FaiLuRe

There are things I love about eating healthy, exercising and using It Works! products....
 - I feel great!
 - I am giving my kids a healthy start
 - I am teaching myself how to manage food and exercise. 

Here is the deal...I spent the last 2 weeks being frustrated that I was not loosing more weight.  I was just sitting at 191.4, I was working out, eating nothing I "wanted" and missing diet coke.  I was day away from giving up...I was ready to just stop working at everything.  I cried all the way to work last Friday morning.  I gave up and had a rough weekend, diet coke and carbs re-entered the family.  I felt devastated, defeated and sad.  I was so sad that I had "failed" that I had "given up" and then my friend sent me a note about giving up when progress was slow, not paying attention to the fact that slow progress is still progress.  So, I am not going to let the stress of life and frustration of no weight loss get to me...I am not going to let it stop my drive and my discipline.  I am capable of doing this...I am stronger then my vises or my emotions!!   

I saw this today...I love it.  What I want now is

I also loved this one...new butt on the horizon :)

https://healthytogether.myitworks.com

emilyulmer22@gmail.com

-E

I love chicken!!

1/3 cup lemon juice

1/4 cup olive oil

1 tablespoon Dijon mustard

2 large cloves garlic, chopped

1/2 teaspoon salt

1/4 teaspoon black pepper

4 chicken breasts

Mix the ingredients in a medium mixing bowl,  Place the chicken in the marinade.  Marinate the chicken for 2-4 hrs (not more then 6 hrs) just trust me...grill the chicken.  Cut up the chicken into bite size pieces.  Put over romaine lettuce with Cesar salad dressing (I prefer Maries' brand)

Sometimes I like sprinkle a little parmesan cheese!

ENJOY!!

-E 

ThOughTs On a ThUrsDaY

I was looking at pictures today at work, and I ran across this one.  I am almost embarrassed to even post this.  I think sometimes I forget how far I have come. 

So, I am choosing today to look back and be grateful for how far I have come and all the work that I have done.  I am so grateful I have these pictures to look back on and see where I have been...I never ever want to forget!

-E

FiGhT cLuB

Have you ever had one of those days, where you just battle with yourself?  All weekend long I struggled.  With being a mom, a wife, a friend, food, you name it I struggled with it.  As soon as 1 little thought comes in my mind, the next follows shortly after.  "I am not a fun mom, I don't have balloons for the party"  " I am not a fun wife, because I have a hard time riding on a motorcycle".  "I am fat".  I am not pretty"...you get the picture. 

I end up feeling like it is Fight Club in my head.  Not like crazy, multiple personalities crazy, but like I have to fight with myself to stop the train to negative town. 

I remember watching an Oprah where she talked about climbing a mountain.  She said, it is important to keep your eye on your goal, the top of the mountain, but that it was important to stop and enjoy the view, give yourself credit for where you have been, how far you have come and what you have accomplished.  Even when I think about that it is still so hard to stop the negativity.

So, I decided to take a deep breath and just soldier on.  I cant say it was easy or all of a sudden I was not struggling, but I made it through the weekend.  I cried and I still wish I had lost 15 lbs this weekend, but I did not.  I am slowly but surely losing the weight and am making decisions that will make myself and my family healthier.

Enjoy the journey, don't let Fight Club get in the way, you have got this!!

For info on my products: https://healthytogether.myitworks.com

Contact me: emilyulmer22@gmail.com

-E

Chicken Broccoli Awesomeness

I was looking for something different tonight for dinner...I had chicken and broccoli so I Googled, and this is what I found.  It is a low carb chicken broccoli bake.  It was so quick and so super easy.  I made a few alterations from the original, but it was tasty!!

Chicken Broccoli Bake
4 chicken breasts cooked and cubed
3 cups broccoli florets
1 medium onion, diced
1 clove garlic, diced/pressed
8 ounces softened cream cheese
1 cup chicken broth
1  1/2 cups shredded  (I used sharp cheddar)
2 tablespoons fried onions (optional)

Preheat oven to 350 degrees. Spray a 9 X 13 pan with non-stick spray.
Place chicken and broccoli in a large mixing bowl. I used raw broccoli; I like mine to be crunchy. If you like your broccoli to be soft, steam it in the microwave 2-3 minutes first.
Saute onion and garlic in olive oil with salt and pepper. When onion is soft and slightly brown (about 3-5 minutes), add cream cheese to saute pan. When cream cheese is melted, whisk in chicken broth until the mixture is smooth. Allow to simmer for about a minute, or until sauce thickens slightly.
Add cream cheese and onion mixture to chicken and broccoli. Mix well. Add 3/4 cup of the shredded cheese and mix again. Season with salt and pepper to taste. Spread evenly in baking pan. Add remaining 3/4 cup cheese on top. Bake for 25-30 minutes until cheese is melted and casserole is bubbling.  Add the fried onions and bake 5 minutes more.

