A big part of being healthy is being awake.  What I mean by being awake is being conscious, being aware, of what’s going on inside of you emotionally and mentally and around you with the people you interact with, which I would call empathy which is also vital for good health.  Values, which I write about often, are to me the most important thing about being healthy, but being awake is important too.  Good news: being awake, or mindful, is a skill which can be learned, just like learning to speak Spanish or play piano or ride a bike.  It takes knowledge and practice to be mindful.  The amazing part about being mindful is that your life and relationships improve and are dramatically healthier. 

 In 2007, I purchased my first home.  Well, actually I should say I purchased my first mortgage.  For me, this was quite a large sum of money.  Especially for someone who had been raised with conservative financial values.  After closing on my house at the end of the previous week, when the stress of taking on this debt was added to an existing car loan, a lack of sleep, too much caffeine, too late of a Saturday night, and some personal issues I was dealing with, Monday morning proved to be too much and I had a panic attack.  Yes, I had a panic attack.  It seems almost too bizarre to believe for most people who know me.  I really can’t even believe it myself.  I’m pretty easygoing, happy, and usually stress-free. 

It turns out what actually happened is that because my eyes are sensitive to fluorescent light, I started to see flashes of white that Monday morning, and because of all the stress I was dealing with, I got really paranoid and felt like I was dying.  Unbelievable!  My mind said “you’re dying” and I felt like I was, the room got blurry, I felt sick, and I had to lie down.  The paranoia and obsession fed back and forth from the mind to the body. 

Some of the people in my work environment actually went with me to the hospital to check in to the emergency room.  I thought I might be having a stroke.  I’m almost embarrassed to admit it but it happened again a week later.  In both cases, I was fine.  I came to realize later on, I had had a panic attack and breathing had played a big part in it.  I got stressed, and mental stress and obsession fed into physical symptoms (shallow breathing, tense muscles, cold skin).  The more I talked to people about this over the following years, the more I was amazed how many people have had panic attacks- very successful and seemingly poised individuals.

Since those initial two panic attacks I have learned a few techniques to stop the obsession.  I credit Dr. Andrew Weil for providing some excellent information in his books and on his website with this.  I’ve also developed some of my own techniques to deal with the problem of panic and anxiety, and to improve emotional awareness.  Mental stress, driven by our thoughts and obsessions, many of which act like tapes running over and over again, can cause us to have physical stress – high cortisol, high blood pressure, stiff muscles.  In order to avoid walking through life in a slumber, overreacting and obsessing, try to use these mindfulness techniques to relax, become aware, and deal with stress appropriately.

• Stretching: Breathe and focus only on breathing and relaxing your muscles.  Tia Chi and Yoga are excellent forms of mindfulness exercise.
• Physical Touch- in the case of a bad case of anxiety, or panic, it can be helpful to use a technique  I call grounding where you actually physically touch something and study the way it feels in your hand. This is a great technique to shut off the mind temporarily.
• Meditation: Sit quietly and focus on your breathing for a few minutes.
• Walking: Walk, breathe, and just enjoy the moment.
• Running:  Use the same techniques as when walking.
• Canoeing / Rowing / Paddleboarding: Get into the Rhythm and enjoy the moment.  Breathe in tempo.
• Work: Yes, work can actually reduce stress. Get into the moment and be present.  Give of yourself and practice your craft.  Craftsmanship is a mindful and joyful way of life.
• Breathing Exercises:
  • Take Ten Slow Deep Breaths
  • Do the 3-3-3: 3 seconds in, 3 seconds holding, and 3 seconds out
  • Learn to do diaphragmatic breathing.  Breathe into your stomach instead of your chest.  Take 5 slow breaths into your stomach and then slowly release. 
• Journaling: Journaling and writing out what is going on in your life can be incredibly good to help relieve stress and become more mindful. 
• Prayer:  Prayer is powerful.  Talk to God about what is bothering you and ask him to lighten your load.  Approach the maker with humility and awe and ask for wisdom and guidance.

 
What is the most important thing you can give someone? Your time and your attention is the best thing you can give someone. This is one way we love.  We stay in the moment and let others know they’re important to us.  We listen, we pay attention and we are there for them.  It is also good to take care of yourself in this way.  Take time to breathe, be present and learn and use techniques for mindfulness. Listen to what your conscience says, what your mind is telling you or obsessing on, and this will give you a big advantage in dealing with stress.  

