Just Live Mindfully


Category: Wellness (page 5 of 6)

Is Vacation Mode Good or Bad?

While I’ve been on vacation, I’ve noticed something about the way I feel.  Yes, I’m calm and relaxed and I’m having fun, but my body is not in love with Island Time.  Let’s just say, my stomach has been in knots for two days now.  I’ve been trying to figure out if I hate something that didn’t agree with me or if I drank something I wasn’t in love with, and I think I figured it out.  But even if I did, I wouldn’t be able to make myself well again instantaneously.   And this whole thought got me thinking…

 Is Vacation Mode really the best thing for our bodies?

For me, it’s not.  I tried to stick to my routine by bringing my workout gear and going for a run.  That helped, but the food I’ve been eating and the beverages I’ve been having are not what I’m used to.  Good food, don’t get me wrong, but not what I eat on a daily basis.  So let’s talk about Vacation Mode and I’ll share my experience, which may be yours too.

Vacation Mode is what happens when we go on vacation, put ourself on autopilot, relax and become a lot more carefree.  When someone is in vacation mode, they tend to be a little more lax on what they eat and drink and go outside of their normal routine.  Some even forgo their workouts while they are in Vacation Mode because they feel they deserve a break.  All of these statements above include myself, to a certain extent.  In the past, I would never care about what I did on vacation because I was in Vacation Mode.  I would eat and drink whatever I wanted, I would not workout because I was on vacation and didn’t think I had to and would just forget all about my sleep.  Doing this over and over again led me to have the hardest time getting out of Vacation Mode when I got back to reality.

Now, after having my stomach in knots for two days now, I’ve realized that Vacation Mode has it’s good points and it’s bad ones too.  The good points include:

  • Knowing you might be able to relax
  • No work for X number of days
  • Less stress, if any at all
  • Great tasting food and drinks
  • Trying out a new place, or one you love

But Vacation Mode for has bad points too:

  • Eating too much or food that is too rich
  • Drinking too much
  • Getting less sleep than you normally do
  • You’re not in your own bed
  • Working out may not even be in the agenda

Now, I’m sure you can name other pros and cons for Vacation Mode.  I’d love to see your pros and cons in the comments below.  But let’s really answer the question asked earlier.  Is Vacation Mode good or bad?  I think it can go both ways.  I love vacation mode, but I think in order to keep myself somewhat normal, I need to workout regularly, I need to eat the same or similar foods that I would at home and I need to make sure I’m drinking enough water and going to bed at a decent time.  But for now, I’m still going to enjoy when I’m in Vacation Mode and slowly but surely work toward a life I don’t have to take a vacation from.  Even better, right?

If you need help getting out of Vacation Mode, follow these three tips I have that just might help you unwind and get back to your normal routine quicker than usual.

Three Tips for Getting Out of Vacation Mode

Here are my three tips for getting yourself out of Vacation Mode and getting back into reality a little easier.

1. The last night of your vacation, go to bed on time.

When I say “go to bed on time”, I mean go to bed at whatever time your normally do.  If you’re usually shutting off the lights at 9pm, then that’s when you should go to bed.  Yes, it’s the last day of your vacation, but do you really need to stay out until 2am?  Listen to your body to find out what time your bed time should be and stick to it.

2. Make sure you take a day off after you get home.

This is one of my rules.  I always take off the day after I get back from vacation.  I do this so I can recoup and get things back in order – the laundry, shopping for food, meal prep, etc.  It helps me ease back into my normal routine and feel like I’m myself again.  If you absolutely cannot take off the day after you get home, then try to go easy at work.  Easier said than done, but it will help.

3. When you’re in Vacation Mode, don’t stray too far from your normal routine.

This tip is HUGE because it’s the most important.  Staying as close as you can to your normal routine will help you feel like there isn’t anything to get out of when you come home.  Yes, you will have gone somewhere else, had more relaxation than you normally get and eaten a little differently, but sticking to your routine will help you feel like the only thing that changed is the location.

Dirty Little Word

When you use the word “can’t”, it triggers a reaction in your brain that makes you think that whatever you’re using that word in regards to is forbidden or against the rules.  By doing this, it makes it harder to resist whatever you can’t have or can’t do.

