Holy cow…

I took a few days off and I feel like a new person.

It only takes a few days in the woods with decent weather for me to rejuvenate.

Being out there just does it for me.

I had the pleasure to experience almost every type of weather imaginable.

Sun, rain, wind, hail, snow…

I checked the weather forecast before I left ’cause I like to be prepared.

To know what I may be up against.

Moderately warm to hot temps were expected.

So…I planned accordingly.

So much for being prepared.

Glad I brought along a few extra (critical) pieces of clothing…

Just in case.

Those few pieces saved my butt.

It was well below freezing for two days and nights.

Not expected.

Glad I was semi-prepared.

On the last day of the trip I enjoyed a glorious 7 hour hike through the woods.

A brisk morning followed by a warmer, sunny afternoon.

As I was hiking through the woods I thought about all the weather changes I experienced and how I was forced to adapt to those changes.

Those weather changes weren’t expected and there was no getting around them, so I did what I needed to do and kept on truckin’.

Did my fingers and toes get a little icy?

Yep.

Did I feel like staying in my warm sleeping bag instead of getting up and getting the day started?

Yep.

Did I feel like calling it a day earlier than I really wanted when the wind howled and pushed a cold rush of air through my bones while blowing dust in my eyes?

Yep.

Did I let any of those things detour my plans?

Nope.

Am I glad I kept working with what Mother Nature gave me?

You bet.

So what’s going on in your life that’s keeping you bound?

If I had to guess, I’d say one of the things is knee pain.

It’s very easy to develop tunnel vision when the unexpected happens.

Becoming so focused on the thing that seems to be unexpectedly screaming in your face blurs your perspective and consumes your being.

Eliminates potential possibility.

That makes it very easy for denial to creep in followed by self defeating behavior.

As the focus and vision narrows, the list of “negatives”, “I can’ts” and “why me’s” takes hold.

The noose gets tighter.

If you’ve been on this site for long, I feel like you can expect to hear the truth from me.

I call ‘em like I see ‘em.

If you’re new, expect to read the words that you would hear if you were standing right in front of me having this same conversation.

The precise words.

Here’s what would have happened if I had let the elements keep me bound:

Restlessness would have set in.

Regret.

Irritation.

Lashing out at anyone or thing that poked that irritation innocently.

If that poking came from a person maybe they’d question my actions.

Maybe I’d get defensive in the moment before realizing the true nature of the beast that was causing the frustration.

More irritation with confrontation.

Maybe I’d vent against the innocent.

I would like to think I’d have it figured out before taking it this far.

One thing is for certain regardless, I’d be pissed off and pissy for the rest of the day.

All because I let the unexpected turn me upside down.

All because I allowed myself to develop tunnel vision with the focus narrowed on that which I perceived to be going against me.

So how does one realize what’s happening in the moment?

That’s the hardest part.

My suggestion would be to take note when emotions surface.

Then take inventory of what may be causing those emotions to surface.

It’s rarely the fault, the actions or words of the person or thing you are reacting to.

It is how you react to them.

Why you react to them.

That is what will shape the outcome.

So when you think of your own knee pain…

Don’t react.

Don’t slip into denial.

Don’t allow yourself to be bound.

Open your vision and perspective to the possibilities.

Ask yourself these questions:

How can I work with what I have?

How can I work around the pain?

What can I salvage and learn from this experience?

Rather than reacting, what actions can I take to move forward?

And, is what I perceive really reality?

Or am I compounding reality with other aggravations and fears?

I know it’s quite a lot to think about.

And yes, it takes some thought and effort to figure out.

But, isn’t that better and more satisfying when you know you have options rather than allowing yourself to be bound?

When the unexpected shows up how will you act?

Or will you react?

Choice is yours.

Here’s to perspective and another awesome Labor Day weekend in the books.

Until next time…

Get strong and stay strong(and conscious),

Rochelle Gravance

PS- Did you find this blog post helpful or inspiring?  Is this the kind of stuff you like hearing about?  I’d love to hear your thoughts.  Give ‘em to me in the comments section below.  And thanks for being honest.

Hey you…

You crazy son-of-a-gun.

I guess you could be a daughter-of-a-gun too…right?

Yep…

If you were born on a gun deck back in the early 1700′s ’cause your mom went with your dad out to sea.

No wonder your knees hurt!

You’re older than dirt.

Anyway….

