HA recovery diaries #13 Why recover anyway?!

I would be lying if I said that my recovery journey was plain sailing. There were ups and downs, periods of super-human motivation but also moments of doubt. After almost a decade of hypothalamic amenorrhoea, it had become normal to me. I wasn’t thinking about having babies any time soon and in truth, not having my period was actually pretty damn convenient. No hormonal mood swings, no acne, no cramps and saving money on tampons… win!

On top of all of that, recovery is hard. You really have to dig deep and look into all of the old stories and beliefs that kept you stuck for so long.

It is hard to give up exercise when you have believed for so long that you need intense daily workouts to stay healthy and you believe you are lazy when you take a rest day, never mind a rest month.

It is hard to eat more when you have spent years training yourself to eat less and letting yourself be brainwashed into believing this is the right thing to do.

It is hard to gain weight when you have been focused on achieving or maintaining the “perfect body” for so long and you feel like you are letting yourself go by gaining a few pounds.

It is hard when you have made such a strong connection between thinness and beauty that you feel ugly and not good enough when you are actually at a perfectly healthy weight for your body.

If recovery is so hard, is it actually worth it?! I would say 100% yes.

Recovery is not just gaining back your menstrual cycle, although this is an amazing goal to aim for and a clear indicator that you are on the right track! Real recovery means learning to listen to and nourish your body, rather than abusing and manipulating it at every possible opportunity. If you surrender to the process and take the time to relearn how to look after yourself, your body will pay you back in so many ways.

Greater sense of inner peace

With the initial anxiety of eating more and gaining weight, it probably doesn’t seem like this is possible but in time, a deeper sense of peace and calmness will arise. Without the constant mind-chatter about what to eat and when to work out, we get the chance to just be still and enjoy being present in our lives.

Improved bone health

Did you know that the estrogen surge we get as part of our monthly cycle is important for building our bones? Extended periods of amenorrhoea, especially in our teens and early adulthood, can have a huge impact on our bone density and may lead to osteoporosis in later life. We still have the opportunity to build bone until approximately age 30 so the sooner you can recover the better!

Toasty fingers and toes 

Yep, if you have constantly cold hands and feet it is entirely possible that this is your body’s way of trying to conserve energy. If you allow yourself to give your body the calories it needs, especially in the form of carbs and fats, then you might not need that extra pair of socks!

Super strong hair and nails

So many women with HA or have a history of chronic dieting report poor condition of their hair and nails. Beautiful, shiny hair and nails are a luxury that the body will sacrifice if it’s energy needs are not being met. If you have thin, brittle hair or nails that never grow, there is a good chance that recovery will change this. My hair and nails were weak and constantly breaking for years and after a year in recovery they are growing back long and strong!

Better relationships

If you have been stuck in the dieting cycle for years, you might have found your social life taking a turn for the worst. Maybe you don’t feel as connected to your friends and family as you are distracted by thoughts about body and weight. Maybe you don’t go out as much as you are too scared to eat out or miss a workout. Either way, recovery releases so much mental space that you can dedicate to improving your relationships with people in your life.

Reaching your goals

Maybe you have been so distracted with trying to reach your weight loss or fitness goals, you haven’t realised that there is a whole other world out there. Or maybe you have had other goals that have been on the back burner whilst you strive for that ideal body. Recovery gives you the time to consider what is truly important to you and the energy to chase after it. You could have a creative calling or the urge to fight for a cause but whatever it is, I am sure it is more meaningful than “maintaining your weight”.

So those are my top motivators for any of you in recovery without the motherly calling to motivate you. But the biggest motivator of all is simply the idea of freedom. Being free of the rules and limitations that you place on yourself and realising that there is so much more to life!

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Tips for breaking the calorie counting habit

In my most recent post, I spoke about calorie counting and how what might start out as a useful tool for trying to lose weight can end up becoming the chain that hold us back from achieving true health. In this post, I want to share some of the tips that I have used over the last 12 months to move away from calorie counting hell and closer to food freedom. This is not something that happens overnight, neither can I say that I am over it completely, but these few changes have made a huge difference in my life and I hope they can do the same for those of you who are struggling too.