Throughout our lives, we experience both positive and negative energy that comes our way.  For some of us, that negative energy sticks with us more than the positive energy and the word “can’t” starts to become our reality.  We hear people tell us we can’t do something and then we start to believe it.  I was one of those people.  I always had a “glass is half empty” mindset and when people told me I couldn’t do something, I believed them.  I’ve changed since I was younger and now the word “can’t” is hardly used in my day-to-day vocabulary.  And you’d be surprised at how easy it was to remove.

Let’s take a real-world example and see how that dirty little word can come into your life easily.  During the holidays, we are so busy and the word “can’t” seems to come up a lot.  When we’re talking about visiting family, when we’re talking about giving back to people in need and when we’re talking about eating certain foods.  As you read this, I’m sure you’re thinking of a situation that may have happened to you.

Now, let’s see how easy it is to remove it.  The next time this dirty little word wants to come up for you, make a conscious effort not to use it.  At the family meal, you might see something you love, say a piece of cake.  Someone might offer you a piece and you’ll want to say “I can’t have that”.  Instead of saying “I can’t”, either remember your portion control or say “I’m choosing not to have a piece this year”.  It will change your mindset.

Using the word “can’t” brings I a negative mindset and that will ultimately control everything in your life.  Start changing your mindset, one thought at a time, and you’ll get your life to  have a more positive outlook.  Have you tried this already?  How are you doing with it?  I’d love to hear your experiences.

Proud Moments

Have you ever had a moment where you just were so proud of yourself you couldn’t believe it?  I’m not talking about a feeling of being proud of a family member or a friend.  I’m talking about being proud of YOU!  Maybe you had a moment during a school play when you remembered all your lines in the school play.  Or you had the courage to ask Sally Sweetheart to the Prom.  Or when you ran for 5 minutes straight without having any issues breathing.

Today, I had that moment.  I have been training for a 3.5 mile road race.  Every two days I go for a run.  I’ve started slow and each week I’ve increased my running time a little.  Now, let me preface this by saying this is a HUGE challenge for me.  Running has never been my favorite thing to do.  As an asthmatic, it’s scary.  For me.  I’ve always been afraid of running because I’ve always been afraid of losing my breath and having a panic attack or an asthma attack.  But when I was asked to join my employers team for the road race, I signed up.  Yup, HUGE challenge!

So today, I had my Proud Moment.  I look back to week 1 when I first started training and remembered how much my body ached.  Now, it’s week 4 and I’m amazed at my progress.  Instead of being afraid of running, I’m in love with it.  Being outside in the fresh air, music playing and just me and the road is an amazing thing.  It helps me clear my head, get in some exercise and give me another reason to believe in me.

I hope you find some inspiration in this asthmatic’s story.  My goal here is to inspire, motivate and encourage you to find a challenge to take on yourself and succeed.  And I leave you with one question.  What’s your Proud Moment?  Share with me below your latest success story, the challenges you faced and how you succeeded!

Do I Really Need to Meditate?

I asked myself that same question.  Like, really…do I really need to meditate?  Well, in my opinion, the answer can be different for everyone.  However, after really practicing it for the past month I would recommend it for everyone.  In this post, I share some information about meditation, some apps I use to help me practice the skill and how it could work for you.

What is meditation anyway? The definition is the written or spoken discourse expressing one’s thoughts on a subject.  To me, meditation is about getting inside that deep, dark space in your brain that contains your thoughts and feelings and sometimes has the answers you’re looking for.  It is a skill that must be practiced too, because it’s not easy…not even for a coach like me.  There are a variety of ways to meditate, but as a beginner, focus on guided meditation until you can hone the skill.

At my full-time job, I’ve taken guided meditation classes and either on a teleconference or in person, the instructor will lead us to a place that hones in on our thoughts, our wants and our needs.  The instructor will play some soft, quiet music, have us close our eyes and speak to us in a low volume that instructs us how to get to that deep, dark place inside our brain.  She asks us to focus on a question that we’ve been wanting the answer to and then stays quiet for a bit.  This quiet allows our brain to process the thoughts swarming in our head and helps the answer to the question we have come out.  She then brings us back to reality in that low volume and we awaken with a sense of calm.  Funny how just sitting there, quietly and thinking will make us feel so relaxed and focused.

As I said, meditation is not an easy thing to do.  But because I know the benefits (which we’ll get to) that meditation can have, I needed to start practicing it regularly.  I decided to check out some apps for guided meditations.  I decided to choose two for now, at least until I can decide which is right for me.  The first is Welzen.

