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Chronic pain consumes approximately $86 billion per year and affects over 80 million Americans. (2008, WebMD) Many of these either do not work or are potentially toxic to our liver and have other side effects. Neck and back pain are very common as are migraines, headache, arthritis and muscle pain Anti-inflammatory drugs are among the most common pain relief medicines in the world. However, there are many natural anti-inflammatory agents (without side effects) found to be highly effective in relieving pain. Many of these are essential oils. Evidence from clinical trials suggests that aromatherapy might be used as a complementary therapy for managing chronic pain. Essential oils have pharmacologically active ingredients and aromatherapy might possibly also play a role in the management of chronic pain through relaxation.(Buckle) What can essential oils do for you? Lavender: for many centuries, we know that essential oil lavender can help with pain, infection, relaxation, and sedation. (Denner) Pain itself is a stressor, which increases cortisol levels. Elevated cortisol is also known to irritate many other health conditions such as arthritis, inflammation, sleep disturbance, digestive problems, headaches, etc. So reduced levels of cortisol from lavender diffused or in a bath or even just smelling it have many applications. At least one trial has proven that aroma hand massage (using lavender, frankincense and bergamot in a 1:1:1 ratio) had a positive effect on pain and depression in hospice patients with terminal cancer. (Chang) Panaway: soothes pain quickly, reduce inflammation, promote healing and while helps to numb the pain. It is a great combination of wintergreen, clove, peppermint and helichrysum. Apply to the bottoms of feet and follow with topical application on location of pain. Or inhale for a soothing effect. Possible skin sensitivity. If pregnant or under a doctor's care, consult your physician. Dilute before using on sensitive areas such as the face, neck, etc. Keep out of reach of children. Avoid using on infants and very small children. Deep Relief: is a proprietary blend of oils specially formulated to relieve muscle soreness and tension. Peppermint, Wintergreen, Copaiba, and Palo Santo essential oils as well as others play an integral part of healing in this blend. Wintergreen: contains the active ingredient (methyl salicylate) and is beneficial in massage for soothing head tension and muscles after exercising. Salicyclic acid (commonly known as aspirin) has anti-inflammatory, analgesic (pain relieving), and fever reducing properties. Peppermint : While this oil is perhaps better known for its digestive benefits, it is also effective against pain and to releases tension. Because of possible skin sensitivity, dilution is recommended for topical and internal use. Do not apply directly to a fresh wound or burn. Clove :  used topically to relieve pain and to promote healing and help to numbs pain, has wonderful immune-enhancing properties. Its principal constituent is eugenol, which is used in the dental industry to numb the gums. In addition to its antimicrobial, antioxidant, antifungal and antiviral activity, clove essential oil possesses anti-inflammatory, cytotoxic, insect repellent and anesthetic properties. Always dilute for topical use due to possible skin sensitivity. (Chaieb) Clove is the highest-scoring single ingredient ever tested for its antioxidant capacity on the ORAC scale (1,078,700) * Copaiba: is a powerful essential oil that has traditionally been used to aid digestion and support the body's natural response to injury or irritation. Copaiba contains the highest amounts of beta caryophyllene (55 percent) of any known essential oil. Lemongrass: supports the circulatory system, it can help reduce pain and inflammation, which can lead to many chronic diseases. According to a 2005 study by Dr. Sue Chao, lemongrass oil is one of the top six essential oils with anti-inflammatory properties. It also helps to rejuvenating, stimulating, and balancing; it inspires and improves mental clarity. Lemongrass has a score of 17,765 on the antioxidant ORAC scale. * Ginger: is well known and studied for its analgesic and anti-inflammatory properties. One trial showed ginger was as effective as mefenamic acid (a NSAID) and ibuprofen in relieving pain in women with menstrual pain. (Ozgoli) * ORAC stands for "Oxygen Radical Absorbance Capacity". It tells you the antioxidant capacity of a food item. Antioxidants have shown to reduce the risk of age related conditions! This was developed by the USDA researchers. For instance: Oranges = 750; Clove = 1,078,700. Wow! The number for clove is NOT a typo! To order Young Living Essential Oils use ID ANA MARINHO- 2047426 References Buckle J. Use of aromatherapy as a complementary treatment for chronic pain. Altern Ther Health Med. 1999 Sep;5(5):42-51. Chaieb K, et al. The chemical composition and biological activity of clove essential oil, Eugenia caryophyllata (Syzigium aromaticum L. Myrtaceae): a short review. Phytother Res. 2007 Jun;21(6):501-6. Chang SY. Effects of aroma hand massage on pain, state anxiety and depression in hospice patients with terminal cancer. Taehan Kanho Hakhoe Chi. 2008 Aug;38(4):493-502. Denner SS. Lavandula angustifolia Miller: English lavender. Holist Nurs Pract. 2009 Jan-Feb;23(1):57-64. Ozgoli G, Goli M, Moattar F. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Altern Complement Med. 2009 Feb;15(2):129-32. http://www.essentialoilresources.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.

