Monday, May 13, 2024

Why is Stretching So Inportant ito Include in Your Exercise Routine? You Will Be Amazed!



    1. Improved Flexibility and Range of Motion: Stretching regularly helps to increase flexibility by lengthening tight muscles and tendons. This enhanced flexibility allows for a greater range of motion in your joints, which can improve athletic performance and reduce the risk of injury during exercise.  It makes outdoor activity easier too.

  2. Enhanced Circulation: Stretching increases blood flow to the muscles, which can help improve circulation throughout the body. Better circulation delivers oxygen and nutrients to the muscles, aiding in their recovery after workouts and promoting overall cardiovascular health.

  3. Reduced Muscle Tension and Stress: Stretching helps to alleviate muscle tension built up from exercise or daily activities. It also promotes relaxation by activating the parasympathetic nervous system, which can reduce stress levels and improve mental well-being.

  4. Injury Prevention: Incorporating stretching into your exercise routine can help prevent injuries by improving flexibility and joint stability. Stretching prepares the muscles and connective tissues for the demands of physical activity, reducing the risk of strains, sprains, and other common injuries.

  5. Improved Posture and Balance: Regular stretching can help correct muscle imbalances and alignment issues, leading to better posture and balance. By elongating tight muscles and strengthening weak ones, stretching contributes to a more stable and aligned body, which can improve overall movement efficiency and reduce the risk of falls.

Times of Day:

  • Pre-Workout: Dynamic stretching before exercise helps warm up the muscles and prepare them for activity, reducing the risk of injury.
  • Post-Workout: Static stretching after exercise helps to cool down the muscles and prevent stiffness by promoting relaxation and flexibility.

Types of Stretches:

  • Dynamic Stretches: Incorporate movements that mimic the activity you're about to perform. Examples include leg swings, arm circles, and walking lunges.
  • Static Stretches: Hold stretches for 15-30 seconds without bouncing, focusing on gradually lengthening the muscle. Examples include hamstring stretches, quadriceps stretches, and shoulder stretches.


  • Aim for at least 10-15 minutes of stretching per session, dividing your time between dynamic stretches before exercise and static stretches after exercise.
  • Spend about 30 seconds on each stretch, repeating 2-3 times for maximum benefit.

Attention Appropriate for Personal Fitness:

  • Pay attention to your body's feedback during stretching. Stretch to the point of mild discomfort, not pain, and avoid overstretching or bouncing, which can cause injury.
  • Modify stretches as needed based on your fitness level and any pre-existing conditions or injuries.
  • Consult with a fitness professional or physical therapist to develop a personalized stretching routine tailored to your specific needs and goals.


  • Stay hydrated before, during, and after stretching to support muscle function and flexibility.
  • Incorporate breathing techniques, such as deep inhales and exhales, to enhance relaxation and promote deeper stretches.
  • Make stretching a consistent part of your exercise routine to maximize its benefits over time.


Saturday, March 30, 2024

Nourish Your Body: The Importance of Healthy Snacks for Daily Breaks


In the hustle and bustle of our daily lives, it's easy to overlook the significance of what we consume during our breaks. However, the snacks we choose can profoundly impact our energy levels, productivity, and overall well-being. Opting for nutritious snacks not only satisfies hunger but also provides essential nutrients that support our body and mind. Here's why choosing healthy snacks for breaks in your day is crucial, along with five excellent options to consider:

Importance of Healthy Snacks:

  1. Sustained Energy Levels: Healthy snacks help maintain stable blood sugar levels, preventing energy crashes and midday slumps. By providing a steady source of fuel, they sustain your energy throughout the day, keeping you alert and focused.

  2. Improved Concentration and Productivity: Nutrient-rich snacks supply the brain with essential vitamins, minerals, and antioxidants, enhancing cognitive function. Consuming wholesome snacks during breaks can sharpen your focus, boost productivity, and enhance mental clarity.

  3. Better Mood Regulation: Balanced snacks support mood stability by influencing neurotransmitter production in the brain. Nutrients like omega-3 fatty acids, magnesium, and B vitamins found in healthy snacks contribute to neurotransmitter synthesis, promoting feelings of well-being and reducing stress.