Back at the ranch…

I just returned from a fairly long but quick road trip.

Lots of miles sitting on my butt.

Guess what happened?

Mmmm hmmm…

You probably already know since it happens to you when you travel by plane or automobile.

I guess the train might do the same thing too.

It definitely happens when you’re sitting in your office chair all day.

So…

Since it’s Friday, thought I’d try something new.

You know…

Out-of-the-box-ish.

So put your kindergarten thinking caps on ’cause it’s time to play the game…

Put Pictures Into Words!!!

And I’ll be your host…

The talented knee pain expert…

from Lose The Knee Pain

Rochelle Gravance

Thanks…

Thanks very much.

OK players…

Are you ready to play

Put Pictures into Words!?!?!?

Here’s what you’re playing for:

Behind curtain #1 iiiiiiis…..

Not One, but TWO Brand New Knees.

That’s right players…

Just by playing the game correctly and following the game guidelines you could win your very own set of …

Brand New Knees.

That’s not all.

Tell them what else they get Johnny!

That’s right along with your two Brand New Knees we’ll throw in a jar full of Body Awareness!

Just rub on Body Awareness each morning when you wake up and stay fully aware of your movements and decisions all day long.

Long lasting Body Awareness won’t wear off like the competitors brands.

It sticks with you all day and keeps you feeling springtime fresh.

(Sorry…wrong commercial)

And now a word from our sponsor:

Blog pictures jumbled after hours of trying to fix them yourself?

Try the new and improved Blog Post Editor.

Cleans your blog posts up and makes you look great.

The new and improved Blog Post Editor can be found anywhere techies hang out.

Thanks, Johnny.

I’ll be getting Blog Post Editor for myself (very soon).

Ok…

It’s time to play…

Put Pictures Into Words!!!

Ready players?

Here’s your first challenge:

plus (+)

plus (+)

equals (=)

OK player #1…

Put Pictures into Words!

What are the correct words to the above images?

Answer:

Too much driving can lead to knee pain?

CORRECT!

Here’s Challenge #2:

plus (+)

plus (+)

plus(+)

equals (=)

Player #1…

Can you Put Pictures into Words?

Answer:

Sitting on a plane all day and at the airport can cause achy knees?

CORRECT!

Are you ready for Challenge #3?

Here it is:

plus (+)

plus (+)

plus (+)

equals (=)

Do you have an answer Player #1?

Answer:

Sitting at my desk all day, commuting and then going home and sitting on the couch all day without moving my body much might make my knees hurt?

You’re on fire, Player #1!

This one’s for all the money.

Here we go:

plus (+)

plus (+)

plus (+)

without adequate

equals (=)

For all the money, two Brand New Knees and a jar of Body Awareness…

What is your answer?

Ummm…

Even if I work out I might be doing repetitive activities and my muscles might be imbalanced and without enough stretching I might still have knee pain?

Couldn’t have said it better myself….

You are absolutely correct!

CONGRATULATIONS!

Well…

There you have it.

The conundrums and resolutions to your knee joint pain problems.

It’s up to you.

Will you take what’s behind curtain #1?

Or will you risk nothing and settle for what you have now?

Time to make a decision.

But first a commercial break.

From the makers of Dare Aspirin comes the newest form of joint pain relief:

Killer Pain Reliever

Guaranteed to kill your joint pain and other things too.

Side effects include (said in a really fast voice):

decreased appetite, nausea, vomiting, diarrhea, constipation, dizziness, rash, headache, drowsiness, fluid retention, leading to edema. The most serious side effects are kidney failure liver failure, ulcers and prolonged bleeding after an injury or surgery.

Hope you enjoyed my twisted delivery style meant for educational purposes only.

I also want to wish you the best of active weekends.

Talk again next week.

Get strong and stay strong (and take what’s behind curtain #1),

Rochelle Gravance

PS-What did you think of today’s post? Let me here about it in the comments section below.

PPS- This damn format keeps messing up my photos.  Still working on it.

Funny thing happened to me last Friday.

I wrote a blog post consisting of several of my personal Top 5 Lists.

Turns out, you liked it so much I thought I’d do it again.

Top 5′s are your thing huh?…

Well, alright then.

Lets do it again.

This time lets change the format, shall we?

Lets go straight to the #1′s.

My favorite’s in the following categories.

