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The Hood I Wore At Medical School Graduation

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There’s something undeniably powerful about donning a hood during a graduation ceremony, especially since it marks the culmination of years of hard work in a graduate or professional program. When you walk up to the center stage, hood draped across your shoulders, it’s like a visual representation of the dedication, sacrifices, and intellectual growth you’ve achieved. The hood symbolizes a kind of academic mastery—it’s a historical garment, evoking the traditions of scholars going back centuries. You can almost feel the weight of those who’ve come before you, standing on the shoulders of giants as you approach the moment when the degree is officially conferred.

As you take each step toward the stage, there’s an immense sense of pride. You’ve earned this. The hood feels like a badge of honor, a marker of your journey through intense learning, late nights, and possibly even moments of doubt. But all of that fades in the glow of the moment when your name is called, and you walk forward to receive your diploma. There’s a certain grace in the ceremony, too—the rhythm of the procession, the silence that fills the air, and the way the hood falls perfectly over your attire, a quiet but unmistakable signal that you’ve reached an academic pinnacle.

The most meaningful aspect of donning the hood for me at my medical school graduation ceremony was that I asked my mom to put it on me when I walked onto the stage to receive my diploma. My mother always believed in me, encouraged me, and was beaming with pride on the day that I graduated from medical school. I couldn’t imagine anyone else placing the esteemed hood across my shoulders.

A very special day in 2001 for me…

Another cool aspect is how the hood is often tied to your field of study through its color. Each color has a specific meaning, representing the different types of graduate studies or professional disciplines. For instance:

  • White often symbolizes a degree in Arts, Humanities, or Letters, evoking clarity, light, and knowledge.
  • Purple is typically associated with Law, representing authority and the prestige of the legal profession.
  • Green might be worn by those earning degrees in Medicine or Public Health, symbolizing healing and growth.
  • Red is often linked to Theology or Divinity, reflecting the historical connection to religious institutions.
  • Dark Blue or Navy signifies Philosophy, capturing the intellectual depth and complexity of the field.
  • Yellow or Gold can represent Science, linking the pursuit of knowledge with the brightness of discovery.
  • Silver Gray is a color worn by those in the field of Social Work or Library Science, representing service and support for the community.

The fact that each color is tied to a discipline makes the hood a visual and symbolic tribute to the unique paths that graduates have taken. It’s like wearing your field’s identity proudly for a moment before the real world asks you to put your knowledge to use. There’s an elegance in the subtlety of these colors, the way they convey a deep history while celebrating your own place within it.

The hood isn’t just an accessory—it’s a symbol of a journey and a transition, from student to professional, and from learner to expert. The way it fits, the way it feels on your shoulders, and the way it marks your success is incredibly meaningful. How did you feel about the moment of walking with your hood at your graduation?

Balancing Life’s Demands with Effective Stress Management

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I hope you will enjoy reading this wonderful article written by Sheila Olson of fitsheila.com which hones in on stress management.

In the journey to cultivate a more serene and manageable lifestyle, understanding and mitigating stress is essential. With a focus on self-awareness and actionable strategies, individuals can learn to navigate their stress with more confidence and resilience, leading to a more balanced and fulfilling life. This guide from Dr. Stacey Naito provides a comprehensive approach to recognizing the myriad stressors that permeate daily life and offers practical solutions for effectively managing them.

Recognizing Emotional Alerts

If you find yourself frequently overwhelmed, anxious, or irritable, these could be your mind’s way of signaling stress. These emotional reactions are important indicators, suggesting it’s time to reassess your current lifestyle choices and stress management strategies. Recognizing these signs early can help you take proactive steps towards stress reduction. Addressing these emotional cues promptly ensures they don’t escalate into more severe issues. Continually monitoring your emotional state aids in managing stress before it becomes overwhelming.

Pursuing a Fulfilling Career

If your existing role no longer aligns with your aspirations, exploring new career paths may restore balance and joy to your work life. Stepping into a role such as that of a special education teacher can offer profound personal and community benefits, especially if you are driven by a desire to support children with unique needs. Online educational programs provide flexibility, allowing you to blend further education with current professional duties effectively. For more tailored advice on making such transitions, check this out for more info.

