Articles by ajourneybacktoself

Everything You Need To Know About The Perfect Fitting Bike Helmet

Cycling is a great way to stay in fit whether you are young or old. It also provides benefits than those that are health-related, including expanding your network, creating an alternative means of transportation, and many more. If done the right way and with the right gear, such as the best helmet for mountain bike, you will reap the most benefits from your cycling efforts. Like other sports activities, biking requires that as a rider, you will follow the rules of the sport, and that includes wearing a helmet. The important thing about this matter, however, is that even the most experienced and most alert cyclist can still get hurt while on the road. According to the 2017 Road Safety Factsheet, head injuries that range from fatal skull fractures and brain damage to minor concussion and cuts, are quite common injuries that cyclists experience. In fact, hospital data shows that more than 40% of cyclists, and 45% of child cyclists, suffer head injuries while on the road. The very simple rule that could probably save you from the most unexpected impact while riding your bike is to wear a helmet. As revealed by the Bicycle Helmet Safety Institute, wearing a proper fitting, Consumer Product Safety Commission (CPSC) certified helmet could prevent 85 percent of biker’s head injuries. Not only will provide another protective layer for your head and your brain but wearing a good-fitting helmet with proper vents can also keep your head warm and dry. That is especially true when you are riding on a wet pavement or when the temperature is quite chilly. Wearing a light-colored helmet or one with a reflector will also make it easier for other motorists and other drivers to see you while you are on the road, especially when it is already dark outside. Finding a perfect-fitting helmet is not easy, however. The truth of the matter is that there is an overwhelming number of helmets available in the market today that makes it quite difficult to find the right one that will provide the most benefits. That’s where this guide may come in handy. This primer will provide you with the basic information about helmets, including how to find the perfect fitting helmet that will do the job of protecting your head. Once you’re done with this guide, you can start your search for what could be the best helmet that you can use while you are on the road. Check the label It says “bicycle helmet,” it should meet the standards set by the Consumer Product Safety Commission. It’s a part of the US regulations. There are other standards that exist, such as Snell’s B-95 standard, and this is even tougher than the CPSC standard. However, if you are just buying a bike helmet, you can be assured that a low-cost helmet also meets the same safety standards that a high-end helmet meets. A CPSC sticker inside the helmet will provide proof of this claim. Consider the construction Most of the bike helmets available in the market today are made of expanded polystyrene foam that is covered with a tough-but-thin plastic shell. This forms a protective layer that on impact, will shield your head and your skull. The foam gets crushed instead. In lower cost helmets, the plastic shell is bonded or taped to the foam, while in more expensive helmets, all the pieces are molded as one during the manufacturing process. Both of these helmets are safe. The molded types are just lighter and more aerodynamically designed. These helmets should be replaced after an unexpected impact to ensure the biker’s safety. Size it up Most lower-priced helmets are usually one-size-fits-all. They are normally designed with an adjustable internal strap for a better fit. Costlier helmets, however, are available in a range of sizes. Before you look for a better fitting helmet, you will need to get the measurement of your head. It should be cross your forehead and an inch or so above your eyebrows. Look and feel How the helmet of your choice will look and feel on your head is as important as how it will provide protection. Thus, you may also need to consider the color. A brightly-colored helmet will provide greater visibility while on the road. How about the cut? Do you prefer a helmet that provides greater coverage at the back of your head or do you think you will need one that will provide greater protection for your face? Check the vents. Do you think one with a visor will work better for you? These things are a matter of personal preference that you also need to consider when deciding which will best suit you while you are on your bike and on the road. Wear it properly Your helmet should sit snuggly on the shape of your head. Make sure that it does not wobble or fall to either side of your face as this will make it easier to pedal and see where you are headed while you are on the road. Conclusion Your helmet should rest properly on your head, with the front of the helmet covering most of your forehead. If the helmet tilts and exposes your head, it will not protect your head. Connect the chin strap and tighten it so that it will rest firmly on your chin. In the end, you should not be able to move your helmet any more than an inch in any direction. You will need to check your helmet every now and then as it the straps of the helmet may loosen. Give it a quick wiggle check before you hit the road. Accidents happen when we least expect it and the only way you can prevent it is to take the necessary safety measures. Start with these basic guide so you can ride with confidence any time.

