Sleep And Proper Nutrition Are Essential For Final Exam Success

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This article was submitted by the Baylor College of Medicine, please leave your comments below…..

sleepBefore the summer fun can begin, many students need to make it through the dreaded final exam period. According to experts at Baylor College of Medicine, putting the books and notes to the side for proper sleep and nutrition can be just as important as studying.

Studies have shown that sleep affects memory and learning and that a lack of sleep has a negative impact on things associated with learning, such as school performance in children. For teens and adolescents who persistently study late into the night and pull all-nighters to cram for an exam, it may be better to put the books down and hit the sack for a few hours to cement the knowledge into their brain, according to Dr. Philip Alapat, assistant professor of pulmonary, critical care and sleep medicine and program director of the Baylor College of Medicine Sleep Medicine Fellowship.

So how much sleep, on average, should you be getting? The National Sleep Foundation released these recommendations in 2015:

Newborn (0-3 months): 14-17 hours

Infant (4-11 months): 12-15 hours

Toddler (1-2 years): 11-14 hours

Preschooler (3-5 years): 10-13 hours

School-aged child (6-13 years): 9-11 hours

Teen (14-17 years): 8 -10 hours

Young adult (18-25 years): 7-9 hours

Adult (26-64 years): 7-9 hours

Older adult (65+ years): 7-8 hours

Your diet also may be important for optimal academic performance.

“Your brain needs high-quality food,” said Roberta Anding, a registered dietitian with Baylor.

Make sure to have a source of protein with each meal as proteins help the timely release of carbohydrates in the body. Breakfasts should include a quality carbohydrate such as oatmeal or shredded wheat, combined with a protein such as eggs, yogurt or Canadian bacon. Another breakfast combination could include scrambled eggs, oatmeal and half of a grapefruit.

“Don’t forget that you need carbohydrates to fuel your brain, so don’t skip breakfast,” she said.

Anding suggests avoiding sugary snacks before exams – sugar on an empty stomach can cause a rapid rise and fall in blood sugar and make focus and concentration more difficult.

Also be sure to hydrate.

“We often lose our cue to drink when it’s cool outside, but making sure you are hydrated with water can improve your sense of well-being,” said Anding.

Tips For Success When Seniors Live Alone

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This article is courtesy of PRWeb and the Harvard Health Publications, please share your comments below…..

seniorcoupleexercisesmallSeniors who live alone face many risks, such as isolation, depression, and a lack of help in emergencies. Despite the many tools to help reduce those risks, some older adults don’t take advantage of them. “The misconception is that any acceptance of help is somehow the beginning of a slippery slope into dependence and losing control of one’s life,” says Barbara Moscowitz, a geriatric social worker at Harvard-affiliated Massachusetts General Hospital. But utilizing tools and services to remain independent enhances the ability to live alone, reports the February 2016 Harvard Health Letter.

One of the most important tools is a safety alert button, a waterproof device that alerts 911 with a single touch. “This device must stay on the body 24 hours a day,” says Moscowitz. “It won’t do any good on a nightstand if the person has fallen in the shower.” Prices range from $25 to $50 per month, depending on the system.

Moscowitz also recommends an emergency supply kit for electricity outages or times when older adults can’t get to the store. The kit should include three days’ worth of supplies, such as food and water. And to avoid running out of medications, it’s best to refill prescriptions when there’s a one-week supply remaining.

Convenience services are also a must for older adults who live alone, such as ride services; pharmacies, restaurants, and grocery stores that deliver; and errand services. And if the activities of daily living — such as bathing, dressing, taking medication, and cooking — become too difficult, private-duty care can keep seniors independent and at home longer, and help them avoid moving to a retirement home. These services can be expensive, but moving to assisted living can also be costly.

Read the full-length article: “Steps to stay independent when you live alone”

Also in the February 2016 issue of the Harvard Health Letter:

* Why more doctors are prescribing mindfulness

* Easy exercise breaks for “keyboard athletes”

* The health benefits of intimacy in the older years

The Harvard Health Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at or by calling 877-649-9457 (toll-free).

Beat Stress, Increase Success!

