Victoria Wellness Professionals » Victoria Wellness Professionals

A Member’s Journey Thru the Fitness Challenge

narina — Mon, 08 Aug 2011 21:14:40 +0000

2-3 times a year at our gym we have a 6 week Fitness Challenge. The Challenge is to help clients re-focus their nutrition and exercise program and also to help educate proper eating and encourage a little extra work outside the gym. We all know that ideally we should be doing something physical for 20-30 minutes every day. If you wish to make noticable changes to body composition it requires a plan of attack and a follow through of that plan. For those that follow through for the whole 6 weeks, they all will notice pounds lost, inches lost and body fat lost. But there is always a wide range of results.

The more diligent clients are with their nutrition (remember you can’t out train a bad diet), the more noticable the results. One client, Heidi took this Challenge to heart and was relentless is her determination to stay on track and work her butt off! It did the trick and she came through with a 1st place finish and $1050.00 to boot!

The article below is Heidi’s journey through the 6 weeks of the Fitness Challenge. Thank you very much Heidi for sharing your journey and Congratulations!

“Six weeks goes by very quickly…if you’re on vacation in Tahiti. If you’re changing the entire way you think about food – it becomes an eternity. But for someone like me who likes to do things fast and who has only ever really extreme dieted for short periods of time, it is yet another example of how slow and consistent will always outperform quick and extreme.

The first week was done the old fashioned way. Eat as little as possible and work out like a crazy person. By week two, I was basically a zombie and realized, I would be dead in a month. Which is probably why I then spent the next 4 days eating anything I could find.

My Oprah Winfrey ah-ha moment came when I seriously decided to do this thing by the book. Three small meals, two snacks a day. Where have I heard that before. Guess what – it really works. For me, 1200 calories was going to do the trick. Eating every 2 ½ hours was the most important thing in the entire process. Also realizing that when you feel hunger pangs, an entire meal does not need to be consumed. A few bites of protein, does the trick and will get you through until your next meal.

I tried eating as little carbohydrates as possible. It didn’t take long for my family to encourage me to eat just a tad more carbs since the bitch-factor was becoming a little hard to take.

I found a protein shake laden with spinach and broccoli ( I have a fantastic blender) was my best breakfast option. Lunch either became what everyone else’s breakfast looks like-one egg with one slice of toast , or it would be a protein rich (small) sandwich.

Snacks would either be a pear, peach or apple. Dinner was very difficult as I’m a true pasta girl. I’d force myself to eat things like fish and yet more vegetables but actually really enjoyed how satiated I felt and believe me – there’s no better feeling than that of being full when you’re on 1200 calories a day.

At this point, I was finally on a bit of a roll and although I go to the gym every day, I decided to actually listen to Narina (took me awhile) and do one more cardio workout a day. A lovely 30 minute, thought provoking (Ok that’s going overboard) interval session on my treadmill at 8:30 at night definitely kept me away ffrom the kitchen. It was when I added this last morsel to the equation that things really started to happen for me.

It took me the entire 6 weeks for my mind to adapt to a this new way of eating. I no longer had cravings. I felt energized and strong and hey…some money on the table always makes for added motivation! ” Heidi F.

Till next time,
Narina

1, 2, 3 – Contract

narina — Sat, 09 Jul 2011 13:30:11 +0000

Muscle Actions
by Rhonda Jarmuth, RMT, CPT

The muscles we train and use everyday to move our bodies have three different types of contractions:

Eccentric, Isometric and Concentric

These muscle contractions enable us to manipulate gravity, react to external forces, momentum and resistance. Which all together produce efficient movement. And not one is more demanded in activities than another, eccentric is just as important as isometric and concentric and around you go.

Eccentric: You’ll hear this is a lengthening of a muscle. Yes it is, but a stretch is also a lengthening of a muscle. A better way to think of this contraction is the muscle is resisting gravity (or the weight of a dumbbell) and also decelerating or reducing forces. It’s our braking system. Walking down stairs is a good example of the quadriceps muscles (on the front of your thigh) eccentrically contracting to keep the knee bend under control. Without this you’d need pretty fast feet to remain upright.