     1. Throw out the measurements

This is probably the most obvious tip but can be one that triggers a lot of anxiety for those who have been strictly controlling their food for a long time. The truth is, that although you might feel like the measurements are keeping you “safe” and without them you will go crazy and eat all of the food, chances are you won’t. We all instinctively know approximate portion sizes for different types of food from years of feeding ourselves. Maybe by not measuring we will end up with 40g or 60g of cereal instead of the intended 50g but generally, we will be in the right ballpark and over time the average difference will be minimal.

     2. Ignore the serving size

If you find that you are serving yourself much more than your previous measured allowance, it is most likely because you need it. Often the serving sizes on packages don’t actually relate to how much a typical person would eat, the figures are manipulated to make the food seem more appealing to the buyer. For example, if you look at the label on a 500ml bottle of coke, it will tell you that the drink contains 2 servings. But who feels guilty about drinking the whole bottle when that is how it is sold?! Food manufacturers only do that to make the calorie and sugar content seem more acceptable to us consumers, especially with the introduction of traffic lights on nutrition labels. Anyway, my point here is that experimenting with eating varying amounts of a food can be useful in learning to tune into your inner cues and find the amount needed to satisfy you rather than relying on external rules and guidelines.

3. Try new things

For lots of us, years of dieting has led to a pretty big inventory of the calorie and macro content of different foods. This information is buried deep into our long term memory and as long as we refer to it regularly, we keep it alive. So it can be really useful, especially in the beginning, to try new things. Experiment with new foods and combinations. For example, if you are used to having the same 2 slices of toast with peanut butter for breakfast every day, try cereal or porridge instead or even just change to a different variety of bread that you haven’t tried before. Research new recipe ideas (try to avoid ones that tell you the calorie content!) and experiment to find textures and flavours that you enjoy rather than basing your decisions on the calorie content.

     4. Cook in batches

Batch cooking is amazing in so many ways! Not only will it save you time and money, it also makes it much more difficult to count calories in your meals. Even if you are preparing food only for yourself, cook a larger amount of food than you know you can eat in one sitting (or a family sized portion if you have the facility to freeze leftovers) and serve yourself the amount you feel hungry for, without measuring or weighing the food or dividing it into the recommended portion sizes if you are following a recipe. If you are still hungry afterwards, give yourself permission to eat more then save any leftovers for later or the next day. Over time you will build up intuitive knowledge of how much of different types of foods it takes to satisfy your hunger at different levels.

     5. Add in extras

This might seem like a random tip but I find it really works. When I add toppings to meals such as nuts and dried fruit sprinkled on the top of cereal or seeds and dressings added to a salad or a veggie burger with all of the trimmings, I find that I can increase my calories significantly without finding it too stressful. Adding in a little bit of this and a little bit of that (as long as you follow the previous tip about not weighing or measuring) means that it is too complicated to keep track of calories. Plus you get the bonus of much more variety of tastes, textures and nutrients in your food and you can keep well-known recipes feeling fresh by switching around the toppings. Getting a bit creative with your meals adds a fun element to preparing and eating food and is a good distraction for the calculator mind that can often run away with itself.

     6. Eat out more

When I was deep in my dieting hell, the thought of eating something not prepared by me filled me with horror. I wouldn’t eat food cooked by my family as I didn’t know the ingredients or how much oil it had been cooked in. I would go to restaurants for special occasions but I found it so stressful. I always hoped that I could find the nutrition information online so that I could plan what I would eat before I went or I would try to track the calories using an online tracker once I got home so that I could “make up for it” the next day if the number was too high. This took all of the pleasure out of what should have been an enjoyable time socialising with friends and family. Once I decided to give up calorie counting, eating out at restaurants or friend’s houses was a life saver. Surrendering control and giving myself permission to just eat is a challenge at first for sure, but it is much easier than trying to resist counting calories whilst preparing food at home.

 

So those are my top tips for stopping counting calories. I think the biggest thing to remember is that you are in control – you don’t need to be controlled by anything outside of yourself. Relying on your own hunger and fullness cues will help you to feel connected to your body and you might find it is easier to develop compassion and acceptance for your body once you see it as an ally and not something to be suppressed or tricked.

I have been practicing these in my life for the last year or so and my relationship to food is a million times better than what it was. Sometimes I do still fall back into old habits but I am only human. For now I am so happy and grateful for how far I have come and I know I will let go for good when I am ready. Hopefully this post can help you too wherever you are on this journey 🙂

HA recovery diaries #11 It is ok to take a break

Just a quick update to let you know that I haven’t disappeared off the face of the earth. I am simply taking a break, easing off social media and the internet in general..