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Essential Tips To Stay Hydrated In School

Younger children, especially those who spend more time at school, are at a greater risk of being dehydrated. As they are away from you throughout the day, it will be quite challenging to monitor or check on them if they are drinking enough to stay properly dehydrated. However, if a child brings one of the best water bottles to school, parents may not need to worry much as they the child will soon be drinking on his or her own from the reusable water bottle. The problem with kids in school today A nationwide study conducted by researchers from the Department of Social and Behavioral Sciences at the Harvard T. H. Chan School of Public Health in Boston, Massachusetts, indicated that more than 50% of the young students and teenagers in the United States might not be properly hydrated. As a matter of fact, the 54.5% of 4134 student participants aged 6 to 19 years in the study had urine concentrations that listed them as having below their minimum daily water intake. What is more alarming is that these students don’t understand the early stages of dehydration. Their thirst mechanisms are not fully functioning at their age. They may be saying or manifesting thirst when they are actually dehydrated. Thirst signal is triggered only when about 1-2% of body mass is lost. By then, the kidneys have already collected much urine. Even if the child is able to drink water once he or she feels thirsty, it will take a while before the water consumed will be distributed to the other parts of the body. Dehydration, even mild and moderate, can impede their learning as it can cause headaches, exhaustion, lack of concentration, dry skin, and a reduced mental and physical alertness. It can also affect bladder control, as well as the child’s overall health. Considering all these, it is essential that young children are taught to understand the benefits of staying hydrated at all times, especially when they are in school. They need to be reminded that the body uses up water even without them doing or engaging in intense activities. Water leaves the body when they perspire, go for bathroom breaks, even when they breathe. As the body does not have any reserve water source, they need to replenish whatever amount of fluid is lost. There are several ways to teach your child to understand all these. Here are some essential ways that will ensure that your child will stay hydrated in school. Show your child how Children look up to their parents as role models. They tend to imitate what and how they do things. This means you can easily train them to drink more water wherever they are when you show them that you do it yourself. Teach them the benefits of water as you do, how they can detect dehydration, and how they can stay hydrated even when they are in school. Buy one of the best water bottles for school for them and encourage them to always bring their own reusable bottle to school. Spend time with them teaching them these one at a time. You’ll create more bonding moments with them while encouraging them to stay hydrated throughout the day. Once they become acquainted with it, they will do it several times a day with you prodding them at first. Repeated performance of the act will encourage them to form a new habit. Once they get used to it, they will do it on their own even when you are not around to remind them. Encourage your child to consume fluid from foods and other fluid sources Fruits and vegetables also contain fluids that the body can use. When preparing your child’s lunchbox, make it easy for him or her to get some extra hydration during meal times. Add a few of their favorite fruits and vegetables in your child’s lunchbox. Allow your child to be responsible for his or her hydration A child will most likely be encouraged to drink and eat if they like the lunchbox where the food and drinks that they’re going to consume are kept. There are so many high-quality brands available online and in local stores that will provide what your child need from a food and water keeper. Consider reviews provided by buyers online so you can compare others’ experience with your perception of the products before you buy. Choose a lunchbox or a reusable water bottle after considering the materials from which the products were made, size, shape or mold, design, safety and other features to ensure that you will get the best for your child. It will also help you encourage your child to help you decide which one of the reusable water bottles he should keep. Assist your child as he or she provides his/her choices. Bring a reusable water bottle filled with water even if your destination is not really that far from home. You may think that this is not necessary if your child goes to a school near your home. However you may think or feel about this idea, it is still best that you encourage your child to bring a water bottle to school every day. This will encourage him even more to use the water bottle that he brings to school. Choose water over other drinks Kids may have a special preference for sugar-coated drinks like iced and soft drinks and other caffeinated drinks. Note, however, that caffeine is diuretic. It contributes to the dehydration process and increases fluid loss. It is also a stimulant. As such, it can depress the symptoms of dehydration. Sweetened drinks, on the other hand, are not healthy water alternatives and should be avoided for hydration except only as a last resort. Note that hydration should start at home. Your child should always be reminded of the benefits of drinking water and other healthy water options. It’s best that you always keep one of the best water bottles for school so you can easily encourage your child to stay hydrated even when he or she is in school. Teach your child the value of all these and you will soon have a more responsible child who knows the value of water to life.

