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Lifestyle Fitness Adventure

eM Dameon

Healthy Spinach & Cheese Stuffed Chicken

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A Must TRI

My household likes to eat healthily, but we’re not willing to sacrifice flavor. If you’re like us and you like healthy delicious meals that you’re not only proud to have created but enjoy eating as well Then this recipe might be what you looking for.

This heart-healthy protein-packed and the delicious meal comes in at under 350 calories and could be ready and to eat in 35 minutes.

Spinach and Cheese Stuffed Chicken

I have always been into fitness and eating healthy is essential to remaining fit. So one thing I’m constantly doing is trying to find recipes that not only I would enjoy eating but my wife and my children would enjoy as well. 

It is rare, but not impossible for me to find something that checks all those boxes, this meal does. It could be tailored for young children and young adults and even for finicky eaters.

 Spinach and cheese stuffed chicken with all its flavor is a perfect main course. It could easily be paired with a nice dinner salad or mixed vegetables. With a prep time of 10 minutes, and only 25 minutes to cook, your total time from stove to plate could be somewhere between 35 and 45 minutes. Which makes this a meal that I will keep in my arsenal.

Amazing Taste

When it comes down to cooking meals we all have our favorite protein. Mines happen to be chicken. Pair that with three different kinds of cheese and spinach, and you would understand while my mouth is watering as I describe it to you. In my household, this meal appears on our menu often because if I personally don’t want it my children or my wife might request it. That delicious cheesy spinach feeling and the tender chicken fillet come together to make a recipe your household will fall in love with as well.

Ingredients

  • 1 tsp Italian seasoning
  • 1 tbsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 tsp salt divided
  • Four skinless boneless chicken breast
  • 4 oz ricotta cheese
  • 4 oz grated mozzarella
  • 4 oz grated mozzarella
  • 1 1/2 cup chop fresh spinach (steamed Just until wealthy, squeeze dry with a paper towel and chop as desired)

Instructions

  • Grease 13×9 baking sheet with some oil and preheat oven to 350°
  • In a mixing bowl, combined Italian seasoning, olive oil, red pepper flakes, garlic powder, onion powder, and 1/2 teaspoon of salt, mix well and set it to the side.
  • Place chicken breast on cutting board and insert the tip of a sharp knife into the thickest part of your chicken breast. Cut an opening in your chicken breast about 4 inches wide to create a pocket without piercing all the way through.
  • Pour the rub you’ve previously prepared all over the chicken, and generously rub it all on the sides, and inside the pocket of the chicken. Place inside the refrigerator, and let marinate until ready to use.

While your chicken is marinating, this is the time to prepare your cheese and spinach filling.

  • In a mixing bowl, combined your mozzarella cheese, ricotta cheese, parmesan cheese, spinach, and garlic. ( season with salt and pepper to your preference then mix well until combined)

Now that we have all that out of the way, it’s time to merge your two creations together.

  • Remove your chicken breast from the refrigerator and stuff each breast with your delightful cheese and spinach mixture. Tooth pics can be used to pin the chicken together if you need to secure your chicken breast.
  • Place your stuffed chicken breast into the prepared dish and bake for 25 minutes, until the chicken is a golden brown color. Then flip halfway through to ensure even browning on both sides. ( You may also cook on a stovetop if desired)
  • Removed the toothpicks serve warm and enjoy this spinach and cheese-filled chicken, that I know you’ve been craving since you pulled out the oven.

Tri a Different Take

This meal as well as other meals that I enjoy to create can be tailored to your preference. Feel free to try different cheeses, that’s one of my favorite parts of experimenting with the cheese selection. Swiss works as well as feta and will give your chicken a more creamy melted cheese flavor and look, and it’s worth trying.

You can use fresh or frozen spinach, just make sure the water is completely drained off. You should allow your chicken to marinate in the refrigerator for at least an hour but you can use it quickly if desired. 

Remember an instant-read thermometer is your best tool for determining the internal temperature of your chicken. 165°F is a safe internal temperature for chicken.

Mindfulness & Eating

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Photo by Conscious Design on Unsplash

Have you tried everything from vegetarian meal choices to the latest new keto diet and it still hasn’t worked? Or you feel like it’s just not addressing the real issue. Then you might want to check this out.

