People on the Move

February 2011

First Lady

Michelle Obama

Moves the Nation’s Children

to Healthier Living

Feature StoriesCandlelight Christmas at Biltmore Estate Lights Up the Holidays

Meet the Oldest Female Body Builder

In Every IssueCoaches Corner - Tips to strengthen you in various areas of your life

$3.99 USA

www.peopleonthemoveandyou.com

Your full-page ad here.

Alana

SPEECHHelping people get back to work.

February 2011 peopleonthemoveandyou.com 3

Feature Stories Candlelight Christmas at Biltmore Estate Lights Up the Holidays

Sherman Russel and the NCDBE Program Encourage Success

Firehouse Subs: A Steam Powered Success Story

Cover StoryFirst Lady Michelle Obama First Lady Obama Moves the Nation’s Children to Healthier Living

contentsFebruary 2011

In Every IssueAlana - "I am Positivity"

Children's Home Society of North Carolina Elevator Speech - Helping people get back to work.

Coaches Corner

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Coaches Corner

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DepartmentsEditor's Letter ................................................ 3Community Service .................................... 12Corporations ................................................ 16Retail............................................................ 26Restaurants .................................................. 34Schools K-12 ................................................ 38School Sports ............................................... 49Colleges ........................................................ 54College Sports .............................................. 75Churches ...................................................... 80Community Events ..................................... 85The Arts and Entertainment ....................... 92Heatlth and Beauty ..................................... 94Langiappe .................................................... 98

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4 People on the Move

MaryLylesFounder-Editorial Director

DanielleLangbergManaging Publisher

DerrickCarrollArt Director

ChereRobertsAccount Manager

StephanieApplewhaiteAccount Manager

F

People on the Move is published bi-monthly by Wells Marketing Group Clemmons, NC

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Welcome to People on the Move Magazine…

Our mission is to bring you inspiration and empowerment by sharing real life stories about great people doing great things on both a local and international level. We’ll also share valuable life tips from our coach’s corner in the areas of career, entertain-ment, health, spirituality, travel and more.

With all the negative news in the media we sometimes lose site of the positive things that are happening around us every day both near and far.

We invite you to join us in applauding those that are suc-cessful yet they choose to share their gifts and talents to make a difference in the lives of others.

In these pages you will find inspiring articles about your neighbor, and about people you haven’t yet met, businesses, stu-

dents, community leaders, entertainers - from just down the road and from around the globe. Whether near or far, these stories will remind us that we can still help frame our increasingly complicated world by pursuing our dreams and sharing our successes.

People on the Move Magazine is one that applauds, share and entertains while encouraging self discovery, positive discussion, and participation. It is a magazine born in a time when technol-ogy has never made it easier and more exciting to tell your story whether in print or on-line.

People on the Move Magazine looks forward to being a voice for inspiration and celebration. And that includes being a voice for you. If you have a story to tell that will bring inspiration and empowerment please don’t hesitate to submit your story to [email protected].

Mary Lyles — Editorial Director

editor’s letter

Mary Lyles



Biltmore Estate

Candlelight Christmas at

Where History and Enchantment Combine


iltmore Estate in Ashville, North Carolina is a testament to the lavish and extravagant life enjoyed by the Vanderbilt Family. Visitors to the estate

during the holiday season can participate, if only for a few hours, in this lifestyle of luxury by joining the Biltmore staff for Candlelight Christmas at Biltmore. This year’s theme is “A Vanderbilt Family Christmas”. Lee Ann Donnelly, Biltmore Estate’s public relations representative notes that the Christmas at Biltmore celebration is “known as one of the largest holiday displays in the southeast.”

It is not difficult to see how the Biltmore Christmas celebra-tion got its reputation for grandeur because guests of the estate will be awed by hundreds or thousands of lights, 100 decorated

trees, 25,000 ornaments, 10,000 feet of garland, and hundreds of wreaths and bows.

Guests can choose between viewing the house, gardens, village and winery during the day or evening with different activities and entertainment options for each time frame.

During the day the Biltmore Estate offers holiday themed tours of the main house, gardens, Antler Hill Village, and the winery. Antler Hill Village is the newest attraction at Biltmore estate while the winery is celebrating its 25th anniversary being open for public tours. A visit to the winery during the holidays includes a guided tour and attendance of special holiday-themed workshops such as

“Red Wine and Chocolate”. At night the estate is lit up in grand style. Decorations include

a breathtaking light display throughout the grounds and Biltmore House that includes nearly 180,000 lights. Decorations will also include 100 fully decorated Christmas trees with grand center-pieces of celebration being the 34 ft. Frasier fir located in the 72

B


ft. high banquet hall and the 55 ft. Norway spruce on the front lawn. In the banquet hall the tree is fully decorated with lights and ornaments and surrounded by colorfully wrapped presents. Out front the Norway spruce helps illuminate the lawn surrounded by lighted islands of smaller trees and shrubs.

Evening guests will travel back in time and be placed in the midst of the Vanderbilt family’s Christmas celebration which includes a show of traditional ballroom dancers dressed in period clothing, caroling choirs, and storytellers stationed throughout the house telling holiday related stories from the Vanderbilt’s family

history and from Biltmore staff experiences. Daytime festivities run from November 5,2010 through

January 2nd 2011 with Candlelight Christmas Evenings running November 2010-January 1rst 2011. For more information on event times and ticket prices visit www.biltmore.com/visit/calendar/christmas.asp


he Ronald McDonald House pro-gram was set up by the McDonald’s fast-food chain in order to provide housing to the families of children who have to undergo prolonged treatment for cancer and other life-threatening illnesses. Money for running the

program and building and upkeep of the homes is raised through donations directly to the homes themselves and through donations made at McDonald’s restaurants around the world. The program also holds various fund raisers to aquire necessary funds. There are Ronald McDonald House facilities in cities across the Untied States but the one here in Winston Salem, NC is very unique.

Most of the housing facilities run by the Ronald McDonald House Charity organization are built with the utilitarian purpose of housing as many families as possible-this has lead to the facilities having a hotel-like atmosphere. The facility in Winston Salem was built with the same purpose, but other consid-erations regarding its design have made it unique. Mindy Bloom, Director of

Winston Salem’s

Ronald McDonald

House Helps Bring Normalcy

and Comfort to Families Facing Difficult Times

T



Communications foHouse explained that it was important to those who work at the facility that the house feels “as home-like and as little like an institution as possible. That does a lot for the psych of the families who stay at the house.” The home-like feel of the facility extends from the interior design to the outer constructions details in keeping with the home design details of Winston Salem’s historic Admore neighborhood.

