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Riviera Health Coach, 40 Imp de Font Figuiere, Le Rouret (2025)

16/08/2023

Thank you Sebastian for your kind words.

20/07/2023

Daily balancing exercises are so important whatever your age. A critical predictor for longevity is the length of time someone can stand on one leg. Daily balancing exercises are always on the weekly action plan for some of my older clients and it really does help with their mobility and confidence when out and about and walking on uneven ground. There are lots of exercises to choose from, but the two below are quick and easy to master - enjoy!

You can practice standing on one leg anywhere. I do whilst cleaning my teeth. If you have an electric toothbrush you can switch legs after the first minute! You can also practice whilst waiting for the kettle to boil or standing in the queue at the supermarket!

Another good test of balance is to walk in a straight line making sure your heel touches your big toe on each step and your arms by your side. (Imagine you are on a tight rope). You may get strange looks doing this out and about, but a good one for around the house or garden to keep yourself amused and your balance and co ordination tip top!

Happy balancing!

11/07/2023

This summer has been particularly bad for mosquitos and eating outside in the evening is not as pleasant as it should be when any exposed flesh is being attacked by mosquitos. I won’t use chemical repellents, so was so happy when I came across this natural and highly effective recipe on a random Facebook feed. (Thank you!)

The photo is my first attempt, I will definitely be investing in a long glass dish with 3 or 4 floating candles to decorate my table on summer evenings.

Ingredients

Empty Jam jar (s)

Lemon

Lime

Fresh basil leaves

Lemongrass (not citronella) oil

A tea light or floating candle

Water.

Slice up the lemon and lime and add to the jar. Add some basil leaves and top up with water.

Add 10 drops of lemongrass oil, stir.

Add the candle, light it and enjoy some pest free evenings!

Lemongrass has a softer smell than citronella and is it far more effective at repelling mosquitos, house flies and other insects!

05/07/2023

Each year the Environmental Working Group publishes a shoppers guide to pesticides in produce which they call the Clean 15 and Dirty Dozen!

The 2023 list published in May was as follows:

✅Clean 15 - Wash and go, no need to soak or buy organic!✅

Avocados
Sweet corn (on cob) - make sure not Pineapples
Onions
Papaya
Peas
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet potatoes
Watermelon
Carrots

❌Dirty Dozen ❌- buy organic or p*el! This list shows the fruits and vegetables with the highest pesticide residues for this year.

Strawberries
Spinach
Kale
Peaches
Pears
Nectarines
Apples
Grapes
Peppers
Cherries
Blueberries
Green beans (snap/string variety)

01/07/2023

Lab tests can test your urine for hormones, nutrient metabolites, heavy metals, glucose and protein, but on a day to day level the colour and smell of your p*e can tell you a lot of about your health.

I have just come across a standard colour chart which I thought I would share with you!

1 - Clear or pale yellow - ideal colour and shows good hydration

2 - Dark yellow - warning sign of dehydration especially if strong smelling

3 - Pink - don’t panic, 2/10 people can have something called “beeturia” after eating beets, it means that they cannot breakdown the red colouring, similar to those who have very smelly or greenish p*e after eating asparagus.

4 - Neon Yellow - again nothing to worry about, it is due to consuming or supplementing with Vitamin B2 alone (it has a naturally bright colour) or a B complex with B2 in it.

5 - Dark Brown - some medications can cause red blood cells to breakdown very quickly which are excreted through the kidneys causing dark urine. However, IF you have been exercising excessively and have dark brown p*e, please see you dr to make sure your kidneys are not being damaged by the rapid breakdown of muscle and release of toxins.

6 - Foamy - this could be the force of your flow hitting the water, but if it is a regular occurrence and remains cloudy in the bowl, get it checked by a dr as it could be a sign of protein in urine.

7 - Bright Red - Not only terrifying to find blood in the bowl, but most likely due to a UTI, bladder or kidney infections so very important to see a dr asap!

The most important thing is to stay well hydrated, especially with the hot weather we are having at the moment. Make sure you have a glass of water between every glass of wine your pour! Your body, brain and kidneys will thank you!

Have a good weekend!

26/06/2023

I love bean sprouts and germinate my own seeds, Alfalfa is my favourite, but you can germinate most grains and legumes including broccoli, radish, lentils, watercress (the list is endless!)