Mindfulness is a form of meditation that could help you recognize and cope with your emotional /physical sensation as well as recognize the cues associated with them.

Mindful Eating

Mindfulness as well as mindful eating are Buddhist concept that incorporates a meditation like state to your eating practices. Mindful eating is about using the concepts and practices of mindfulness to reach a trans like state while eating, where you are able to pay full attention to the experiences of eating, as well as your cravings and physical cues associated with them. 

It also helps you distinguish between when you’re really hungry, and that non-hunger outside triggers, that engage your senses by noticing the smell of food. The colors of fruit sometimes, or even the sounds associated with places that remind you of food are enough to trigger hunger.

Many have guilty feelings associated with foods they crave or craving foods all together. Mindful eating can help teach you to cope with guilt and anxiety about food. As well as help you notice the effects foods have on your feelings and show you how to appreciate food. These things in return will help allow you to replace those automatic thoughts and reactions with more conscience in healthy approach

Photo by Greta Punch on Unsplash

Diet Yo Yo

It’s a fact that most weight loss programs don’t work for short or long terms. 85% of people with weight issues who actually dose lose weight return to the exact habits that they had prior to losing weight and many times they return to or exceed the initial weight within a few years.

Today we have a lot of food choices sometimes, it’s overwhelming. We live in a fast-paced society where everything is at the tip of our fingers and could be delivered to our door at any moment. If there is no check on the system it could be detrimental to our health.

Many people are skeptical just like I was when I was introduced to this concept. If you have tried everything else and it hasn’t worked, why not give this a try? 

Mindful eating adds a whole new element to the traditional style of eating. By forcing you to reevaluate the way you think about food and the negative feelings and habits that might be associated with eating. With this understanding, you’re then challenged to replace those unhealthy eating habits that you had with a positive more attuned state.

Photo by Ksenia Makagonova on Unsplash

Stress & Unhealthy Eating

Many of us have set ourselves into unhealthy routines when it comes to our eating habits. We often binge eat mindlessly. Many times while watching.

  • TV
  • Computers
  • Phones

 Studies have shown that chronic exposure to stress plays a direct role in overeating and obesity. This combined creates a situation where you are eating mindlessly not paying attention to hunger cues. It takes 20 minutes for your brain to realize it’s full. That is very problematic since eating it’s often done quickly and mindlessly. Eating too fast could cause the fullness signals of your body to not arrive too active after you have already eaten too much. This is a common occurrence with binge eating.

Eating out of emotional distress or because we have a craving for a certain kind of food. While ignoring whether or not the body is telling you it’s actually hungry. These unhealthy eating habits have been shown to be a common factor in weight gain as well as weight regained in an individual who has successfully lost weight.

Mindful eating helps you lose weight by changing your eating behaviors and reducing stress. A majority of studies agree with this concept.

Photo by Louis Hansel @shotsoflouis on Unsplash

Eating Slowly

As strange as it may seem many people do not take the time to sit down, relax, and actually enjoy their food. We mindlessly go from one task to another. We treat dinner in the same fashion. 

Mindful eating takes practice. It forces you to try to eat more slowly and thoroughly and remove distractions from your view that could possibly distract you while you’re eating. It also forces you to stop eating when you’re full.

 By eating more slowly you will restore your attention and slow down while you’re eating, making your eating habits a bit more intentional instead of an automatic one. You will also increase the awareness of certain triggers that are associated with the eating behavior that could either cause you to eat or be caused by what you’re eating. By knowing these feelings and triggers you can also create a buffer between you and plan your response ahead giving you the freedom in time to choose how you react to your situation.

It’s not about dodging or suppressing your cravings, it’s about understanding where they derive from and addressing them. Making a conscious choice to proceed further and enjoy it, or simply choose that it’s not the right time for this choice.

Binge Eating

Binge eating, as well as emotional eating and external eating, can all be reduced by applying mindful eating techniques. 

  • Emotional eating ( when a person eats in response to a certain emotion)
  • External eating ( when you eat in response to an external food-related cue such as sight or smell of a certain food)
  • Binge eating ( eating a large amount of food in a short time mindlessly and without control)

Binge eating has been linked to weight gain and eating disorders. Studies have shown that 70% of people who binge eat have eating disorders and or obesity.

Mindful eating can reduce not only the frequency but the severity of binge eating episodes. Eating mindfully will give you the skills needed to deal with the impulses that are associated with your eating habits. It puts you in charge of your eating habits. As you’re supposed to be.

