https://www.wedeliverwellbeing.com/blog daily 0.75 2021-04-09 https://www.wedeliverwellbeing.com/blog/how-to-sit-without-hurting-your-back monthly 0.5 2021-04-09 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617969039286-LEC6786QM0ZNTVU8T2U2/REG+PAGE+PICS.001.jpeg Blog - IS SITTING THE NEW SMOKING? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617966647026-V2EI64JC1A5LPDZG9KHN/desk-work Blog - IS SITTING THE NEW SMOKING? - I´ve seen this phrase popping up and it made me think… Since the pandemic has started, millions of people worldwide shifted to remote work from home and reduced the leisure activities to minimum. Before the coronavirus (COVID-19) pandemic, 17 percent of U.S. employees worked from home 5 days or more per week, a share that increased to 44 percent during the pandemic. These numbers are most likely going up worldwide. The outbreak of the COVID-19 pandemic accelerated the remote working trend, as quarantines and lockdowns made commuting and working in an office close to impossible for millions around the world. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617968520456-0SDGRT6MZE2W5N4RFUZD/IMG_3488.jpg Blog - IS SITTING THE NEW SMOKING? - But let´s have a look at what happens when we pull the shoulders back and down. While it might feel uplifting to open up the chest and get a few nice deep breaths in as the belly gets longer and diaphragm has more space now, the weight of the shoulders + the arms is compressing the back side of the rib cage. The shoulder blades start to move downwards and the back side of the rib cage start to collapse onto your low back, creating compression on your discs. As a result you might start to feel discomfort or pain in the low back. Now you might be asking - so what can I do then? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617969264596-D70E4PZIOW2ER5KJSK5S/IMG_3486.jpg Blog - IS SITTING THE NEW SMOKING? - When you look at the ribcage as a round object (something like a balloon) and your shoulders + the weight of your arms are sitting on the top, whenever your shoulders move forward (sitting template of most people), it will bring more weight to the front side of the rib cage. Result - feeling of heaviness, the rib cage collapses forward, which compresses the diaphragm - your breathing muscle that cannot do its job properly and you will compromise the delivery of oxygen to your system and your brain, which leads to poor concentration and eventually brain fog. We all know this scenario, right? Many people think that the correction would be doing the opposite... https://www.wedeliverwellbeing.com/blog/what-to-eat-in-april monthly 0.5 2021-04-02 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617391009063-UIC85VZGKCRZASDS8D0L/IMG_3409.jpg Blog - WHAT TO EAT IN APRIL? PUT SOME SPRING FRESHNESS ON YOUR PLATE. - PLANT PROTEIN SALAD (on the picture ➡️) ORANGE TOFU & ASPARAGUS FRIED RICE GINGER LIME SOBA & VEG ORANGE TURMERIC OVERNIGHT OATS https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617390905325-DH8V1I1W47ECM8E2BU1H/IMG_2708.jpg Blog - WHAT TO EAT IN APRIL? PUT SOME SPRING FRESHNESS ON YOUR PLATE. - ASPARAGUS Fresh, steamed, grilled or any way you want it! Asparagus is a great source of dietary fiber that helps control constipation conditions, decrease bad (LDL) cholesterol levels by binding to it in the intestines and regulate blood sugar levels. Studies suggest that high-fiber diet help cut down colon-rectal cancer risks by preventing toxic compounds in the food from absorption. Fiber is also vital for your gut health and strong immunity, because it is the food for your probiotics. It is low in calories, rich in fiber, folates, B-complex group, vit K and minerals such as copper, calcium, potassium and iron. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617390011208-FGKP44J0PB7XT5G401LN/april-weather.jpg Blog - WHAT TO EAT IN APRIL? PUT SOME SPRING FRESHNESS ON YOUR PLATE. - What do you do when you get all the different climates in one day? April days might be really crazy - hot sun, cold rain, snow, wind or all together at the same time… But there is more light and we get excited to go out there, move the body and just go with the spring crazy flow. But… This is also the season that is challenging for the immune system. After winter when the freshest veg you could get came from some greenhouse with a poor nutritional density, the immune system is not in the best shape to cope with all the activity we want to do. That is why during this transition many people catch colds and flu. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617390672137-B1S9DHTVEDFC2NITPV7K/what-to-eat-in-april.jpeg Blog - WHAT TO EAT IN APRIL? PUT SOME SPRING FRESHNESS ON YOUR PLATE. - You can also enjoy some other goodies with their full potential such as BROCCOLI, SPINACH, KALE, CITRUSES and STRAWBERRIES, just save the full list in your phone. You´ll find it handy for your next local market visit. https://www.wedeliverwellbeing.com/blog/5-natural-supplements-for-pain-relief monthly 0.5 2021-03-26 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1616771522811-37REAZCSIQ6G07LIBPEY/jusfilm-43seK8CwOGM-unsplash.jpg Blog - 5 NATURAL SUPPLEMENTS FOR PAIN RELIEF INSTEAD OF PAINKILLERS. - 1️⃣GINGER. Ginger has anti-inflammatory, antioxidant, and anticancer properties. Because of this, it's thought to boost your overall immunity. For people with arthritis, its anti-inflammatory properties are of particular benefit. There are some studies showing ginger to be effective at reducing painful symptoms of osteoarthritis, especially osteoarthritis of the knee. I like to add some nice chunks of ginger to my morning juice or smoothie daily. And if you need to get a relief from a sore throat, ginger shot delivers the effect very fast - just pass 1lemon, 1/2 apple, 5cm chunk of ginger and handful of parsley through your juicer and drink straight away! https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1616772247452-RVVTTNKT4HTGTPYWJAHG/kimzy-nanney-cuNHegX1GaI-unsplash.jpg Blog - 5 NATURAL SUPPLEMENTS FOR PAIN RELIEF INSTEAD OF PAINKILLERS. - SPIRULINA MANGO SMOOTHIE 1 mango 1 frozen banana juice of 1 lime handful of spinach 1 tsp spirulina powder coconut milk BLEND TILL CREAMY & ENJOY! https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1616773011208-NXBSY5OQGI6ZNQLUQAQV/brett-jordan-pDFJp1u0prE-unsplash.jpg Blog - 5 NATURAL SUPPLEMENTS FOR PAIN RELIEF INSTEAD OF PAINKILLERS. - Pain is something we all try to avoid and run away from it. We want to solve it as fast as possible, doesn´t matter if it is just an insignificant small injury that will disappear after a few hours or days or if it is something ongoing with an unclear root. We always have the same urge - get rid of it. This is one of the reasons why pharmaceuticals make fortune on painkillers. But here is the thing. Everyone knows, they are bad for us and yet many people keep justifying their use of them. https://www.wedeliverwellbeing.com/blog/objections-ruining-your-life monthly 0.5 2021-03-20 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1616228251511-D7BTW9RQPAJ7CXEEQFSL/cam-adams-imBSxksI7DA-unsplash.jpg Blog - 3 COMMON OBJECTIONS THAT ARE RUINING YOUR LIFE. - I see people who struggle with pain on a daily basis. Most of my clients know me as a massage therapist and many contact me when they are already in pain, which is not an ideal situation.‍♀️ Massage works best as a preventative treatment and when there is already a strain or an injury because of neglecting the problem, it takes several sessions to bring it back to normal. