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Muscle Mania- A Small Peice of the Big Picture

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 Muscles!!! YAY!!

I am pretty sure I might be the only one, who is fascinated by muscles.

 But that is okay.

I am here to fascinate you too! Hopefully (fingers, toes, arms, and legs are all crossed here, people)

So, I am sure you have heard of muscles at some point or another and the truth about the matter is muscles are pretty cool!

NO! I have not lost my mind. Stay with me here!

First off!

What do muscles do? Muscles help us to move our bodies, from left to right, and from up to down. But how do they do that? Well, tendons connect are bones and muscles together, allowing us to move the bones by contracting our muscles. Muscles have a little bit of help from actin and myosin.

I probably lost you a little bit with actin and myosin. So, let’s start in a little simpler way.

Say you lift up an object, the muscles contract like a rubber band that has been stretched out and then released. This process happens because of the actin and myosin inside of the muscle.

We have three different types of muscles, they are:

Smooth muscles which are the supporting tissue of blood vessels and hollow internal organs such as the stomach, intestine, and bladder.

Cardiac Muscle is an involuntary, striated muscle that constitutes the main tissue of the walls of the heart.

Skeletal Muscle is the form of striated muscle tissue, which is under the voluntary control of the somatic nervous system.

Now how do we know, how to best work our muscles to make them bigger (or leaner) as well as stronger. Let’s start with one of the easiest things.


When we dehydrate our bodies, we dehydrate our muscles, they are made of 78% of water. If there is no water inside of the muscle fibers the movements will decrease. This is what many of us are familiar with, as tight muscles. When we massage and stretch the muscles, we allow the water to flow `through where blockages have occurred and allowed for the full potential of the muscle to be utilized.

Now down to the nitty gritty that a lot of us are wondering about, how do we build muscle?

Surprisingly, muscle growth comes from after the workout. During the resting period.

Say what?!

After, working out our bodies have to repair and replace the damaged muscle fibers through a cellular process. This is where the muscle fibers are fused together to create new protein muscle strands. These muscle strands are called myofibrils and they increase in thickness and number. This only happens though when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.

SO what are the ways that we build those muscles?

Tension- this is where we apply stress that is greater than what our bodies have gained accustomed too.  We generally recognize this type of muscle building when we lift heavier weights.

Muscle damage- Have you ever felt sore? That is your muscles repairing themselves after a hard workout. They release inflammatory molecules and immune cells that activate satellite cells to jump into action.

Metabolic Stress- Is a specific type of training that increases the blood flow to the cells, it is generally called “pump training”. Generally, it is training over higher volumes and shorter rest periods.

But don’t forget!

Your body needs adequate rest and nutrition to produce results, otherwise, you could send yourself in the opposite direction. It is all about working smarter not harder!

Try targeting the different muscle groups you hope to build in one workout instead of each day a different area. It takes three days to lose that muscle that you gained and if you only target that muscle group once a week, it could put you further back!

Yes… I could keep going and bore you with a 50-page book on muscles if I really wanted to but I won’t. I want you to have the basic knowledge and understanding of muscles so you can take it to the gym and utilize this knowledge!

So take the leap! And get started today!


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Fast Food Junction- What is Fast Food to you?

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We have all had those low-end jobs. The fast-food joints, the amusement parks, the movie theaters.


The ones where…

People don’t show up to work.

Where lateness doesn’t really matter

Where people are more interesting….then they are helpful ( you know who I am talking about)…

Where work ethic really doesn’t exist


The list could go on and on

 But the reality is

The majority of us aren’t living the life we dream of living,

Instead, we are just another number on the floor working our shift. We watch people as they filter through, coming and going. No one sticks around for long but when they do it is a rarity.

The beautiful part of it is, is what many of us miss.

 It is the reality check it gives us all.

It shows us that our dreams take time. It shows us how much we dread being at the bottom of the barrel. It stresses us to our max. It shows us how hard we have to work just to get beyond that point in our lives. We have to do our time, it doesn’t matter what age we are or where we came from. We all have to put in the time, the long hours, the late nights, the tears, the fear and so much more.