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Habits For Long Run Hydration

It is critical to get properly hydrated when you are regularly engaging in long runs. This is most especially true when you have planned to participate or engage in such exercise during the hotter season of the year. You can’t just perform as you would like to if you won’t take care of your hydration level. It doesn’t matter if you are a seasoned runner or not. Even during your training cycle prior to a long run event, you need to practice and refine your hydration program. You don’t just dash on the day and chug liters of water to keep you going. That’s not how proper hydration works. As you plan your training workout, you will definitely need to consider finding the best water bottles for running. Your hydration plan will depend much on this. There are so many brands offer a lot of features, including a belt or a strap that will allow you to securely place even your phone or and other things. It can be a bit troublesome to do, but your performance will depend much on your hydration. So, whether you like it or not, you will just have to bring one with you any time you go out to run or engage in any strenuous activity. Hydration as Way of Life Proper hydration is not just making sure that you have enough bottles to fuel you on the road before you step outside. As a professional runner or a competitive runner, completing runs longer than 90 minutes in duration, you need to consider hydration as a part of how you live your life. In reality, you may be running several days in a week, which means that you may have less than 12 hours before  your next run. As hydration should not start the day that you will run, it is imperative that you continuously provide adequate hydration to your body on a day to day basis. To help you achieve such a goal, consider doing these things to make staying hydrated part of your day-to-day life: Always carry a water bottle with you and regularly drink water throughout the day. As long as your urine is light colored, you are assured that you are providing the right amount of liquid to your system. There are so many brands that offer high-quality water bottles. Look for one that you can use for a long and will provide you with quality water while retaining the liquid’s temperature longer. For every cup of coffee or a can of soda that you have each day, makes sure that you drink a glass of water. Make it your goal to have a light yellow colored urine. The easiest way that could tell whether you have enough water in your system is the color of your urine. If you urinate about 6 or more times a day and releases a good volume of light-colored urine, you are you assured that you are providing enough hydration to your body. Avoid alcoholic drinks. Phases of Hydration As a professional athlete, it is better for you to divide your hydration plan into phases instead of just focusing on a general hydration plan. Hydration Before Workout Experts suggest that hydration should always begin a couple of days prior to the run. As I have mentioned earlier, since you are out to run several times in a week, you might not even have a day for the next run. The best way to keep hydrated then is to ensure that you take enough water or fluid a couple of hours before an activity. You need to make sure that you take sufficient nutritious food and fluids in your system. It’s easy quite easy to pick the wrong food to eat, especially when you have a scheduled run just a few hours away. Make sure that you always have easy-to-digest, highly nutritious foods ready. One of the best options is energy bars. Water or sports drinks? Water will not be enough to help your body feel invigorated throughout and after a long run. It is best that you take a sports drink and water. This will ensure that you will also provide electrolytes along with water to your body. Alternate water with a sports drink. But you will need to stop taking in more fluids about 30-minutes before your long run. You’ll know that you are properly hydrated when your urine is light yellow when you pee. Hydration During Workout You sweat as you exert energy and get exhausted while working out. Still, there are many people who choose to voluntarily become dehydrated for some personal reasons. However, if you have one of the best water bottles for running with your favorite beverage kept cold, you will just be grateful that your clock alarmed for your next sip. You don’t just plan to do it, you have to drink your fluids. With a great drinking bottle, there’s just no reason for you not to, however. Simply drink when your watch beeps cueing that it’s your time to take a sip. Remember that if you forget to drink once, you may find it difficult to catch up and this will affect your performance. If you find it difficult to do, while you are on the fun, stop for a while or walk a bit to allow the fluid to settle in your system. When you plan your training route, make sure that you find one with places to stop and reload your fluid holders, like a water fountain or a convenience store. If not, you’ll have to create a loop that will lead to either your house or car. You just need to have a way to rehydrate for you to have a successful long run. You’ll also have to make sure that you have something that you will love to drink. Choose any beverage that suits your taste while at the same time will provide you with the essential elements that your body needs for proper hydration. Hydration After Workout Just as you need sufficient liquid before and during workouts, you’ll need as much once your training is done. The best way to determine how much you need to replenish any lost fluid is to calculate your sweat loss. Weigh yourself before and after a workout. About 20 to 24 fluid ounces of water is enough to replace every pound lost. Conclusion Managing your water as well as your nutrition intake is a critical part to train to reach your potential. Quality training leads to improved fitness; improved fitness will lead to great runs. As you learn to hydrate properly, you will be ready any time for a long run.

