Live Well for Life Chiropractic

Reasons To Delay Introducing Solid Foods

2012-01-26T11:20:00.001-05:00

WHY WAIT?

Health experts and breastfeeding experts agree that it is best to wait until your baby is around six months old before offering solid foods. There has been a large amount of research on this in the recent past, and most health organizations have updated their recommendations to agree with current research. Unfortunately, many health care providers are not up to date in what they're telling parents, and many, many books are not up to date.

I recommend that all babies be exclusively breastfed (no cereal, juice or any other foods) for at least the first 6 months of life (not the first 4-6 months). Most babies will become developmentally and physiologically ready to eat solids by 6-9 months of age. For some babies, delaying solids longer than six months can be a good thing; for example, some doctors may recommend delaying solids for 12 months if there is a family history of allergies. Don't be in a rush to start solids. Here are some good reasons for waiting.

1. Baby's intestines need to mature. The intestines are the body's filtering system, screening out potentially harmful substances and letting in healthy nutrients. In the early months, this filtering system is immature. Between four and seven months a baby's intestinal lining goes through a developmental growth spurt called closure,meaning the intestinal lining becomes more selective about what to let through. To prevent potentially-allergenic foods from entering the bloodstream, the maturing intestines secrete IgA , a protein immunoglobulin that acts like a protective paint, coating the intestines and preventing the passage of harmful allergens. In the early months, infant IgA production is low (although there is lots of IgA in human milk), and it is easier for potentially-allergenic food molecules to enter the baby's system. Once food molecules are in the blood, the immune system may produce antibodies to that food, creating a food allergy . By six to seven months of age the intestines are more mature and able to filter out more of the offending allergens. This is why it's particularly important to delay solids if there is a family history of food allergy, and especially to delay the introduction of foods to which other family members are allergic. If solids are started before a baby's system is ready to handle them, they are poorly digested and may cause unpleasant reactions (digestive upset, gas, constipation, etc.). Protein digestion is incomplete in infancy. Gastric acid and pepsin are secreted at birth and increase toward adult values over the following 3 to 4 months. The pancreatic enzyme amylase does not reach adequate levels for digestion of starches until around 6 months, and carbohydrate enzymes such as maltase, isomaltase, and sucrase do not reach adult levels until around 7 months. Young infants also have low levels of lipase and bile salts, so fat digestion does not reach adult levels until 6-9 months.

2. Young babies have a tongue-thrust reflex. In the first four months the tongue thrust reflex protects the infant against choking. When any unusual substance is placed on the tongue, it automatically protrudes outward rather than back. Between four and six months this reflex gradually diminishes, giving the glob of cereal a fighting chance of making it from the tongue to the tummy.

3. Baby's swallowing mechanism is immature. Another reason not to rush solids is that the tongue and the swallowing mechanisms may not yet be ready to work together. Give a spoonful of food to an infant less than four months, and she will move it around randomly in her mouth, pushing some of it back into the pharynx where it is swallowed, some of it into the large spaces between the cheeks and gums, and some forward between the lips and out onto her chin. Between four and six months of age, most infants develop the ability to move the food from the front of the mouth to the back instead of letting it wallow around in the mouth and get spit out. Prior to four months of age, a baby's swallowing mechanism is designed to work with sucking, but not with chewing.

4. Baby needs to be able to sit up. In the early months, babies associate feeding with cuddling. Feeding is an intimate interaction, and babies often associate the feeding ritual with falling asleep in arms or at the breast. The change from a soft, warm breast to a cold, hard spoon may not be welcomed with an open mouth. Feeding solid foods is a less intimate and more mechanical way of delivering food. It requires baby to sit up in a highchair – a skill which most babies develop between five and seven months. Holding a breastfed baby in the usual breastfeeding position may not be the best way to start introducing solids, as your baby expects to be breastfed and clicks into a "what's wrong with this picture?" mode of food rejection.

5. Young infants are not equipped to chew. Teeth seldom appear until six or seven months, giving further evidence that the young infant is designed to suck rather than to chew. In the pre-teething stage, between four and six months, babies tend to drool, and the drool that you are always wiping off baby's face is rich in enzymes, which will help digest the solid foods that are soon to come.

6. Older babies like to imitate caregivers. Around six months of age, babies like to imitate what they see. They see you spear a veggie and enjoy chewing it. They want to grab a fork and do likewise.