And sometimes we get stuck, we get stuck in the reality of the world spinning around us and feel lost and hopeless. This place can go on for months, and even years. It can be a very lonely and degrading time feeling like we are left in the dust by everything and everyone.

But the beauty comes when we break free, we break free of the fast food life, the life of minimum wage and people who don’t really give F***. We grow into that person we were meant to be and we are ready to reach higher and higher. Fear no longer holds us back and our dreams start to feel like they may be within reach.

And they are!

Anything that you can dream is possible.

It takes courage to believe with all your heart.

It takes strength to push through the hard times.

It takes pure devotion to living your best life. 


And most of all it takes strength, courage, devotion and pure heart to believe that you can become anything that you dream to be.

Follow your heart and chase your dreams.

Because one day, you will be much, much more than a fast food worker, amusements park attendy and a theater working junkie.

So take the leap.

Take the leap and follow your heart.


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Who Left the Gate Open-The Trials of Staying Motivated


Stay Motivated

Stay strong

Stay working

Get up

And keep going!

We’ve all heard it, in some form or another.


We’ve all tried it and we have all failed at it at some point or another.


That’s life, nothing we can do about it.


We have all wished to be better, to do better, and to never give up. Now I am not saying give up, I am not saying you will never get there.


I am saying


Keep working! Keep striving to be better. Don’t give up. You have dreams, you have goals in life that you want to reach, so reach for them. And if you don’t have specific goals right now, make some. Strive to be better, then you were the day before. No one is going to just hand you your dreams.


Some days its hard, its hard to get up, its hard to stay motivated. Its hard to keep working on a dream that seems so far out of reach right now, but you can do it.

Jump into your motivation!


Have you ever seen the look on a puppy’s face when the gate gets left open? The moment they see the gate open up into the unknown, they run! The motivation and drive inside of them is unbearable, they wonder the open space in curiosity and joy.


They don’t want to be caught by the person running behind them, they don’t want to get trapped up inside the fence again. They want to be free, they want to see what is out in the world.




The amazing thing is, unlike the puppy. We have a goal were running towards, we have a dream that is built up inside of us. 


What we don’t have, is the same motivation as that puppy has. Remember the puppy is only exploring. You are chasing a dream, stay motivated to reach that dream, reach deep down inside of you and pull every ounce of strength you have to get there.


Make those dreams a reality in your life. 


Are you afraid once you leave this article you will become unmotivated and uninspired?


Try out these tips!


1. Expect!

a. Expect something great to happen each day, say it out loud to yourself each day. You may not always have the best day, but remember there is something amazing in everyday of your life
  • 2. Control

a. Take control over the things you have control over. Let go of the worries you have no control over.
  • 3. Stay Positive

a. Surround yourself with positivity, whether its through reading, speaking it, podcasts, videos, people…anything stay positive!
  • 4. Mistakes

a. Learn from your mistakes, you mess up? Learn the lessons and move on
  • 5. Plan for Failure

a. Don’t let failure get you down! If you fail get back up! And learn from your mistakes
  • 6. Temptation

a.are you often tempted to give up on your dreams and goals? Plan for those weaknesses. What are you going to do when you feel like giving up?

There are so many different ways to help you stay motivated. Yes, it can be challenging. Yes, some days you will want to give up. But keep pushing forward.

Be that puppy, who takes off when the gate opens up! And run like hell with your dreams.

And one day…

You’ll wake up. With everything you ever dreamed of.

So take the leap, get motivated! Stay Motivated!


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I Didn’t Eat the Cookie Dough-The Tale of Self Control

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self-control and cookie dough

Two and a quarter cups of flour, one teaspoon of salt, one teaspoon baking soda in a small bowl. In the large bowl add the sugar, the eggs, vanilla and butter… We all know the nestle chocolate chip recipe (I may know it a little to well for my own liking).

As we stir in the flour the creamy goodness of chocolate chip cookie dough comes to life. One little bite won’t hurt…

Will it?

Maybe one more… as we secretly eat it in pure delight…

How hard is it to resist?

 (if you don’t like cookie dough, well I don’t know what to tell you other then show me your ways!)