ENJOY!!

-E

tHe BeAuTy Of WhO yOu ArE

Webster tells us that the definition of woman is: Feminine quality or aspect

It does not say, big boobs or high heels and pearls everyday.  It does not say anything about anatomy or outward beauty.  Feminine in history meant, sweet and kind, thoughtful and charitable.  We are not the sum of our "parts", we are more than that.

I have spent the last 5 years saying to my husband "I want to be fun like I used to be" or "I want to find the old Emily".  I would spend time every day tearing myself apart, inside and out.  I was never good enough and I was never going to be good or fun again...

Last week I realized that I am not the sum of all my parts, I am the sum of all my roles.  I don't know why I spent so long depriving myself of defining myself BY my roles.  My children are my greatest accomplishments, why oh why would I not want to own that.  I am different, God needs me to be different, my children need me to be different, my husband needs to be different and I need me to be different.

I am so grateful for my roles

- mama

- wife

- working mother

- housekeeper

- sister

- daughter

- friend

- church member

I choose today to let my roles define me, instead of running from them toward someone that does not exist anymore.  I am Emily and my roles enhance who I am, they don't take away.  They make me better!  Embrace your roles and embrace your change as you become what God needs you to be!!

Dove make a video.  It is amazing, beautiful and inspirational.  Please watch it, then share it!

http://realbeautysketches.dove.us/

emilyulmer22@gmail.com

-E

TiTaNiUm

"I'm bulletproof, nothing to lose fire away, fire away ricochet, you take your aim fire away, fire away you shoot me down, but I won't fall I am titanium you shoot me down, but I won't fall I am titanium"

This was my song today...I was having a rough time thinking I could make it through my workout today at lunch.  I had so many things to do, I was tired, I am not in good enough shape...all those bad thoughts you think, or at least I think.  This song came on and it was my jam!!  I actually started crying at the end of my workout.  I had done it...I was not too tired, I was strong enough I had done it!!  It was as if I had found a strength I did not know I had.  It was amazing.  I was sweaty and gross and happier then I have ever been working out!! 

Some days it is easy, but most days it's not... get up, go to work, workout, get the kids, clean the house, make dinner, do the laundry, serve at church, spend time with the little people I created, spend time with the man I am crazy about and some where in there pee :)  As I listened to the song while I was running, I just kept saying, "I can do this, I can do this".  If there is one thing I wished I could give to my loved ones and friends that would be a belief in themselves.  No matter what life has to toss at you, believe in yourself.

Christopher Robbin said to Winnie the Pooh

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."

I love this quote so much, I had it in L's room in our first home!!  We all should remember...

**I have another amazing recipe I will post tomorrow so check back!

For info on my products please check:

https://healthytogether.myitworks.com 

or email me:

emilyulmer22@gmail.com

-E

BeLLy UpDaTe

So, I wanted to share my pics again.  So honest thoughts and some new ideas!!

Since we came home from Utah I had not worked out more then 2 or 3 times.  Being a working mom makes it hard for me to find time to work out/blog/shower/clean...really anything :)

So I knew it would not be a great pic today, but I want to document honest true results.

So, here they are in all their glory.  Judge as you will, I am still happy with the results!!  Bob even commented on my stretch marks looking better...nothing feels better then realizing your man sees a difference!!

I have found I want to be that lady...the one who has workout clothes in a bag all the time.  I have started working out when I know I have 40 free minutes at work.  There is a gym on the top floor of my building.  I was always under the theory that I needed to plan my workouts at the same time everyday, thinking that would make it "stick".  That was not working, morning was too hard, evening with the kids was too hard.  I worried and worried about when I would make it work...anyway, I am trying.  So Monday it was at 11 and today it was at 12, tomorrow will be earlier other days may be evening will work, yoga with the kids is super fun!!  I can not put pressure on myself to follow a schedule for working out.  Being able to "go with the flow" seems to be making the difference. 