Isometric: This contraction will keep a joint still and hold a position or guard the joint through motion. The muscle can make this type of contraction either with a resistance or against resistance. It’s our stabilizing system. When you’re down on all fours performing Superman the rotator cuff is isometrically contracting to keep the shoulder (of the hand remaining on the floor) still. While performing a dumbbell press the rotator cuff is stabilizing the shoulder joint throughout the movement of a rep.

Concentric: Now this is the muscle contraction most of us think as the cream of the crop when we’re working out. It’s that bulging bicep you see with arm curls. But remember that even though this is the exciting contraction it’s no more important than Eccentric and Isometric. If you want technical this is the shortening of a muscle that brings one bone closer to another and decreases the angle of a joint. It works against force (raising your heels off the ground), produces force (a jump squat) and creates acceleration (a golf swing). This is the engine.

This may seem like we a have a different muscle for each type of contraction or that one muscle is only capable of one type of contraction. Not so. One muscle can do each of these three contractions.

Here’s an example of what the Gastrocnemius muscle (the calf muscle) does:

Concentrically it’s the main muscle responsible for you lifting your heels off the ground to stand on your toes. Then it’s working eccentrically to lower your heels back to the ground. And when your holding a standing position with heels on or off the floor it’s working isometrically to stabilize the foot and ankle.

Our muscular sytem is very dynamic and capable of moving our bodies in many ways. Knowing this makes it more important to ensure your training regiment works all three of these types of contractions. If you do, you’ll notice not only your every day activities are seemingly effortless, but your chosen sporting activities will be as well. Seriously. Take action, and all aspects of your active lifestyle will improve.

Till next time,
Rhonda

Hints to Incorporate Fitness & Increase Results

narina — Fri, 15 Apr 2011 18:07:22 +0000

What are you doing to ensure that you are getting in your exercise every day? Yes, I do mean every day. For our clients at VWP who are attending their workouts 2-3 times per week, congratulations! But, what are you doing the other days? It is important to be getting some form of exercise every day. It doesn’t have to be hour long workouts. It can be as little as 15 minutes.

Remember, as well, that not all your workouts need to be in a gym. There are plenty of ways to get in extra exercise by just putting some thought into your day. Where can you make life just a little more work and to a point, less efficient.

Some other ways to incorporate exercise into your daily life is:

Use stairs instead of elevator – such a little thing, but counts big time. In fact, do a couple of laps up and down the stairs before you get to your destination.

Finish lunch 10 minutes early and go for a walk – helps to stretch out the ole body and get a few calories burned. Get the heart rate up now…..

If you are not getting in your aerobic work, get up 15 minutes early and do a quick little workout: BW Squats, Push ups (against a counter if need be), Floor Bridges. Repeat 4 x and you are good to go!

“7 Ways to Maximize your Gym Workout”

Monitor your rest periods. Use a stop watch or watch the clock at the gym. Most people will rest far too long as they head to the water cooler, chat with friends. Limit your rest periods to 30-45 seconds and be ready to start back onto your next exercise as soon as the watch denotes.

Consolidate and pack your workout time. In other words, group exercises together into mini circuits. Combine 3-4 exercises together alternating upper body, lower body, core and complete 3-4 times through and then move onto the other circuits.

When using mini circuits, use your core exercise as “active rest”. In other words, most times you won’t need much rest after the core exercise before you start back on the first exercise of that circuit.

Don’t waste time on machines or isolation exercises. These burn very little calories resulting in little if any changes in weight loss or body composition. Least effective machines are leg extension/leg curl. Least effective exercise is standing bicep curls. Replace leg extensions with squats and lunges for quadriceps. Replace leg curl with romanian deadlifts for hamstrings. And, any rowing movements will effectively work your biceps and burn more calories to boot!

Pick 3-5 complex exercises (total body exercises) combine with 2-3 core exercises and workout completed. Fast and quick. Big bang for your buck when it comes to weight loss and fat burning.