All it takes is a large jam jar or geminating jar, some seeds, water for rinsing x 2 day and patience! It’s well worth the hassle due to the health benefits you will get from adding a few spoons to salads, summer soups and sandwiches!

Harvesting the seeds in their initial growth phase means they have a high concentration of nutrients including Magnesium, Phosphorus, Manganese, Chlorophyl, EFA’s, Vitamins C, K and Folate not to mention being rich in anti oxidants and fibre.

Not only are they delicious, but also good for weight management due to being nutrient dense and low in calories, can help balance blood glucose levels due to their high fibre content and supports digestion due to being high in pre digest enzymes.

What’s not to love!

21/06/2023

Heart health is so important and too many people, both young and old are suffering from high blood pressure, an irregular heart beat and other forms of heart disease due to modern day living and excessive stress.

Be kind to your heart and it will look after you.

I’m obviously going to say a nutrient dense whole food diet packed full of anti oxidants and fibre is step 1!

Hydration is a close second - When you are dehydrated your blood volume decreases which means your heart has to beat faster to keep the blood circulating, your blood pressure can also rise too.

Be mindful of caffiene and alcohol consumption, both of which increase your heart rate and raise blood pressure.

Replace table salt with rock or natural salt, which won't raise blood pressure.

Exercise daily - so important to improve circulation, regulate blood sugar levels and help with weight loss, not to mention help with reducing stress ..

Manage stress - Cortisol and Adrenaline are involved in regulating blood pressure and your heart rate so time for relaxation and self care is essential.

Add herbs and spices to your food (eg, ginger, turmeric, cinnamon and coriander) - not only are they delicious, but they help circulation, reduce inflammation, reduce clots and promote blood flow which maintains blood pressure.

This is a subject close to my heart (excuse the pun!), I have friends struggling with this at the moment, for further info or a plan of action give me a call.

17/06/2023

From time to time I have a real urge for a simple and tasty pasta dish for lunch. This fresh and spicy cherry tomato sauce takes minutes to make and is delicious served with gluten free pasta and a fresh green salad.

Sauté a finely sliced onion and a crushed clove of garlic in a spoon of olive oil, when soft add approx 250g of fresh cherry tomatoes, as they start to cook, let some break down, but keep a few whole. Add a bit of water if necessary and serve with fresh basil. Add some fresh chillies or chilli flakes if you prefer a spicy mix! Enjoy!

12/06/2023

What a great quote.

If you treat your body with respect and feed it a healthy balanced diet it will reward you with glowing skin, boundless energy and a strong immune system.

08/06/2023

I always have a jar of Kefir Water fermenting at home - my favourite is Ginger and lemon and it is a daily must to keep my digestion active, gut healthy and immune system strong.

As well as being dairy and caffeine free, a regulate intake of Kefir water is said to boost energy and mood, is anti inflammatory, anti fungal and antibiotic, can help reduce blood pressure and cholesterol not to mention being loaded with valuable enzymes, beneficial acids, vitamins and minerals.

06/06/2023

I'm well aware that Rosé season is upon us, however, before you get stuck in and pour endless glasses for visiting family and friends, please make sure you keep an eye out for signs that your liver is struggling to keep up with detoxifying everything that you are drinking and ingesting.

Common signs of a sluggish liver can be:

Weight gain

Feeling tired and a lacking in energy

Hormone imbalances, eg mood swings, hot flushes, irregular periods.

Skin issues - weird rashes or itchy skin.

Digestive issues - bloating, heart burn or constipation.

Good liver function is a priority if you want to stay healthy and make sure your body is well balanced.

For info on how to cleanse and restore your liver give me a call.

31/05/2023

Meet Nepi, the reason why I have been quiet for the past couple of months. It has been 3 years since we had a dog in our house, I cannot tell you how happy I am to have finally found this gorgeous and very energetic girl to make our house a home again. My sleep has been trashed, I feel like I am 105, daily walks are slower but more entertaining, however, I wouldn't change it for the world. A couple of months in and we are over the baby stage. My step count is slowly getting back up to normal levels as she grows stronger, she sleeps through the night, naps lots during the day, always wants to play and brings all of us so much joy!

13/05/2023

Home made chicken stock is a must for me, so was very happy to have friends for lunch last weekend and use the 3 carcasses to make this delicious golden broth.

