What Does the Foam Roller Do?

By Donna Gambino, Licensed Physical Therapist, Certified Pilates Instructor

As most of my new clients look at the foam roller I see the question (and sometimes fear) in their eyes- “What is laying on that thing going to do for me?”  This cylindrical piece of foam that my clients have been enjoying for years and that you may have seen in your gyms will help you in many amazing ways.

Foam rollers are routinely used now in physical therapy, Pilates classes, gyms and sports training settings to help clients with pain syndromes, postural problems, back problems, tight muscles and more.  You can use the roller for stretching, strengthening exercises or self- massage. Here are just a few other reasons why you may want to add the foam roller into your fitness routine.

• The roller will help you to improve your body awareness – your joint, limb and body position in space.  This will help throughout your day with all the changes in walking, sitting, standing and strain for your electronic devices.

• Since the roller is unstable you will enhance your balance reactions throughout your body. This will help you to recover quickly when you lose your balance or are challenged in a sport or activity that requires quick movements.

• You will activate the deep core muscles. These muscles help stabilize your spine, strengthening and protecting your back and allowing you to transfer energy out to those hard working limbs. By working on the unstable surface like a roller these muscles fire more competently.

• Your posture is improved by working the core muscles and creating balance between both sides of your body and by encouraging your spine to return to its neutral posture. Neutral posture in the natural position of the spine where all our bones need to be in order to be happy.

• By using the roller for self -massage techniques you will feel deep myofascial stretches and releases in your muscles that will leave you feeling relaxed, lengthened and free of tiny muscle spasms known as trigger points.

• You will also re-educate and strengthen muscles you haven’t used in a long time. Not only will you work your abdominal and back muscles, but the deepest muscles around your entire spine.

• Exercises will be slow, thought-filled and controlled because you are on an unstable surface. Performing exercises more slowly can make a seemingly simple exercise much more difficult. It also allows you to focus on breathing, and executing the moves with precision.

In my Pilates classes we usually begin class on the roller. This allows the clients, after a hard day of work or slouching at their desks to relax, balance out their posture and muscles before beginning their exercise routine.

So next time you are at a gym and see a foam roller, grab a trainer and have them show you how to use it.  You will be amazed at how such a simple foam roller can change the way you feel in a short period of time.

 Note: The foam roller is not for everyone, so please check with your physical therapist, fitness professional or physician to see if you have any medical issues that would not allow you to use the roller safely. 

 Donna Gambino, is author of “On a Roll @ Home, Home Exercises for Core Strength and Massage on the Foam Roller”. To find out more info about her books, classes and training visit



What does the Foam Roller do ?

7 Pearls of Wisdom from my Mature Clients


I have clients of all ages (25-75) and I learn something from all of them. There are so many wise statements made during a workout.  Sometimes during the middle of a move a nugget of wisdom will be blurted out.  I think that the stress of a workout sometimes brings clarity to situations.  Another aspect of this is that the mature clients that I have in class that stay the most vibrant and appear the happiest seem to have a certain “recipe” so to speak for maturing.  I would like to share with you what I have learned from them this year on how to navigate through life and stay ageless and happy.

  1. Mix it up! –  Yes, I know – state the obvious. But the people that I see staying the healthiest are the ones that put variety in their exercise routines. Someone who walks, hikes, swims, does tai chi, Pilates, yoga, dances, are the healthiest and have the least joint stress and pain issues. They are also best able to manage their weight.
  2. Have Pain, Deal with it! – Yep, most of the clients I deal with over 50 (and some even before) have some sort of pain issue. They don’t let it stop them from having fun, working out or moving forward. Dwelling on the pain or lying on the couch is not in their frame of reference.  They modify their routines to suite themselves- they don’t change their life due to pain.  I love that. This is exactly what we do in therapy-  if it doesn’t work with your pain issue, there is always a way to get around it and still do what you enjoy.
  3. Not Obsessing over Food– The clients that have it figured out are the ones that know that moderation is important in everything especially eating. They have learned to tweak their diets to suit their maturing bodies and don’t count calories or follow extreme diets.
  4. Know “Pop Culture” and Technology – I know this sounds funny. But the clients that I have that are fun, savvy, can fit into any conversation with people of any age- are the ones who know pop culture. They know the current music, the top celebs, trending styles, what “twerking” is, what the coolest apps are etc.  They know how to use technology. They keep their brains fresh by being challenged by a new IPad or I Phone. They aren’t afraid of Facebook.  They stay connected to what’s going on around them, keeping them in touch with all age ranges.
  5. Letting things go— Some of the best advice I have gotten is from my clients who have been through more of life situations than I have.  They have been through deaths, divorces, losses and disappointments and have gotten through to the other side happy.  One of my clients gave me this quote, and I do not know who said it, but it is a very true statement.

