Eating is the way to lose weight.   We are designed to eat! It seems counter intuitive in our dieting society but eating is not what makes people fat and dieting is NOT the way to lose weight.  The popularity of diets is a major contributor to the obesity epidemic.  With each round of dieting muscle is lost and metabolism lowered.  The weight always comes back, not because people are weak but because it is a physiological reality.  We have to stop thinking food is the enemy. It is what you eat and when you eat it that matters most. The answer to weight loss is to stop eating things created in a laboratory, and start eating the foods our bodies recognize as food.  Going hungry to lose weight will never work for very long and here is why:

1. Being hungry lowers metabolism while eating increases metabolism. The faster our metabolism is the more we can eat without gaining weight.

2. Hunger is a natural mechanism to make sure we eat, and eventually we will.  Going without enough food is like holding your breath.  Eventually you will breathe and when you do you will gulp in all you can.

3. If our weight loss program involves being hungry all the time we will eventually give it up. It just isn’t very fun being hungry!

4. When we are hungry we are more likely to feel tired and sluggish. We are less likely to want to move and moving burns those calories.

So how do we eat and lose weight?

1. Eat first thing in the morning and get that metabolism fired up. Remember your body has gone a long time without food.

2. Eat often – every 2 1/2 – 3 hours.  It will seem like you are eating more but the reality will be that you will eat less.  When you go too long without food you will be more likely to over eat and also to reach for those simple, factory made carbs.

3. Include protein with each meal. Protein has a thermogenic effect building metabolism.  It will also help you feel satisfied longer.  Good options are raw nuts, beans and lentils, fish, chicken, beef, cottage cheese, greek yogurt, and the fabulous egg.

4. Eat some fat.  We need fat.  Have a zero tolerance for hydrogenated oils, but include a variety of other fats in your diet.  They help you be better nourished and feel full longer.

5. Cut out the processed foods.  Processed sugar is directly or indirectly responsible for nearly every extra pound walking around America!  Artificial sweeteners and high fructose corn syrup (HFCS) are even worse.  Satisfy that sweet tooth with fruit, raisins, dark chocolate (70% cocoa) or peanut butter.  Read the labels.  If you need a scientist to explain it, don’t eat it!

6. Be patient.  Your body will wait to make sure you are serious before it will let go of those extra pounds.  How many years did it take you  to accumulate that weight?  Is it really reasonable to expect to take it off in a few weeks or months?   Eating is a slower way to lose weight but it is the only way to lose it permanently.

Eating this way still takes discipline but it is the discipline of planning rather than forcing yourself to do something as unnatural as going hungry.  So eat!  But eat real food and fewer science experiments.

1. Drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes. A Danish study revealed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or milk. 
2. Even diet soda will pack on the pounds: Researchers from the University of Texas Health Science Center found that those who drank diet soda had a 70 percent increase in waist circumference over the 10-year study, compared with those who didn’t drink any soda. Those who drank more than two diet sodas per day saw a 500 percent waist expansion!
3. Artificial caramel coloring used to make Coke, Pepsi, and other colas brown. The reason: Two contaminants in the coloring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the coloring is purely cosmetic. According to California’s strict Proposition 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, both diet and regular, contain 200 micrograms per 20-ounce bottle.
4. Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavor and improves their shelf life. Although it exists in many whole foods, such as meat, dairy, and nuts, too much phosphoric acid can lead to heart and kidney problems, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging. Excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels—a disturbing trend considering that soda manufacturers have been increasing the levels of phosphoric acid in their products over the past few decades.
5. The artificial sweeteners are bad for the environment.  The artificial sweeteners in diet sodas don’t break down in our bodies, nor do wastewater-treatment plants catch them before they enter waterways so the end up in rivers and lakes. A recent test of 19 municipal water supplies in the U.S. revealed the presence of sucralose in every one. It’s not clear yet what these low levels are doing to people, but past research has found that sucralose in rivers and lakes interferes with some organisms’ feeding habits.
6. Mountain Dew contains an ingredient called brominated vegetable oil, ( BVO), added to prevent the flavoring from separating from the drink, is an industrial chemical used as a flame retardant in plastics. Also found in other citrus-based soft drinks and sports drinks, the chemical has been known to cause memory loss and nerve disorders when consumed in large quantities. Researchers also suspect that, like brominated flame retardants used in furniture foam, the chemical builds up in body fat, possibly causing behavioral problems, infertility, and lesions on heart muscles over time.
7. It’s not just the soda that’s causing all the problems. Nearly all aluminum soda cans are lined with an epoxy resin called bisphenol A (BPA), used to keep the acids in soda from reacting with the metal. BPA is known to interfere with hormones, and has been linked to everything from infertility to obesity and diabetes and some forms of reproductive cancers.
8.  Yellow #5 is a common dye used to color soft drinks. Reactions to the consumption of this dye can include indigestion, anxiety, migraines, clinical depression, blurred vision, itching, general weakness, heat waves, feeling of suffocation, purple skin patches, and sleep disturbance. It has also been linked to childhood obsessive compulsive disorder and hyperactivity. Its use has been banned in Norway, Austria, and Germany.
9. Carbonation is an irritant to the stomach. Our bodies pull calcium out of the bloodstream to cure this irritation. The blood must replenish its calcium supply, so it pulls calcium from the bones contributing again to osteoporosis.
10. If you drink at least one soft drink every day, you could have more than a 50% higher risk of developing metabolic syndrome according to a study in the American Heart Association’s journal. Metabolic syndrome is a group of conditions which includes lower metabolic rate and excess fat around the waist. Researchers found the risk was high whether you were drinking regular or diet soda.
11. Have you heard dentists refer to “Mountain Dew mouth”?  Drinking soda has a detrimental effect on our teeth. While the high sugar content of soda causes tooth decay, the acid in all soft drinks easily dissolves tooth enamel.
12. Michael Pollan says if we are what we eat we are mostly corn.  Take a look at the ingredients list for any soda and chances are most of those ingredients are derived from corn. As much as 88 percent of the corn grown in the U.S. is genetically modified to resist toxic pesticides or engineered to create pesticides within the plant itself. There are no human studies that can prove or disprove whether these crops are safe. Independent scientists have found that, in animals, genetically modified crops, or GMOs, are linked to digestive tract damage, accelerated aging, and even infertility. By drinking soda, you’re taking part in the biggest science experiment on the planet.

“Every human being is the author of his own health or disease.” Buddha

I want to acknowledge Rodale and their great article 9 Scary Facts About Soda from which I borrowed heavily.

We had a company contact us that was interested in promoting FitMania and asked for reviews or testimonials.  I don’t know of anyone in the valley that does reviews for fitness businesses so I sent them the following comments.  These are all e-mails except the last one which was posted on a blog.  I have included the text and the link for that one.

I LOVE bootcamp! I have never found a workout that is so easy to learn and so effective. There’s no complicated steps to learn and no 90 minute commitment. I am getting an awesome hard workout in a half hour and seeing great results. In the first 3months I have lost 20lbs and I feel great! My strength, stamina and energy levels have greatly improved and I find myself seeking out other ways to exercise, like hiking and dancing. No more couch potato for me, just more confidence and better fitting clothes!  Amber L.

“I tell all my friends that they should check out FitMania. It is a GREAT place. I have never stayed with a workout program in my life. I have been at FitMania for 5 months and I feel better than I have felt in over 15 years. Sherry and crew provide a lot of real motivation to help you and challenge you every session! (and no I was not paid for this endorsement) Come in and get hooked on the workouts AND the people that are at FitMania.” Brian G.

“Sherry, I was sad that I missed saying good bye to you.  I was in Boise just for 3 months taking a midwifery course.  I am now headed to work with women in developing nations.  I want to thank you for all your encouragement and support over these last 6 weeks at boot camp.  I really enjoyed the class and loved the environment you created.  You are such a good balance of challenging us, supporting, encouraging, motivating and empowering.  Thank you again for a great 6 weeks of work outs and motivation.” Christine L.

