Yoga For Iliotibial Band Syndrome

Many yoga practitioners are runners and cyclists, and too many of them know the aggravation and discomfort—even pain—that comes from iliotibial band syndrome. Until recently, ITB syndrome was thought to be caused by friction of the ITB rubbing against the thigh bone near the knee joint. Recent research may indicate, however, that pressure from the ITB on a fatty tissue between the ITB and the knee joint may in fact be causing the pain. This tissue is a nerve hub that experiences pain when extensive flexing and extending of the leg builds pressure on the fatty tissue.

The following are symptoms typical of ITBS:

• Pain above the knee
• Swelling or thickening of the ITB over the lateral femoral epicondyle
• Pain at the hip
• Clicking at the knee or hip

These are usually the causes of these symptoms:

• Increasing distance in training too rapidly
• Running downhill
• Cycling with feet in an excessive angle
• Running excessively on a crowned surface
• Weak hip abductor muscles

It took a masseuse, 2 chiropractors, a doctor, an X-Ray, and finally a physical therapist to diagnose me with ITBS 4 long years since my actual injury, which occurred while stretching for my black belt test in Tae Kwon Do. I’d practiced yoga for several years by then, but I stopped when it felt like my right leg was constantly trying to pop back into my hip.

I stopped riding horses because every time I posted for a trot, I would feel my hip clicking. I stopped training after receiving my black belt in Tae Kwon Do for many reasons, but one of them was that I couldn’t do a roundhouse kick with my right leg without rolling across the dojo floor whimpering in pain. I stopped running while studying abroad for a semester in Europe because there were too many hills and my right knee was having none of it.

Faced with stress related to mild weight gain (hey, there was a lot of pasta and gelato to be had in Italy), I rekindled my relationship with yoga and was met with comfort—until the day I fell off a 10 ft. high wall in a vineyard onto my back and wrist, effectively spraining the latter. I should have gone to a hospital but I insisted I was okay (as I cried myself to sleep that night in excruciating agony). Three weeks later, I tried to do a simple plank pose and crashed to the floor.

It took an entire year to resume my yoga habits, and although all my wrist takes is a little warming up, my right hip remains my greatest obstacle. It hurts to do yoga and yet I know it is yoga that will ease my pain. This, of course, takes time and patience, and I am still on this journey. The following poses, however, are geared toward runners and sufferers of ITBS. Although my progress is slow, it is progress nonetheless.

• Square
• Cow face forward fold
• Pigeon
• Outer hamstring twist
• Outer thigh twist
• Half lord of the fishes twist
• Cross-legged reclining twist
• Frog legged pose


If you suspect that you suffer from ITBS, consult a physician or physical therapist before attempting these poses. Afterward, if any of the poses are unfamiliar, most can be viewed in detail on YouTube or Be gentle with your body and with yourself. Happy healing.

Author Bio: Maria Rainier is a freelance writer and blog junkie. She is currently a resident blogger at First in Education where recently she’s been researching the highest paying college degrees around along with some low paying degrees you might want to avoid. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

Be A (Yoga) Buddy

Last week in We’re All In This Together, I was writing about Michael Stone’s workshop and how he strongly believed in the crucial role of communities.

It really changes your experience to have a yoga buddy. It’s nice to go to class and see at least one familiar face, to share your practice and to talk about  it afterwards.

It can be a lovely relationship, full of kind gestures like saving a mat, and preparing some props, but also it can mean sending a quick text if one of you doesn’t come to class as usual. A yoga buddy can be the one who gets you out of bed if you have the winter blues: and that’s priceless.


Also, there are lots of things you tell your yoga buddy that you might not share with other important people in your life as yoga is such a safe environment for many of us.

Getting to know your fellow yogis seems to be easier said than done for a newcomer, and as yogis, we prefer our carrots and our relationships to be organic. Often the most difficult step is the first one. So here are a few suggestions to start engaging with fellow yogis:

  • drink water and tea: the water cooler and the tea room are the bars of yoga. They are an easy opportunity for socialising.
  • changing room: not all changing rooms lend themselves to conversations but some are quite friendly.
  • friendly accessories: I’ve got a few pair of cute socks from Europe and I get a lot of nice remarks on them. So socks can be an ice breaker!
  • props: ask your neighbour if they need bring an extra prop.
  • partner yoga: why not choose practices that involve more partner work such as acroyoga.
  • teacher training, workshops, retreats: spending time with a group of yogis will definitely create affinities.
  • blogs: read other yogis’ blogs or connect with them on social networks, you can end up meeting in real life!
  • smile: it’s always a good thing!