“All blame is a waste of time. No matter how much fault you find with another, and regardless of how much you blame them, it will not change you. The only thing blame does is to keep the focus off you when you are looking for external reasons to explain your unhappiness or frustration. You may succeed in making another feel guilty about something by blaming him, but you won’t succeed in changing whatever it is about you that is making you unhappy.”

       6.  No Fear— I love when I see someone 70 + who joins my class who has never done Pilates before. Or I hear of someone going to try Salsa dancing or scuba     diving. Someone who will join a travel group or go to a party where they don’t know anyone.  This really says that you know who you are and are confidant.  To me this says you no longer care about the opinion of others and that you are strong in yourself.  It supports the saying from Dr Wayne Dyer- “What other people think of me is none of my business”. I love it.  No fear!

      7.     Lastly- Give of Yourself –  The people that take the focus off of themselves to care for, think of, and give to others are the most happy.   Whether it’s      volunteering to read poetry to hospital patients, organizing museum exhibits, walking in charity events, packing food, working in philanthropic groups, supporting other women, or whatever it is, these women are joyous, happy and driven. They have a purpose. So if ever you are feeling that things are not going well for you, feeling lonely, feeling forgotten- how about giving of yourself to others. You are always rewarded this way.

So thank you to all of you, for your words of wisdom, your peek into happiness and your constant reminder on how to live a happy life. I learn so much from all of you. Love when the students teach the teacher. We can all take a page from your book and give some of these things a try in the New Year. I wish you ALL the happiest and healthiest 2014!





Christmas can mean increased back pain for those of you who have a history of back injuries.  Christmas time is loads of work for YOU- Santa’s elf.  As you are decorating trees, climbing ladders, hanging lights, baking cookies, shopping, and traveling it can all lead to increased strain on your spine. Preventing back pain at holiday time means not only being extra careful and using good techniques (or what we therapists call body mechanics) when lifting and decorating, but also incorporating exercises to help prevent back pain at Christmas time.  According to the Product Safety Commission, 11,000 people end up in the emergency room every Christmas due to decorating injuries, which include broken bones, cut, burns and falls. In the therapy clinic I would see many new patients the first of the year for low back strain due to straining  while holiday decorating.  As someone who loves to decorate myself ( yes, I have 5 trees) I have 13 tips for preventing back pain, as well as falls at holiday time:

1. Lift with your legs, when hoisting up packages and boxes of Christmas decorations.Try specifically not to bend, twist and lift all at the same time. Exhale when lifting. This helps to decrease disc pressure that could lead to a herniated disc and also helps to engage your core, which will help keep your back stabilized.

2. When carrying boxes and packages, keep them close to your torso. Don’t try to carry too much.  The lazy mans load does not apply here. If you are shopping, unload some of your gifts into your car during your shopping visit so you are not trying to carry too much and then engaging in awkward postures- as you lug around 15 shopping bags, carry a purse, text and drink a latte.

3. When picking up grandkids, etc, lift with your legs. Do not swing kids around or even sit for prolonged periods of time on the floor playing with new toys. These positions can strain the back. Also trying to shop, cook and decorate holding a child on your hip can be very tiring for the back and the arm. You are unbalanced when lugging a kid around. Put them down and give them a job to do instead.

4. When handling boxes of Christmas goods that are on the floor or on low shelves, kneel or squat, rather than bend and hunch over. This position increase disc pressure and makes you at risk for a herniated disc.

5. When wrapping  Christmas gifts, don’t do it hunched over or on the floor .  Put the gift up on a countertop or table so that it is at waist level and  you can maintain correct posture while having the gifts at this comfortable height.  Standing or sitting on a high stool is best since sitting on the floor usually causes you to strain the upper body and low back.

6. Don’t force yourself into contorted positions while reaching or use a prolonged awkward position to decorate Christmas trees or hang Christmas lights. Find someone taller, or use a stable stepping stool.  Straining to reach as you flex forward can really strain your back  muscles, put increased pressure on your discs and increase your risk for falls.