Laura Probert does a great job explaining the differences between insurance-driven practices and alternative/holistic cash-based practices. Can not agree with you more Laura! Ana 5 Things You Should Know About Holistic Physical Therapy If you’ve had physical therapy for an injury, pain, or post-surgical rehab, it may surprise you to know not all PT is created equal. In fact, a lot of physical therapy can be grouped into one of two categories: traditional, insurance-driven practices and alternative/holistic cash-based practices. As someone who’s practiced both, I’m sharing a few reasons I think anyone looking for true, long-term healing should give holistic physical therapy a try. Here are a few ways your experience with a holistic physical therapist may be different from the norm: 1. We may cost more up front, but we’re worth it in the long run. First, let me acknowledge that I realize not everyone has a choice and that your finances may be the driving force behind who you decide to trust with your body, mind, and soul. But I’m going to nudge you now…what if all that money saved ended up in partial relief, incomplete healing, or no attempt at integrating all the important parts of you that contribute to the healing process? What happens then is you’ll be back. Or resentful. Or thinking PT just doesn’t work or that the therapist wasn’t good enough or some other situation leaving you dissatisfied and no closer to your goal of feeling good and living life to the fullest. The biggest difference between traditional physical therapy and alternative or holistic physical therapy is the therapist’s ability to evaluate and treat all of you, no matter what your doctor wrote down on your prescription. It’s this holistic and inclusive approach—and I’m not just talking about all your body parts; I’m talking mind and soul, too—that creates the environment for optimal healing to take place. 2. We don’t just focus on one body part. When I went to school we were taught to look at one area of the body at a time, similar to how doctors operate: one diagnosis, one body part only. We learned how to measure range of motion and strength, how to mobilize soft tissue and joints, and how to come up with a functional diagnosis for you. What schools aren’t taking into consideration is the intimate connections of the fascial system and every other part of you, including your thoughts and desires. They aren’t teaching PTs how to empower their clients or address the somato-emotional component of illness, disease, and injury. So holistic physical therapists pursued all that training after school was done. Because the connective-tissue system of the body is a three-dimensional, head-to-toe super highway for energy and information, ignoring one area of the body when you want to help another is going to be a problem. This system also stores pent-up emotions, so when someone experiences a trauma of any sort, the fascia is one of the ways to address healing. 3. We see “it’s all in your head” as a good thing. If therapists stick with their cookbook approaches and keep blinders on when they treat, they’ll never help clients truly heal. I’m not saying they won’t have success, because sometimes simple injuries heal well with basic techniques. What I’m saying is that for true, lasting change to occur in a system that’s been injured or ill, you can’t just treat the physical tissue or the one body part that hurts. You have to understand the thoughts, emotions, and soul behind the body. You may have been told by a doctor about your diagnosis “It’s all in your head” (hopefully, not so abruptly). I see many clients who are so angry when they’re told this. But I look at that as a huge opportunity for healing.When problems don’t show up on an MRI, or an X-ray, be glad. And realize that the mind-soul component of pain is very powerful. Be open to the idea that there’s something you haven’t learned yet that could change everything. 4. We give clients more personalized attention. In the beginning of my career I practiced in several traditional physical therapy settings. I was asked to see two to three clients an hour, using aides or technicians (who were not licensed therapists) to guide exercises and never had time to fully address my clients’ physical needs, let alone the depression or sadness they felt because they were injured. I also never had the time to connect with them between treatments to guide or support them. Clients paid a copay with insurance covering the rest of the bill and followed the doctor’s orders as far as frequency and duration of therapy, no matter what they really needed for healing—which could be more OR less therapy.When I burned out in this system, I went out on my own and created the physical therapy environment I knew my clients deserved and I wanted to give. I saw everyone for at least an hour, and I scheduled them for what they needed, with lots of support in between. The client had a resource, a friend, and a caring, skilled healer at their disposal to empower the healing process and teach them how to navigate integrating mind, body, and soul. As you evaluate your own experience with physical therapy, think about what you’re paying for. Do you receive one-on-one attention for an hour, by the same therapist? Do you see the same therapist every time you attend a session? Do you practice your exercises in front of that same person? Are you given a way to connect after the session for guidance or support? Does your therapist have enough time to look at all of you? Does he or she ask you about your work, relationship, home, and spiritual life? 5. It’s your body. It deserves the best. It’s time we redefine healing. Physical therapists have an amazing opportunity to get to know their clients and really serve in a way many doctors can’t. They have a chance to be true healers. It’s important to foster this kind of relationship with all our health care givers. It’s time to demand it, actually. Until clients are educated about the differences, they’ll settle for outdated standards of care and then be disappointed. It’s time to be brave about how we teach people about healing. The next time you need a physical therapist, get picky. Interview them over the phone and ask some of the questions above. Hear their voice. Get to know them. Get a feeling about how they do their job, and give yourself permission to choose someone else if one doesn’t feel good. It could mean the difference between simply getting “better” and learning lifelong tools that empower you to truly heal mind, body, and soul.