Welzen is a free app on iPhone that provides mindfulness meditations.  It has a 5-day intro series to help you learn how to meditate, which I thought was fantastic.  Especially when you’re first starting out.  It also has a daily meditation that changes each day.  And it has categorized meditations that focus on a specific area of need.  Things like stress, work, relationships, etc.  The meditations last approximately 5 minutes so they’re quick and easy to do.  You can subscribe to Welzen for a monthly, yearly or indefinite time period, but the free version works well enough for me.

The other app I decided to try was Calm.  This app is similar in that it brings mindful meditations to the listener and has a variety of categorized meditations to try out.  It’s also great for beginners because it has a 7-day series to help you get started.  The guided meditation sessions range in time from 3 minutes to 25 minutes leaving it up to the listener to decide what to choose which meditation works for the time available.  Calm also offers a daily meditation.  The additional benefits of Calm are what I loved even more.  Calm offered breathing exercise, sleep stories, unguided timed meditations and more than 25 nature sounds to play in the background.  It even tracks your progress to see how often you meditate and how you improve the more you practice.

One thing to be leery of is the number of apps out there.  I did some research before I choose one and hey, I ended up choosing two to work with.  Mindful Magazine created a go-to list of mindfulness apps last month and Calm is one of the apps recommended.  To see the full list, click here.

So what are the benefits of using these apps?  What will they do for you?

  • Meditating regularly can help you sleep better and can even be a permanent solution to insomnia.
  • Meditating can help manage stress and anxiety.
  • Meditating can increase focus and productivity.
  • Meditating can improve relationships.
  • Meditating can improve creativity.

Why are there so many benefits?  I mentioned earlier how going to the deep, dark place in your brain can sometimes help you answer questions you might have but cannot seem to find the answer.  Meditation can open up that pathway to the answer and by finding the answer to something that’s bugging you, you open up the pathway to a healthier life.  I can tell you, since I’ve started meditating, I have had deeper sleep than I have had in the past 35 years!  Yup, it’s true!

So back to the question at hand.  Do you really need to meditate?  The straightforward answer is no, but I would highly recommend it to the person that needs answers in life, that wants to life a healthier life and to the person that wants a more fulfilling life.  And if your not sure, download one of the apps and try it.  You might just fall in love with meditation.  Let me know which app you end up choosing.

If you’ve already had some experience with it, I’d love to hear your thoughts!  Share your comments below and tell me what meditation has done for you!

Caffeine – How Much Is Too Much?

I’ve been paying a lot of attention to how I’ve been feeling lately.  One of the things I’ve been taking into account is my caffeine intake.  I typically drink only one cup of coffee a day, but sometimes, I feel like I need two.  Recently, though, I’ve been asking myself, how much is too much?

Today, I read an article in Prevention Magazine on this exact topic.  It was an article from an older edition, but hey, it’s still good information.  The article indicated caffeine is one of the world’s most popular drugs.  Yes, that’s right…DRUGS!  I’ve never seen it put that way and it shocked me.  Kind of eye opening, really.  Caffeine once in your body, it blocks brain receptors for certain molecules that impact the feeling of being tired.  Imagine a defensive football player as the caffeine and an offensive football player is the molecule you need?!  The visual really helped me understand what coffee actually does once you ingest it.

So what do you do?  Quit caffeine cold turkey?  It’s hard to do this because you may experience withdrawal symptoms, like headaches, fatigue and cloudy thinking.  This withdrawal is so common that it’s even considered a diagnosis in the psychology field.  If it’s so common that a diagnosis had to be created, that’s enough for me to understand that many people in this world may be addicted to caffeine and not even know it.

And yes, caffeine can have it’s benefits.  Evidences suggests that coffee may help with diabetes, lower the risk of stroke and improve good (HDL) cholesterol levels.  It can even reduce the possibility of developing Parkinson’s disease.  But are these benefits enough for me to say I should keep drinking coffee?  I’m not so sure.

For me, I think it’s addictive.  I know I love the taste of coffee so that’s why I tell myself it’s ok to have 1-2 cups per day.  But at the same time, I’ve been having anxiety attacks and haven’t been able to sleep well.  These are a few symptoms that too much caffeine can cause.  For me, I think avoiding coffee all together is better.  What I think may be there to help me swap out my morning beverage is green tea.

