Are You Confident With Your Body?

Are You A Body Confident Woman?
Share your secret with me...

I'm editing my mini-ebook titled 'Secrets of body Confident Woman' and I would love to hear from YOU.

If you know me you know how super passionate I am about helping women learn to love themselves JUST THE WAY THEY ARE!!

This mini e-book is to serve women and help them learn valuable and helpful tools to use on their journey to self acceptance and self love for their minds and their bodies. I am only one woman with my one small view of the world. I'd love to hear from amazing women (like you) so that I can create a super comprehensive and powerful report.

Do have a minute to comment below?
Are you a 'body confident' woman?
What is/are your secret(s) to being so?
What advice would you give to women looking to practice being more confident with their bodies?

I've come up with a few ideas, for example

1. Don't compare yourself to others.
2. Lift other women up.
3. Prepare to evolve (your diet, your workout, your habits) as your life changes.
4. Give up feeling guilty (over a missed workout, a diet 'cheat', etc)
5. Just do the best you can and be ok with that.
6. Fail and fail big, each failure gets you once step closer to success.
7. Give up the idea of perfection, it's a joke.
8. Practice positive self talk
9. What else?...

Please give me your secrets and let me know what you think about the 8 secrets I posted above.

I truly look forward to hearing from you. Thank you for taking the time to help with this project.

I'm A Good Cook and It's Time I Knew It

I'm A Good Cook and It's Time I Knew It

I was not always very talented in the kitchen. I didn't grow up with parents

who cooked. In fact, my mom cooked once a year, at Christmas. She used to say that it took her "Six months to prepare for it and six months to get over it." Hence, once a year.

So I never learned how to cook.

In my 20s I tried a few recipes but wouldn't pay enough attention and would botch them terribly by forgetting ingredients or switching measurements. I recall a recipe for a mushroom sauce that required 1 cup of water and 1 teaspoon of molasses. Yep! I mixed those two up and put in 1 cup of molasses and 1 teaspoon of water. Needless to say, I got take out that night.

So I have maintained this idea that I can not cook.

The truth is that I have become quite a good cook. I made a conscious effort to get better at it and actually started to enjoy cooking. Every meal I make now is edible and rather enjoyable. Some being more delish than others, but all 100% edible.

THREE things helped me to start enjoying my time in the kitchen:

3.) I can control all the ingredients in my food.
I make a lot of traditional foods, spaghetti, curry, stew, but I use healthy oils, organic ingredients and a lot less sodium and fat than a restaurant. I now enjoy my home cooked food MORE than a meal at a restaurant (never would have believed I would EVER say that) and it's a lot healthier. 


2.) I cook in BULK.
I make enough of any dish to last us a few days. This means more healthy and yummy food for the least amount of effort and a lot of savings in my pocket book. Plus, lots of healthy 'fast' food in the fridge just a microwave zap away.

1.) I cook my food with love.
I think about my family while I'm cooking. I think about how the healthy food I am preparing will nourish their growing bodies. I want my children to be as healthy and happy as possible. The food I am making is helping that to come true. I also believe in energy and the power of energy transfer. I transfer my energy and love into the food I cook so that it can be absorbed by my husband and children when they eat it. This makes cooking a lot more lovely.


Because I have still maintained this perception that I am not a good cook I never invite people over to eat, I rarely make food for friends or family. I have thought to myself, "they don't want anything that I cook."

I recognized this untruth in myself recently and have decided to get rid of it. I AM a pretty darn good cook these days. It's time that I admitted this.

My first step to letting the world know that I can cook is to take some of the Turkey & Lentil Soup (see recipe here) that I made to my neighbor. She is going through chemo and could use a healthy, delivered and home cooked meal.

I hope she enjoys it.


What old misconceptions are you holding on to? What ideas USED to define you but no longer do? Can you let them go and appreciate who you are NOW in the present?
I'd love to hear what 'old' thoughts that are no longer true you are holding on to. Please let me know in the comments below.

Why I Am Now An 'Oil Puller' For Life

I Tried Oil Pulling and I Liked It. Why I'm Now An Oil Puller For Life...

I tried oil pulling, after much trepidation (read all about why I decided to give it a go and my first experience with oil pulling HERE). I learned that it didn't suck and decided to do it every day for a whole week to see what happened.

Here's what I experienced...