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             I’ve always thought that efforts to have the perfectly toned and sculpted body were a little meaningless.  There’s nothing wrong with wanting to look good, but sometimes we can get obsessed with it.  I went through a time in my life when I was in to “bodybuilding” and trying to have 6 pack abs and big arms but over time, I lost interest in this as it became less and less important to me.  Real motivation I discovered, came from finding the meaning behind movement.  That being said, wherever you are in your fitness journey, body composition is undoubtedly important.  It’s nice to be able to go to the beach and feel good about yourself, or wear tailored clothing and not feel self-conscious.  Plus, having a low body composition does give us health benefits.  Higher body fat levels are associated with higher all-disease mortality, particularly from heart disease and cancer, so it pays to be lean.
                One of the most critical health issues we face in America is widespread insulin resistance.  America and Mexico regularly compete as the most obese countries in the world and this is largely due to insulin resistance, when the body’s ability to process and utilize insulin has been compromised.  This creates a diabetic effect in the body in which circulating blood glucose is unregulated, thus damaging cellular reactions occur which gum up the body’s internal systems, and premature aging happens.  Insulin resistance can occur genetically, in the case of Type 1 diabetes, but in the other more common type (often called Type 2 diabetes), poor lifestyle choices of overeating and lack of physical activity are the major causes.  Higher body composition in and of itself contributes to insulin resistance and it also promotes the storage of even more fat for fuel.  In other words, higher body fat leads to more body fat and more insulin resistance and aging.  For these, as well as the aforementioned aesthetic reasons, it’s good to know the quickest ways to measure, lose, and control body fat.  

Measuring Body Composition
There are several means of measuring body composition.  I will mention most here and let you know the ones I like the best. 

1. BMI- Body Mass Index                  Body mass index gets a bad rap because it is pretty harsh on those who are more athletic.  BMI is basically a measure of your weight relative to your height.  I actually like BMI because in general, the less you weigh, the longer you will live and the less injuries you will have.   That being said, its weakness is that it’s too broad-based and doesn’t account for muscle mass. For example, I am 5’10 and weigh 190 pounds and my BMI is actually pretty high but that’s because I do competitive athletics and lift weights 3 times per week and have more muscle than most people. BMI is important but is not the end all and be all. Click here to check your BMI.
   
   
2. Skinfold CalipersSkinfold calipers are my personal favorite for measuring body composition.  There are 2 ways to use the skinfold calipers, 3 site or 7 site measurement.  The major advantage to using skinfold measurements are the low standard of error (+/- 3%) and the accuracy of the test in measuring changes over time at a specific place.  For example, one of the sites on both the 3 site and 7 site skinfold test is the abdominal measurement.  Over time, it would be easy to tell if you were losing or gaining body fat at that particular place.  The main caution in measuring with skinfold calipers is the skill level of the measurer.  An unskilled measurer could produce some wildly inaccurate results.
   
   
3. BIA- Bioelectrical Impendence Analysis                These are popular scales which send undetectable electrical signals into the body and measure how fast the currents travel.  A leaner, more muscular person will have more water and so the currents will travel faster.  The standard of error is +/- 5% but the skill level to conduct the test is virtually negligible.  Hydration could have an impact and dehydration will make the measurement higher. I like BIA because it is quick, inexpensive and easy.
   
   
4. Dexa Scans, Bod Pods, Underwater Weighing-These tests are all highly accurate clinical methods for testing body composition in a laboratory setting.  Unless you are a seriously competitive or professional athlete, these methods are not necessary. 
   
   
5. Anthropomorphic Measurements- Many scientific tests exist which examine waist, abdominal, and hip ratios.  These are valid tests and have implications for health, but in my opinion skinfold measurements are better because they are more accurate and specific to body fat. 

The following is the ACSM (American College of Sports Medicine) chart for body composition standards.  To sum them up, from my experience, Men should be below 20% to be healthy and 15% to be fit, Women should be below 25% to be healthy, and to be fit Women should shoot to be below 20%.  There are dangers to being TOO low in body fat, including risk of injury from falls, particularly in the elderly.   The last and least scientific measurement is to look at what level a “6 pack” will show up.  I’ve measured 1000s bodyfat measurements and I would put a “ripped” measurement at 6-8% for men and 12-15% for women.  I’ve only seen this attained a few times in my career. 