Monitor your reps and weights. Don’t waste time doing 20-25 reps. This has little, if any effect on weight loss or fat burning. Pick a weight that you need to work hard at for 8-10 reps max.

Keep your intensity high. Intensity high; volume low. Work out hard, work out short.

In a nutshell – increase your intensity; decrease your time. Combine exercises into circuits. Use complex exercises (totalbody). Stay off machine and away from isolation exercises.

Okay, there you have it. Some good hints to incorporate into both your gym workouts and time away from the gym. Spring is here (isn’t it?) and that means Summer, shorts, sleeveless shirts and bathing suits are not far behind. Better get hopping!

Till next time,
Narina

Fat Fighting Lunch Recipes (and a BIG sale, too)

narina — Wed, 23 Mar 2011 18:44:59 +0000

I’ve got two awesome updates for you today from my partners over at Prograde Nutrition.

First, you’ve got to check out these 5 Fat Fighting lunch recipes they just released.

They will fill you up and fuel your body the right way:

http://victoriawellness.getprograde.com/easy-lunch-ideas.html

Second, they are having a HUGE sale where all their products are 14% off for a limited time!

Just click the link below for your very own coupon code:

http://victoriawellness.getprograde.com/specials.html

Let me know how you like the recipes!

Till next time,
Narina

Notes from Nutrition Lecture

narina — Mon, 21 Mar 2011 17:16:05 +0000

March 15th, Victoria Wellness had the pleasure of hosting another great nutrition lecture from Anneke of Dani Health The lecture was entitled ‘Starving Yourself Fat’ and focussed on dieting, metabolism and how starvation diets have a detrimental effect on not only your overall health, but your weight loss efforts as well. Thank you Meaghan for taking some notes for us.

If you have any questions regarding the information below please contact Anneke or Danielle at Dani Health

Notes from DaniHealth’s presentation:
‘Starving Yourself Fat’

Common Diet’s plans:
- Dr. Bernsteins – only allowed 800 calories/day
- Jenny Craig – 1300-1600 calories/day
- Nutrisystem – 1300-1800 calroies/day

How many calories does the average male/female need?
- males
o sedentary – 1900 calories/day
o very active – 2500 + calories/day

- females
o sedentary – 1500 calories/day
o very active – 2200 calories/day

Basal Metabolic Rate – how many calories your body burns at rest
- for example, if you were lying in bed all day you would burn this amount
- Meaghan found this website which calculates your BMR:
http://www.bmi-calculator.net/bmr-calculator/

- BMR differs person to person. Depends on age, sex, amount of lean tissue mass (muscle)
Every pound of muscle you have increases your metabolism by 50 calories. This is why we need to weight train!
- once you have calculated your BMR, you can find your daily caloric needs, based on your activity level
- use the Harris-Benedict Equation:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

eg. Meaghan’s BMR = 1478 calories
Daily caloric needs based on active to very active
active = BMR x 1.55 = 2290 calories/day
very active = BMR x 1.725 = 2550 calories/day

How do I lose fat then?
- create a caloric deficiency, but don’t go below your BMR value. Once you dip below your BMR, any intake of food is stored as fat because your body thinks you are starving it.
- Best to create a caloric deficiency by decreasing calories by 100 per day or through exercise
- To lose pound you must create a caloric deficiency of 3,500

How to Increase Metabolism:

1. Eat regularly – every 2-4 hours
2. Eat Breakfast – within one hour of waking
- Try to include a good mixture of protein and high fibre carbs. Eg. Peanut butter on whole grain toast (with at least 4 grams of fibre) and a banana
3. Increase your muscle mass – strength training
4. Sleep – try to get 7-9 hours/night. Muscle mass is regenerated during the last few hours of sleep
5. Water – drink at least 2L/day
- Caffeinated products don’t count towards your water intake
6. Foods that naturally increase your metabolism:
- Green tea (4 satchels/day)
- Hot peppers
- Grapefruit
- Oatmeal – soluble fibre. (note – try to choose slow cooking oats)
- Salmon
- Almonds – 12 at a time, don’t overdo it as they are high in calories

DaniHealth:
www.danihealth.com

Till next time,
Narina
.

