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Good mornings.. the workout!

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For a workout for your lower back as well as hamstrings and abs, try the “good morning.” Make sure you get the form right. Keep your back straight.

Starting position. Core firm and back straight.

Start bending over and hinge at the hips, while keeping your back straight.

Hinge at the hips with back straight.

Continue bending until you are at a 90 degree angle and with your back parallel to the ground. Hold this position for around 5 seconds.

At 90 degrees using two cans of soup for extra weight.

Keep good form as you engage your muscles to straighten up and complete the movement.

Try to do 4 sets of 15 repetitions. In the gym, people often use a barbell, but this exercise is easily modified for an at-home workout. You can keep you hands on your hips to make it easier as you bend, or have your arms outstretched or hold onto cans of food as weights to make it even more difficult.

Don’t forget to consult your doctor or trainer before changing your diet or workout routine.

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Vitamin B-12 Deficient?

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Some people get a vitamin B-12 deficiency. B-12 is an essential vitamin (that is, our bodies cannot produce it) that supports nerve cells, red blood cell formation and DNA synthesis. For me, it manifested as a “brain fog” which felt like everything was run through a black and white television grain filter. I confirmed it with a doctor, and doctors offer B-12 injections. I opted for oral B-12 drops (purchased online). The “brain fog” lifted. I think the deficiency is from the low replenishment rate. We keep using our own stores but don’t get enough from the food that we eat. As we get older this cycle develops into a deficiency. I like using B-12 (in the Methylcobalamin form) that comes in a dropper bottle and I place a few drops with the dropper under the tongue. That basically tries to get some through the capillaries in your mouth and the rest from being ingested. Vitamin B-12 is a very large molecule and is easily destroyed, which is the reason that half a dropper is 50,000% the recommended daily value. You take a lot and statistically some will survive the digestive process. Basically, B-12 supplements are something that helped my brain fog, but please remember to talk to your doctor about your situation.

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“Sometimes you will never know the value of a moment, until it becomes a memory” Dr. Seuss

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Ever since I became engaged my mom took up scrap-booking as a hobby. It wasn’t intentional it just sort of happened that scrap-booking started to get popular and my mom who loves to be creative gravitated towards this new craze. Since I lived in a completely different state than my mom I started taking lots of photos and sending them to her. Once a year I would drive from the east coast to Ohio to visit my mom and extended family and she started surprising me with scrapbooks of that year in photos. Through the years her scrapbooks have evolved creatively…from the stickers, colorful paper, typography poetry, picture arrangements and themes…she has done it all and never ceases to amaze me. She is in her 70’s now and always says that this scrapbook will be her last and then she creates another one! It has always been fun to open the new album and see what she has created! Lately, she has been taking pictures of my family or my nature shots and adding in quotes that call out to her. The artistry in her writing really brings it to a new level. It has inspired me! From time to time I am going to share some of my photos and her quotes and pair them up for you on Mindfulness Mondays and maybe you too will be inspired to do the same! Isn’t that the best part about art? Sharing with others and inspiring each other!

**the picture shown here is of my girls about ten years ago…I feel like I blinked and now they are teenagers…I would love to go back in time and see them like this again!