  4. Support for Overall Health: Regular consumption of healthy snacks reinforces your body's defense mechanisms, strengthening the immune system and reducing the risk of chronic diseases. A diet rich in fruits, vegetables, whole grains, and lean proteins through snacks contributes to long-term health and vitality.

  5. Weight Management: Mindful snacking can aid in weight management by preventing overeating at main meals and curbing unhealthy cravings. Nutrient-dense snacks promote satiety, keeping hunger at bay and reducing the likelihood of reaching for sugary or high-calorie treats.

Five Healthy Snack Options:

  1. Fresh Apple Slices with Nut Butter: Apples are packed with fiber, vitamins, and antioxidants, while nut butter provides healthy fats and protein, offering a satisfying and nutritious snack option.

    Apples are an excellent choice due to their high fiber content, which promotes digestive health and helps regulate blood sugar levels. Additionally, they're rich in vitamins C and K, antioxidants that support immune function and bone health.

  2. Greek Yogurt with Berries: Greek yogurt is rich in protein, calcium, and probiotics, supporting gut health and muscle repair. Topped with antioxidant-rich berries, it's a delicious and refreshing snack that nourishes the body.

  3. Mixed Nuts and Seeds: A mix of nuts and seeds provides a combination of healthy fats, protein, fiber, and essential nutrients like magnesium and zinc. This portable snack offers a crunchy texture and a dose of satiety.

  4. Usana Nutrimeal Chocolate Shake: Usana Nutrimeal Chocolate Shake offers a convenient and nutritious option for those on the go. Packed with protein, fiber, vitamins, and minerals, it satisfies cravings while supporting muscle recovery and overall well-being.

    This shake is a convenient option that provides a balanced mix of protein, carbohydrates, and healthy fats, making it suitable for post-workout recovery or as a meal replacement. Its chocolate flavor adds a touch of indulgence without compromising nutritional value.

  5. Usana Peanut Butter Snack Bar: Usana Peanut Butter Snack Bar combines the goodness of whole-food ingredients with the indulgent flavor of peanut butter. With a balanced macronutrient profile and no artificial flavors or sweeteners, it's an ideal choice for a guilt-free snack that fuels your body.

    The Usana Peanut Butter Snack Bar offers a satisfying blend of protein, fiber, and healthy fats, making it an ideal snack for curbing hunger between meals. Its portable nature makes it perfect for on-the-go snacking, ensuring you stay nourished wherever you are.

Incorporating healthy snacks into your daily routine can have a profound impact on your overall health and well-being. By making mindful choices during breaks, you provide your body with the essential nutrients it needs to thrive, enhancing your productivity, mood, and vitality throughout the day.

Click here to purchase the Peanut Butter Bar and find the Nutrimeal shakes too:

Friday, February 9, 2024

How to Create Extra Income From Your Back Yard!


Have you ever considered creating an extra stream of income that fits perfectly with your lifestyle? 💭 Yes, having a side business that you can build from your back yard or while at the beach!!
Well it's more than just possible; it's a reality waiting to blossom! 
🌸 Let's dive into the world of home-based entrepreneurship and discover the rich benefits waiting for you.
Starting part-time with a home-based venture like what I am doing, means you can enjoy the tax advantages tailored for entrepreneurs. Yes, that means potential deductions on business and home expenses! 
Moreover, you step into an expansive space to balance work with precious moments with family and friends. 🏠💞 Imagine nurturing relationships while your business grows - sounds pretty amazing, right?
But wait, there's more! 
Your heart and soul resonates with giving, so why not amplify your ability to contribute to charitable causes?
Plus, making a positive impact on people's health is a noble pursuit – and one I deeply value. 🍏
One of the beauties of this opportunity is the zero requirement to stock or deliver products. Bid farewell to inventory headaches! 🚫
And let's talk legacy – it's not just about the now, but the future you build and the lives you touch. 🌟 Yes, you can 'earn while you learn' which is not just a phrase; it's a journey of growth with training and coaching every step of the way. 📈
Commitment, effort, and teamwork are the kindred spirits guiding your path to success.
Say goodbye to earnings cap and hello to your own financial legacy, with the support of coaching and team efforts. 💪 Let's make strides together for a healthier lifestyle, that resonates with your deepest goals.
Are you open to exploring these amazing possibilities? Contact me and let's see what fits you best. #HomeBasedBusiness #FinancialFreedom #FamilyTime #HealthandWealth

