Tag Archives: cardio

November 20, 2015 · 8:00 am

Snacking Doesn’t Have To Be Boring! #SeasonEatings

Hi friends!

How have you been?!

There is sooo much happening in our household! Sofia is growing so fast and I’m full of conflicting emotions: I want to see her grow but at the same time I just want to stay in this moment.

It was a big month for us with Sofia’s baptism.

Sofia's Baptism

She also just turned 4 months old.

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Since I’m breastfeeding exclusively, it does take a lot of energy. It doesn’t come as a surprise that I find myself looking in the fridge for a snack more often then usual. However, just like during pregnancy, I want to make sure to opt for healthier options. First of all, everything I eat gets passed on to my baby girl. And with the holidays just around the corner, I want to look my absolute best! *Is it too much to ask for? Haha!*

These past couple of weeks I was experimenting with healthy snacks that not only satisfy my sweet pre-holiday cravings, but also provide me and my baby with nutrients.

Probably one of the best recipes I came across is these No Bake Peanut Butter Bites. They are super delicious and fast & easy to make.

no bake peanut butter bites

First, soak 1 cup of raisins in warm water for 10 minutes. Then, add 2/3 cups of oats, 2 tbs peanut butter, 1 tbs chia seeds and 1/4 cup chocolate chips. Blend together until well mixed. Make 1 inch balls and put in fridge to set for 15 minutes. *Try not to eat them all at once because it’s not snacking at that point, more like pigging out. Haha!*

Another scrumptious snack I made recently is these Chocolate & Peanut Butter Chickpea Cookie Bars. They definitely take a little longer to make, but they are definitely worth it.

Chocolate & PB Chickpea cookie bars.jpg

While preheating the oven to 350 F, rinse and dry 2 cups of chickpeas. In a blender, mix chickpeas, 3/4 cups of maple syrup, 2 tsp vanilla, 1 tsp baking powder and 1 tsp baking soda until smooth. Line a loaf pan with parchment paper and poor batter into it. Lightly press 1/4 cup of dark chocolate chips. Bake for at least 60 minutes or until a toothpick comes out clean. Cool for 15 minutes and then transfer to a rack for another 30 minutes to set. Cut in bars or squares and enjoy!

If you don’t have time or desire to make anything, you can always resort to the following ideas:

Fresh fruits: I personally love snacking on apple slices with peanut butter!
Vegetables: how about a few slices of tomato sprinkled with feta cheese and olive oil or baby carrots & celery with tangy hummus?
Nuts: toss together your favorite trail mix and pre-measure it in serving sized ziplocks.
By the way, if you are not aware, Nuts.com has entire page dedicated to various healthy snack ideas.
Holiday flavored teas to satisfy sweet tooth: I’m addicted to David’s teas! Check out a set I bought for myself this week. I have tried mulled wine, hot chocolate and Alpine punch flavors and I’m in love!
It’s not really a snack, but try fooling your stomach by lighting some candles at home. At the moment, I’m in love with Vanilla Snow Flake from Bath & Body works. *I bought it last year, so I’m not sure if they still have it to be honest with you.*

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What are your favorite holiday snacks? Please, do share, it’s always fun to try something new!

xoxo
Olena

2 Comments

Filed under Health, Holidays, Kitchen Adventures, Running, Weight Loss

Tagged as breastfeeding, cardio, Family, fitness, health, healthy snacks, peanut butter, running, Snacking, weight loss

November 6, 2015 · 7:44 pm

The Health Benefits of A High Protein Diet

Hello lovelies!

Can you believe it’s November?!

Sofia’s first Halloween has come and gone, but I will cherish this memory forever. *Look at how cute she was!!!*

Even though it is still technically fall, once we have our car tires changed for winter ones and start seeing Christmas decorations lighting up outside, I inevitably think of winter coming. And I am not sure if it is purely psychological or temperature related, but I tend to gravitate towards comforting food around this time of the year. *I don’t regret the majority of those decisions YET! Haha!*

I see nothing wrong with indulging ourselves from time to time, but I also believe in renewing focus to eat healthy. The problem with junk food is that once you’ve had too much, you start feeling crappy about yourself. And what could be worse than having low self-esteem when everything around you screams joy?!

One of the proven ways to fool your stomach is to give preference to foods that fill you up faster such as food rich in fiber and protein.