Journaling for Pattern Recognition

Maintaining a journal about your daily interactions can reveal patterns in what causes your stress. Document instances when you feel stressed, including the people, environments, or situations involved. This record-keeping can be a powerful tool for identifying recurring stressors and addressing them effectively. Over time, this practice aids in avoiding or altering these stress-inducing patterns. Sharing insights from your journal with a therapist or counselor can also provide additional perspectives on managing stress.

Assessing Environmental Impact

Your surroundings play a significant role in your stress levels. An overabundance of clutter, noise, and lack of privacy can all add to a stressful atmosphere. Take a moment to evaluate these factors in your home and workplace to determine if they contribute to your stress. Creating a calm, organized space can significantly reduce stress and enhance your ability to focus and relax. Consider implementing minimalistic principles to further reduce environmental stressors.

Balancing Life’s Commitments

Often, stress arises from a mismatch in the effort allocated to personal and professional commitments. Reflect on whether you’re giving too much to one aspect of your life at the expense of others. Achieving a more balanced distribution of your time and energy can significantly reduce stress. It’s essential to maintain a healthy balance to ensure personal well-being and professional productivity. Setting clear boundaries between work and personal life is key to achieving this balance.

Integrating Relaxation Techniques

Incorporating practices such as meditation, yoga, or deep breathing into your daily routine can profoundly affect your stress levels. These techniques promote relaxation and provide a necessary respite from the daily grind. Regular practice helps manage stress more effectively and improves overall mental health. Dedicate time each day to these activities to nurture your mental and physical well-being. Engaging in these practices in a group setting can enhance their effectiveness through shared experiences and support.

It is important to remember that stress management is a dynamic and ongoing process. Implementing the strategies discussed will require patience and persistence. Over time, these techniques will foster a greater sense of control over your emotional and physical well-being, transforming how you handle life’s inevitable pressures. By maintaining this proactive approach, you can continue to enhance your quality of life and nurture a resilient, stress-resilient mindset.

Explore wellness, lifestyle tips, and inspiration with Dr. Stacey Naito.

Chronic Pain Sufferers Can Use This Holistic Guide For Active Living

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Article written by Karen Weeks (https://elderwellness.net/)

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Living with chronic pain doesn’t mean putting life on hold. Innovative strategies and supportive resources are available that empower individuals to lead fulfilling lives despite persistent discomfort. By tapping into specialized care and community support, people with chronic pain can reclaim their daily activities and joy. In this article, presented by Dr. Stacey Naito, we’ll go over several things you can do to live an active life even with chronic pain.

PT for Movement and Pain Relief

Collaborating with a skilled physical therapist is pivotal in effectively managing chronic pain. These professionals develop tailored exercise regimens that address your specific pain points and mobility issues, whether they stem from joint pain, muscle stiffness, or injuries. Through gentle, targeted exercises, physical therapists work to strengthen your muscles, enhance flexibility, and improve overall mobility. 

Seek Out a Skilled Chiropractor 

Many things can contribute to chronic pain, but car accidents are one of the most common causes. Chiropractic care, especially from a car accident chiropractor, can significantly alleviate pain from back and neck injuries such as whiplash, herniated disks, and other accident-related conditions. These specialists focus on spine and joint alignment to help restore function and relieve tension. Treatment duration varies widely, from just a few sessions to ongoing care, based on the injury’s severity and your recovery progress. 

Pace Yourself 

Mastering the art of pacing is essential for managing chronic pain effectively. It involves balancing activity to avoid overexertion, which can exacerbate pain, and underactivity, which can lead to muscle weakening. By breaking tasks into smaller segments and taking regular breaks, you can conserve energy and avoid pain triggers. Prioritizing essential activities and learning to delegate or refuse less critical tasks also helps manage physical strain and mental stress, supporting a more comfortable and fulfilling lifestyle.

Access Pain Management Workshops 

Attending pain management workshops offered by clinics, hospitals, and organizations can provide comprehensive support and education on managing chronic pain. These workshops cover a variety of pain management strategies, from dietary tips to reduce inflammation to exercise routines and cognitive-behavioral techniques for mental coping. You can also look for telehealth services that will help you manage pain from the comfort of your own home.

Build a Supportive Community

Building connections with others who understand the challenges of living with chronic pain can significantly reduce feelings of isolation. Support groups, whether online or in person, offer a platform to share experiences, tips, and personal milestones, providing both emotional and practical support. These communities can help diminish loneliness and foster a positive, motivated mindset. Engaging with others facing similar struggles can also offer fresh perspectives and encouragement, making the pain management journey less daunting.

