, energy and thoughts, the holidays pile more on their plate. Or, perhaps more aptly put, my clients put more on their plate because of the holidays.

This holiday season, allow yourself the gift of happiness, by not striving for perfection. That means giving yourself a break about having to do everything perfectly, and instead focus on ways you and your loved ones can truly enjoy this time. I ask you to stop and consider how you will choose to manage your stress and, in turn, your expectations. Let me give you some examples.

Stressed out about making the perfect meal (or meals)? Solicit assistance. Ask guests to bring over a dish. Have guests help out in the kitchen -- they are usually hanging out there, anyway. Use the services of your friendly grocery store or restaurant. Simplify and stop worrying. I mean, do you really need to have nine different choices for side dishes?

Financially strapped and worried about not being able to buy your children the gifts they are begging to have? Sure, it can be very gratifying to give your child what he/she so desires, and to see their happy faces light up. If you limit this to a few meaningful gifts, it will make each one more special. This is also a terrific time to remember that, no matter how great the toy, happiness is not something we can buy. By teaching your child the skills of happiness in their early years, you are giving them a gift they will benefit from forever.

Are there family holiday traditions you have accepted even though they do not make sense? I had a client with four young children who would become terribly overwhelmed before the holidays every year because she had to travel to both sets of her children's grandparents' houses -- and they lived 200 miles apart! When I asked her why she had to do this, she blurted out, "Because I have no choice!" Rather than doing what she thought she should do, we found ways to reduce her stress and allow her to enjoy the day. She decided to invite both sets of grandparents over to their house that holiday, and have the main meal catered.

Do you find you lack confidence more this time of year? In reference to my client above, she and I worked on her self-confidence as well, so when her mother-in-law rolled her eyes at the fact that my client had not made the entire meal from scratch, my client focused on what a good mother and wife she was being by reducing her stress and focusing on enjoying her time with her family instead of making the perfect holiday meal.

Does spending time with your extended family drive you over the edge? We know family interactions are a common source of stress over the holidays. For many, resentment over an event years ago poisons their interactions. This anger is another sign of perfectionism: anger that someone else is not perfect, and therefore makes your family not perfect. Despite how the mistake impacted your life, the fact remains: There is nothing you can do about the past. However, changing how you allow it to affect your present and future is a choice you have. This holiday season, practice forgiveness. Forgiveness is saying, "I accept that you are not perfect and that you messed up. I choose to let go of my desire to change the past. I choose to focus on moving forward and being happier." You will be surprised at how much this will improve your family interactions -- during the holidays and beyond.

A better Me

God is a metaphor for that which transcends all levels of intellectual thought. It's as simple as that. 

Are You Living in Limbo?

Limbo. It's that awkward place between where you are now and where you'll be "soon."

Maybe you're planning to move across the country in the near future. Or your lease is ending in a few months and you're not sure if you'll be able to stay. Perhaps you have to travel for work off and on for the next six months.

So you think to yourself... What's the point in trying to meet someone new and amazing, I'll just be moving soon. Why bother getting that little arts and crafts corner set up in my current place, I may have to box it all up. Why bother taking that class, joining that group or making new friends, I'll just be on the go and away from it all.

The point is that life is precious and way too short to waste in limbo.

Limbo is also the birthplace of unfulfillment, depression, frustration, isolation and general "meh"-ness. When you allow yourself to enter the mental space of limbo, you effectively put living, loving, dreaming, scheming playing, connecting and whatever other wonderful ing-thing you want and desire on hold.

You put life on hold.

And when life is on hold, it slips by fast -- opportunities go unclaimed, amazing love remains undiscovered, friends, laughter, adventures and happiness fade away before you even experience them. All because you're waiting for something that's going to happen "soon."

Your "soon" may be two weeks, two years or two months. Doesn't matter. What matters is that you deserve an amazing, joy-filled life with phenomenal people in it.

So how do you stop living in limbo?

Start living in the moment.