And away we go…

Favorite Transportation:

Foot Travel

Favorite Time of Day:

Dusk

Favorite Flower/Plant:

Lupin

Favorite Season:

Fall

Favorite School Subject:

English

Favorite Place To Be:

Horseback in the Rockies

Favorite Movie:

Lonesome Dove

Favorite Engaging Read:

The Grizzly Maze

Favorite Smell:

Smoke from a campfire

Favorite Taste:

Saltiness

Favorite Toy:

Hoyt Bow

Favorite Feeling:

Warmth/Adrenaline (toss up)

Favorite Place to Sleep:

In my down sleeping bag on a cool, fall night deep woods with a breeze in the pines.

Favorite Drink:

METROMINT Chocolate Mint Water

Favorite Cure-All:

Moving the body, eating food that comes from the Earth in it’s “natural” state and stepping into Nothingness regularly.

Favorite Saying:

“I’m just sayin’…”

Favorite Contemplation:

Connection

Favorite Source of Protein:

Ursus Americanus

Favorite Bad Excuse:

All of them

Favorite Lasting Impression:

“Wow, I’m impressed.  That was actually an interesting conversation”

How’s that for a list?

Feel free to comment with your own answers to the above categories.

And don’t be shy to ask questions.

If you want to know my favorite ________…just ask.

If you want me to cover a particular topic…just ask.

Burning questions…ASK.

Alright, so listen…

I’m about to talk about something I’ve never talked about before in depth.

I began realizing how important this topic was earlier this week when engaging in a conversation with several of my clients.

I thought I better share this info with you too since I bet you’re struggling with it just as much and don’t even realize it.

Consider this my…
Favorite “Relatively Easy if You’ll Just Give It An Honest Shot” -”Thing You Can Do Today To Improve Your Health, Energy and Knee Pain Related Symptom”s:

How ’bout that title…

WHAT IS IT ALREADY!!!!!!

Sorry…

Got carried away with trying to figure out whether that title made sense or not.

It’s…

DRINK MORE AND MORE OFTEN

Wait!!!…..

Put down that can of Pabst Blue Ribbon and listen up.

Can’t turn you loose for a minute, can I?

What I meant was…drink more water.

Yes, water.

That tasteless, cold, bland fluid.

I get it.

But do you?

Not a long stretch to bet that you don’t.

Because if you did, that tasteless, cold, bland fluid would be down your hatch by the glassful every hour.

You’re dehydrated right now.

Yes, you are.

Yes, you are.

Doesn’t matter how many times you peed today.

What color was it.

Yeah, you’re dehydrated.

Because your pee should only be dark yellow the first time you use the restroom each day.

I know, but you’ll get used to it.

Doesn’t matter…bottom line is, you’re dehydrated.

How do I get in enough water each day?

Glad you asked.

I never drink cold water.

I have this inherent sense that cold water isn’t the best unless you’re extremely hot.  Even at that, room temperature will allow you to drink more water without experiencing the “ice cream” headache effect.

More water is what you need.

Room temp water is how I get more water in.

Hot water in the winter when it’s cold out.

First thing in the morning when I pile out of bed I head to the kitchen and drink 20 oz of water straight away.

Take a shower, get dressed and finish getting ready.

Eat breakfast.

Another 20 oz before I leave the house.

I’m 40 oz into my day before I leave the house.

I have another 20 oz cup filled with water that I take with me.

I drink that in the next hour or two.

Then I keep filling that cup and pouring it down the hatch as the day goes on.

Don’t wait until the end of the day to check your water intake and find out you’re short.

You won’t have time to make it up, you’ll spend the whole day dehydrated and you’ll disrupt your sleep getting up every hour to dump your bladder.

When I ask people how much water they drink each day the answer is something like this:

“Somewhere around 8 glasses.”

Then I ask:

“How many ounces is the glass you use?”

“When did you drink your first glass? How ’bout the next glass”…and so on.

You know that look that someone gives you when they’re puzzled?

Mouth slightly open, eye brows raised, big question mark branded into the forehead…

Don’t let that be you.

Use a 16-20 oz portable cup to measure your water intake so you know how much you really drink everyday.

Make that cup a glass or stainless steel container.  Don’t need any more pollutants.

Why should you be drinking so much water?

Because your body needs it is the short answer.