Track and Understand Your Pain

Regularly tracking your pain can play a crucial role in managing it effectively. Various apps are available to help monitor pain levels, triggers, and the effectiveness of different treatments, providing valuable data for you and your healthcare provider. This ongoing record helps identify patterns and tailor treatments more accurately, enhancing your ability to make informed decisions about your daily activities. Effective pain tracking also improves communication with your healthcare team, ensuring you receive optimal care tailored to your needs.

Alternative Therapies for Relief

Exploring alternative therapies can complement traditional treatments and offer additional relief from chronic pain. Techniques like acupuncture, which uses fine needles to stimulate specific body points, and massage therapy, which relaxes tight muscles and improves circulation, tap into the body’s natural healing mechanisms. These methods not only help in reducing tension and promoting pain relief but also enhance overall well-being and mobility.

Managing chronic pain effectively requires more than just enduring discomfort—it involves actively seeking solutions and support systems that enhance quality of life. With the right approaches and resources, individuals can navigate their challenges more confidently and with greater ease. This journey is about continuous learning and adaptation, enabling people to not only manage but thrive despite chronic pain. 

From Feet Up: The Complete Guide to Total Body Care

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Embarking on a journey toward a healthier you doesn’t require monumental changes. It’s about integrating small, practical steps into your everyday routine. This Dr. Stacey Naito guide is your companion on this journey, offering simple yet effective strategies for enhancing your well-being, head-to-toe.

Article written by Karen Weeks (https://elderwellness.net/)

Energize Through Movement

Setting aside time for physical activity is more than just a fitness goal; it’s a gift to your body. Aim for at least 150 minutes of exercise weekly. Whether it’s a brisk morning walk, a cycling session, or an evening dance class, find joy in movements that invigorate your heart, strengthen muscles, and boost your mood. Regular exercise not only improves physical health but also enhances mental well-being, reducing stress and anxiety.

Consider Going Back to School for A Career Change

Work-related stress can have a significant impact on an individual’s mental health and overall well-being. If you find yourself in a job that no longer challenges you or if you feel that you’re ready for a career change, it may be time to consider switching careers to improve your mental health. An online program to get a masters degree in nursing offers a convenient way to achieve your educational goals while still maintaining your current work and family responsibilities. When selecting an online school, it’s crucial to verify its accreditation status and ensure that it offers competitive tuition rates to get the best value for your investment.

Find Time for Walking

For those with sedentary jobs, incorporating more walking into their daily routine can be highly beneficial. Scheduling regular walking breaks throughout the day can break the monotony of sitting and boost both energy and mood. Opting for the stairs rather than the elevator and walking to pick up food instead of using delivery services are simple yet effective ways to increase daily step counts. Additionally, choosing to walk to a coworker’s office for face-to-face interactions not only adds to physical activity but also fosters better workplace relationships.

Tending to Your Foundation: Foot Care

Foot health is an integral part of maintaining a healthy lifestyle. Our feet carry us through all our daily tasks, emphasizing the importance of selecting comfortable shoes, practicing good hygiene, and treating ourselves to regular foot massages. Such practices are vital not only for foot health but also for overall well-being. Proper foot care aids in preventing frequent problems such as blisters, corns, and fungal infections, which are crucial for sustaining a healthy standard of living.

Culinary Adventures with Herbs and Spices

Revolutionize your approach to healthy living by incorporating herbs and spices into your meals. This strategy is not only about tantalizing your taste buds but also about reducing your sodium intake. Each herb and spice brings not just flavor but also significant health benefits. Herbs such as basil, oregano, and thyme are rich in antioxidants, while spices like turmeric and cinnamon possess anti-inflammatory properties, all contributing to a holistic healthy living diet.

Take Advantage of Martial Arts

Martial arts offers a comprehensive approach to total body care by enhancing physical fitness, mental discipline, and emotional resilience. Regular practice improves cardiovascular health, strength, flexibility, and coordination, contributing to overall well-being. Additionally, the discipline and focus required in martial arts training promote mental clarity and stress relief.

The Whole Grain Advantage

Make a conscious choice to choose whole grains. Rich in fiber, vitamins, and minerals, they are fundamental to your health. This switch not only nourishes your body but also supports long-term well-being. Whole grains like brown rice, quinoa, and whole wheat provide sustained energy, improve digestion, and can help maintain a healthy weight.