Finding what works for you with food, exercise, etc...is the key.  I wish that I had learned that sooner.  Trying to live up to expectations someone else sets is not living...make your own path and your own expectations!!

If you want info on the wraps or other products, please contact me

emilyulmer22@gmail.com

https://healthytogether.myitworks.com

-E

a LitTle AriStoTLe

It only takes 21-28 days to form a habbit...what will your change be today??

-E

EmOtiOnaL tOxInS

I have had a realization...if I am spending all of my energy to get the toxins out of my body and not letting any new ones in, why would I allow others to introduce toxins to my soul.  I need to protect myself and my family from those that are unkind, selfish and toxic.   

 I do not intend to spread the toxins...I want to teach my children to create positivity and happiness, if I am around those that do not foster the same ideals, I will surly fail! 

I used to think that I was stronger then these kinds of people...and the truth is, even if I am, that does not make them less dangerous.  When teaching your children about crossing the road you teach them to stop, look both ways and if clear walk.  You don't say, look both ways and walk, you have to clarify with "when clear".  As a grown up, I think we need to be just as careful.  Just because we looked both ways, does not mean it is clear.  Just because they only lie once or they were only unkind to someone you don't really like either, does not make it okay.  Its time to walk away!  Get the toxins out...

So, the point of all of this is, I want to be happy and kind and someone that people trust and want to be the person people want to be with...I want to be the person my children want to be with!

So will you be the change??  Will you choose to be the happiness and positivity creator in your house/family/apartment/work location/church??

-E

cLeaN SnaCk

I found this nummy recipe on Pinterest...I made it tonight, and am really impressed with the way they turned out.  They are worth a try and are super super easy!!  My kids even like them!!

Healthy Peanut Butter Oatmeal CookiesTheSkinnyFork.com

The Skinny:Nutritional Values & Serving Size Altered 4/14/13
Servings: 18 • Size: 1 Cookie • Calories: 99.3 • Fat: 5.1 g • Carb: 12.3 g • Fiber: 1.6 g • Protein: 2.9 g • Sugar: 4.4 g • Sodium: 91.1 mg

Ingredients:2 Ripe Bananas, Mashed
1/3 C. Reduced Fat Peanut Butter
2/3 C. Unsweetened Applesauce
1 Tsp. Vanilla
1/2 Tsp. Salt
1/2 Tsp. Cinnamon
Dash of Ground Cloves
Dash of Ground Nutmeg
1 1/2 C. Quick or Old Fashioned Oats
1/4 C. Nuts (I used dry unsalted peanuts.)
1/4 C. Semi Sweet Chocolate Chips
1/4 C. Reduced Fat Unsweetened Shredded Coconut (Optional)

Directions:
Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper and set aside. Mix together the bananas, peanut butter, applesauce, vanilla, and spices. Add in the oats, nuts, chocolate chips, and coconut; stir until well combined.
Spoon a rounded 2 tbsp. of the cookie mixture onto the lined baking sheet, leaving an inch or two between each and flatten slightly. I placed a few more chocolate chips on top of each cookie. Bake for 20-30 minutes and allow to cool slightly.

HaPPinEss

We are starting a new thing in our family tomorrow morning...we are each going to write down 3 things that we are grateful for.  I watched this amazing video on Friday Shawn Achor - Happiness Talk.  It is a must watch!!! 

I have spent most of my life saying "If I was, or If I could just something I would be happy"  As I have been getting to know myself better over the past few weeks, what I have learned is, nothing will "make" me happy.  Just like they say to teenagers "No one can 'make' you do anything you don't 'want' to do".  It is the same with happiness.  Nothing can "make" you happy, you can choose happiness, you can create your own and you can help others create it!

I am looking forward to watching the change over the next several weeks as my little family makes our new focus "creating Happiness". 

There are so many things we are reminded of daily that we need to do.  Why would be not want to start each of those "jobs/tasks" with Happiness...let everything else follow.  I imagine that being a parent will still be hard, but if as a team we are focused on positivity and creating happiness things are bound to be a little easier, and my greatest hope is MORE FUN!!!