“I am so happy to be back.  This program has been the best thing I have ever done for myself!  When Chris and I were cutting wood I felt so much stronger.  I can tell every week that I am getting stronger, have more endurance and my body is changing.  I am finally coming to terms with no weight loss because clothes that didn’t fit before are starting to fit now.  My water skiing was so much better than last summer.  Chris said that I looker so much more confident and aggressive.  I did have one rad narley crash and did a side ways face plant and bounced twiceover the water.  So, the good news is I recovered so much quicker than I know I would have last summer.  I am so grateful.” Kathy F.

“Sherry Fernandez teaches the best boot camps in town.  I started attending her camps 8 months ago and cannot believe the changes in both my body and mind.  What sets Sherry apart from the others is her positive attitude and encouragement.  She pushes each and every one of us to our max no matter what level of fitness.  She believes in us before we believe in ourselves.  I was overweight and out of shape when I started and she helped me believe that I could really do this. I felt nervous being with others in the class who were so strong and fit.  But Sherry pushed and encouraged me to do my best for my level.  And that level has gotten higher now than I ever thought possible.  I have lost almost 40 pounds and am stronger than I ever have been in my life. And I’m not done!  That excites and empowers me. Sherry is always saying “You can be as lean and as strong as you want to be.”  It’s so true and I’m a believer.  I cannot speak more highly of Sherry Fernandez and am very grateful for her strength, guidance and encouragement.”  Patrice S.

Consider this fable: “There once was a caterpillar who did not know what she

wanted to do with her life. She wandered aimlessly until she saw another caterpillar hanging upside down on a branch caught in some hairy substance. She said, “You seem to be in some trouble. Can I help you?” “No,” said the hanging caterpillar, “I have to do this to become a butterfly.”

“Butterfly? What is a butterfly?”

“It’s what you are meant to be. It flies with beautiful wings and joins the earth to heaven. It drinks only nectar from flowers and carries seeds of love from one flower to another. Without butterflies the world would soon have few flowers”

The yellow caterpillar exclaimed, “It can’t be true! How can I believe there’s a butterfly inside me when all I see is a fuzzy worm? How does one become a butterfly?”

The hanging butterfly said, “You must want to fly so much you are willing to give up being a caterpillar.”

Life offers so much! There is so much to do, see, feel, touch and especially be. Helen Keller said, “Either life is a daring, joyful adventure or life is nothing.” Of course that kind of life requires giving up the comfortable mediocrity of being a caterpillar.

“Sickness is the vengeance of nature for the violation of her laws.” -Charles Simmons

On my website I say, “Society has given us a wealth of knowledge on health, weight & fitness while obscuring the answers we are looking for.”  Here is a sample of the misconceptions that make me craziest. 

Lie # 1  If you are trying to lose weight you should not eat (pick one or more) bananas, avocadoes, carrots (yes, carrots!), too many almonds, egg yolks . . .

These are all fabulous foods whether you are trying to lose weight or not.  Let’s be logical.  No one got fat eating those things.  People get fat by eating ice cream, cup cakes, donuts and bagels so why take it out on the poor banana?  Doesn’t it make more sense to quit eating the things that made us fat?

Lie #2  Fat makes you fat.

It sounds logical but fats are an essential part of your diet.  Fat-soluble vitamins, such as Vitamin A, could not be absorbed without some fat in the diet.  Fat also supplies the body with energy.  It contains more energy than any other nutrient (9 calories per gram). It also cushions organs, builds cell membranes and may actually lower the risk for some diseases, including some cancers and heart disease.  Best of all it makes you feel satiated so you eat less.  BUT not all fats are equal.  There is saturated, poly unsaturated, trans fats and on and on.  It is a lot to remember so keep it simple with these little rules.  1.  Never, ever, eat a hydrogenated or partially hydrogenated fat.  Margarine, shortening and maybe your peanut butter.  You will have to actually read the ingredients to be sure because labeling rules are tricky.  2.  Keep animal fats at a minimum.  3. Plant based fats are fine.

Lie # 3  Soy milk is a health food.

Haven’t you wondered how they milk a soy bean?  Whole beans are okay and occasionally tofu but soy contains isoflavones, which your body converts to phytoestrogens, a chemical that is similar in composition to estrogen.  It is complicated by the fact that soy is in a lot of processed foods (like meal replacement bars) and it is usually concentrated. It is also one of the big three  genetically modified crops (GMO) if that concerns you.  Men should absolutely not drink soy milk and I wish women wouldn’t.