Photo by Cookie the Pom on Unsplash

Tri Mindful Eating

If you’re seriously thinking about trying mindful eating there’s no need 2 pay for expensive online courses and workshops on mindfulness in mindful eating and there’s no need to attend expensive seminars. All these things are helpful and worth looking into and investing in if you are serious about it. To begin the practice mindfulness helps you and you do a series of exercises and meditations just to get accustomed to the act of mindful eating.

For now just remember these facts

  • Take your time to eat more slowly( don’t rush your meals)
  • Two more thoroughly ( take your time to enjoy The Taste the texture the smell in the field of your food)
  • Turn down the noise ( start by turning off your TV cell phones and laptops just eat in silence)
  • Focus on how the food makes you feel ( what memories are associated with this meal)
  • Notice your internal gauge ( stop eating when you’re full) ( ask yourself am I truly hungry and what am I eating for)

You don’t have to jump in but on both your feet you can dip your toe and choose one meal per day to focus T’s points on and once you feel like you got it down packed, mindfulness and mindful eating will become a natural occurrence. Then you can focus when implementing these habits into more meals. Mindful eating is a powerful tool to help regain control of your eating habits your mindsets about eating habits and your diet so with conventional diet have not to work for you this has to be worth considering

No-Bake Energy Bites

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Image by jaroas from Pixabay

Quick Easy & Delicious

If you’re looking for a pre or post-workout snack that’s easy to make, delicious, and packed with the protein your body needs after a workout then this post is for you. 

This recipe is quick, simple, and fun enough to even get the children involved. As much as it is a good protein-enriched workout snack the children will also love them as well. The flavors are completely customizable and can be adjusted to suit a variety of cravings.

By now you might be wondering what is this quick protein enriched snack that not only I would love but my children would love as well.

Right now you’re probably thinking oh this again but if you have not gone out and tried them you do not know what you’re missing. I live with a picky eater and if I can sell it to my wife trust me you will love it. With their texture having a slight crunch and the smooth peanut butter flavor they’ll quickly become any one’s favorite new snack.

If you don’t like peanut butter you can substitute it with almond or cashew butter and for the kiddos, they will love the twist Nutella puts on this snack. You can chop up your favorite nuts and even add in dried fruit and chocolate chips. Get creative and give your taste buds what they have been missing. But remember stay healthy.

With all the chalky tasting protein powders and protein-enriched nutrient bars out there that I cannot act like I don’t use sometimes, we all want something that is pleasing to our taste buds as well as beneficial to our Muscle Recovery and we all know a lot of times that’s not the case.

With no-bake energy bites, you can have a quick delicious tasting protein enriched snack on the go and as close as your refrigerator for those moments at protein shakes and protein bars might be what your body does need but it’s not what your taste buds are craving at the moment. 

To get you started here is one of my favorite recipes to help you get the fill for it. Fill free to put your own twist on it.

With that preparation time of 20 minutes and I cook time of 0 minutes in a total of 20 minutes  you can have at least 20 to 25 energy bites chilling in your refrigerator waiting for you at those moments when you need them

Ingredients

Instructions

  • Combine all ingredients into a large mixing bowl 
  • Mix thoroughly
  • Covered in mixing bowl and let chill in the refrigerator for 1-2 hours ( or until mixture is chilled)
  • Roll into balls 1 in in diameter
  • Then enjoy

Worth the 20 Min.

No-bake energy bites can be refrigerated and sealed in a container for up to 1 week, frozen they can last up to 3 months giving you something on reserve in your refrigerator.

If you are into eating healthy and Fitness then this is something you will want to have on standby.

With different kinds of optional ingredients, you can tailor this recipe to fit whatever you’re craving at the moment.

Weight Free Arm Exercises

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Image by Matan Ray Vizel from Pixabay

If you’re looking for muscular strong toned arms, without having to spend a lot of money on exercise equipment, or you’re tired of paying for those expensive gym memberships. I have a few at-home exercises that you can do. These exercises will not only tone your arms, they will also help you build strength, as well as endurance.

Using weights and other exercise equipment is not the only way to build strength there are many exercises that you can do at home without weights that can easily improve your strength as well as tone your muscles and give them more definition many of these exercises can be done from home.