What Gets You Moving?

narina — Fri, 04 Feb 2011 00:30:31 +0000

I sometimes wonder what gets and keeps people involved in exercise programs. At my studio, clients comes from all walks of life with a varied exercise history. Some have exercised their whole lives in various forms, whether it be sports when they were in school or activities taken up later in life. Some have a passion for exercise and do not feel complete unless they have done something physical that day.

Others are embarking on an exercise program for the first time and wonder what or how they are going to feel. Will they be able to participate? Will they enjoy their new chosen activity? What are the benefits?

I think we all have our own reasons for exercising and working out and they may not be the same, but that is ok.

Exercise helps to develop a good body image, increase self esteem and confidence as well as adding a social component to one’s life. Exercise also helps to alleviate stress and often our clients view our gym as their own private sanctuary where outside stressors are left behind. Physical work helps to free the mind and gives you a much needed rest from the demands of work and life.

Physically the list of benefits of exercise is a long one. We know that as you gain strength, joints and muscles work much more efficiently. Balance, flexibility, stamina and injury prevention are all added benefits of a strength training program. Muscle decline or muscle wasting that so often accompanies aging is not as inevitable as it once was.

Cardiac health is also improved with strength training. Decreased blood pressure, increase blood flow due to increase in capillary beds as well as an increase in stroke volume and cardiac output all help to our cardiac system healthy, leading to a decrease in cardiovascular disease including heart attacks, stroke, artery disease and heart failure.

Other benefits of a regular strength training program are control of a cluster of symptoms often referred to as metabolic syndrome which can include weight gain, hypertension, glucose intolerance and high cholesterol. Metabolic syndrome can lead to a myriad of diseases and illnesses such as diabetes, obesity, heart disease and decrease in life expectancy.

The list of benefits of exercise or specifically weight training is endless, but also are the risks of not participating. If you wish to lead a healthy and productive life into your 40’s, 50’s, 60’s and beyond then it is essential that strength training be an integral part of your exercise life. If you want to be “part of life” rather than watching life go by, then now is the time to get busy.

It doesn’t matter what your reasons are for starting or maintaining, it just matters that you do. What are you waiting for?

Till next time,
Narina

Am I getting enough? Too much? Quick Nutrition Check for Protein

narina — Thu, 27 Jan 2011 23:07:23 +0000

Am I getting enough? Too much? Quick Nutrition Check for Protein

Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker

1) Begin by calculating how much protein you should be getting on a daily basis. My Minimum Daily Protein Needs = Weight in pounds x 0.8 grams divided by 2.2

What about Athletes and Vegetarians?

As long as calorie (energy) needs are met with a balanced diet, athletes and vegetarians don’t usually need extra protein. Talk to a registered dietitian about the amount of protein that children, pregnant women and breastfeeding women need.

(2) Keep a food journal for three days, recording everything you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below (and your food labels).

Chicken
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 1⁄2 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein

Pork
Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Bacon, 1 slice – 3 grams
Canadian-style/Back bacon, 1 slice – 5 to 6 grams

Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, 1⁄2 cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams (check label)
Soft cheeses – 6 grams per oz
Medium cheeses – 7-8 grams per oz
Hard cheeses – 10 grams per oz

Vegetarian
Tofu, 1⁄2 cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans – 7-10 grams protein per half cup cooked beans
Soy beans, 1⁄2 cup cooked – 14 grams protein
Split peas, 1⁄2 cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, 1⁄4 cup – 8 grams
Peanuts, 1⁄4 cup – 9 grams
Cashews, 1⁄4 cup – 5 grams
Pecans, 1⁄4 cup – 2.5 grams
Sunflower seeds, 1⁄4 cup – 6 grams
Pumpkin seeds, 1⁄4 cup – 19 grams
Flax seeds – 1⁄4 cup – 8 grams

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

Registered as a Dietitian (RD), Danielle has studied the human body and is considered one of Canada’s leading experts in food and nutrition. She offers one-on-one nutrition counseling to individuals, families, and groups.