Thursday, November 23, 2023

Seven Tips for a Deeper Night's Sleep

Here are seven tips for a better night's sleep, along with insights on how USANA's Pure Rest melatonin product might assist:
  1. Establish a Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.

  2. Create a Relaxing Bedtime Ritual: Develop a calming routine before bed, such as reading, taking a warm bath, practicing meditation, or gentle yoga. This signals to your body that it's time to wind down.

  3. Limit Screen Time: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep.

  4. Maintain a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine if needed.

  5. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for light snacks if you're hungry, and consider herbal teas like chamomile, which can have calming effects.

  6. Regular Exercise: Engage in regular physical activity, but aim to finish exercising at least a few hours before bedtime. Exercise helps promote better sleep, but doing it too close to bedtime may have the opposite effect.  Just a few stretches will loosen your body to sleep.  Massage your feet and calves as well.

  7. Consider USANA'S Melatonin Supplements: Pure Rest: may assist in regulating sleep patterns, especially if taken in accordance with recommended dosage and timing. The pure melatonin from Switzerland in Pure Rest is a hormone that helps control your sleep-wake cycle, and supplementing it can be beneficial for individuals who have trouble falling asleep.  I find it helps me sleep through the night as well.

Questions?  Send me a message at:


Wednesday, November 22, 2023

Three Powerful Benefits of Vertical and Sustainable Gardening


Sustainable gardening practices like those seen in Garden Towers funded by the USANA Foundation, offer numerous health benefits:
  1. Access to Fresh, Nutrient-Dense Produce: Vertical gardening encourages the cultivation of fruits, vegetables, and herbs in a controlled environment. This facilitates easy access to freshly harvested, nutrient-rich produce. Consuming freshly picked fruits and vegetables ensures a higher intake of vitamins, minerals, and antioxidants, contributing to overall health and well-being.

  2. Physical Activity and Stress Reduction: Engaging in gardening, even in a vertical setting, involves physical activity like planting, watering, and harvesting. This moderate exercise contributes to improved physical fitness, flexibility, and cardiovascular health. Moreover, spending time tending to plants in a garden environment has been shown to reduce stress levels, promote relaxation, and enhance mental well-being.

  3. Reduced Exposure to Harmful Substances: Sustainable gardening often avoids or minimizes the use of synthetic pesticides and herbicides. With methods like Garden Towers provide a controlled environment that can reduce exposure to harmful chemicals, ensuring the produce is free from pesticide residues. This contributes to a healthier diet and reduces the risk of ingesting potentially harmful substances found in conventionally grown produce.

    Notice:  The Garden Towers provided by the USANA Foundation have been established in needy communities in 14 countries.  Each tower can hold 120-160 plants.   

    A pilot project is being introduced in 2024, in Winnipeg, Manitoba, Canada, where there are approximately 121 days for gardening.  The towers will provide much more needed fresh produce during this time, using less space and water.

By promoting sustainable gardening practices like Garden Towers, individuals can enjoy increased access to fresh, pesticide-free produce, engage in physical activity, and experience the mental health benefits associated with spending time in green spaces—all of which contribute significantly to overall health and wellness.

Tuesday, November 21, 2023

Check Out The Many Benefits of Having a Home Based Business!

There are so many great benefits to having your own home-based business!

 Running a home-based business offers numerous advantages, including tax benefits. Here are seven benefits:

  1. Flexibility and Work-Life Balance: Working from home allows you to set your own schedule, creating a better balance between work and personal life. You have the flexibility to attend to family needs, hobbies, or personal commitments without the constraints of a traditional office job.