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By Dr. Rubina Tahir

6 Stress Management Techniques You Should Utilize Each Day.

stressedwomanStress can be productive, keeping you on schedule to accomplish your daily tasks. Or it can be hair pulling forcing you to operate with a lack of energy. No matter the scenario or emotion you feel, the same cellular response is turned ON inside the body. It is called The Fight or Flight response. Here is how it works:

If a hunter encounters a bear, there are two likely outcomes. Either get safely away from the bear, or become dinner. Either way the stress response that was turned ON is shut OFF. In current times, life presents itself with different stressors that don’t operate like a light switch. We leave our stress response on cruise control, and the longer it’s activated; the harder it is to shut off. Instead of leveling off once the crisis has passed, your stress hormones, heart rate, and blood pressure remain elevated. Symptoms of a prolonged stress response include: high blood pressure, headaches, stomach upset, muscle pain, fatigue, chest pain, difficulty sleeping, weight gain, decreased athletic performance, increased oxygen demand on body, decreased productivity in business, diabetes, and arthritis. Current research indicates that between 70% and 80% of all health-related problems are either precipitated or aggravated by emotional stress.

Here is how to turn OFF stress and turn ON success day to day:

1. Deep Breathing: This is a highly effective way to calm the body and the mind. This best part is you can do this exercise anywhere. Start with 10 repetitions of a deep breathe in and exhale out the stress.

2. Physical burst of activity. Simply do 25-50 jumping jacks and repeat 3 times. You will notice an instant change in your mindset. When you exercise, your brain releases endorphins, adrenaline, serotonin and dopamine which are the feel good chemicals

3. Drink water: Stress can cause dehydration, and dehydration can cause stress. It’s a vicious cycle. Beat stress by hydrating your body throughout the day.

4. Power foods should be utilized daily to control stress responses in the body. Here are a few examples to stock up on:

Brazil nuts
Excellent source of selenium, a mood-boosting mineral that can keep you from feeling anxious or depressed.

Rich in protein which increases energy levels, and improves concentration. Tofu contains an amino acid called tyrosine, which boosts brain chemicals that elevate mood.

An excellent source of zinc, which helps you feel more awake and energetic by regulating your metabolism and blood sugar levels.

70 percent cocoa contains magnesium, which wards off high blood pressure and acts like a natural antidepressant.

5. 60 second time management. Time yourself and make a to-do list each day. This helps with control and consistency. Even if you do not check off your entire list, it helps paint a more realistic picture of your goals vs. feeling panicked.

happyteens6. Laughter Therapy! WHY? It instantly reduces the levels of stress hormones in the body such as adrenaline and cortisol. This powerhouse stress buster also increases the level of Natural Killer T cells which is the body’s first line of defense against disease. So set a timer for 2 minutes and laugh away your stress!

Practice makes perfect, so try these easy tips to keep your mind and body balanced! With balance there comes an increase in productivity and you are less likely to be susceptible to common stressors.

Rubina Tahir has a Doctorate in Chiropractic, is an Author, and professional speaker. She writes about health and lifestyle topics to inspire others to fulfill their health and wellness goals.

The Success Of New Gene Therapy For Heart Patients

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What is your opinion about this article from PRWeb written by Bel Marra Health?

heartBel Marra Health, who offers high-quality, specially formulated vitamins and nutritional supplements, has reported on new research that has shown the success of the first ever biological pacemaker that could put an end to invasive surgeries.

Bel Marra Health, who offers high-quality, specially formulated vitamins and nutritional supplements, has reported on new research that has shown the success of the first ever biological pacemaker that could put an end to invasive surgeries.

As Bel Marra Health reports in its article, (, the study was conducted by Los Angeles’ Cedars-Sinai Heart Institute and published in Science Translational Medicine in July. For this study, 12 pigs with heart block – a condition where the electrical signal is slowed or disrupted as it moves through the heart – were injected with either the single gene, called TBX18, to reprogram cells, or a fluorescent green protein acting as a placebo.

The patch of peppercorn-sized cells acted as a pacemaker for a two-week period, performing the function of a conventional one. During this same period, cardiologists looked at the average heart rate of the pigs in the morning when they ate and at night when they slept.