Peter Epermans with CJMW Architecture Firm, head architect on the Winston Salem Ronald McDonald House project said that aside from the firm’s desire to give back to the community the team decided to take on the proj-ect because they “were involved in the first expansion back in ‘ 97 and we enjoyed working with the staff on the first project and it was such a positive experience and everyone got good results and got what they wanted in the end.” Mr. Epermansand his team had no small challenge in giving everyone what they wanted: the people of the Ardmore neighbor-hood wanted the structures of the facility to blend into the surround-ing community, and the staff of the Ronald McDonald House needed and wanted more space, to house administrative personnel, a home-like atmosphere for their guests, and an energy efficient facility.

The 2010 expansion program was a large undertaking. Not only did Mr. Epermans and the CJMW team add office space to the Ronald McDonald House they also nearly doubled the guest housing capac-ity by bringing the house from a 18 bedroom establishment to one of 35 bedrooms. Family rec-reation areas including places to eat, do laundry and relax were included in the expansion as well so that the families can feel more like they are guests at a friend’s home and be more comfortable. These expansions took the facility from a one building operation to having four buildings which, in consideration of the surround-ing neighborhood were made to look like for separate homes.

Aside from making the Ronald McDonald House facility on Hawthorn look like four separate single-family dwellings the architects also took measures to make the façade of each build-ing blend in. Mr. Epermans says that the team of architects “drove through the neighborhood, took a lot of photographs and took

design elements from surrounding homes” to make the outside of the four buildings look as though it were built in the early 1900’s along with the rest of the homes in the Ardmore area. These steps in the design process were important because during the original

build in 1997 the Home Owners’ Association in the area put up a fight to keep the facility from being built out of fear that it would ruin the atmosphere of the area by looking too modern and out of place. That first project went over so well and the home blend-ing into its surroundings so flawlessly that the 2010 expansion met with no opposition at all! Now, unless you notice the Ronald McDonald House sign out front it is difficult to tell that this mod-ern construction sits amidst its older neighbors.

The marvel of the buildings does not end with the exterior and it’s early 20th century charm, no, the true marvel is that behind that façade lays an array of modern products and a display of progressive thought. Mr. Epermans and his team made choices


both in the building materials and in the inner workings of the homes that help the facility run as energy efficient as possible. Everything from recycled building materials and energy saving insulation and windows to low-voltage lighting and ENERGY

STAR* appliances were employed to make the buildings more energy efficient. This also helps the organization to save on the costs of running the facility.

Mr. Epermans says that it was a pleasure to work on the Ronald McDonald House project and to have the task of meet-ing the organization’s various needs in part because “the group had a clear idea of what they needed and a vision for the future so we could put our talents into making it fit within their needs and budget while taking measures to be eco friendly and energy efficient.” In the end everyone on all sides was pleased with the final outcome of the project and families from around the world have a nice, comfortable place t stay when comfort is needed most.

Everything about the Winston-Salem Ronald McDonald House homes, from the way they look, to the way they run, and especially what they provide to families in need is truly impres-sive. So the next time you are in a McDonald’s restaurant don’t

pass up the opportunity to put some spare change or whatever you can into the donation canister and watch for local fund rais-ing programs because your donations are certainly going to a good cause.

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People on the Move Magazine is proud to be a sponsor of the North Carolina Children’s Home Society. Each issue will feature the services the NCCHS provides to the state of North Carolina, its families, and its children. We will feature wonderful children who are seeking loving families and highlighting some success stories of families who have enriched their lives with the addition of fos-tered or adopted children. The NCCHS are people on the move.

Founded in 1902, CHS has been serving children and families for more than a century and has placed more than 14,000 children into loving adoptive homes. CHS has a statewide staff to meet the adoption and foster care needs of children and families.

CHS headquarters are located in Greensboro at the CHS Adoption and Foster Care Resource Center. CHS has four facilities in Greensboro and offices in seven other cities across the state. CHS services include pregnancy counseling, family and therapeutic foster care, domestic adoption for infants and older children, and adoption support services.

North Carolina’s Leading Resource in Adoption and

Foster Care™


AshleighAshleigh is a quiet helpful young lady.

She is always smiling and always asking if she can lend a hand to other children or even to the adults she meets. She likes to

be in the kitchen helping to make cookies and would enjoy having someone teach her how to cook. Her favorite type of cookie is sugar cookies “because those are the ones you decorate with colored frosting and sprinkles!” she says with a smile.

Ashleigh is very good at math and always gets top scores. She is diligent about

finishing her school work so that she can have time to play with friends and occasion-ally help prepare dinner. Ashleigh enjoys traveling as well. One day she hopes to see

Washington D.C. and New York City. She is always curious to learn the history behind places and she asks questions about every-thing she sees when going to a new place. She is really a pleasure to be around.

Adam is a happy, athletic young man who enjoys playing outside. Some of his favorite hobbies include skateboarding, playing soccer, and swimming. Being an outgoing young man, Adam makes friends easily, and he spends as much

time as possible playing with his friends at the park. This young man is known for his open and accepting personality and the ease with which he allows peo-ple to get to know him.

Adam also loves animals and would particularly enjoy living with a fam-ily that has pets. He has told the CHS staff that “dogs are his favorite because they are fun to play and run around with”. When he grows up Adam wants to go to college and become a veteri-narian so that he can work with a variety

of animals. In school he has a lot of fun creating science fair proj-ects and he enjoys working on clay models of animals for these proj-ects. Having parents to help him with his homework and special projects is

something that Adam hopes for when he finds a family.

Some of Adam’s favor-ite foods include pizza, tacos, and oranges. He attests however that he “does not like peas!” as most kids his age.

North Carolina’s Leading Resource in Adoption and Foster Care™

“I love dogs, there fun to play with!”

“My favorite cookies are sugar cookies”

Adam


There are more than 3,000 children available for adoption in North Carolina and CHS is commit-ted to helping them find permanent, safe, and loving homes. These children are in foster care due to abuse or neglect and represent all ages and races. We provide a wide variety of service for little or no charge to individuals and families who are willing to open their hearts and homes to these chil-dren. For more information, please call 1-800-632-1400 or visit online at www.chsnc.org

Beth is a bright young lady who loves fashion. She can always be found fixing her hair or her friends’ hair. She loves bright colors and enjoys to mix- and- match her clothes to express her unique personality. Beth wants to turn her love of fashion into a career one day and dreams of being a fash-ion designer for Hollywood.