One of the most transformational lessons I've learned in my life thus far is how to live in this exact moment, rather than getting lost in the mess of thoughts, negative chatter, worry, fear or drama in my head.

Think about it for a moment. (Yes, I'm giving you temporary permission to go in your head.) Instead of putting yourself out there, falling in love, making amazing friends, having fun and exciting life experiences, you're probably sitting at home or work thinking about how you'd love to be doing those things, but can't, since you have this change happening "soon."

Here's the truth, you can have those things. So what if you're only here for two more months? Get yourself out there and do all the things you want to do! Date (maybe even fall in love), meet new people (find the bestie you've always dreamed of), take that art class (so you'll miss the final show... at least you'll have made some art)!

Start showing up to every moment of every single day fully present and engaged in what you're doing or who you're with. Stop thinking about how things "have to be" because of something happening later. Be here now for this moment and have the most amazing experience you can.

Stop being afraid of what you can't control or foresee.

Unless you're some kind of amazing psychic, you don't know what's going to happen with anything, so stop assuming that you do.

"They won't want to hang out with someone who's moving soon."

"No one would ever want to date me seriously the way I have to travel."

"I'm not going to be able to stay here, anyway."

You don't know that. It's not possible for you to know that, especially when other people are involved. So stop assuming! Your "soon" is in the future, not right now. For all you know, you could meet a kindred spirit that you connect so deeply with you remain best friends via text, email and Skype for the rest of your lives. You could meet the man of your dreams who, by the time "soon" arrives, is willing to make things work. Or, your landlord will let you stay in your place and you just wasted a couple months not doing crafts because you assumed you'd have to move.

Stop being afraid or "realistic" about things... just live your life.

Remember that you can't control everything.

I strongly believe that if something's meant to happen, it will happen, whether you're ready for it or not. So if you're supposed to connect with someone specific, come across a certain opportunity or be guided in a certain direction, it's going to happen. Trust that everything happens for a reason and start moving with the flow of life.

Don't try so hard to maintain "control" of your life and your plan. When you do, you miss out on amazing things. Unexpected job offers, the person you're supposed to spend your life with, that best friend you've always wanted,

Just because you planned to move, change jobs, get married or whatever else, doesn't mean that's what's supposed to happen for you. If life presents you with an opportunity and your intuition says "hell yes!" you'd better listen up and act accordingly. Trying to control every little thing just causes unnecessary stress, frustration and anxiety. Loosen up your grip, begin listening to and trusting your intuition, and start to enjoy the amazing journey that is life.

Most importantly, stop wasting time in limbo!

Take action now!

If you feel like you're living in limbo, grab a notebook or journal and answer the following questions:

• Why am I so afraid/hesitant to do the things I want to do?
• How would it feel to do them anyway and really start living and enjoying my life in the present moment?
• Where can I relax my need for control and start moving with the flow of life?

Then... close your eyes, take a deep breath and re-engage in your life, in this moment (and every single moment after that) fully and completely.

How do you feel about change?  If you're anything like me, you probably have mixed feelings about it.  While it often depends on our perception of the type of change -- big or small, good or bad, needed or unnecessary, easy or hard, etc. - most of us seek and fear change simultaneously.

I've recently been dealing with quite a bit of change in my life -- both big and small.  Building my new website, which on the one hand is a pretty small change in the scheme of things, ended up being a very big change for me and allowed me to take a deeper look at a number of things about myself, including my relationship to change in general.

The decision to create a new website was pretty simple and clear -- my old one was outdated and a new one was long overdue.  In practical terms, not having an updated website was probably costing me some business and credibility.  In addition, the type of website needed for my business is pretty simple and straightforward.

However, the actual process of creating the new website (even though it's something I've done a few times in the past and was eager to do now on many levels) posed two major challenges for me personally.