I pulled organic coconut oil every day for a week. I started out with just 1/2 a teaspoon of oil for 5 minutes and built up each day to a full teaspoon and 20 minutes.

I would pull oil while I was doing household chores because I didn't have time to just stand around in my bathroom for 20 minutes a day.

I started looking forward to pulling oil. It was a great exercise for my mouth, face and neck. The swishing motion was something I didn't do very often before this exercise. It felt invigorating and good to move these muscles. I suffer from jaw clenching when I sleep and I noticed that I was clenching less after a good oil pulling session. I felt like I was releasing tension from those muscles that did the clenching. Less clenching for me meant better sleep and less headaches in the mornings. This was a welcome and surprised side effect of oil pulling for me.

One week isn't long enough to notice if I was improving my oral health in a major way, or making any beneficial changes to my internal organs but I did notice THIS, my teeth have never been whiter. I use a whitening toothpaste, I use the whitening strips, but they hadn't had anywhere near the whitening effect that oil pulling had. I loved it!

I also noticed that my skin was more vibrant. I'm not sure if this was from the oil or the increased blood flow from using all the muscles in my face to swish but I like what I was seeing.

The simple fact of taking time to do this self care act was also beneficial. I felt calmer, more peacful, more grounded and a lot less stressed. Taking a little time each day for me was a huge benefit for me.

Time will tell if I notice any other long term effects of oil pulling, but I can tell you this, I'll be able to find out because I'm now an oil puller. I haven't done it every single day since that first week but I make sure to pull my oil a few times a week and I'm loving the results I'm seeing.

So grab some coconut oil (organic if you can) and start pulling oil.

Let me know in the posts below if you notice any great results too.

Happy swishing my friends.

Why I Decided to Give 'Oil Pulling' a Go...

Oil Pulling - What It Is and Why I Decided To Give It A Go

I had never heard of oil pulling before I started my education to become a Health Coach with the Institute for Integrative Nutrition.

In one of the first course modules it was suggested that we get some coconut oil and start putting globs of it in our mouths and swishing it around for 20 minutes a day. When I first heard this in my lecture I thought "what kind of hippie crap school have I signed up for?" There was no way I was going to put a yucky glob of oil in my mouth to swish around. First of all, I don't have time for that. And, second of all, eeeeew!

But then I read the rest of the lecture and saw the list of benefits associated with oil pulling. These benefits include clearer skin, whiter teeth, improved oral health, decreased inflammation, improved allergies, improved digestion and kidney function and more. This list is, admittedly, impressive. But I still wasn't going to start doing some mambo jambo gross thing that I didn't have time for anyway.

Or, so I thought.

The list of benefits of oil pulling haunted me. I read social media posts from fellow classmates who were starting to do oil pulling and having great experiences doing so. I also was getting deeper into the school curriculum and loving the information they offered. My respect for the school was so great that I knew they weren't a 'hippie crap school' so I had trust that the information they were giving me was legitimate. All of it, even the 'mambo jambo' oil pulling.

It took a few months of stubbornly resisting before I finally caved in and decided to give oil pulling a go. I grabbed my jar of organic coconut oil and a teaspoon from the kitchen and headed to the bathroom. I started small and just put half a teaspoon of oil in my mouth. It was pretty grody at first. The globby, oily consistency in my mouth was odd. But I put my big girl panties on and didn't freak out. I started swishing and the globby oil became a liquid as it heated up to my body temperature.

This first time I only swished for about 5 minutes and then spit it out into the garbage (you don't want to spit it down the drain and have the heated oil solidify in your pipes as it cools). I rinsed my mouth thoroughly, brushed and voila! I had just pulled oil!

I felt cool and alternative. It didn't suck, not one bit. I actually enjoyed the time to myself while I 'pulled' the oil. Standing in my bathroom swishing the oil, moving the muscles in my face and mouth and letting my mind wander was an extremely relaxing experience. I actually enjoyed myself.

I decided to keep this up and pull oil every day for a week.

Each day I used a little more oil and each day I 'pulled' for a slightly longer amount of time until I was oil pulling for the full 20 minutes. I didn't have time to stand in my bathroom just pulling oil for this amount of time so I pulled oil while I folded laundry, or put away the dishes, or watered my plants. I did chores that I would have been doing anyway, but pulled oil while I did them. It was some brilliant multitasking.

I did this every day for a week.