Xmas Home Workout

narina — Mon, 13 Dec 2010 16:17:07 +0000

Xmas is a busy time for all of us. And, sometimes our fitness programs fall by the wayside as demands on our time and energy increase. Here is a quick workout you can do at home anytime. No weights are required, although if you have access to weights feel free to use.

Warm Up:
Leg Swings – 10 front/back and 10 side/side

Lateral Squats – 8 each side

T-Spine Rotations – 10

Workout: This should be done as a circuit with no rest between exercises. Complete the circut. Rest for 45 sec – 1 minute and repeat 3-4 times through. Pay attention to your form; don’t rush and get sloppy. Push ups can be done either on the floor or on a counter, but not from knees please.

The workout: Squats, Push Ups, Bridges, Alternating Rear Lunges, Prone Plank, Single Leg Deadlift, Side Plank

Squats – 15 reps

Push Ups – 10 reps

Floor Bridges – 2 feet or single leg – 10 reps

Alternating Rear Lunges – 10 each leg

Plank – 10 sec hold x 3 reps

Single Leg Romanian Deadlift

Side Isoabs (side plank) – 5 sec x 8 reps

Enjoy,
Narina

A Farewell Message & Holiday Survival Tips

narina — Thu, 25 Nov 2010 12:45:14 +0000

Farewell from Kevin

Yes it’s true, after five great years as part of the VWP team it is now time to say goodbye. My wife and I will be embarking on an extended trip starting in January, so it’s time to start saying adios.

Believe me; it is difficult to quit the best job in Victoria. This is by far the finest gym in town, both from a client’s and a trainer’s perspective, and I thank my lucky stars that I have had the good fortune to work here. I still learn something new every day.

Thank you all for the privilege of working with you. I have seen some remarkable physical transformations, but more important is the dedicated commitment that you all demonstrate. I’m inspired by your enthusiasm, and I’ll take that with me wherever I may roam.

And you’re welcome for the extra-hard workouts that I’ll be dealing out over the next few weeks. I have to make sure that you all remember me!

Cheers,
Kevin

****************************************************************************

Healthy Holiday Eating Tips
Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker

Are you ready to party? The next six weeks will be filled with fun and food, plus a few diet hurdles. Here are 5 simple strategies to ease your fears of holiday eating!

1. Holiday Weight Gain

If you convince yourself you’re going to gain weight this holiday season, you probably will! Relax. Did you know that the average Canadian gains only 2 pounds over the holidays?

The Solution: Plan ahead. Creating a plan of action will ease anxiety. Establish an easy rule to keep from going overboard, such as “I’ll have a 150-calorie treat a day” or “I’ll add 10 minutes to every workout”.

2. Overeating at Parties

Celebratory spreads make it easy to stuff yourself but obsessing over every bite will ruin your night. The Solution: Ask yourself, “How do I want to feel tomorrow? Bloated and disappointed or proud and healthy?” And, NEVER go to a party hungry. We often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

3. “I can’t resist pumpkin lattes”

The Solution: Give yourself permission to relish the special foods you have only during the holidays—your mom’s pecan pie, Grandma’s candied yams or even Starbucks’s seasonal treats, in moderation. Substitute these dishes for your usual indulgences such as chips, ice cream and pizza. Just don’t let a 300-calorie slip turn into a 3,000-calorie blowout, once you’ve had that slice of cake, get back to eating healthfully.

4. Eating leftovers for days

It’s undeniable: Reheated turkey, gravy and cranberry sauce is even more delectable on day 2. Combine that with a race to finish the food before it spoils and you’ve got a recipe for disaster.

The Solution: Refrigerate enough of your leftovers for day-after sandwiches, then send guests home with doggie bags and put the remainder in the freezer, so you won’t be tempted to pile up a plate every time you open the fridge.

5. January 1st is just around the corner

Vowing to diet come January 1? Knowing there’s a restrictive eating plan on the horizon encourages you to binge or go crazy with bad foods because you anticipate giving them up.

