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Ideas, Hacks, and Sensible Steps to Optimize Health, Diet, and Mindset After a Yr of Pandemic Residing |


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

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

Adam Rosante headshot

First up is Rosante, one of many world’s premier power and diet coaches. He trains A-list celebrities, leisure business leaders, and athletes in-person and remotely from his studio on the east coast, and is the best-selling writer of The 30-Second Physique: Eat Clear, Practice Arduous, Dwell Soiled. Adam can be a Licensed Youth Train Specialist and Stage 3 Licensed Trauma Coach, and creator of Fitness center Class with Adam, a free on-line train program for teenagers. He additionally works to make wholesome meals accessible to kids via his not-for-profit group, Good Eats.

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

Adam Rosante: Doubtlessly, however it is determined by the person. I don’t know that I agree throughout the board with the concept individuals are transferring much less. Persons are nonetheless working at a desk. Whether or not that desk is in a company constructing or in a spare bed room that they’ve transformed into an workplace, they’re nonetheless sitting in a flexed hip place with their shoulders rounded ahead and their face in a display screen. And in the event you reside wherever apart from a metropolis with mass transit, even earlier than COVID you have been going out of your mattress to your lavatory to your kitchen to your automobile to your desk. The stroll might be occurring in very quick intervals between these geographical factors. I feel for individuals who reside in city settings, their motion might have been compressed as a result of they’re not strolling to a subway or the workplace or a lunch spot. However I do know many, many company of us who don’t depart their desk for lunch. They order in and it’s very sedentary. I do know lots of people which might be really transferring extra now. They’ve gone from dwelling in a metropolis to dwelling in a extra pure atmosphere, they usually start every day with a stroll or hike. They’re making the most of the outside greater than they ever did earlier than. I do know that I definitely am; typically I’m going on two or three hikes a day.

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

AR: Completely exceptional. I feel being in and near nature is among the most essential issues for human beings. There are far smarter individuals than I who’ve devoted their life’s work to proving the scientific advantages of being in nature, and a really fast Google search offers you loads of peer-reviewed research. It’s not a joke; it’s not placebo. There are actual adjustments that occur within the mind and physique if you’re near nature. And on high of that, you’re naturally getting extra motion by strolling round or mountain climbing.

SK: Is there any recurring bodily concern or grievance that you just’ve heard out of your shoppers through the pandemic?

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

SK: If somebody’s battling the quarantine 15, or simply feeling the emotional weight of dwelling in a pandemic for the final yr, what’s the very first thing you advocate they do?

AR: Get clear on what you need. That comes first. You’re nothing with out readability. Shake it off, neglect concerning the previous, see the place you might be proper now, and sit with that. Take out a pen and paper and begin writing. Write about how you’re feeling— the place it’s that you just need to go and what do you need to obtain? How do you need to really feel in your physique? Are there any targets related to that? When you sit and write for a when you’ll inevitably be capable of select some issues which might be roughly targets. As a result of a purpose is nothing greater than one thing you need that you just don’t have already got. Pull these to the aspect and make a plan to get there. Nothing is as highly effective as a private purpose.

SK: Do you will have a go-to diet tip?

AR: I’d say that the one biggest factor anyone can do is drink extra water. I completely assure you nearly all of individuals studying this aren’t ingesting wherever close to sufficient water, and that’s an issue for quite a lot of causes. In case your tissues and organs aren’t sufficiently hydrated your metabolism gained’t work correctly, your muscle tissue can’t contract correctly, and your mind’s not going to perform correctly. Fascia and tissue perform the way in which they’re imagined to once they’re hydrated, and get gunked up once they’re not. I’ve had shoppers who began to really feel worlds totally different simply from rising their water consumption. Psychological readability improves, sleep improves, the way in which they transfer improves. Every thing improves.

SK: How a lot water do you advocate each day?

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

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

AR: No. My greatest recommendation is to cease overthinking it. Folks need six tricks to good water consumption, however we have now to cease with that. Simply drink the water. It’s not sophisticated. You’re a human being with an excellent mind in your head. You do not want a handbook for how one can drink sufficient water; you simply want slightly steerage from a science perspective about how a lot. However right here’s one factor that I’ll say— in the event you’re 200 kilos and presently ingesting one thing like half a glass of water daily, going from half a glass to 100 ounces is a quantum leap. And all the psychological analysis— which matches my private expertise with a whole bunch of shoppers— tells you that the quickest option to fail is to tackle an excessive amount of too quickly. The important thing to lasting change is small steps taken daily. So in the event you’re presently ingesting principally no water and your purpose is 100 ounces, something greater than what you’re presently ingesting is an effective begin. After which stage up from there. Perhaps you set a purpose to drink 20 ounces the primary week. Then 40 ounces in week two and 60 ounces week three. By your fourth week, you’re like, “hey, that is simple now. I’m 100 ounces a day with out blinking.” Simply make a plan for your self.

SK: If individuals are battling meals after a yr of lockdowns and need to take some motion to really feel higher about what they’re placing of their our bodies, what would you advocate?