Read about my results and if I continued to pull oil after the week HERE.

What Is A Health Coach? And, What Do They Do?

What Is A Health Coach? And, What Do They Do?

As well as being an Exercise Physiologist and Fitness Expert I am also a Health Coach.
This is my most recent certification. And I LOVE it. :)

Since the term 'Health Coach' is a relatively new career many people do not know exactly what a Health Coach is or does.
So, this blog is to help you learn exactly what it is a Health Coach does and how they can help YOU.

I'm going to borrow the definition of a Health Coach from the IIN website. IIN (Institute for Integrative Nutrition) is where I am receiving my training. They are the world's foremost school for Health Coaching.

What is a Health Coach?

A Health Coach is a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health Coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments. Proper health coach training programs and health coach certification ensure that Health Coaches know how to work with diverse groups of people and equips them with the tools necessary to best fit the needs of their clients.
(from the IIN website http://www.integrativenutrition.com/career/healthcoaching).

In my opinion a Health Coach combines a counselor, a great friend, a personal trainer, a private diary and nutrition expert all into one. The Health Coach isn't there to tell you what to do, or how to do it. The Health Coach is there to coach you to find healthier ways of doing things that fit your life and your world on your terms.

“The primary objectives of health coaching are to educate the patient regarding self health management and to encourage patients in taking a more proactive role in staying healthy.”-Medical Economics, Nov 2010

The Health Coach wants YOU to be the healthiest and happiest YOU that you can be. And health and happiness come in all shapes and forms. Health includes fitness, diet, rest, social life, spirituality, creativity, finances, career, education, joy, and more. ALL of these things are important to the Health Coach.There are 12 areas of your life the Health Coach will challenge you to find greater happiness in. It's not just about eating more veggies and getting on a treadmill.

“Chronic diseases such as obesity, hypertension, and diabetes wreck our quality of life and cost a fortune. In recent years, a new and intriguing concept has emerged in the prevention and treatment of chronic illness: the health coach.” –CBS News, October 2009

I strongly believe that EVERYONE can benefit from a Health Coach. We can all use a little help to increase the happiness in some area of our lives. There is nothing wrong with getting a little assistance to see things through different eyes and reach improvement and change a little faster. Life is short, being happy is important.

Health Coaching is often a 6 month program. I am offering a special introductory phone session for you to experience what Health Coaching is first hand. A 90-minute Introductory Health Coaching session with me for only $65 is available for the month of February. I'd love to show you what Health Coaching could offer YOU and your life. I'd love to be your Health Coach.

If you are interested in experiencing, first hand, what a Health Coach can offer you and your life please contact me to schedule your 90-minute telephone appointment. Session times are limited. 

Getting In Shape SUCKS!!!

GETTING IN SHAPE SUCKS

I did it AGAIN! I let myself get totally out of shape. Granted I have a good excuse, I gave birth, so I'm not being too hard on myself. But, this still sucks!

I did, I got out of shape. And, while getting out of shape is truly super sucky getting back into shape is the suckiest suck of all.

Gone are the days where a 2 hour intense workout session would barely phase me. No more are the times of countless lunges without so much as a hint of burn. Sayonara to those workouts when it was difficult to get my muscles to be sore.

Oh yes, these are long gone.

They have been replaced with their distant cousins named 'Tired,' 'Achey,' 'Sore' and 'Whiney.'

This is HARD! Getting in shape is HARD!!!

TIRED
Adding physical activity into an already full life is exhausting. It takes time to adapt to the added physical demand an exercise routine brings. In the mean time I'm really dang tired. It's important that I stay focused and motivated and only aim for small gains each week so I don't poop myself out.

ACHEY
My body aches. My feet ache, my knees are unhappy, my back is frustrated and my legs want a vacation. Of course none of this has anything to do with the fact that I'm getting older, of course not! I must remember to be kind to my body and allow it to rest enough each day. It's ok to give myself massages, roll my bare feet over a tennis ball, roll my body around on a foam roller, and meditate.

SORE
With every step, every reach, every bend down and every stand up I wince. My muscles are being

begged, coerced and dragged back to activity and they are fighting it every 'rep' of the way. Don't get me wrong, I actually love muscle soreness. It means that I challenged my muscles well and as they repair they are getting stronger. But in this, the beginning stages of getting back in shape EVERYTHING is sore. Every muscle is crying for me to stop and lie back down on the couch. I will not listen. I know better. I know that these muscles are capable of greatness and in time they will cry when I do lie on the couch, idle and still, for they will crave movement and activity. I just have to keep pushing them little by little.

