Jill Of Some Trades

And Master Of At Least One


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4 Tips to Staying Healthy and More!

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I always make New Year’s Resolutions and was looking for something to inspire me for 2015.  I know, they are usually unrealistic, but I try to make my resolutions “objectives”, meaning that they are measurable.  I came across an old interview with Dr. Oz on a local Hawaiian newscast and he had 4 tips for staying healthy that seem like a pretty solid starting point for my 2015 list:

  1. Get some physical activity daily – and even better if it’s vigorous.  He doesn’t mean you have to exercise 7 days a week, but make sure that you are doing something to develop your strength.  As we age, we are more prone to falling and strength training (even just carrying a heavy grocery order) can help you avoid falls.  I really have to worry about this – I’m a klutz  – and can find a pothole to trip over even on the smoothest sidewalk.  I’ve mentioned before that  Oops is my middle name.  Point taken Dr. Oz – I’m seeing my trainer 3 times this week to get the ball rolling on this one.
  2. Eat whole foods.  This basically means food in their original forms.  This means eat broccoli, not cream of broccoli soup.  I love veggies, so it’s not an issue for me.  I did eat a frozen dinner last week, but sometimes desperate times call for desperate measures.  In general, since March, I’ve been much more mindful of eating whole foods, and even try to be careful to buy foods that are GMO free where possible.  I’m turning into one of those people that I used to mock, but you gotta do what you gotta do…I silently mock myself when I buy organic, GMO free peanut butter if it makes you feel better.
  3. Be thoughtful about the relationships that you have.  We all need to do a better job with this.  I know I try as hard as possible to be a good friend and family member, but I can’t be perfect – no one can.  Lately I haven’t been perfect about keeping in touch – work gets in the way but that’s a whole other blog topic. On brighter note, I have bumped into a lot of people from the past and have been reconnecting with them – it’s been really nice.
  4. You have a purpose and vision in life – basically some life goals.  I’m type A – DUH of course I have them, but I think one of the things that I have realized is that career-wise, I’ve really reached all of the goals that I’ve set for myself so perhaps it’s time to focus on something else.  Health has been a bigger priority and this blog has been a tool to help me make attaining optimum health one of my “purposes” in life.

That’s it – just 4 easy little steps and I expect to see all of you at my 100th birthday party.

In other visions for myself, if you think that I’ve given up decluttering just because I haven’t been writing about it weekly, think again.  Today, I decluttered my wallet, getting rid of 67 (that’s not a typo) receipts and 2 loyalty cards.  I had one in there for a bagel shop – buy 12 bagels with cream cheese, get one free.  I’ve had one bagel with cream cheese in general and from there in particular in 2 years.  At that rate, it would take me 24 years to get the free bagel – not worth the space it was taking in my wallet.  I’m going to be more discerning about which cards that I take…my wallet will thank me.  I also sold 3 items on Kijiji totalling $100!!!!  I got rid of 2 purses and one pair of sunglasses and best of all – they are no longer taking up space in my house.  If you are making it a resolution (or objective) to declutter – consider selling some of your “in mint condition” household items and clothing – even just some knick knacks that are turning into dust collectors – your trash is someone else’s treasure.  I’ll write some tips on how to use these services at a later date.

I have a lot to be grateful for this week.  I got to celebrate my nephew’s birthday with my family yesterday which was very nice – I’d write a big mushy article about him, but he won’t read it anyway – he’s 19 and not interested in reading this : )  My sister outdid herself with the brunch – down to the caramel apples she made for everyone.  So good – it’s almost a whole food – there was an apple in there buried under the caramel.  I also got to go to an annual Christmas party that my dear friend Shoe’s (not her real name) parents put on.  Her mother is Greek an one of the best cooks, aside from my mother, in Toronto, or quite possibly the world.  It is always a really nice time and an opportunity to have some interesting conversations with people that I sometimes only get to see once a year.  It’s so relaxed, not one of those parties where there is tension – just a fun night.  Thank you Shoe for always being a great friend and for including me and my sister every year.


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I Was Thinking…

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…which is why I look so scared in the picture : )  BTW – my nose looks HUGE – please remember that objects in photos aren’t always as large as they appear.  I know that the camera adds ten pounds, but did it all have to go to my schnoz?  I digress, this is where I’m going to start getting deep.