7. If you must use a ladder, make sure it’s stable and have someone hold it at all times. The most common fracture that occurs when falling off the ladder is heel bone (calcaneal) fractures. Trust me on this one, I have personal experience.  Not an easy injury to heal from.

8. When carrying packages outside, first scan the path you’ll be walking to make sure there’s no ice or anything else you might slip on. If you can’t see over your packages or out in front of you, make two trips.

9. If driving for long periods, stop every 2 hours for some stretches, walking and water. While  sitting for extended periods in your car, be conscious of good sitting posture; no persistent slouching or leaning. Use a lumbar support pillow to help keep your lumbar curve in a healthy position. Feet on the dashboard is not a good position for your body.  Perform some of your Pilates exercises like chin tucks, shoulder shrugs and rolls,  seated pelvic tucks, gluteal squeezes, and spine stretches forward. This will help to keep your postural muscles happy.

10. If traveling by air, get up every 30 minutes and walk around and continue to use your lumbar pillow. Perform the exercises above as well to keep the back from getting stiff. Add in some toe tapping and ankle pumps to keep the blood flowing in your legs too.

11. Watch what you eat: Christmas time weight gain can add strain to the back and cause pain. ( Are you listening Santa? Go easy on the cookies)

12. If you will be standing in your kitchen for a long time baking and cooking, try to either stand on a shock reducing mat or wear supportive shoes to help alleviate  strain to the back while standing. The support of the shoes will help you to stand taller and decrease strain on the legs. Ho, ho, hold in your core to help keep postural muscles in check.

13. Do not skip your workouts. Make time to take care of your body with a PILATES CLASS,  a roller workout, gym visit , or walk. You will feel so much better if you just take 30 minutes a day and move your body.

Happy Holidays and may all your backs be pain-free —  Gift Certificates for Pilates classes or private sessions from Infinity Health are available at



I know what all of you are going to do today !!!  Same as me- rake up the messy yard !!

 So here are some tips using your Pilates Principles to stay back pain free !

  1. Warm up – Take a 5-10 minute brisk walk to warm up your muscles. There is no scientific evidence that stretching before an activity prevents injury BUT Lay on your roller and loosen up your fascia/connective tissue.
  2. Choose the Right Rake – Use a rake that is proportionate to your body size. Using a rake that is too long or too short will cause you to alter your posture and strain your muscles. Consider the rake width. Narrow rakes may make the weight of the leaves lighter but they can also make the job longer. Extra wide rakes gather more leaves but can put more of a strain on your back.
  3. Watch Your Posture – Like any exercise, proper form is important. Muscle pain and strain occurs when you put your body in awkward positions and then try to contract or extend muscles in these odd positions. To maintain proper posture while raking keep your legs slightly bent, your weight centered, and reach with your arms and not your back. ENGAGE your CORE while pulling the leaves toward you. Meaning, exhale as you pull or push anything.  Make this an ab workout.  After every 20 minutes of raking activity stand up, place hands on hips and gently stretch into a back bend ( like swan dive or swimming) for a few seconds 3-5 times especially before lifting anything.
  4. Switch Hands Frequently – You exhaust your muscles with repetitive motion. Switch your lead arm frequently while raking to prevent, or alleviate, muscle exhaustion. ALSO switch jobs occasionally. If you are raking with a partner. You rake for a while, while they do the pick up and then switch.  Take walking breaks to break up the raking repetitive motion. This will give those muscle patterns a chance to relax.
  5. Bend With Your Knees – When lifting leaves keep your back straight and bend with your knees and hips, not your back, when reaching down. The power for your lift comes from your buttocks and legs and abs. Exhale as you lift to decrease disc pressure.  Make the piles small to decrease the weight.
  6. Rake With the Wind – Let Mother Nature give you a hand if possible. Rake leaves with the wind, even if the spot in the yard is different from where you wanted to rake the leaves. Rake them on to a tarp and drag the tarp to your desired destination. 
  7. Use a Tarp – Leaves are lightweight and can easily be moved on a tarp. Rake the leaves onto the tarp and pull one end of the tarp to move the leaves to your desired location. Doing this can save your back constant bending over to pick up piles of leaves to put into a garbage bag or wheelbarrow.
  8. Drink Plenty of Water – Muscles need water to function optimally. When you maintain your body’s water levels during use, you allow your muscles to coordinate with each other properly and support your physical activity.
  9. Wear Good Shoes – Wear supportive shoes with good arch support and skid-resistant soles. Standing on your feet and raking all day can put a lot of strain on your feet and legs. Good foot and arch support can stop some of that strain from reaching your back and skid-resistant soles can minimize the risk of slipping on wet leaves and falling. 
  10. Consider a Leaf Blower ( or handsome lawn boy)  – There are some lightweight gas and electric leaf blowers on the market that are hand held or can be worn like a backpack. Blowing all the leaves into one large pile or onto a tarp can save time and lots of energy.
  11. Wear Gloves – Give your hands a break and wear gloves to prevent painful blisters.
  12. Take Frequent Breaks – Taking your time will make it less likely for injuries to occur. Pushing yourself to the point of exhaustion can cause you to get sloppy with good posture and lifting techniques, setting you up for injury.
  13. AT THE END: Lay on your foam roller afterwards to encourage your spine to come back into its normal neutral posture !!!  Lay there for at least 10-15 minutes.