Methods of Losing Bodyfat

                Many a dollar has been wasted on losing body fat.  Actually, I would estimate billions have been wasted on books, fad diets, supplements, and magic potions to lose body fat.  The case of billions of dollars wasted on body fat loss programs is in fact a study in human nature.  Change is hard.  Discipline is hard.  The truth is hard to hear.  Body fat storage occurs as a result of excess caloric intake and due to the survival instinct of the human being.  Fat is being stored in case life gets tough again and we need some extra fat to burn for survival.  The problem is that we have too much and we’re gluttonous.  No one wants to hear it but we are.  Our lives are easy and we are soft and undisciplined people. 
                Overeating leads to body fat storage and in order to lose body fat we need to be extraordinarily disciplined.  Most people are not even moderately disciplined.  One reason the US military measures body composition is to measure self-discipline.  A self-disciplined soldier is a good soldier and vice versa.  Shame is not helpful or necessary, but guilt is appropriate.  There is nothing wrong with someone who struggles with bodyfat, other than a lack of discipline.  Discipline comes down to habits so here are my suggestions:

• No sugary soft drinks except on special occasions.Some things have to go. Diet is ok.
• The single most fool proof way to lose body fat is to use a caloric measuring application online or on your phone (dailyburn, myfitnesspal, etc.).I’ve recommended this for years but very few people have the discipline to do it.The ones who do see dramatic results.
• Exercise or be active every day.Yes, every single day.
• Try only eating within an 8 hour period 3-4 days per week.For example, from 10am- 6pm.This is a quick way to cut calorie intake.
• Try to eat fewer than 30 grams of fat per day. I do this and it works very well for keeping total calories low.
• Use interval training to burn body fat quicker and increase caloric expenditure.
   
  Conclusion
   
                  Balance is crucial.  I enjoy food and I enjoy eating.  I love fried okra, a southern tradition and I eat it on occasion.  Ice cream is my favorite dessert.  Bacon is ….well…probably the greatest thing ever invented.  But balance and moderation are the key to health.  In The Lord of The Rings, Smeagal has become Gollum, the scary-looking creature who has the ring as the trilogy begins, because he can’t control himself.  Smeagal loves his ring, his “pretty, pretty” little ring and he can’t live without it.  Call it pride, call it what you will, but we’re all vulnerable.  Gollumization is the act loving something so much that it destroys you.  Henry VIII in addition to his abhorrent treatment of his many unfortunate executed wives, was also a glutton.  Employ temperance in all things, and moderation and self-discipline on a daily basis.  Enjoy food, enjoy cooking, but don’t let it destroy you. 

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Way back in the Stone Age of the 1980s, when I said a curse word, my Mother would wash my mouth out with soap.  She also used to make me walk out to the woods to collect my own “switch” with which she would whip me.  I’m fairly positive in some circles this punishment would classify me as a victim of some sort nowadays.  The only problem is, I soberly view my Mother as the kindest, most nurturing, fair-minded and tolerant person I know. 

No I’m not recommending these methods of parenting to anyone, though I think I turned out fine.  I don’t have children so I can’t comment on the best ways to parent.  What I am doing is bringing up a topic which is all too relevant these days: The Culture of Victimhood.  I personally started to realize we were entering into a Culture of Victimhood when I had visited over 20 countries and I returned from one particular trip to Europe and noticed in my own country (where women are treated better by far than any other country) one political party had chosen a strategy of divide and conquer to garner female votes by promulgating the idea of a “War on Women” supposedly being waged by the other party.

Having just returned from much more traditionally minded Russia, Turkey, and Italy, this made me laugh.  As a matter of fact, had this ‘War on Women” not been printed so often and discussed so often on TV, I would have thought it was a joke.  Violence towards women does exist, and should be taken seriously, very seriously.  But this type of rhetoric, where every person in a particular group is made out to be a victim, has the opposite effect from what is intended: it decreases communication, social trust, and goodwill.  Even worse, it trivializes cases of true victimhood and hurts both men and women.  You can only cry wolf so many times.  Many men who instinctively want to treat women fairly and compassionately in the workplace and at home are going to become desensitized to all of the shouting and possibly ignore cases of true abuse, or even worse, check out of society completely.   But the politically manipulative “War on Women” is only one example. 