Lie # 4  Organic means healthy.

No! No! No! Simple sugar can be organic and it is definitely bad for you.  Organic is a good thing but doesn’t make an unhealthy food healthy.

Lie # 5 Artificial sweeteners are better than sugar.

Where does aspartame come from?  Splenda?  Only your chemist knows.  Losing weight is not just about calories.  Let me repeat that. Losing weight is not just about calories.  Artificial sweeteners can cause metabolic syndrome (a lower metabolism) and keeps your body craving simple carbs.  If you drink diet soda your chances of being obese goes up 40%.

That will do it for now . . . until I remember something else that makes me crazy.

Photo Credit: Fovea Centralis

Are you one of those people who faithfully do long, steady cardio workouts? I see people at the gym running, cycling, stepping, etc, while reading a magazine, or plugged in to TV or iPod and usually with a bored, joyless expression. If this is you then here is the good news. You are way ahead of your friends who are still in bed or sitting on the couch. A big pat on the back for self-discipline. There are times when a nice long run or walk is just what body and soul need. However, if you want to increase your fitness level, increase the fat burning effects of cardio and reduce the amount of time you are exercising, try an interval program. Here is how it works: 

First, put down the magazine! Turn off the TV. Don’t multitask your workout. You might even consider leaving the iPod home. Some serious body builders feel that even music is a distraction. Vince Gironda wouldn’t even allow music played at his legendary Vince’s Gym in Southern California. Instead focus on the workout and appreciate what your body can do. We could all use a little time “unplugged”.

Next pick your preferred method of cardio. Any machine will work as well as being outdoors.
5 minutes warm up
1 minute sprint. *
2 minutes active rest **
1 minute sprint
2 minutes active rest
1 minute sprint
2 minutes active rest
1 minute sprint
2 minutes active rest
1 minute sprint
2 minutes active rest***

That’s it! Twenty minutes!
Benefits:
An hour on that treadmill will burn more calories, if you don’t die of boredom, but when you are finished so are the calorie burning benefits. With interval training your calorie and fat burning benefits last up to 48 hours, plus it creates a hormone environment conducive to weight loss. It will also strengthen your heart and give you an extra forty minutes a day to download iTunes.

*This is full sprint but not so fast you can’t finish the minute. I like to say on a scale of 1 -10, 10 feeling like a heart attack, work at a 9.
**An active rest is comparable to your warm up pace.
*** This routine is a sample. To get maximum benefits mix it up to keep your body not knowing what to expect next. A simple Google search for interval training will give you other options and explain more benefits.

This is NOT true and we DO NOT ever do sit ups. Sit ups will eventually cause damage to most people and, other than making the rectus abdominis thicker (a thicker waist?), they have no benefit to a stronger or sculpted core. We have around 850 muscles in the body and a good deal of them are core muscles whose function in part, is to stabilize the spine. Thickening one muscle cannot create a strong core.  Doing any type of spinal flexion can be harmful to your low back because this will compress the disks in your spine. The disks in your spine are the same disks that get herniated in low back injury. And moves like sit-ups essentially “crush” the disks between the bones in your spine, causing terrible pain and nerve damage.

Ironically, though, they do remain a good way to measure abdomial strength.  Dr Stuart McGill offers a better way still.  He teaches that adults should be able to hold a front plank for 2 minutes

So what about crunches, the staple core exercise in many workouts? They are still spine bending exercises and not much better than a sit up. Most professional trainers and experts have determined that there is too much risk for way too little results.

So what to do instead? Come in on a Wednesday and try one of our core workouts and you will find out. Come for 2 months and you will have the strongest core of your life!

“We do not usually make significant and lasting changes in quantum leaps. All permanent change is progressive over a long period of time. This type of change requires patience and discipline. It is only this type of change that is worthwhile and enduring.”  Brian Tracy

I am not real attached to my scale but over the course of 2011 I gained about 5 pounds. I will take it off this month. I will do it the way I teach clients to do it. Here is my plan and a few tips and considerations.