I freeze it in both 1/2 litre batches for use in risotto's and soups and make sure I have a batch in ice cube trays to add to Curries, daals and stews which need an injection of flavour.

Stock is so easy to make and so much better for you than shop bought stock cubes. It is packed full of goodness including collagen, amino acids (glutamine, arginine, proline and glycine), helps digestion, boosts immunity, good for skin, hair and nails and of course a great cure for any ills!

Put the carcass and bones in a large pan (I use a pressure cooker), add an onion, carrot, 3-4 sticks of celery, 6 black peppercorns, 1 bay leaf, cover with water and boil for a couple of hours. When cooled, strain and decant for the freezer.

Have a good weekend!

08/05/2023

By definition inflammation is a non-specific defence to tissue damage.

Acute inflammation is short term and immediate in response to a fall, sprain or cut. You know the symptoms - hot, red, swollen and painful - this is normal and can be beneficial as it triggers an immune response which leads to healing.

Chronic Inflammation is long term and not at all good for ones health. It is internal, hard to identify and a major contributing factor to diabetes, arthritis, heart disease and some auto immune diseases. It is so important that you look at your lifestyle to see what could be causing this internal inflammation - 9/10 it is stress, which once addressed and with some lifestyle tweaks can reduce pain, inflammation and literally turn your life around.

A diet rich in Omega 3’s (oily fish, chia seed, flaxseed, wild salmon), Vitamin C (think broccoli, Brussel sprouts, cauliflower and peppers), plus Turmeric, Ginger and Boswelia to block the inflammatory pathways will all help to reduce inflammation, pain and increase mobility.

For more information on pain relief and stress management give me a call.

05/05/2023

Time out and bank holidays is always a time when people tend to get annoying coughs and colds. It could be the travel, it could be the fact their body has finally relaxed and there is no fight left having used up vital vitamin and mineral supplies in the build up to going away and with the stresses of everyday life.

A healthy immune system needs;

First and foremost to ditch the sugar, junk and refined foods!

Zinc - found in chickpeas, pumpkin seeds, mushrooms and spinach

Vitamin C - found in berries, red and yellow peppers, kiwi, oranges, broccoli

Vitamin D - the sunshine vitamin, I supplement it, you can never get enough from food.

Good gut support - get a daily dose of fermented food (Kefir, kimchi, sauerkraut etc). Artichokes are also a great source of both prebiotics and probiotics - utterly delicious too!)

Echinacea - I love this herbal remedy when the going gets tough, it really gives your immune system a boost and stops a cold in its tracks. (Do check with your pharmacy that there are no contra indications to any meds or medical issues which you may have if you are thinking of taking this).

Exercise - my favourite topic! Get outside for some daily movement, walk, enjoy nature, if you live in a city find a park. Its free, so good for your body and will help you sleep well too.

Sleep - ditch the screens, invest in a good book and get to bed earlier. 7-9 hours of uninterrupted sleep is one of the most beneficial things you can do for your body and immune system!

27/04/2023

Did you know that one of the most frequent causes of bloating, constipation and excessive wind is stress?

This is because when your body is in a stressed state, digestion shuts down and food sits in the stomach and ferments causing that bloat and gas.

If you know you have a busy or stressful period coming up make sure you eat soft, well cooked foods, avoid nuts and seeds and go for smoothies over raw fruit and veg. All are much easier to digest and will help avoid the bloat and gas.

24/04/2023

Sneezing? Wheezing? Red eyes?

It seems so unfair that hay fever sufferers have to spend some of the most beautiful months of the year feeling miserable with itchy eyes, constant sneezing and generally feeling below par.

Watching family and friends reaching for the anti histamine pills and nose sprays at the first hint of spring always makes me feel very fortunate not to suffer myself.

There are natural solutions out there and so much better for your gut health and general wellbeing.

Flavonoids (a phytochemical compound found in many plants, fruits and veg) especially Quercetin and Lutoelin are a potent antihistamines as well as containing antioxidant and anti inflammatory properties.

Best sources of Quercetin are onions, broccoli, apples, berries and kale.

Lutoelin can be found in celery, green peppers, celery and pumpkins.