I was reading some blogs that were fabulous and inspiring and some that question whether they even have the right to call themselves bloggers.  Um…you write several times a week, on a dedicated page that’s all about you – what do you think you are?  I am not deep enough to question such things or even to try to inspire you, my readers.  I’m the youngest in my family, and if I’ve learned one thing through the years…wait for this…it’s a really important lesson…IT’S ALL ABOUT ME!!!!  I have a feeling that my two sisters would agree.  I LOVE being the baby of the family.  I love being doted on to this day by my Mommy and two big sisters.  I love the way that they worry about me.  I love the way that they take care of me.  I love the way that they laugh at all of my hilarious jokes.  I love…oh no – I started writing fiction!  Although some may disagree, I’m not the coddled youngest.  What I do think that I have going for me is that I know myself and I don’t try to be what I’m not.  If I entertain you, I’m thrilled.  I’m beyond grateful for every like and follow.  I also get humbled when I read some of my followers blogs.  They are the ones you should be going to to be inspired.  They face challenges far greater than mine (probably with a better attitude as well).

I was disappointed in myself this month for not being able to exercise as physically and mentally as I would have liked.  Physically, in addition to the ridiculously annoying plantar fasciitis in my right foot, my left foot was aching all month.  While I was beating myself up, I forgot about the fact that I still went to my trainer every week and I still walked as much as humanly possible.  Mentally, I get a workout at my job, but Monday – Friday, I do crossword puzzles from our free daily newspaper on the subway ride to work.  According to Dr. Oz (from doctoroz.com), they work both the visual and language areas of your brain while combining decision-making and motor coordination.  They can also help prevent diseases like dementia later in life (again, according to the good doctor).   He has a pretty interesting little exercise as well – it looks easy, but the mind can play tricks on you.  Click here Exercise Your Mind to test it out.

After all that’s happened this month, I’m grateful to move onto October and for “The Mindy Project” – the funniest show on TV.  There are so many things that I want to write about, so I’m going to keep the theme for the month simple, yet pretentious, like my good friend Gwyneth Paltrow (remember her?). It will be “Un Peu De Tou” – a little of everything for you non-French speaking peasants.  I say that with love…and as always, I remain…

Gratefully yours,

Jill


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I’ve Avoided It Long Enough…

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Hiking to a glacier in Norway.

I have a love hate relationship with exercise.  Some of it, I love!  I also love the way that I feel after I finish.  I HATE the guilt that I feel when I don’t want to exercise, having to get there and even thinking about it.  I tried to avoid writing about physical activity, alas, it’s part of the theme for this month.  I’ve avoided it long enough.

I am one of those annoying people that will try anything once unless I’m so totally freaked out by it that the stress on my heart would be too much for me to take.  Basically, we’ll say anything having to do with getting on a bike is not going to happen for me (unless it doesn’t move) or anything else where the threat of injury is too great.  Here’s a quick peak at just a few things I’ve tried and my yay or nay to them:

  • Indoor Rock Climbing – Nay.  It smelled like the inside of a jock strap (don’t ask me how I know this) and I got stuck in a group where one of the girls kept crying that she was scared, so she got the easier part of the wall.  My friend and I were put on a more advanced wall even though we were newbies too.  I was too short to reach most of the rocks and it just wasn’t the most fun thing I’ve ever done.  I may try it one more time, but I’d really need to be persuaded.
  • Kangoo – Yay and Nay.  If you haven’t heard of Kangoo, it’s a high-energy, interval work out.  You get to wear these fabulous boots with “bouncers” on the bottom.  You jump through an entire work out to really fun music.  You get very dew-y (my lady-like way of saying you sweat like a beast) and it’s a lot of fun.  It does, however, take a lot of practice and it was really hard for me to master.
  • Zumba – YAY!!! – I love Zumba.  It’s a really fun workout.  If you love to dance, you’ll love Zumba.  You get very dew-y, but you feel great after.  If you ever do decide to try it, you are constantly moving and it does require some form of coordination.  The first time I tried it, I never thought I’d get the hang of it, but I did it regularly for a year, and after about three sessions, I felt like I could follow along.  The place I went to closed, and I have been looking for the better part of a year and a half for a place that’s close to me.  I’ve finally found it so I may take it up again.  WARNING – the “warm up” isn’t a gentle way to ease you into the class – it’s more like “on your mark…get set…and go”.  Find a place with air conditioning.  I tried it again just a few weeks ago, and as much fun as it was, the lack of air conditioning was unbearable, and I’m a person who is almost always cold.
  • Spinning – Yay and Nay.  I like it but am not in love with it.  The pain in my tush was a bit unbearable and I had pins and needles in places that shouldn’t have them.  I’ve done it twice in my life, and would do it again…with some encouragement.
  • Hiking – Yay and Nay.  I thought I hated hiking.  After my daily 5 mile hike at the Biggest Loser Resort in Malibu, I thought I’d never willingly try it in the history of my life.  OOOPS I Did it Again in Norway and I LOVED it.  I also think I secretly liked it in Malibu too…but I can’t see doing it in Toronto.  It’s something I’ll do on holidays when I can see things like glaciers, whales, amazing vistas…
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    I hiked up this hill after an hour of walking on the beach – it was painful, but really gorgeous.