Incorporating these simple strategies into your daily life steers you towards a healthier lifestyle. Remember, every small step counts. It’s about making choices that benefit your health, ensuring a harmonious balance between mind, body, and soul. Embrace these practices, and watch as they transform your life.

For customized nutrition and training plans, as well as contest prep coaching, contact Dr. Stacey Naito today!

Building Healthier Communities: Your Guide to Leading Advocacy Efforts

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By Julia Merrill of Befriendyourdoc.org
julia@befriendyourdoc.org

Your passion for health and wellness can serve as a powerful agent of change, impacting not just your own life but also enriching your community. By directing this enthusiasm toward advocacy and educational efforts, you transform it into actionable initiatives that can significantly improve communal health. Embrace this role wholeheartedly, and you’ll find yourself at the forefront of promoting healthful changes.

Initiate Community Health Sessions

Consider launching small group sessions in your community to discuss crucial health topics like nutrition, exercise, and mental health. These gatherings offer a platform to share valuable knowledge and strategies for healthy living, providing a foundation for community members to make informed choices about their well-being. As these sessions grow in popularity, they can foster a supportive network, encouraging ongoing participation and commitment to health.

Advocate for Health Policy Changes

Dive into the complexities of local health policies to understand how they impact your community. Use your insights to advocate for enhancements or the development of new initiatives that promote better health outcomes. By engaging with policymakers and stakeholders, you can influence decisions that lead to substantial improvements in public health infrastructure and services.

Launch a Health-Focused Business

Launching your own health and wellness business not only aligns with your passion but also taps into a burgeoning market for health services. To start a business, identify your niche, create a solid business plan, secure financing, register your business, and establish your brand and online presence. Opting to establish a limited liability company (LLC) provides you with perks such as limited liability protection, potential tax benefits, and the flexibility to adapt operations with minimal bureaucratic overhead. To streamline the process and save on legal fees, consider using services like ZenBusiness to handle your LLC setup.

Collaborate with NGOs

Partner with local non-governmental organizations to create impactful health campaigns and awareness drives. These collaborations can amplify your efforts, reaching a wider audience and drawing in more community engagement. Together, you can organize volunteer opportunities that promote health education and preventative measures, making a tangible difference in the health landscape of your community.

Organize Public Health Events

Help plan and execute public events such as health screenings, workshops, or informational seminars. These events provide critical health information and services to the public, often reaching individuals who are underserved or unaware of available health resources. By making these opportunities accessible, you contribute directly to the improved health of your community.

Share Your Health Journey

Utilize the power of blogging or vlogging on sites like YouTube to share your health journey and expertise. This personal touch can resonate deeply with your audience, providing them with practical advice and emotional support. Your stories and tips can inspire others to take action toward healthier lifestyles, creating a ripple effect of health consciousness across digital platforms.

Establish Support Groups

Facilitate the formation of support groups where you and others can freely share both the struggles and victories of your health journeys. In these groups, foster an environment of trust and empathy, allowing members to connect and draw strength from each other’s experiences. This sense of unity not only bolsters individual commitment to health goals but also nurtures a supportive community atmosphere that can lead to sustained well-being.

Offer Personalized Health Coaching

Offering individualized sessions, counseling, or coaching can profoundly impact someone’s health journey. By tailoring your guidance and support to their specific needs and challenges, you equip them to pursue and achieve their health objectives more effectively. This personalized touch not only enhances their ability to meet goals but also provides the encouragement and accountability crucial for lasting health transformations.

In harnessing your passion for health and channeling it into advocacy, you create a multi-faceted approach that not only enriches your life but also significantly impacts those around you. Each step you take builds upon the next, weaving a network of health empowerment that can sustain and grow with the collective effort of your community. By stepping forward, you light a path for others, proving that individual passion can indeed lead to collective health improvement.

Unlock the secrets to a healthier, fitter lifestyle with insights from Dr. Stacey Naito. Follow her blog today for expert tips on health, fitness, and living your best life!

Revitalize Your Routine: Wellness Hacks for the Modern Career Woman

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This fantastic post, written by Camille Johnson of Bereaver.com, highlights the most important steps which career women should take in order to maintain balance and optimal well-being.

In the hustle and bustle of professional life, working women often find themselves caught in a relentless grind, juggling multiple responsibilities while striving for success. However, prioritizing well-being amid this chaos is essential for sustainable growth and fulfillment. Here, Dr. Stacey Naito delves into empowering strategies tailored to help women transcend the grind and elevate their overall well-being.