I know I am not alone in taking on too much. It is a common theme amongst women suffering from HA and disordered eating. That type A, constantly busy, doing everything for everyone and doing it PERFECTLY persona. This last year I have been working full time as an engineer plus studying part time at the College of Naturopathic Medicine and doing a foundation teacher training course with the British Wheel of Yoga. AND healing from HA along the way. So I have been very busy!

But right now I am at a point in my life where the opportunity to take a break has presented itself to me and I would be stupid not to take it. I recently left my job, moved house and my next adventure begins in September. I am coming to the end of my course at CNM so I have a few things to finish off for that but otherwise I am free to relax for a few weeks.

Recovery is hard. It sounds like the easiest thing in the world to stop exercising and eat food but it takes so. much. energy to do that. The constant mental battle is exhausting. But I am now at a point where the hardest work is done and I want to take some time to recharge.

So it might be a few weeks till my next post but I will be back 🙂

Remember that we are not machines. It is ok to be tired. It is ok to take a break. It is ok to rest and allow yourself some time out. In fact it is necessary every once in a while to destress, reevaluate and reprioritise.

Here is a great blog if you want to read some more

http://bewellplace.com/its-okay-to-take-a-break-when-youre-overwhelmed-and-reprioritize-whats-important/

HA recovery diaries #10 Liberation not limitation

A huge part of recovery from HA or any form of restrictive disorder is letting go of the rules.  It seems like it should be easy once we learn that our habits are responsible for our poor health to just stop exercising and start eating but it is very rarely so.  Often we have spent years beating ourselves into submission that it becomes almost impossible to disentangle ourselves.

So why do we place these rules on ourselves?

Almost always we begin with the best intentions in mind.  We want to get healthier, to be fitter, to look better, to create “the best version of ourselves”.  And how are we told to do this?  Eat less, move more, lose weight.  We are surrounded by these messages in society to the point that they become embedded into our psyche.  Almost everyone is living in the mindset of either trying to lose weight or not wanting to gain weight.  Dieting and exercise have become the social norms.

When we first set out on a health or weight loss journey, we do our research and arm ourselves with knowledge.  Which foods are low in calories or have the most nutrients? How many calories should we eat?  Which foods are more fattening?  How much exercise a day is needed for weight loss?  Which exercises burn the most fat?  All of this information is too much to carry around in our heads so we develop rules to follow to save hours of deliberation every time we need to eat or move our bodies.  Following a plan is so much easier as it takes the pressure of decision making away.   But this is not necessarily a good thing!

For example, take some common food rules:

I can only eat X calories a day

I shouldn’t eat chocolate

I can’t have dessert

If I go to a restaurant I have to have a salad

I am only allowed to eat X times a day

I must leave X hours between meals

Notice any similarities?

The words only, can’t, shouldn’t, must, allowed..  How do these words make you feel?  Ask most people to choose between oppression and liberation and I can almost guarantee they will choose freedom.  But living with words like this, we cannot be totally free.  For some reason we seem to enjoy creating a cage for ourselves to live in, placing restrictions and limitations on our own lives.

Why do we do this?

I don’t have the answer to that.  Maybe it is because we are scared.  So scared of our own power that we feel we have to reign ourselves in.  Scared that without the rules we will be totally out of control.  And ironically enough, rules create exactly the kind of environment for this kind of rebelling to occur.  If you are the kind of person that tends to spiral into chaos the minute you break a rule, think back to before you ever had any rules.  I am guessing that you were doing just fine.   As soon as we place restrictions on ourselves we ignite the deep desire to rebel and it becomes a viscous cycle.

In creating rules, we hand over our power to adapt and change.  Life is not constant – in fact its common to hear that the only constant thing about it is change.  And rules don’t account for this.  We are constantly evolving as humans and the world is in a state of continuous flux.  Just because something works for us today does not mean it will work tomorrow.  But often we cling to the rules we make, far beyond the point where they no longer serve us.  The habits and beliefs we have built become so deeply embedded that it is difficult to consider any other option.

This is why going “all in” works can be so challenging.  Although the fundamentals are non-negotiable there is a lot of room for individualisation.