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Signs You Need A Pregnancy Pillow

Though a pregnancy pillow can be used at any part of your pregnancy, it can best serve your needs when used at the time when you need it most. The question now is where are you in your pregnancy? If you are about to enter the second trimester of your pregnancy, you may want to consider finding the best pillow for pregnancy as it can relieve you of so many pregnancy-relaled pains during this time. During the second trimester of your pregnancy, you may experience the following changes: Weight gain. You will add more pounds as your baby grows. During this period you may see put on about 3 to 4 lbs. Breast growth. Your milk glands enlarge as well as adds in a few deposits of fat. These changes prepare your body for breastfeeding. Braxton Hicks contractions. Also known as false labor. This happens as your uterine muscles tighten as your uterine prepares for labor and delivery. Pregnancy weight, sleepless nights, physical pains, and psychological exhaustion will drain your energy faster causing you to feel tired more often. Nasal and oral health issues. Hormonal changes will affect your oral ligaments and bones causing you to experience several oral health issues, such as loose teeth and bleeding or swelling gums. Urinary tract infections. As your uterus expands, it may cause pressure on your bladder preventing it to empty completely when it should. As your uterus expands, it may press food and acid back into your esophagus and cause this condition. Back, pelvic, neck, shoulder, hip and other body pains. The expanding muscles and ligaments around your tummy and pelvic area will cause several pains that you may have to endure as your pregnancy progresses. This can be caused by the pressure on the nerves and muscles as your body compensates for the growth of the baby inside your tummy. If you have a high-quality pregnancy pillow, you can position your self on it to help minimize these symptoms. You can also use this pillow for other purposes as well, even long after you have finally given birth. How will you know that it’s time to buy a pregnancy pillow? Here are the signs to consider: Lower back pain. Experiencing lower back pain is one of the usual disruptive symptoms to consider when thinking of finding the best pillow for pregnancy. Studies, including this one, indicate that about 50% -80% of expecting women will report having experienced a back pain. The most common cause of this pregnancy pain is the additional weight gained during pregnancy. However, it can also be caused by the changing hormones, stress, poor posture, as well as in the change in the center of gravity. Health experts recommend sleeping on the left side while cradling a pregnancy pillow so that all areas experiencing discomfort will be provided equal support. Leg problems. Leg pain and cramps are also common problems during the second trimester. With a wedge-type pregnancy pillow between your legs, they can be provided adequate support while you rest or lie on your left side while on your bed or on the sofa. This position will also stimulate blood circulation, thus preventing swelling and cramps. The Mayo Clinic recommends the following to help relieve leg pains and cramps: Stretching the calf muscles. Keeping yourself properly hydrated. Wearing the right footwear. Staying active Lack of deep sleep. Having a good quality sleep is crucial for an expecting woman to experience a healthier pregnancy. However, many pregnant mothers are deprived of having a good quality of sleep. As a result, they suffer from insomnia and exhaustion, as well as a lack of sleep. Researchers affiliated with the National Sleep Foundation came up with a recommendation on the proper sleep duration by age. This recommendation was based on a review of more than 300 research studies. This indicates that a pregnant woman may need more hours than the usually recommended 7-9 hours of sleep or a few more naps throughout the day. If you have a maternity pillow to rest your aching body while you sleep, you can sleep longer peacefully. You won’t have any sleepless nights, your body pains will dramatically be minimized, and you will feel totally relaxed as you doze off for that needed rest. Headaches. Expecting moms also complain of having headaches, especially during the second trimester. With the right pillow like a maternity pillow, you can have something to prop your head properly and help alleviate both minor and severe headaches like migraines. A pregnancy pillow is made to be firm enough to keep your head, neck, and spine aligned. There are more pains that you may experience as your pregnancy progresses, including hemorrhoids, heartburn, round ligament pain, and even a health condition called the Carpal Tunnel Syndrome. Sleeping on your side with a pregnancy pillow will help provide support to problem areas and relieve the pain that you are experiencing. Conclusion Pregnancy pillows come in various shapes, sizes, fillings to accommodate particular body pains experienced by expecting moms. To find the best pillow for pregnancy, you need to define what exactly is bothering you. Then consider your budget for the pillow, the size of your bed, the filling used for the pillow, the type of pillow that will provide the needed support, and other factors that will allow you to get the most value from the pregnancy pillow that you intend to purchase.

