Nutrition

Cheat Days: Food Freedom or Binge Eating?

What is a “cheat day” in the health, fitness and nutrition realm?

Cheat Day: a day you take off during the week to consume the types of calories that you’ve been avoiding through the rest of your healthy diet. This will typically occur on a weekend as a reward for staying on point Monday through Friday. What’s the purpose? To enjoy a mostly regimented diet and fitness routine, then eat anything your heart desires on a scheduled day.

This approach is meant to provide balance and allow you the enjoyment of life’s hedonistic pleasures while still maintaining a predominantly healthy nutrition program. I’ve never been the biggest fan of cheat days, but Dr. Josh Axe, a doctor of chiropractic, a certified doctor of natural medicine and clinical nutritionist has definitely made me see things a little differently. Below are some points in favor of and against cheat days – the most important point being that everyone is different and each person’s diet will have to reflect their own relationship with food.

In the article and video found on his website www.draxe.com he, along with writer Kissairis Munoz, shed light on the science and statistical data behind cheat days as we know them.

First of all, pros Dr. Axe provides behind cheat days:

  • Helps in sticking to goals in the long-term
  • Boosts metabolism, avoiding plateau from the same consistent diet
  • Satisfies cravings, to allow for better choices at a given time during the week

Secondly, the cons provided by Dr. Axe’s team:

  • Gorging or overeating because it’s allowed
  • Making food an enemy and developing an unhealthy relationship
  • We’re allowing ourselves a cheat day when we aren’t really that healthy otherwise

One of the problems associated with cheat days from my perspective is viewing our standard, normal diet (the one eaten throughout the week) in a place of lack. A lot of people who have been restricting themselves too heavily only over-consume when they allow this cheating mentality into one day or meal. [It’s like allowing for a Thanksgiving meal every week.] It brings to focus to those things that can’t be eaten more than celebrating all those wonderful foods we can enjoy on a healthful diet. It further puts food into two categories: good versus bad.

By having days in which we’re committing adultery and “cheating” on our typical diets automatically labels foods we feel good about eating and foods we instinctively feel bad about eating. Dr. Axe and company suggest thinking of these as “treat” or “vacation” meals or days by contrast. Even still, by dividing foods up into this camp we’re signaling to our bodies that this green food is healthful, nutritious, and going to, therefore, be well-received; and that cake, cookies, french toast or milkshakes are bad. However, we’re eating them anyway and subconsciously feeding our bodies negative information about the food it’s about to consume.

What can that mean for the body?!

When we experience a sense of guilt or stress with our food, we physiologically experience a heightened nervous system, releasing stress hormones that encourage a desire for unhealthy foods. This can lead to overeating or binging on cheat day items. Ask yourself: do I tend to overconsume calories of certain types of foods during a cheat meal or over the entire cheat day that I shouldn’t?

We tend to binge on items we’ve been purposefully keeping out of our diets, because psychologically that item is prohibited, off limits or taboo. Dr. Axe warns against allowing yourself to binge eat on cheat days and rather enjoy the whole foods-based items that are homemade or responsibly sourced. However, not many people are following those high standards. He relates that this type of dieting is seen used by professional athletes, bodybuilders or models, all those strictly concerned with their bodies for performance or aesthetics above and beyond healthy lifestyle choices for most people. The dialogue we have with our bodies about food is the basis of those relationships and can be just as important as the actual nutritional value of the food being consumed.

A significant concern I have with Cheat Days is the idea of punishment that goes along with them. Based on what took place during your cheat day, what I see happening frequently in language and by fitness professionals is punishing oneself following the day off. That may mean a really grueling workout or restricting calories to “make up” for the delicious food you’ve enjoyed, signaling again that you are bad, your body is bad and it must pay as you exact revenge on it. Dr. Axe also warns against making food the enemy, which this idea of punishment seems to be when we must rectify our wrongs through exercise.

All in all, cheat days are not for everyone. Studies show that they may be positive for some in reaching long-term goals and weight loss overall. However, keep in mind each of us is different and determine why you are motivated to incorporate a cheat day. Read the full article by Dr. Axe’s Team and watch the video for more insight.