FOOD
What I Eat:  I am eating vegetables, fruit, nuts, beans, Greek yogurt, string cheese, eggs and lean meats. I will skip grains for two weeks and then will add whole grains, 1-2 servings a day, focusing on quinoa, brown rice and oatmeal.

What I Will Not Eat:  Added sugar, sugar substitutes, soda of any kind, white flour products including pasta, commercial meal replacement shakes or bars, processed meats like ham, sausage, bacon or lunch meat.
If it doesn’t have a mommy or it doesn’t grow in the ground I won’t put it in my mouth.

When I Eat:  Every 2 1/2 – 3 hours starting when I get up. I make sure I eat before and after my workouts. I make sure I eat enough calories that I am never really hungry.  I do not eat after dinner and never in front of the TV.

How Much I Eat: Protein portions the size of the palm of my hand, all the vegetables I can and other carbohydrate portions the size of my fist.
EXERCISE
I do high intensity interval training (HIIT), our boot camp, 3-4 days a week. I do something active that I enjoy on the other days except Sunday. Sunday I let my body rest.

TIPS AND EXPLANATIONS
1.  If you think you will feel deprived plan on a free day or a free meal once a week (only once a week). Eat as much as you want and what you want.  There are both psychological and physiological advantages for doing this so it can actually help your progress.  If there is something during the week you are dying to eat put it in the freezer for your free day.

“Don’t give up what you most want in life for something you think you want now.”  Richard G. Scott

2. Watch your labels and don’t fall for hype. Special K is loaded with sugar, most multi-grain breads are not whole grain, many commercial yogurts add a bunch of sugar, HFCS, artificial sweeteners and sometimes all three.

3. There is no magic pill or potion to make you thin and keep you thin. Even if there was you would miss the journey. One of the most gratifying results of and being fit and losing weight is what you become in the process.

“Success lies in the effort, not the attainment.  Full effort is full victory.”  Mahatma Gandhi

4. To be successful you must plan ahead. Know the night before what you will eat the next day. When I cook I cook a large quantity. We grill steak and chicken and put them in the freezer. I make soups and stews and we put it in small containers in the freezer. I keep large bags of frozen vegetables in the freezer.

5. It is easy to get in a rut and begin to hate your program. Avoid this by making a list of every vegetable you like, then every fruit you like. Do the same with meats and dairy and so on. Then post it on your refrigerator and rotate through your list. Trust me on this! If you don’t you will find yourself relying on the same few foods  and that is boring and not healthy.

6. People are more successful when they share their goals. It helps us be more accountable. Make sure you share them with people who will support you.  Remember that a goal not written is only a wish.

7. Chocolate is a great appetite suppressant and can help you feel satisfied, but it must be very dark chocolate.  It should be a bare minimum of 60% cocoa. With time you can develop a taste for it darker. I prefer Green & Blacks 85%. The darker the chocolate the less sugar.

8. We humans are driven by a variety of appetites to insure that our basic needs are met.  We hunger for food, water, sleep, sex and some other more complex needs like love  or acceptance.  It can be easy to confuse these needs so when you feel hunger make sure it is a hunger for food.

9. Find a picture of some fit person that inspires you and hang it up where you can see it often.

“Hold a picture of yourself long enough your minds eye and you will be drawn toward it.”  Harry Emerson Fosdick

This works but it has to become, eventually, a life style.  It is a great deal though.  You get to lose weight, eat great foods, learn how to appreciate real food again and sharply reduce cancer, diabetes, hypertension, high cholesterol, depression and a host of other illnesses.

If you have a tip please leave a comment.  It might be just the thing someone else needs.

“Indeed, man wishes to be happy even when he so lives as to make happiness 
impossible.”
-St. Augustine

Now, with the idea in mind that happiness takes some effort, here are a few idea’s on how to be happy(er). If you have been following this blog some of these suggestions will sound familiar.

1. Exercise for the happiness effect. Okay, you know this one is coming so let’s get it out of the way. Studies continue to show that exercise works better than anti-depressants. And you don’t have to be depressed to feel the happiness effect of exercise.