Green tea is typically lower in caffeine that coffee per cup but has health perks that are actually good for you.  It helps with cancer prevention, has metabolic benefits, has antioxidants and can even calm the mind and body.  However, I do think changing it up will be a little difficult.  That flavor just won’t be the same.

If you’re going to stick with coffee, go for an organic or fair trade version and limit yourself to one cup per day, but no more than two cups.  If you’re going to switch, ween yourself off.  Go slow and take it day by day.  If you need an extra help with the change, grab a piece of dark chocolate with at least 705 cacao.  If you can get through a few days, you’re more likely to give up the coffee.  I’ve even heard changing to hot water with lemon is a great option too…if you’re not into the green tea.

Let me know if you have gotten rid of the coffee and how you’ve done it.  And if you need help, check out Eliminate to Feel Great.  It launches May 1st and may help you learn if removing caffeine is right for you.

Burnout is a REAL thing!

One thing I’ve been noticing lately (a lot lately) is how the American population tends to always be on the go all the time, with no rest or relaxation.  I see my friends and family always on the go.  Whether they’re working at their 9-5, participating in family obligations or just doing meaningless activities that don’t necessarily add value to their lives, everyone seems to be busy all the time.  Even as a health coach, I tend to be this way from time to time too.  But what exactly is “busy”?  While everyone defines busy differently, one thing I know is that we all can experience burnout from being busy.

When I started to research this burnout that I’ve been experience, I’ve always been told to go to the doctor and get treated.  But no one has ever told me to just take a day and relax.  Strange, isn’t it?!  As a holistic health coach, I’m a big proponent for treating things naturally rather than popping a pill because the pill does not necessarily treat the actual reason for the condition, it just treats the symptoms.  This is one of the reasons I ask “Why” all the time.  I like to get to the bottom of things rather than jumping to conclusions.

I’ve started to research this burnout phenomenon and one interesting article I found was a comparison to the United States and Europe.  The article was an eye opener into the different cultures and how people living in the United States live very differently from those living in Europe.  The article gives 10 differences between the United States and Europe, but here are my biggest eye openers:

  1. Vacation – Most Europeans have a minimum of 4 weeks vacation and many take this time all at once rather than a few days at a time.
  2. Lunch Time – Europeans actually leave their desks during lunch time and many for an hour or more.
  3. Smaller Food Portions – The food portions in the United States are enormous compared to Europe.  For comparison’s sake, a small soda or coffee in the United States is like a large in Europe.

These three stuck out to me because the directly effect stress and how we feel about ourselves.  The note about lunch time is HUGE for me because at my full time job, I literally never leave my desk because I know how much there is to do and how much pressure is on me to reach the goals set for me by the company.  Can you imagine a goal set on just one person to capture millions of dollars in savings in just one year?  Yea, talk about pressure.

Here’s my call to action for you:

**Take time to rest and recover, even if it’s just a little time each week. ** 

I want you to do this a little bit at a time, baby steps, because it will help you.  Be mindful with your decisions and how you make your choices in life because in the end, they will effect your stress level.

Reiki…is it for you?

One of the things I always encourage is practicing self-care.  For some, that may include taking time to de-stress from time to time.  One of my ways to attempt to live stress-free is to have a reiki session about every month.  You may be asking yourself “What the heck is reiki?”  Well, you’re in luck because I’m going to give you a little overview of what reiki is, how it works and give you my personal experience to help you see if it’s right for you.

Let’s start with an easy question – What is reiki?  The word itself has Japanese origins.  Rei means “God’s wisdom or the higher power” and Ki means “life force energy”.  Essentially, reiki is spiritually guided life force energy.  And they say you should connect more and more to your life force energy to live a well balanced life.

Reiki is an alternative practice that helps to promote stress reduction and relaxation.  It use a technique called palm healing or hands-on healing.  Practitioners transfer universal energy through the palms to the body to allow the body to heal itself and reach balance.

The idea behind reiki is that unseen life force energy flows through our body and allows us to be alive.  If our energy is low, we are more likely to get sick and feel stressed out.  If our energy is high, we are more capable of being in “the flow” and feeling happy and staying healthy.