    I’ve saved the very best for last.  I’ve always loved dance and have belly danced for 10 years.  It’s a huge YAY for me and as soon as my foot heals, I’m looking for a class.  If you’ve never tried it – it’s fun and therapeutic.  It’s the one workout/hobby that I’ve ever done where I could actually turn my brain off and just focus on what I was doing in the moment.  I miss it.

According to Dr. Oz’s partner in the “You” books and Sharecare, Dr. Michael Roizen, the optimal amount of cardio is 30 minutes of walking daily and 60 minutes of sweating per week (a high intensity work out).  I definitely walk at least 30 minutes    a day, but I do need to start doing more intense cardio again – both for my physical health and to de-stress.  I’m getting into the habit of living to work again, and I need to find a way and reason to leave at a reasonable time at least twice a week.  I already go to a trainer once a week – I need to make an appointment with myself to leave another day a week and get on the Oz approved elliptical.  I’ll keep you posted on my progress.

Today, I’m grateful for knowing how to take a day for me when I need to.  It took me years to figure out that I need this every once in awhile.


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The New Arrival – September 2

I am pleased to announce a new addition to my cyber family.  Weighing in at 2.06 kilos, “Mac” (short for MacBook Pro) is welcomed by his smaller sister iPad and even smaller brother iPod.  

I’ve never used a Mac before, but so far, so good.  I just have to learn how to copy and paste photos to make this blog pretty!  I wonder if Dr. Oz has any tips?  I’ll write more tomorrow, but the new topic for this month is perspiration.  Exercising the mind and body, the Dr. Oz way.  You’ll still get regular updates on my decluttering project (21 pieces cleared out yesterday and still more to go).  August went by so quickly and my computer died the last week, so I didn’t get to really concentrate on revisiting everything that I’ve worked on, so to be continued…in December.  


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New Month – Are You Ready for Summer?

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My apologies – for some reason, this didn’t post properly so it looks like I just put a title into my post and nothing else!  Here it is again.

 

Just a short post today to reveal the topic for June. If you guessed summer, you were right. The photo is courtesy of me – sunset at Santa Monica beach where summer reigns supreme all year round. Summer, is my favourite time of year and after the winter that we had, we deserve a little sunshine and heat.  I’m going to check out everything that we all need to get ready for the season, from exercise to diet to hydration and beauty (and yes, that means waxing).  I’ll see what Dr. Oz has to say about all of these topics and more.  Happy June everyone!


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Plop

 

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(image courtesy of http://www.freewebs.com/embroiderydesignstore/apps/photos../photo?photoid=92177108)

I just can’t help but be inspired by Gwyneth Paltrow.  For today only, and for one last blog, I chooseth to write in the voice of the hardest working mother in the stratosphere.  In fact, so inspired am I by her genius, that I decided to rename my blog Goop but realized that it was already taken by my muse.  I am renaming my blog Plop in her honour.  I am feeling rather out of sorts though – are Goop and Plop verbs or nouns?  You can make the argument that Goop is a noun, for example, “what is this goop on my plate?” but plop seems to be a verb.  I actually would prefer not to write a sentence containing plop – it is not lady-like.  Now on from such trivial matters to how Gwyneth inspires me and my journey on the road to good health. I thought that I would use some facts and quotes to illustrate our similarities:

1) Gwyneth’s middle name is Kate.  My middle name is Kate!  Oh wait – I don’t have a middle name – in fact my name is a four letter word – not that kind – oh never mind.  BAD EXAMPLE!

