THE POWER OF 4 – Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life
This holiday season, give the perfect gift of health to yourself, clients, family and friends. THE POWER OF 4 is available at your Barnes and Noble stores, Amazon.com or wherever books are sold.

SELF MYOFASCIAL RELEASE (SMR) – On a Roll with the Foam Roller
Using the foam roller a few minutes every day is something I highly recommend for everyone, especially those who are train intensely, are inflexible or have injuries. Self-Myofascial Release (SMR) is one of the most effective, inexpensive and convenient methods of reducing adhesions and scar tissue. Although it can be less than comfortable at times, the benefits definitely outweigh the brutal discomfort some may experience during self-myofascial release (SMR).

TRANSFORM YOUR PHYSIQUE, BOOST YOUR METABOLISM AND LOSE FAT
Building and keeping muscle, our metabolically active tissue, is the key for long term health, vitality, longevity and fat loss. One of the causes, as well as symptom of the aging process is sarcopenia, or muscle loss. Losing muscle as we age not only leads overall weakness but is a direct cause of decreasing your overall metabolic rate. Muscle is denser than fat, takes us less space in the body versus fat, and burns more calories than fat. The more lean muscle mass you have, the higher your metabolic rate. The majority of women opt for aerobic/cardio exercise as their preferred choice of exercise. Excessive aerobic exercise decreases muscle mass.

Top 20 Food Rules
Dietary Do’s and Don’ts from Michael Pollan

The Power of 4 Book Signing
On Saturday, November 7th, I’ll be at Barnes and Noble, Arrowhead in Peoria, AZ signing my book, The Power of 4. I’ll be available to answer your questions regarding nutrition, exercise, hormones, weight loss or any health-related condition or topic. Looking forward to seeing you Saturday, November 7th from at 12:00 p.m. - 2:00 p.m.