Behavior

The Power of Habit by Charles Duhigg

Why We Do What We Do in Business & Life

Quotes & Anecdotes I Find Useful

The impact of this book remains with my thoughts most days of the week. In the past few years, as I have addressed my own habits in building a healthy lifestyle, his message guides my direction. Listening to this audiobook for the first time, and then a subsequent two times in a row while it was loaned to me through our local library, I took his teachings to heart. The words Charles uses to convey his understanding of the neurology behind habit formation and the subsequent expression of those habits in our lives was clear, meaningful, and changed the way I saw the world. The examples he uses to explain habit formation and common unhealthy habits are obviously relatable, and I love the matter of fact tone in the book. The historical perspective he brings into play with business and marketing sheds light on other applicable ways of understanding your own habit formation as well as those of the general populace. This plays an important role in developing your own successful path in a career or health discovery.

Information found in this book regarding habit formation, along with various other articles, are the foundation for aspects of the Be Better Empowerment Course. These concepts are the meat and potatoes behind all the effort you will put into adjusting your patterns to build the life you so desire within and beyond the course. What follows are various quotes, summaries, and poignant discussion points on habit formation in neurology. All quotes are found throughout the text of discussion.

“Habits aren’t destiny… they can be ignored, changed, or replaced.”

This sentiment is one I want you to understand and ingrain into your frame of reference now. The habits you currently hold dear, practice every day and feel you are doomed to keep repeating until your last breath are really not the end all. Your habits are adjustable. They have changed, they will change, they should change, and you are ultimately in control of those developments over time. It’s your choice whether to adhere to the familiar in all that you know or to catapult yourself into a world of what’s different, new and possibly better for your future.

“Habits, scientists say, emerge because the brain is constantly looking for ways to save effort. Left to its own devices, the brain will try to make almost any routine into a habit, because habits allow our minds to ramp down more often. This effort-saving instinct is a huge advantage.”

From an evolutionary standpoint, it makes sense that we would create habits throughout our life. When we wake up in the morning, we shouldn’t have to newly re-experience getting out of bed, showering, brushing our teeth, making coffee, or waking up the kids every day. We’d take hours to relearn each of these activities, and spend more time than needed on what to do next. In order to survive in this world, we’ve got to train our minds to perform various tasks and activities without all the mental effort of performing the activity initially. As we move through life, we create these habits as a way of deferring our decision-making faculties for more important topics of consideration – such as whether to get sushi or sandwiches for lunch. Or maybe whether to quit your job and start freelancing. Some of these habits are inconsequential, like brushing your teeth. But some are more impactful, such as turning on the television first thing when you get home or reaching for a cookie as a mid afternoon snack (a great experimental story in the book). Are you aware of the habits you currently have guiding you through your own day?

“… the brain stops participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit – unless you find new routines – the pattern will unfold automatically.”

These habits we’ve developed happen without recognition, without acknowledgement. They take over our physical bodies as we move right through them without thinking twice. In the Be Better Empowerment program, we determine how we’re going to interrupt these patterns and discuss these tactics. You have to fight to make these changes at first, but over time they become more natural as your body becomes accustomed to its new routine.

“Your brain can’t tell the difference between bad and good habits, so it’s easy to fall back into the old habits, because they’re always in the pathways of your brain. This explains why it’s so hard to create exercise habits, for instance, or change what we eat. Once we develop a routine of sitting on the couch, rather than running, or snacking whenever we pass a doughnut box, those patterns always remain inside our heads. By the same rule, though, if we learn to create new neurological routines that overpower those behaviors- if we take control of the habit loop – we can force those bad tendencies into the background.”

Habits are not easy to adjust, nor are they sexy to try and change. They’re the nitty gritty or building blocks of a healthy lifestyle, and they’re downright no fun to address. But if we’re going to see success in building a path to health, then we’ve got to do the work. It’s easy to stay in a routine. It’s why we have so many dissatisfied workers staying at jobs, because it’s stable or because it “pays the bills.” These people aren’t particularly happy, but they’re doing okay. They’re living the status quo. Your habits are the status quo. Your habits are what may be holding you back from living the life you ultimately desire. They’re the daily must-dos and the same old same old you’ve been doing for years. They’re the daily tasks that keep you from getting out and making a difference. They’re what’s weighing you down and keeping you in a rut. Want to get out of that rut? Want to move above and beyond the ‘okay’ mentality? Then you must address your habits in a clear, definitive way.

“Genuine change requires work and self-understanding of the cravings driving behaviors. Changing any habit requires determination.”