7. Delaying solids gives baby greater protection from illness.
Although babies continue to receive many immunities from breastmilk for as long as they nurse, the greatest immunity occurs while a baby is exclusively breastfed. Breastmilk contains 50+ known immune factors, and probably many more that are still unknown. One study has shown that babies who were exclusively breastfed for 4+ months had 40% fewer ear infections than breastfed babies whose diets were supplemented with other foods. The probability of respiratory illness occurring at any time during childhood is significantly reduced if the child is fed exclusively breast milk for at least 15 weeks and no solid foods are introduced during this time.

8. Delaying solids decreases the risk of food allergies.
It is well documented that prolonged exclusive breastfeeding results in a lower incidence of food allergies. From birth until somewhere between four and six months of age, babies possess what is often referred to as an "open gut." This means that the spaces between the cells of the small intestines will readily allow intact macromolecules, including whole proteins and pathogens, to pass directly into the bloodstream.This is great for your breastfed baby as it allows beneficial antibodies in breastmilk to pass more directly into baby's bloodstream, but it also means that large proteins from other foods (which may predispose baby to allergies) and disease-causing pathogens can pass right through, too. During baby's first 4-6 months, while the gut is still "open," antibodies (sIgA) from breastmilk coat baby's digestive tract and provide passive immunity, reducing the likelihood of illness and allergic reactions before gut closure occurs. Baby starts producing these antibodies on his own at around 6 months, and gut closure should have occurred by this time also.

9. Delaying solids helps to protect baby from iron-deficiency anemia.
The introduction of iron supplements and iron-fortified foods, particularly during the first six months, reduces the efficiency of baby's iron absorption. Healthy, full-term infants who are breastfed exclusively for periods of 6-9 months have been shown to maintain normal hemoglobin values and normal iron stores. In one study (Pisacane, 1995), the researchers concluded that babies who were exclusively breastfed for 7 months (and were not give iron supplements or iron-fortified cereals) had significantly higher hemoglobin levels at one year than breastfed babies who received solid foods earlier than seven months. The researchers found no cases of anemia within the first year in babies breastfed exclusively for seven months and concluded that breastfeeding exclusively for seven months reduces the risk of anemia.

10. Delaying solids helps mom to maintain her milk supply.
Studies have shown that for a young baby solids replace milk in a baby's diet - they do not add to baby's total intake. The more solids that baby eats, the less milk he takes from mom, and less milk taken from mom means less milk production. Babies who eat lots of solids or who start solids early tend to wean prematurely.

11. Delaying solids helps to space babies.
Breastfeeding is most effective in preventing pregnancy when your baby is exclusively breastfed and all of his nutritional and sucking needs are satisfied at the breast.

References:
World Health Organization
William Sears, MD
kellymom breastfeeding & parenting

An Expectant Mother's Guide to Chiropractic

2012-01-25T11:11:00.000-05:00

There are the millions of different hormonal changes and chemical reactions occurring in both mother and her developing baby. These hormonal changes are all controlled and coordinated through the nervous system. Now more than ever, during pregnancy you need a nervous system that responds immediately and accurately to changing requirements in all parts of your body, and therefore you need a healthy spine! A healthier pregnancy means an easier labour and delivery, and a better transition for the baby into this life.

Chiropractic care prior to conception:
1. Promotes a more regular menstrual cycle and optimal uterine function.
2. It prepares the body to be strong, supple, and as balanced as possible to carry the pregnancy.
3. Restoring proper nerve supply to reproductive organs has helped many couples who thought they were infertile.

A person’s spine is made of 24 moveable bones called vertebrae, plus the sacrum (tailbone), pelvis, and skull. From the brain, nerve impulses travel down the spinal cord, out into nerves, and exit between the vertebrae. When the vertebrae become unable to move properly a condition called vertebral subluxation complex irritates and interferes with the nerves. The message from the brain is slowed down and the life-energy carried by the nerve is unable to reach the organs and tissues at full potential. A doctor of chiropractic adjusts the spine, skull and pelvis through gentle techniques, allowing the full nerve energy to reach the tissues it serves.

As you gain weight during your pregnancy, especially in the abdomen, this exerts a downward, forward pull on the lower spine. Additionally, as labour approaches, your body secretes a hormone called relaxin, which loosens ligaments. This may exaggerate the effects of an existing spinal or pelvis problem. Additionally, your increasing breast size in preparation for lactation can create upper back subluxations.