Part II: Where the heck did my motivation go?

Motivation stops when we become distracted and overwhelmed by obstacles.

Stop telling yourself that you need that one last chocolate glazed donut, cigarette or cocktail beverage in order to ‘move on’ or that you’ll start ‘being good’ tomorrow. You’re wasting time. You can convince yourself for YEARS that you need to go through a period of suffering, habitual toxic behavior and inner turmoil in order to move forward. Well, the secret is out: you don’t. You’re worth more than all your bad habits combined. You have potential, so why not take a chance and see where some good, positive change can take you. Come on.

Hopefully you’ve read Part I of this little spiel regarding the predictable obstacles that could arise while on whatever path you are on and the consequences that could result from basking, running circles and hiding within those obstacles (depression, anxiety, frustration, weight gain, etc). Either way, I hope these can tips can be helpful for avoiding distractions, overcoming obstacles, finding motivation and moving forward on or off the yoga mat.

1. Observe yourself. Be your own detective. Pay attention to your body language, sensations, thoughts and moods. This identification will help to understand what is happening on a more subtle level. Perhaps the understanding won’t happen all at once, but it will happen. Sooner or later you will not be able to deny what you are observing and you will have to deal with it and when that time comes, you WILL be able to deal with it: you WILL move forward.

2. Don’t doubt. You can do it. You don’t need this or that to get started or to overcome obstacles. You just have to want it and believe that you can. Keep the faith in every single breath and every single movement you make.

3. Stay positive. Avoid becoming impatient, disenchanted, angry, depressed, egotistical or judgmental. Don’t attach more than an observation to negative emotions and don’t let anything get you down. See the light in everyone and everything, most importantly yourself.

4. Stay focused. Do not get distracted and fight the urge to be lazy. Don’t put things off! Devote and dedicate yourself to being and becoming the best you can be physically and mentally. Develop a routine, set goals and stick to them.

5. Constantly check yourself. Know where your head is at all times, keep two feet on the ground, live in the present and make sure you are awake! Creating harmony in one’s life creates clarity. Don’t allow yourself to be led astray.

6. Be willing to sacrifice what does not serve you. Walking away from bad habits, negative thoughts, unsympathetic behavior and actions can be hard at first, but you can do it. Take your time with it, practice every second. Eventually the negatives will be replaced by positives.

7. Moderation and diet. There are no answers at the bottom of any bottle or Cheeto’s bag. Learn how to consume and listen to what your body needs to run optimally and to be energized. You’ll be amazed what a healthy diet can do.

8. Will power. Accept the fact that you will have to put forth some serious effort. This may not come easy at first, but the fruits are worth every ounce of the effort.

9. Reward yourself. And, I don’t mean with a pepperoni pizza, I mean with love. Look in the mirror, accept yourself, encourage yourself and love yourself. You are the most important person.

Ultimately you are the biggest obstacle to yourself. You are the only one who can cultivate the inner strength to keep going. No more hiding. It’s time to bust out, believe it, want it and live it. You can do it.

Enjoy your time on this Earth as best you can.


Part I: Where the heck did my motivation go?

According to the Yoga Sutra’s, there are some predicted obstacles that arise while on one’s path. And, I think these obstacles arise on any journey whether it yogic, meditative, artistic, athletic, even corporate. We ALL get stuck, in a slump, in a rut and simply cannot be bothered from time to time. So, how do we get out of it?

Well, let me just say this, some words of caution if you will. These ruts can last a very long time if we don’t do anything about them, and I am speaking from experience. If you don’t find a way out, life could eventually evolve into a dense fog making it even harder to navigate.

Anyway, remember that old G.I. Joe saying, ‘now you know and knowing is half the battle’? I believe one of the first steps to overcoming obstacles is to know what your obstacles are. According to the yoga sutras, the most common are:

  • Physical ailment (disease, mental or physical disease)
  • Indifference (no willingness to stick to your responsibilities)
  • Doubts (giving up not based on anything reasonable, low self-esteem)
  • Carelessness (lack of persistence)
  • Laziness (a passive approach, no will power)
  • Restlessness (overactive senses)
  • Delusion (not living in reality)
  • Inability to reach higher experiences (poor practice, self-deprecation)
  • Non-retention of experiences (frustration, instability)

Ah-ha! So, you are familiar with these too? At least we are not alone, not in the least. It’s pretty natural to experience obstacles. They ARE a part of the process and they can even make life a bit more interesting. What’s not so great is that if we fester in our obstacles, they can lead to other consequences like weight-gain, sadness, depression, physical and mental ailments and totally insane levels of frustration.