First of all, I tend to be a creature of habit, especially when it comes to things I don't totally understand or have the skills to do myself (like build new websites).  Instead of embracing change with technology, I often find myself avoiding the uncomfortable feelings associated with not knowing things or being dependent upon others to do what I don't have the skills to do myself.

Second of all, the biggest reason I've avoided creating a new website for the past few years has been my resistance to getting new photos taken and new videos filmed.  As I've written about before, one of the most significant ways self-criticism shows up in my life is related to my appearance.  Getting photos taken and watching video of myself has never been my favorite thing, but in the past few years it has become even more challenging for me as my aging process has included the thinning of my hair -- a change I've had a hard time embracing and something I've definitely considered "bad."

The thought of getting new photos taken and posting updated videos of myself online has often been accompanied by the voice of my inner-adolescent saying mean things to me like, "You're ugly," "People will laugh at you," "No one will take you seriously," "You don't look as good as you used to," "You should be ashamed of yourself," and more.  Not fun or kind at all -- maybe you can relate to this in your own life?

While I have chosen to "embrace" the change in my appearance in my real life by shaving off most of what's left of the hair on my head, something about posting new photos and videos on my website seemed even more scary and real to me -- hence my resistance and fear to actually doing it for the past few years.

Going through the process of confronting these fears (i.e., getting the new photos and videos done) wasn't all that easy or fun.  However, like most things in life, facing these fears has been incredibly liberating and not nearly as painful as I thought it would be.

While I can't honestly say that I've completely transformed my relationship to my appearance and made peace with how I look, I can say that this process has been a big step for me in embracing the changes to my appearance (and to myself overall), and has enhanced my capacity for embracing change in general at a deeper level.

Our ability or inability to deal with change effectively is directly related to our relationship to change and our relationship to ourselves.  We spend a great deal of time focusing on the circumstances, situations, and details of the particular changes we're facing, instead of taking a deeper look at what's going on for us emotionally, which is where both the impact and the resiliency needed to deal with the change exists.

Here are a few things to think about and do to enhance your ability to embrace change:

• Acknowledge and express your emotions.  Change is fundamentally an emotional phenomenon, much more than a practical or logistical one.  Whenever we're dealing with change -- big or small, good or bad -- it's our emotions that drive our experience as well as our effectiveness in dealing with it (or lack thereof).  The more willing we are to acknowledge, own, and express the real emotions we're feeling in relation to the change itself, the more able we are to both move through and learn from the change we're facing in a positive way.
• Get support from others.  It's always easier to deal with change when we remember that we're not alone.  Whether it's practical support, emotional support, or both, we always have people around us we can reach out to and ask for help.  Many things that are scary and challenging for us are easy for others.  Remembering that we can lean on others when we're going through change is essential for our own well-being, sanity, and overall success.
• Take conscious and courageous action.  Staying in action, in a conscious and courageous way, is an essential aspect of moving through change effectively.  We sometimes get stuck in fear, perfectionism, or both.  When we stop taking action, it's easy for the critical voice in our head (the "Gremlin") to take over and convince us that we can't do it, everything is messed up, it won't work out, etc.  If we let the Gremlin take over, we give away our power.  By staying in action and doing so in a mindful and bold way (not simply rushing around to avoid our feelings or just doing things in our comfort zones), we remind ourselves that we have the power to deal with whatever change we're facing.  As the late Susan Jeffers taught us all through her bestselling book, one of the best things we can do in life is "feel the fear, and do it anyway."

As the saying goes, "the only constant in life is change."  It seems that now more than ever, so many of us are dealing with change in our lives personally, professionally, and all around us.  If we're willing to address these changes with a sense of authenticity, compassion, and courage -- remembering that it's not about being perfect, it's about being real -- we give ourselves a chance to not only deal with change effectively, but to embrace it in a way that allows us to grow, develop, and become more of who we truly are.

#Inspire, #Fitness, http://bit.ly/YceIVg

#Inspire, #Fitness, http://bit.ly/YceIVg

via Tumblr http://fitafter50.tumblr.com/post/36420393781