Or…

How ’bout this:

1. The body becomes acidic when dehydrated.

2. Acidity can and does rot away the body’s joints.

3. High acidity can and does lead to arthritis.

4. High acidity irritates nerve endings causing pain.

All of this according to F. Batmanghelidj M.D.

In addition, since cartilage is made of primarily water and has very little blood supply, water is needed to transport vital nutrients for damage control along with wear and tear.

Not enough water and repair and maintenance are delayed.

Cartilage wears down, arthritis shows up and joint pain is realized.

Get the picture?

If your body is short on water by as little as 20%, you’ll begin to become acidic and toxic.

You can experience muscle tightness and cramping.

Blood pressure drops.

Mineral balance is thrown out of whack which can cause you to become dizzy or pass out from very little exertion.

Your liver becomes toxic and overloaded.

A toxic, overloaded liver cannot process adipose tissue for energy production.  In other words, you won’t be losing body fat.

Seventy five percent of your body’s torso weight must be supported by water volume which is stored in the vertebral discs.  Want to wear your discs down and experience back pain too?…

Here’s more goodies to look forward to if you stay dehydrated:

Poor digestion

Constipation

Kidney stones

Depression

Problematic lymph flow

Shall I go on?

75% of Americans are chronically dehydrated.

It’s likely you’re one of them.

Just like moving your body, you gotta drink more water.

It just wouldn’t be like me if I didn’t mention water quality.

I’m not sold on bottled water.

I think if you filter your water the quality would be just as good if not better than bottled water.

I’m not sold on fluoride either.

Do you know what fluoride is?

It’s a waste product from the heavy metal industry.

Derived as a byproduct from things like pesticides, fertilizers, uranium, glass and iron among others.

It’s been used as an effective rat poison in the early 1900′s.

Many European countries have banned the use of fluoride…except the U.S.

Some scientists believe we put it in toothpaste and add it to drinking water more as a means to dispose of it rather than it being a healthy way to fight cavities.

My suggestion:

Stop using fluoride and start eating healthy so you don’t have to worry about cavities.

Check to see if fluoride is being added to your water source.

Hey, listen…

I gotta get off my butt and move around.

So you have a spectacular weekend and lets talk next week.

Adios…

Get strong and stay strong (and hydrated),

Rochelle Gravance

PS- What’d you think about this post?  Give it to me in the comments section below.  Thanks.

Got something for you to think about.

Nothing.

Yep…

I want you to think about nothing.

Nothing at all.

Why?

Because I bet you can’t remember the last time you thought about nothing.

I’ll give you 20 seconds to try to think about nothing.

Ready…

Go.

1 Mississippi

2 Mississippi

3 Mississippi…..

………………………

………………………

19 Mississippi

20 Mississippi

How’d you do?

Could you completely shut your brain down and think entirely about nothing?

You should have the ability to do it everyday for a minimum of 30 minutes.

Better if you can do it for 45-60 minutes.

Yeah, yeah…

I know…

Don’t have time.

Well…

Guess what?

Make time!

Why?

‘Cause by taking time to think about nothing you’ll get more done and have more time to do nothing or other things you enjoy.

Like MOVING YOUR BODY!

If this kinda sorta sounds like meditation…

It kinda sorta is.

But not really.

It’s been called stillness.

It’s been called solitude.

It’s been called centered.

And probably many other things by various religions and cultures.

What I’m suggesting is complete and udder nothingness.

Native Americans used vision quests as a right of passage into adulthood and to obtain the direction your life’s journey is to take.

Often these journeys were induced and aided by sleep deprivation, fasting, the use of herbal hallucinogens (mostly by adult tribal leaders) and many days of foot travel.

That’s a journey, I personally, would enjoy and find great benefit in.

But I’m still not suggesting a vision quest.

I’m suggesting nothingness.

No visions, no words, no thoughts.

Blackness.

Endless amounts of open, empty space.

Imagine being a kid.

You didn’t have stress or worry.

You were absent of experience.

You were present.

In the moment.

Observing.

Not thinking.

Not trying to relate one experience to another.

Just being.

Just feeling.

It is in the nothingness, the stillness that revelations appear.

The answers come.

Any answer.

Mostly the answers to that which has been urgently seeking resolution.

Call it the unconscious revealing itself to the conscious.

Call it the connection to your guides.

Call it Universal intervention.

However you see it…

Whatever you want to call it…

Find that place.

Stay with it.

And allow the answers to come.

Maybe it’s not answers directly.