According to recent studies, chiropractic care may result in easier pregnancy including:
1. increased comfort during the third trimester and delivery and reduced need for analgesics (pain medication).
2. The sacroiliac joints of the pelvis function better. As a result, there is significantly less likelihood of back labour (contractions and sharp pain felt in the lower back during labour).
3. Chiropractic care has helped new mothers become more comfortable breastfeeding (posture-wise) as well as to produce more milk.
4. Chiropractic care has been shown to reduce the likelihood of postpartum depression.

Body position during delivery is critical. The semi-recumbent position that places the labouring woman on her back onto the apex of the sacrum closes off the vital space needed for the baby to get through the pelvic outlet. This delivery position is the main reason why so many births are traumatic, labour is stalled, the mom becomes fatigued and overwhelmed by pain, so the utilization of epidurals, forceps, episiotomies, vacuum extraction, and caesarean increases. This is why squatting is the preferred position—gravity works to help and the pelvic outlet can open to a greater degree. Squatting during delivery results in decreased use of forceps and a shorter second stage of labour than the semi-recumbent position! Moreover, research has shown that coached pushing in the second stage of labour does not improve the short-term outcome for mothers or babies, except when the baby needs to be keep “baby blues” at bay, regain their energy and lose the weight they gained during pregnancy.

For more information on Chiropractic care and how you can benefit, visit www.livewellforlife.com

References:
www.icpa4kids.org
Stacey Rosenberg, DC

Magic Number = 10

2010-10-15T10:35:00.007-04:00

Are you finding it difficult, often times impossible, to lose weight? If you could lose at least 10 pounds by the end of the year, would that interest you?! Your in luck, I am about to share with you a simple strategy that will help you lose up to 10 pounds before the year 2011 hits!

The average recommended calorie consumption per day is 1800 for women and 2000 for men. Much of our society consumes close to 3000 calories a day! With all the fast food chains and a busy lifestyle making it difficult to spend the time to make a healthy meal its no wonder how weight loss has become a huge money maker for companies. But no matter what level of health or weight you are at currently, I am going to share with you any easy way to lose weight!

The math is simple, in order to lose a pound of fat you must burn at least 3500 calories. If you were to burn 500 calories everyday day that would equate to 3500 calories per 7 day week, thus equaling 1 pound. Let's say you have a hectic lifestyle (i.e. work, kids, etc.) and you find it difficult to devote enough time and energy to burning 500 calories a day. Why don't we make it simple and split the 500 calories in the following manner: 250 from diet and 250 from physical activity.

I bet you are wondering "Do I have to consume only 250 calories a day?!", and the answer is "No, silly!". What I mean is let's go ahead and reduce your calorie intake a day by 250 calories. Now, here is a simple tip in achieving this: eliminate empty calories (i.e. soda, caramel macchiatos, mochas, etc.). Another tip is read the food label of what you are eating. If it equals 250 calories or more attempt to eliminate it from your daily consumption.

This leaves only 250 calories left to burn with physical activity. Now that seems more appealing and achievable! This can easily be done by simply walking 1 hour a day. How easy is that!

I hope this has been informative and has offered that little something that you have been missing in your quest to still lose that weight from last year's holiday season! If you have any more questions on ideas and/or ways to accomplish 500 calories less a day, do not hesitate to contact either Dr. Nicole or myself (Dr. Hugo) at info@livewellforlife.net or at (904) 425-8070.

Yours in health and abundance,

Dr. Hugo Orozco

Is your pillow placement correct?

2010-09-20T17:14:00.006-04:00

We have been receiving a lot of questions in our practice as what the proper sleeping position is and what is the correct way of achieving this. For those finding it difficult to re-train their bodies into new sleeping patterns the following are ways you can achieve the most proper sleeping position that is most beneficial to spinal health.

First off, the human spine is meant to have 3 "c-shaped" curves as the following image demonstrates:

From the side, the spine resembles an "S" (which is comprised of the 3 "C" shapes mentioned previously) with the lordotic cervical curve being the first from the top followed by the kyphotic thoracic and lordotic lumbar curves (from the top down). When in proper alignment the spine provides movement as well as protection to the delicate nervous system within the vertebral canal.