They found that the gene therapy was fast-acting, reprogramming enough muscle cells to effectively regulate heart rate within 24 to 48 hours. After eight days of testing, the average heart rate was much higher in the pigs that received the therapy than ones that did not.

This “biological pacemaker,” as it’s been dubbed by researchers, could be useful for certain patients, such as those who develop infections from electronic pacemakers and need to have the devices temporarily removed, or fetuses with life-threatening heart disorders who cannot have an electronic pacemaker implanted.

Spokesperson for Bel Marra Health, Dr. Victor Marchione, says, “Since the early 1960s, pacemakers have been widely available, and they’ve constantly improved, becoming more safe and sophisticated.”

Conventional pacemakers are electronic, implanted into the chest to control an abnormal heartbeat. Electronic pacemakers restore regular function to slowing and arrhythmic hearts by using electricity to stimulate heartbeats. That’s a function usually performed by a cluster of thousands of cardiac cells that tell the heart to pump at a regular rate.

These mechanisms are lifesaving for many people with abnormal or slow heart rhythms. But they require an invasive surgery to be installed. So scientists have been waiting for the day when an implant is no longer needed by patients.

Of course, the applications of this new research are still a long way off. And the benefits of a pacemaker usually outweigh the risks. Still, pig hearts are similar to human hearts in their size and the way they work, so there’s good reason to think that the new findings could translate to humans.

(SOURCE: Y.-F. Hu, et al., Biological pacemaker created by minimally invasive somatic reprogramming in pigs with complete heart block. Science Translational Medicine, 2014; 6 (245): 245ra94 doi: 10.1126/scitranslmed.3008681)

Bel Marra Health is the maker of Heart Rescue a high-quality nutritional supplement to help support and maintain heart health. All ingredients are backed with scientific evidence. Every product is tested for safety, quality and purity at every stage of the manufacturing process.

Furthermore, Bel Marra Health products are produced only in Health Canada approved facilities, going the extra mile to ensure that our health-conscious customers are getting top-quality products. For more information on Bel Marra Health visit or call 1-866-531-0466.

– Courtesy of PRWeb

Girls, Success Does Not Depend Upon Twerking

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By Mary Jo Rapini, MEd, LPC

womanskinMiley Cyrus had us all talking after the MTV-VMA Awards, but the talk wasn’t positive. A woman who had grown up influencing girls with Hannah Montana and Disney doesn’t naturally choose twerking unless she has run out of artistic options or is rebelling against the crowd that helped make her a childhood legend. I am over the story of Miley, but unfortunately moms, girls and young women are not. Young people feel as though Miley was like them, and if Miley is desperate for fame, what will they resort to? Things such as selfies in inappropriate places, body parts texted to boyfriends, and other risky behavior further damages young women’s self-esteem, self-respect, and body image.

We talk frequently about the bad things happening to women and young girls, but focusing on the things that set successful women apart from those sinking into desperation should be studied as well. In fact, there are so many qualities that successful women exhibit in that sets them apart, I decided to remind parents and girls once again. If you can adapt these qualities and practice them each day, you will have the confidence to handle the success you earn. The key to being a successful woman is not dependent on your looks or your body, but rather how you feel about yourself, and strong beliefs in your abilities.

Here are a few general suggestions

* Find a few things you are interested in and explore them.

* Be willing to take risks, but prepare for possible consequences.

stretch* Take good care of your body with exercise and diet. Girls and women who are successful take time to schedule their own self care.

* Educate yourself and have a career goal and dream.

* Women and girls who succeed have parents who are on their team of success.

* Befriend women of all ages, careers and ethnicities.

* Choose wisely before you begin dating someone.

* Get a job, if not a paid one, then volunteer for an organization you are passionate about.

* Try to shadow someone in a career of interest. This will help you explore dimensions of the career you may not have thought about.

* Focus on what you want, instead of how you look compared to your friends. Your looks (although they seem important now) aren’t as important to your ultimate happiness and success as is your drive to be successful.

Telling your daughters what not to do will not be as helpful as suggesting things they can do. Embracing these suggestions, and practicing them with your child, will put you in a position to be their number one mentor and on their team for success. Girls have to believe in themselves, and that is a lot easier to do when their parents believe in them too.

