Melissa's Tip of the Week is designed to help you and your family live happier, healthier lives. View this email in your browser

Remember when your mom said "sticks and stone may break my bones, but words can never hurt me"? I think it was her attempt to convince us that we were somehow impenetrable to the violence that emits from others' mouths.  But the truth is, words CAN hurt.  They hurt when they come from someone else, and they hurt when they are coming from inside you. We live in this age where people say things, both in person, and in print, and really have no idea of the damage they are doing.  Or maybe in some cases, they do, but they just don't care.  Or maybe, they are lacking in self esteem, and bringing you down makes them feel better in some sick way. How does this pertain to exercise, healthy diet, and healthy lifestyles?  When I was 150 pounds heavier, words were like knives.  People say things to you when your overweight that are supposed to "help" you.  What they succeed in doing is further destroying an already damaged self esteem.  "You don't really need that, do you?"  "Should you be eating that?" "Oh, I didn't know you were pregnant!" "Oh dear, a second helping? tsk tsk." Sometimes they become the expert you never knew they were:  "No!  Don't eat that bagel!  Carbs are bad!"  "You know, all you have to do is eat healthy and drink a lot of water."  "You have such a pretty face.  It would be just gorgeous if you lost (insert number here) pounds."  "Have you tried Weight Watchers (Jenny Craig, Nutrisystem)?" Now, 150 pounds lighter, somehow, they are still like knives.  Why do people feel like your weight is their business?  Why do they feel like it's appropriate to comment on your state of affairs?  It can even happen if you're too thin (according to them).  You may be perfectly healthy, and your body is just naturally very lean.  As a trainer, I try to refrain from giving advice unless someone specifically asks.  I also give out what the healthy guidelines are, and whether you fit in them or not, that's not my business unless you make it my business by hiring me to help you change something.  I try to stress healthy and strong over a certain weight or even body fat.  If reducing your waistline helps your overall health, then maybe that's something we would need to examine closer.  If you are the butt of some of these comments, learn to use them as fuel.  Do not turn them inward and allow them to damage you.  Instead, take them, build some energy with them, and use them to take a long walk.  Use them to create something good in the world.  Take the negative and make it a positive. Create a firestorm of positivity and light that surrounds and protects you. But most of all, don't believe them.  You are beautiful, loveable, and capable.  You are unique.  You are you.

Time to get moving!  Here's the mini workout of the week: Since it's nicer weather, it's an idea for an at home workout:) Walk around your block 1 time Do 25 squats, pain free ROM Do 25 walking lunges, again, only pain free depth Walk around your block 2 times Do 25 wall pushups Do 25 triceps dips--bent legs ok--use a strong ledge, step or a sturdy chair or bench Walk around your block 3 times Do 25 basic crunches Do 25 bicycles Walk around your block 4 times Stretch!   Trail mix ideas for those long hikes this summer: 1. Simple and Sophisticated: Almonds, dried cherries, dark chocolate chips, sea salt, cinnamon. 2. Old-School GORP: Peanuts, raisins, M&Ms.  (Go easy on the M&Ms:) 3. Tropical Mix: Cashews, Brazil nuts, dried mango, coconut flakes, banana chips. 4. Fall Flavors: Pecans, dried apples, maple granola, pumpkin seeds, nutmeg, cinnamon. 5. Savory Seeds: Almonds, pumpkin seeds, sunflower seeds, garlic powder, onion powder, cayenne pepper. 6. Power Mix: Goji berries, pistachios, dried blueberries, flax seeds, dark chocolate chips. 7. Rich and Creamy: Coconut flakes, white chocolate chips, hazelnuts, chocolate-covered coffee beans, cacao nibs. 8. Beachy: Macadamia nuts, white chocolate chips, dried pineapple, coconut flakes. 9. Nuts for Nuts: Almonds, walnuts, peanuts, cashews, pecans, raisins. 10. Exotic: Peanuts, raisins, puffed rice, pretzels, curry powder, chili powder. 11. Spicy and Savory: Almonds, wasabi peas, sesame seeds, dried ginger, Chex cereal. 12. Raw Energy: Walnuts, pumpkin seeds, sunflower seeds, cinnamon, nutmeg, sea salt, dried apricots, dried cranberries. New prime training times available! Wednesday morning, 9am-10am, and 10-10:30am Friday morning, 9:30 am-10:30 am If you were have been considering personal training to work on a specific goal, let me help you set up a program to propel you forward.  Your time is now.