We know that we need to exercise less but how much is too much?  Can we carry on with what we usually do but less frequently?  How about lifting weights?  Is walking ok?  If so for how long?  What about yoga?

We know we need to nourish our bodies but how much do we need?  Is 2000 calories enough?  3000?  Should we be eating junk foods or focus on nutrition?  Is eating a lot at night ok or should we be spacing things out throughout the day?

These are all questions that come up frequently and there simply is no answer.  Everybody is different and it is up to you to find what works best for your body.  And this can be scary if we are coming from a place where we had a set rule book to help us make our decisions.  We knew what was ok and not ok.  We had external guides to tell us what to do.  And now we are supposed to just let ourselves loose in the world?!

Again, most people want to live a life where they feel free.  In the western world, we are lucky to have abundance available to us every day and yet we choose to turn away from it.  Partly this is because we are made to believe that we can only have certain things if we do as we are told.  If we deprive ourselves in the short term we will receive the rewards of health, beauty and happiness in the long term.  No pain, no gain.  But this simply isn’t true.  We can have all of these things without punishing or depriving ourselves.

What we aren’t told is that there is a shortcut.  Welcoming the abundance in our lives with gratitude will bring us all of these things.  Getting in touch with our needs on both a physical and emotional level and focusing on the things that mean the most to us will bring a deep, sustainable joy which no health or fitness plan can ever promise.  You are the most powerful person in your own life and unlocking this power and using it is so rewarding.  And by power I don’t mean will-power, the ability to stick to external or self-imposed rules but the power to live your life the way you want to.  The power to go against the grain, to make mistakes, to change your mind.. what ever you need to do.

When it comes to food, give yourself the freedom to choose what, when, how much.  If you feel compelled to exercise, give yourself permission to rest.  If your body wants to move then explore that gently.  Take away all numbers, measurements, times and go with whatever feels right.  It might be scary at first but once you get to know your body and your intuition, this will become your safe place.  And when you are stuck or unsure about a decision in your healing journey, maybe try approaching it with a question.

Will this bring me closer to liberation or limitation?

 

HA recovery diaries #8 Your body is made to heal

This weekend was a huuuuge milestone for me.. post-recovery period number three!

I never thought I could be so happy to be bleeding but I am ecstatic and so proud of myself.

Bleeding

I am also in awe at how quickly the body can heal and things fall into place when you treat it well. I was reminded of something Hannah Lipman from The Healing Woman always used to tell me – it is the bodies’ sole purpose to heal, we just have to get out of its’ way. On the surface this sounds like a pretty abstract concept, but it is such an important message. And when you think about it, it makes scientific sense. Well, maybe one of its sole purposes as continuation of the species is a pretty high priority too..

Our body is just a big ball of chemicals flying around, trying to maintain our internal environment in juuuust the right conditions to survive. We have hormones to regulate our blood temperature, pressure and pH within the narrow ranges required for proper functioning of our bodily systems. If we cut ourselves, our skin heals. If we break a bone, our body repairs the damage. When we shave, our hair grows back to its natural length (we wouldn’t all be walking around like Chewbacca if we didn’t shave for a few months!). Our bodies know our “set points” and are constantly working, making adjustments to maintain this balance.

I have spoken to so many women with HA who feel broken and think that they have done so much damage over the years that their body will never be able to recover. They get disheartened after a few months on the No Period Now What healing protocol and start to lose hope. I have to say, I had days where I felt like this too! But I am glad to say that it is simply not true. Our bodies are miracle workers. When we provide the resources and conditions for healing, it will happen.

The protocol is simple: eat, rest, sleep, repeat. It sounds so simple and almost too good to be true. I suppose this is why it can be so hard to trust in the process. It goes against everything we have been told about health – that we need to work hard to  eat the “right” foods and keep active. This is definitely important for maintaining the condition of an already healthy body, but it doesn’t mean it is going to heal us. Not when that was what caused things to go wrong in the first place. In order to recover from chronic energy deficit, we need energy! This means taking in more energy from food (and I am talking plain old calories here not specific micronutrients) and using up less energy through activity. The less we eat and the more we move, the slower the healing process will be.