It can be extremely hard to resist, just like other times in our lives.

Maybe it was the time we over ate, maybe it was the time we spent to much money, maybe it was the time we had to say no but really wanted to say yes, maybe it was the 500th time we said we would get up and workout but we didn’t.

We all experience the struggle of learning self-control throughout our lives. Sometimes we take two steps forward, and 4 steps back. We all do it, that’s life.

Learn from those steps back, so the next time you are better prepared.

Have you tried losing weight?

I am sure we have all been there, when that bag of cookies in the kitchen temps us. But after the third day we cant say no anymore. and before you know it your back to square 1. It happens, forgive yourself and move on.

What you must understand is that your self-control is a lot stronger then you realize. Sometimes we just have to learn how to set our selves up for success instead of failure.

There are certain things that we can do to give a lot better self-control over different aspects of our lives.

1.       Meditate

a.       Learn to control your thoughts and your emotions (you can find more on meditation here)

2.       Goals

a.       Set small goals that are easily manageable and lead to one larger goal

3.       Eat Smart

a.       Instead of eating sugary snacks or empty calories to curve cravings, try something that digests slower such as whole grain rice or meat.

4.       Motivation

a.       What is your motivation, to avoid the temptation? Remembering your why will help you stay strong through the hard times.

5.       Exercise

a.       Do you ever feel like going off on someone that really agrivates you? Try focusing that energy into your workouts. You’ll have a lot better time ignoring the impulse to go off on them

6.       Forgive yourself

a.       Forgive yourself for the mistakes you make. Sometimes we tend to over indulge when we practice self control but fail. Remember to forgive yourself and keep moving forward in the right direction


Believe in yourself, have confidence in your abilities and don’t eat the cookie dough (well maybe just one little bite).  You are stronger then you know and you have the power to achieve anything in this life. Don’t let some cookies hold you back from achieving your goals. Your dreams are worth it.

So take the leap, take the leap and don’t ever look back!

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Pain and the Kinetic Chain-How does it affect our lives?


Pain, it antagonizes, it frustrates, it gnaws at our nerves like a rabid dog………(add more)

Whether its past injuries, stress, or some other cause. We all experience it in our bodies at some point or another, throughout our life time. and it generally gets worse as we age.

But why is that?

Pain can be from a wide number of factors, so how do we determine what our major factor is?

It all starts with analyzing our bodies and the movements that we take each day. Do you walk slumped over? Do your knees hurt after a long day of being on your feet? Does your neck feel stiff from being slouched over? Does your back ache, to the point you can hardly move?

Whatever it may be it does affect your body and how you move.

So, what do we call this?

The Kinetic Chain!

The what?

The Kinetic chain is what travels through our entire body allowing the muscles to work together. This is what causes certain areas of our bodies to hurt, even though those areas are not the main cause of the pain.

Say that your knees hurt, the cause of the pain in your knees could be the lack of arch support in your shoes or your shoes not fitting correctly.

 The idea of the kinetic chain is the notion that joints and segments have an effect on one another during movement. Once one is in motion, it creates a chain of events that affects the movement of neighboring joints and segments.

When working with a coach or a personal trainer our main goal is to build the body up to work at its utmost performance, while reducing the risk of injury and enhancing the sculpture of the body.

What is the Kinetic Chain?

The body consists of two sets of kinetic chains the upper and the lower. The upper consists of the fingers, wrists, forearms, elbows, upper arms, shoulders, shoulder blades, and spinal column. The lower kinetic chain includes the toes, feet, ankles, lower legs, knees, upper legs, hips, pelvis, and spine. In both chains, each joint is independently capable of a variety of movements. Dependent on whether the distal end of the chain is fixed or free to move without restriction, each movement is classified as either closed or open.

Even though we have two kinetic chains that still means that they are connected and will affect one another.

So now you are probably wondering, what the heck am I talking about…

Pain in our bodies can come from a variety of factors. Poor biomechanics is the most common form of all. When our body overcompensates for failing links, it results in increased energy expenditure, muscle fatigue, and pain. Whereas Healthy biomechanics enable us to move efficiently by properly supporting all the elements of the kinetic chain.