Now, there are 3 positions that we typically sleep in: our backs, stomach, or sides. Although lying on our back and sides puts the least amount of strain on our spine, some of us find it difficult to break the habit of sleeping face-down or on our stomachs. If you find yourself within this category (which, again it is not recommended due the extension placed on the lumbar spine) the following demonstrates proper pillow placement:

Again, we do not recommend this position because you are most likely turning your head to one side. By keeping your head in a rotational position for at least 6 hours is detrimental to the curvature in the neck and in essence your health.

For those of us who sleep on our backs you would want to place a cervical pillow behind your neck and a regular pillow under your legs for proper support of your lumbar spine:

For those of us who sleep on our sides use a cervical pillow to support our necks and place a pillow between our legs, again for maintaining proper curvature and stabilization to our lumbar spines:

We hope this has been informative. For any additional information about how to get the most out of your sleep call us at (904) 425-8070 or email us at info@livewellforlife.net.

Sick or just expressing health? You be the judge.

2009-09-01T14:39:00.001-04:00

This past weekend I was inspired to write a blog on the "expression of health". It is a concept that we as Chiropractors try to instill in our patients/practice members daily. It is a concept that some find to be challenging when it comes to what they have traditionally been taught as "health" by the "sick-care" system of this country. A concept that when viewed from an open-minded perspective makes perfect sense.

My inspiration began when I flew from Jacksonville to Philadelphia for a close friends' wedding. While on the plane I decided for once to not have my headphones in and just take in through my senses the environment I was in. It amazed me to see how many people were "expressing health". There was sneezing, coughing, throat clearing, etc. from left, right, front, and back! This was just the beginning of my exposure to what most would view as excessive exposure to "sickness".

I was picked up by some fellow colleagues from the Philadelphia airport and we took a roadtrip to Cape Cod where the wedding was held. The trip took around 8 hours. While on the road we began noticing that one of our Chiropractor friends was beginning to "express health" with what seemed like the "flu". The rest of us continued to be exposed to this for the duration of the weekend, including the 8 hour trip back to Philadelphia. It was enough exposure to get someone "sick" but why were none of us beginning to get "sick"? The answer is simple. We were interference free, furthermore, our nervous systems were functioning optimally which in turn allowed our immune systems to function optimally.

In a situation like this it is common for people, when they begin to "express their health" as nature intended, to suppress their "symptoms" with chemical poison. Imagine this concept, we go camping and are in need of drinking water, what do we do? We go down to the nearest stream and collect some water. We then boil the water to kill the bacteria that may have been in that water. Wouldn't it be an amazing concept if the human body were to do the same when a foreign substance (ie. bacteria/virus) were in our system? Oh wait...it does carry out this natural process. But traditionally we try to suppress this by taking medicine to bring that fever down. The human frame is an amazing thing embedded with processes that were intended for survival, processes that need no help just no interference.

According to Dorland's Medical Dictionary, Health is defined as: "a relative state in which one is able to function well physically, mentally, socially, and spiritually in order to express the full range of one's unique potentialities within the environment in which one is living. Current views of health and illness recognize health as more than the absence of disease. Realizing that humans are dynamic beings whose state of health can change from day to day or even from hour to hour, most authorities feel it is better to think of each person as being on a graduated scale or continuum ranging from obvious dire illness through the absence of evident disease to a state of optimal functioning in every aspect of one's life."

To add to Dorland's definition, it is a scientific fact that the nervous system controls every cell, tissue, organ, and system in the human body. The "expression of health" is a natural process that was embedded by a higher being to protect us from harm. It should not be viewed as "sickness" but rather an "expression of health" that is telling us that something is interfering with the nervous systems communication between the brain and body and vice versa.

Let's face it, every day you and I face physical, chemical and emotional stresses. The quality of our lives is based on how well we adapt, overcome and rise above them. I propose that we go through, rather than around. That we use natural, rather than artifical. That we revitalize, rather than numb. That we release, rather than control. That is what Chiropractic is about, allowing what nature intended rather than interfering.

Are you quenching your body's thirst?!

2009-07-31T13:45:00.000-04:00

It seems as though there is a significant amount of advertisement for sodas, power drinks, etc. It's no wonder why we as a country tend to lean towards these beverages that do not benefit our health one bit. The importance of water has lost it's luster throughout the years.