– Mary Jo Rapini, MEd, LPC, is a licensed psychotherapist and co-author with Janine J. Sherman, of Start Talking: A Girl’s Guide for You and Your Mom About Health, Sex or Whatever. Read more about the book at and more about Rapini at

Traits Of Success

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By Diane Lang

keysuccesssmallSuccess is definitely a term that could have many meanings. According to Success is the favorable or prosperous termination of attempts or endeavors; the accomplishment of one’s goals.

I agree with this definition. But what makes defining success tough is that everyone’s goals and endeavors are different.

I have interviewed many people and have seen success be defined by:

– Being the best parent they could be.

– Being wealthy and/or powerful at one’s job.

– Finishing a college degree, post-secondary degree or getting a high school diploma or GED.

– How much money is one’s bank?

– Having a successful long term marriage/relationship.

– How many people’s lives you touched and helped.

– The car one drives, the house they live in and all the toys/luxuries one has.

The list could go on and on but as you see it’s different for everyone. But what I have learned is that there are a few different traits that all success people have. When we adopt these traits into our lives our success rate goes up. The good news – all of these traits are learned so yes everyone can learn and adopt them into their own personal life, if they choose. The key word is choose. If you choose to be successful, believe it or not some people don’t.

Traits that cause success

1. Risk takers – even though everyone’s definition of success is different, all people who define themselves as successful have taken risks. They have all jumped out of their comfort zones and tried something new.

2. Fear – all success people feel fear. They are aware of fear and use it as a motivator instead of an emotion that causes them to feel stuck and stagnate,

3. Growth – all success people are constantly learning both professionally and personally. Whether it’s through classes, school, workshops, mentors, internships, etc. The how or what doesn’t matter. It’s just that they always strive to grow, develop and learn.

4. Persistence – the need to keep moving forward even when things aren’t going your way. The need to continue when things are slow or you keep hearing the word “no” over and over again.

5. Optimism – all successful people are optimistic and resilient. Through optimism we develop resiliency. It’s seeing the positive side of things. The glass half full not empty. Its choosing the perspective of everything that is bad is temporary. Its choosing to know what goes down will come up!

6. Belief – it’s a total belief in whatever your goals are. It’s a total belief in you. It’s a belief that what you are doing is your purpose. A lot of success people will say they have blinders on. Even when they hear No they continue on because they have a case of the “beliefs”.

7. Passion – it’s a complete passion, love and interest in whatever you’re doing. You’re so completely involved in your goal that you’re in “Flow”. It doesn’t matter what else is going on, you’re just so involved in your goal/activity that you keep doing it.

8. They work on what they CAN control not what they CAN’T. They focus on the can and take action. They set up goals that are realistic and attainable.

9. They live in the now. They use their past as a teachable/learnable moment. They plan for their future but then let it go because they have no control over it and they focus on the NOW!

10. They work on their thought process as well as everything else. A successful person knows they need to think they can be successful in order to succeed. They know their thoughts produce their actions. So, what are you thinking about yourself/ goals?

Diane Lang is a therapist, author, and positive psychology educator Diane Lang. Ms. Lang is the author of “Baby Steps: the Path from Motherhood to Career” and “Creating Balance & Finding Happiness.” She has been featured in many publications and shows, including the Daily Record, Family Beautiful Magazine, Health & Beauty NJ, Family and Working Mother Magazine, Good Morning Connecticut, and Fox & Friends. She has counseled patients with different forms of mental illness, physical and emotional abuse, and relationship issues, and is a much-sought-after expert for positive parenting.

Increase The Chances Of Success In Weight Loss – Part 2

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By Gianna Harper

Continued from part 1 of this article…..

4. Don’t be too restrictive or harsh on yourself

womantwistingChances of sticking to any health program are emboldened when you do not act too harsh on yourself. A little indulgence incorporated within your diet plan leads to a bigger probability of seeing your program to its end. In addition, your exercise plan can include only four days of rigorous exercise with two days of lighter schedules that will fit in your routine and give you some time off too.