Hand in hand with her love of fashion is an equally strong love of movies. Her favor-ites are comedy movies and she entertains

everyone around her with memorized

s c e n e s a n d a variety of voices that

she has practiced. Beth’s laughter can really brighten up a room.

Beth would love to be in a fam-ily with other children so that she can have someone to play pretend and dress up with. “A sister is what I would really love,…” she told her social worker one day after hang-ing out with some friends at school, “…someone I can talk and laugh with”.

Beth makes good grades in school and does particularly well in math and art. She has a portfolio of many interesting drawings and paintings any of which she would be proud to see on the fridge at her “forever home”.

Dana is a young boy with a lot of energy. He is always talking and running around. If

he could Dana would play outside all of the time. He does, however,

like to come inside to play video

games. “I like the games with rac-ing cars because

I like to go fast!” , Dana excitedly told

a friend upon seeing a new game in the community

room. He would enjoy having a father to show him how to work on cars and to attend NASCAR races. With.

Dana also likes to read. In school he has won several awards for reading the most

books over the summer. Some of his favor-ite books include Gulliver’s Travels and The Adventures of Huckleberry Finn. Dana likes to read about adventures and he would like to have a family to share in the adventures of his life.

Beth

Dana

“I like the games with racing cars because I like to go fast!”

“A sister is what I would really love,…”


Chip Stevens W-S, NCProcess Engineer Ph 336.123.4567 Email [email protected]

“They call me Mr. Chips. I manage process engineers in the commission of ultra-fast microchips. My rooms are super clean, my employees detail oriented and my teams are well coordinated. I’m Trun Nguyen.”

Sarah Barnes W-S, NCHardware engineer Ph 336.123.4567 Email [email protected]

“Some think beyond the box. My brilliance is within the box. Im Sarah Barnes, a hardware engineer. I design computer architecture for maximum efficiency, creating robust systems.”

Henri Pierre Greensboro, NCSoftware Engineer Ph 336.123.4567 Email [email protected]

“I’m the Claude Monet of Software. I’m Henri Pierre. My masterpieces are written with zeros and ones! I write clean code and ele-gant programs which come in on time and under budget. My artistry is yours, call me.”

Toni Pistoli High Point, NCSoftware Engineer Ph 336.123.4567 Email [email protected]

“I crunch bits and bytes for breakfast. I’m a software engineer who designs applications that don’t go snap, crackle or pop. I’m Tony “the Tiger” Pistoli.”

SPEECHHelping people get back to work.

People on the Move Magazine’s Elevator Speech provide

an opportunity for professionals of all ranks to showcase their

unique skills to the job market. The Elevator Speech will fea-

ture 10-12 profiles in each edition, plus feature them in a 30-60

second elevator speech video on our People on the Move

Magazine’s Elevator Speech Facebook page. Each candidate

will profile a brief, compelling elevator speech highlighting

skills, experiences and specialties that make them stand out

in the job market.

Job seekers interested in being featured in People on the Move

Magazine’s Elevator Speech profile must submit your informa-

tion to the following sources:

Facebook Page People on the Move Magazine’s Elevator Speech

Contact Information Submit questions or inquiries to [email protected].


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Alyson Abrams W-S, NCManagement Consultant Ph 336.123.4567 Email [email protected]

“I keep your company out of Dilbert’s comic strip! I’m Alyson Abrams, a Silicon Valley management consultant specializing in change. If your company is experiencing rapid growth or change I can offer experi-ence and wisdom to keep your employees happy and your profits in the black.”

Alex Summer Kernersville, NCAccounting Ph 336.123.4567 Email [email protected]

My name is Alex Summer. I have 5 years accounting experience and consulting. I work best in the level of attention we insist on giving clients. I have a stake in the success of every single one. I recently worked with a small manufacturing firm a year ago and we saved them over $58k in taxes.”

Susan Bold W-S, NCAccounting Ph 336.123.4567 Email [email protected]

My name is Susan Bold. I have 5 years accounting experience and consulting. I work best in the level of attention we insist on giving clients. I have a stake in the success of every single one. I recently worked with a small manufacturing firm a year ago and we saved them over $58k in taxes.”

Tony Cousin Burlington, NCCPA/Consulting Ph 336.123.4567 Email [email protected]

I amTony Clousin and I am a partner at Stanly & Jones CPA and Consulting Firm. We audit tax work like everyone else. However, our real niche is very high end work – serious tax savings, business valuations and litigation support, significantly improving business processes, closely held business advice.

Bruce Santonio Burlington, NCLawyer for Non-Profits Ph 336.123.4567 Email [email protected]

“I’m saving the people who are saving the world! I’m Bruce Santonio, a lawyer for non-profits. My company, Santonio NonProfit Strategies, based in the San Francisco Bay Area, specializes in helping non-profits keep their fund-raising legal. For more informa-tion e-mail me: bruce@bspslaw.”

Bill Fields W-S, NCAccounting Ph 336.123.4567 Email [email protected]

I am Bill Fields and I am a partner at Stanly & Jones CPA and Consulting Firm. We audit tax work like everyone else. However, our real niche is very high end work – serious tax savings, business valuations and litigation support, significantly improving business processes, closely held business advice.

Jerry Sneed Nags Head, NCProcess Engineer Ph 336.123.4567 Email [email protected]

I manage process engineers in the commis-sion of ultra-fast microchips. My rooms are super clean, my employees detail oriented and my teams are well coordinated. I’m Trun Nguyen.”

Samantha J. Waters W-S, NCHardware Engineer Ph 336.123.4567 Email [email protected]

“Some think beyond the box. My brilliance is within the box. I’m Samantha Waters, a hardware engineer. I design computer archi-tecture for maximum efficiency, creating robust systems.”

Jerry Sneed Nags Head, NCProcess Engineer Ph 336.123.4567 Email [email protected]

I manage process engineers in the commis-sion of ultra-fast microchips. My rooms are super clean, my employees detail oriented and my teams are well coordinated. I’m Trun Nguyen.”