What can you do if you follow all of these tips and still wind up with low back pain?  ( besides having hired the handsome lawn boy?)

  • Heat and/or ice treatments.
  • Ibuprofen for pain control
  • Epson Salt bath
  • Massage
  • Deep  foam rolling on all the large muscles of the legs and upper back, using a foam roller or tennis balls
  • Propping pillows behind your back and under knees when resting to take pressure off of your lower back.

And when all else fails, see me for a private session to assess your problems, or come to class to work out the kinks.  Movement heals !

The Proof is in the Pilates !

Today was a self-affirming day for me.  I had a NEW person that had just used the foam roller for the first time the day before tell me that it was the first time in 3 months that she woke up with out leg pain. As a physical therapist I live for comments like that.  I am passionate about helping people feel better and I know beyond a shadow of a doubt that if they are dedicated and actually do the exercises regularly they will work.  I studied it, trained in it, practiced it, tested in it and licensed to practice it.

When I was in the clinic I saw wonderful successes with all types of injuries.  But did not regularly get to see the long-term effects of a guided exercise routine, done with precision and professional guidance.  By long-term I mean years.  If any of you have ever had PT you know that you are severely limited in how long you can attend PT. Some times it’s for 6 months, sometimes less.  Many times I had to discharge patients before I knew they were strong enough or ready to be exercising without a professional by their side.  Sometimes even after as few as 6 visits.  Part of the reason that I now practice mainly in the private setting is because I did not feel the patient or myself had enough time to accomplish the goals we set.  Insurances and productivity were my boss. Not the outcomes.

What is wonderfully rewarding to me now, is to see a group of clients that have been with me for a few years,  prove all the theories, research, and Joseph Pilates himself correct.  I see clients that have overcome back pain from severe accidents, postural deformities, joint replacements, and surgeries.  I have seen their bodies change.  Not only physically with muscular definition and weight loss, but  seen changes in flow and ease of movement.  I have seen pain syndromes vanish or lesson . I have seen attitudes towards pain and dysfunction evolve to healthy thought.  I have seen clients learn that it is not about beating yourself to a pulp to achieve exercise results but about focused, controlled, educated movement that gets results.  It’s about knowing WHY you are doing a move and WHAT is happening in the body and HOW your body and mind respond to it.

Successful clients that come to my classes and private sessions have an open mind, they notice that there are improvements that can be made, without taking offense.They let their egos go.  They listen and learn about the anatomical descriptions and physiology behind the problems with our bodies.  When you understand the processes you can make change happen.  We joked today about having a bunch of you show up to a class where people are not performing their best, and scattering you throughout the class so you can inspire people as to how exercise proficiency is achieved.  We will do a Pilates FLASH MOB !!  Who’s in?

To me this is like doing a long-term research project and seeing my hypothesis proved correct.  THE PROOF IS IN THE PILATES.  Do it, live it, see it, feel it, work at it and voila’– magic happens.  It is what keeps me passionate, it is what keeps me creative, and it is why I got into this field to begin with. Your body is a gift to cherish.  Your success is my reward.  Thank you to all of you who make what I do a joy and for allowing me to do what I love. I honor your dedication, you inspire me.