It is also important to point out that these obstacles weren’t always obstacles. They are manifested distractions. Meaning, you crossed paths with a distraction (you know what they are: fast food, incessant sofa-surfing, cosmopolitans, chocolate donuts, etc.), it got your attention, you made an engagement with that distraction and now, lucky you, have you an obstacle and all its conveniently disturbing qualities.

So, in a way, we are pretty much responsible for creating our own obstacles. Doesn’t that make you feel better? Perhaps not, but there’s hope.

Stay tuned for Part II for overcoming obstacles and getting your motivation back.

The Physical Body

Last weekend I spent Saturday & Sunday afternoon on the floor of Semperviva’s Sea Studio, and sat in on The Physical Body workshop with the lovely Bernie Clark. While the majority of the attendees were taking part in his Yin Teacher Training, they opened up the anatomy & physical body part of the days to anybody who was interested in attending, so being as I’m more of a hands on learner I thought it was the perfect time for a refresher.

The Physical Body ~

Yoga Teacher Training programs generally have some information about anatomy & the effects of yoga on our body, but this is something that I have struggled with. I’m not a biologist by any means, and trying to correlate a map of the skeleton and all its pieces to a class and what we are doing & using is not always an easy task. If you have never taken one of Bernie’s classes, I highly recommend it, and knowing this I knew this workshop would really not be the boring mundane put me to sleep talk about bones and muscles, and I was right.

We spent 8 hours looking at the dynamics and bones of the human body & how unfortunately for some of you hardcore yogi’s some poses may be very challenging for you to accomplish just because of the way your bones & body have developed. We learnt the difference between compression, two bones compressing into each other – there is no where for them to go, and tension, tight muscles that are restricting the movement you are trying to accomplish and how to tell the difference between both of them.  Compression is what you feel in the direction of movement and tension is what you feel on the opposite side, ie. raising your arms above your head you would feel compression in your shoulder/humerus & tension in your triceps.

Of course this was just the bare bones of the workshop, no pun intended, and what is happening in your body when you practice yoga and is all dependent on what you are trying to accomplish from the pose, either a stretch or building muscle. It was another well spent weekend at Semperviva and am looking forward to Bernie’s Energy Body workshop taking place this Saturday at the Sea Studio. From the Semperviva website check out this four hour workshops, here’s what you can expect;

“In this workshop we will investigate the various models the Yogis of India, the Yogis of China and the Medical Scientists in the West have developed to explain the workings of the body’s energy and its associated systems. We will explore the world of prana and the energy channels and vortexes of Indian Yoga (called nadis and chakras) and contrast it to the world of Chi (Qi) and its associated network of channels (called meridians) utilized in China. Then we will discover how modern scientific investigations in the West (Energy Medicine) are finding remarkable parallels to these ancient models.”

5 Peculiar Things that Could Change Your Life

Ok, maybe these things haven’t completely changed my life, but they’ve helped a whole lot. At first using these objects may be as weird as they appear, but there is no doubt they are an experience worth trying.