Maybe it’s direction.

Maybe it’s clarity.

Maybe it’s peace.

Maybe it’s all of those.

One thing is for certain.

If you choose to take on this practice, at the very least you will find stress relief.

Isn’t that worth a few minutes out of your day?

Won’t that allow you to be more productive?

Won’t that bring more calmness to your being?

Won’t that allow you some peace and distraction from the hectic world out there?

Constant levels of stress wreak havoc on the body/mind system.

The immune system is depressed as well as our hypothalamus which controls our moods.

Our hair, skin, ears, eyes and mouth all suffer the effects of stress.

Rheumatoid arthritis has been shown to be more symptomatic in periods of stress.

The stimulation of plaque formation in the arteries and increased blood pressure can all be traced to high levels of stress.

We lose balance.

We move further and further away from wellness.

Closer to disease and subsequent death.

I suppose you could say…

Seek nothing and you shall receive.

Whether you realize it or not, this society seeks the relief nothingness offers.

Like the Native Peoples, we search for answers unconsciously by way of distraction.

Alcohol, drugs (prescription or otherwise), food, caffeine, extreme activities, etc are all tools being used in search of relief.

A reprieve from the norm.

The difference is we use them daily.

The natives used them sparingly.

They didn’t need daily reprieve.

The simplicity of daily life kept them centered.

They were more in-tuned with their bodies.

They understood the signals and messages the body was sending.

And they listened to those signals.

They respected the needs of the physical and mental being.

They were not completely absent of stress.

They just respected it more.

Maybe unconsciously.

Maybe not.

Yet there still is a lesson to be learned.

Find the nothingness.

The answers will come.

The ability to give your body/mind system what it needs.

There are no secrets to healthy living.

There are no secrets to weight loss.

There is no secret potion to longevity.

There is no magic pill to cure disease or your knee pain.

There are only answers to be found.

The answers are in the nothingness.

There is where the complex is unraveled.

There is where the seemingly complicated is simplified.

There is where YOUR truth is revealed.

Find the nothingness.

Practice:

This is likely the only time you will hear me suggest that you sit.  Often best when done after a hard workout.

Sit, clear all thoughts and fall into the nothingness.

It is common to have difficulty with this practice at first.

Personally, I envision shutting the doors to all thought or vision until absolute blackness is all that’s left.

Then I keep those doors shut.

Any thought that comes to mind is quickly pushed out.

Sometimes with eyes closed.

Sometimes just by looking into nature.

Not thinking.

Looking.

Perceiving only the present.

Not allowing the mind to wander.

After a period of time…

Without thinking…

Usually in an uncommon fashion…

The answers come.

You don’t have to focus on the questions.

The Unconscious is well aware of your needs.

Stay in the present, the blackness, the nothingness.

It gets easier.

And just by attempting to stay in the nothingness…

Your heart rate decreases.

Your mind relaxes.

Your muscles relax.

Your hormones settle.

Your breathing deepens.

Stress is relieved.

This has nothing to do with religion or your belief system.

This has everything to do with wellness.

The answers are in the nothingness.

Hope you are intrigued.

Hope you take up the practice of nothingness.

Hope you find value.

Wishing you wellness…

Get strong and stay strong (and nothing at all),

Rochelle Gravance

Hey, hey…

What do ya say?

By the way, thanks for all the comments on Friday’s Top 5 List post.

It was really cool to hear from all of you.

There were some interesting Top 5′s in the comments section.

You know where you can find me so don’t be shy to ask questions and comment.

It helps me to get to know you a little better so I can bring you the information you want and need.

This past weekend I logged quite a few miles in the woods.

It felt really great to get out there and move my body.

I got a chance to experience quite a few things on my Top 5 lists.

Chopped a bunch of wood.

Enjoyed a campfire every night.

Watched wildlife. (Had a run in with a black bear which was pretty amazing and a moment I won’t soon forget.)

Enjoyed stimulating conversation.

Dead lifted and hauled a bunch of logs to chop up for fire wood.

Ate beets, spinach, bananas, avocado, onions and mango.

I still feel the effects of living simply.

My body feels great and I’m way more relaxed.

I can’t tell you how important it is to move your body and eat naturally healthy foods.

Just as important is how much my stress levels dropped because I wasn’t worried and thinking about all the things I need to get done.

No noise pollution or over stimulation by the neon advertisements.