The human body is made up of anywhere between 55-75% of water and needs to be constantly replenished. It may not be known but your body is constantly losing water through normal biological processes. For instance, your lungs expel between two and four cups of water each day through normal breathing, more-so on a chilly day. If you make half a dozen trips to the bathroom during the day, you are urinating out six cups of water. During normal perspiration we lose around two cups of water and that number increases with exercise.

Some of the major complications associated with dehydration include:

fatigue
a decrease in critical thinking
headaches
back pain
muscle spasm
dizziness
constipation

These are only the tip of the iceberg when it comes to the ailments of dehydration. Drinking plenty of water is crucial to avoiding any of the preceding conditions. The benefits of drinking plenty of water are vast. They include but are not limited to the following:

decreases likelihood of kidney stones
aids in the lubrication of joints
prevents constipation
enhances fat loss
helps "flush" away metabolic waste products
aids in appetite suppression
hydrates skin (makes you look younger)
increases your energy

This is just a minute list of how water benefits the human frame above down inside out. The recommended intake of water is 8 eight ounce glasses a water a day. That is a great a starting point if you are intending on increasing your water intake. Those who exercise frequently need more hydration and should drink twelve glasses.

If you are not use to drinking the recommended amount of water a day, try substituting one of your normal drinks with a glass of water. Do this on a daily basis and work up to the recommended amount.

Are you quenching your body's thirst?!

Kids's Special Offer! Who is your Family's Chiropractor?

2009-07-16T15:35:00.000-04:00

Chiropractic care for children offers your family a solid foundation for wellness. Throughout pregnancy, birth, and childhood, the chiropractic lifestyle offers choices and benefits for your family's greater health and well-being. Good posture and spinal alignment, a healthy functioning Nervous System, proper nutrition, and physical fitness are all components of great health.

Throughout the rest of the month of July, Live Well for Life is offering the young members of your family the ability to experience a complimentary gift of health. Our mission is to touch as many lives as we can; to allow all people to have the ability to live a well balanced, healthy lifestyle. Prevention does not happen in a day; rather prevention is a commitment to your health everyday. Good healthy habits can start as early as childbirth.

Live Well for Life is offering complimentary Initial Evaluations for all children under the age of 18. This offer includes a complimentary scoliosis and postural assessment as well as a nutritional evaluation and nervous system evaluation.

Call our office today and give your child the gift of health! (904) 425-8070

Prevention is the Chiropractic lifestyle. Get on board and live it!

2009-06-11T17:09:00.000-04:00

I was reading an article in a health magazine that talked about "steps for a healthy lifestyle." They mentioned different things that you can do while in your 20's, then in your 30's, then different things to do in your 40's, and in your 50's. The article stated that your immune system starts to slow down in your 40's and risk of disease increases in your 50's. Why is that? An even better question to ask is, do you believe that age and disease should be synonymous?

I have heard so many people come to me and say, well I am in my 50's of course I have high blood pressure. An even better one is, "I can not understand why I do not have high cholesterol. I'm in my 60's, I should have high cholesterol." Why do we as a society accept disease, pain, and other ailments as a normal aging process?

Our Creator has given us all the power of health within our own bodies enabling your body to heal itself. It is not normal or healthy to have chronic pain or even the occasional cold or headache. A person can be unhealthy without any symptoms whatsoever. For example, 35% of all heart attacks happen without any prior symptoms or warning signs. Were those 35% healthy the day before their heart attack?

Germs are not necessarily the enemy. Think about it. Bacteria and Virus' have been around much longer than we have. We are constantly in contact. If it were 100% true that bacteria and virus's cause disease, then we would all be sick all of the time. Therefore, is it the germ, or is it our bodies ability to fight and attack that germ? If our nervous system functions at 100%, then the rest of our body functions at 100%. That includes the immune system's ability to fight for your health.

There are so many ways that we can get healthy, remain healthy, boost our immune systems, and prevent disease. The first step is to start taking responsibility for your own health. Your body was designed to know exactly what it needs. Listen to it! It does not matter if you are in your 20's or in your 80's. It is never too late to live a preventative lifestyle. Whatever your age may be, start moving! Exercise is one of the greatest ways to improve your health. Start eating fresh fruits and vegetables daily. Begin daily meditation, affirmations, or whatever it is that helps you De-stress, manage and organize your mind. Lastly, find balance within your nervous system through chiropractic adjustments to ensure 100% function of your entire body from today throughout the rest of your life. This is the preventative lifestyle. Get your family on board and live it!