Simple right?

Not so much. What’s worse, any even temporally failing link can influence and alter the brains record on how to move optimally. This is what leads to poor habit formation, and the continuation of poor biomechanics.

So even though, your sprained ankle, broken wirst..etc has healed. Your body is still compensating to protect that area from being injured again.

This is why it is so important to continually practice good posture during work, at home and during your workouts. It will help to decrease the possibility of injury and help you feel better in your own body.

Many of us when we go to the gym we isolate one muscle with an exercise, which increases your strength in that one exercise but you missed the opportunity to transfer that training to work in a real world scenario.

I believe..

it is extremely important to work all part of your body, that way you look as tough as your are. Someone who cuts and stacks wood for an hour, will get a much better workout then someone who does bench press for an hour. You still build the same muscles, but you are using multiple muscles rather then targeting just one.

Our bodies were not made to do the same repetitive activities day in and day out. So mix it up, play with your kids, run one day, swim another. Do activities with good form and mix it up!

I know it may not always be the easiest or the simplest thing to do. But it will decrease the amount of pain and discomfort in your body. I know there is so much more to say on this topic, but I believe making you aware of it, is the first step in the right direction!

So take the Leap, and get started towards your best life.


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Be your Own Inspiration

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It takes courage to be you,

Courage to be strong

To fight for the dreams that beat inside

For the life you imagine

And the beauty of your passions

it all comes from within

from within the heart that beats inside of you.

It is time, time that you step forward into the light. The light where your heart beats and the mind runs.

It runs to the dreams that live inside of you, it believes that you can inspire to create a beautiful place in this wonderful life of yours.


Many of us search for inspiration,


we look for it in self help books, we look for it in quotes and in people. We look around us, we look up and down and all around. But so many of us forget that inspiration lives inside of us And when we feel it, we are over taken with wonder and amazement. Our minds run with the thoughts and the crazy ideas….


But they’re not crazy,

they are us, they are what we live for, what we dream about. Inspiration is the pathway to our dreams and goals in life. They are the golden roads that keep us moving forward, to be all that we dream to be.


And then suddenly the inspiration stops.


But why does it stop?


Because reality set in; the fear, the realization of what if we fail, what if people don’t like our ideas, what if it doesn’t work and what about all the time and the work that it will take to get there. What about the money, where is that going to come from?


SO many challenges stop us in our tracks before we even get started.


Inspiration says, “ Keep going!”


What we must realize, is that the inspiration that we are given is put there to inspire us to live out our true destiney. Those dreams we see over and over again. that is what we are born to do. No they may not always go as planned, there might be bumps and bruises along the way, but they lead us down the most life changing roads. They push us to become who we truly are, they drive us to dig down deep inside of ourselves and push forward, through the obstacles, through the ups and downs along the way. And when we get to the finish line, where that dream is coming true. All we can do is smile. I promise you it won’t be just any smile, it will be a huge grin, tears may fall in celebration., knees may buckle in thanks and your heart may sing with joy.


Its time to be inspired!


Quotes, people, and places will come and go. But the inspiration you need will always live inside of you. It is your job to keep it alive! TO keep the dreams you have for your wonderful life growing. I cant tell you all that your want will come true, I cant say what life has to offer you but I do know that with time we can be anything in this life.

So find that inspiration, if you have to listen to others talk, if you have to read books and quotes, if you have to little things to keep you moving forward, do them! But don’t let them take over to much time, you still need time to work on those dreams!


What inspires you? What do you dream about?

Getting in shape, an amazing job, a beautiful marriage, a wonderful home…what is it?  The list can go on and on. Many of us had a dream that came to mind while reading this. We felt empowered in the thought of “what if this could happen?” Hell yes, it could happen to you.


If the beggar on the street could become a millionaire, you can too. Learn to be true to yourself, learn to love your dreams and to believe in them. Work for them.


I am not saying it will always be easy, I am not saying they will happen over night, or that everyone will be there for you.


All I know is that if you can believe in those dreams, if you can work hard, and stay inspired to keep moving forwards, to keep dreaming big. You can have all that you inspire to have in this life.