You have to put in the work. It’s not difficult to break down why you do what you do, but it does take time. No one is going to do it for you. If you have any determination or intention to change, then you must put in the effort to do so. You’ve got to commit the time and let your discovery become a new habit. Fortunately, the Be Better Empowerment course guides you through this process, so you aren’t alone.

“The evidence is clear: If you want to change a habit, you must find an alternative routine, and your odds of success go up dramatically when you commit to changing as part of a group. Belief is essential, and it grows out of a communal experience, even if that community is only as large as two people.”

By coming together as a community, you are able to rely on the support of your fellow members to drive you in the right direction. Belief in yourself isn’t always easy. When you have others that hold you accountable and believe in your ability to change, you are more likely to succeed in reaching your goals. When you celebrate with friends, your happiness is also exponentially more so than celebrating your own success by yourself. Find a group, build a team, and forge ahead with like-minded people.

“No matter how strong our willpower, we’re guaranteed to fall back into our old ways once in awhile. But if we plan for those relapses – if we take steps to make sure those slips don’t become habit – it’s easier to get back on track.”

An important part of your work to change habits is planning for failures and challenges. A plan of recourse in action and knowing it’s okay to slip up is important in heading into change. Know that everyone has missteps and makes mistakes. You are no different. I am no different. We all make choices we’re not happy about later on, and we all have habits in place that are not healthy. In order to overcome these setbacks, we can plan accordingly; however we must not berate ourselves for these missteps. These “relapses” are a natural part of life and as a human, you are expected to encounter these obstacles in life. Instead of getting caught up in them, allow yourself the mistake and move on. Pick yourself back up, and don’t allow yourself the negative self-talk of chastising your slip up. You can do it.

Food Related Discussion
“Consider fast food, for instance. It makes sense – when the kids are starving and you’re driving home after a long day – to stop, just this once, at McDonald’s or Burger King. The meals are inexpensive. It tastes so good. After all, one dose of processed meat, salty fries, and sugary soda poses a relatively small health risk, right? It’s not like you do it all the time.”

Unfortunately that “once in a while” concept doesn’t exactly work, and large fast food corporations are banking on that. Notice how easy they are, how accessible, how simple the menus are and how downright addictive the foods can be. This is not by coincidence. They know that you are tired, that you’re busy and that you want the easiest solution to your problem. They’ve laid everything out for you to fall into a habit with little to no obstacle – no excuse you can provide to avoid these tendencies. So don’t start in the first place. And if you already have, let’s work to shift this go-to meal. You have the power to notice these habits and change them.

“Habits emerge without our permission. Studies indicate that families usually don’t intend to eat fast food on a regular basis. What happens is that once a month pattern slowly becomes once a week, and then twice a week – as the cues and rewards create a habit – until the kids are consuming an unhealthy amount of hamburgers and fries. When researchers at the University of North Texas and Yale tried to understand why families gradually increased their fast food consumption, they found a series of cues and rewards that most customers never knew were influencing their behaviors. They discovered the habit loop.”

You may not even be realizing what you’re doing while you’re doing it. It’s easy to slip into these patterns without even noticing and until you take the time to step back, they’ll continue to work their habitual routine. Take the time to pause, ask yourself what the reality is of your eating habits. Maybe it’s not fast food, but maybe you’re reaching for dessert after every meal as a “sweet treat.” Maybe you have a processed grain with every meal. Did you know how much you’ve actually been consuming, or has it snuck up on you? Realization and acknowledgement is the first step in understanding what is taking place in reality. Only then can you begin to address changing anything.

“Want to craft a new eating habit? When researchers affiliated with more than six thousand people who have lost more than thirty pounds – looked at the habits of successful dieters, they found that 78 percent of them ate breakfast every morning, a meal cued by a time of day. But most of the successful dieters also envisioned a specific reward for sticking with their diet – a bikini they wanted to wear or the sense of price they felt when they stepped on the scale each day – something they chose carefully and really wanted. They focused on craving for that reward when temptations arose, cultivated the craving into a mild obsession. And their cravings for that reward, researchers found, crowded out the temptation to drop the diet. The craving drove the habit loop.”