Samantha J. Waters W-S, NCHardware Engineer Ph 336.123.4567 Email [email protected]

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Summarizing career interests, job experiences, and the excitement about what lies ahead.



coaches cornerPeople on the Move Magazine Coach’s Corner

will provide valuable coaching tips to strengthen

you in various areas of your life whether you are a

business owner, employee or consumer. You will

be inspired and empowered by our professional

team of coaches that will share life changing tips

to improve your quality of life. Areas covered

will be career, leadership, conflict management,

chronic pain management, travel, home style,

entertainment, spirituality and more.


A North Carolina native and current Winston-Salem resident Alana McCarter is an ambitious. Fait-driven, positive young woman who’s leadership calling is affecting the lives of the nation’s young girls.

By trade Alana is a motivational speaker and teacher who works alongside her parents Pastor Sheldon McCarter and Co-Pastor Mrs. Joyce McCarter at the Greater Cleveland Avenue Christian Church where she oversees the Daughters of Purpose teen minis-try for young ladies. Alana says that motivational speaking is her God-inspired purpose in life and because she views her career as her calling she says that she devotes herself to the path of inspir-ing others.

It was a casual quote posted on Facebook and its overwhelming public response that has led Alan to create her signature company “I am Positivity”. She said that one day she posted to her status “I have a new fragrance, it’s called Positivity.” Many of Alan’s over 4,000 “Facebook friends” started posting in their statuses “I’m wearing Alan’s new fragrance, Positivity!” and from there the idea to spread positivity among the ranks of young ladies took hold of Alan.

“I Am Positivity” is partnering with Jennifer Schumpert’s com-pany Unleashing Potential. Ms. Schumpert has a motivational book out called Dried Tears: A Woman’s Power to Overcome which is based on the author’s own struggle to return to a positive path in life.

Her company is just the beginning! Through her motivational speaking Alana has teamed up with Malinda Watts, nationally known gospel singer and winner of the Dove Award, to tour with the Dream Girlz Gathering Conference which is scheduled to appear in Illinois, Ohio, South Dakota, Georgia, and California before the year is out. Going on tour has prompted Alana to cre-ate a variety of products to make available to her fans.

Alana’s soon-to-be available book called I Wear Positivity is a short book of inspirational thoughts from Alana’s own positively charged mind and focuses on taking action to become positive in your own life. Godz Children Production Publishing Co. of North Carolina is publishing the book.

It is Alana’s mission in life and the mission of her company to “change your mindset just to be positive because your mind is the gateway of what you produce so if {you} have a positive heart and {…} a positive mind that will translate to a positive character. “ Alana holds herself to this standard relying on scripture and God’s guidance to assist her and by living positively in her own life she hopes to be an example and inspiration to other young women so that they know how to value themselves for who they are and not by social standards of beauty, popularity, and sexuality. Though her company, her book, and by reaching out to young girls Alana hopes to show them how to focus their minds on positive images and actions so that they can recognize the power of the mind and do good in their lives for themselves and those around them.

This inspiring young woman says that she feels there is no bet-ter life than to live a life for Christ because she says “{she} is holy so {she} always wins.” Alana says that each day she prays that her life can be an inspiration to others and that she wants the best of God’s graces to be shown to everyone, leaving no one behind.

If you would like to have the Dream Girlz Gathering Conference and Alana McCarter to come speak at your church, school, or event you can put in a request by going to www……com. For more inspirational wisdom and positivity from Alana read our next issue.

Alana’s “I am Positivity” D


coaches corner

Alana’s “I am Positivity” D

“Determine never to be idle. It is wonderful what can get done if we are always doing.” Thomas Jefferson was so meticulous about making good use of his time that he kept a journal documenting how many minutes he spent doing every little thing each day. In this way, Mr. Jefferson could look back at how he spent his day and see where and on what he had wasted time and then substitute that activity with something more productive the next day. You may not want ot go to that extreme but at least at a moment to think about what he’s saying. We have all the time we need to do things that are worth doing so long as we don’t waste precious moments in idleness.

How many 10 minute conversations do we have in a day com-plaining to family, friends, and coworkers about how we don’t have enough time to get things done? Just six of those brief rants adds up to an hour of time we could spend actually getting some-thing done.

People a l l over the world are work-ing longer hours and more days per week, but are we actually working harder, are al l of those hours spent in productive doings…in most cases, no? We spend a few minutes here texting a few minutes there reading and forwarding some silly e-mail to 8 of our friends to avoid the non-existent bad luck that is promised if we don’t. We even try to justify dangerous behavior like texting while driving by saying that “There just isn’t enough time to pull over.” If you think you don’t have enough time to pay attention to driving and not multi-task while behind the wheel, then what do you think will happen to your busy schedule if you have to spot because you got in an accident? To get more done people don’t necessarily have to multi-task so much that we put safety last, we simply need to make good use of the time we have.

So many of our usual complaints can be solved by making bet-ter use of the time we already have. For instance, if you have a few extra pounds to lose after enjoying those oh-so-good holiday meals, park at the back of the parking lot when going into stores or take the stairs up to your office or apartment instead of the elevator-you’ll burn more calories without having to make time to go to the gym.

Now, you may say, “Well, if I’m never idle, then how can I relax?” Try doing relaxing things that serve two purposes. Take a long bath, getting clean while relaxing, or read that book that’s been sitting on the shelf for a year, that’s not being idle; while reading can be a relax-ing escape from your regular routine, it also broadens your mind.

There are so many things that can be done to maximize time. While waiting for the water to boil for your pasta at dinner time, don’t stand there over the stove idly watching the pot. Clean the dishes in that are in the sink and wipe off the counters so you’ll have fewer chores to do after dinner.

P re t t y s o on you’ll find that if

you cut out the few minutes here and the half an hour there that you waste in idleness you’ll have more time at the end of the day to do something that you really want to do-like get a full night’s sleep so you can be reenergized and ready to get things done in the morning.

When Thomas Jefferson talked of not being idle and always “doing” in order to get things done he did not mean that you always need to be “working”. A combination of doing work and doing some-thing to relax your mind and body is the best use of your time.

Philosophers on Life, the World, and EverythingD

“Determine never to be idle. It is wonderful what can get done if we

are always doing.”


It was not what I had planned. An active young woman in my 30’s, my husband and I were raising our son in an idyl-lic tree-lined neighborhood filled with stay-at-home-moms and children playing softball in the streets on warm summer

nights. When my son went off to school, I had dreams of furthering my education, working for a magazine, and writing the next New York Time’s bestseller.