Just engaging in the activities that make it on my Top 5 list completely erased the stress for a day or two.

No aches, no pains just pure bliss.

I ate like a horse too.

AND, I didn’t gain an ounce of fat.

Know why?

It’s not because I’m special or have some secret formula that only fitness experts know about and refuse to share with the general public.

Nope.

It’s because I kept my MET’s up.

I guess I should explain to you what a MET is don’t ya think?

MET is an acronym for metabolic equivalent of task.

In other words, how much energy is being expending doing a particular task.

The more energy that is required to accomplish a task the higher the MET rating.

Name of the game is to engage in as many high MET tasks daily as possible.

Why?

Because you have knee pain.

AND, because being overweight made it on last week’s Top 5 Reasons for Knee Pain list.

Taking a load off those knee joints is going to reduce if not eliminate your knee pain.

Being overweight is also the Number #1 controllable factor for knee pain.

You lose the weight and your knees will be very thankful by aching a whole lot less.

So eating natural foods that your body knows how to process and engaging in as many moderate/high rating MET activities as possible every day HAS to be your number one priority.

Here’s a list of activities with their subsequent MET ratings to give you an idea of what to shoot for:

• Light-intensity activities can be considered 1.1 MET to 2.9 MET;
• Moderate-intensity activities can be considered 3.0 to 5.9 METs;
• Vigorous-intensity activities can be considered 6.0 METs or greater.

Physical Activity	MET
Light Intensity Activities	< 3
sleeping	0.9
watching television	1.0
writing, desk work, typing	1.8
walking, less than 2.0 mph (3.2 km/h), level ground, strolling, very slow	2.0
Moderate Intensity Activities	3 to 6
bicycling, stationary, 50 watts, very light effort	3.0
calisthenics, home exercise, light or moderate effort, general	3.5
bicycling, <10 mph (16 km/h), leisure, to work or for pleasure	4.0
bicycling, stationary, 100 watts, light effort	5.5
Vigorous Intensity Activities	> 6
jogging, general	7.0
calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort	8.0
running jogging, in place	8.0

This is by no means a complete list.

In addition, depending on the size of your body mass and the level of your physical conditioning, the MET rating may be lower or higher for each of the above activities.

The idea is to include plenty of moderate MET rating activities in your daily routine with one or two vigorous MET rating activities every day or every other day.

Remember, the higher the MET rating of a particular activity the less time spent doing that activity is to be expected.

High or vigorous intensity MET activities require more energy so the duration will decrease.

The reason working out is so popular these days is because we don’t do enough moderate and vigorous MET rated activities like we did when we were kids or in past generations.

Everything seems to revolve around a computer, desk, email, cell phones, television and commute time.

And, if you think a lack of moderate and vigorous rated MET activities is just a matter of losing weight…think again.

When the University of South Carolina researchers measured MET related movement and activities in men, they found men that spent more than 23 hours a week sitting increased their chances of sudden death as a result of heart disease by 60%. 

Ladies, this information applies to you too.

Think about how many hours you spend each day sitting.

Commuting, at work in front of your computer, watching television, eating at a table etc.

The hours accumulate very quickly.

And when you have knee pain, the less you move (even though it may hurt to move initially)…

• The more inflexible you become
• The weaker your muscles become
• The easier it is to gain weight
• The harder it is to lose weight
• The more you struggle with balance and coordination
• The greater the chances of developing a chronic disease
• The more likely you are to develop and maintain chronic inflammation which can and does lead to arthritis
• The greater your frustration and subsequent stress levels

…and the list goes on.

Those realities are every reason to get your body moving as much as possible (make it possible by making it a priority) even if knee pain has a strangle hold on you.

You know what I tell my clients when they complain about their weight plateauing, their energy levels being less than satisfactory or their moods throwing them into self defeating behavior?

MOVE YOUR A$$!

That doesn’t mean workout more.

That means keep up with your workouts and just move more in general.

Have fun.

Go Play.

MOVE!

You know what…

I gotta get up and move before I start feeling the repercussions of sitting for too long.

You have a job to do too.

Get moving and I’ll talk to you tomorrow.

Have a wonderfully active day.

Get strong and stay strong (and move your body),

Rochelle Gravance

PS- There’s a place if you scroll down where all the cool kids hang out and talk about really interesting stuff.  That place is called “Comments”.  Meet me there and we’ll chat.