2) “Life is “different” when you have an “office job” because it’s “routine and you know, you can do all the stuff in the morning and then you come home in the evening,”.   She is absolutely right.  I don’t know why mother’s all over the planet are so up in arms over this.  She has it much harder than most everyone.  She works, at most, in her supporting roles 782 hours a year (14 hour days x 8 weeks) while the average working woman works a minimum of 2080 hours over 52 weeks.  This of course doesn’t include commute time in a luxurious long vehicle (either a bus or a subway usually).  Although I am not a mother, I can only speak for myself when it comes to how much easier and more routine my job is than hers!  Why this week alone, I had to be up at 3:45am to be at a taping for our morning show with a client. The night before, I did make sure I was out of the office, but I had a client dinner (not complaining, our clients are lovely, but there is an expectation in my role that a few times a month you must entertain).  I started my day yesterday at 9am, but didn’t make plans for the evening since I knew that I would be at work late.  I am also heading into the office for a bit today (Saturday).  All very routine and simple – thank you Gwyneth, for reminding everyone how easy we have it compared to you.

3) I don’t hold on to fear as much as I used to, because I’ve learned a lot about genuinely not caring what strangers think about me. It’s very liberating. It’s very empowering, and I’ve learned a lot of that from Jay—Shawn Carter—Z, because his approach to life is very internal. It’s a very good lesson to learn.”  I KNOW right?  I used to hang on to fear too!  I used to totally be afraid of flying and bugs (all including spiders even though they are not technically in the same class, order and family as the lowly bug).  Oh, wait – I still am afraid of them. I don’t care about what strangers think though – and it is empowering, although I didn’t learn that from Jay-Z – I learned it from my Mom.  Oh, that seems so trite compared to Gwyneth.  SIGH.

4)  “I’d rather smoke crack than eat cheese from a tin.”  I too, would rather smoke crack than eat cheese from a tin – and I know just the Toronto mayor that can get us some Gwyneth!  Actually, I do love cheese but as per my Dr. Oz vow, it’s a treat only and I haven’t had any in four weeks.  My main source of dairy is and forevermore will be Greek yogurt.

5) “We’re human beings and the sun is the sun—how can it be bad for you? I don’t think anything that’s natural can be bad for you,”  How sage is her wisdom?  Nothing natural can be bad for you – so true.  Why opium is from poppies, therefore it is natural and no one would ever abuse opiates.  Sugar is natural and eating something so natural is great for you, isn’t it?  The sun is natural, and we do need a limited amount to get Vitamin D, but of course, the sun never causes skin cancer (Jill says sarcastically).  I choose to wear sunscreen (Dr. Oz approved) and also take D3 supplements as recommended by my “Whiz-ard”.

6) “When I pass a flowering zucchini plant in a garden, my heart skips a beat.”  When I pass zucchini in a grocery store – my heart skips a beat!  Not only is this little vegetable a big source of Vitamin C and other sources of nutrients, it’s also on Dr. Oz’s list of low glycemic vegetables!

7) “I’ll never forget it. I was starting to hike up the red rocks, and honestly, it was as if I heard the rock say, ‘You have the answers. You are your teacher.’ I thought I was having an auditory hallucination.”  I’ll never forget a trip that my friends and I took to The Biggest Loser Resort in Malibu several years ago (we all love the show).  I’m not a huge hiker and every day for 5 days in a row, they made us hike mountains.  At the end of the week, it was honestly as if I heard the waves of the ocean in the distance say to me “You are a schmuck – you are in total pain – what were you thinking? At least you didn’t sprain your ankle or get Lyme Disease.”  I thought I was having an auditory hallucination and then a month and a half later, my toe nail, blackened from the trauma of the hikes fell off and I knew that it was true.  Although Dr. Oz thinks exercise is important – so just find one that you will love and is in your skill set.  Clearly, I should stick to dance and working out with my trainer…indoors.

Allow me to end with a moment of gratitude.  Today, I am grateful for the inspiration that GP has provided me over the last two days.  I’ll be more serious tomorrow.  Promise…and until then,

I am gratefully yours,

Jill

 

 


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40 Weeks to Go!