But my plans came to a screeching halt one spring when after bat-tling pain and fatigue for months, I scheduled an appointment with our family physician who ran some tests. The news was not good. I had rheumatoid arthritis, a chronic, autoimmune disease marked by pain, inflammation, fatigue, limited mobility, and sometimes defor-mity. He sent me to a rheumatologist who confirmed the diagnosis and added a few of her own—ankylosing spondylitis and psoriatic arthritis.

What I learned was shocking. One in two Americans (133 mil-lion)[1] live with at least one chronic disease according to the Centers for Disease Control and Prevention. And despite medical advances in the treatment of such diseases as heart disease, arthritis, cancer, diabetes, and lupus, effective treatment to help patients cope with the emotional, social, relational, and spiritual components of long-term illness remained largely unexplored and unavailable.

After losing my job and giving up my volunteer work and hob-bies because of chronic pain and fatigue, I drifted for years looking for help and struggling to extract meaning from my experience of suffer-ing and loss. It took years, but I have finally learned to integrate my illnesses into a whole and meaningful life. I am not without pain and symptoms, but I have learned to live each day to the full and appre-ciate the simple joys of life.

Because of my experiences and to support others living with chronic illnesses and disease, I write and speak frequently on the topic of living “well” with chronic illness. I also trained as a profes-sional life coach so I could give others the practical help and support they need to move forward in life.

A recent long-term study done at Stanford University confirmed what I have known instinctively for years—that working with a chronic illness life coach could significantly increase the health of people with long-term illnesses. Stanford’s Chronic Disease Self-Management Program brought sufferers together with a facilitator who coached them through several aspects of dealing with chronic illness.

Now you can learn similar techniques that will not only help you manage your illness but will also help you rebuild a purposeful, passionate life. It will take hard work and require you to make some major choices about the way you think, act, and feel, but the payoff is worth it.

Living “Well” with Chronic Illness

by Mary J. Yerkes


coaches corner

Tips for Living Well with Chronic IllnessHere are some practical tips and tools for managing the pain of chronic illness and building a rich and significant life:

Make self-care a priority. Exercise, eat well, and get enough sleep. Although easier said than done, these basics of healthy living are foundational to living well with chronic illness. Nurture yourself by regularly doing things that you love—read a book, meet friends for dinner, or listen to relaxing music. Know what nourishes your soul and do it. Even by taking a 10-minute walk, you can reduce stress, clear your mind, and enable yourself to face responsibil-ities with renewed strength. Just a little self-nurturing each day can make a big difference in your physical and mental health and stamina.

Keep the faith. It’s true. Religious faith can help us feel less pain[2]. Research published in the 2008 edition of Pain: Journal of the International Association for the Study of Pain revealed for the first time that religion-associated pain resistance is linked to the activation of the brain’s right ventrolateral prefrontal cortex (VLPFC), an area asso-ciated with both cognitive down-regulation of pain and reassessment of the emotional meaning of an experience. In other words, religious beliefs alter the brain in ways that change how some people respond to pain.

Mourn your lost self. At some point, you must consciously acknowledge that your old life is not coming back and mourn your losses. If you are like me, you may have lost your job, hobbies you can no longer do, and even friends who cannot or will not adapt to your new limitations. These are huge losses and unless you adequately grieve them, you will remain stuck in the past and unable to move forward to construct a “new normal” and a “new self.” I found it helpful to work with a professional to identify and mourn my losses. Perhaps you will as well.

Shed toxic emotions. What you feel emotionally becomes how you feel physically, say scientists. Researchers have scientifically linked such negative emotions as unforgiveness, bitterness, resentment, anger, and worry with increased pain and disease. Fear triggers more than fourteen hundred known physical and chemical stress reactions and activates more than thirty different hormones and neurotransmitters[3]. No matter what emotional burden you bear, change is possible. Do you need to apologize to someone? Forgive a family member? Uproot bitterness from your life? Failure to address negative emotions will exacerbate your symptoms and may result in further damage and disease.

Write to heal. Research shows that writing about emotional experiences can result in tangible health benefits. For nearly 20 years, Dr. James W. Pennebaker, a researcher and professor of psychology at the University of Texas at Austin has been asking people to write down their deepest feelings about an emotional event in their lives for 15 or 20 minutes for four consecutive days. “People who engage in expressive writing report feeling happier and less negative than before writing,” says Pennebaker in his book, Writing to Heal. “Similarly, reports of depressive symptoms, rumi-nation, and general anxiety tend to drop in the weeks and months after writing about emotional upheavals.” According to Pennebaker, when we translate an experience into language, we make the experience more understandable.

By integrating these strategies into your life, you will put yourself on the path to living well with chronic illness. What’s more, you will begin to dream again and look with hope to the future. I know I have. Since my diagnosis, I have continued my education and now work for multiple magazines as a freelance writer. I am also working on my first book. Who knows? Maybe it will hit the New York Times bestseller list.

Short Bio.Mary J. Yerkes is a life coach, author, and speaker who seeks to live life to the full each day. To learn more about

Coach Mary and the services she offers, visit www.newlifechristiancoaching.com. The King’s Kitchen takes donation at the restraint and through their website www.kingskitchen.org and inter-

ested Charlotteans can get on the volunteer schedule by calling the restaurant at (704) 375-1990 or e-mailing [email protected]. The King’s Kitchen is currently raising money to help build food lockers for the Harvest Center in Charlotte. Along with donations from partners and patrons 100% of the profits generated by The King’s Kitchen goes towards funding their mission. The Nobles and their team of supporters exemplify the kind of selflessness and giving spirit that makes a positive impact in the lives of those people in their community.


Just Be Blessed by Precious Quire-McCloud

1And seeing the multitudes, he went up into a mountain: and when he was set, his disciples came unto him: 2And he opened his mouth, and taught them, saying, 3Blessed are the poor in spirit: for theirs is the kingdom of heaven. 4Blessed are they that mourn: for they shall be comforted. 5Blessed are the meek: for they shall inherit the earth. 6Blessed are they which do hunger and thirst after righ-teousness: for they shall be filled. 7Blessed are the merciful: for they shall obtain mercy. 8Blessed are the pure in heart: for they shall see God. 9Blessed are the peacemakers: for they shall be called the children of God. 10Blessed are they which are persecuted for righ-teousness’ sake: for theirs is the kingdom of heaven. 11Blessed are ye, when men shall revile you, and persecute you, and shall say all manner of evil against you falsely, for my sake. 12Rejoice, and be exceeding glad: for great is your reward in heaven: for so persecuted they the prophets which were before you. ~Matthew 5: 1-12

Now, that’s what I call blessed assurance! We can be absolutely certain that we are blessed on every side. God’s love has us surrounded so let’s come out with our hands up in praise and thanksgiving!! We have

a reason and we definitely have the right to trust what God says about us, our finances, our family…everything! We have JOY because of this assurance and His peace. The blessings of God brings cheerfulness and a “knowing” that elevates us above things, people and circumstances; allowing us to only see the God-side of things. There, strife and lack do not exist. There, we are whole and overcome with His goodness. There, our faith moves moun-tains and we triumph always. There, my friends…we have peace.