Ingredient Sugar Face Scrub 1 tbsp coconut oil 2 tbsp organic cane sugar (or granulated brown sugar) 1 tbsp honey a clean container with a lid How you do it: Combine coconut oil, honey and sugar in a small bowl, and stir to combine. You can increase the ratios to make more of the mix. Store in a clean, sealed container for up to 1 month. If you live in a hotter climate, you may want to store this mixture in the fridge, as coconut oil has a relatively low melting point. * This is an easy recipe to modify! Do you want more, or less? To break it down, it is 1 part oil, 1 part honey and 2 parts sugar.  You could really sub in any oil or any sugar you want, but be careful using large grain sugar, as it could potentially irritate the delicate facial skin, if you scrub too aggressively. How to use it: Use a clean spoon or other utensil to remove 1 tbsp of the homemade scrub. Rub scrub into clean facial or body skin, using gentle circular motions, for 60 seconds.  Rinse dry with warm water. Use in a circular motion as the brown sugar will work to clear blackheads. Remember, overusing sugar or salt scrubs can be damaging to your skin, so it is advisable to use natural scrubs, gently applying them, no more than every 7 – 10 days. Honey acts as an antibacterial agent, as well as an antiviral and anti-fungal. And brown sugar not only exfoliates but it fights bacteria with glycolic acid. Paired with the antibiotic powers of coconut oil, this scrub will give a new life to your skin by rubbing away dead skin and cleansing your pores. Ready to try it? Let me know how did it work for you. Any suggestions? Or modifications?

The body is created to self-heal. If we cut ourselves, the cut will stop bleeding, close, and repair itself even if you do not use anything on it, right? If a cell dies, another cell is created. In fact, cells are always created and destroyed in the human body. About 300 million cells die every minute in our bodies! The body knows exactly what to do. The ability to heal is intrinsic to all multicellular organisms. This is an incredible ability that the plant and animal kingdoms attained through evolution. Humans are no different. The concept of the body as a self-healing organism is not new. In fact, it has been around as long as people have been treating illnesses. Ancient healers from around the world noted that given enough time and support, the body will often correct itself. Do you believe it is possible to Heal yourself? What tools do you use? One of the techniques that I teach is "Connect your body with your mind". Would you like to learn how to do that? Watch this video now. If you want to go even deeper, Self-Study Course: Ignite Your Inner Healer is out now! This program was designed as a complement to Ana’s best-selling book: Ignite Your Inner Healer. It will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Are you ready to embrace your inner healer? Order it now here and save up to $20!!!

Learn how to use your body’s wisdom to heal yourself, and find out how to tap into your intuition with Ana Marinho, LPT. Ana is a physical therapist and health coach who uses energy healing modalities with her patients. She is the author of “Ignite Your Inner Healer,” and shares three tools that help her clients self-heal! Click here to listen to it NOW Ana recently launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". If you need more information about SELF-HEALING, schedule an appointment with Ana to learn more. Click here to Schedule your FREE Discovery Session Now!

Can you imagine the kind of courage and self-care it takes to heal yourself from cancer? That's just what Ana Marinho did. Find out how in this uplifting interview. Her book, Ignite Your Inner Healer: Transformational Tools to Heal Your Body, Mind and Soul is available here. Check out the full interview below or click here: Ana recently launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Order it now here and save up to $20!!!