WHINEY

Whining when tired, achey and sore from working out is a right of passage. It's my way of rubbing my new found activity in the face of anyone who will listen . It's just what us fit people do and we love it. REMEMBER THIS: Whining to people about your tired, achey and sore body is an insurance policy. Once you whine you can never give up the fight for fitness for if you do all those annoyed coworkers and friends who listened to you bitch countless times will be there, circling like vultures ready to pounce and gloat in your failure. Don't give them that satisfaction. The only way to win is to reach your goal and maintain it and rub that in their faces too. For that is the sweetest victory of all.


I have said this before, and I hope I mean it this time, I am NEVER getting out of shape again. It's so dang easy to lose and so freakin hard to get back.

But I will push a little more this week than last week and I will not stop challenging my little body to be stronger, faster, fitter and healthier for this is how I will reach my goals. This is how I will build endurance and ability. This is how I will be able to keep up with my kids and play with them for years to come. This is how I will push my body to the place where I know it belongs.

If you are reading this please take solace in the fact that a former Fitness Model and Group Fitness Instructor is clawing her way into shape too. Getting into shape is hard for everyone - it's the attitude that separates those who get there and those who don't. So whine all you want and say hello to Tired, Achey and Sore. But do it with humor and appreciate your able body at every stage. Don't give up. We'll all get there soon enough.



Do you get my emails???? If not you're missing out. I send emails out a few times a month to help you stay focused and motivated to be the best and healthiest you that you can be. I send recipes, articles and other goodies. Go to my website, www.gemmaraynefountain.com to join.

* Need help with your weight loss? Check out my book.
'The Elephant in the Room - How to Overcome Your Psychological Barriers to Weight Loss Success' on Amazon
(https://www.amazon.com/Elephant-Room-Overcome-Psychological-Barriers-ebook/dp/B010JGJN6Q)

Please connect with me on social media, I'd LOVE to hear from you and will answer questions if you send them. 
Facebook - Gemma Rayne Fountain

Twitter - @GemmaRFountain

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Snapchat - gemmarayne
Pinterest - @gemmarayne

Youtube - GemmaRayneFountain
Podcast - COMING SOON!

You can find me online at www.GemmaRayneFountain.com and can shop for products with my product partner, USANA Health Sciences for nutritional products, meal replacement products and paragon free skin care line at
www.GemmaRayneFountain.USANA.com


I am also available for online Integrative Nutrition Health Coaching. Contact me to learn more at GemmaRayneFountain@gmail.com. 

A Tingling Sensation and the Power of Prayer...

I just had the most amazing experience and I wanted to share it, so here I am, blogging about it.

I recently (exactly 3 months ago today to be exact) had my second c-section. Along with beautiful children my c-sections also gave me a pretty gnarly scar.

Every evening I massage my scar hoping to reduce scar tissue and minimize discoloration over time. I use my homemade organic lotion. I massage in a clockwise and a counter clockwise manner. Then I massage up and down. And I massage left to right. This is my little routine.

I massage for a few minutes after a shower and then go about my usual business of brushing my hair, putting on  my pjs, etc.

Tonight, however, was different for me.

Tonight I did something a little different that gave me a very unexpected result that has really affected me.

Tonight, while massaging my lotion into my c-section scar I decided to pray. I massaged with my hands, and while I did I prayed. I thanked my body and God for giving me two beautiful children. I prayed for healing in my body and in that area in particular. I expressed gratitude for the science that can perform that operation so well and so safely.

And that was it.

I finished my massage and started about my usual business.

But then I felt something. Something, in all the hundreds of times, with both surgeries, I had never felt before. My scar started to tingle.

It started small. Just a tiny little tingle. But then it grew and the entire scar, from end to end was radiating a tingling, buzzing, warm sensation that felt nothing short of magical .

It lasted a little shy of 2 minutes and then faded away in the same way it had arrived.

I felt wonderful. I felt strong. I felt amazing peace. It was a beautiful and fantastic experience.

This just goes to show how our energies can affect the body. Who knows if my scar will heal better or faster due to this tingling? All I know is that sending my body love produced the most wonderful physical reaction in my body that I would love to feel all the time.