Bodybuilding Warehouse, one of the UK’s leading supplement companies, provided me with the following infographic highlighting the health benefits of a high protein diet.

According to Bodybuilding Warehouse, “In a world filled with junk and processed food it’s now vital to make sure you understand what you’re consuming. Over the last 10 years studies have shown again and again that a high protein diet is highly effective in not only helping you feel curb hunger but also improves brain function, strength and aids in muscular hypertrophy. Before we look into the what benefits a high protein diet offers it’s important to note what we mean by “high protein”. High protein to a bodybuilder could mean 400 g of protein a day, we don’t recommend that. Our data is based on the 1-1.5 g of protein per pound of body-weight approach. Some people many find it difficult to consume higher amounts of protein but it’s perfectly safe to consume bodybuilding supplements like whey protein to help aid you reach your target protein per day.”

What are your thoughts? How do you incorporate protein in your diet?

xoxo
Olena

1 Comment

Filed under Fitness, Health

Tagged as cardio, Family, fat loss, fitness, health, high protein diet, Lifting, protein, running, Spartan Race, strength

April 10, 2015 · 7:37 pm

Baby Bump 25-week Fitness Update & CanvasPop Giveaway Winner!

Hello darlings!

Today’s post will be rather short because I would like to announce the winner of the CanvasPop giveaway!

If you didn’t win, don’t be upset; peeps at CanvasPop were super nice and provided all of my readers with a discount code CANDIES35 to get a rebate of 35% off any order until April 30. Just in case you are wondering, I am not getting any percentage of sales if you do end up using their services; I do, however, truly believe that you will be really happy and satisfied with the service and quality you will receive from CanvasPop.

Without further ado, the winner is… *Drum Roll!!!*

Congratulations, Danielle! I will be contacting you shortly in order to provide you with all details on how to redeem your prize!

And here is a quick check in of my baby bump at 25 and a half weeks.

The baby girl is growing!… GROWING VERY FAST!… and so is my belly! *Haha!*

I’ve been really active this week. I attended my first prenatal aqua class on Monday, which was super fun!

I also decided to cut down on running and started biking/spinning instead. It was a nice change, but I definitely had to do some adjustments. For one, I have to keep my back straight up instead of leaning forward or otherwise the bump is in the way. *#PregnancyProblems haha!*

In addition, I’ve been focusing on toning my arms and legs with an occasional dance HIIT from Gina or, as many of you may know her, Fitnessista. *Fun, fun, fun!* By the way, have you heard? She is expecting too!!!

And, of course, I’ve been taking relaxation quite seriously! *LOL!*

I’d like to hear from you now. Is there anything that you would like me to share with you in terms of how my pregnancy is going? Cravings? Workouts? Pains? Hopes? Fears? Please, do let me know!

Have a great weekend!

xoxo
Olena

5 Comments

Filed under Fitness, Health, Pregnancy

Tagged as CanvasPop, cardio, fitness, Giveaway, health, HIIT, Mom-to-be, Pregnancy, prenatal swimming classes, Spinning

April 7, 2015 · 6:45 am

Swimming & Pregnancy

Hello beauties!

I hope you had a great weekend and spent Easter with your loved ones!

I think I mentioned to you recently that I was going to join a prenatal aqua class. Well… It finally happened! I had my first class yesterday, and I must admit, I had a blast!

First of all, it was nice to be for once surrounded by ladies pregnant just like me. *Call it sense of belonging! Haha!* All ladies I had a chance to talk to were super nice and fun. Who knows, maybe I’ll be able to develop some new friendships with other mommies-to-be.

I must admit, I rocked my 2-piece bathing suit with PRIDE. It’s my baby girl who is in there, after all, and not donuts. *Fine… Maybe a piece of cake or two! Wink, wink!*

Finally, our instructor was very friendly and the class was super fun. I was pleasantly surprised that I got a chance to work on all major muscle groups: core, legs, arms, even my back. We even did some stretching exercises. In addition, I thoroughly enjoyed jumping in water. It didn’t even feel like I was 25 weeks along!

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There are plenty of benefits of swimming during pregnancy *or in general*:

A low-to-no-impact activity and a great cardio at the same time,
Reduced stress from lower back,
Lowered pressure on joints,
Resistance training: feel the burn!
A very enjoyable and fun workout option!