-E

Stress and Poop

I have been to the Dr more then one time over the past 9 years of living in Florida and been told, "You just need less stress" or my all time favorite, "You just need to poop".  If only either of these things was that easy. 

I underwent a series of stress tests several years ago, because I had an irregular echo come back...what they found...high stress.

- had a 9 month old

- husband had been laid off

- foreclosing on our first house

- getting ready to move

- working full time

After all that, what is there to be stressed about?  Stress is the driver of more internal issues then most people realize. 

Physical Symptoms of Stress:

- Aches and pains

- Diarrhea or constipation

- Nausea, dizziness

- Chest pain, rapid heartbeat

- Loss of sex drive

- Frequent colds

SO, or course I was not pooping, not sleeping and constantly having chest pains (twice admitted to the hospital).  After starting the Greens and no more Diet Coke I have not had an anxiety attack!!  HURRAY!!  This was a big deal for me...so then I needed to balance my bowels (something that is still in process :) ).  I knew that if I got myself balanced the poop would come (I can hear Kevin Costner saying "If you build it they will come"...hahahaha, okay back to my post)

So, the moral of this post is this.  Poop is important...what ever your regular is.  Some people poop 5 times a day, others every other day.  Every body is different.  Don't underestimate what being regular can do for you!! :)

and

Do what you can to make the best of your situation.  You can't take away the stress (at least most of the time), you can't make money grow on trees, but you do have control over what you are capable of.  You do have control over how you manage your happiness.  I am learning that happiness is the killer of stress, or at least some of the symptoms.  I am for real when I say that since I embarked on this journey I have not had a, what I refer to as, "life stopping" anxiety attack.  I have a little one here or there is something stressful is happening at work, but not the ones that used to stop me from living my life. 

I am not saying that happiness and pooing go hand in hand always, or that either will fix any problem, but today, for me they did!! 

-E

Good Days vs Bad Days

The other morning I asked my children what the best part of their day was going to be.  L responded so sweetly, the whole thing mama.  He said it so mater a factly it made me wonder about why we have bad days.

So often you hear, "Your attitude determines your altitude".  This became apparent to me with my little people.  If we choose today to have a good day, even if crappy things happen, it still seems like a good day.

On more then one occasion I have had the "I wish this day would have gone better" feeling.  When talking to my husband this morning I asked him if he felt like we ever a "great days".  He said of course we do.  I realized at that moment that I was the problem, not the people around me.  I love my life and instead of wanting every day to be a "grandiose, best day ever" type day, I should just want to be with the best things in my life!!! 

So I choose today to make every part of my day great.

Those little faces make me so happy!!

http://healthytogether.myitworks.com

-E

Shrimp and Asparagus Deliciousness

There are few things that make me as happy as making a meal my husband loves, it is even better when it is easy and delicious.

Garlic Basil Shrimp with Asparagus

Mine was with no rice

Bobs with brown rice...

Shrimp:

3 cloves garlic, minced

1/3 cup olive oil

1/4 cup tomato sauce

2 tablespoons red wine vinegar

1 tablespoon basil (I used dried)

1/2 teaspoon salt

1/2 teaspoon cayenne pepper

2 lbs of shrimp (peeled and deveined)

Mix all the ingredients together and marinate the shrimp for 1 hr.

Preheat oven to 350.  Place shrimp and marinade in a baking dish.

Back for 30 min or until pink and fully cooked.

Asparagus

1 bunch of asparagus

1 clove of garlic

salt and pepper to taste

In a large sauce pan melt a little butter, toss in the garlic, toss in the asparagus. 

Salt and pepper to taste

Cook until desired doneness/crispness is achieved

mOrE tHoUgHtS...

Potential: a latent excellence or ability that may or may note be developed

Last Sunday at church, we had a lesson on our destiny.  The teacher asked a question about what our destiny, that God has promised us, says about how God feels about us.  I related it to how I feel about my kids.  When L (my 4 yr old boy) was buckling up in the car one afternoon.  The strap was twisted so it was not pulling through all the way.  He started freaking out and crying, saying "I can't do this, its too hard".  I calmly asked him to take a deep breath.  Once he stopped crying I told him to see what needed to be done.  He told me it was twisted and I gave him instruction on how to fix it.  He told me again that he could not do it.  I looked at that sweet boy in the mirror and said "Baby, take a deep breath, you go this".  That is how I think God feels when we talk to him and say we can't do it.  Fear, embarrassment, being offended, no matter what it is, it stops us from being what God thinks we are can do, the potential He knows we have.  He thinks we are unstoppable.  When do we stop believing that, when do we stop believing in ourselves??