Isometric & Resistance

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Strength training, as well as using one’s own bodyweight ‘isometrics’ and the use of resistance bands are underrated. It is absolutely possible to build muscular, toned, and popping biceps without weights. Weight free exercises to build biceps as well as triceps without weights are simple and can be easily performed in most places.

Isometrics

There are three main types of isometric exercising 

  • Isometric presses 
  • Isometric pulls
  • Isometric holds 

 If incorporated into your workout routine, along with weight, and strength training, isometrics can improve the body’s ability to apply power from a static position, or in the case of isometric hold improve the body’s ability to maintain the position for a long period of time.

Resistance Bands

Resistance bands are easy to use, and are an adaptable tool that can be used in a variety of ways, to add a new dynamic to your workout. Resistance bands allow you to increase and decrease the resistance on the band as you workout. Increase tension in the band to give you a more strenuous workout.

Research has proven that resistance band exercises can actually grow, and tone your muscles similar to free weight training, and machine weight training.

Free weight training and machine weight training have their pluses when comparing muscle hypertrophy ‘the growth of muscle volume and muscle activation’. The results and definitions obtained from using resistance bands consistently during your workout are not far from those using a machine or free weights.

Isometric exercises, as well as exercises that incorporate resistance bands, are also good on the joints and muscles it is also highly recommended by chiropractors and Joint specialist to help aid in muscle strengthening.

Isometric exercises, as well as exercises that incorporate the use of resistance bands, can add new dynamics and dimensions to the following exercises.

Image by Deep Khicher from Pixabay

Isometric Bicep Curls

The isometric bicep curl is one of the easiest and simple ways to build your biceps. Without using weights. ‘either free or machine” This exercise will use the force of your arms against each other. Isometric bicep curls work on the triceps and the biceps as well.

  • With your palm up do a regular curl with your right hand
  • Instead of lifting your arm all the way to the top of your chest stop when your arm is bent at a 90-degree angle
  • From that position bring your left palm and press down on your right palm with all your Force
  • Your right palm will then make contact pressing upwards into your left palm with equal resistance
  • Keep pressure going for 10 to 15 count
  • Relax and repeat for five reputations
  • Change hands and repeat

Chin Up’s

The chin-up has always been one of my favorite exercises, but not the easiest bicep exercise to do without weights. This exercise is great for your back. The grips will allow you to add more emphasis on your biceps. Most people wonder what’s the difference between a chin-up bicep exercise, from its brother exercise to the pull-up. The chin-up is different in the grip. A pull-up is performed with a much wider grip and your hold on to the bar is from an overhand position.

In contrast, the chin-up is performed with your hands just a few inches apart and underhanded grip. The chin-up bicep exercise without weights, can and will actually work the biceps better than any push-up could possibly do.

  • Placing yourself under the pull-up bar but a couple of centimeters behind it
  • With your palms facing you grab the overhead bar
  • Your grip on the bar should be closer than your shoulder width
  • Keep the body completely straight this could be accomplished by tensing your abdominal muscles as well as your glutes
  • Pull yourself slowly up towards the bar-raising your chest and pulling your shoulder blades in a downward motion
  • Hold at the top for 2 to 5 seconds with your chin atop the bar
  • Lower yourself slowly to your starting position

As much as I recommend pull-ups and push-ups in all fashions I would recommend you also take caution and not attempt to do these unless you can already do a push-up with ease.

Diamond Push-Ups

One of my favorite push-ups personally all push up pose different risk factors for the inexperienced. This variation of the push-up ‘the diamond push-up’ is a great bicep exercise without weights and it lays more attention on the bicep and tricep rather than your chest as is common with regular push-ups.