It is natural to want to DO something. This journey is a difficult one in that we can’t always see the healing occurring. We don’t know if what we are doing is enough and we feel like we are waiting on the platform for a train that may never come. I have had lots of women ask about supplements which could speed up the healing process. My opinion is that supplements can be great, but they are no substitute for the healing fundamentals – food, rest and relaxation. I tried a few supplements on and off throughout recovery but there is no such thing as a magic bullet. There is no way round the truth that in order to restore health we need to reevaluate our opinions on what constitutes health.

I speak a lot about surrendering to the process. By this I mean, stop trying to control and allow things to progress at their natural pace. Stop resisting and fighting the healing protocol or trying to find a sneaky way around it. Accept that this is how things are, for now, and allow yourself to be healed. Listen to the guidance of the hundreds of other women who have walked this path before you and trust this this will happen for you too in time. We are all individuals but at our core we are so similar. We are all human and our bodies want to survive!

Thoughts on Fitspo

This morning a friend posted this image on Facebook.

fitspo

I know she had the best intentions behind the post but it really got me thinking about the “Fitspo” trend and its affects on body image.  The Urban Dictionary definition of the word is:

“Images of active, strong, and fit women that promote proper exercise and diet. May also include images healthy foods. Much like thinspo (images of dangerously thin women used by people with eating disorders to motivate) but healthier.”

From the definition it sounds like a great thing. Replacing the horrible trend of “thinspo” and encouraging women to be healthy and active.. both of those things get a great big TICK from me.

However, what can’t be escaped is the fact that images like this still encourage women to focus on their body shape and size. They still provide a body ideal, a goal for women to aim for. They still encourage women to base their self-worth on their appearance and attach morality to food and exercise. And this results in the same feelings of unworthiness and disappointment for those women who don’t follow the rules and don’t look like the picture-perfect instagram babes.

The image above does an amazing job at showing us that the number on the scale is, well only that really. A number. The point here is that body weight and BMI are pretty meaningless and bodies of the same weight can have completely different body shape and composition. That’s all well and good, but what does the image imply? That we should be focusing on getting lean and toned instead of skinny? That it’s much better to be heavier and look like the photo on the right? Yes it may be successful in shifting the focus away from the scale but to what… the mirror?

Lots of women (myself included) are falling into the trap of shifting goals from trying to weigh as little as possible to eating clean and looking lean. What the images above don’t show is how the woman is feeling in each photo and what her life really looks like. What kind of behaviours is she engaging in to maintain her body? What is her overall health like? How are her relationships and social life? Is she following her passions?

There could be a whole range of things going on behind the scenes. We often assume that just because someone looks “normal” that they are not suffering and this is not always the case. Disordered eating can take on so many shapes and sizes. Bulimia and exercise bulimia, orthorexia, food fears, laxative abuse, binge eating. All of these can often go unnoticed as people can maintain a normal BMI and not end up looking like the skeletal eating disorder stereotype. I am not saying by any means that the girl in the photos is suffering from any of these issues but what I am trying to say is not to take photos like this at face value. Images mean nothing unless we know the story behind them.

For me personally, looking lean came at a great cost. I did all of the right things. I worked out daily. I ate clean. I drank plenty of water. But I didn’t feel good and I didn’t know WHY. I wasn’t healthy. My periods were totally absent. I started to wake up in the early hours of the morning for no reason. I felt fatigued all of the time and had to rely on caffeine more and more. I know not everybody will have the same experience but I am sure I am not the only one. It took a lot of effort to unlearn all of the so-called healthy habits I had developed and get back to focusing on feeling good.

For those of us in the health and fitness world, food and exercise and shaping our body can easily become the focus of our life. Yes it is fun to experiment with food and of course moving our bodies feels great. But it doesn’t have to be our sole purpose. It is very easy to get caught up in the bubble and forget that there is an outside world. Real life social connections and meaningful relationships where you can be yourself can do so much more for your health and wellbeing than following some online fitness guru and feeling connected to others by the restraints of whatever lifestyle they preach.

We all want to be healthy and lead a long and happy life but there is more to life than health than working out and eating salads. Having a passion and following your dreams gives you vitality and a sparkle in your eyes that no workout can ever bring. Getting in touch with your true values and finding a purpose in life will make you feel amazing . You don’t have to eat a certain way or look like a fitness model to feel valuable and do good in the world. And chances are you will want to look after yourself in whatever way feels right for you in order to achieve what you want in life. If that means working out a few times a week and feeling strong, great. If that means eating chocolate every day, also great 🙂

Calling all health freaks on birth control

Are you taking the contraceptive pill?