Want more info?  Let’s keep going.  Reiki treats the whole person and includes all areas – body, emotion, mind and spirit.  A session can be different for everyone too.  Some may feel the energy literally flowing through the body and around it.  Most feel a sense of relaxation, inner peace, security and well-being.

Reiki works through hand placement on energy lines or chakras along a person’s body.  A person has seven chakras on the body:

  1. Crown Chakra – Our consciousness concerned with perceptions of unity or separation comes from this chakra.  It also involves one’s inner wisdom.
  2. Third Eye – This is where our spiritual perspective comes from, our deep inner level of being.  It’s where our ability to trust our inner guidance comes from.
  3. Throat Chakra – Communication and expression come from this chakra.  All aspects of expressing, listening to and receiving our intuition are based here.
  4. Heart Chakra – The feelings we have of compassion, tenderness, unconditional love, rejection and well-being come through this chakra.
  5. Solar Plexus Chakra – Perceptions of power, control and freedom stem from this chakra.  This is the chakra that allows us to be ourselves.
  6. Sacral Chakra – Our wants and needs, what we find pleasurable and true in emotion come through this chakra.  Food and sex desires come through here.
  7. Root Chakra – This chakra represents security and survival and the ability to be grounded in the present.

If you’re still with me, you probably want to know more about a direct experience.  Well, I can share mine.  I’ve been going for reiki for years now and it’s been an amazing journey. I don’t know what I’d do without it now.  I will say, it took a few sessions before I really felt any changes.  It’s like any other practice…you have to do it a few times before you’ll see results.

I actually went yesterday and my practitioner has me lie down on a table, puts on soft music to help me get in the zone and has me take a few deep breaths before we start.  As she goes through my chakras she moves the energy around and helps balance my system.  Sometimes I can feel the energy being moved and I can see images that may or may not mean something for me.  I have felt like I was floating off the table before.  Believe it or not, I’ve seen the image of the staircase at Hogwarts in my mind.  Yes, strange, but there is a reason…sometimes I’m just not sure what it is.  These types of things happen simply because the energy is being moved about and the life force energy wants me to feel or see these things.

My sessions last about an hour and sometimes go a little over that.  When my session is over, I feel like I’ve had a HUGE weight lifted off my chest.  I feel a sense of relief and feel like the world is alright.  I can relate reiki to going to a therapist for a session.  Although my practitioner and I don’t always talk, she helps me feel better and feel more at ease.  I highly recommend reiki for anyone looking to try something new to help them de-stress and live a more balanced life.

If you’ve tried reiki, share your thoughts below.  I’d love to hear about your experiences and how it helps you.

My Story

Have you ever really thought about “your story”?  I hadn’t really given it much thought.  A few years ago, I was asked to share my story and I had to really think back.  It all started where everyone’s story begins…at birth.

I was born with asthma.  No one knew it initially, but a few years after I arrived, they found out.  I was sick and in the hospital just about every six months until age 4.  Maybe even a little later.  My  mom jokingly told the doctors to “keep me until they figured out what was wrong”.  Nice, right?!  But it worked.  Needless to say, they found out I had asthma.

Because I was sick all the time, I never wanted to eat.  I had absolutely no appetite and was SUPER skinny.  I mean, I looked like I was sickly.  I can remember a picture taken of me when I was around age seven.  I was on vacation with my family on Cape Cod, playing with my sister in the pool and wearing my two-piece bathing suit.  You could see my ribs.  It was not good.  I was scrawny.  Here’s a picture of my dad and I at our Father / Daughter Dance.  My face is very thin and I was very pale.

About a year later, things started to change.  My asthma started to get better and I discovered something so amazing, I thought I’d lose my mind.  I learned what food was.  Yes, I’m kidding.  My parents fed me, but I found my appetite.  I would eat anything and just about everything.  I LOVED food!  I remember on Sunday mornings after church, my family and I would go to a specific restaurant for breakfast.  Sadly, this restaurant is no longer in business and my parents jokingly blame my sister and I for that.  We could literally clean out the whole buffet if we wanted to.  I definitely found my appetite!

Thankfully despite this appetite, I was active.  I played soccer in the Fall and Winter and soccer and softball in the Spring and Summer.  If I wasn’t this active, I would have gained weight a lot faster than I did.  My parents were happy I had gained a few pounds, though.  Because I was so active, dinners were quick – pasta dinner, fast food, microwaveable meals.  If it was cheap and fast, my family probably had it.  Strangely, I remember having lots of orange soda too.  Odd.