  2. Cost Savings: Operating a business from home reduces overhead costs significantly. You'll save on commuting expenses, office rent, utilities, and other associated costs. This can positively impact your bottom line, especially in the early stages of your business.

  3. Tax Deductions: Home-based business owners can benefit from various tax deductions. These may include deductions for a portion of your home expenses such as mortgage interest or rent, utilities, insurance, and property taxes that are attributed to your home office space.  An excellent Tax Consultant, Hugo Astacio with FBC,  just came to my home to determine my business and personal taxes.  This gives peace to have professional help, and the cost is a tax write off!


  4. Increased Productivity: For many people, working in a familiar environment can increase productivity. There are fewer distractions and interruptions compared to a traditional office setting, allowing you to focus better on tasks at hand.

  5. Minimal Commute Time: The time saved from commuting can be redirected towards more productive tasks or personal activities. This can also contribute to better mental health and reduced stress levels.

  6. Scalability and Growth: Home-based businesses offer scalability. You can start small and expand gradually as your business grows. As you're not tied to a fixed office space, it's easier to adapt to changes and scale operations according to demand.

  7. Greater Autonomy and Control: Running a business from home gives you greater control over your work environment and business operations. You make decisions regarding your workspace, business processes, and work methods without interference from external factors.

Remember, while the tax benefits can be advantageous, it's essential to comply with tax regulations and maintain accurate records to claim these deductions legitimately. Seeking advice from a qualified tax professional is advisable to ensure compliance and maximize the benefits available to you.


Saturday, November 11, 2023

Stay Hydrated With These Electrolytes Every Day!

 Here's why electrolytes are so important when hydrating!

Staying adequately hydrated is crucial for overall health and well-being. Adding electrolytes, such as those found in USANA's Watermelon Drink, can enhance hydration and provide additional benefits. Here are seven reasons to hydrate throughout the day, with a focus on the benefits of electrolyte-rich beverages like USANA's Watermelon Drink:

  1. Optimal Physical Performance:

    • Proper hydration is essential for maintaining peak physical performance. Dehydration can lead to fatigue, decreased endurance, and impaired coordination. Electrolytes, including sodium and potassium, help regulate fluid balance and support muscle function, contributing to improved athletic performance.
  2. Electrolyte Balance:

    • Electrolytes are minerals that carry an electric charge and play a vital role in maintaining fluid balance in and around cells. Consuming electrolyte-rich beverages like USANA's Watermelon Drink helps replenish these essential minerals, preventing electrolyte imbalances that can result from sweating, exercise, or other factors.
  3. Temperature Regulation:

    • Hydration is crucial for regulating body temperature. Water helps dissipate heat through sweating, and electrolytes aid in this process. The sodium in electrolytes helps retain water in the body, preventing excessive loss through sweating and supporting efficient temperature regulation.
  4. Cognitive Function:

    • Dehydration can negatively impact cognitive function, leading to difficulties in concentration, alertness, and short-term memory. Proper hydration, along with electrolytes, supports optimal brain function, enhancing cognitive performance.
  5. Digestive Health:

    • Water is essential for proper digestion and nutrient absorption. Staying hydrated aids in the movement of food through the digestive system and helps prevent constipation. The electrolytes in USANA's Watermelon Drink can further support digestive health by promoting a balanced environment in the digestive tract.
  6. Joint and Muscle Health:

    • Adequate hydration is important for joint lubrication and can help prevent muscle cramps and stiffness. Electrolytes, particularly potassium and magnesium, contribute to muscle and nerve function, reducing the risk of muscle-related issues during physical activity.
  7. Skin Health:

    • Hydration is key to maintaining healthy skin. Proper water intake helps keep the skin moisturized, reducing the risk of dryness and promoting a more youthful appearance. Electrolytes contribute to the overall health of skin cells and tissues.

It's important to note that individual hydration needs can vary based on factors such as age, activity level, climate, and overall health. Consulting with a healthcare professional or nutritionist can help determine specific hydration requirements for an individual. Additionally, while electrolyte-rich beverages can be beneficial, moderation is key to avoid excessive intake of certain minerals.

Order the Watermelon Drink at:  Click on Deanna Waters