Brought to you by Fitness Professional Online, this show is dedicated to facilitating conversations that matter with fitness professionals from all over the globe. ​ The host, Eric Malzone, is the co-founder of the Fitness Marketing Alliance, COO of Fitness Professional Online, and host of the "Future of Fitness" podcast. Click here to listen to it NOW Ana recently launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Order it now here and save up to $20!!!

A lot of clients ask Ana: What is your protocol? Watch the video below to learn more about how does she work. Ana Marinho is a licensed Physical Therapist, Transformational Coach, Intuitive Healer, and the founder of Be Healthy, LLC. She opened her private practice, Be Healthy, LLC. in 2015 and has served over 10 years as a licensed physical therapist, transformational coach and intuitive healer. Her unique approach of combining eastern and western modalities in a private, one-on-one setting has allowed her patients to sustain lasting change as she focuses on treating the whole body and not just the symptoms. Do you want professional help in improving your health? Schedule a FREE Discovery session with Ana. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now!

We often think of muscle pain as being associated with higher levels of activity. However, whether you’re at a desk or in a car, you know that prolonged sitting also aggravates muscles, resulting in pain and discomfort. Back pain is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the back. Symptoms of mid or lower back pain can include: short, sharp pains a dull, constant ache muscle tightness or stiffness a reduced range of motion These following stretches are easy to do at home or in the office, and they can help relieve mid or lower back pain, loosen tight muscles, and improve your posture and mobility. Let us know below how did you like it :) Enjoy it !! 1. Seated twist The seated twist stretch can help determine how tight the mid back muscles are, while gradually increasing the range of movement in both directions. Postures that involve a lot of sitting with hunched shoulders can cause the mid back muscles to tighten, limiting the spine's ability to twist. A person should focus on sitting upright, with the back straight and the head in a neutral position. To perform the seated twist: Sit on a chair or the floor, with the legs crossed or straight out in front. Make sure to sit tall, while pulling the shoulder blades together and down. Slowly twist to the left side. Place the right hand on the outside of the left knee and place the left hand behind the back to provide support. Hold the twist for 20–30 seconds, then return to center. Repeat on the other side. Repeat this stretch three or four times on each side. When working at a desk, practicing this and similar stretches throughout the day can help relieve tension in your back. 2. Child's Pose Child's Pose is a restful, very simple yoga pose. It allows the spine to elongate passively while the person rests over their knees. Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone. To perform the Child's Pose: Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet. Spread the knees apart to a point that is comfortable. Then fold the body forwards, bringing the chest down towards the knees. If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight. Rest here for 20–30 seconds. Use the hands and your core to gently return to an upright position. 3. Cat-Cow The Cat-Cow helps stretch and loosen the shoulders and the muscles that run the length of the spine. Performing it regularly will gradually increase your spine's flexibility. To perform Cat-Cow: Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position. Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out (don't over arch your lower back), and look forward. This is the Cow Pose. Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor. Shift between these two poses 5–10 times. 4. Hamstrings The hamstrings (large muscle on the back of your thigh) are in a shortened position while sitting and can produce back pain when tight. While seated (on a chair or on the floor), rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. During this and any hamstring stretch, you should never feel pain. While in this position, you can add in a soft tissue massage on the hamstring using your hands or even a tennis ball. 5. Overhead Stretch This one should be easy, as it’s a natural stretch that we all do when we’re feeling a bit stiff and tired. Simply raise your arms above your head, interlock your fingers and push away from yourself. Feeling better yet? 6. Forward Bend Stand several feet behind your chair. Raise both arms overheard and ‘hinge’ forward from your hips, keeping your back straight. Hold on to the back of the chair to keep steady for a few second, then rise back up to stand straight. 7. Seated Hip Stretch Sit on a chair. Place your right ankle on the top of your left leg. Press lightly on the inside of your right knee as you lean forward. Breathe deeply. As you exhale, lean forward even more to deepen the stretch. Keep bending deeper and applying pressure as you breathe. Switch sides and do the same thing with your other side. 8. Stretching Your Chest Sanding up or sitting on the edge of the chair, place your palms on your lower back with your fingers pointing down. Push your elbows straight back as you lift your chest towards the ceiling. You should feel a stretch in your chest area. Hold this stretch for 15-20 seconds. Repeat two to three times. 