By infinityhealthmi Posted in Exercise

Is REST Really What You Need to Heal?


When people come to me with pain issues ( which happens multiple times daily) I am always a bit perplexed as to why their physicians tell them to simply go home and- rest.  There are so many reasons that we have pain.  Most of the time you will know why.  Sometimes it is unknown causes.  While there are certainly times in our lives when rest is appropriate for healing, my experience and education  has taught me that “movement heals” far greater than rest.  When have you ever heard of someone having a joint replaced or ligament fixed and told to go home sit and do nothing til it heals? If that were the case us therapists would not have jobs.

The question I would like you to ask yourself  is “what do you do for MOST each day?”  What I mean is, what activities do you spend most of your time doing?  Not just exercise and major activity, but in terms of your job, what you do at home after work, and how do you do it? My opinion is that you are at REST more than you think you are, and these so-called  rest activities are many times one of the major culprits of pain for people and the cause of the slow healing.

If you are a chronic pain sufferer or have postural pain like neck and low back.  I challenge you to do a log for a few days.  Log how many hours you spend sitting, sleeping, driving, laying on the couch, reading, texting, sitting at your computer.  I think you will be surprised as to how much “rest” time you are actually doing.  What the next challenge is- is to evaluate your postural positions while doing these activities— or better yet have a spouse or family member TELL you how you look doing these activities. I just told my hubby this morning how horribly he was slouching over his Cheerios.  You may find that the culprit to your chronic  pain is entirely due to your very own- rest position.  Poor postural alignment at rest allows some muscles to tighten while others to lengthen. These imbalances cause pain.  You are resting more than you think people- and your body is screaming in pain at you trying to get your attention !

Instead of popping several pain killers or using heat/ice etc.  Why not get up and move? A short walk, a quick spin on the bike, gentle stretching?  Your goal when healing is repetitive gentle, non-harmful movement done regularly. You cannot say-“well , I did aerobics today for an hour” and then be in your rest positions the rest of the day. Movement every 1/2 hour during waking hours is what you need if you have pain.  If by chance you try to get a referral to see a professional to help with pain, and your healthcare provider tells you to take Advil and rest for 2 weeks and then maybe they will give you a referral– find yourself a new physician.  There is no reason that you should not be in charge of your healing and making things right sooner rather then later. Later is usually when the muscles, your mind and your movement have already gotten into a pain cycle which is usually hard to break and extends the healing process.

 If you came to see me in the clinic, you would not be encouraged to cancel your appointment if you had pain.  You would come to therapy and work through the pain in a non- destructive way. You are also given a home program to be done throughout your day ( not just for 1 hour and then done) . I tell all my clients that if you are seeing me 3 times a week for an hour– that is about 2-3% of your time.  You can’t accomplish much in that time so you need to follow through and keep moving on your own. 

So look at your log– do your rest activities FAR out weigh your non-rest activities? Are you moving enough and are you resting in good alignment that promotes healthy bone and muscle positioning?  To put a twist on Smokey the Bears theme– only YOU can prevent Pain. So move frequently and rest efficiently !

By infinityhealthmi Posted in Mind

You Get What You Think About……


One of my favorite sayings that I read in one of Dr Wayne Dyer’s books is “You get what you think about, whether you want it or not”.  That is a pretty powerful statement when you think about it.  They say that every day we have over 60,000 thoughts and that many of them are the same each day. So if you are thinking positive thoughts you are great. If you are thinking mostly negative thoughts or dwell on pain symptoms or think of impending doom–oh boy– not so good for you.

As a fitness trainer and in my role as physical therapist I have many clients come to me with concerns about health.  They have a symptom and their minds immediately go to the worst case scenario ( I have cancer, I may need surgery)  or they mention their symptoms to a close physician /nurse friend and they respond by saying “Oh it could be ____ or _____”  OR they do go and see a professional and they scare them and say ” We need to rule out ______, _____, ____- etc, Of course the most horrible of diagnoses get mentioned. Immediately your mind returns again to the worst case scenario.  This really bothers me   since our minds are so powerful,  and I have seen first hand how this can move anyone in a positive or negative direction.  We can actually manifest REAL symptoms within the body to match what our thoughts are. 