What’s the takeaway here? Well, yes – eat breakfast. Start your day nourished with something savory, and you’re more likely to choose healthy options throughout the day maintaining a healthy, stable blood sugar. But also, set into mind what it is you really want out of life, and begin to integrate that into your own habit loop as your reward. Do you have a specific goal that you’re looking to reach by switching up your eating habits? Maybe not even weight loss, but mental clarity or energy maintenance through the afternoon. Maybe your goal is to avoid developing Type II Diabetes, Cardiovascular Disease, Atherosclerosis, Osteoporosis, or many other lifestyle-related illnesses. Let these goals become your driving factor as you let go of your physiological cravings.

“If you want to lose weight, study your habits to determine why you really leave your desk for a snack each day, and then find someone else to take a walk with you, to gossip with at their desk rather than in the cafeteria, a group that tracks weight-loss goals together, or in someone who also wants to keep a stock of apples, rather than chips nearby.”

Determine your why. Why are you initiating that habit in the first place? We have to do the research in order to determine your cue, because it’s simply not going to be the same as anyone else’s. It’s specific to you, and we can work together to determine how to shift that habit using your daily routines as an experiment.

Exercise Related Discussion
“Studies of people who have successfully started new exercise routines, for instance, show they are more likely to stick with a workout plan if they choose a specific cue, such as running as soon as they get home from work, and a clear reward, such as a beer or an evening of guilt-free television. Research on dieting says creating new food habits requires a predetermined cue – such as planning menus in advance – and simple rewards for dieters when they stick to their intentions.”

Planning ahead will increase your chances of success when starting a new routine of any kind. Knowing when you’re going to work out, laying out the clothes in advance and having the alarm set in your phone. Make it impossible to avoid and you will make it happen. You will consistently feel better for it every time. If you don’t feel like it, start exercising telling yourself you’ll do five minutes, and stop if you want. Chances are you aren’t going to want to stop, because getting started is more than half the battle. Start and you will continue. Exercising releases chemicals in the brain that literally make you feel better and can provide a sense of accomplishment. You will learn to crave and expect that physiological reward over time.

“Anyone can use this basic formula to create habits of her or his own. Want to exercise more? Choose a cue, such as going to the gym as soon as you wake up, and a reward, such as a smoothie after each workout. Then think about that smoothie, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually, that craving will make it easier to push through the gym doors every day.”

Make your rewards healthy in nature, so they will still give you that sense of accomplishment or chemical enjoyment that your body is craving. Keep at it, and you can develop a healthy lifestyle routine of your own.

Duhigg’s book packs a powerful message about the reality of healthy habits, and it is a recommended read if you’re able to pick it up. Consider for yourself what it takes to shift your habits. You’ve already begun by thinking about your day-to-day. That’s the first step. Now with a little attention to detail and some experimentation, you will be able to make the shifts in your life you desire, rebuilding pathways in your brain and rewiring your life to fit your desires.