Time flies when you are doing cleanses, eating nuts, taking probiotics, keeping your room cool, not making shampoo mohawks, grinding flax-seeds, reading Oz related books, taking zinc, Vitamin B and Vitamin D3…and so on.  All I have to say is Oz is tiring me out!  It’s fun though and it really has made me think more than I ever really wanted to about everything health related.  This past week was interesting as I further invested myself in the MASH plan for the rest of my life.   In addition, I’ve been laying the groundwork for April’s topic, but I won’t be revealing that until April Fool’s Day! I also had a reminder that not everyone loves Dr. Oz as much as I may.  My cousin, in a very simple way, explained a lot and helped me see where the Oz plan failed.

I think that the challenge that many of us face is that we complicate things.  In the words of the immortal Jillian Michaels the secret to losing weight and maintaining that weight loss and healthy lifestyle is to eat less and exercise more.  Sounds simple doesn’t it?  I often wonder why many people can’t just follow that advice, myself included.  Maybe it’s the environment that we live in – some people refuse to accept simplicity since we live in such a complicated world.  OH NO – shudders, I’m getting all deep and self-helpy.  It’s true though.  I’m miffinmuffinmuffitymoo years old now (that’s code for ladies do not reveal their ages).  I know – just a spring chicken or maybe just a chicken in general?  Think about it for a minute – most people who read this have access to their country’s food guides or pyramids (most of my readers are from Canada and the US).  My cousin, a registered dietician, even said that it’s important to eat from all of the food groups.  There are recommended serving sizes – again, it’s not rocket science.  I know that there are some people out there who have food sensitivities for sure (some serious like Celiac Disease), however just as surely as I know that, I also know that there are ways to still eat the nutrients and food groups that we need, even if certain foods may cause issues.

People always say that they don’t have time for exercise or the money to eat decent food.  We all find the time time to do things that we want to do, myself especially.  We can all spare 30 minutes to get a work out in.  The only time it’s not worth it is when you are injured.  In Canada, we have stores like No Frills (I like my frills and even I shop there when forced) where prices are better.  I rarely buy organic, and I’ve read enough about how the orchards where they grow organic fruits and vegetables are right next to where they have orchards with pesticides and I, for one, am ok with a few pesticides – who wants to eat a bug – shudders.  There are even lists of foods, like bananas and oranges that don’t need to be organic because they are encased in a peel.  I’ll include them in a future entry.  I know I’m being preachy, but it’s because I’m a new convert to this lifestyle – proof that you can teach an old (well, not that old) dog new tricks – and please no comments on the dog bit.

This week, I spent $102.60 (including tax) on living the Oz way.  I bit the bullet and bought the Vitamin C serum that was given a thumbs up in “You Being Beautiful”.  It has 25% ascorbosilane so hopefully it’s good!  I promised to buy this last month and finally got around to it.  According to the book, Vitamin C serums are supposed to help protect the water soluable parts of your skin cells so you look less wrinkled and improve the formation of collagen and elastin.  I let you know if I notice any difference.

As always, I’ll end on a note of gratitude.  Today, I am grateful that I woke up before my alarm went off at 3:45am – doesn’t sound like something to be grateful for, but if I had slept in, or missed my alarm, there would be no end to the stress that I would have felt.

Gratefully Yours,

Jill


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Patience is a Virtue…

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I have been training with Dwayne Roberts for the last year and a half – exercise training that is. Every Wednesday, my friend and I have an hour of his time. Sharing a trainer is a great way to get the benefit of their experience at a cost saving to you.  Although it still can be expensive to do it weekly, I do see a lot of benefit.  It’s a guarantee that at least one day a week, I’ll do strength training.  You are supervised by someone who really knows what they are doing so that on the other days, when you aren’t with a trainer, you have the correct form and a plan to use.  Plus, they push you more than you are capable of pushing yourself.  No one likes to feel discomfort, and especially a princess like me.  I was really hoping that Dwayne would just do the work out for me, and magically, I’d see the benefit – but sadly, and maybe even a little cruelly, he makes me do everything that he says – including the “Anne Hathaway”, the “Dead Pope” and the “Frankenstein”.  I’ll explain what those are in another entry, but they are all names that I came up with that Dwayne thinks are bordering on tasteless for exercises that I dread.  Seriously though, the best part about working out with Dwayne is that even though he is really nice, he makes you do EVERY EXERCISE – whether you want to or not and that’s really what the goal of working out with an expert is, isn’t it?