5. Re-format the exercise plan every three days

Our body has a mind of its own and gets very soon bored of any program we push it to. So the trick is to keep the mind guessing and never falling on a routine. You can either break up your exercise plan into bursts of several activities or occasionally spice it up with a new set of programs. for example you start with cardio and weight training for the first three days. Then on the fourth day to seventh day go for rigorous kick-boxing and swimming. Next go for speed yoga, pilates or Zumba or even some group activities like aerobics, cycling etc. You can also try some rigorous sport for two days every week. All these give you a variety taking off the monotony from your routine as well as refrains your body from getting acclimatized to any situation. Thus you end up losing weight periodically as well as with a more active participation.

6. With added respect to water

Water is currently known as the key instrument that leads to a good weight loss program. The key to any successful exercising program is to incorporate water in high doses and at regular spacing. Water also flushes out all toxins from our body acquired throughout the day through stress, strain, bad food, and bad thoughts. Al full glass of water in empty stomach in the early morning help our internal organs feel refreshed and re energized. Later on a glass of water before every meal keeps the need for aerated drinks off our menu and also keeps us feeling fuller with lesser food amounts.

Above all, the intention and need to stay put on our designed weight loss program depends on the less we make it feel a burden and more making it part of our lifestyle. We need to be conscious of the usefulness of a healthy body to make ourselves feel the necessity to eat right and live healthy all though our lives than just restrict it to a few months or years of our lives.

– Gianna is a professional writer and a blogger. She has contributed articles on social media, WordPress, technology etc. But now she is focus writing article on punchh.

Increase The Chances Of Success In Weight Loss – Part 1

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By Gianna Harper

bigpantsFocus and devotion are the two simple pillars on which the success of any weight loss program solely rests. Any weight loss exercise involves tremendous amount of honesty to begin, peppered with the right knowledge and structured guidelines. A professional help is a must-have especially for an appropriate diet program and an exercise schedule. Given all these factors there are added wheels to ensure that your weight loss program runs smooth and swift.

1. Motivation keeps you glued

Human minds are generally fickle and mischievous. They always try to detour to a easier way out and gets easily bored. The best way to handle this is to keep an object or personality in view that acts best to motivate your intentions towards any goal. It might be a dress that you intend to fit in or a particular event you want to go to or even the picture of your role model. Keep it right in front of your eyes in a spot that you can see often. This keeps you motivated towards your goal especially on those days that you feel indulgent and lazy to go through the severity.

2. Eat at fixed timings

By cutting down on food you never can achieve any healthy lifestyle. You end up either with anorexia or a disruptive digestive system. Furthermore, by skipping meals or starving for a while your digestive juices play havoc with your digestive system. Also, with prolonged hours of non-eating your body goes to the hunger mode and there are high chances of whatever you eat later on, getting converted to body fat for future use. Also hunger provokes you to overeat at a later time leading to gaining much more than what you had lost. By starting the day with a good breakfast followed with regular eating at fixed intervals, say every two to three hours of your waking hours, your craving for food does not surface at all, your body metabolism remains high hence, you tend to lose more weight than what you intended.

3. Eat Right, Sleep well

sleepSleep or rest is another key factor to help your body rest well and recuperate from the regular stress levels you push your body through regularly. Moreover, learn the basics of food that you consume. With this new knowledge eat low fat foods high in complex carbohydrates and protein. Avoid all polished or processed food and eat more of natural products. It is best to limit eating in restaurants and parties to one day in a week. Also while eating-out always start with a light water based soup and desserts which are more natural based on fresh fruits and yogurt. Always keep your main course high on protein, less of carbohydrates, low-gravy and high on steamed vegetables. If you have a desire do not throw it off your plan simply because its not healthy. Work on the portion sizes rather than completely staying off it. Use it as a reward for achieving each step of your goal. For example, if you like ice-cream have it in a restricted amount every time you successfully lose 10 lbs of weight. That way you end up being more loyal to your diet plan without feeling left out.

Stay tuned for part 2 of this article shortly…..

– Gianna is a professional writer and a blogger. She has contributed articles on social media, WordPress, technology etc. But now she is focus writing article on punchh.