Harness the Power of Reflection

Take time to introspect and evaluate your priorities, goals, and values. Reflection allows you to gain clarity on what truly matters to you, enabling you to make informed decisions aligned with your aspirations. Embracing moments of solitude provides an opportunity for self-discovery and introspection, fostering a deeper understanding of your emotions and motivations. Regularly assessing your progress empowers you to course-correct when necessary, ensuring that your actions remain congruent with your long-term objectives.

Pursue a Degree Online

Earning a degree online is a great option if you’re looking to change your job and advance in your career. For instance, pursuing a degree in psychology can provide insights into cognitive and affective processes, equipping you to better support those in need. Online degree programs offer the flexibility to study while working full-time, streamlining, well, everything, from managing your schedule to accessing course materials. This approach allows you to gain new skills and knowledge without disrupting your current responsibilities.

Build Power with Resistance Training

Resistance training offers numerous benefits, including increased muscle strength, improved bone density, and enhanced metabolic rate, which collectively contribute to better overall health and fitness. Additionally, it can aid in weight management and improve posture, reducing the risk of chronic conditions. To maximize these benefits, consider a monthly customized exercise plan from Dr. Stacey Naito. Her tailored approach ensures that each workout aligns with your personal fitness goals and abilities, providing expert guidance for optimal results.

Set Achievable Milestones

Define clear and attainable objectives that inspire progress and keep you focused. Setting specific and measurable goals provides a roadmap for success, guiding your actions and decisions along the way. Breaking down large goals into smaller, manageable tasks prevents overwhelm and enhances productivity. Celebrating milestones, no matter how small, reinforces your sense of accomplishment and motivates you to continue making strides toward your ultimate vision.

Nurture Positive Self-Talk

Cultivate a nurturing inner dialogue that uplifts and empowers you. Positive self-talk involves consciously replacing negative thoughts with affirmations of your capabilities and worthiness. By practicing self-compassion and kindness toward yourself, you cultivate a resilient mindset that enables you to bounce back from setbacks with grace and determination. Embracing optimism as a guiding principle empowers you to see challenges as opportunities for growth and development, fostering a sense of hope and possibility.

Embrace Forgiveness

Release yourself from the burden of resentment by embracing forgiveness. Forgiveness is not about condoning the actions of others but about freeing yourself from the emotional weight of past grievances. By extending compassion to yourself and others, you create space for healing and transformation to occur. Letting go of resentment opens the door to inner peace and liberation, allowing you to move forward with clarity and purpose. 

In the pursuit of professional success, prioritizing well-being is not a luxury but a necessity. By incorporating these empowering strategies into your daily life, you can transcend the grind and cultivate a sense of balance, purpose, and fulfillment. Remember, empowerment begins with a conscious choice to prioritize your well-being and invest in your growth. Embrace the journey, and watch yourself soar to new heights of success and happiness.

For customized nutrition and training plans, as well as contest prep coaching, contact Dr. Stacey Naito today!

The 100 Envelope Challenge

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Evidently there is a money saving hack which has been trending on social media, in which you label 100 envelopes with numbers, ranging in sequence from 1 to 100. The number on each envelope is the dollar amount which you are supposed to put in the envelope. The idea is that you would place money into an envelope every single day for 100 days, and at the end of those 100 days, you would have $5,050, which is quite impressive. The envelopes are picked at random each day, so the amount you place in the envelope will be a surprise.

However, for people like me who are always cash poor, it would be difficult to gather up actual cash and physically place it into an envelope every day. It also seems rather challenging to try to come up with $100 cash when the 100 envelope is pulled, so a couple of variations include numbering the envelopes from 1 to 50 twice or 1 to 20 five times. You could as another option use an online banking or cash app and add the money that way.

Who’s up for the money saving challenge?

Unlocking the Pinnacle of Physical and Emotional Well-Being

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Here’s another informative article by Camille Johnson of bereaver.com to inspire you to get the new year off to a fresh start!

Embarking on the path toward peak self-improvement often starts with cultivating an excellent physical and emotional presence. The role of self-assurance, influenced by both appearance and state of mind, cannot be underestimated. From casual daily interactions to life-defining moments, a boost in confidence can be a game-changer. To assist you during this transformative endeavor, this guide presented below by StaceyNaito.com is designed to present a meticulously curated set of recommendations.