Over the last several years, the cry of victimization only seems to have gotten worse and is coming at us from all corners.  Everyone wants in on the action.  Blacks are constant victims of police violence, obese people are made fun of and subjected to “micro-aggressions”, Indians are labeled a certain way, and so on and so on.  I even noticed in a strange turn of events that fellow Christians were starting to get in on the action and say “wait a minute, I’m the true victim”.  Actually, I have no doubt that these groups and many others really have been treated unkindly and unfairly at times.  I know I have at times, just like anyone else with a pulse.  Whether life is tough and people get mistreated is not up for debate. 

When I was a kid, I was made fun of.  I’m pretty sure most kids were.  I had a big head, I wore dorky glasses, and I was uncoordinated.  I had terrible years growing up of awkwardness, entitlement issues, emotionality, and selfishness.  I’m pretty sure most kids had the same problems.  In supposedly “racist” Alabama where I grew up, I remember playing basketball and Nintendo with my black friend Dolan who lived down the street for hours in the afternoons and lamenting the trials and tribulations of growing up and all the ups and downs that go along with it.  If you’ve ever seen the Wonder Years TV program, it was a lot like this.  Not a terrible amount, but I was picked on, I got beat up or teased and I might have even teased some other kids.  This used to be called growing up.  As an adult, some people call me “Scotty” which I really don't prefer as a nickname, but you know what- who cares?

Then what is this Culture of Victimhood all about? What is really going on?  After studying this problem the last few years and assimilating some ideas, I’ve created a working model on how to understand and address this problem of perpetual victimhood.  The reason I am truly concerned about this, and the reason I am speaking out, is I believe the problem of victimhood is tied up in a larger evolving problem in American society: The Culture of Narcissism and the rise of mental illness.

Christopher Lasch, in his classic groundbreaking work, The Culture of Narcissism, lays out his thesis that narcissism (a lack of a healthy identity) has reached epic proportions in the US.  Considering this book was written in the 70s, it’s amazing that when I read it a couple of years ago, it seemed just as relevant today as ever and I outlined and highlighted it unlike any book I had ever read. It absolutely blew my mind and validated a lot of what I was feeling, seeing, and experiencing in the culture around me.  Truthfully, I even noticed some of what Lasch wrote about narcissistic traits in my own character at times. 

Many people, including me at one point, erroneously believe narcissism to be the same thing as selfishness, but it’s not.  Selfishness is a character trait of someone who will not share, give, or cooperate but a narcissist is someone who has no sense of boundaries or identity.   Narcissists feel omnipotent.  From my experience, narcissism is a very seductive black hole and it has dangerous consequences because narcissists tend to prey on other people. 

Lasch taught that religion and proper parenting had a role in minimizing the effect of narcissism because they taught people to identify as a faulty human being with limited capabilities.  In other words, we are not God, and we are not omnipotent, we are human and thus we have boundaries, faults, weaknesses and limitations.  Obviously theology is complicated, but when you have a large and ongoing cultural transition as we do now from a monotheistic God who is separate from us, to later on a God who is everywhere and in everything, to a current ethic of “I am God” you can easily see the danger of where this would eventually lead: feelings of limitlessness, infallibility, and illusions of grandeur rapidly on the rise.  Social media is only contributing to the problem.   

Paradoxically, some people living in our modern culture, instead of having a stronger identity, have no solid identity at all, thus the narcissist tendencies explode and potentially everything could be construed as offensive and dangerous.  The narcissist is everywhere and nowhere at the same time, existing without boundaries, colliding with everything and everyone because he exists primarily in the whim of his own emotions.  When these illusions of grandeur collide with the reality of getting a C on a test, getting rejected for a date, encountering prejudice, having to work at a crappy job, or getting made fun of, all hell could break loose and the amygdala (the fear processing center of the brain) could become overloaded in a hurry.  The result: Hysteria.

Then what is the solution?  Consider these 4 pivotal concepts:

1.   Identity- people need to have an identity which answers the question, Who am I? This can be found in many healthy ways: in family, trades, hobbies, spirituality, nationalism, religion, or in an ethnic identity, or in a combination of all of these. 