Childhood Obesity Fight Posts Modest Success

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From Your Health Journal…..”For my regular visitors, you know I love articles on the Mass Live site, and I always recommend your visiting their web page for some great article to read, including the one being reviewed here today (link below). Over the last couple days, you have seen posts here regarding the good news that childhood obesity has actually improved – indicating that the epidemic is slowing among 2- to 4-year-olds from poor families. A new national study by the Centers for Disease Control and Prevention – based on data from 30 states and the District of Columbia – found that the obesity rate among these high-risk children declined to 14.9 percent in 2010 from 15.2 percent in 2003. As this is great news, it does not mean the fight is over, as there are other demographics still showing steep rises in overweight and obese children. So, as we should celebrate a little, we should not put down our guards. Many children are showing risk factors for heart disease and diabetes, and we still need to realize an issue is still lurking and needs attention. So, let’s celebrate this new finding, but keep working hard to continue this trend into the new year. Please visit the Mass Live site to read the complete article.”

From the article…..

It looks like 2013 might shape up to be a significant year in the fight against childhood obesity.

Indeed, there’s cause for celebration in the ongoing battle against childhood obesity with this week’s release of a new study indicating that the epidemic is slowing among 2- to 4-year-olds from poor families.

A new national study by the Centers for Disease Control and Prevention – based on data from 30 states and the District of Columbia – found that the obesity rate among these high-risk children declined to 14.9 percent in 2010 from 15.2 percent in 2003.

While the drop in obesity rates among the 27 million children who are part of the federal Women, Infants and Children program was modest, researchers say any improvement is meaningful because this population is disproportionately at risk.

For example, 20 percent of poor children are obese, compared with about 12 percent from more affluent families, according to the Centers for Disease Control and Prevention. Heidi M. Blanck, one of the study’s authors, said the change in direction is a healthy sign. “We were going up before. And this data shows we’re going down. For us, that’s pretty exciting.”

To read the full article…..Click here

Guest Post – Curtis Kessinger, Success In A Second

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successHow long does it take to make a decision? Sixty seconds? Ten seconds? Maybe only one second. Since success starts with a decision, one second is all it takes to be successful in any area of your life.

Are you happy with all areas of your life? There’s no reason for you to settle for a life that you don’t want. What areas of your life would you like to change? If things need to change then they need to change, and only you can change them. It’s your decision. Don’t wait for anyone else to make decisions for you. If you do then they’re in control of your success.

You may not realize it, but you make decisions every day that impact what happens in your life and the lives of others.

You may not realize it, but you make decisions every day that impact what happens in your life and the lives of others. Your daily decisions either push you closer to success or push you further away. You must become aware of the decisions you make so that you make decisions to be successful, because success doesn’t happen by accident. It’s a choice.

yesnoTaking action is a key to success and it’s also a decision. The difference between successful people and everyone else is their ability to make a decision and act on it. Do you want to eat healthier or not? Yes or no? Choose yes and then take action immediately. Do you want to get in better physical shape? Yes or no? Choose yes and immediately go for a walk. Do you want to work on your side business or watch television? Do you want to write your book or play video games? Whatever you want to do or change in your life takes one second to make the right decision. Don’t put it off until tomorrow or next week or next month. Take action now!

Everyone is looking for the secret to success, but there is no secret. There is no secret path, no secret formula, no magic bullet, and no magic dust to sprinkle over the top of you.

The only secret is that there is no secret. The good news is that it doesn’t take superhuman ability to be successful. Success isn’t reserved for the most talented, best looking, smartest, wealthiest, youngest, those with all the connections, certain gender, hair, eye or skin color, etc. It doesn’t matter if you failed in the past or were unsuccessful your entire life, because today is a different day. You have never been through this day before. It’s a brand new day. Whatever you want to happen today can happen, once you decide.

I know your dreams are sitting inside your head. Do you want them to stay inside your head or are you ready to go after them? Your life changes the instant you make different decisions and take different actions compared to what you did in the past. It‘s time to start living the life you want to live. Decide right now! It only takes one second.

– Curtis Kessinger is the Founder of Success Minded Coaching ( and author of the success book “The Ultimate You: Achieving Greatness” available on Amazon.