The Solution: Aim for balance now and look forward to 2010 as a fresh start and the beginning of a peaceful time when you can map out healthful meals. You’ll be less tempted today, and—if you’ve been mindful—you won’t have to dig yourself out of a two month glut.

Dani Health & Nutrition
www.danihealth.com

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

What The Hurry?

narina — Mon, 15 Nov 2010 12:52:26 +0000

Everywhere we look today, people are in a hurry. Rushing to work, rushing to school, rushing their kids off to after school activities. We have become a society of hurried and stressed people. And, nowhere is it more prevalent that in the health/wellness industry or in the exercise/diet world. Everyone is looking for instant results, the instant fix, the simple fix without putting in the work. Well, if it was that easy everyone would look and feel wonderful. If it was easy, obesity, chronic diseases and sedentary lifestyle wouldn’t abound.

THE DIET GAME:

The diet game is one that is riddled with quick fixes. Everywhere you turn there is the miracle diet, the miracle pill, the miracle treatment or surgery that will turn you into the god or goddess overnight with very little effort or work on your part. Just look around at all the diet centers in this City (Sure Slim, Weight Watchers, Dr. Bernstein, Jenny Craig to name just a few) and all doing a booming business. So many people looking for the easy fix, the quick fix. The truth is that all of these places will work – in the short term. They all say you will lose weight – and you will if you follow their plan. No one says it will be a healthy weight loss. No one says you will lose the weight and keep it off.

The sad truth is that desperate people take desperate measures (starvation diets, no exercise, packaged food products); all is a desperate attempt for this one last diet to work. The problem with most of these quick fix diet plans is they don’t teach you what to do for the rest of your life. Yes you will lose weight. And you will lose it quickly, which in itself is not healthy nor sustainable (but that is a whole other soapbox). But, the problem is what happens when you have reach your “goal weight” and you begin to resume normal eating patterns? Most don’t know what that is, so they revert back to old habits and presto – what happens? The weight comes back on and more.

Dieting without proper nutrition and education is a receipe for failure. Dieting without exercise teaches nothing about sustaining a weight loss for the rest of your life.

There is only one recipe for success in the game of weight loss – Proper nutrition and education provided by a qualified Registered Dietician combined with a well balanced strength and aerobic conditioning program again provided by a fitness professional.

THE EXERCISE GAME:

The other aspect of wellness that everyone seems to be in a hurry is in the exercise department. Proper exercise technique, whether it be kettlebell training, weight training or whatever acitivity you choose – takes time to learn and it takes time to teach. Sadly most adults do not move well. They have developed muscle imbalances, asymmetries leading to faulty movement patterns. Tight and inflexible muscles, decreased range of motion through joints leads to the inability to move correctly. This has a huge impact on someones’ ability to master proper exercise technique (or the golf swing for that matter).

With these faulty movement patterns prevalent in most of us, teaching exercise technique takes time. It may sometimes take several months to learn a proper deadlift or the ability to hinge the hip. It may take months to learn core stability as well as scapular stability to perform proper exercise movements. It is impossible to teach or expect someone to master a movement, whether it be a basic squat or push up in a hour or two when their very own bodies are not even capable of performing it no matter how hard they try. The job of the fitness professional is to determine the imbalances/asymmetries and correct them allowing proper movement to take over. This takes times to correct. You cannot undo months or even years of postural problems/movement imbalances in one or two sessions in the gym.

Fitness professionals as well as clients need to be patient in learning and executing proper exercise form. It will come. It will happen. One day everything will just click and presto the perfect deadlift or perfect push up will be executed. But to expect to teach or learn correct movement patterns in a hour or two is inappropriate for the majority of people. As fitness professionals, we are committed to the long term and we hope our clients are as well.

Bottom line – be patient. Good things come to those who wait. Determine your goal, plot your path or course of action, be consistent, be patient and work hard. Your goals will be realized and better still – that goal will be permanent!

Till next time,
Narina