If you suffer from Hayfever, it is so important to up your intake of Green leafy vegetables particularly watercress and spinach. All are nutrient rich, high in anti oxidants and alkalising for the body. Pineapple is another great food for allergy sufferers, packed full of bromelain which is a powerful anti inflammatory too.

10/02/2023

I am a stuck record with my sleep, eat, exercise, manage stress and hydrate posts. All are so important for energy, but also the core pillars of health.

If you have disturbed nights, do you ever make a note of what time it is? In Chinese Medicine, practitioners use the Body Clock to work out which organs of your body are working overtime at a given time. 1-3 am is liver time, so if you are regularly waking up at 2am, perhaps it is time to give your liver a bit of love with a couple of weeks of clean living.

Up your intake of magnesium rich foods, essential for energy and really will make you feel better (your liver will love it too!) - My favourites are dark green leafy greens ( kale, spinach, rocket and broccoli). Kidney beans, pumpkin seeds, lentils and avocado’s are great sources too.

The B vitamins are essential for energy too. Coffee and alcohol are the biggest robbers of B’s from our bodies so it is doubly important to include lots of legumes, seeds, nuts (especially hazelnuts, walnuts and almonds), sesame seeds, oats, eggs, seafood and poultry in your daily diet.

Adaptogens - I love adaptogens, they are so good for helping the body and nervous system cope in times of stress. I take Ashwagandha on a regular basis, it really does help with boosting energy, relieving stress and sharpening up my focus and memory (my family may disagree with that one!). If you are interested in adaptogens ask a health shop for their recommendations according to your needs.

We all get days when we feel flat and are lacking in energy for no reason at all. It is normal, the upside is that you notice these changes. Think back to what you ate or drank in the previous 30 hours - it is an interesting exercise and quite often you will see a pattern emerging and realise that it is something small, that is draining your system whilst your body processes it.

09/02/2023

I am well aware that there are a lot of people out there who really struggle to get out of bed in the morning. It is hard to get motivated when you are constantly feeling tired and quite often emotional.

My top 5 reasons (it is an endless list) for tiredness and a lack of energy are:-

Maybe the most obvious, but sleep deprivation. Ban the screens from the bedroom and get your 7-8 hours in. You will be amazed at the transformation after a few nights of proper sleep!

Poor diet - a diet high in sugar, refined carbs, carbonated drinks and unhealthy snacks, will set your body on a rollercoaster of sugar highs and lows. Sweet food may give you instant energy, but it has zero nutrient value, which over time will leave your body depleted in vital vitamins and minerals.

Dehydration - keep drinking water. Coffee and alcohol doesn’t count. Men on average are approximately made up of 60% water and women 55%. If you don’t keep your levels topped up, you cells can’t work efficiently which will leaving you feeling tired and lethargic and possibly headachy too.

Lack of exercise - I hear people say they are too tired to go for a walk or an exercise class, but actually it is the one thing that will perk them up and give them some energy. Movement improves your blood flow, enabling more oxygen and nutrients to get into your cells and produce energy.

Lets put alcohol and caffeine together. I like a drink, but am well aware it will affect my sleep. I will choose lunchtime over evening any weekend. That way you can have a couple of glasses, rehydrate , sleep well and be fine the day after. Too much coffee will overstimulate your adrenals, putting so much strain on an already tired system and leave you feeling worse than ever. Have one or two, but go for water and herbal infusions to get your energy back up.

If you suffer from chronic (ie long term) fatigue, please make sure you check with your doctor that there is not an underlying medical condition.

If you are suffering from overwhelming tiredness and can’t find a way forward, give me a call!

07/02/2023

Do you sometimes feel that you are like a hamster on a wheel, not going anywhere in particular and can’t find a way to stop?

Overwhelm and a lack of clear goals whether they are to do with yourself, work, finances, family or life (ie, that bucket list), can make it hard to get motivated to carry out even the most simplest of tasks.

I use a great tool in my coaching to help you understand your goals and give you a clear idea of which direction you want your life to go in. I love seeing how once clients have a clear plan, they find that their energy returns and they can start living life to the full as the best version of themselves.

To find out more, give me a call.

02/02/2023

Tomorrow, to support World Cancer Day 2023, I will be joining Mel , for the Mimosa Health and Wellbeing coffee morning in the Prés des Arts, Valbonne. Come and discover the various associations and professionals who will be there dedicated to all aspects of health and well-being.
Entrance is free (9h-13h).
I look forward to seeing you there.