Speaking of God’s peace; let me tell you, it is amazing! It’s like an eraser and we have it on command! We can call for it without hesitation; trusting that it will come and set all things in order. His peace introduces transparency to trials and hardship; allow-ing us to see His glory shine magnificently through the cloudiest of circumstances. His perfect peace is one of the greatest gifts He has given us and because of it, we are ridiculously, abundantly and overwhelmingly blessed.

Do you believe that? Do you believe there is nothing that can come against you as a follower of Christ? You are blessed in all that you do. Even when you struggle to see beyond the not-so-great things about your present circumstances, when you call those things which be not as though they were (Romans 4:17), you don’t have to ‘see’ anything but what God has promised you.

Precious Quire-McCloud, a native of Liberia, West Africa is the founder UBU. She is a Writer and Life Strategist who desires to be a catalyst for positive change as she shares divinely-inspired messages of uncompromised JOY, bulletproof FAITH and unyielding HOPE. She presents UBU as a practical jewel of encour-agement to individuals seeking to break free of others’ opinions and live lives of authentic harmony - God’s perfect way. Visit her website: www.MyUBU.com.


coaches cornerJust Be Blessed by Precious Quire-McCloud

He never promised to stock our closets with name-brand clothes and shoes, or to pack our garages with expensive cars. Don’t associate the blessings of God with money and ‘things’. A blessed person doesn’t look a certain way, drive a particular car or make a certain amount of money. No one is blessed because of any material things they possess or social status. We are blessed because God created us. We are blessed because we know God’s word is clothed in truth and righteousness….and we take Him at His good word…and obey.

I believe in miracles, I truly do. I have seen things I never imag-ined on the other side of my obedience to God’s word. Don’t limit your walk by what you see in the natural realm. Trust that there is so much more that awaits you through faith. Faith is the gateway that connects you to the promises that God wants to and delights in fulfilling in your life – every season of it.

You may not always feel the warmth of your life’s sun, but it’s always there; waiting to light your way again. God is that light and He wants to illuminate His goodness through you. Don’t fret when tough times meet you. They may linger, but they certainly don’t last.

So go on…Be BLESSED! …because every day and in every way; regardless of the weather, unforeseen circumstances or how peo-ple treat you; whether you were given up, bumped over or pushed back; and even despite how you regard your own self sometimes, our wonderful and loving God created you. He lovingly designed everything about you, placed you above ONLY and positioned you to reign victoriously. You can’t help but to be blessed so go ahead and just be…..blessed, that is. It’s simply what you are.

You may not always feel the warmth of your life’s sun, but it’s always there; waiting to light

your way again. God is that light and He wants to illuminate His goodness through you.

Lord, You are great and so worthy of our praise. Thank You for Your peace and for blessing us with the ability to look beyond our circumstances and grab hold to the promises that await us through faith. We submit to You and accept Your perfect plan for our lives; knowing that regardless of what we face, we need not worry about our future or fret over a single thing. In Your hands, we are secure, protected and greatly loved. On the authority of Your Word, we bind every force that comes to steal our praise and compress our joy. We are convinced that You are a promise keeper and we rest assuredly in Your love and merciful kindness towards us. We are blessed and we know it. Thank you for another opportunity to show it to the world.

Rejoice in the Lord always: and again I say, Rejoice!

Joyfully yours,

Precious

Style


When it comes to personal style, men and women alike have a valuable asset at their fingertips – and that is their individual flair. Developing our own style can be a charming and seductive way of

expressing ourselves in an unique way, and this always translates into a je ne sais quoi which goes well beyond anything on a hanger. Clothing does help us look our best, but our carriage and our self-confidence are most striking.

Being in tune with whom you are is enticing, and being proud and consistent with your role in life will give you the confidence to walk tall and smile brightly. The elements of style you cannot purchase are happiness, a sense of well-being in your skin, and the sense of self respect that comes from loving yourself. All those things come from inner confidence - which matches every out-fit you own. This is where style truly begins – and that is within each one of us.

Begin by taking inventory of your lifestyle and honestly assess-ing your daily activities. Are you more of a stay-at-home figure, or is your life held in the public eye? Do you wear suits 90 % of the time, or is it a fleece you reach for? Do you love the way your body looks and feels? Are you happy being in your skin? When you catch yourself unexpectedly in a mirror, is there a sly grin of pride on your face or do you look away with bit of shame?

Honestly assessing your feelings towards yourself is a big part to making any changes you need to feeling good about yourself – and this will liberate you enough to allow you to grow into your sense of well-being. Ultimately, that also evolves into a beautiful personal style and flourishing creative flair in home & wardrobe.

Nevertheless Franco-American socialite and fashion maven, Daisy Fellowes, once said, “Clothing is so important, because nudity is clearly out”. So you might ask, “What shall I wear”?

For the winter months, start planning your wardrobe now in order to be stress-free. Women should look for a few stylish sea-sonal pieces that have been seen on the runways this Fall. Winners include the new “tights’ which are the grown-up version of leg-gings. Sophisticated, they look fabulous with boots or pumps and under a long cardigan or belted jacket. Be sure to get a rear-view peek though – to be sure the fit is flattering throughout.

Kitten heels are back, and in leopard, they look gorgeous with a pencil skirt or Capri pants in black. Keep the rest of the outfit monochromatic or add a touch of camel for elegance. Talbot’s has a stylish pair.

If you are feeling daring, try dark, nearly-black toenail polish with Christian Louboutin’s fabulous “Angela” peep-toe pumps. This look is sizzling.

This brings me to Holiday DON’Ts….for the chicest look, avoid

Winter from Francesca

by Francesca K. Agnoli

Style


coaches corner

orange at Halloween and Thanksgiving, as well as red, green and Christmas sweaters for the Holidays. It is too expected, and gets boring. It you must go anything red, pair it with magenta, and green will look fresh in a crisp apple tone, paired with aqua.