My journey in sports continued through my Sophomore year of high school.  In my Junior year, I stopped being so active because I had to get a job.  I needed things, like a car, gas money, clothes, etc.  My jobs during this time kept me active – I was a janitor, an umpire, a cashier and bagger at a market.  I continued to have jobs like this in college, but that experience with food was much different.  Let’s just say, I won’t forget those steak and cheese subs at 11:30PM.  And adult beverages were everywhere.  It was not good for my waistline.  And being short didn’t help things.  Unfortunately, I didn’t notice my body was changing yet.

After college, my activity level continued, but I was only working.  At a normal check up with my doctor, she noticed a mole.  She did a biopsy and initially the test came back inconclusive.  The C-word popped up in our appointments.  I’m not going to lie, I was nervous.  All I said was “Let me have hair for my wedding”.  Because I only cared about looking good, not feeling good. I was 28 years old, I was the highest my weight has ever been, I was on medicine for high blood pressure and about to be put on medicine for high cholesterol.  Yet, I still didn’t notice something was wrong.

I finally started to notice on a trip to Las Vegas.  We went with friends, including a friend that had a baby shortly before and was already back to her pre-baby weight.  And then I realized, I would be the “fat girl next to the skinny girl at the pool”.  This is what I was telling myself.  Yes,  it was negative self-talk that got me started, but hey, at least I got started.  In a quick 90 days, I lost two dress sizes and 15lbs.  I had changed my eating habits, got myself exercising and off the medications.  Even my asthma was better.  I was feeling like I was on Cloud 9.  Fitness became my drug of choice.  I couldn’t stop and didn’t want to stop.  I ended up losing 25lbs since my journey started and more importantly, I learned what it was like to be HEALTHY!

This was a comparison from our wedding day to our second trip to Las Vegas.  I had changed a lot.  And even since then, I’ve continued to chance.  I have since put some weight back on, but have learned that life is about peaks and valleys and what we do with the challenges that we face.  My work schedule is different now and I have to find time to fit in the health activities that I love.  I make compromises to make it work for me.  Today, my mindset is healthier and I’m happier for the journey I’ve gone down.  Each one of us has a gift to give others and for me, I’ve found living a healthy life is my passion.  I want to help others find the same and if my story can inspire just one person, then I’ve done my job.

If you have read through to the end, that means you’re still here with me.  I hope I’ve helped inspire you in someway.  If I can help more, I’d love to.  Comment below or contact me to set up a time to chat.  Together, we can help you find the life you were meant to live.

**Product Review** – Honeywell Console Humidifier

You may or may not know, but I am a member of Influenster, a company that lets you try out products for FREE!  Amazing right?!  Well, recently I got to try out the Honeywell Console Humidifier.  I was so so excited when I learned I’d be trying this out because I live in New England and when the temperature changes, sometimes the air gets really dry.  As an asthmatic, the New England weather can be challenging too.  In the winter, I’m bundled up with double gloves, a hat and a scarf.  In the summer, I have to watch my breathing and go easy.

I received the humidifier and first and foremost, the box was HUGE!  I had no idea the product would be this big.  When I read through the booklet that came with it, I understood why.  It’s made for larger or multiple rooms.  It has two (2) tanks, one on the left and one on the right, dials on top to set the level of humidity you want and the fan speed.  The light indicators tell you when the room or rooms have reached the desired humidity level and when the water tanks are empty.  So far so good!

I tried this baby out in my bedroom since that’s where I am most of the time I’m home and the room is the width of the house so it’s pretty big.  I had to run it for an hour on high so the machine would get accumulated to the room.  While running this test, I found out my bedroom is already pretty humid.  This might explain why I have trouble sleeping sometimes.

Since I’ve been using this humidifier, I’ve been sleeping better, can breathe a little easier when I sleep and feel better in the mornings when I wake up.  Despite the cold air the humidifier blows, I have not had any issues.  I would definitely recommend this humidifier if you’re an asthmatic or someone that needs a little more restful sleep.

Do you have a humidifier?  Which one are you using and how has it helped you?  Leave a comment below.  I’d love to hear about your experience.

Older posts Newer posts

© 2018 Just Live Mindfully

Theme by Anders NorenUp ↑