Last but not least, don’t forget to enter a chance to win you free canvas print from CanvasPop. *See details here.*

All you have to do is follow this link: a Rafflecopter giveaway. You can have up to 8 entries to increase your chances of winning by fulfilling all of the options. *Just saying! Haha!*

What is your favorite aqua workout?

xoxo
Olena

3 Comments

Filed under Fitness, Pregnancy

Tagged as Aquanatal classes, cardio, Family, fitness, Giveaway, health, Mom-to-be, Pregnancy, running, Strength training, Swimming

October 9, 2014 · 6:45 am

Return to the Blog World

Hello loves!

I know, I know, it’s been FOREVER! And no, I haven’t forgot about you all. *How could I? You are my LIFE!!!* I’ve really really missed you.

So why did I disappear from the blog world?

First of all, it was summer. The weather was beautiful and it would be a shame to stay inside. Also, I embarked on a 30-day EMPOWER yoga challenge. After doing it for a few days I realized that if I kept on blogging, I wouldn’t have any time for my hubby *go to work, get home, eat, walk the dog, workout, you get the point…*.

At around the same time I received a couple of requests from a few of my blogger-friends to participate in ‘Why I Write’ *or something along those lines* challenge. The more I thought about it the more I started to realize that at some point blogging started feeling more like a full-time job instead of a hobby. That’s when I decided to take a break. I want this blog to inspire you and I want to enjoy writing it as well.

Obviously, this break took longer than expected. However, I feel good about it. I was able to focus more on me and my family. I’m full of ideas. AND I AM FINALLY BACK!

Here is a quick overview of what has happened in my life since my ‘disappearance’.

Empower Challenge

Trip to Varadero, Cuba

5K Electrodash Run

Our 1^st Anniversary

My birthday

JDRF (Juvenille Diabetes Research Foundation) fundraiser

CIBC Run For the Cure Gala

Weekend at a cottage

I’ll write more on each of these events in the near future. However, there is something else that I’d like to do. I will make some changes to my blogging habits. I’ll be posting twice a week or so instead of 5 days a week. I have yet to decide which days would work the best for me and for you. This way I will be able to provide you with more fun and informative posts without burning myself out. Sounds like a plan, right?!

Now it’s your time to take a pedestal.

How have you been? *I have sooooo much catching up to do, even though I was really trying to keep track of all major events in your lives!!!!*

What are your thoughts on blogging less vs. more? Also do you have any preferences for days to read my blog? What would you like to read more about?

I’m all ears!

xoxo
Olena

27 Comments

Filed under Fitness, Health, Holidays

Tagged as cardio, Cuba, ElectroDash, fitness, German Shepherd, health, JDRF, Run for the Cure, Varadero, Wedding anniversary, Yoga

July 9, 2014 · 6:45 am

Trip Recap: The City Picasso Was Born In – Malaga, Spain

When my brother and I flew from Paris to Malaga, we didn’t have any expectations. We had about 6-8 hours to spare before taking a bus to Seville, Spain. I mean, even in our guidebook, there was barely anything written about this city.

The moment we landed at the airport, I was overwhelmed by the beauty of surrounding mountains and the endless Mediterranean sea. I knew that the day ahead was promising!

Our commute to the bus station was super easy and fast: All we had to do was to take a train from the airport. Not even 15 minutes later, we were there. I got changed into lighter clothes *it was +31 Celsius compared to +8 in Paris* and checked in my luggage into a locker. Conveniently, all major attractions were within a walking distance from the bus terminal. Without any hesitation, my brother and I picked up a map and headed to the nearby port.

*It was soooo refreshing to wear a dress for the first time this year!!!*

There was quite a bit of people trying to get us to sign up for a boat ride, but they weren’t too pushy. I definitely appreciated it. Right next to the port, we discovered Playa de la Malagueta.

The water was very cold, but this didn’t stand in my brother’s way to jump in for a short swim *a very bad choice in retrospective*. As he was showing off/taking videos of himself swimming on his GoPro *I love you nevertheless!!! Haha!* , I took in beautiful surroundings while sitting on the warm sand.

I must assure you that it didn’t take too long for me to feel the burn. Thankfully, my brother was pretty cooperative, and we went into the city in search of a sunscreen. *Silly, silly me for not bringing it with me. A long Canadian winter definitely messed with my head! Haha!*

By the time we found it and walked around some more, we were REALLY hungry! Without giving it too much thought, we turned into the first street. It turns out, it one of the best decisions we made that day. The entrance to the Alcazaba of Malaga was right there! We rested a bit while consuming a big amount of food which was very welcome and went to explore the citadel that was built in the early eleventh century by the Hammudid dynasty.