  • From the push-up position bring hands together to form a diamond this could be obtained by making your four fingers in your thumbs touch
  • Position your hands under your chest to ensure that your hands are positioned correctly under your chest to support the weight of your body
  • As with any other push-up lower yourself slowly to the ground while not letting your body or your chest come in contact with the ground
  • Pause in a lower push-up position for five seconds, then slowly raise yourself 2 pushup position and hold there for additional 5 Seconds
  • Keep core engaged and ensure that your back is straight at all times while not putting too much pressure on your arms
  • Ensure that elbows are not pointed outwards and that your arms never move away from the chest
  • Ensure that thumbs and forefingers are connected making a diamond or a pyramid
  • For beginners, I would recommend 10 push-ups with a minimum of three sets
Image by Wayne Howard from Pixabay

Diamond push-up series

For those who are no longer finding a challenge to your push up routine I recommend, I staggered Diamond push-up series starting off with a beginning of 15 reps descending to one rep

  • 15 Diamond pushups 15-second break
  • 14 Diamond pushups 14-second break 

Until next time I hope you keep checking back in for our latest post if it is Diet Fitness or exercise we got you covered

Healthy Baked Salmon

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Image by RitaE from Pixabay
Looking for quick and healthy recipes that also are inexpensive? Many of us are.

 We’re often on the go and eating healthy is important to us for our families. What’s important to us is that we are able to have healthy meals that could be quickly prepared. no one wants to choose their health over their productivity.

 I have a great recipe that can be :

  • Prepared quickly 
  • Healthy for your heart 
  • Just simply delicious 

The best part of this meal is not only healthy and delicious. It can be used in all types of events from a dinner at home alone, to a romantic dinner with you and your significant other. Either way, this is a great choice.

Baked Salmon

I know there are some people out there who are not fans of fish. I get it. everyone’s entitled to their feelings.

Salmon as well as other fish has been known to have the health benefits of 

  • Controlling weight 
  • Reducing heart disease 
  • Plus their load with omega-3 fatty acids. “good for maintaining healthy hair, skin, and nails.”

Salmon is also a good source of 

  • Potassium. 
  • Vitamin B 
  • Omega-3  fatty acid.

 Salmon is one of the best source on the long chain of omega-3 fatty acids

With all those health benefits, why would you not incorporate it into your meal?

What’s healthier to pair with a good baked salmon then rosemary roasted potatoes and asparagus. Potatoes have been shown to be rich in antioxidants, minerals, and vitamins. Which makes them not only healthy but delicious. 

Added health benefit include.

  • Improved blood sugar control
  • Reducing the risk of heart disease
  • Delicious and healthy 

The best part about this meal is it can all be prepped, prepared, and served  in under a hour. If you’re like me and you’ve started to pre-prep your food, this meal could be done in less than 30 minutes.

Doesn’t that sound good? After a hard day’s work food can be cooked and served in under an hour. Now you can find time for yourself. Maybe?

Healthy Baked Salmon

Ingredient

This recipe it’s going to require:

  • 4 salmon fillets “about 6 oz each”
  • 2 tablespoons of olive oil 
  • 1/2 teaspoon of salt “or to taste” 
  • 1/4 cracked black pepper.” unless if using finely ground black pepper”
  • 2 teaspoons of minced garlic 
  • 1 teaspoon Italian herbs and seasoning or “1/4 teaspoon of each time parsley, oregano, and basil could be substituted”
  • 1 medium lemon

Instructions

  • Preheat oven to 400°
  • After greasing a large baking pan, place a salmon fillet on the baking sheet.
  • season with salt and pepper as desired.
  • Mix olive oil, garlic, herbs, and ½ lemon juice squeezed. Apply generous amounts to the fillets, until evenly coated, and no dry spots are visible.

Take the remaining half of lemon and slice thinly, and place over the salmon fillet.

  •  Bake for 15 to 18 minutes. until salmon is opaque, and flaky white on the inside when pulled apart with a fork. “If desired you can broil for one or two more minutes”.
  • Garnish with parsley, or thyme, and serve.

Rosemary Roasted Potatoes

If you’re looking for something that compliments your baked salmon, then this is a perfect fit. Roasted rosemary potatoes are a perfect fit for everything from a grilled burger, to our salmon dinner. As well as being delicious. It’s also vegan, and vegetarian friendly.  Plus it”s gluten-free.

 The preparation time for this meal is 7 Minutes. Plus another 20 minutes to cook. The total preparation time for this delicious side dish is 27 minutes.

Ingredients

Many of the same ingredients that were used to prepare your baked salmon, will still be used in this side dish. With the addition of crushed rosemary.

  • One pound red potatoes “cut into 1inch prices” or as preferred
  • 1 tbsp extra virgin olive oil
  • 1 tablespoon crushed Rosemary
  • 1/4 teaspoon kosher salt, or to taste
  • 1/8 teaspoon black pepper, or to taste

Potatoes come in a wide variety of shapes and sizes. Larger potatoes need to be cut into smaller pieces so that they will all roast evenly.