Forge Strong Social Ties

One’s emotional landscape is deeply enriched by the presence of fulfilling social interactions. Humans are wired for connection, and fostering these connections significantly elevates one’s emotional well-being. Studies indicate that people with strong social bonds are generally happier and may even live longer. Therefore, one should consider taking up social hobbies or participating in community events to form and maintain meaningful relationships.

Staying in Shape

Starting a fitness routine can be a transformative journey toward better health and well-being. It begins with setting realistic goals and creating a balanced workout plan that includes a variety of activities to keep you engaged and motivated. Consistency is key, as regular exercise builds endurance, strength, and confidence. Nutrition also plays a crucial role, as a healthy diet complements physical efforts. For more detailed guidance and inspiration, visiting websites like StaceyNaito.com can provide valuable resources and expert advice to help you on your fitness journey.

Elevate Hair Care and Wardrobe Choices

The relationship between well-maintained hair, stylish attire, and self-esteem is undeniable. Investing in high-quality hair care products is essential for maintaining a healthy and vibrant appearance, much like the importance of choosing the right clothing for your wardrobe. The clothes you select play a crucial role in shaping how you feel throughout your day. For instance, choosing comfortable yet fashionable items can greatly enhance your daily experience. Similarly, incorporating a hair care routine that includes products like nourishing oils and effective shampoos transforms basic grooming into a luxurious experience. To boost your daily life, consider adding thoughtful and impactful pieces to your wardrobe that bring a sense of renewed confidence.

Cultivate a Skincare Regimen

Healthy skin is the canvas for your everyday look. Establishing a skincare routine that complements your skin type can yield a radiant complexion, positively impacting your self-esteem. For example, those with oily skin may benefit from a clay mask once a week, while people with dry skin may find relief with a hydrating serum. The important thing is consistency—following a skincare routine religiously can help you achieve the look you’ve always wanted.

Pursue Goals with a New Degree

Setting and achieving goals is a powerful process that can lead to significant personal and professional growth. For instance, if advancing your education has always been a dream, you might consider going back to school. Choosing between online data science master’s programs can be a strategic step, especially if you’re interested in the field of data analytics. By enrolling in an online master’s degree in data analytics, you can deepen your understanding of data science, theory, and application, all from the convenience of your home. This goal not only enhances your skillset but also opens doors to new career opportunities and advancements.

Prioritize Sun Protection

It’s astonishing how often sun protection is overlooked, considering the irreversible damage that UV rays can inflict. Daily application of sunscreen should be as routine as brushing one’s teeth. Not only does this habit prevent premature aging, but it’s also a crucial step in warding off skin cancers. Moreover, consistent sun protection enhances your overall skin quality.

Opt for Nutritional Wisdom

Intricately tied to your physical appearance and general well-being is your diet. Avoiding processed foods and added sugars can have a remarkable effect on both your skin’s glow and your overall health. For instance, replacing soda with sparkling water or choosing whole grains over white bread can be game-changers. This shift toward mindful eating benefits not just your appearance, but also enhances your energy levels and mental clarity.

Uphold Dental Care Standards

A radiant smile compliments any look. It’s the centerpiece of your facial features and often the first thing people notice. Regular dental check-ups, along with at-home practices like brushing and flossing, play a key role in maintaining that confident smile. This ties back to the first point on emotional well-being; after all, a radiant smile is often an indicator of happiness and strong social connections.

The quest to attain the pinnacle of physical and emotional wellness is a multifaceted endeavor. It requires a balanced approach that incorporates various elements of lifestyle, grooming, and social interaction. The pursuit of the optimal self isn’t a sprint but rather a marathon, demanding consistent dedication and awareness. As you integrate these guidelines into your daily life, you’ll find yourself at the very summit of your beauty and wellness journey.

Update On My Workout Regimen

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I figured it was time for me to provide an update on my current workout regimen, especially since people who don’t know me personally might assume that I have abandoned my regular exercise habits since retiring from competing in the bodybuilding world. While I don’t train for 4 to 5 hours a day like I used to when ramping up for a contest, I still consistently weight train 5 to 6 days per week, every week. There are some weeks in which I cannot resist adding a seventh day, which is usually a day in which I exclusively train abs.