The Moorish architecture is very different from what I’d ever seen. That being said, the Alcazaba is very well preserved, and it was super interesting to explore because it was almost like a labyrinth. All we wanted to do was to reach the top, but kept on getting lost. *Which was lots of FUN too!*

I also appreciated the amount of detail. Look at the floors! I can’t even imagine the amount of time and number of people it took to finish this project. *They were like this EVERYWHERE!*

The fortification overlooks the port and I consider myself lucky to have witnessed this view.

We were short on time and had to go back to the bus station but wouldn’t give up on this adventure. So it took some sprinting up hill to make it to the top. Needless to say, I was super happy to see this canon. *It was super comfy too! Haha!*

When I looked around, I was in love.

Let me tell you this. When later on I found out that Picasso was born in Malaga, I wasn’t a bit surprised that he grew to be a genius. There is so much beauty around, it’s unbelievable!

– Trip Recap: Paris Is Always A Good Idea (Part 1)
– Trip Recap: Paris Is Always A Good Idea (Part 2)

Have you ever stopped by a city you didn’t plan on loving just to be completely smitten by its charm?

xoxo
Olena

36 Comments

Filed under Fitness, Health, Travel

Tagged as Alcazaba, cardio, Europe, fitness, health, Malaga, Malagueta, Moorish architecture, running, Spain, Spartan Race, Travel

July 8, 2014 · 6:45 am

She Said What?! Only 3 Weeks Left Till Ottawa Spartan Beast

Hey y’all! I’ve missed you!

I know, it’s been only 3 days, but so many things have happened. I also promised you an extraordinary weekend… and I kind of lied… because it was EPIC!

On Saturday afternoon, Justin and I found ourselves at a very beautiful location, the national park of Mont Saint Bruno, not too far from where we live. This occasion on its own was magical. However, what if I told you it was even more perfect than that?! Yup, it’s possible indeed!

We were on a mission… wait… let me correct myself… We were on a SECRET mission!

One of my best friends was getting proposed to!!! Imagine, how hard it was for me to know it and keep my mouth shut! It was definitely a challenge… Ah, imagine yourself not being able tell your bff about something like this!

When we got to the park, we met up with some other friends who were involved in the plot. We were all so excited and nervous for everything to go according to plans because there were a few misunderstandings as to when we have to come up from our hiding location.

Thankfully, everything went smoothly, and I witnessed my friend’s emotions going from very confused to overwhelmed and then to very VERY excited!

She said YES!!! I am so honored to have been there with her. Oh, and I AM A BRIDESMAID! For the first time EVER!!! How cool and precious is that?!

Sunday was also very special. My hubby and I had his family over for lunch and then we headed to a photo shoot. Initially, it was supposed to be ‘Revive the Dress’ photo session last fall that didn’t happen due to bad weather. This time around, I didn’t feel like wearing my wedding dress again because I wanted to keep the memory of my wedding day more special, so I opted for a casual shoot. Not surprisingly, it took place at yet another park. *I love nature!*

Here are some shots.

As you can see, we still love each other on occasion after almost a year of being married. *Haha!*

Ummm… Have I mentioned lots of PDA? No?! #sorrynotsorry

I really can’t wait to see the rest of the pictures. We even included Bella in some of the photos since she is a BIG part of our life!

On to more serious stuff…

Last week wasn’t as productive as I hoped to training-wise. I think my body needed some rest and I granted its wish. I mean, I still had pretty tough workouts but not much running happened in this part of the woods. That being said, I have less than 3 weeks left before the Spartan Beast in Ottawa.

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My plan is to clean up my diet to get my body into the beast mode and push through some tougher workouts.

The workout today is as follows:

Strength + Cardio:   Diamonds are Forever!
Abs:   Ab 500
Challenge:      30-day bear crawl Spartan challenge

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Have you ever witnessed a proposal? What changes do you make to your diets in the weeks leading up to a big race?

xoxo
Olena

30 Comments

Filed under Fitness, Health

Tagged as 30-day bear crawl challenge, 30-day challenge, abs, cardio, Engagement, fitness, health, Proposal, running, Spartan Race, Strength training, weight loss

June 17, 2014 · 6:45 am

Accomplishments, Support & Lessons Learnt Last Week

Today, I’d like to start off by saying how much you guys mean to me. You’ve inspired me, supported me and made me laugh when all I wanted to do was cry. I am so grateful for this online community and that one day when I finally got enough courage to start my own blog!