  • A tongue scraper: toothbrushes are made to clean your teeth; tongue scrapers are made to clean your tongue. Tongue scraping is an Ayurvedic technique used for treating bad breath, but has many other healthy benefits. During the night our body is busy detoxing aka removing toxins. When you wake up, you may notice a white coating on your tongue. Scraping off these toxins first thing in the morning helps your body to avoid re-absorption. It’s not only good for better smelling breath, but helps to remove plague from teeth, helps taste bud functioning and aids in overall optimal oral health. Maybe one day tongue scraping will be as cool as flossing.
  • 1.5 liters of water: ever hear of this thing called water therapy? Mostly known in India, China and Japan, water therapy is drinking 1.5 liters of water first thing in the morning. This is said to help remove toxins, stimulate healthy bowel movements and help fight disease. Considered pretty much harmless, it also claims to have other health benefits such as helping headaches, energy levels, constipation, diarrhea and detoxification.
  • A body brush: perhaps you have forgotten that the skin is the largest organ of the body. This organ helps to eliminate a critical amount of toxins – they say up to one pound a day! Skin brushing (with a body brush) also stimulates the organs underneath the skin that aid in the detoxification of toxins. Some other benefits include stimulating the lymphatic system, removing dead layers of skin cells, stimulating the circulation and immune systems and helps the kidneys to function optimally.
  • Neti pot: also known as a ‘nose bidet’, a neti pot is used to pour warm, slightly salty water through the nasal passages and sinuses. Neti pots have been used in India and South Asia and have shown to be a safe and effective way for treating eye complaints, sinusitis, asthma, the common cold, nasal congestion and respiratory ailments. It is recommended to use a Neti pot that is right for your nostrils.
  • Incense: not just an air freshener, the practice of burning incense has been used throughout centuries for sacred ceremonies and rituals. Today it is used to create desired atmospheres and healing, Its said to have both healing effects on the mind and the body. Some of the noted benefits include fighting depression, headaches, anxiety and insomnia. It is recommended to use plant-based and essential oil-based incenses

I would love to hear your experiences, comments and recommendations.

Be Kinder This Year

It was New Year’s eve, we were in a pub, just past midnight. A friend asked everybody around the table what their resolutions for the year were. I hadn’t really formulated that for myself yet, so I decided to make them up on the spot, one of them was to be kinder.

Kindness, to me, is an important aspect on my yoga path. It’s a labour of love when you really want to be serious about it, in all areas of your life. It can be painstaking, but your time and thoughtfulness are never wasted. Some practice karma yoga and seva – selfless service – which is quite admirable.

There are many opportunities in your life to make more mindful decisions and be purposefully kind to yourself and others.

Here are a few reminders and suggestions :

  • Metta: why not practice this Buddhist loving-kindness meditation? You can learn it at your local Buddhist center.
  • You first: as Metta meditation teaches us, kindness starts with yourself. If you treat yourself well, you’ll treat others better. Be more aware of your inner judge on the mat, at home, at work, and practice acceptance.
  • At home: with your loved ones, be more understanding of their shortcomings, more patient and compassionate. Try to really feel how it is to walk in their shoes. Listen to them mindfully. Say yes more often: do things that are not your cup of tea, but that will make them happy. Cook them healthy and tasty meals!
  • At work: make tea, coffee and maybe home-made cookies for your co-workers. Offer your help if you see that they are busier than you are.
  • Your yoga mates: try to ‘shine your heart’, radiate positive energy and loving-kindness during your class practices.
  • Difficult people: I find ‘kill them with kindness’ quite harsh and rather passive aggressive. Compassion is a more constructive way, even if it can seem tricky. This post on Tiny Buddha gives good advice.
  • Animals and plants: adopt a rescue pet, volunteer at an animal charity, buy a plant and take care of it.

Vancouver Aquarium Otters - Loving and Kind


  • Random acts: be a discreet hero, and be randomly – and maybe sometimes secretly – kind to strangers, friends, family. Why not signing up for daily suggestions?

Above all: mean it. Be creative and inspired, make it fun, and remember that sometimes the simplest act of kindness is just to smile more often! 🙂

13 Tips for Overcoming Cravings

Many of us can’t resist desserts, sweets, french fries or ice cream. And, many of us succumb almost immediately to our cravings and often feel bad about it later. This often becomes a cycle that is repeated over and over again and those of us who can’t overcome cravings often struggle with weight, health and are not living as optimally as possible. However, it is possible to overcome cravings.

Here are 13 tips for helping to beat cravings. Enjoy!

1. Question the craving. Before digging into something deemed not quite healthy, like that second piece of chocolate cake, ask yourself if this is really something your body needs or wants. Chances are that if you have to ask, you don’t need it.

2. Consider the impact on your health. It is important to think about the nutritional benefits of everything you consume. You don’t have to be a nutritionist to know that a handful of cashews is better than a donut.

3. Be aware of the vicious cycle. If your diet or cravings consist mostly of processed foods rich in fats and sugar, then you will most likely only want more. These types of food do not have an adequate nutritional value so the body will crave more. In order to break the cycle, you have to make healthier decisions and give the body what it needs.