Here’s an example– you go to see a scary movie,  you watch and it gets to the scary part. Your heart rate increases, your blood pressure increases, you start to breathe more rapidly, you swallow hard , even scream.  The movie has  tricked your mind in to believing that the chainsaw murderer is really after YOU.  Even though in reality you know you  are not in the actual situation. We do the same in our Pilates classes when we do visualization meditation.  Instead you visualize being at the beach or on an island or in your most sacred space. You experience the feelings that come along with being in this scene– however with much more pleasing results. Your breathing , heart rate, blood pressure etc all slow down. We have even done visualizations to change blood flow, which can be used to help with migraine headaches.  Either scenario – scary movie or beach scene– you responded to your very own thoughts.  

SO what’s my point?  IT’S THIS–You have control over your thoughts.  You have control over the scenario you choose to envision.  So why not pick the more pleasant one? Why not wake in the morning  ( those of you with pain) and set your intention for the day as–” today I will feel good, today my body will flow through all my activities with lightness and ease.” Talk yourself into feeling good, see it in your mind, feel it.  If you have pain or talk to someone who gives you a negative response or negative idea– change that thought to suit your positive outlook and don’t allow they negative thought to come into your mind.  Of course– things  do happen, people get sick , joints hurt , injuries happen. BUT even in those situations you are still the one in charge of the thoughts that you think. You are in the driver’s seat.  So drive to a nice positive place and keep Dr Dyer’s words close at hand– YOU GET WHAT YOU THINK ABOUT WHETHER YOU WANT IT OR NOT.

By infinityhealthmi Posted in Mind

Why Not Modify?

My goal during most mat classes is to get most of you to be able to make the proper connections in their muscles, keep proper alignment and to be pain-free while doing so.  Usually this all works out well……I say usually because some times I can see that people are struggling out there on the mat with trying to master a Pilates move or they are grimacing with pain.  Okay– there I am standing in front of you cueing and cueing- not only every inhale and exhale but also modifications for every fitness level  and injury need.  I sometimes feel like the comedian that is not getting any laughs ” hello, is this thing on?” 

Modifications are not a bad thing, they do not mean you are “wimping out” or not performing Pilates.  As a physical therapist, I have trained and rehabilitated people with numerous injuries and dysfunction.  The way they get back to full function is by doing modifications and gradually re-training the muscles, nervous pathways and bony alignment.  Learning a new movement is a process. Much the same as learning to dance, walk, throw a baseball etc.  If not done correctly or in proper alignment things hurt and if you already have injury or inflammation it’s going to hurt worse. 

The learning curve of Pilates is much the same, especially if you have low back pain, neck pain or shoulder impingement problems.  I will instruct you in the proper way or the modified way to perform the move to gradually ease your body back into a movement or to help prevent further injury.  SOMETIMES– due to your body structure or just the way you are made by the great designer, you may never master a move. That is okay. I will say that again— that is okay !  I will never be able to do a back flip due to my height.   You may never be able to do a roll-up due to your increased, immoveable lumbar lordosis.  No biggie.  You can master another move and be great at that.  There are over 500 moves that I can teach you:)

Most importantly – you should NEVER work through the pain.  If you have pain there is always, ALWAYS a modification that I can give you.  When you come to physical therapy we don’t cancel your appointment because you have pain— we modify and find a way to allow you to get the same benefits just in a different way.  So know that you are still gaining something from a modification, you are still teaching your body something, you are still progressing– you are just doing it in a smarter way for your specific needs.  So come to class when you have pain, come when you are stiff, come when you feel strong….. all are welcome on the mat since Pilates and your highly trained instructor can meet everyone’s needs by giving you MODIFICATIONS.   To quote my idol– They are a good thing.

By infinityhealthmi Posted in Pilates

Infinity Health Speaks

Hi everyone,

I have had many people ask me to keep archives of my articles that I write on my website and so I thought this may be a better way to do it. If I blog an article then I can keep if for new students to read at a later time.  Don’t you love technology? There will still be articles on the website but here I will talk more candidly about topics. Of course, these will mostly be my thoughts and opinions from my experience in the fitness/healthcare field, or information that I really find interesting to talk about. 

I would like to have this monthly blog be a “mind /body” blog where I discuss topics that come up in our exercise classes, new fitness trends and topics, exercise misconceptions, and of course topics on your emotional well-being as well.  I look forward to starting on this journey and also look forward to your feedback.  I am still new to this blogging thing so if there are glitches, I apologize in advance.