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I’ve grown so much over the past 6 months! Take for example last week. It may sound like nothing to some seasoned runners out there, but I am proud nevertheless: Don’t forget that this time last year I could barely last 15 minutes on a treadmill. *Yup… I HATED everything about running!*

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Last Wednesday I ran my first 13 km outside *I don’t count the Super Spartan Race last month*. I took it slowly in order not to overdo it, and it took me 1:31:51 to finish*deduct maybe 2-3 minutes for red lights* .

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But… DRUMM ROLL… I didn’t stop there and went for my first ever 15 km run on Sunday! It felt amazing, nothing I thought it would feel like. I was tired, but I felt ALIVE! My time was 1:44:58. I feel like I could have done better, but considering that I had under 6 hours of sleep and ran on pretty much an empty stomach, I am super proud of my accomplishment!!! And I thank YOU for playing a big role in this fascinating adventure!

It’s crazy how you can LEARN to love something you disliked so much before! If you had told me this a year ago, I’d probably laugh in your face. *True story!* I still remember my first 5 km I ran on a treadmill last July, I felt light-headed… Who would have known?!

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Last week also taught me that I have to keep learning about running; for instance, how to stay hydrated and how to fuel my longer runs among many other things. As you may remember, my Spartan Sprint (5+ km) is 2 weeks away, and the Spartan Beast (20+ km) is in 6 weeks already!!! *Time flies!*

First of all, on Sunday, I tried running with a Camelbak I got my hubby for his birthday last year *Oops!*. The strap in the middle really kept it from bouncing, which made me very happy. The only annoyance was the noise the water kept on making, but, as I can imagine, it’s a part of a deal regardless of a solution. Actually, it was sort of funny. Every single time I approached someone from behind, they would turn to see what the heck it was. *I promise, I didn’t breathe heavily!!!* That being said, I’ll rather take that than drink water from a river during my two upcoming races. *I think I forgot to mention about this tiny little detail that occurred during my Super Spartan race… YAH!.. But then, at that moment, I could care less, all I wanted was to drink. Haha!*

Also, last time I tried fueling with Gu Roctane (Srawberry-Kiwi & Pineapple), and it went well. I didn’t have any cramps or whatsoever. So the biggest task right now is to experiment with the timing, and maybe see if there is anything out there that works better for me. *Any suggestions are very welcome!*

Finally, I decided to try out a new kind of a protein bar *meaning, I’ve never tried it before*, I came across at Costco yesterday. I looked at the nutritional info and was quite impressed. The price also seemed to be reasonable as well. Normally, I have a peanut butter toast with a banana prior to my run, but I am curious to see see how it goes.

What have you learnt about yourself recently?

xoxo
Olena

29 Comments

Filed under Cardio, Fitness, Health, Motivation, Running

Tagged as cardio, fitness, Fueling, health, Hydration, motivation, running, Spartan Race, weight loss, workout fuel

June 13, 2014 · 6:45 am

Hiking, Stupid Laws & Spartan Rhode Island Bucket Workout

It’s FRIDAY! Can you believe it?

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What a week it’s been, but as they say ‘What doesn’t kill you makes you stronger’, right?! *Okay, okay! I’m totally exaggerating here*. It’s been busy and productive, just the way I like it.

It’s been raining here in Montreal these past couple of days. On the brighter side *literally*, it should clear out for the weekend. Yay! And you know what I’ve been planning? A nice hike with my hubby and our baby!!!

*Look at those cute butts haha!*

This picture is from our hike a month ago. I’m embarrassed to say, but that was my first ever hiking experience. I have no idea why I had never done it before! It was such a great experience, I want to do it more and more.

But than listen to this. Shortly after the hike to the Black Mountain, I found out that dogs are not allowed in provincial parks of Quebec. I was (and still am) outraged. To me, this doesn’t make any sense. I would understand having to keep my pup on a leash, but not this. And in all honesty, I can’t imagine going for a hike on a weekend to enjoy myself knowing that my beloved Bella is locked up at home in her crate.