I typically train legs 2 to 3 days a week, and I split my upper body workouts into three separate routines: back and chest, arms (and I will often throw abdominal training in on arm days), and shoulders. My workouts range from 45 minutes to an hour and 15 minutes, and are almost exclusively performed in my home gym, which is equipped with the following (a partial list):

Marcy Smith Machine Multi Gym

Tower 200 Body Full Gym Fitness

Foldable Decline Sit up Bench

Bowflex SelectTech 552 Adjustable Dumbbell Set with Rack

285 pounds of weight plates for the Multi Gym and numerous barbells

In the three years since I have had a full home gym, I haven’t missed the commercial gym setting at all, and I love the fact that I can just head downstairs and get a workout in without fighting for equipment. I always say that consistency is key, and I have never slacked off on regular weight training. Whenever I hear people talk about abandoning weight training for months or years, it just blows my mind. The best road to success is to stay the course, and I have certainly done that since 1989.

A Magical Weekend in Teaneck New Jersey

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The first weekend in July of 2013 was one of the most meaningful and thrilling weekends I have ever experienced, and strangely, I had a gut feeling that the events of that weekend would turn out that way. I was returning to an NPC (National Physique Committee) Pro-Qualifying event at which I had competed for three consecutive prior years, and I was bound and determined to bring my best physique ever to that show for my fourth run. It was no easy task, since I was spending 4 to 5 hours daily at the gym, enduring double training sessions, double cardio, and struggling to fit in TEN mini-meals throughout each day to fuel my body. To top it off, I had been dumped by my boyfriend three months prior, and he was still living in my house with me, which added more strain on my contest prep.

Nevertheless, when I arrived at the host hotel in Teaneck, NJ, I just felt different, as if I had already won an IFBB Pro Card, and I was oddly relaxed. Even my friends noticed that I seemed different, and they became excited at the prospect of me most likely going Pro at the NPC Team Universe event that weekend. I also made a last minute change with my posing suit, simply because the tangerine hue of a new suit which had been custom made for me resonated more than the pale blue suit I had originally planned to wear. As soon as I tried on the orange suit, I could see that it fit me better, and somehow imparted a glow which popped against my competition spray tan.

Normally I would feel a bit jittery right before stepping onstage at any show, but on Friday, July 5th, 2013, I felt completely calm as I glided onto the stage. It was as if I was dancing onstage, rather than hitting mandatory poses for the judges. When I got first callout, was placed in the center of the lineup and remained there, I just knew that I would indeed earn my Pro Card at this event. The first time I stepped on that stage, I was in the 40+ age group, height class B, and I nailed that class. Then I returned to the stage moments later for the 35+ age group, height class B, and once again got first callout and remained in the center of that lineup. By the time I walked onstage for Open Bikini height class D, I was already floating with joy, but I got yet another treat by making first callout.

Once prejudging was over, I knew I had to remain on task with my food intake and also get lots of rest, because although I believed I had locked in a first place finish, I wouldn’t know until the next day, when we would all return onstage for finals. I spent part of the late afternoon and evening hanging out with my good friends, and made sure to avoid contact with anyone (particularly my ex-boyfriend) who might distract or upset me. My performance onstage that day was the culmination of five years in the competitive bodybuilding world, defined by extreme sacrifices and hard work. I wasn’t about to mess this up!

The next day, July 6th, the 40+ bikini competitors hit their individual routines, and when height class B was up, I heard the MC announce the 5th place winner (not me), then the 4th place winner (not me), the 3rd place winner (not me), and then quickly announce the 2nd place winner, followed by my name as the 1st place finisher. I had FINALLY WON MY PRO CARD!

The battle for the Mater’s Bikini 40+ Overall Title at NPC Team Universe, July 6th, 2013

All I needed was one first place finish in any of the three classes in which I was competing in order to become an IFBB Pro, so when I won first place in 40+ B, my heart burst with gratitude, because I had officially attained IFBB Pro status. When I was called back out for the Overall title for 40+, I didn’t know whether I would win that title as well, so when I did in fact win the Overall title, it was icing on the cake. I also ended up winning First Place in 35+ class B, and because I was already awarded Pro Status when I swept the 40+ Bikini Class, IFBB Pro Status was awarded to the 2nd place finisher in our lineup. Finally, I won 4th place in Open Bikini height class D, which was an incredible feat for me at 3 days shy of my 47th birthday.

That weekend remains one of my proudest snippets of time.