Are you into “health and fitness”?

Do you exercise a lot?

Do you watch what you eat?

Are you underweight or at the lower end of an average BMI?

Are you under a lot of emotional stress?

If the answer to any of the above questions is yes, then listen up.

Your hormonal health may be suffering and be masked by taking the pill.

In my HA Recovery Diaries series I wrote about my struggles with Hypothalamic Amenorrhea. This is when women stop having their natural menstrual cycle due to physical or emotional stress on the body, including over-exercise, under-eating and being at a low body weight (and by low body weight I mean below our bodies’ happy point, not what is defined by the media or fitness industry).

The hypothalamus is like the control centre of our brain. It sends out hormonal signals which regulate all our important bodily functions, including metabolism, body temperature and reproduction. When the hypothalamus detects a stressful situation, in particular an “energy crisis” which can arise from exercising too much and moving too little, it shuts down any unnecessary functions. This can result in symptoms such as feeling cold, brittle hair and nails and, of course, loss of our menstrual cycle.

For women who are on the pill, this huge sign that something is wrong can easily be missed. The pill introduces synthetic hormones into the body in order to trick the body into thinking it is pregnant, thereby preventing ovulation. In order to induce a monthly bleed, 7 days of sugar pills replace these hormones every 4 weeks. The “period” that we get when on the pill is in fact a withdrawal bleed from the sudden drop in hormones. This means that we assume everything is fine with our hormonal system when actually things could be going very wrong!

In today’s body conscious society, I think this is a much more common problem than we realise. It has become fashionable to hang out at the gym, living in leggings and sports bras, striving to achieve the perfect, toned body. We are told that exercise is important to maintain a healthy body, which is true to a certain extent, however it is not the full story. Moving our body is of course good for our health, however exercising too intensely or frequently is perceived by the body as a physical stress and can cause our metabolic and reproductive systems to shut down.

I was lucky that I came off birth control after only 12 months and after a few years of being fobbed off my doctors that my “post-pill amenorrhea” was normal I realised that something else was going on. However, it still took me another 6 years to actually get to the bottom of the issue and to regain my cycles. During my recovery process, I have met so many women who have come off birth control to try and get pregnant and found that their cycles just didn’t come back. I can only imagine the disappointment and frustration at wanting a child and your body simply not being ready.

And the recovery process is not always quick or easy. Depending on the extent of the damage done, not so much in terms of physical damage to your body but more in how ingrained the thought patterns have become, it can take months or even years to recover. For many who have built their life around nutrition and exercise and may be known by their friends and family as “the fit one” or “the skinny one”, habits can be extremely hard to break. Even once you start treating your body right, it may be months before it feels safe enough to grow a child. I am not saying all of this to scare you, I am just being honest.

You might think that because you are not trying to get pregnant, then it isn’t all that important to have a period. Certainly the whole point of the birth control pill is to shut it down. But like I said earlier, not having a period is a clear signal from your body that it is not happy and that things need to change. Think of it like your monthly report, indicating how well your body is functioning. Menstrual cycle disruptions, including PMS as well as amenorrhea, indicate the health of your bones, thyroid and metabolism. This beautiful, complex hormonal cycle also regulates our emotions, sex drive and even how much we enjoy sex. These days everyone is using fitbits and health and fitness apps, but we have our own built in tool to inform our health decisions and we are simply not using it!

467289-best-fitness-app-round-up

So to summarise, if you are on the contraceptive pill and there is a chance you fall into the category of “health freak”, “fitness fanatic” or “stress head” then I strongly advise you to do some research on Hypothalamic Amenorrhea. Read my HA Recovery Diaries series, check out this link and see what you think. If you think you are someone who could be affected by this then it may be a good idea to come off the pill for a while and see what happens. The first stage of solving any problem is awareness and you now have that after reading this post so you are already on the journey to recovery. Next comes acceptance and hopefully it won’t take you 6 years to get to this stage like it did for me.

Finally comes action! And if you get to this point you are in great company. I have met so many amazing women online going through this healing journey. I have discovered Intuitive Eating, Health at Every Size and Life Unrestricted communities which have helped to totally reprogram my brain. So for that I am thankful!

If you have any questions please contact me and I will be happy to help 🙂