2. We are happiest when we are growing. Do something hard. Self esteem is earned, not an inherited right. Do things that give you a feeling of accomplishment. For years when my esteem or happiness was low I would pick a hard hill, usually the road to Tablerock, and ride my bike to the top. The options for hard things are limitless. You could run in a local race, serve someone you would rather not serve, take a class or ride your bike up a hard hill.

3.  Fill your mind with happy things. Drastically limit the news, talk radio, television, internet junk, etc. These things are all negative. Replace those things with things that are motivational and inspiring. Keep good audio programs in your car and a good book on hand.

4. Sleep for happiness. Get enough sleep.

5. Eat for happiness. Eat often and avoid simple carbs to prevent changes in blood sugar which in turn causes mood swings, irritability and stress.

6. Find happiness in the moment. Having six kids and all that goes with it I learned to multitask pretty well. Now I am un-learning it. We miss the joy of the moment when doing two things at once or doing one thing while thinking of what we will do next.

7. Find happiness in quiet. Find quiet time everyday, to just think and be. Keeping a gratitude journal is a great thing but like a wise man once said, “silent gratitude isn’t much use to anyone”. Verbalize your gratitude to those who need to hear it.

8. Express gratitude for happiness.

9. Spirituality brings happiness. Studies repeatedly show that people who pray and feel they have a personal relationship with God are happier than those who don’t.

10. Relationships affect our happiness. Give priority to close relationships. Surround yourself with uplifting people, avoid negative ones and avoid people who stomp on your dreams or goals.

11. Happiness is a choice. Happiness is something we choose. Choose it everyday.

“You are one of the noblest of God’s creations. His intent is that your life be gloriously beautiful regardless of your circumstances.”
-Richard Scott

Sherry Fernandez

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”  Jim Rohn

This boot camp program is the best in Boise!  Here are 14 reasons why.

1. This boot camp is metabolic training and most boot camps are not. It’s a metabolism builder. We do High Intensity Interval Training (HIIT) or metabolic training.  When you use a treadmill or lift weights in traditional programs your metabolism immediately drops back to normal but with HIIT training your metabolism stays up for 36+ hours!  About the time it begins to return to normal you are back for another session.  Over time you build a faster metabolism.
2. Our program at Fitmania is based on solid scientific fitness principles and we stay current with the latest research.
3. We use exercises based on natural body movement, the way you moved and played when you were young. Improved core strength is a priority and endurance, agility, balance and range of motion are all improved.
4. There is almost no risk of injury because we use natural movement and little added weight.  Good form is a priority and is taught continually.
5. This is group personal training so we keep the classes small.
6. The time demand is minimal.  Who has time to live in a gym?  Three to four 45 minute sessions a week covers all the intense cardio and the resistance (muscle building) training you need.  This is a total workout.  Do something on the other days, but do something you enjoy at whatever pace you enjoy doing it.
7. Body builders to overweight moms all get maximum benefits because this workout is done in timed intervals.  Everybody goes at their best pace and exercises are modified for each persons needs.
8. No fluff, no gimmicks, no waste of time.  No sand bags or tires to throw.  Only the best exercises and simplest equipment.
9. New workouts each week.  No boredom and no adapting.
10. This is the most intense and addictive 45 minutes in Boise!
11. No contracts.  We want you to stay because it is the best program in town and it works, not because you got caught up in a good sales pitch!
12. The monthly membership fee entitles you to attend as many sessions as you want at whatever time works best for you that day.
13. Body measurements, nutrition and gym memberships are part of the enrollment fee.
14.  This is a great environment.  No yelling, no ego.  We have exceptional trainers and the reason they work here is because they want to make a difference.

You see boot camp programs everywhere.  You might be wondering if it is just the latest fitness craze and will go the way of leg warmers and Jane Fonda videos.  Many programs will fade away because everybody who thinks they know anything about fitness is calling any program they want to put together a boot camp.  However, good programs based on solid principles like Fitmania’s are here to stay.  It will be the traditional gyms and programs that become fitness dinosaurs.

“All life is a chance.  So take it!  The person who goes furthest is the one who is willing to do and dare.”   Dale Carnegie 

By:  Sherry Fernandez