AR: Begin by consuming extra inexperienced greens. Right here’s the true down and soiled of it— the best option to simplify it’s to assume in palm-sized parts. When you’re a male by delivery, have two palm-sized parts of protein at every meal, so principally six servings per day. For veggies, eat six fist-sized parts all through the day. In the event that they’re inexperienced, you possibly can have extra. When you’re a girl, identical actual precept, simply reduce it in half. And people may be eaten at any time, however the simplest way for a traditional human being to do it’s to interrupt them into three meals— breakfast, lunch, and dinner.

SK: Do you will have a favourite protein?

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

SK: As unhealthy because the yr has been, what can we maintain from it? What do you hope individuals stroll away from this yr with?

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

SK: Me?

AR: Yeah.

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

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

SK: What if it makes you’re feeling overwhelmed?

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

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

AR: Sure.

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

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

SK: It’s a superb reminder as a result of after a troublesome yr like this individuals persuade themselves they don’t have the talents to really feel or reside higher of their our bodies. It may well appear to be climbing a steep mountain as an alternative of taking small, intentional steps.

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

Adam’s tricks to jump-start your well being targets as we speak:

Get recipes for his free, seven-day inexperienced smoothie problem. “It’s not a cleanse or quick. Simply swap your present breakfast for a nutrient-dense smoothie. What usually occurs is it creates a halo impact over the remainder of the day. Perhaps you’ll need to have one thing more healthy for lunch and dinner. And perhaps not, however no less than you packed a world of vitamins right into a glass within the morning.”

Observe him on Instagram, the place he posts diet and motion suggestions, together with ten-minute exercises you are able to do at residence with minimal or no gear crucial.

 

Dr. Theresa Larson Headshot

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

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

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

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

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

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

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

TL: The factor to know is you’re going to adapt anyway. Your physique will change on a mobile stage due to an damage, or no matter you’ve been via. However in the event you select to not embrace or optimize the change, you’ll be extra mentally fatigued. You gained’t be capable of cope as nicely. You may begin doing numbing behaviors like watching a variety of TV or spending your entire time in your telephone, disconnected out of your family and friends. You is perhaps indignant on a regular basis. Bodily, you’ll begin to atrophy sooner. However in the event you say “Okay, I can adapt to what’s occurring now. I can determine how one can make money working from home, I can create boundaries within the blended work/residence atmosphere.” And also you’re not alone on this. Folks may also help you. We may also help you. I do know it’s laborious. I’m telling you, I’ve actually struggled. However I’m utilizing all of the sources I can to make myself as wholesome as potential as a result of I do know my life and my household will profit from it.

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

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

SK: You design wellness packages for corporations and organizations everywhere in the nation. What are you listening to from them concerning the challenges their workers are going through because of the pandemic?

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

SK: What do you imply by that?

TL: We’re making an attempt to carry motion and mindfulness to the work-from-home atmosphere. Perhaps it’s creating an area to observe mindfulness meditation, or simply be extra aware about the way in which you go about your day by setting boundaries and taking breaks. It may well make an enormous distinction.

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

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

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

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

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

TL: You understand that music, Cease within the Title of Love? After I educate seminars, I inform individuals to place your arm out straight in entrance of you along with your hand up like they do within the video. That’s how distant your pc display screen ought to be out of your face. When you’ve accomplished that, lengthen your hand and straighten it, and the place it lands is the place the middle of your monitor ought to be. So the pc is an arm’s size away, and excessive sufficient that if you lengthen your hand, you contact the middle of your monitor. That approach your neck isn’t trying up or down, you’re simply trying straight forward. I even say that to my son when he’s watching his iPad. “Arm’s distance away, dude. Arm’s distance away.”

SK: What’s one factor individuals can do on days once they’re actually battling the psychological fatigue you talked about earlier?

TL: My suggestion can be to have a break between calls, and in the event you don’t have that choice, take a name exterior within the solar. Flip off the video in the event you’re doing Zoom so that you don’t have to take a look at your display screen. And you may point out it to the individuals who count on you to be on the decision. Say “I’m going to simply be on my telephone. I’ll be targeted, I simply want to take a seat exterior and relaxation my eyes.”

SK: Any fast health tip for these working at residence? You talked about earlier that individuals are searching for one thing they will do this’s enjoyable and doesn’t take a variety of time.

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

SK: Proper now we’re nonetheless coping with the implications of the pandemic everywhere in the world, however there are a number of vaccines out there and individuals are beginning to get their pictures. What does adaptation appear to be throughout these in-between instances, when there’s gentle on the finish of the tunnel, however it’s nonetheless fairly darkish for lots of parents?

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

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

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

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

 

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

Erin Paruszewski is the founding father of Alkalign, a California-based boutique studio that was within the strategy of a significant growth and franchise launch when COVID-19 hit. “After I began Alkalign, my mission was to assist as many individuals as I may really feel higher, and I believed the way in which to do this was to construct brick and mortar companies— to have these communities throughout,” says Paruszewski. “What I’ve come to understand is that I can nonetheless accomplish my mission, simply differently. I can doubtlessly attain many extra individuals nearly. It took me some time to wrap my head round that, however as soon as I had a full-on pity get together at first of COVID and hung out crying and saying ‘It’s by no means going to be the identical,’ I really understood it may very well be higher.”

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

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

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

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

BUTTON: Learn about Breath & Bliss Immersion

 

 



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