Colors to live by during winter are taupe, camel, mauve so pale it is almost grey, and a bittersweet brown.

In a season where fur is everywhere, look for a leopard scarf to tie around your neck for a little flair, or find a fur-trimmed cape to top off any evening ensemble for an extra bit of style and flair.

For the men, a black velvet blazer, single breasted and with three buttons, is classic and looks like a million dollars with jeans or grey flannel slacks. Less expensive but equally dashing choices to dress up a Holiday look are fabulous cufflinks or a silk Ascot worn instead of a tie or bowtie at the neck.

Shoes should be of good quality and always black leather for evening, polished and buffed. Clogs, Merrill’s and hiking boots stay home! Add a pair of buttery leather gloves to your repertoire and a soft cashmere scarf to polish off your look.

For a more casual but great look, a black turtleneck (merino

or cashmere) looks amazing over well-cut jeans and this can be paired with cowboy boots.

For men and women alike, good grooming, white smiles, and charming manners are all essential.

When thinking of decorating your home for the winter months, there are multitudes of festive ways to dress up the house. Begin with a pretty seasonal doormat – putting one out for the Halloween / Thanksgiving season, and another for Christmas and New Year’s. Do the same with wreaths. This year, I am creating a magical com-bination of russet, deep red, orange and brown for October and November for my wreath, and doing a pure silver wreath to carry me through the snowy season thereafter.

Once inside, place a single, large bouquet of fresh flowers on either the foyer or kitchen table. The key is to have the arrangement

where it is most visible. Of all flower bouquets, monochromatic are most striking, mixed in with green leaves and poked through with seasonal touches such as wheat for Fall and holly branches for December.

Scented candles are a delightful touch in every room, as are bowls of gold-foil wrapped chocolates. You can also fill glass vases or votives with these candies and do a “table-scape”, setting using 8-10 different-sized vases and large votives in a cluster on a table-top for maximum effect.

For a stunning centerpiece, place a cake stand in the middle of your dining room table at Thanksgiving and layer the flat part with straw. Fill the center with mini pumpkins and gourds in a pyra-mid formation, poking decorative leaves (found at Pottery Barn or Michael’s) through any gaps in the pumpkins. Place a minia-ture pumpkin muffin at each table setting with a name card for each guest.

For Christmas, set a fresh wreath in the center of the table, and fill the middle with silver balls. Fill any visual gaps with holly branches laden with red berries. Shop in consignment or antique

shops to find vintage mercury glass candlestick holders and place four at the corners of the wreath, with silver candles. Tie crisp white napkins with a coordinating silver ribbon and drink spark-ing white wine of out of mint julep glasses.

Use miniature gingerbread houses to hold place setting cards.Finally, nothing is quite as meaningful this time of year as

sending a personal letter or note to everyone in your life whom you treasure. While this may not seem to tie into your home décor or clothing style, it speaks volumes about your personal style – reach-ing out to loved ones and taking time to express your sentiments says everything about your personal style – it speaks volumes about the type of person you are!

Dress well, decorate beautifully, but more than anything, love fully.

from Francescaby Francesca K. Agnoli

Being in tune with whom you are is enticing, and being proud and consistent with your role in life will

give you the confidence to walk tall and smile brightly.

Advice

Moore She’s MORE than Just Another Star Athlete

Maya


fast-rising star in the world of women’s basketball, Maya Moore, senior at the University of Connecticut gets top ranks on the field and in the classroom while always keep-ing in mind that she needs to be a leader in all aspects of life and encourage those around her to strive for success.AD



Ms. Moore’s humble nature is in stark contrast to her great success. Just a few of this special young lady’s accomplishments include being named

1. 2010 CoSIDA Academic All-American of the Year

2. 2010 BIG EAST Scholar-Athlete of the Year

3. CoSIDA Academic All-American in 2008-09

4. Three-time WBCA/State Farm All-America selection

5. The prestigious Wade Trophy in 2008-09 and 2009-10

6. Naismith and Wooden Awards in 2008-09

7. Selected to the United States Basketball Writers Association

All-America Team in all three of her years with the Huskies

8. USBWA Player of the Year status in 2008-09

Maya told me about some of the people that inspire her in her life. She said that : “On court I am inspired by many of the women athletes out there who are doing the same thing I do, some of whom I go to play alongside on the national team.” She has also found inspiration and guidance in the athletic staff and coaching team of the Huskies. “Off the court…”, Maya notes, “I am inspired by my mom and the rest of my family. My family is the safe place I can go to to remem-ber humility and that it’s not just all about me.”

That attitude of “it’s not just all about me” is part of why Maya says she makes time in her already busy schedule to include mentoring and tutoring other young athletes who are in high school and college and want-ing to succeed. Maya says that she tries to talk one-on-one with these kids and tell students that success in school “is a mindset; you have to want to be a good student and to do well and you have to want it for your-self.” In regards to her own success as a student Maya says that she looks at it with the knowledge that “there aren’t a lot of women who get the opportu-nity to go to college and since I got a scholarship through playing sports I need to make the most of the oppor-tunity I’ve been given.” She says “I tell the younger kids that they need to just be sure to take an hour or two a day to sit down and get some school work

done, that way they can do well.”When asked what she thinks are the best aspects of being an

athlete and student at the University of Connecticut Maya replied that she “likes seeing that if you work hard and do good work every day you will see great results. I have been able to experience great benefits such as learning to be the best leader I can be. I have learned great leadership skills and the importance of investing in other people.” Maya recognizes that in her career as an athlete it equally important to be aware of her responsibilities as a role model and leader as well as being a leader on the court.

Being a professional basket ball player is at the top of Maya’s list of things –to-do in her lifetime. She also aspires to be a sports broadcaster and is studying broadcasting in school. Her leadership skills and personable approach to speaking with people will help Maya to capture sports fans in both of her future careers. Though future goals are set high but with her determination it is clear that she will be able to reach an goal she sets for herself.



Ms. Ernestine Shepherd Proves

it’s Never Too Late to Make a Healthy Change

ealth and fitness were not always in the forefront of Ms. Ernestine Shepherd’s thoughts. From the age of ten through most of her adulthood she was, in her own words, the “prissy type who had to look just so, had every hair in place, and never wanted to break a sweat.” Now 74 and cer-

tified by the Guinness Book of World Records as the world’s oldest female body builder, it is clear to see that a chance occurred along the way.