4. Take your time. Remember to not only breathe and take your time while eating, but also take your time when choosing what to eat. If you only have a few minutes to decide, use that time wisely or choose a healthy snack to hold you over until you can consume with peace of mind.

5. Use self-control. You know what it is, you own it and it’s always there. Learn to channel it, manifest it and use it. You can do it.


6. Get physical. Yoga and exercise have many great benefits for the body and mind. Getting the body in good physical condition will positively influence you to make good choices.

7. Keep it simple. Don’t get caught up making rigid regimens or a bunch of rules in order to be healthy. You know what is healthy and what is not. Just relax and make awesome decisions.

8. Listen. You can learn to listen to your body to differentiate between hunger and cravings: to know when your body needs to be replenished or if it’s just nerves. You can also learn to identify when you are craving in order to fulfill an emotional gap versus an actual physical need.

9. Limit the amount of alcohol. Cut back or eliminate alcohol. Most of us have experienced that being intoxicated or hung over does not help us make healthy decisions. Enough said.

10. Get enough rest. A rested mind and body helps us feel more at ease with life. Not enough sleep makes us stressed and intolerant. Rest helps the body heal and refuel. It helps the mind be more calm.

11. Stay hydrated. Drink plenty of water, herbal tea and fresh fruit and vegetable juices. Often times our hunger can be triggered when in fact we are only thirsty.

12. Want what is best for your self. Having a positive mind set will help motivate you to make good decisions. You deserve it. Believe it and want it.

13. Be sincere. Commit to wanting to be your optimal self. Don’t treat being ’healthy’ as a diet or fad. Make it a life change. Make it who you are right now.

Unhealthy cravings can develop into repetitious, poor habits that last for years and can have adverse effects on the body and mind. It’s never too late to change and develop better, healthier habits.

Delve a Little Deeper

So perhaps you want to delve a little deeper into your yoga practice, learn more about the history and the philosophy behind yoga or perhaps even teach, what do you do?

We are lucky to live in such a huge yoga community with endless options on styles, studios and teachers so how do you decide where to take your training? I’ve come up with a Top 5 List of questions that you should ask yourself before taking the plunge.

  1. Availability – How much time do you have to commit yourself to training? The first part of teacher training is 200 hours, or you could go for the full meal deal & do all 500 at once. Do you work full time, go to school, only have weekends, evenings available or maybe you only have weekdays available? Do you want to get it all done in a month or would you prefer to take a few months to complete your training?
  2. Style – What style of training do you want to take? Vinyasa, Hatha, Hot, Bikram, Anusura? Make sure that you determine what style of yoga the studio offers before signing on the dotted line.
  3. Location – Maybe you live in the Fraser Valley or maybe you live right downtown, where you live will also determine on where you take your training unless you are planning on relocating for the duration.
  4. Cost – Since teacher training is certainly not a cheap affair, make sure you research what the studio has to offer. Do they offer payment plans or want it all paid up front?
  5. Teachers – After narrowing your studio selection down, make sure that you take classes with the instructors of the teacher training program before you sign up. Do you like their style and personality, remember you will be spending 200+ hours with them.

Even if you have no intentions of teaching, you can gain so much from a Teacher Training Program with benefits to your life and your yoga practice.

Be Good To Your Bones

Last year in January, I decided to visit my lovely doctor in London, because I had been carrying a knee injury for too long. As I was pointing at my tibia, she instantly thought I had vitamin D deficiency. I protested, saying that I had a good diet and took oily fish supplements. She explained that Vitamin D deficiency is mainly due to lack of sun exposure.

I went for my blood test and the results were quite a revelation, I was severely deficient in vitamin D and also in calcium. It’s really common nowadays she said, there is a mini epidemic, and people don’t realise it until they experience bone pain.


The pain in my tibia was due to my tendon pulling on a soft bone. In order to avoid further injuries, I decided to stop going to yoga classes until my vitamin D was back to normal. I practised a bit at home but I could feel how tender my back bone had become, so I stopped for good. My immune system was low as well and I caught a terrible flu. I felt like an eighty year old woman, very fragile.

The problem is that it takes several months of supplementation – almost six months in my case – to see levels of vitamin D rise to normal, which can be incredibly frustrating.

How did that happen? – I wondered. It’s quite simple, my skin is pale and over the last few years, I’ve hid from the sun as much as I could in the summer.