Anyhow, I was lucky enough to speak to one of my co-workers about my concern this week. He was brilliant enough to suggest to me to check out some skiing resorts a.k.a. private parks. *BINGO!* I was able to find a few really nice hiking places within an hour drive!!! All I have to hope for right now is that my husband’s heel doesn’t hurt as much, which he hurt during his soccer game last week. *Sad face… He kind of looks like a T-Rex when he walks, which is… kind of… well… absolutely HILARIOUS!*

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*P.S. I just died laughing!!!!!*

Moving on to today’s training… As always, I use the Spartan guide, but today’s workout looks rather interesting. Oh, and it’s called: Rhode Island Bucket Workout! Not that it’s impossible to do, I just have to figure out HOW I can accomplish it successfully since I don’t have a membership at the gym. Well… Judge for yourself *and, please, let me know if you’ve got any ideas*!

Equipment needed:

2-5 gallon buckets with lids, filled with sand, water, rocks – some type of manageable weight – and a 5′ steel bar with hooks on both ends *YESSS! Any ideas?!*

Warm up:

Jog slowly in place for 1 minute
200 jumping jacks
Stretch

Conditioning:

Decline-bucket push-up – place your feet on the buckets and your hand on the ground. Adjusting the spacing of your hands for variation, do as many push-ups as possible.

Incline bucket push-up – place buckets 224-30 inches apart. Place hands on buckets and feet on ground. Do as many push-ups as possible, going between the buckets.

Bucket lunge – Hand the weighted buckets from each side of the steel bar. Place bar behind your head resting on your trapezius. Lunge for 50 yards.

Side jump – place buckets on ground with steel bar resting across them. Stand beside the bar, jump over the bar to the other side, and repeat 20 times.

Bucket curl shoulder press – use the steel bar with weighted buckets hanging from both ends. Begin by curling the bar up to your chest and then press the bar over your head. Slowly return to the starting position, and repeat.

Bucket high-step walk – hold a weighted bucket in each hand. Walk for 100 yards with high knees.

Cool down with a light jog, and stretch.

Spartan Bike

Warm up for 10 minutes in zone 2

Repeat 6 times:

Ride 3 minutes in zone 4.
Ride 1 minute in zone 2.

Cool down for 10 minutes.

+ 30 sit-ups for 30 days challenge

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Are you a dog owner? What are your thoughts about this ‘No dogs allowed’ thing?

xoxo
Olena

15 Comments

Filed under Fitness, Health, Puppy Love

Tagged as 30 sit-ups for 30 days, 30-day challenge, Biking, cardio, Conditioning, fitness, German Shepherd, health, Hiking, Quebec, running, Spartan Race, weight loss

June 11, 2014 · 6:45 am

Moving Past Mountains: Your Attitude Is The Key

It’s HUMP day, mi amores, and I couldn’t be happier!

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I’d like to share some Spartan wisdom with you today. Truth is, I’ve been letting a work stress get over my life lately a tad too much. Not only I became grumpy, my ‘complaining levels’ have also gone up… And I’m not liking that too much… Why would I? Wasting my life in a bad mood is definitely not what I envision for myself.

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*Yah, thanks, but no thanks! Haha!*

I know I’ve been bringing up Spartan Up! quite often lately, but it’s just too good not to want to apply it to your life *and I promise, nobody paid me for this!*.

In one of the chapters, Joe de Sena was trying to explain why the Spartan Race involves so much running in the mountains, and I couldn’t agree any more with him: “Life is much the same way. Poor genetics is a mountain. School is a mountain. Heartbreak is a mountain. Divorce is a mountain. Obesity is a mountain. Layoffs are a mountain. A blown disc in your spine is a mountain. The death of parents is a mountain. Chemotherapy is a mountain. Multiple sclerosis is a mountain. They come at us one after the other. Some seduce us slowly, some scare the shit of us immediately, but they never stop coming. That’s why every Spartan race demands that you climb hills and overcome obstacles – because life does this to each of us.”

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His suggestion on how to overcome obstacles is to change attitude: “The way to improve your attitude is to push through adversity. Once you have seen the dark side, you push through until the dark phase comes to an end, and everything after that appears brighter, more hopeful. I have a saying I use whenever I’m uncomfortable: ‘It could be worse. I could be freezing in Alaska or surrounded by sharks.’ whatever is bothering you in that moment suddenly doesn’t seem so bad. This too shall pass.” Genius, simply GENIUS!