31/01/2023

Take a look at my recent blog to read about my take on weight loss and discover my top tips and tricks to doing it once and doing it right.

20/01/2023

“Do it once, do it right and maintain it for life” One of the best quotes I’ve heard for a long time and so true when it comes to any form of weight loss programme.

A few tips to help you succeed are:-

Be realistic. Every body type has a healthy weight, you can have 3 people of the same height and age, but all have different body types. Providing they eat well, exercise, have lean muscle mass, are strong and full of energy, their body is healthy - it is is not all about being skinny with a six pack!

Drink lots of water, especially in the morning.

Don’t starve yourself of Carbs - 21 day is the optimum time to be carb free and kick start a weight loss programme.

Fasting - hate the word, I prefer to say leave 12-14 hours between supper and breakfast so your fasting is at night.

Eat before you exercise and walk after meals - one and the same in terms of benefits.

Don’t over exercise. Gradually build it up and make sure it is sustainable.

Plan your meals in advance.

Eat Mindfully - ensure you are sitting down, chew it well and savour what is on your plate. Hoovering it up, whilst looking at your phone, computer, on the run will leave you hungry and not good for your digestion.

Sleep - get as near to 8 hours of good quality sleep on a regular basis.

Manage your stress and ensure you have some “chill” time. This is self care!

Have a happy weekend!

18/01/2023

There are so many popular weight loss diets out there, from eating for your blood type, Keto, the Atkins, Fasting, and Juicing, but do they really work?

Are they really sustainable?
All may help you lose a few kilos quickly, but once you start eating normally again the weight goes back on and usually with a couple of kilos on top leaving people feeling rather flat and then the cycle begins again.

The old saying of “dieting makes you fat” is so true, not to mention the affect on your health.

So don’t get hung up on what you ate/tried in the past knowing that it didn’t work, its the future that counts.

A healthy weight loss diet is one which is first and foremost sustainable and becomes a way or life .

This doesn’t mean starving yourselves and living off lettuce leaves, it is quite the opposite.
As soon as you start giving your body the nutrients it needs, ie, cooking with nutrient dense whole foods, preferably locally sourced, with the focus on healthy protein, fats, wholegrain/pulses and 50% of your plate being made up of fresh vegetables, you will find that not only do you reach satiety, but you feel fuller for longer, have more energy and no need to snack between meals and the weight falls off. It works!

I always suggest that you ditch the scales and use a tape measure.
Body weight is so changeable depending on what you have eaten, how hydrated you are, what time of day you weigh yourself and whether or not you have you been to the loo.
Measurements are by far more accurate and a healthy body is one which is strong and toned.
Weekly measurements are less stressful, for the most part very encouraging.
Bear in mind that toning up with daily exercise (even walking) will convert fat to lean muscle which is denser than fat, so is more compact within your body so you will look leaner irrespective of your physical weight.

For more information about weight loss tips and what coaching involves, click the link in my bio.

12/01/2023

My January and February will be spent living life to the full complete with the occasional glass of wine at the weekend, however, I will ensure that I ….

Feed my body and brain with a balanced whole food diet, making sure I have some good quality protein and carbs. You need carbs more than ever in the winter months, but not the white, refined type like white flour, industrial bread, cakes and pastries, even white rice. Make some good swops, use brown rice and quinoa, potatoes (especially sweet potato), parsnips, butternut squash and beets. All are full of fibre and low glycemic so will make you feel fuller for longer and give your body the fuel it needs to keep warm and full of energy.

Will be eating warming and slow cooked foods - during the winter our body needs warmth and food which is easily digested. Casseroles and wholesome soups are perfect. Don’t forget at least 2 servings of green veggies at each meal too. For breakfast, I’ve swopped overnight oats (too cold) for porridge topped with ground seeds and stewed apples or red fruits with a sprinkle of cinnamon (great for balancing blood sugar levels and warming too).

Will keep moving - find something that suits you and your lifestyle. Exercise doesn’t have to be extreme. Daily walks and doing some form of strength training three times a week will enable you to build muscle and burn fat even at rest - this is more effective and less overwhelming than 6am HIIT workouts and running in the dark. For info, strength training isn’t just about weights and CrossFit, its Pilates, yoga and bodyweight exercises too!