We’ve all heard that sun exposure is damaging to the skin, but due to this new outbreak of D deficiency, doctors are now recommending to get from 10 to 15 minutes of sun everyday, or as the NHS mentions in their website time “typically short and less than (…) needed to redden or burn”.

Vitamin D can also be found in oily fish, liver and eggs, but absorption by food is not as efficient.

I’ve noticed it rains quite a lot here :), so each time there is a ray of sunshine if you want to be good to your bones, go and sit on the beach for a while to stock up on vitamin D!

Also, if you want to read more, here’s the link to the NHS article on sun and vitamin D as it is recent and helpful.

Couch Potato Yoga

Couch Potato Yoga

So the holidays have ended and you’ve probably over indulged at a few of your Christmas and New Years parties. Or, maybe you’ve been hibernating indoors during these winter months and have been neglecting your fitness. Here are some exercises you can do while you’re lounging in front of the TV: Couch Potato Yoga.

The following video shows that squeezing in 5-10 minutes (even if it’s only during commercials) of yoga into your day is as easy as sitting on your couch:

Living Room Yoga – Getting the Most Out of Your Living Room from Jim Ford on Vimeo

How To Stay Limber On An Airplane: In Flight Yoga

I’ll be making a long-haul flight this holiday season – over 13 hours of flying time, one way. Whenever I fly, I always try and drink lots of water to stay hydrated while traveling. I try and get up at least once an hour and walk up the aisles of the airplane. Also, I like do yoga early in the morning, and hit the gym to get in some cardio before my flight.

To stay limber in the air, here are 5 great exercises to do on a plane:

  • Knees Lifts – These are great for engaging your abs, without the need for a yoga mat. Place your hands on the armrest and lift your knees up slowly while you exhale — pulling your navel to your spine. Try to scoot a little bit away from the back of the chair and keep your torso still as you lift your legs. If you are worried about your back, do it one leg at a time. Do this motion about 15 times.
  • Calf Raises – Stand in the aisle, while holding on to the back of a seat. Begin with feet parallel and stand with your feet directly under the hip joints. Your feet should really only be about four to five inches apart. Lift your heels up in a controlled motion, taking two counts to get to the top of the motion. Don’t pop up. Then lower down in two counts.
  • Twists – To avoid rounding your back, sit at the edge of your seat with both feet flat on the floor. Bring your right hand to your left knee and left hand onto the seat behind you. Inhale and lengthen your spine then exhale, twist to your left using your obliques. Do this for 10 breaths and then switch sides.
  • Shoulder Rolls – Sit at the edge of your seat with both feet on the floor. Inhale and lift shoulders up to your ears then exhale, roll shoulders back and down. Do this for 30 seconds to one minute.
  • Neck Stretches – Again, sit at the edge of your seat, both feet on the floor, inhale and bring right ear towards right shoulder then exhale, bring your head back to center. Do the same for the other side. Do this for 30 seconds to one minute.

Are you traveling for the holidays this year?

Safe travels this holiday season!


All of a sudden the holidays have appeared out of nowhere, I have spent the last week thinking that we still had time, but alas there are only mere days left. Not only with the holiday season and the hustle & bustle, but we also have the daunting task of creating our New Year’s Resolutions as 2011 is right on our doorstep.

One trick I have heard from many people and one that I now practice myself is to write down these resolutions or goals, it seems to make them more doable. Not sure what to resolve for 2011? Here are some ideas;

Bob Clyatt’s Scorpion Pose;

  • Develop a regular yoga or meditation practice, perhaps you only make it once a week or four times a week, whatever your practice is, stick with it, or maybe even bump it up, perhaps you want to add a 2nd class to your week or even a fifth.
  • Go deeper into your practice, perhaps a pose that you want to play with for 2011, master or even perfect…things like headstand, handstand, scorpion, side crow…
  • Sign up for the yoga teacher training program you always dreamed about or take a yoga retreat vacation
  • Set goals for the rest of your life; work, family, health, happiness!
  • Take your dream vacation or at least plan it!
  • Practice Santosha, Contentment or Satisfaction, being content with your actions and with what one has, what one is, where one is, and with what one has done or what one is doing.

If you take a peak across the web there are lots of handy tools to help make your new year’s resolutions actually come true. Here are a  couple;

” Twenty years from now you will be more disappointed by the things you didn’t do than be the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
Mark Twain

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