Ms. Ernestine’s path to wellness has been a long winding one full of sorrows, struggles and great triumphs. She was urged to take her first steps to changing her lifestyle when, like with most women, vanity struck. Ms. Ernestine along with her husband and other family members were invited to attend a picnic at her church-the church just happened to have a pool. This led to a search for bathing suits. Ms. Ernestine recounts that when she and her sister went shopping for bathing suits they wound up stand-ing in the dressing room laughing at one another. “Not that [they] were fat”, she mused “they just a little cellulite here and there

and were in need of some toning.” Well, they left the store with-out suits and didn’t go swimming at the picnic. Having to watch from the sidelines as other had fun and enjoyed themselves made the sisters determined to get in shape. While listening to some of the other ladies talk they found that an aerobics class was avail-able at Compton College, and that is where Ms. Ernestine’s road to wellness began.

The pursuit of fitness began half-heartedly for Ms. Ernestine. After a while she began to become jealous of the amount of atten-tion and local recognition that her older sister, who was putting in more effort and seeing more drastic results, was receiving. After leaving her aerobics class in a huff one evening Ms. Ernestine had a talk with her sister about her frustrations. Her sister promptly told her, “If you want what I’m getting you have to start lifting weights.” In addition to the aerobics class her sister had been using weights to get toned. Weight lifting was something that Ms. Ernestine didn’t want to do because she was afraid of getting bulky and looking masculine and she didn’t know how to use the exercise machines.

Mr. Raymond Day, a trainer and friend of the family, sloved

HD



both of her problems. After explaining that she would not look like a man or get too bulky because she was not on steroids or other supplements, instead she would merely become more toned and sleek, he then taught Ms. Ernestine and her sister how to use the exercise equipment to their best advantage.

The addition of weights to their routine started to have the two sisters, who were by this time at an age nearing retirement, on a path to a career in fitness. Unfortunately, before the duo could get too far down that path their team was split by tragedy. Ms. Ernestine’s sister died unexpectedly of an aneurism of the brain that had burst and caused her consider-able pain and suffering. Not long before she passed away she told Ms. Ernestine that if anything should happen to her that Ms. Ernestine was to continue working towards their goal of achieving world-wide acclaim for fitness and working to inspire others to live a more healthy lifestyle by showing them that growing older does not have to mean resign-ing yourself to falling apart.

Separation from her beloved sister sent Ms. Ernestine into a bought of depression and threat-ened to leave her in a downward spiral as her activity decreased and her health declined. After a year of misery, Ms. Ernestine finally found herself able to listen to the advice of family and friends who told her that she needed to stop wallowing in her sorrow and get back on track. She didn’t jump back into her intense routine of a year before; instead, she simply got up and took a walk.

Ms. Ernestine found that she “shouldn’t feel

sorry for herself while she was walking and that walking led to an end to her depression.” Now she walks or runs ten miles every day. Each morning after waking well before dawn Ms. Ernestine says her devotions, takes a small meal, and sings a song to her husband before heading out the door. She sings “I’ve got to keep a rollin’…” to which he always responds “Well, be on your way, get going.” Walking eventually led Ms. Ernestine back into working with weights and that led her into body building. She knew that body-building would get her the kind of world-wide recognition

that she and her sister had been aiming for. The urge to become a body-builder led Ms. Ernestine to search

for a trainer. That search led her to find Yohniie Shmbourger, him-self a former Mr. Universe, who offers both online and in-person body sculpting and weight training. Ms. Ernestine noted that she started working with Mr. Shmbourger through his online train-ing program and that after going as far as she could with it and fining Mr. Shambourger to be both knowledgeable and pleasant to work with she transitioned to taking classes at his training facility, Yohnnie Sports.

Years of hard work and determination did indeed gain Ms. Ernestine the honor of holding the Guinness Book of World Records title of “World’s Oldest Female Body Builder”. The story of how she received this certification is rather incredible-so much so that when she told it to me I was moved to tears.

Representatives of the Guinness Book of World Records invited Ms. Ernestine to go on an all-expenses paid trip to Rome so that they could verify that she was the real deal. She arrived in Rome on March 16th which happened to be her older sister’s birthday. Then, the car that brought her to her hotel was #316. In

“World’s Oldest Female Body Builder”


an elevator going up to her room she heard her sister’s favor-ite song “McArthur Park”. To top it all off, Ms. Ernestine’s younger sister called her hotel room that evening saying that she had a message from their older sister. Apparently, while at her computer that afternoon she heard the voice of their older sister telling her to close her eyes and type a message for Ms. Ernestine. A few lines of that message went as follows:

It is not a coincidence that you arrived in Rome on this day, or that you rode in car #316, or that you heard “McArthur Park”. I am with you and I have been with you all this time.

The message went on to say that now that Ms. Ernestine had achieved their goal of world-wide recognition it was time for her to let her sister go. Though completely letting go of her sister was not something that Ms. Ernestine has been able to do, she did take some quiet time while in Rome to go to the Coliseum and spread her sister’s ashes-a fitting place to do so since that is where the great athletes of the world first began to display their talents and physical attributes.

It may not be on everyone’s bucket list to become and international sensation in the world of fitness, but living the best and healthiest life possible should be on all of our lists. Ms. Ernestine has shared with us a few of her tips for starting on the path to health.

First and foremost, Ms. Ernestine recommends that everyone go to their doctor for a wellness check. If the doctor says that there are no health problems to pre-vent exercise or restricting the types of activity you can perform then an exercise routine can be started. The next step for beginners, Ms. Ernestine says is to start walking. Begin a walking regiment with a small amount of time; “don’t start out trying to walk ten miles a day, start with something you feel capable of doing, approximately 15-20 minutes, then increase that time by 15 minutes each week as you build up your endurance”. Weight lifting and body sculpt-ing can be added to help give your body definition and good tone.

Along with exercise, Ms. Ernestine notes that it is very important to maintain a healthy daily routine for food consumption. She herself eats 6-7 small meals a day comprised of a protein and plenty of vegetables. She says that she stays away from most fruits because they contain a lot of sugar and she tries to avoid sugar in general. Being healthy and physically fit takes dedica-tion to a life style, a life style of good choices and once you start a routine and keep it up you may find, as Ms. Ernestine has, that after a while it no longer takes self-discipline because the routines become enjoyable and almost second nature to keep up.



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