Send your body love. Give it a try at every chance you get. Who knows what miracles might begin to brew?




Do you get my emails???? If not you're missing out. I send emails out a few times a month to help you stay focused and motivated to be the best and healthiest you that you can be. I send recipes, articles and other goodies. Go to my website, www.gemmaraynefountain.com to join.


Want to share my journey, learn some tips, get workout ideas, and more?

Then subscribe to this blog, friend me on facebook (Gemma Rayne Fountain), definitely join my facebook group 'Nutrition & Lifestyle Coaching for a Healthier YOU.' And feel free to find me on Pinterest, Twitter and Instagram too :)
And check out my website, www.GemmaRayneFountain.com

Want to support this busy mama?
Then buy some goodies from one of my two websites:

USANA Nutritional Products, weight loss program and skin care line
www.GemmaRayneFountain.USANA.com

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

I am also available for online Nutrition and Lifestyle Coaching. Contact me to learn more at GemmaRayneFountain@gmail.com.

Anyone can do a Burpee - 6 Levels of Burpees to Choose From

Anyone Can Do A Burpee
6 Levels of Burpees to Choose From

The groan of dread and despair. The grunt. The eye roll. The whining "Nooooo." And the ultimate exclamation, "I can't do those!!!"

These are the typical responses from clients and class participants when I announce that we will be doing BURPEES.

Burpees, poor, dear burpees, have gotten a nasty wrap in the fitness world. Labeled as the terrible exercise of doom people are scared of these innocent little exercises.

I know why! I've seen those insane YouTube videos of super advanced level burpees on crack. You know the ones - they require that you also possess the ability to fly. These scare me too. But I know something about every single exercise there is in the world... there are modifications to make it work for ANYONE. And the same goes for BURPEES.

WHY BURPEE?
What's so great about a burpee anyhoo?
A burpee works the entire body in a variety of ways. The bending of the knees to lower yourself to the floor and then returning to standing from the floor simulates a squat and works the entire lower body. When the feet are out on the floor behind you and your body is flat it simulates a plank and works the entire core, the chest, shoulders, back, biceps and triceps. The jumps are power moves and work your cardiovascular system and increase strength and explosion in your legs.
So, you see, a burpee is a power packed beast of an exercise. It can get you some serious fitness results and fast. What's there to hate about THAT????

I'm writing today to let you know that the burpee need not be your enemy. You, too, can learn to love the burpee. Here's how..

FIRST
Don't try to do a burpee level that is far beyond your CURRENT fitness level and ability. Be smart! Workout smart and live to workout another day.

SECOND
Always modify exercises so that they work for you. It's YOUR burpee, make it whatever you want it to be. Get creative and have fun with them. There are no burpee police who will give you a citation for not doing it the 'right' way.

THIRD
Quit being a scaredy cat and making burpees evil with the power of your mind. You can totally psych yourself into and out of anything just by making them smaller or bigger in your head. Get your mind right. Practice that CAN DO attitude and do a dang burpee for goodness sake.


Here are a few videos I put together to help YOU find a burpee that works for you.

(If you haven't already, be sure to join the 100 Day 100 Burpee Challenge. You can find all the info on my facebook event page HERE. It's not too late to join. You can just do two days each day until you're caught up, or even just jump in now and start with TODAY. Again - no rules and no Burpee police. Just have fun!)

Burpee KNEE SAFETY video
http://youtu.be/8wPjx0ipoq0

Level 1 - for beginners
http://youtu.be/z9u4C6KQDdY

Level 2 - for beginners
http://youtu.be/gQqJFVkH3vw

Level 3 - for beginners
http://youtu.be/4RvT_984dcY

Level 4 - for the intermediate
http://youtu.be/_qwqJ2huRwM

Level 5 - for the Intermediate/Advanced
http://youtu.be/DpBNWFjoA8E

Level 6 - for the advanced
http://youtu.be/NFR7BHpPiGI



I hope you find these helpful. Please subscribe to my YouTube channel and this blog for more awesomeness in health, fitness, nutrition, inspiration and joy.

Do you get my emails???? If not you're missing out. I send emails out a few times a month to help you stay focused and motivated to be the best and healthiest you that you can be. I send recipes, articles and other goodies. Go to my website, www.gemmaraynefountain.com to join.