The power lives in you.


Because you are strong, you are beautiful and you are important in this life we live in


So take The Leap, the Leap of inspiration.


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Living in the Moment, Staying in the Comfort Zone


The phras comfort zone can have different perspectives, bringing different light to a complex topic. When you hear the words “comfort zone” you may not think of it as a complex topic, but there are two very different opinions on what our comfort zone can be.


For some our comfort zone exists in staying home, curled up in a cozy blanket watching movies or reading a book, while others may find their comfort zone outside finding a wild adventure in far off places. Where ever that place of comfort lies, it is yours to cherish.


But a controversial topic it can be. Type it in on google, some will say Live in the moment, do things that terrify you and get out of your comfort zone while others may say, don’t leave your comfort zone, it is who you are! Be in the place you feel at peace in.


I say, “Its time to break free of the unhappiness in your life.”


Do what makes you feel happy in life, if your not happy with where you are, it is time to change what you are doing. Yes, that might mean you have to break out of your daily routine, it might mean you have to reach into a different area that you are not comfortable in right now. But it all is about learning to develop yourself to become the person you wish to be.

I think we all have a comfort zone, where we are afraid to be ourselves and afraid of stepping out of where we are right now and then there is the comfort zone where we are at peace with our lives, Where living in the moment is easy, where making choices to better our lives may be a little frightening but we trust our intuition enough to follow the path we were born to take.


The Road less traveled


Our true comfort zone is NOT, I repeat is NOT following the path that was laid out for us, it is Not following what we are told to door how we were told to act. It is taking life by the reins and following our dreams. Yes, you may have to step into unfamiliar territory, you may have to get good at things your horrible at. But I promise you, it gets better, it gets easier and it gets comfortable. You will find your true comfort zone.




You get comfortable with growth, with change, and with the life you wish to create.

When you get into a routine, you become comfortable, you become lazy, you become bored and content with just being where you are. You might have dreams and ambitions that lay somewhere deep inside of you. But if you don’t do something about following those dreams.


(I hate to be blunt…) But honestly you just killed them, you killed them with being comfortable with where you are in life right now. Your sitting around letting life just lead you down its own path with no destination in mind. And with that comes regret.


SO choose to be a leader, a fighter, a living in the moment kind of comfort zone striver.

Be a leader of your dreams, share what inspires you share what drives you and keeps you running forward with that dream. Don’t let it die. Don’t be that person about to take their last breath and realize that life passed you by and you never did anything to follow your dreams.

Now I am not saying to step out of your comfort zone to prove a point or to impress someone. NO, it has to be for you. It has to be you doing it for yourself or for whatever inspires you to push forward.


Embrace the comfort zone, that makes you the person you wish to be.


Learn your strengths, learn your weaknesses, learn to do things that make you happy; set boundaries with what you want in your life and what you don’t want. It takes a great deal of confidence to live a life in your true comfort zone, not the comfort zone you settled with in fear of disappointing yourself or others around you.


When I think of my comfort zone


A picture of contentment and freedom comes to mind. A picture of freedom to let my heart sing, and my soul shine through, impacting the lives of thousands and to enrich others with that same feeling of comfort and beauty that I strive to keep in my life.

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“pain in life comes from unfulfilled desires and expectations.”

How many of us are expected to be something that we are not, or to complete tasks on a daily basis that we hate doing? These things are generally against our beliefs and our desires that we have for our selves.

For the vast majority of us, we are overwhelmed with the number of expectations that are expected of us throughout our lives. And guess what? Most of it causes us a lot of pain and stress.

Why? you might ask.

For example…

We are expected to fulfill expectations that don’t match our calling. Many people have dreams and goals that live within them but put them aside because they seem so far out of reach. We as human beings generally turn expectations into “must do’s, or else” meaning if we don’t accomplish them, we won’t be happy or others won’t be happy with us. It’s hard to forget that we can be happy with or without completing a task.