9. Kneeling Hip Flexor Stretch From a half-kneeling position, bring your right foot forward, making sure that the right knee is directly over the right ankle (do NOT let the knee pass your toes) and the right hip is bent to 90 degrees. Place both hands on your right thigh to help maintain a straight, tall spine. Pull your shoulder blades down and back, without arching your lower back. Tighten your core muscles to keep your spine and pelvis stable. Lean slightly forward until you feel a slight stretch in the left hip flexor muscles. To achieve a greater stretch, you can raise your left arm overhead while leaning slightly to the right side. Hold the stretch for 30 seconds. Complete 2-3 repetitions per side. To reduce any discomfort in the knee on the ground, place a rolled-up stretch mat or towel under it. Or you can also keep the knee above the ground. 10. Calf Stretch This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles. * Talk with your doctor or physiotherapist if you have questions about how to do this or any other exercise. Tips for managing back pain Some simple steps can help relieve pain and reduce or prevent re-occurrence: Stay mobile. Movement can help relieve stiffness. Try to keep active and do some gentle stretching and exercise throughout the day. Complementary therapies. Some people find that physical therapy and healing, cupping and quanta therapy helps with longer-term back pain. Posture. Practice good posture while sitting. Try not to slouch, take regular breaks, and ensure that chairs and workstations are suitable and set up correctly. Standing desk will definitely help (e.g VIVO Height-Adjustable Standing Desk or Varidesk). Adding some foot rest when you are seated can help as well. Yoga and Pilates. Many people find that activities such as Yoga and Pilates can help improve posture and relieve back pain. Do you want professional help? Ana can help you. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now! Sources: 8 stretches for the middle back: https://www.medicalnewstoday.com/articles/323813.php 15 Simple And Quick Office Stretches To Boost Work Efficiency: https://www.lifehack.org/articles/productivity/15-simple-and-quick-office-stretches-boost-work-efficiency.html How to Stretch Your Back While Sitting: https://www.wikihow.fitness/Stretch-Your-Back-While-Sitting Sitting All Day? Try These 5 Gentle Stretches to Relieve Pain https://www.orthocarolina.com/media/sitting-all-day-try-these-5-gentle-stretches-at-home-to-relieve-pain?utm_source=newsletter&utm_medium=email&utm_content=+5+Gentle+Stretches&utm_campaign=utm_campaign%3Dyour_campaign_name Hip Flexor Stretch: https://www.bidmc.org/about-bidmc/blogs/wellness-insight-landing/sports-medicine-and-fitness/hip-flexor-stretch Calf Stretch: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=zm2222

Flu, is a respiratory illness caused by a virus. Flu is highly contagious and is normally spread by the coughs and sneezes of an infected person. A person can also catch flu by touching an infected person, for instance, by shaking hands. Here are some tips that you can follow to recover faster from the flu: DRINK PLENTY OF FLUIDS. Hydrate yourself by drinking plenty of water every now and then. This will help you regain all the fluids you loose and avoid dehydration. EAT HOT SOUP WITH VEGETABLES. A soothing hot soup helps break up the congestion associated with both colds and the flu. Warm food and teas will keep your body warm. And the more vegetables you are eating, the more antioxidant you are giving to you are body. REST AS MUCH AS POSSIBLE. Sleep is the best medicine for your body while fighting the flu, so rest as much as possible as you can. HONEY AND LEMON This is my secret weapon. I don't usually take medication, except if I really need it. I like to give a chance to my body to recover and learn from the experience. Every hour or so (when my symptoms are acute) are have 1 spoon of honey with 3-4 drops of lemon on top of the honey. When I start to feel better, I start to decrease the doses frequency, maybe every few hours until the symptoms are gone. This is specially helpful if I am having sore throat. Honey acts as an antibacterial agent, as well as an antiviral and anti-fungal. Lemon has flavonoid compounds with antibiotic effects. Besides lemon has antibacterial and antiviral properties lemon juice is also high in vitamin C, which helps in boosting body's immunity and aids in fighting infections. WATER WITH LEMON Sometimes, I also add few slices of lemon in my water. And if the water is warm, it feels even better. Lemon contains citric acid, which may erode tooth enamel. If you drinking it very often you can limit the risk, drinking the lemon water through a straw, or rinsing your mouth with plain water afterwards. PREVENTION IS KEY: If your immune-system is strong, you will be able to be exposed to the virus without actually manifest any symptoms. For few years, I worked in a hospital and was exposed to many virus and bacterias. We can be exposed and not get sick. When the body is strong, it can kill the virus without a problem. And since my immune-system is strong and don't usually get sick. What do I do, you may ask? Here are some tips: 1- Eat more fruits and vegetables. And if you are having a hard time to add those important items to your diet. You can use Juice + (Concentrated Fruits and Vegetables) to fill the gap. You can see my recommended products here. 2- Manage stress: you can check my YouTube Channel for free meditations 3- Connect with your body and notice how does your body feel: Body awareness- I can feel what does my body need even before I get sick. And when I listen to my body, I don't usually have any problems 4- Exercise: find exercise that you like 5- Drink plenty of water everyday 6- Take care of any baseline inflammation or pain. Those will make your body weaker. If you need help on HOW to accomplish that. Schedule you FREE Discovery session now. More tips on how to boost your immune system? Read here. Would you like even more tips? Watch this webinar that I taught together with Toni Branner (exercise physiologist, author, and the founder of Health Made Simple): Simple Solutions to Decrease Inflammation for Busy People