Prevention is a lifelong commitment to you. You are worth it!

Recharge Your Immune System To Fight Off The Flu

2009-05-13T12:27:00.000-04:00

Now that swine flu is the headline in the news, here are a few things you could do to help protect yourself from contracting these types of viruses.

Eat lots of fresh organic fruits and vegetables. Don’t over cook them - steaming is a good option to help keep many of the nutrients and important enzymes in tact. Good choices include dark berries especially blueberries, tomatoes, red peppers, most dark green leafy vegetables, asparagus, acorn squash, broccoli, and other similar related natural immune-boosting foods. Your body also needs healthy oils such as grape seed oil, coconut oil, olive oil and flaxseed oil which all have many benefits, and don’t forget to add at least 1,000 mg omega 3 fish oil daily to your diet.

A very important vitamin is D. Don't be a cave dweller, get outside for a natural dose from the sun. With minimal exposure, as little as a 15 minute dose without sunscreen and when the sun is not at its peak, is all it would take to do the trick. If you are nocturnal, you could add a vitamin D supplement to your diet, and D3 is a great choice.

Other supplements and foods that have been known to help increse immune function are vitamin E, garlic, onions, olive leaf extract, acai berry, and 100% pomegranate or cranberry juice (not sweetened with high fructose corn syrup). Try to avoid foods that tax your immune system such as dairy, soy, wheat, white flour and sugar, and absolutely no artificial sweeteners.

Sleep is important. Your body needs 7 to 8 hours of restful sleep every night to keep your system working to its maximum potential. Try to avoid using sleeping aids.

Lastly, don't forget to have your chiropractic adjustments regularly as a properly functioning body will also aid in boosting nervous system function to improve your immune system, and overall good health.

Spa Day Detox

2009-04-28T19:51:00.000-04:00

Treat yourself and someone you love to a Spa Day Detox Hosted by Michele Kehnert and Arbonne International.

Toxins accumulate in our bodies from the food we eat and the polluted air we breathe in. When the waste products in our body reach an excessive level, they can cause fatigue, restlessness or other health problems.

Have you been feeling tired or lethargic lately even without any change in sleeping pattern, work schedule, lifestyle or diet. Detoxification is a vital component to natural health because toxic overload is behind so many chronic modern illnesses.

This event will take place on Tuesday, May 5, 2009 from 11:30am to 1:00pm or take advantage of the session on Thursday, May 7, 2009 from 6:30pm-8:00pm.

There is no charge for this event.
Light healthy snacks and beverages will be provided.

Space is limited, so please call to make your reservation.

This FREE EVENT will take place at:

Live Well For Life
Chiropractic Wellness & Personal Fitness Training
4495 Baymeadows Rd., Suite 9
Jacksonville, FL 32217
(904) 425-8070

It’s Your Life – Live it Well

2009-04-28T19:37:00.000-04:00

Chiropractic Physician and Certified Personal Trainer Dr. Nicki Anzalone will be conducting FREE wellness classes. Her classes are being held at the Live Well For Life office located at 4495-9 Baymeadows Road, Jacksonville, FL, 32217.

Classes start promptly at 7:00 pm and some of the topics that will be discussed are:

The Power of Your Thoughts
Importance of Vitamin D
High Blood Pressure
The Drugging of Our Children
Increase Your Flexibility
Childhood Obesity
Core Strength and Balance - Vital to Aging
Hydration and Proper Nutrition
and MORE!

Please join us for any or all of these informative sessions.
Healthy snacks and beverages will be provided.

If interesed in attending these FREE wellness classes, please call our office: (904) 425-8070

Live Well Fit-Camp Training Series

2009-04-28T19:25:00.000-04:00

Look and feel your BEST!

Transform your body and mind, become your best YOU!

Experience a one hour training session with Dr. Nicki Anzalone
Chiropractic Physician and Certified Personal Trainer, where ALL fitness levels are welcome.

The cost is as LOW as $15 per session (group sesssion), and if you pay for your sessions in advance, you will receive an additional discount. Dr. Anzalone also does one-on-one personal training and personal wellness coaching. To reserve your spot in one of her classes, or for more information call (904) 425-8070.

Remember to bring plenty of water, a towel, proper footwear, and a POSITIVE ATTITUDE!