Body Love

28 Years Old & I Just Learned to Chew

This year, I turned 28 years of age and just learned how to chew my food.
What?!
Well… let me explain. Do you ever sit down to a meal and wolf the entire thing down in the hole you call your mouth? And then… take a few moments to wonder – where did all that food just go, oh well, what’s next on the agenda?
Only recently did I start taking the time to chew my food. Now, this may not seem like a novel concept to you. However, to me it’s been nothing short of life-changing. What it has done bleeds perspective into the rest of my world. Let me reflect… Being able to take the time, sit down to a full meal and focus solely on my food has brought out an interesting gamut of changes in my life and in my health. Not only has my meal time extended, but the nourishment I feel following is a complete shift.
This may seem like a really easy concept to most people and maybe you’re already doing it – but for me, I never really got to that point of adulthood. I’ve always been health-oriented and always loved food. Even really thought I enjoyed eating food, but for some reason I had this pressing sense of urgency. I always joked that I died of starvation in a previous life because of this need to consume my food quickly. It was like I couldn’t eat fast enough, and I just wanted to get everything down as quickly as possible – like it was a race. Doing so, I never really got to thoroughly appreciate my food. Now when I eat, food has become a sacred practice and eating is a cherished time I take for myself. It’s a time that I value sharing with family and friends.
In the name of science, chewing or mastication, is the first step in the digestive process. Enzymes are released in your saliva that begin breaking down food particles for digestion. Some important reasons your food should be broken down before swallowing are to avoid bacterial overgrowth in the gut, to assist in speed of food movement through your system, and to signal to your body that it’s time to digest. Simply by chewing, we send neurological messages to our organs that food is on the way and exclaim “hey – get ready!!!”
Here are some of the perks I’ve discovered from taking time to chew:
  • Feeling fuller faster: As you chew, your body begins to register you’re consuming food. As you may have heard, it takes longer for your stomach to signal that you’ve had enough to eat. Chewing more diligently, I’ve noticed a spike in my satiety quicker during the meal. Previously, I’ve felt like I can’t get enough food even when consuming around 2500 cal a day diet, I wasn’t feeling satisfied. Being able to chew each and every bite has given me a sense of fullness and satisfaction that I didn’t have before.
  • Not eating as much: Even though my calorie count is still high throughout the day, I’m now in a place where I can reduce the size of the meals. Without being distracted, I am consciously aware of how much I consume and able to have appropriate portion sizes dialed in.
  • Established sense of calm: Being able to chew each bite fully before moving onto the next has given me a new sense of appreciation for time, mental wellness and for my ability to find a sense of calm or peace in everything that I do. I feel this task has radiated into the rest of my life and has enabled me to take each moment with that same calm, that same appreciation and amount of time. No rush, no sense of urgency – simple enjoyment.
  • Improved digestion: From a health perspective, I’ve noticed my digestion has become more smooth. Allowing your body to prepare fully for the food that is to come, it signals all of the chemical responses and physiological functions that need to take place, getting primed for action.
  • More energy throughout the day: Masticating is the first form of digestion in your system. The better you masticate the better your body is at using less energy when digesting and processing your food. One of the major uses of energy is zapped by digestion, taking up 6-11% of your calories available for burning. Freeing up this energy allows your cells to direct power toward other things, such as repairing the body, healthy hormone function and building muscle tissue. What could you do with more energy throughout your day? Keep moving through that afternoon slump? Maintain sharp attention and focus all day? Lift your spirits up in the afternoon?
  • Reduces overeating: As I’ve been able to slow this process down, I don’t end up bloated, too full and having stuffed myself to the brim. Now, I just don’t have the chance. Your body becomes more aware of the food you’re taking in and will signal to put down that fork sooner than you would have previously. As you tap into how your body is responding to food and not just – oh, all that dessert looks delicious nom nom nom – you have the control to decide when you stop as opposed to mindlessly continuing to eat.
So I don’t know about you, and maybe you are 28 and have been chewing your food like your mother told you to your whole life. I commend you, because it’s not that easy. Most of the time we consume our meals on the go – at a restaurant where we’re on a timeframe or the restaurant is pushing us through a rushed meal. You’re eating at your desk, while you’re watching television and when you’re on your phone. Whatever the case may be, we do not take the time with our food that we should.
How to take more time out to chew:
  1. Prepare your meal if possible. The interaction you have with your food will start to prepare you for its full enjoyment. Being a part of the process, knowing where your ingredients are coming from and creating the meal as if it’s a sacred practice will bring you closer to your food, insisting you slow down.
  2. Sit in a comfortable, peaceful location. When I eat now, I dedicate the time to sit in a supportive way and in a peaceful location. Ideally this takes me outside, but if you don’t have that access then find a quiet spot away from your desk or work space. Some place that gives you time for your food only.
  3. Get rid of screens or distractions. Don’t have a phone nearby, and focus on each and every bite as you take it. Set your work down and even set your book down. Allow yourself the chance to savor the flavor, the nutrition provided and take your time enjoying each bite with focus.
  4. View your food as nourishment, not as a commodity. The viewpoint you bring to the table will quite literally change how your food is assimilated in your body and your experience. If you consider your meal to be just another “to do” on the list today, or something you scarf down for simple sustenance, you’re selling yourself short. Your body is primed for the correct digestion and accomodation of the nutrients it needs to thrive if you just let it do its natural thing. When you mentally don’t take the time to register the food you’re ingesting, your body won’t either.
To chew or not to chew? That is the proverbial question. Chew. As much as you can. As slowly as you can. With as much focus and dedication you apply to transitions in your yoga practice. Chew for digestion, chew for mental clarity, and chew for longevity of the body. You will not regret it.
xo Michelle Pualani
Body Love