How to Find Peace Through Forgiveness “To forgive and to never forget is to never forgive in the first place.” Simply put, you’ve sometimes got to let go of what happened in order to begin to move forward. Letting go can be the most difficult part.  There is an ancient Hawaiian forgiveness process called Ho’oponopono that makes the process feel easy. In this idea of forgiving and forgetting, you don’t forget what happened, you forget the negative aspects of what happened, and you retain the wisdom. The Hawaiians have a term called, "Ano'ai." Ano is seed. Ai means to eat, or to bring it within. Within every situation in life, there is a seed that comes from that lesson. In every experience, there is a deeper lesson. If you bring that seed within, you learn from it and you move forward. Matt James Ph.D says: The biggest stumbling block to people gaining forgiveness is that they think that by letting it go, it somehow lets someone off the hook. There are some people that say, “I am not going to forgive that person because…” One of my students in Los Angeles actually said, “I am not going to forgive my ex because he needs to suffer a little bit more.” I remember looking at her from the stage and asking her in a very simple and gentle way, “How does you holding on to your baggage make him suffer?” She looked up at me and said, “Yeah, it doesn’t, but I don’t want to be friends with him anymore.” I explained that it doesn’t mean you have to be friends, it means you’re done with the baggage, you can be done with that person, and you can move on. Ho’oponopono can be done with three different types of individuals. The first one is someone who has wronged you. That is the more traditional approach. The technique is used to help you overcome baggage with someone who has crossed over a boundary. The second type of person is someone you love. This one is not talked about very much, oddly enough. Because you love them, and you want to re-connect and strengthen that bond, the idea is to forgive, gain forgiveness, disconnect to reconnect and strengthen that connection. It is a great tool to help married couples go through the process and shift their relationship with each other using Ho’oponopono. The third type of person this can be done with is someone who you have lost. Someone who is no longer with you. So that you can be free of any of the sadness and let that person live on in your memories. “Forgive others, not because they deserve forgiveness, but because you deserve peace.” - Jonathan Lockwood Huie How to practice it in 4 simple steps: There are four simple steps to this method, and the order is not that important. Repentance, Forgiveness, Gratitude and Love are the only forces at work – but these forces have amazing power. The best part of of Ho’oponopono is you can do it yourself, you don’t need anyone else to be there, you don’t need anyone to hear you. You can “say” the words in your head. The power is in the feeling and in the willingness of the Universe to forgive and love. I'm sorry Please, forgive me. I love you. Thank you. 1- Repentance – I'm sorry You are responsible for everything in your mind, even if it seems to be “out there.” Once you realize that, it’s very natural to feel sorry. This realization can be painful, and you will likely resist accepting responsibility for the “out there” kind of problems until you start to practice this method on your more obvious “in here” problems and see results. 2- Ask Forgiveness – Please, forgive me Don’t worry about who you’re asking. Just ask! PLEASE FORGIVE ME. Say it over and over. Mean it. Remember your remorse from step 1 as you ask to be forgiven. 3- Gratitude – Thank you Say “THANK YOU” – again it doesn’t really matter who or what you’re thanking. Thank your body for all it does for you. Thank yourself for being the best you can be. Thank God. Thank the Universe. Thank whatever it was that just forgave you. Just keep saying THANK YOU. 4- Love – I love you This can also be step 1. Say I LOVE YOU. Say it to your body, say it to yourself. Say I LOVE YOU to the air you breathe, to the house that shelters you. Say I LOVE YOU to your challenges. Say it over and over. Mean it. Feel it. There is nothing as powerful as Love. That’s it. The whole practice in a nutshell. Simple and amazingly effective. Sources: - https://www.psychologytoday.com/us/blog/focus-forgiveness/201810/how-find-peace-through-forgiveness - https://www.laughteronlineuniversity.com/hooponopono-4-simple-steps/ Watch this guided meditation from Ana Marinho to open your heart chakra to give and receive forgiveness. Watch the video below or click here. Do you want professional help? Ana can help you. She offers in-person ( South Charlotte -NC) and virtual sessions. Click here to Schedule your FREE Discovery Session Now!