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1616246486956-07XZKAQKZSX3AEMIW1YS/invest-in-health.jpeg Blog - 3 COMMON OBJECTIONS THAT ARE RUINING YOUR LIFE. - 1️⃣ Healthy lifestyle is expensive - I can´t afford it. What is truly expensive is living in pain and getting surgeries. But unfortunately people are willing to pay anything when they get too far. So rather than saying that a healthy lifestyle is expensive, we should start to focus on the priorities and ask some questions. What is it that you want to be doing in 10 or 20 years from now? How do you want to feel at the age of 70, 80 or more? If the dream vision of your future is spending the days in bed and in pain, then go ahead and continue investing in whatever that delivers the result. Most people would get a new TV screen within a few days after the old one broke, but would hesitate to book a regular massage session or get organic groceries. https://www.wedeliverwellbeing.com/blog/what-to-eat-in-march monthly 0.5 2021-03-06 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1615050821819-NH4UHMGGAE55N76KRMTH/IG+TEMPLATES+%40wellbeingzuzana.001.jpeg Blog - HELLO SPRING! SPINACH, STRAWBERRIES & SUNSHINE. (Meal Plan For March Inside) - What to eat in March when you live in the northern hemisphere? Citruses are still in main season and strawberries are starting in the south. But be careful - strawberries are one of the dirtiest fruit because pests love them and therefore they are often heavily sprayed and modified. Make sure you get them organic or rather skip them. All the greens are fully on, but spinach is in the same category of dirty foods as strawberries, so make sure you get organic. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1615051080110-XU596HB3YK2Q8CVBMCPT/spring-salad.jpg Blog - HELLO SPRING! SPINACH, STRAWBERRIES & SUNSHINE. (Meal Plan For March Inside) - And here are more of my tasty March favorites: CHILLI SIN CARNE MULTI PURPOSE BROCCOLI DIP CITRUS BLISS GOLDEN CAULIFLOWER BITES VEGAN ALMOND & STRAWBERRY CAKE https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1615050498114-SFIFL4NSMQI5RDNRDA1C/spring.jpg Blog - HELLO SPRING! SPINACH, STRAWBERRIES & SUNSHINE. (Meal Plan For March Inside) - March can be anything - beautiful, warmer, rainy, windy, cold, and definitely challenging for the body, because the transition from winter to spring is just the hardest. It feels like the winter is too long and even if the mornings have more light, the change of time pushes the light back again and leaves us with a week or two of jetlag. https://www.wedeliverwellbeing.com/blog/build-consistency-with-evening-routine monthly 0.5 2021-02-26 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1614331444559-971AS3S5TB250QJ4Y4SY/morning-journaling.jpg Blog - IMPROVE YOUR CONSISTENCY WITH A STRATEGIC EVENING ROUTINE. - Start by answering these questions and then comment below how your evening routine is going to look like. What is the 1 thing I need to improve in my life? What actions need to be taken in order to achieve the desirable results? What are some of the obstacles and friction that needs to be eliminated? What are the steps to get ready for my next morning? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1614330893655-59DZCKCFIW1NMBQVCEMG/morning-routine.jpg Blog - IMPROVE YOUR CONSISTENCY WITH A STRATEGIC EVENING ROUTINE. - I’m obsessed with morning routines. I have many goals and dreams and I know that my time is limited to work on them. That is why I’m always curious and trying new ways to improve my health, performance, productivity and focus. And I know that one of the most important parts of the puzzle is how I start my day. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1614331161340-V0J91Z6HSNR1DL3I1ZY5/morning-run.jpg Blog - IMPROVE YOUR CONSISTENCY WITH A STRATEGIC EVENING ROUTINE. - When it comes to the morning routine, getting up earlier to spend some me-time (no matter what it means to you), it has to be easy and obvious. So when I decided to go for a run in the morning, I got everything ready the night before. If I would need to search for my running clothes, headphones and trainers it would create friction and stress, reducing the time and eventually giving up. When I know I want to start my day with a fresh green juice, I need to have my kitchen clean and all the ingredients ready when I wake up, otherwise it would be overwhelming, time consuming and I would give up. Do you see the pattern? https://www.wedeliverwellbeing.com/blog/treat-your-feet-in-3-steps monthly 0.5 2021-02-19 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1613739390856-MA940PGITM342HPBMW8U/shashi-ch-W9PWT_FzGiU-unsplash.jpg Blog - A REAL TREAT FOR YOUR FEET, THAT MIGHT FIX YOUR KNEE AND HIP PAIN. - In Bowspring method, the legs are referred to as roots. Roots are one of the 5 sub-systems of the body and include the feet, legs and hips. Their main function is to propulsive power to the core of the body, to carry you to the places. But they also provide the quality of grounding, which is basically a discharge of the excess of electro-magnetic energy in the body through the legs down to the toes and soles of the feet, which calms down the nervous system. I bet not many people think about this function of their legs, but I would say especially nowadays when we live surrounded by electro-magnetic fields I guess it´s pretty important. But this natural energetic discharge only works with balanced alignment that needs to be recovered. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1613738563727-O87TGI8JCROLV6I3SHA8/baby-feet.jpg Blog - A REAL TREAT FOR YOUR FEET, THAT MIGHT FIX YOUR KNEE AND HIP PAIN. - The truth is that as soon as we start to take the first steps, we usually don´t pay much attention to the feet and legs. What is also interesting is that we are molded into a general pattern of walking at a very early stage, while we are using the body intuitively. Just observe babies trying to take those first steps - they keep the weight on the front foot, usually with the heels up, knees slightly bent and glutes doing their job. https://www.wedeliverwellbeing.com/blog/what-to-eat-in-february monthly 0.5 2021-02-19 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1613160971621-ZRLYD6DOPW5EXBC79GN0/seasonal-vegetables.jpg Blog - WHY EATING ACCORDING THE SEASON IS GREAT FOR YOU. (Meal Plan For February Inside) - Humans were designed as a part of nature, to live in harmony with it and mutually benefit, enrich and complement. During thousands of years humans were consuming what was available and were using food as medicine, because it certainly has that power. Of course they were struggling with all kinds of diseases and bacteria we don´t have to deal with nowadays because of science, but they´ve been using natural resources more effectively than we do now. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1613161194777-9TZ172COFTG6R7HH6P6G/noble-brahma-iAhFo9bKXuE-unsplash.jpg Blog - WHY EATING ACCORDING THE SEASON IS GREAT FOR YOU. (Meal Plan For February Inside) - CABBAGE & FRIENDS. All kinds of them - chinese cabbage, sauerkraut cabbage, bok choy. They are rich in Vit C, antioxidants and potent phytochemicals known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.Cabbage is an excellent source of vitamin-K that has the potential role in bone metabolism through promoting osteoblastic activity. Sufficient amounts of vitamin-K in the diet contribute immensely to your bone health. Also, vitamin-K also has established a role in the cure of Alzheimer's disease patients by limiting neuronal damage in their brain. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1613164085416-VRK8Y3UNDDRLV4VZ27DP/parsnip-sweet-potato-soup.jpg Blog - WHY EATING ACCORDING THE SEASON IS GREAT FOR YOU. (Meal Plan For February Inside) - And here are more of my tasty February favorites: COLESLAW AYURVEDA STYLE SALAD CREAMY KALE PASTA BEAN DIP WITH SWEET LEEKS - this can be your next favorite snack or party food! https://www.wedeliverwellbeing.com/blog/reasons-to-stop-consuming-dairy monthly 0.5 2021-02-05 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1612365241118-XFPBT0XEJ1CBCI6QRIZL/dairy.jpg Blog - SUFFERING FROM PAIN BUT STILL CONSUMING DAIRY? - As a wellness professional who helps people with pain I often get flooded with questions about what to do to get rid of it. Some people understand that chronic pain is a symptom and in most cases as a result of lifestyle choices, but some expect a quick and easy fix that in my opinion doesn´t exist. Of course you can take a painkiller, but those have side effects and are just killing the symptoms, which is quite an insult of the body´s intelligence. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1612365426679-KEF8S0GU60GY5ZB1PVM5/cows.jpg Blog - SUFFERING FROM PAIN BUT STILL CONSUMING DAIRY? - Do you know where the dairy propaganda started? During World War II, the milk production had to be boosted in order to make processed dairy products to send to soldiers overseas. But farmers weren’t producing enough to meet this demand because they weren’t getting paid enough. So the government decided, "Great, we’ll create demand for milk by giving milk to our kids, and that way we’ll have a demand for the fluid milk and we can make the processed products we need for soldiers." https://www.wedeliverwellbeing.com/blog/3-steps-before-morning-routine monthly 0.5 2021-02-03 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1611345627896-C0BLMVTSIUL88KTX003X/morning.jpg Blog - 3 STEPS TO TAKE BEFORE DESIGNING YOUR MORNING ROUTINE. - Do you have a morning routine? Or are you trying to stick to one but feeling on and off and not sure if it makes sense or it´s just a waste of time? Whenever I ask people what their biggest struggle is with healthy habits and routines, most of them say it´s the consistency. And if it's your case too, you might find this post helpful. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1611345873928-353UFJDDHK09NJ76PJYD/morning-walk.jpg Blog - 3 STEPS TO TAKE BEFORE DESIGNING YOUR MORNING ROUTINE. - 2️⃣ WHO DO YOU NEED TO BECOME? Now that you are clear about what you want to achieve, the next question to answer is - Who do I need to become in order to achieve my goal? This is important, because our life is basically a sum of our daily habits and automated actions. If you are in a place you want to leave or change, you need to change your identity. But hey, I´m not talking about faking and pretending you are someone else. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1611346312327-LP6TPJR148O9BNYWMRQ8/gong-meditation.jpg Blog - 3 STEPS TO TAKE BEFORE DESIGNING YOUR MORNING ROUTINE. - Small changes in context can lead to large changes in behavior over time. (James Clear) Now, before you jump into the creation of your morning routine, hold on a minute… I have a FREE Morning Routine Workbook for you that might be helpful in the process. Because another important element of a morning routine is that it needs to be personalized - tailor made according to your unique body, your special needs and goals. If you just copy someone else's routine, the chances you won't stick to it are very high. https://www.wedeliverwellbeing.com/blog/mindset-for-pain-relief monthly 0.5 2021-01-22 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1610132050880-06UHEIH7HIXG1TYVBPFA/mindset.jpg Blog - ARE YOU HOLDING YOURSELF BACK FROM PAIN RELIEF? - I believe we can all agree on the fact that the human body is a very complex machine and each of us is unique. There is no other YOU on this planet. Trillions of cells constantly reproducing and interacting with each other while being affected by our lifestyle, environment and beliefs. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1610132525836-LKXP7CX1SKXJCZRH5SK8/surfer.jpg Blog - ARE YOU HOLDING YOURSELF BACK FROM PAIN RELIEF? - 1️⃣ When we reach a certain age it is normal to live with pain. When you believe this is true, there is no way you can live a pain free life. It´s definitely true that from the age of 40 the cell reproduction starts to significantly slow down and therefore the recovery of the tissues is much slower as well as the metabolism. It is important to know these facts and adjust the lifestyle accordingly. If we try to keep the same lifestyle as when we were 20+, it cannot end up well. I´ve seen many people trying to push through the workout like they did 20 or 30 years ago and being disappointed about the results. What's even worse is that usually they end up with injuries. Having some knowledge about the aging process, respecting it and adjusting the lifestyle can open the doors to a pain free life. Holistic approach is the one that works best, including daily exercise, mainly focused on mobility to stimulate the lubrication of the joints and keeping the maximum range of motion, some weight training to avoid the lean mass from disappearing and anti-inflammatory diet with plant diversity for great gut health to keep the immune system strong. But also giving yourself the permission to abandon any limiting beliefs regarding your age and just let them go. I bet these limiting beliefs are not even yours, they were just passed on to you and it is much easier to accept them than trying to prove otherwise. But there are living examples of people who refused to accept any limiting belief and run marathons and lift weights at the age of 80 and more! https://www.wedeliverwellbeing.com/blog/reasons-for-new-years-juice-detox monthly 0.5 2021-01-08 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1609510646970-IAYDLWRISAZ6MSXQAZJ5/green-juice.jpg Blog - 4 REASONS WHY A DIGESTIVE BREAK IS THE BEST WAY TO START A NEW YEAR. - 1️⃣ Digestive break based on juicing gives you all the nutrients your body needs for a few days, but as there is no need to break and digest the food, they just go straight to your bloodstream and cells. The energy you are saving goes to cellular housekeeping, getting rid of toxins naturally and tissue repair. 2️⃣ You will get the opportunity to observe your emotional eating patterns and get rid of them. With all the nutrients your body gets in green juices, there is only one type of hunger - emotional. With so much food available all the time, it became a tool for emotional comfort. When we feel sad - we grab a snack, when we feel depressed and angry - we grab a snack, when we want to celebrate - we gather and we eat and drink again. Noticing these tendencies and consciously trying to shift attention to something else is very transformative. Feeling angry and irritated? How about to try some breath work or meditation. Feeling sad? Stretch your upper body and observe the different postural impact on the state of your mind and emotions. Try to come up with comforting activities that don´t involve food - reading, art, movement. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1609509842958-GHDXYCAV06DJBVI3HLQA/happy-new-year.jpg Blog - 4 REASONS WHY A DIGESTIVE BREAK IS THE BEST WAY TO START A NEW YEAR. - Ok, so we´ve wrapped the 2020 finally and here we are facing a new 12 chapters. We all know what went wrong last year and that from a positive point of view we can say it was definitely transformational. And now after all we´ve learnt here is the opportunity to get ready. Even if we don´t know what can happen in the future and we are clearly not in control of the things that can happen around us, we are in control of how we respond. https://www.wedeliverwellbeing.com/blog/plan-for-a-guilt-free-holidays monthly 0.5 2021-01-01 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1608307578825-XTRW4XPU6A0GFL538Y2V/christmas-food.jpg Blog - DOES HOLIDAY MODE MAKE YOU FEEL GUILTY? Here is what to do while enjoying it all… - With the Holiday season approaching fast I can see supermarkets fuller than usual and shopping carts fuller than the rest of the year. This year was strange, we can all agree on that and in many families Christmas will be different too as people cannot freely travel. So as I was watching people loading their carts I thought maybe food is the only comfort for many at the moment. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1608307976558-IICOPBMN6E0QOL0VB9LS/christmas-food.jpg Blog - DOES HOLIDAY MODE MAKE YOU FEEL GUILTY? Here is what to do while enjoying it all… - 4️⃣ Get a good rest and quality sleep. Make it a priority, because some important housekeeping has to be done in your body. If you struggle with sleep, take a hot bath with epsom salt, switch off electronic devices in your bedroom and stop eating at least 1 hour before you go to bed. 5️⃣ Enjoy without guilt! The mind can be a very powerful tool, but also a nasty enemy. Don´t torture yourself feeling guilty for every piece of cake and glass of wine. There is nothing wrong with them unless it doesn´t become a daily routine. As far as we can look back in human history, there were moments for feasts and celebrations and then moments for fasting and routine and that´s balance. And balance is what we all need… https://www.wedeliverwellbeing.com/blog/get-rid-of-neck-strain monthly 0.5 2020-12-18 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1607111894480-MGSJVGRETBR79UG08F5L/pain-relief.jpg Blog - HOW TO GET RID OF A NECK STRAIN WITHIN 3 DAYS. - Now, this approach is valid for acute muscular strain or tension. You cannot expect the same results if you suffer from chronic pain, because it is usually a result of long term lifestyle decisions and can be repaired holistically through lifestyle changes. But the 3 basic steps are common in both situations. You need to accept the pain as a temporary visitor, not denying it or pretending it doesn’t exist. You need to let pain teach you - being curious about the positions where it hurts and those where it doesn’t, find out what works better - cold or heat, adjust your nutrition packed with anti-inflammatory foods and figure out the best healing ways to rest. You must NOT let the pain stay with you for a lifetime - you need to commit to some serious self care based on anti-inflammatory lifestyle. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1607111187516-IK59YWC56GU0KVG96Q37/pain.jpg Blog - HOW TO GET RID OF A NECK STRAIN WITHIN 3 DAYS. - It was a very busy week. Too many sessions… definitely more than I should have done. I was trying to avoid tightness with stretching, was eating really clean and all done upfront with my meal prep. My Friday's morning 1on1 session went great and I felt I was ready to wrap up the week with energy. Then I got into my car and it just happened. As I was sitting there I realized a huge tension kind of spasm on both sides of my trapezius running down from my head, through the neck and shoulders and in between my shoulder blades. I couldn't move my head properly and it was hurting in my jaw and in my ears. https://www.wedeliverwellbeing.com/blog/potato-based-healthy-menu monthly 0.5 2020-11-20 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1605888995659-CCIOG9RFL7HQFTL3X8B0/roasted-taro-chips.jpg Blog - ARE POTATOES GOOD FOR YOU? MEAL PLAN WITH POTATOES AND FRIENDS. - More delicious potato ideas… VEGAN SHEPHERD´S PIE CRISPY ROASTED TARO CHIPS with VEGAN CHEESE SAUCE LENTIL WALNUT SWEET POTATO FEAST with CILANTRO SAUCE SWEET POTATO + WHATEVER SALAD https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1605887668301-N54TTXMX3TFJBTQ7I4G9/potato-varieties.jpg Blog - ARE POTATOES GOOD FOR YOU? MEAL PLAN WITH POTATOES AND FRIENDS. - A medium 5.3 oz skin on potato has : 27 mg of vitamin C per serving, which is 30% of the daily value. Potatoes are considered to be an excellent source of this antioxidant. Vitamin C aids in collagen production—a major component of muscle tissue— and supports iron absorption. 620 mg of potassium per serving, which is 15% of the daily value and more than a medium-sized banana (422 mg per serving). Potassium is an electrolyte essential for muscle functioning. Potassium is lost in sweat, so it needs to be replenished for optimal performance. 0.2 mg of vitamin B6 per serving, which is 10% of the daily value and considered to be a good source. Vitamin B6 plays important roles in carbohydrate and protein metabolism. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1605887786702-UQ8XJBQUUASVG5OYK9MG/potato-salad.jpg Blog - ARE POTATOES GOOD FOR YOU? MEAL PLAN WITH POTATOES AND FRIENDS. - If you have ever been wondering if white potatoes are good for you, you´re not alone.. ‍♀️ They might not be such a fashion as avocado and they are not as pretty as raspberries… On top of that, there are so many different opinions about potatoes in terms of health. Many people think that potatoes contain too many carbs and therefore are making them fat. Others seem to be confused about starch offering any benefit to the body. https://www.wedeliverwellbeing.com/blog/foundation-for-stress-relief monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1605301466781-DOQ4TVU1QLF46XR34TBL/how-to-cope-with-stress.jpg Blog - HOW TO CREATE A STRATEGIC PLAN FOR STRESS RELIEF. (Meditation and breathing won’t stick without this foundation) - I believe in good strategies that can fix the root of a problem instead of avoiding the problem and escaping to a bubble bath. We need to set up a foundation for those tools such as meditation or breath work, because without it, it won´t stick. Stress relief is a process of individual investigation followed by actionable steps taken on a daily basis. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1605301095272-DC4VVB17M5NZFG722ZQO/how-to-cope-with-stress.jpg Blog - HOW TO CREATE A STRATEGIC PLAN FOR STRESS RELIEF. (Meditation and breathing won’t stick without this foundation) - You might look like a wellness ninja and eat only organic homemade food and have a daily balanced workout. But if you feel stressed on a daily basis or quite often, you might be in a similar danger than those living on processed food in front of a screen. You might have heard of stress being a killer and that´s right - it messes up all the systems in the body, leads to nasty autoimmune diseases, weakens the immune system and creates a constant state of inflammation. https://www.wedeliverwellbeing.com/blog/posture-for-back-pain-relief monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1604687379343-1SK1D8FKPEL3UFI492Z7/back-pain-relief.jpg Blog - HOW TO FIX YOUR POSTURE FOR BACK PAIN RELIEF. The most common myth about healthy posture is actually hurting your back. - Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. The tissue does more than provide internal structure; fascia has nerves that make it almost as sensitive as skin. When stressed, it tightens up. This is why when we have a different posture when being sad, stressed and depressed as opposed to when we feel happy and confident. Most of the time, it happens unconsciously without being aware of it. But here is the thing… What happens if we consciously change our postural pattern? Does it work the other way round and does it create a change of mood? I can only tell you that it works, but I also need to invite you to try it out. And as you can see that just pulling the shoulders back and down doesn´t make the trick, you can probably guess that it´s a bit more complicated. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1604686711393-Z6Y64A766IQSNUI27VHH/back-pain-neck-pain.jpg Blog - HOW TO FIX YOUR POSTURE FOR BACK PAIN RELIEF. The most common myth about healthy posture is actually hurting your back. - There is something interesting going on when it comes to the idea of correct posture. I call it the “copy and paste approach“ without questioning why. Let me explain… When you look up “correct posture and how to get rid of back pain“ online, you´ll find hundreds or maybe thousands of articles and videos about how pulling the shoulders back and down will open your chest and pushing the tailbone in will alleviate your low back and this is supposed to be the healthy posture. But pulling the shoulders down and pushing the tailbone in is against the natural shape of the spine that is supposed to work as a spring that softens the impact on the joints during movement.‍♀️ https://www.wedeliverwellbeing.com/blog/mobility-for-aging monthly 0.5 2020-11-06 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1602929181650-3X6V32HKNH97DY58NX2C/Vitality.jpeg Blog - MOBILITY FOR GRACEFUL AGING. - So here we go again.. With the end of October approaching, the temperatures in the northern hemisphere going down, adding more and more rainy days. If you are over 40+ years old, the chances are that the pains and aches are becoming more frequent than during summer quite high. They even say that if you are over 40 and nothing hurts when you wake up in the morning, you are probably dead.. But does it have to be like this? https://www.wedeliverwellbeing.com/blog/pumpkin-based-easy-menu monthly 0.5 2020-11-20 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601667589139-92QIO6AP5QW4HYCMLSSI/pumpkin-autumn.jpg Blog - GET COZY WITH THIS FULL PUMPKIN BASED MENU. WEEKLY MEAL PLAN IDEAS #9. - Butternut squash(a type of pumpkin), is the most common among winter squash vegetables. It contains many vital polyphenolic antioxidants and vitamins. It´s very low in calories; 100 g provides just 45 calories and contains no saturated fats or cholesterol; however, is a rich source of dietary fiber and phytonutrients. Squash is one of the common vegetables that are often recommended by dieticians in the cholesterol controlling and weight reduction programs. So in spite of the sweet taste, you´re gonna lose weight, how cool is that? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601667144342-NXWA5KOSYOKW5QGXW1QB/pumpkin-fall-mood.jpg Blog - GET COZY WITH THIS FULL PUMPKIN BASED MENU. WEEKLY MEAL PLAN IDEAS #9. - Anyone else already in the mood of blankets, herbal teas, candles and pumpkin soups? ‍♀️ Well, I'm definitely in! Even if living in southern Spain doesn´t really feel like we experience a proper fall and winter, the nights are cooler, the light and sunsets are gorgeous and a few rainy days feel just like a bliss. You can probably see how much I love autumn. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601668450015-6PJBFIFQ64LTI6RWA2FK/IMG_2570.jpg Blog - GET COZY WITH THIS FULL PUMPKIN BASED MENU. WEEKLY MEAL PLAN IDEAS #9. - More delicious pumpkin ideas… PUMPKIN SPICE SMOOTHIE SQUASH AND VEG PISTO FEIJOADA WITH OKRA - every time I find okra on the local market, I just grab it for this dish. It´s very soothing for a cold day or just anytime - a perfect combination of Oriental flavors and works very well for big batch cooking and freezing. https://www.wedeliverwellbeing.com/blog/easy-homemade-spices-mixes monthly 0.5 2020-09-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601059594385-L1RWPEQXZBOE1C83Z06B/the-best-baked-fries.jpg Blog - HOMEMADE SPICE MIXES YOU WILL USE ALL THE TIME. WEEKLY MEAL PLAN IDEAS #8. - Once your pantry is full of whole spices, a whole new world of taste will unfold in front of you. With a good spices variety you can upgrade basic meals such as porridge, barley or roast potatoes to the next level. FRAGRANT PORRIDGE FRAGRANT BARLEY THE BEST BAKED “FRIES“ https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601058729200-VVTSHNVACHWV35EIJKJX/spice-market-egypt.jpg Blog - HOMEMADE SPICE MIXES YOU WILL USE ALL THE TIME. WEEKLY MEAL PLAN IDEAS #8. - And here's my point.. you need to create your mixes from the basic ingredients for the best taste and all the healthy benefits. The best thing is to buy the whole version of spices - instead of ground cumin, get the whole seeds etc.. The seeds are naturally designed to preserve for a long time until they find a piece of soil so they can grow into a plant. But the moment you grind them, they become vulnerable against mold and bacteria, so they are usually chemically treated. Another disadvantage of grind versions of spices is that they lose their taste very quickly. So, if you have some cumin powder sitting in your kitchen for a couple of years, the best place for it is the bin. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601059077353-YES9A1WK13ZJE82770LW/homemade-spice-mix.jpeg Blog - HOMEMADE SPICE MIXES YOU WILL USE ALL THE TIME. WEEKLY MEAL PLAN IDEAS #8. - Have a look at my 3 favorite spice mixes I use all the time. When the recipe says Curry powder, I add my Korma Powder and it´s way more delicious. When a recipe says some other mix you´d need to buy, just google the ingredients and create it on your own within 3 min. Just throw all the whole ingredients in a coffee grinder and give it a good stir. Then store in a glass container for a few months. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1601058318055-4NMTZW6RJX8TF2GB4FTO/cozy-fall-mood.jpg Blog - HOMEMADE SPICE MIXES YOU WILL USE ALL THE TIME. WEEKLY MEAL PLAN IDEAS #8. - Now that we have officially entered the fall season, I bet you feel the urge to cozy up your meals a bit, right? Hot tea replaces the iced versions of tea and coffee and soups replace summer salads. Stews and curries will be on the menu more often and therefore you need to get ready for your best curry season yet. I´m on a mission to upgrade your cooking toward the healthiest version possible while being so delicious, that you´ll never opt for a delivery again.. Now you might be thinking… no way I can beat the curry from that Indian place nearby… well, you might be surprised. https://www.wedeliverwellbeing.com/blog/ditch-processed-food-with-this monthly 0.5 2020-09-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1600454471684-5U3S2ED2CGAZDBKJG06D/Supergreen-salad.JPG Blog - WANT TO DITCH THE PROCESSED FOOD FOR GOOD? TRY THIS.. WEEKLY MEAL PLAN IDEAS #7. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1600453902014-82TKQQ7OM6XAR4QCFU7J/fresh-herbs.jpg Blog - WANT TO DITCH THE PROCESSED FOOD FOR GOOD? TRY THIS.. WEEKLY MEAL PLAN IDEAS #7. - Have you ever thought about what it is that makes you want to eat processed food again and again? Why is it so difficult to transition toward healthy choices? Well, first of all, thousands of scientists made a really “good“ job by observing the dependence on certain chemicals, additives, salt and sugar and food companies didn't hesitate to add them in all the snacks, drinks and pre-cooked meals to make you buy more of it. ‍♀️ The taste of those meals is always exaggerated, which makes you dislike normal natural and homemade meals. https://www.wedeliverwellbeing.com/blog/plant-based-homemade-fast-food monthly 0.5 2020-09-18 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1599853239362-HFLDEJ5LJMOQI0S99LDR/pea-falafels.jpg Blog - PLANT BASED HOMEMADE FAST FOOD. WEEKLY MEAL PLAN IDEAS #6. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1599853126959-SB0KL3Y4Y1ZNGWXI0R4F/one-pot-pasta.jpg Blog - PLANT BASED HOMEMADE FAST FOOD. WEEKLY MEAL PLAN IDEAS #6. - I was living on fast food lately… Now, you probably think.. What!?? So let me explain… I´m not talking about the kind of fast food people usually imagine. Because no, I don´t eat burgers, chips, kebabs or any food delivery either. By this time you might know my preferences… they are always plant based, preferably organic and locally grown or at least the best quality food I can get. https://www.wedeliverwellbeing.com/blog/uplevel-your-meals-with-vegan-broth monthly 0.5 2020-09-04 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1599247456077-D9SHF8POFJOS9CL26XH5/IMG_2344.jpg Blog - UPLEVEL YOUR MEALS WITH THIS VEGAN BROTH. WEEKLY MEAL PLAN IDEAS #5. - Biome Broth just shifted my meals to a whole different level and that is why it is the Highlight of this Weekly Meal Prep. You know I´m all about effective time savers and this is why once in 2 weeks I make a big batch of Biome Broth, then store half of it in glass jars and freeze another half. Don´t let those 6 hours of cooking time distract you from the fact that you just throw everything in a big pot and once it simmers you can live your life and do other things as it´s cooking on its own... This broth tames inflammation, nourishes your gut and packs some stellar antioxidants. You can warm up a cup of it, add a spoon of miso paste and chopped scallions to cozy up a rainy day… https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1599246948325-J7YWVCKJ2R34WQCBIXT0/IMG_1993.jpg Blog - UPLEVEL YOUR MEALS WITH THIS VEGAN BROTH. WEEKLY MEAL PLAN IDEAS #5. - I don't know about you, but for me this September feels like a bliss. It was always my favorite month ( + October too) and it´s also because of the fact that this is the best time of the year in terms of weather here on Costa del Sol - not too hot and noisy, just lovely warm and quiet. And the light is spectacular!!✨ What´s even better this year is that after 6 months kids are back in school and we are going back to some kind of “normal“ routine again. Just loving it!! https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1599248360885-5LIO8K0LOFPKUKZ18400/Mushroom+Risotto.JPG Blog - UPLEVEL YOUR MEALS WITH THIS VEGAN BROTH. WEEKLY MEAL PLAN IDEAS #5. https://www.wedeliverwellbeing.com/blog/quick-and-easy-legume-meals monthly 0.5 2020-09-04 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1598538727711-C5D3F7ZI7HXRR48GHAJR/Squash+Dahl.jpg Blog - QUICK AND EASY LEGUME MEALS. WEEKLY MEAL PLAN IDEAS #4. - The weirdest summer is almost over, can you believe it? I hope you´ve had fun and caught some sun despite the circumstances, limitations, lock downs and quarantines. It wasn´t an easy situation to navigate and it doesn't look like some kind of “normal“ is coming back any time soon.. The only thing we can do is to stay focused on the next step while taking care of our wellbeing. Many schools will open again next week and we will get back to the routine after more than a half year. How does that sound? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1598540289171-EHW8CUUUUTWNNMUXO1K8/Mexican+Party+Plate.JPG Blog - QUICK AND EASY LEGUME MEALS. WEEKLY MEAL PLAN IDEAS #4. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1598539321477-G1O7JEUIFGDXRPMHYJQ6/Lentil+Tacos+Filling.jpg Blog - QUICK AND EASY LEGUME MEALS. WEEKLY MEAL PLAN IDEAS #4. - Legumes are among the healthiest foods on the planet offering prebiotic fiber and resistant starches for a healthy microbiome. There are plenty of scientific studies that support legumes. In one of them the researchers were comparing 2 groups of people eating the same amount of calories , but one group menu was packed with legumes and the other one was legume-free. What they observed in the legume group was amazing - the C-reactive protein, a marker for inflammation, dropped by 40%, blood pressure and cholesterol dropped and people in the legume group lost more weight than the other group with the same calories. So, yeah a great shape is not only about calories, it is about what you eat… And here is a bonus. Did you know that when you combine legumes with whole grains you create a complete protein package, ramp up the fiber and get your protein from a low-calorie, high nutrient plant source? Remember, that people who get their protein from plants, live longer… https://www.wedeliverwellbeing.com/blog/weekly-meal-plan-3 monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1598081743437-U6MJF1DADAKMCJPSI2KW/Vegan+polenta+ragu.JPG Blog - WEEKLY MEAL PLAN IDEAS #3. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1598078855622-LHDKF6P2U208I1MFH2RY/Morning+Chia+Pudding.jpg Blog - WEEKLY MEAL PLAN IDEAS #3. - Today, I´m starting with a confession. I´ve started my week without a meal prep… And I'll tell you something… I will never let it happen again… ever. It was because I took a break and we´ve spent a week traveling through Portugal. It was a well needed break after all that lockdown stress and tension and we´ve had a great time. But we came back on Sunday evening, and I had a week in front of me with a calendar full of sessions. No meal prep and no grocery shopping done… So I´ve ended up chasing for the supplies in between the sessions and cooking full meals 2-3 times a day. https://www.wedeliverwellbeing.com/blog/quick-and-easy-tomato-meal-prep monthly 0.5 2020-10-17 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1597357467163-JME8Y4HVPS8OWXRSD8J9/Adjustments.jpeg Blog - QUICK AND EASY TOMATO MEALS. WEEKLY MEAL PLAN IDEAS #2 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1597336278509-XSBRX22SJ4A8JAFIRYM6/Adjustments.jpeg Blog - QUICK AND EASY TOMATO MEALS. WEEKLY MEAL PLAN IDEAS #2 - Mid August.. can you believe that? Even during the strangest year ever, time seems to fly. But there is also so much goodness available at the moment, that will help us to strengthen the immune system and get ready for cooler months. https://www.wedeliverwellbeing.com/blog/quick-and-easy-millet-meal-prep monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1596640344347-WXDHM8T3UFCBZJG40YPC/Berry+Brownies.jpeg Blog - QUICK AND EASY MILLET MEALS. WEEKLY MEAL PLAN IDEAS #1. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1596640056891-8KRDDVK9WT46KRU0HNLO/Millet+Patties.jpg Blog - QUICK AND EASY MILLET MEALS. WEEKLY MEAL PLAN IDEAS #1. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1596638286663-ZRYDGJ07E30QQ1SOD13O/Weekly+Meal+Prep+%231.jpg Blog - QUICK AND EASY MILLET MEALS. WEEKLY MEAL PLAN IDEAS #1. - If you have been following my content for a while, you know that I´m all about healthy lifestyle for graceful aging, that is based on 3 pillars - MOVE, NOURISH and REST. Nutrition is one of my favorite topics, maybe because my digestion was complicated since I can remember and I had to figure out ways to enjoy a big variety of healthy foods that will keep me healthy and would be easily digestible. https://www.wedeliverwellbeing.com/blog/how-to-drink-more-water monthly 0.5 2020-06-01 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1590838563696-0XXD1ST8ST04ART4160N/strategies-to-drink-more-water.jpg Blog - 3 Simple Strategies That Will Make You Drink More Water - Every time I hear or read about those 8 glasses of water we SHOULD drink daily, I think to myself… oh again the same copy & paste approach.. But what does it even mean? What size is the glass? Is it the same for every person - male, female, pregnant? Is it the same for each season, region, climate? Of course not! ‍♀️ https://www.wedeliverwellbeing.com/blog/4-key-strategies-for-healthy-groceries-shopping monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587295119917-O5PX785L1PCFV6N0EW0T/healthy-groceries-list.jpg Blog - 4 Key Strategies For Healthy Grocery Shopping. - If you want to change your eating habits for good, you have to start with some healthy grocery shopping habits. It is impossible to change your eating habits whilst your fridge is full of food you´́ve been eating till now and hasn't brought you health. ‍♀️ https://www.wedeliverwellbeing.com/blog/how-i-became-a-runner-at-the-age-of-43 monthly 0.5 2020-04-10 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586366231931-2YSBYFDZABVHQTDBZTR7/how-i-became-a-runner-at-the-age-of-43 Blog - How I Became a 5k Runner At The Age Of 43. - If you think that running is bad for you after the age of 40, I hear you. I believed that too, until I started to use strategies that helped me to become a regular 5k runner at the age of 43. Over 30 years I was holding a limiting belief about myself - I thought, I could never be a runner. https://www.wedeliverwellbeing.com/blog/difference-between-juice-and-smoothie monthly 0.5 2020-04-08 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586282632215-M2WY61IYT2XI0AUPYVY5/difference-between-juice-and-smoothie Blog - Juice Or Smoothie? Here Is The Difference. - I love to see new juice bars popping up and more restaurants adding juice and smoothie menu. If you sometimes feel confused by this trend and find it difficult to choose a juice vs. smoothie, you are on the right place. So what is the difference between a juice and a smoothie? https://www.wedeliverwellbeing.com/blog/3-reasons-for-failing-in-a-routine monthly 0.5 2020-10-08 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586250330604-PLGGADGQS0CBSQIUF6WZ/form-w0YIvob3LlI-unsplash.jpg Blog - 3 Main Reasons Why You Might Fail To Keep Your Wellness Routine. - There are reasons for a wellness routine roller coaster.. So here we go again with the “back to the routine“ stuff - after every summer holidays, Christmas or even during COVID-19 lockup… I must admit I like to see people around me, my clients and friends so motivated to do the right stuff for their health. But it doesn’t seem to last. https://www.wedeliverwellbeing.com/blog/5-essential-components-of-a-successful-journaling-routine monthly 0.5 2020-04-09 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586180618431-8DD8ZA11QWFEGKFMURDZ/ava-sol-eUPiOhssg14-unsplash.jpg Blog - 5 Essential Components Of A Successful Journaling Routine. - You can see the progress, only if you measure it. Journaling is a great tool to do that and a very important piece in the creation of a new habit. If you have come to the point where you feel an urge to change your habits to become healthier, then these changes might be challenging sometimes and there will be moments when you ́ll feel you are not progressing or even failing. https://www.wedeliverwellbeing.com/blog/how-to-schedule-a-massage-for-the-best-results monthly 0.5 2020-04-08 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586178528769-HH8CVEQTG71MTDDYHC8G/IMG_2143.jpg Blog - How To Schedule A Massage Or A Spa Treatment For The Best Results. - Maybe you’ve already realized that if you want to get the best results of something important, it needs time management.. You always schedule an appointment when your car needs a service check, you plan an appointment at your hairdresser before an important event ( not after) and if you want to lose weight you don't have a dinner at 11pm with a bottle of wine. https://www.wedeliverwellbeing.com/blog/why-you-need-a-body-scrub-in-spring monthly 0.5 2020-04-11 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586173591832-0VYIMEPFKIGZBQRZJ31R/BLOG%2B-%2BScrub.jpg Blog - Why Body Scrub Is A Must-Have Treatment In Spring - It is that time of year again when a chilly and windy day is followed by a day that feels like summer. Usually after the winter I have serious sun cravings, so even if it is a bit windy or cold I just sneak out for a few minutes to soak my skin in those warm and energizing rays like a lizard. Today is another windy Sunday morning so I decided to take advantage and get ready. I cannot stop touching my skin as I´ve just done my full body scrub. I love that feeling - clean, glowy, new and baby