Dwayne and I have spoken about Dr. Oz’s Two Week Rapid Weight Loss Program, and I trust his opinion so I thought you could all benefit if I asked him a few questions about the program:

-What are the good points about this plan?

The diet depletes the sugars in the body to cause weight loss. It’s a balanced dietary plan that includes low glycemic foods.  It doesn’t take everything away from you – you do reduce fruit but you still get a couple of servings and you also get brown rice for carbs.  You are getting a bit from each food group.  It’s also a good plan, because it’s only two weeks of achievable goals – anyone can manage two weeks on a plan.  The recipes that are provided are good and the plan overall is easy to follow.

-What are the negatives?

The cost can be prohibitive for some people between the supplements and produce.  For people who exercise, it’s not the right plan because there is no physical activity. That would be asking you to do something you normally wouldn’t do.  Most, if not all trainers will tell you that you need diet and exercise to lose weight and keep it off.  I also question the sustainability of the plan.  It’s hard for people to know what to do after 2 weeks.  For example, how do you make the plan a lifestyle instead of a two week diet and incorporate exercise?  It also doesn’t explain any other dietary modifications you should make once you are at your goal weight

-Why can’t you exercise on this diet?

This diet is depleting your glycemic levels (sugars) which fuels your body for exercise. When you exercise, your body is looking for energy  and with this diet, it  isn’t there and as a side effect, you may feel light-headed or dizzy or you may not have the energy to complete your workout. Its like trying driving your car on empty. Without fuel, you can’t exercise.

-What if you want to exercise?

On the day you are exercising, more food to sustain a work out.  The easiest plan is to have one more smoothie, just like the one that you have in the morning. It doesn’t change what you have to eat on the plan, you just increase your volume of food so that you have the energy needed to work out.

-What do you think of diet plans where you can’t exercise? Isn’t exercise crucial when it comes to weight loss?

I don’t recommend diet plans where you can’t exercise, nor would most trainers. If you diet without exercise, eventually your body will plateau and you need to find other ways to lose those extra pounds. Plus there are health benefits to exercise that diet alone will never be able to provide.

-How does eating wheat and other processed food affect you and your health?

Wheat is a heavy product – people can get bloated and your system can slow down. Your system is asked to do more when you are eating wheat. Foods are too processed now and that means that they are preserved in one of two things – sugar or salt – too much of either can have a negative impact on your health.  Too much salt, for example, can lead to high blood pressure.

-What do you attribute higher rates of obesity to?

Over the decades, younger generations are becoming more sedentary compared to their ancestors. Our grandparents were much more active and had to be whether it was for their jobs, or even just getting work done around the house.  Technology changed all of that, you don’t have to get up out of your chair to do something.  Even in plants where people do labour, things have become more automated so those roles aren’t as physically demanding as they once were. In general, people are doing less and putting more into their bodies.  Food is also way more accessible now than it used to be. You can find it in malls, schools, universities and even in the basement of hospitals. Decades ago this wasn’t the case – you had to actually prepare your meals – there was no instant gratification. Now in two minutes you can have a hot meal made in the microwave.  It’s easy and fast, but not necessarily healthy for you.

-As a trainer, what advice would you give someone starting a weight loss program? How about when they first see you?

The first piece of advice is to make sure you are getting a balanced diet – drink lots of water, keep your sugars and salts low, get lots of rest and of course exercise!When I first meet someone, I identify what they are eating currently and then change one thing at a time, not necessarily their whole diet because that can be overwhelming. I also tell people not to have protien bars – use whole, fresh foods. Protein bars are high in sugar and your body may not be able to absorb everything in one properly, meaning a portion of what you paid for is wasted every time you eat one.  People have a false idea of how healthy packaged foods like protein bars are. I recommend keeping packaged and processed foods to a minimum or better yet, don’t eat them at all.

-What words of motivation do you have for people who are trying to lose weight?

Be patient – it’s better to have weight come off slowly and steadily, as opposed to instant gratification diets, so that your body can adapt. Basically slow and steady wins the race.

Dwayne is one of only five Nike Sparq trainers in Canada. He has over twenty years of experience as a trainer.  His passion is helping people take ownership of their own health and wellness through a safe, proper program, ultimately achieving any goals that they have.  According to Dwayne, it’s not about a fancy gym, it’s about the plan you have.