2.   Boundaries- people need to establish boundaries to be healthy and maintain a strong identity.  For example we need to decide that this is appropriate and this is not, and so the latter is beyond an acceptable boundary.  In other words, this can hurt me, so it is beyond a healthy boundary.  We can defend our boundaries whether they are emotional or physical or mental through a sense of:

• Honor- in some cases, we may need to physically defend ourselves. It’s not ok for someone to physically or emotionally attack us or hurt us.
• Values- what is MOST important to us.
• Dignity- in all cases, we need to realize that we have an identity, as imperfect as it is, which can’t be hurt.  If you cut off an arm, there is still something there.  This part of us, our spirit or soul, can’t be hurt by words, emotions we may feel, or even physical harm.  Along with honor we need to maintain on an intellectual and moral level, a sense of dignity.  
• Strength- in some cases, to defend our Honor, and Dignity, we may have to protect ourselves.  We may need to be aggressive and assertive with someone or we may need to maintain our moral, emotional, intellectual or physical position and not be swayed by outside forces.
• Wisdom- lastly, we need to understand the best way to defend our honor and dignity and how to best employ our strength and treat other people.  This comes with time.

 
3.   Legal System Redress- serious cases of emotional or physical abuse, or discrimination particularly by someone in a position of authority, need to be dealt with swiftly and harshly.  A good and moral society should deal out swift justice for someone who is evil or who abuses the power they’ve been given.

One of the more influential writers in my life is the popular psychiatrist Scott Peck, MD. Dr. Peck wrote a popular book in the late 1970s about spiritual growth which is called The Road Less Traveled.   His follow up to this book was a book called People of the Lie: The Hope for Healing Human Evil.  In the books, Peck makes the point that the opportunity for growth and maturity comes into our lives when we are faced with problems.  When we have problems we can either avoid them, which in turn makes them worse, or we can deal with them and grow stronger.  When we are faced with situations where we are tempted to feel like victims this teaching is invaluable.  Growing to overcome a challenge is the opposite of helplessness.

The opposite of fragile is not robust but antifragile, as Dr. Nasim Taleb reminds us in his classic work called Antifragile.  All living systems (like humans) when exposed to stress either avoid it and grow weaker and die out, they resist and become robust, or they adapt, change, and grow stronger.  This is a law of nature: adaptation.  We can adapt to our circumstances and grow stronger or wither away.    

In past American generations, honor, dignity, strength, & wisdom played a key role in the protection of our identity and boundaries, particularly honor & dignity.   Honor cultures emphasized reputation- don’t mess with me or I’ll mess with you, better known as an eye for an eye and a tooth for a tooth, or Old Testament justice.  Dignity culture, which can be thought of as a more peaceful evolution of moral self-defense said: I am strong and nothing you can do to me can really hurt me.  The Civil Rights leaders who marched and protested for the right to vote and participate in democracy employed this orientation and were consequently beaten, hung, and shot in many cases.  Dignity says “I am a person of worth beyond temporary pain and I derive my worth from my own character, not from outside forces.”  The biblical New Testament ethic of loving your enemies and not letting hatred for them consume you characterizes this type of dignity ethic.  A dignified person sacrifices himself for a noble cause or ideals.

I’m sorry if this sounds harsh but nowadays, I’m afraid we are becoming pathetic, narcissistic and weak, and we're using honor and dignity in a cowardly way.  We have chosen to employ the legal system to defend our honor when it isn’t needed.  This is cowardly.  It is a case of “Let’s you and him fight.” We are essentially saying that every single person is a victim at all times and we are teaching helplessness, which again is highly related to mental illness.  How much more fragile and sick of a mindset can we get than perpetual helplessness?  The legal system is there when we need it, but more times than not we don’t.

In order to be mentally strong and to deal with stress, we need to be strong.  We need to have boundaries.  If someone says something mean or inappropriate we should call them out on it. If someone is being a bully, we should stand up to them on behalf of ourselves or others.  If we really are a victim, we need to get help.  But words that people say to you CANNOT hurt you.  Your spirit is intact and untouchable. If you avoid having serious debates and avoid listening to certain teachers you disagree with because you can’t handle their point of view, you are only making yourself weaker intellectually and emotionally because you are avoiding a chance for growth.  Other people have the right to disagree with us, and guess what? They have the right to be mean or nasty.  You can’t control what other people do, only how you respond to it.   