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Why Should You Wear A Maternity Support Belt?

Pregnancy has its gifts as well as its curse. It gives every woman to bring into life what his other counterpart cannot do. Pregnancy allows her to experience pregnancy glows that make her skin, nail, and hair to look gloriously beautiful. Her condition also gives her the freedom to do much of what she wants to do and how she wants them to be done. She becomes a queen ready to give an order that others are so willing to do. Even with all these and other benefits of pregnancy, any expecting woman will also feel the need for emotional, physical, and social support. This is because there are a number of challenges that she has to overcome throughout her pregnancy. And it does not end once she gives birth to her child. Meeting The Demands Of Pregnancy Even before you get pregnant, you understand that such condition will require a lot from you. So, you make the necessary planning and adjustments to meet the expected demands. There are times that those needs are not actually realized until you see the baby inside your tummy starts growing at a rapid pace, however. That’s especially true with first-time moms. That is the only time that you may think that changes with everything else (including your wardrobe) may not be sufficient enough to meet the demands of your developing baby. You will experience visible (and not so visible) changes along with your condition. Most of your concerns may be treated either by over the counter or prescribed medications. However, there are specific issues that you can just deal by slightly modifying the things that you are currently using. Pregnancy-Related Pains With pregnancy comes a lot of pains — lower back pain, leg pain, round ligament pain, and so on. All these may be due to the fact that the baby inside your tummy is growing fast. Your body responds by stretching or expanding. Your muscles follow the contours of your expanding belly. Together with the added weight, your muscles, joints, and a weak central core create a tension and cause these sudden and intermittent painful conditions. A Cost-effective Means To Lessen Pregnancy Pains Thanks to an amazing pregnancy belt or belly band, these painful conditions may be easily relieved. A belly band is worn right under the abdomen to provide a gentle support to the baby belly and the lower back. Here are some other amazing things that you need to know why you should wear a maternity support belt. With a pregnancy support belt, pregnancy-related pain may be easily relieved. A lot of pregnant women can understand these kinds of pain. Its one of the challenges that a pregnant mom has to deal with even from the early part of her pregnancy. It can be so frustrating at times as it seems the pain just won’t go away even when you have already followed the recommendations of your doctor. Fortunately, there is an easy way to eliminate if not alleviate the pain. Wearing belly band provides support to the abdominals as it takes pressure off the lower back. This eases the typical uneasy feelings brought about by pregnancy. Belly bands also cover and assists your core area. Thus, providing help with round ligament pain, a hernia, Symphysis pubis dysfunction (SPD), and pelvic pressure. Wearing pregnancy belly band during pregnancy may help support your lower back and baby belly while doing your daily activities. As a result, you will feel lesser pain where you usually feel it. This happens as the belly support band relieves the pressure and the tension around ligaments. Pregnancy belly bands provide gentle compression while you do your regular activities. The belly band that provides the same level of comfort and compression to the uterus like how a brassier provides support to the breasts. Wearing a belly band reduces discomfort during physical activities as it provides support like a sports brassiere. Wearing pregnancy belly bands encourages the expectant mother to maintain a good posture. Wearing one of these ingenious maternity accessories sends gentle cues to the body to correct its posture. With the extra weight that the expectant mother carries, her body automatically responds by overextending or slouching as this make her feel better. However, with the belly band around your abdomen, you are unconsciously and constantly reminded of your posture. With a pregnancy belly band, it will be easier for you to engage in pregnancy-related activities. Even your doctor will attest to the benefits of exercising not only when you are not pregnant. When you do your regular exercises, you help your core muscles to be strengthened and be ready for labor. It also increases your physical endurance and lessens the risk of hypertension, depression, as well as diabetes. However, there are so many expecting mothers who may feel that they are not fit enough to do even simple exercises. Some even quit working because of the discomfort that they experience during their pregnancy. As mentioned earlier, wearing a pregnancy belt will dramatically decrease any discomfort or pain that you may experience, though. As a result, you can engage in and enjoy more activities. This will be physically and financially beneficial to you. Pregnancy belly bands may also be worn after giving birth. Your muscles, especially your core muscles, weaken after you give birth. It will take some time for them to return to their original position after they heal. Wearing a belly band can help alleviate any discomfort. It can also assist in healing any separations of the abdominal muscles. Finally, it can help a new mother to get back on their feet after giving birth. Conclusion Pregnancy belly band is a handy helper during and after pregnancy. It can make your pregnancy a lot easier. However, you need to limit its use so that it won’t be difficult for you to keep them after your pregnancy. It is best that you let it around your belly for only up to three hours. However, if  you have a more difficult condition, you will need to ask for your doctor’s recommendation.