We are unstoppable, we are enough, we are bigger then the fear or embarrassment.  Love yourself enough to be the change, to make the change!!

emilyulmer22@gmail.com

https://healthytogether.myitworks.com

-E

Genes and History...

When I started this journey, I envisioned this being a family journey.  I want to be an example of positivity, health and change!  I looked at what my history was and found the desire to be the change for my little leg of history!

This is my history, what is yours??  Will you be the change??

Make a change today!!

-E

Join my TEAM!!!!

IT WORKS! is amazing.  While the goal of the company is to help people get healthy and make a change in their lives, they also strive to help you get out of debt!  I am on my way...I want to provide my kids the opportunity to grown up healthy and happy, with opportunities to become the people I know they can be!!  So, I put this out there, what can you loose??  For $99, you can change your destiny, your life, and the life of your family!!  Let me help you, change your life and the life of those around you!! 

You can do this!!  Join my team!!

Here is proof...read up!

I love this picture...it shows you just what you need to know to find the right fit for you!! 

If you are ready to make the leap...email me:

emilyulmer22@gmail.com

or check my website and become a distributor at:

https://healthytogether.myitworks.com

-E

Old Pics & Renewed Motivation!!!

I found some pictures of me in late 2011...220 lbs.  Biggest I had been (not pregnant).  I was still a "newish" mama to my little princess and my handsome boy.  I have an amazing husband and I was not happy.  I knew I needed to make a change.  I quick carbs (except for birthdays of course) and as of a month ago I had plateaued at 197.  With It Works! I have dropped an additional 6 lbs!!  I have a renewed motivation!!

October 2011 - 214

January 2012 - 220

My handsome husband and I last week - 191



December 2005 - 145 (my goal!!)  I keep this pic on my phone so I am always reminded of my goal.  The thing that is amazing is that back then I thought I was fat.  I wish that we could all see ourselves as we really are! 

https://healthytogether.myitworks.com

emilyulmer22@gmail.com

-E

Bad days always get better...

I had a rough day yesterday.  All I wanted was an apple fritter and a diet coke.  My old self was saying "I will feel so much better if I could just have them".  But I chose not to.  I was a little sad, but knew that I would have felt so much worse had I chosen to eat/diet coke my feelings away.

I found some more pictures that reminded me of what I was trying to do.  At first, it just made me think "my results are not that good" and "I will never get that skinny".  So I dug deep down, looked at my pictures again and decided tomorrow would be a better day.

 Look  that this.  A 5th grade teacher and 90 days with Skinny wraps, Greens, Fat Fighters and Thermofit!  Amazing!!

90 days, that all it takes to take your life back.  Determination and perseverance.  Being able to get back up when things get hard!!!  Its so worth it! 

I feel great when I read this and know that this product is healthy and good for me and making me the person that I want to be, inside and out.  Not only getting my sexy back, but building my self esteem.

My little man told me the other night - "Mama, perseverance is keeping doing things even if they seem hard or that you think you cant do them".  I regularly can't believe what he knows and how smart he is.  I am so proud to be his mama and I want to be healthy and around for him (and my little princess and sweet husband)  My mom has a saying on her wall, Forever, and Ever NO MATTER WHAT!! 

If you want to learn more, take the jump and get you back, or even learn how to help others and be a distributor, please let me know...

emilyulmer22@gmail.com

https://healthytogether.myitworks.com

 -E

Lets Party!!

I so often think of the phrase, faith not fear.  I loved this visualization.

Hosting a party is super easy and super fun!!  It is as easy as getting 5 people to come to your house and listen about the product for a few min.  Anyone can wrap, but if youget 5 people you get to wrap for free!!  If you are interested let me know.  Email me, emilyulmer22@gmail.com

FaiTh NOT FeAr!!