Instructions

In a medium mixing bowl combine. 

  • Potatoes
  • Olive oil
  • Rosemary 
  • Salt 
  • Pepper

Mix thoroughly to ensure that all potatoes are evenly coated, and the season is distributed evenly across all potatoes.

Move your potatoes to a parchment-lined sheet pan. place evenly on a sheet pan, so that potatoes are not piled on top of each other. Roasts potatoes for 10 minutes. Stir potatoes, and continue roasting for another 8 to 12 minutes. Until potatoes have a deep golden brown or have developed those beautiful roasted brown spots.

Oven Roasted Asparagus

Roasted asparagus is becoming one of my guilty pleasures. With a preparation time of 10 minutes, and only takes 15 minutes to cook. In 25 minutes you could be enjoying this healthy side dish. That can top off anything from a barbecue to a home cook meal.

Ingredients

  • One Bunch thin asparagus Spears
  • 3 tablespoons olive oil
  • One garlic clove minced
  • One teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 1/2 tablespoons of grated Parmesan cheese optional
  • 1 tbsp lemon juice

Instructions

Place your asparagus in a mixing bowl and coat with olive oil. Coat spears evenly, then sprinkle them with 

  • Garlic 
  • Salt 
  • Pepper and your
  • Parmesan cheese “optional”. Arrange asparagus in a single layer, so as to not pile on top of each other. Allow asparagus to cook evenly.

Baked asparagus until tender. “12 to 15 minutes, depending on the thickness of your asparagus.” Sprinkle with lemon juice, before serving. Enjoy.

I hope you enjoy this meal as much as I did/do. We hope you check back in for more up-and-coming meal ideas and healthy food Alternatives.

Resolute Over Resolutions

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Image by S. Hermann & F. Richter from Pixabay

2021

With 2020 now firmly in our review and all unforeseen opportunities of 2021 in front of us. We have come to that point in our year where we look forward to our next year by planning The opportunities and self-improvements that we would like to accomplish. 

Pandemic Resolutions

Image by USA-Reiseblogger from Pixabay

New Years Goals

 In 2020 due to the ongoing pandemic, many people around the world were now afforded the opportunity to work from home. This new Covid19 era way of conducting business had a positive drawback. Many people now not having to commute back and forth to work could now dedicate a little bit of that time saved in commuting into new hobbies. This unforeseen situation had a positive adverse effect by actually translating into more free time to be productive.

Resolution

Image by h kama from Pixabay

Once a year many of us around the world make a firm decision to do or not do something in the year to come in order to better ourselves physically mentally emotionally or spiritually.

 a lot of times we make these decisions without also being purposeful determined and unwavering in or commitment so in due time all of our good intentions are to no avail.

In 2021 make it your purpose to add resolve to your New Year’s resolution it’s not about Bigg steps it’s about so increments until you reach your Progressive goal so in other words, take it slow once you mentally commit yourself then slowly physically commit yourself always keeping your end goal in mind.

New Year New Diet

Image by anncapictures from Pixabay

Whether it’s a high protein or low carbohydrate vegetarian or keto diet all of us want to live our healthiest life.  Be aware everything is not for everybody. Some diets might not work for your personality. As with anything my recommendation when transitioning, or incorporating a new lifestyle choice pace yourself. Incorporate the new diet slowly. Preferably twice a month in the beginning. Then transition to once weekly and up to twice weekly etc…

like with anything else you don’t want to overburden or put too much pressure initially. You want the progress to be slow and smooth. You will want your body and mind to adjust to this new lifestyle choice

Home exercise pandemic

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Covid-19 on the rise in 2020 most of us saw are gyms close and a lot of our local parks restricted leaving us with no other option but invest and more at home workout equipment as we transition into 2021 we would all hope to keep up the same momentum 

Whether it’s 

The goal is to get out, elevate your heart rate, and enjoy yourself while you doing it exercise should not be a burden it should be as pleasurable as any activity you involve yourself in. Mentally calming, emotionally soothing, and physically stimulating. With the added benefit of good health. Possibly in that order.

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Happy New Years:

Let’s Put 2020 Behind Us

Marcus Dameon and TriLyfe would like to welcome you to a very prosperous and healthy New Year