Want to share my journey, learn some tips, get workout ideas, and more?

Then subscribe to this blog, friend me on facebook (Gemma Rayne Fountain), definitely join my facebook group 'Nutrition & Lifestyle Coaching for a Healthier YOU.' And feel free to find me on Pinterest, Twitter and Instagram too :)
And check out my website, www.GemmaRayneFountain.com

Want to support this busy mama?
Then buy some goodies from one of my two websites:

USANA Nutritional Products, weight loss program and skin care line
www.GemmaRayneFountain.USANA.com

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

I am also available for online Nutrition and Lifestyle Coaching. Contact me to learn more at GemmaRayneFountain@gmail.com.

6 Reasons I say "MAKE A VISION BOARD!"

6 Reasons I say "MAKE A VISION BOARD!"

To vision board or not to vision board.

THAT is the question.

No matter the topic there are always those in support and those in opposition. And, like all things in this world, that is true of vision boards.

I'm not really sure why one would take a passionate stance against vision boarding. But some have.

If you do a search of Vision Boards you'll see a bunch of articles on why not to make one.
I think this is just plain ridiculousness. It's like writing an article on why NOT to paint a picture, or read a book, or sing a song!


WHAT IS A VISION BOARD??

It's basically just a collage where you put pictures and words together as a visual representation of your goals and dreams that you want to have come true.
It's YOUR creation so you can make it whatever you want it to be. You can use photographs, pictures from magazines, images from the web, words and letters that you cut out, you can write on it, draw on it, paint on it, glue things to it, or anything else that you choose to do to make the board your own creation.
There are no 'wrong' things on YOUR Vision Board.


WHY I LOVE VISION BOARDS

 1.) It helps you focus on your true desires.

2.) You put your goals on paper and put them out into the universe - this creates a totally different energy with your intentions than just thinking about your goals.

3.)It may actually help manifest your dreams and goals.
If you have ever read or watched 'The Secret' (if you haven't be sure to check it out) you understand the Power of Intention. This theory states that putting your thoughts and goals out into the universe creates an energy and the entire universe will conspire to help you reach those goals. I love this theory and I believe it.

4.) Looking at your Vision Board daily can help you to stay focused on what matters and keep you on task to work only on those things that matter and that will help you to reach your goals.

5.) Get friends together to make them - it's a fun, different and pretty cool thing to do with friends.

6.) They're fun to make.

I love making Vision Boards. I have made many. And let me tell you something, it is freakishly bizarre how the things I put onto a vision board actually come to pass.
From finding the love of my life, to having children, to moving back to Florida, to making more money, to owning a home... I dreamed BIG on my Vision Boards this past three years and ALL these things have all come to pass in a short amount of time.

I like to say that 'The Proof Is In The Pudding.' Which means, try it for yourself, if it works for you then it works! It doesn't matter what anyone else says :)

Once you have made your vision board it is important to share it with a supportive soul. Get those dreams out into the universe. Show a friend, share it online, send me a pic - I'd love to shower you with support for YOUR dreams.

Vision Boards are a fun way to creatively express your dreams and goals. If they do help you manifest your dreams into fruition then awesome. But, even if they don't they are fun to do and help you focus on what you really want. 

I'd LOVE to see a picture of YOUR Vision Board. Please share it on my Social Media pages (see links below).

Do you get my emails???? If not you're missing out. I send emails out a few times a month to help you stay focused and motivated to be the best and healthiest you that you can be. I send recipes, articles and other goodies. Go to my website, www.gemmaraynefountain.com to join.


Want to share my journey, learn some tips, get workout ideas, and more?

Then subscribe to this blog, friend me on facebook (Gemma Rayne Fountain), definitely join my facebook group 'Nutrition & Lifestyle Coaching for a Healthier YOU.' And feel free to find me on Pinterest, twitter and Instagram too :)
And check out my website, www.GemmaRayneFountain.com

Want to support this busy mama?
Then buy some goodies from one of my two websites:

USANA Nutritional Products, weight loss program and skin care line
www.GemmaRayneFountain.USANA.com

Younique - toxin free, chemical free and cruelty free make-up
www.YouniqueProducts.com/GemmaRayneFountain/business

I am also available for online Nutrition and Lifestyle Coaching. Contact me to learn more at GemmaRayneFountain@gmail.com.