Loving Your Body Inch by Inch Starting Today

It’s been some time since I began this practice and I find it unbelievable how it impacts your mind in relation to loving your body. I’m going to share my shower routine with you in hopes that you pick up something similar. The reason I’m sharing this with you is that we often distance ourselves mentally from the physicality of our bodies and our shapes. Like the credit card bills we don’t like to acknowledge, we tend to put the recognition of our shapely features out of our minds, so we don’t have to deal with how our bellies bulge, our upper arms wiggle and the stretch marks we’ve had for years. If I don’t see it, it’s not there, right?
Well I’d like to take you through how I acknowledge the flaws and beautiful curves of my frame each and every day. How this process has made me feel gorgeous in my own skin and how you can too.
This is my shower routine:
  • In the shower, I use a hand scrubby – one that fits like a glove – to gently scrub small circles all over my body with a tea-tree oil based body wash.
  • After the shower, I towel lightly and then dry brush my whole body. Depending on what you need at the time, dry brushing can accomplish different benefits in the body – some of which I’ve listed below. But the important point here is to take your time. Spend care going over each part of your beautiful body.
  • Following dry brushing, use your favorite body oil – mine is organic coconut. And massage in small circles all over that sweet sweet bod. While you massage, look at every inch of your body. Pay careful attention to stretch marks, scars and any other admonished feature you feel you have.
While you do this, be mindful of the thoughts streaming through your head. Everything running through that mind should be positive. At least that’s our goal. When we first get started, it’s easy to start thinking too much about how imperfect this body is or how we wish we didn’t have stretch marks. But the more you practice, the more you’ll be able to find positive thoughts.
Thoughts to start with:
  • Thank you feet, you carry me around all day and without you I’d be nowhere. Literally.
  • Oh calves, you are strong as can be – thanks for always lifting me up.
  • Dang, these thighs are killer. Oh hello cellulite. I know why you’re here, but you may not always be, so don’t get used to hanging around.
  • Now, this booty of mine is BEAUTIFUL. You get the brunt of all my weight as I sit throughout the day. A little lift, a soft scrub and I appreciate you booty. **An aside – Butts are just incredible and love on them as much as you can.**
  • Belly – I will nurture you and massage you, and boy am I thankful you hold in all my most important parts.
  • Breasts! Yay boobies. You are a huge expression of my womanhood and I thank you for representing me so well.
  • Arms, my extension, and contact with the world! Like whoa, how much I put you through – thank you for cradling my life.
Now, this is just a place to start. And you may certainly feel silly getting started saying these things. Maybe first in your head, then hopefully out loud as you appreciate each inch of your body as you move along.
Why does this help with loving your body you ask?
The more you begin to connect with your body by physically touching it, the more you will accept it – flaws and all. If you can dig in deep to each curve of your being with physical touch, radiating appreciation and gratitude you can’t help but start to see the beauty in each of your features. By adding in the mental energy, we attach thought to the physicality of our process. And these thoughts are wholly positive. What we think and what we say impacts how we feel about ourselves in the eyes of others, how we present ourselves, what we eat, whether we work out or not, and ultimately how we feel. Our thoughts impact our physical reality. In order to build a healthy self-esteem and self-confidence, we must acknowledge our body, love our body and be comfortable in our bodies. We only get one. You have the choice of how you treat it, the energy you use to fuel it, and what you do in it from day to day. It’s time to be present, it’s time to recognize and it’s time to share this beautiful form with the world through appreciation.
You’re going to want to analyze everything more closely and scrutinize the imperfections along the way. Try to hold off from doing so. If these thoughts arise, let them come up and fade away – replacing them with new, healthy positive thoughts of appreciation and love.
The most common practice of dry brushing begins at the limbs and moves towards the heart with soft, gentle strokes. Starting with the hands and the feets, work your way in towards the trunk with sweeping strokes and switch to small circular motions over the trunk.
Some benefits to Dry Brushing: (not scientifically supported necessarily, but you decide)
  • Stimulating the lymphatic system to assist with detoxification in the body
  • Encouraging circulation and increasing energy
  • Exfoliating the whole body – sloughing off dead skin cells
  • Reducing the appearance of cellulite and tightening up appearance of the skin
Independent of whether these are true for you or not – when practiced regularly, the value of taking time with your physical beauty is unparalleled. Let me know in the comments if you have any other ways of loving on your bod or if this practice is something you’d like to start!
xo Michelle Pualani

Powered by WishList Member - Membership Software