Several brilliant researchers are starting to delve deeply into this misguided perpetual victimhood psychology.  Four come to mind: 1) Dr. Daniel Kahneman who is teaching and writing about our 2 main ways of thinking: Fast (emotional, impulsive, reactive, primitive) and Slow (critical, rational, and analytical).  The fast and slow thinking dichotomy fits well in the unfortunate move towards a victimhood culture because cries of victimhood can be a quick and impulsive reactionary type of response to a supposed affront.  2) Jonathan Haidt, in his work The Righteous Mind, which shows that there can be worldviews on morality that are skewed too exclusively in one dimension and impinge on other moral goods.  This book was very instrumental in me understanding how liberals / progressives think, and as a result I can feel more compassion for their point of view.  It also illustrates how conservatives have a more comprehensive view on morality and what constitutes a good society.  3) Campbell & Manning at the University of Virginia in their work called Microaggression and Moral Cultures have studied this problem in depth and discovered the left-wing mono-culture which exists in academia and which breeds this type of psychological weakness in young people.  And finally, 4) Dennis Prager, a Jewish Intellectual and cultural critic who contends that we have moved from a culture of the search for truth to a culture of respecting individual feelings, with implications reaching all the way to the court of law and how juries decide cases.

Free speech and free thought are the very foundation of a free society.  Very few people nowadays who claim to be victimized or oppressed need to be treated like a victim.  When I think back on what hardships, violence, and cruelty previous generations of Americans experienced, I am embarrassed that this is even an issue.  What we should be teaching people about good healthy living is toughness, grit, setting boundaries, and having honor and dignity, and to be patient and fair with people who we disagree with and say things we don’t like.  That way, when someone really is a victim of truly evil or illegal behavior they will be taken seriously. 

Instead of thinking in terms of helplessness and victimhood, I say: Establish your identity and ask what is best in life to you? What is good?  Are you a loyal person to those you love most?  Are you disciplined?  Are you passionate?  Are you strong?  Are you honest? When you look in the mirror and into your soul what do you see and do you like it?  Are you afraid?  What do you value?  Where do you come from and where are you going?  What are your limitations? When you leave, what will you leave behind?

No one can hurt you when your identity is intact and you know who you are and where you're going.   
Don’t take it from me, just ask Helen Keller, a woman from my home state who was born without vision or sight but who nonetheless became an inspiration to millions:

     “Although the world is full of suffering, it is full also of the overcoming of it.”

     “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the    soul be strengthened, ambition inspired, and success achieved.”

     “Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.”

                                                                                                                                -Helen Keller
Sources:
The Righteous Mind, by Jonathan Haidt
Microaggression and Moral Cultures by Manning and Campbell
We Live in the Age of Feelings by Denis Prager in The State of the American Mind
Antifragile by Nasim Taleb
Thinking Fast & Slow by Dr. Daniel Kahneman
The Culture of Narcissism by Christophe Lasch
 
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Dear Friends,

Movement & Meaning: Managing Stress & Building Mental Strength through Exercise is now available at all major booksellers and tells the surprising and hopeful story of how exercise and physical activity positively impact the mind, body, & spirit. 

It's been called "Lord of the Rings meets 21st Century Manual for Stress Management."

Many times on this writing journey I doubted myself, but I knew after releasing the book that it was well worth the effort when a reader who has struggled with addiction for years hugged me and said "thank you" and my friend whose wife has been battling cancer for several years told me how much the book meant to him during this stressful time. 

Some topics covered:

• Anxiety
• Addiction
• Depression
• ADHD
• Trauma
• Memory Loss
• Motivation / Energy
• Positive Coping
• Stress Traps
• Aging

Click here to purchase the book.

Also, please join us for a book signing celebration and hors- d' oeuvres:

Capital City Country Club Seasons Room
53 West Brookhaven Drive in Brookhaven, Atlanta
6:30 pm on Wednesday, November 18th

If you plan to attend, please RSVP to this email no later than Friday, 11/13.

The book trailer video linked to below was produced by my talented brother and sister - in - law, Craig & Jesi Godwin, specialists in digital media.

The book has gotten excellent reviews so let's keep the conversation going and bring Movement & Meaning into our lives!

All the best, 
Scott Godwin
www.scottgodwin.net