A man expects his wife to cook, clean, and give him endless amounts of attention. She must measure up to the unrealistic standards of his own, to not let him down. When this happens, both the man and his wife are lead to becoming unhappy and withdraw their love from one another. The women tried so hard to pleasing her man and wondering what she was doing wrong, but the man missed out on the appreciation and gratitude he could have had with his wife.

Maybe you see this in your life.

With your friends, family, significant others or even in the workplace. Where you try so hard to measure up to everyone else’s standards of yourself. That you forget who you are, you forget that you have dreams and goals that you want to achieve. But you keep pushing and pushing yourself to be the best in everyone else’s eyes. But in reality, the only person that really cares and matters is yourself.

So i think the better question here should be, “why aren’t you following our dreams and goals?

NO one else can make your dreams come true, no one else has to live your life, no one else has the authority to make decisions for you…. You are your own person and you need to learn and grow and become that person that you strive to be. Day in and day out.

Yes, some days its going to be hard.

Somedays you have to dig your nails in, but the outcome. The outcome is one and a million. And darling it is all yours if you reach for it. You may have a million excuses as to why you can’t do it, but always remember this is your only chance in this lifetime to make it happen!

Be your own Dictator!

Don’t let others dictate who you are or what you can do. Because you can be everything that you want to be. And when you wake up one day, happy and content with your life. I want you to realize at that moment, that you are finally not enslaved to the expectations of others.

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Finding Strength


I received an email this morning from one of our readers, asking where do I receive my strength? And after a lot of thought, I realized this is such a powerful question in our daily lives!

Just think about it for a minute…Where do we find the strength to keep pushing forward and staying motivated? Where do we find the strength to push past all the crap, thrown in our way and still keep going?

For the majority of us, it is a lot of searching, but searching for what, you might ask?

I know for myself, I never really knew what pushed me to keep searching for that strength. I just knew there was more out there in the world. More then I could ever imagine. That’s what kept me moving forward, through the family fights, the depression, the relationships I had, the suicidal thoughts that haunted me… and among so many other struggles I encountered. I knew there was something more. I knew I had a calling, but I just didn’t know what it was.

Soul Searching

In the past few weeks, a lot of unanswered questions have started to come to a close. I can see the manifestation of so many new and exciting things coming my way. It took a lot of soul searching, asking questions, and reconnecting with my friends and family. As well as facing a lot of battles that I used to run from.

My dreams… 

and goals are what really helped me to push through the hard times. I knew I wanted to inspire others to live an incredible life full of happiness and fulfillment through mental and physical health, I knew I wanted to be a role model for my son, I knew I wanted to get back to school and get back to horseback riding (yes, I was that crazy horse girl in school and still am  ) and I knew I wanted to start eating right and working out better. Because these are the things, that make me feel complete. Though they may sound simple, they make my life complete.


I want to travel and be able to provide a better life for my family.  But right now, I am getting back to the basics and following my heart, where ever it might take me. I know, I will be all right.

Do you have a dream?

Maybe, you have dreams and goals in your life, maybe you have a family that motivates you or maybe you have this feeling deep inside that keeps telling you there is so much more out there!  So take a minute. Sit down and think, what inspires you? What makes you feel joyful and full of life? What dreams do you have?
Write them down. (Pick at least 3)


write down about 3 steps that you could take to help you reach these goals.
Finally, write something on the bottom that inspires you to keep pushing forward, whether it’s a quote or just a short sentence. It doesn’t matter. As long as it motivates you.

All right, after all that!

Hang it up somewhere, post it on the fridge or in the bathroom or next to your bed or even make yourself a vision board! Whatever you got to do so that you see it every day.

Maybe, you have to do, to make this even more powerful! Start keeping a journal and write down what you are doing each day to work towards those goals and what your feeling! And if your dreams change, that’s fine!! It means you are becoming more aligned with your calling!

Where does it come from?

Strength comes from being yourself, 100% you and no one else.
And if you are feeling the hardships of this life, I want you to breathe in everything you are feeling and allow your heart to acknowledge that feeling let it run through your body with your breath and once you have felt it, let it go. And move on towards your next step.

You can and you will be an amazing advocate of your dreams if you believe in yourself.

Just take the leap!

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