soft. And it is the way to start the summer right. https://www.wedeliverwellbeing.com/blog/category/Rest monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/Move monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/Nourish monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/Wellness monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/Heal monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/Self+Care monthly 0.5 https://www.wedeliverwellbeing.com/blog/category/FOOD monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/mobility monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/start+with+running monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/stress+awareness monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/pain+free+life monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/morning+routine monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/grocery+strategies monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/weekly+meal+plan monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/journal monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/meal+prep monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/running+after+40 monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/track+your+progress monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/water+intake monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/healthy+food monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/massage+for+the+best+results monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/healthy+lifestyle monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/massage monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/nourish monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/body+scrub monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/spa+treatment monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/stress+relief monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/daily+routine monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/graceful+aging monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/drink+water monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/spa monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/healthy+groceries+list monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/running+plan monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/progress monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/healthy+food+shopping monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/stress+management monthly 0.5 https://www.wedeliverwellbeing.com/blog/tag/healthy+habits monthly 0.5 https://www.wedeliverwellbeing.com/home daily 1.0 2023-08-29 https://www.wedeliverwellbeing.com/services-overview daily 0.75 2023-09-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585050259517-YAH4BM8Q7PI61FVGYNNF/WEB+Services+-+BODY.jpeg Services Overview - Body Treatments. If you are in pain, stressed or tired, you don´t want to drive anywhere. Just sit back, relax and book your treat with some of the best therapists in Marbella area. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585050608982-XF0LYRCHGHEQUSQHLXO7/WEB+Services+-+FACE.jpeg Services Overview - Facial Treatments. Your skin deserves the best care and glow without having to leave your home and yet highly personalized according your uniqueness. We will bring BABOR beauty salon to your place. How does it sound? https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585054075093-AXN8ZW8TKXFTPN4ROIAN/nico-8IK1OrkMzMQ-unsplash.jpg Services Overview - Packs & Specials Some days require a special treat. Discover our collection of cool gifts for you - to practice loving self care or for someone important to you. https://www.wedeliverwellbeing.com/about daily 0.75 2023-09-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586080468636-ZI5KMIUFS7RDM6UEIKCA/web+ready+-+about+form.jpeg About - You want to feel great, vibrant, full of energy and we have the tools. You don’t want to waste your time in pain and with muscle tension and we can release it and teach you how to heal your posture. You can stay focused on your goals and we can help you to implement a bit of self-care to your busy life. We believe that healthy, loving self-care is an important foundation for a happy life. We save you time because we come to you, and we think that when you are in pain, stressed or just tired, you don’t want to drive anywhere. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586083497615-D49RZ29LOKRVSINTF91E/084A9551x.jpg About https://www.wedeliverwellbeing.com/body-treatments daily 0.75 2024-12-01 https://www.wedeliverwellbeing.com/facial-treatments daily 0.75 2024-12-01 https://www.wedeliverwellbeing.com/packs-specials daily 0.75 2023-09-25 https://www.wedeliverwellbeing.com/live-well-7-days daily 0.75 2020-04-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585507772057-VGLI4H43ZGVCG0YD6BWM/ryan-moreno-IcAtXrAZx8E-unsplash.jpg Live Well 7 Days - All you need is a plan of action. And I have a good one. Very practical, real and actionable. For the next 7 days (and if you want you can repeat it forever), I will guide you through a simple and actionable step by step plan to create your healthy habits. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585552257636-71BF9J56JC1JYYDFZURX/084A7048x.jpg Live Well 7 Days - WHY I MIGHT BE THE PERSON WHO CAN HELP YOU? My name is Zuzana and for the last 10 years I´ve been working in the wellness industry as a massage therapist, yoga and bowspring teacher, helping my clients to get rid of pain, gain more flexibility, integrity in the body and optimal wellbeing. As a single mother of two, after a difficult divorce that left me literally on the street with nothing, health became my top priority. I had to be fit and healthy to do my work and put some food on the table. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1585585502065-82SO59XUDCID9RV0LI2B/form-w0YIvob3LlI-unsplash.jpg Live Well 7 Days - With LIVE WELL 7 DAYS program, the lifestyle change cannot be easier. You have probably heard that things only can happen when they are scheduled. If your healthy lifestyle is only on your wish list, but you don´t put any effort, it will never happen. And honestly, the more you wait, the more time you will lose … and maybe some years from your life too.. https://www.wedeliverwellbeing.com/contact-us daily 0.75 2023-09-25 https://www.wedeliverwellbeing.com/about-zuzana daily 0.75 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586086232419-7QPLQ5N0R3Z5J25RAR4H/perfil-zuzi-3.jpg About ZUZANA - Hey there, I´m Zuzana If you are like me, you are passionate about healthy self-care. You are a health-seeker because you know that the body we received for this life is the machine that allows us to experience our temporary stay on this planet. If you are like me, you want to enjoy this experience to the fullest in a body full of energy and vitality, and you don’t want to waste your time in pain and disease. So if you are like me, taking into consideration that nobody knows with certainty if we will have more opportunities or not, you believe in prevention. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586097299391-89WCM466RRJO3QWSJLYH/web+bow+about.jpeg About ZUZANA -  From a dancer to Yoga Teacher to a Bowspringer. There are certainly some common patterns in my journey – posture, movement and evolution. Another quite important theme – walking away from anything that no longer serves me. While dancing as a teenager fixed my scoliosis and then Hatha yoga made me very flexible, my body wasn’t strong enough and I had muscular imbalances. https://www.wedeliverwellbeing.com/start-here daily 0.75 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586099795450-JR5BB4YV39MZB9B65B56/IMG_2374.jpg START HERE - Living in Marbella, Spain? If you need a massage, facial, yoga or any wellness service, there is no need to drive anywhere. Our home visit treatments provided by some of the best therapists in Marbella area with the highest standards are just a few clicks away. Sit back and relax, we are on our way… https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586100470878-073MZ8WN81ULPQO5OR96/web%2Bstart%2Bhere2.jpg START HERE - Living elsewhere? Our Online Wellness Programs will help you to take the first step toward a healthier version of you. They are carefully designed for busy working people, helping them to take small actionable daily steps that become healthy habits and will transition to a thriving lifestyle. https://www.wedeliverwellbeing.com/collaborations daily 0.75 2020-04-05 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586103805522-OIF6QWNKIQTTRSM7B0R0/mohamed-ajufaan-GFcWwwGNu_w-unsplash%25281%2529.jpg COLLABORATIONS - Hotels & Resorts. The world is changing too fast. What was working 2 or 3 years ago is very hard to predict nowadays. If you are in charge of a luxury hotel, resort or spa, we hear you. To predict the seasons ahead is one of the hardest tasks and to hire the right number of therapists even harder. Because there are months when you don´t have enough resources to cover the demand and there are months when there is nothing to do. It is very hard to find a sweet spot in between… So what if I told you you can have an access to some of the best freelance therapists in the area with 10+ years of experience in spa and massage therapy sector, speaking perfectly several languages and all covered with Responsabilidad Civil insurance? What if you can just book them online whenever you need while talking to your client? This can be your reality and a big stress relief if you decide us to be your backup team. https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1586103941868-E3M471TE4TH1SEWURPSI/dinuka-lankaloka-HKr5cn6S0q0-unsplash.jpg COLLABORATIONS - Boutique Hotels & Communities We know you want the best for your clients. But we also know, that you already have a lot on your plate. If you are in charge of a small hotel or a community with spa area you are already spending most of the time navigating between services, maintenance and all the requests coming from all sides. Your clients deserve the best service, but to hire an on site spa therapists and a manager is not a solution for an occasional massage request.. But we also know that such a request might create a lot of stress when you are trying to find a freelance therapist available and sometimes it takes hours to confirm a session if the client hasn´t changed plans yet... We totally feel you, because we help people like you. Imagine having a team of top spa professionals with 10+ years of experience in the sector, speaking multiple languages and you can book a session with them online while talking to your client… This is the reality of our collaborators. And much more… https://www.wedeliverwellbeing.com/terms-conditions daily 0.75 2020-04-05 https://www.wedeliverwellbeing.com/privacy-policy daily 0.75 2023-09-25 https://www.wedeliverwellbeing.com/live-well-30-days daily 0.75 2020-04-05 https://www.wedeliverwellbeing.com/lw7d-resources daily 0.75 2021-01-01 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587230908095-GDO9K2SAQ8F6ZG84XUEP/claudiu-hegedus-rqnWdCSk8MM-unsplash.jpg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587724112217-DIV379OLQ2GK8OQUFH1N/meal-plan-day6.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1609533208035-KBMEDSV6SCIIQAY12WBN/juice%26smoothie-shopping-list.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587724162951-PZB8B2YMB8IM81NX4EZ0/meal-plan-day7.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587231839529-ULMQCEMXTGVN02SOU6JG/grocery-shopping-in-Marbella.jpg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587724053344-PDPZDIKIWT3O5V130T0S/meal-plan-day5.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587231351275-POL3NG1H689MB9XZH2AF/micheile-henderson-3TgIneA4xjM-unsplash.jpg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587723741017-G24JR8RQ2Q6FEVSHSAOC/meal-plan-day1.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1592294915279-19ENCN6CVD0GSVM6RE0L/snacks.001.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587232093798-R3D4NU5L70MVE6YMY0KG/dane-wetton-zdLdgGbi9Ow-unsplash.jpg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1590942106320-M6P9MXBHMM021HOVSBFY/IG+TEMPLATES+%40wellbeingzuzana.001.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587723957746-K77P6ZCLMXY6SV1QBKR2/LIVE+WELL+RECIPES+ENTRY.002.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587724211113-ZIF6L6F9YM3W3TQTIQM5/treat-of-the-week.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587724003411-D3YC4XOKU0HIZLFHEE74/LIVE+WELL+RECIPES+ENTRY.003.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1590234117394-TJSPAJ85ANHHRAL33W4K/juice+cleanse.001.jpeg LW7D Resources https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587723886483-QGNMEG8TJ165DWNZ5Z04/meal-plan-day2.jpeg LW7D Resources https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-1 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587725082546-RQDET3212XB6FOBA7LO3/Live+Well+logo.jpg LW7D Meal Plan DAY 1 https://www.wedeliverwellbeing.com/lw7d-mela-plan-day-2 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587726713088-VECCPDK4MLNIKT6R4X6A/Live+Well+logo.jpg LW7D Meal Plan DAY 2 https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-3 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587727312052-OBVXLTQMMH5ERKPPW5HC/Live+Well+logo.jpg LW7D Meal Plan DAY 3 https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-4 daily 0.75 2020-04-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587728264816-101RHRXN4HN4AUJQMT23/Live+Well+logo.jpg LW7D Meal Plan DAY 4 https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-5 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587729268793-LGOOTCIQTN34KFRGVCLQ/Live+Well+logo.jpg LW7D Meal Plan DAY 5 https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-6 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587729942332-CLD69KAXI1EJW1PSE4FB/Live+Well+logo.jpg LW7D Meal Plan DAY 6 https://www.wedeliverwellbeing.com/lw7d-meal-plan-day-7 daily 0.75 2020-04-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587730448694-HCODFI1ZDIFWQ034700L/Live+Well+logo.jpg LW7D Meal Plan DAY 7 https://www.wedeliverwellbeing.com/lw7d-full-week-meal-plan daily 0.75 2020-04-25 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587807398213-Q6A0UFFDT6FV0YFJQCO8/Live+Well+logo.jpg LW7D Full Week Meal Plan https://www.wedeliverwellbeing.com/thank-you-page daily 0.75 2020-12-29 https://www.wedeliverwellbeing.com/masterclass daily 0.75 2021-04-15 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1617537737494-Q8QYXEK589TL3804PQSL/IMG_2377.jpg Masterclass - I´VE BEEN FIXING PEOPLES BACKS AND POSTURE SINCE MORE THAN A DECADE. Hey, if you are in pain, I know how you feel. I´ve been there… But as soon as I pulled myself from my addiction to painkillers, I made a decision of never going back there again. No, I wasn´t that healthy and fit as I am now in my 40ties and it took me several years of trying different diets, different exercises and tweaking my routines until I got where I am now. All this while raising my kids on my own and working full time. So I had to come up with strategies that were not time consuming and yet generate energy and cultivate wellbeing. I can´t wait to share these strategies with you, because I feel that everyone deserves the best wellbeing no matter the amount of business. If you want to make this year the one when you finally can say you have a healthy lifestyle in place and you feel at your best, join me and I´ll do everything possible to get you there. https://www.wedeliverwellbeing.com/online-programs-shop daily 0.75 2020-04-25 https://www.wedeliverwellbeing.com/online-programs-shop/online-wellness monthly 0.5 2020-10-13 https://www.wedeliverwellbeing.com/online-programs-shop/p/live-well-7-days-program-1 monthly 0.5 2020-10-08 https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819164081-AVD1A5ZKEL9GFKHEMAFM/Live+Well+7+logo+square.jpg LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819183559-Y9M13GLCD0C04FEJ3FNR/LIVE+WELL+RECIPES+ENTRY.008.jpeg LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819193193-ZNIZIRXVLN80RMGHJZ7W/Open+BOWSPRING+WITH+FOCUS+ON+THE+LEGS.png LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819214069-OYUCONLOYWJE5ZX9U8S6/IMG_0940.jpeg LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819220568-UDJGFFIXZNTXT5ZT022E/LIVE+WELL+RECIPES+ENTRY.005.jpeg LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM https://images.squarespace-cdn.com/content/v1/5e79d7a1c7e3c167c31620f4/1587819222631-CB8HKAJ9WF7S2F4Y4CTX/Open+SHORT+YOGA+FLOW.png LIVE WELL SHOP - LIVE WELL 7 DAYS PROGRAM