Source: What is the best type of meditation? by Daniel Bubnis Meditation offers time for relaxation and heightened awareness in a stressful world where our senses are often dulled. Research suggests that meditation has the potential for more than just temporary stress relief. Educators, spiritual leaders, and mental health experts have developed dozens of forms of meditation. The variety suggests there is a form of meditation to suit most people, regardless of personality or lifestyle. For someone who meditates, the practice offers a chance to improve physical wellbeing, as well as emotional health. However, there is no "right way" to meditate, meaning people can explore the different types until they find one that works for them. Fast facts on types of meditation: Within each type of meditation, there are several subtypes to discover and practice. Meditation teachers have different ideas about how frequently a person should meditate. It is fine to blend types or to test different approaches until the right one is found. Types of meditation: The following seven examples are some of the best-known ways to meditate: 1. Loving-kindness meditation Loving-kindness meditation is also known as Metta meditation. Its goal is to cultivate an attitude of love and kindness toward everything, even a person's enemies and sources of stress. While breathing deeply, practitioners open their minds to receiving loving kindness. They then send messages of loving kindness to the world, to specific people, or to their loved ones. In most forms of this meditation, the key is to repeat the message many times, until the practitioner feels an attitude of loving kindness. Loving-kindness meditation is designed to promote feelings of compassion and love, both for others and oneself. It can help those affected by: anger frustration resentment interpersonal conflict This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD. 2. Body scan or progressive relaxation Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release. During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole. Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension. Progressive relaxation can help to promote generalized feelings of calmness and relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep. 3. Mindfulness meditation Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment. Rather than dwelling on the past or dreading the future, mindfulness encourages awareness of a person's existing surroundings. Crucial to this is a lack of judgment. So, rather than reflecting on the annoyance of a long wait, a practitioner will simply note the wait without judgment. Mindfulness meditation is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience. A form of mindfulness is involved in most kinds of meditation. Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body. Because mindfulness is a theme common to many forms of meditation, it has been extensively studied. Research has found that mindfulness can: reduce fixation on negative emotions improve focus improve memory lessen impulsive, emotional reactions improve relationship satisfaction Some evidence suggests mindfulness may improve health. For example, a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure. 4. Breath awareness meditation Breath awareness is a type of mindful meditation that encourages mindful breathing. Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind. As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility. 5. Kundalini yoga Kundalini yoga is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home. Similarly to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression. A 2008 study of veterans with chronic low-back pain, for instance, found that yoga reduced pain, increased energy, and improved overall mental health. 6. Zen meditation Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures. The goal is to find a comfortable position, focus on breathing, and mindfully observe one's thoughts without judgment. Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice. People may prefer it if they are seeking both relaxation and a new spiritual path. 7. Transcendental Meditation Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the person's current state of being. During a meditation session, practitioners focus on a mantra or a repeated word or series of words. A teacher determines the mantra based on a complex set of factors, sometimes including the year the practitioner was born, and the year the teacher was trained. An alternative allows people to choose their mantra. This more contemporary version is not technically Transcendental Meditation, though it may look substantially similar. A practitioner might decide to repeat "I am not afraid of public speaking" while meditating. People who practice Transcendental Meditation report both spiritual experiences and heightened mindfulness. Listen to this video to enjoy the benefits of meditation with Ana: If you want to go even deeper on how to effectively decrease stress and live a stress-free life, Self-Study Course: Find Peace in the Chaos is out now! This course was designed to provide powerful tools so you can manage your stress and live a happier and more peaceful life. This program is a great way to learn more about yourself and how to deal with daily hassles. This class is a must for anyone that has a busy life and want to learn simple strategies that anyone can use during the day to feel better. Order it now here and save up to $20!!!