Sleeping - the best thing about January is the opportunity to get some regular early nights and good quality sleep. Dark mornings make getting up hard, especially when the alarm goes off at 6am. A solid 8 hours beforehand makes everything much more manageable and so good for general well being and health.

For more information about setting goals and establishing simple but powerful habits in order to achieve them , give me a call.

10/01/2023

Did you know this week is National Houseplant Week in the UK?

Not only do indoor plants make our homes look great and colourful, but they can lift our mood and improve the air we breathe. So important in the winter months with heating and not so much fresh air circulating.

I love indoor plants, sadly I don’t have green fingers and due to the climate here their lifespan is limited. However, my 2 favourite which so far seem pretty indestructible also have many health benefits by both filtering the air we breathe through transpiration and cleaning the air through photosynthesis and respiration (ie, they take in carbon dioxide and realise oxygen back in to the air). According to NASA research, rooms filled with plants can contain up to 60% less airborne filters than plant less rooms.

My favourites are Peace Lilies and the Dragon Tree, a species of Dracaena.

What’s your favourite plant?

30/12/2022

I’m currently on a long drive home after a very happy, but busy Christmas in the UK.

It’s now time to think about the New Year and my health goals.

There’s a great quote that “both your health and happiness are a reflection of your daily habits” so true and never more so with the new year approaching and a weekend of challenges and goals being set for the year ahead!

January to me is a month of moderation and the footprint for the year ahead. So many people dive into New Year diets and crazy exercise plans, not to mention the dreaded “dry” January, they may manage the dry part, but give up on both diet and exercise after a couple of weeks.

Eating well, ie, a healthy, nutrient dense diet should be an enjoyable part of daily life, not a punishment. The same goes for daily movement, whether it be a walk, Pilates class, run or gym session. Look on it as self care! If you have a balanced lifestyle, the odd glass at weekends won’t don’t you any harm. Life is for living after all!

Enjoy the last weekend of the holidays, be mindful of how much you are drinking and what you are eating and ensure you get some good quality sleep and a decent walk!

Wishing you all the best for a peaceful happy and healthy New Year!

23/12/2022

Wishing you a merry Christmas and a Happy New Year!

Enjoy a well deserved break with your friends and family.

I look forward to working with you in January to help you become your healthiest and best self!

20/12/2022

Three things I always take with me whenever I go away, are my travel body brush, face roller and resistance band.

Body brushing is an essential part of my morning routine - its takes a couple of minutes and the benefits are huge - helps get your lymph moving (good for detoxification), exfoliates your skin and most importantly gives you a real energy boost.

I use my quartz roller daily, it really is a face saver on days when you wake up both looking and feeling jaded! Quartz (especially rose) is always cold and so good for helping to iron out lines and wrinkles, pushing face cream into your skin, reducing puffiness and stimulating blood flow. All of which gives your skin a healthy glow.

My green band has been my travel companion for years. It is a low cost, convenient way to work out. Resistance bands can improve your strength, flexibility, and balance. I use mine for shoulder and arm work and stretching out stiff ham strings!

Happy packing if you are going away!

16/12/2022

There’s nothing worse than waking up in the morning with a banging head and a dry mouth that no matter how much water you drink, still feels bad.

One of the benefits of getting older and wiser is that you do develop a “stop” button! I know my limits and unless it is exceptional circumstances (the culprits know who they are ) stick to them.

Rule 1 - Eat before you drink. Protein and fat are essential for lining your stomach and ensuring the alcohol takes longer to be processed.

Rule 2 - Start your evening hydrated. Going from a busy day to a drinks do/pub thirsty is asking for trouble. Make a conscious effort to drink water before you go out.

Rule 3 - Decide before you go what your party plan is and stick to it. Think about it, endless topping up of glasses is fun, but you pay for it the next day. Be aware of how much you are drinking.

Rule 4 - Have a soft drink/water in-between each alcoholic drink. If not possible, make sure you swap to non alcoholic early on.

Rule 5 - Go for the healthy party food - find some hummus and crudités, smoked salmon blinis, go for the whole foods and avoid the processed stuff and sugary snacks.

Rule 6 - Have a large glass of water / herbal tea before you go to bed. Important for helping to flush the toxins through and ensure a good nights sleep and that you wake up feeling refreshed the next day!

Enjoy!