I did my first wrap a week or so ago, and then when I had my wrap party I sold them all...so I had to order more.  I had them shipped to my mothers house and did 3 while on vacation there.  My husband helped me, it actually gave us a chance to chat about health decisions we are making for our family.  Anyway,  I did the first wrap on 3/29.  I have the c-section hangover (maybe my least favorite thing about my body)

I have spent several days thinking about posting this picture.  This is not a "look how skinny I am in less then a week".  This is more of a "I am a real person, who is trying to make some healthy changes".  So, I have decided to post this picture.

A life change does not happen over night, it happens with patients and faith over time. 

I was given a hard time a while ago about trying the It Works! products.  My advise to them was, "try it".  What do you loose for trying it.  With my last post about what I have given up, I hope that in a few months I can post a "look at the hard work it took to make me healthy" (with a side benefit of skinny).  My greatest wish is that my c-section hang over will disappear.  If you want more information please check out my site or email me. 

https://healthytogether.myitworks.com

emilyulmer22@gmail.com

UpDatE and ClaRifiCaTioN

So, I have been feeling like I need to clarify a few things.  The reason I started with It Works! was because I needed a kick start.  Not because I wanted to sit around and eat brownies and loose weight (as nice as that would be) I was looking to make a life change.  My mom was diagnosed with breast cancer in October of 2011 and it has sent our family on an adventure none of us were prepared for.  My mother is the most amazing, strongest and kind person I know.  I want to be her when I grow up.  Anyway, I have wanted to have a healthier lifestyle for the last few years, but being a working mother has made it hard to do much of that (McDonald's on the way home does not help either).  So, after lots of prayer and a big dose of faith, Bob and I set off on this new healthy adventure.  I wanted to share some of the steps we have taken/things I have given up...

- Diet Coke (no longer a member of our family {insert super sad face})

My love of diet coke goes back longer then I can even remember (longer then my marriage that is for sure)...but I knew if I was going to make this change, I needed to "GO BIG or GO HOME"  which is our family moto.

- Carbs (no potatoes, no cookies, no ice cream, basically everything that tastes good)

I am an emotional eater...I have anxiety so I eat, I am sad so I eat, I am happy...you guessed it, I eat!!  So I knew that I needed to have a change of heart if you will...I needed to figure out a way to stop the madness and make a healthy change for myself and give my children a healthy start. 

- Yoga (weight loss, Biggest Loser Style)

I am terrible at working out...before I had kids I could do it whenever and whatever I wanted...then I had babies :) and everything got complicated.  I have had to make this a priority and my kids even do it with us sometimes...it is pretty fun to do it as a family!

- No eating past 8:00pm (this is harder then it sounds)

I am a big snack'er...I love to snack especially after my kids have gone to bed.  This is a big one for me...

So, the moral of the story is, I am making a life change that is helped by the It Works! products...I am not expecting that the products would make my life different with out a change of heard and mind. 

I want to be around for many many many years, I have too many things I want and need to do to not be here!!  I am ready for this new adventure and change!!

Thanks for following...if you are interested in a life change or in a little kick start, there is something for everyone!!!

Contact me anytime emilyulmer22@gmail.com

or check out my site https://healthytogether.myitworks.com

fAiTh, LoVe AnD tAkInG tHe NeXt AdVeNtUrE

These 3 are what make my world go round!  A few weeks ago I decided to take this adventure.  I needed to make a little extra cash for my family and was hopeful that at the same time I could get rid of the "baby weight" I have been hanging on to (for 4 years).  I had been too embarrassed to ask about the company or the products, and so I took the faith I had in Heavenly Father, my family and myself and I called my friend Tami.  I got set up and I had my launch party!  I have been on the greens for a week now.  It is amazing that in only a week I feel such a difference.  I just feel "good".  There is so much to look forward to in life, and with these 3 how could I not want to do everything in my power to make the life we have together amazing!!  If you want in on this amazing company and opportunity please let me know, lets make today great together!! 

https://healthytogether.myitworks.com or email emilyulmer22@gmail.com

lAuNcH pArTy - It Works! wraps

I had my It Works! launch party tonight!!  It was great fun!!  I had 5 ladies wrap and several others enjoy the great product!!  I am so amazed by this company and these products!!  I can't wait to wrap again and see more results!! 

I just started taking the Greens on Thursday morning.  Only 2 days and I just feel "good".  I feel clear and sharp. 

If you want more information please email me @ emilyulmer22@gmail.com or check my website at https://healthytogether.myitworks.com/Home