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Empowered Women

A Journey Back to Self: Selfheal lessons for Growth, insight and inspiration. These lessons are a way of creating a better life and understanding of your life purpose. Balance Physical and Auric energies for harmony and health.  Discover the Divine Inner Child and enjoy energy and happiness. By following the lesson plan you will discover the inner meaning of many of the habits and behaviors of your present day life experience.  These lessons offer you a way back to yourself.. your desires, your well-being and free you to celebrate the joy of living. You will work through your belief system.. understanding what you believe.. why you believe and if it is time to let these beliefs go to be replaced with Knowings. This series of lessons take you through a journey of your Whole Life.. from past to present day.. opening the door for personal understanding and empowerment. Changing your life begins NOW>>> with small changes which open doors to opportunity, success and abundance. Connect with the Shamanistic Healer with in YOU> Learn what beliefs hold you back, limit your joy and enjoy releasing them.  Transform your life and empower yourself to live your dreams. I offer three options for working with you on these powerful, life changing lessons.   Over the years many have experienced wonderful changes in their lives through the process of self understanding and the power of inner change. I have just added a network for all students who take the class.  Regardless of which option you decide on, you will be invited to join a member’s only network to discuss with me and others your journey during the class. You will stay a member as long as you like.  The member’s only network is my gift to you on this exciting journey.

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Follow these steps to Create the Life of Your Dreams

Create the Life of Your Dreams We all dream of a perfect life, filled with joy, health, prosperity and wonderful relationships. Why do so many still struggle for this life of wonder and joy? They don’t know the secret to using the principle of the Law of Attraction. This book tells it straight, no white washing, no holding back. The mini lessons on self understanding will empower you to create yourself and your  life in abundance and joy. As a healer for many years, I work with many people who just need a helping hand in understanding how these principles work. Using every day language I reveal the secrets to working with the law of attraction to create the life of your dreams. Understand the power of your thoughts and beliefs… See the incredible role your beliefs and self esteem play in your experience. It’s simple.. and I tell you exactly how to use this powerful secret Law of Attraction to create your life the way you really want to experience it. If you will take the time to work through this book and apply these principles in your daily life.. YOU WILL BE AMAZED at the changes that take place at once. Don’t put off living a life of joy and abundance.. Don’t wait for love.. Enjoy it now.. Experience health, joy, love, relationships, abundance and an empowered life.. RIGHT NOW! This is an original ebook.. I wrote it and own the copyright.. it’s only available from me. If you’ve wondered how we create the life of our dreams.. Read this book, follow the steps.. and experience the magic for yourself. After payment you will be directed to to a page  to download your personal copy of this powerful and life changing book.

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A Journey to Self Empowerment

As a spiritual healer and teacher for more than 15 years, Donna/Manyfeather has offered guidance and a helping hand to many on their road to healing and empowerment. The author of books and lessons which encourage and uplift women to find their place of balance, inner peace and power, she reaches out with love and clarity. On these pages you will find many ebooks and lesson books to aid you on your journey to your self. Many women loose sight of their real selves when their identity is shadowed behind being a daughter, wife, mother, or friend. Each book and class brings you the energy to work with your intention and intuition to come full circle.. remembering yourself.

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