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JJ Flizanes: Welcome to the show, everyone. I'm JJ Flezanes, your empowerment strategist, producer, and winemaker. Thank you for downloading today's episode.

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JJ Flizanes: Today, you and I are gonna have a talk about why woke… Take two!

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JJ Flizanes: Welcome to the show, everyone. I'm JJ Fluzanes, your empowerment strategist, producer, and winemaker. Thank you for downloading today's episode.

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JJ Flizanes: Today we're going to talk about when yoga works, and when it doesn't. I'm excited to have this conversation with you today, as we are finishing out, getting ready for the last month of Date Your Body. I have already had, for myself.

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JJ Flizanes: Several breakthroughs in the last 2 months about my habits and patterns and all the things that go into taking care of yourself.

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JJ Flizanes: When I was a personal trainer only, even though I always have done the coaching part, and the astrology part, and the emotional part, you know, most people come in and they just want to deal with the mechanics and the sciences applied to body composition, building muscle, and burning and losing fat, right?

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JJ Flizanes: Well, this is not a conversation that's new to me, I've been having it for years, and even though I've moved away from the personal training and done mostly the emotional coaching, the body and health always comes back to front and center, because if we are living in a body that is sick or unwell.

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JJ Flizanes: then we don't have the highest frequency and ability to deal with our emotions in the first place. You know, our container, our body, is where we house our spirit. And if we're vitally alive and healthy and flourishing.

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JJ Flizanes: Then we'll have an easier time uncovering and dealing with and having emotional intelligence as well as resilience.

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JJ Flizanes: But if you're fighting your body every day.

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JJ Flizanes: Then, it doesn't matter how hard you try, you're going to feel miserable, most likely, or be struggling, because it's an uphill battle.

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JJ Flizanes: So I wanted to talk about something that people, over the last 25 to 30 years that I've been in the fitness industry and the health industry, and again, it's not a new conversation. Even when I was 21, I understood menopause and knew when it was coming. Not that I meant menopause, but I knew that it was coming, and so I understood how the body worked. Yet, every year since then, a new wave of women

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JJ Flizanes: and not just women, because men go through andropause, but a new wave of women come through, and then they wonder why they can't lose weight, or they wonder why they can't change their body, and their exercise hasn't changed, or their food hasn't changed, and I keep thinking to myself, this is not new information, but nobody cares until you're in it. So I want to address sort of this…

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JJ Flizanes: idea about yoga. And before I do that, I just want to say, you know, summer is coming.

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JJ Flizanes: I am so excited about the progress, momentum, and results I've gotten in the first 2 months of our Date Your Body program.

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JJ Flizanes: that I wanted to move it forward, and I wanted to take some of the key pieces that we have uncovered in this year's Date Your Body, and share it with you. So I've decided to do a 3-day body breakthrough, where we're gonna uncover the 7 factors of weight loss resistance, and look at all the key pieces

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JJ Flizanes: That go into the results that you get with your body. And that is starting on April 15th, 16th, and 17th, they're all recorded if you can't make it live. Go to jjiflozanes.com forward slash 3-day, that's the number 3, D-A-Y, and again, that's happening real soon, it's next week, so I'm not giving you a lot of time, but we gotta get the party started here to keep this momentum going in order for results to happen, for you to be your

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JJ Flizanes: best self moving into summer, so there's no hiding.

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JJ Flizanes: And you can wear the clothes that you want to wear, and you can be in a bathing suit, and you can take the actions needed in order to make the changes that you want, and start those habits now. It's a lifestyle change, there are no tricks.

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JJ Flizanes: It's a lifestyle change.

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JJ Flizanes: And that lifestyle change isn't going to get any easier the longer that you wait.

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JJ Flizanes: So let's first talk about the lifestyle change of exercise, and in particular, yoga.

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JJ Flizanes: So, yoga, years ago, when I was a trainer, I'd have certain women who would go to yoga or start yoga, and they would think it was magic. They would feel so much better, they were sleeping better, they were releasing weight, they were calmer, their nervous system was calmer, they were happier, and things were just thriving.

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JJ Flizanes: Right?

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JJ Flizanes: And then I would work with women who'd been doing 3 90-minute yoga classes a week.

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JJ Flizanes: And nothing was budging. They couldn't release any fat, they weren't building any muscle, they weren't changing their body composition, and they didn't know why. All they knew is they were spending a lot of time in a class that, in quote-unquote, really should be doing something for my body, right?

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JJ Flizanes: So, we're gonna talk about when yoga works, and when yoga doesn't work. But first, I want to go through the different kinds of yoga, because part of the problem is that people don't realize all yoga is not created the same. So, I'm gonna review some of the different basic yoga practices, and I have not done all of them, and I am not a fan of many of them.

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JJ Flizanes: And I understand from the place of the women who were going and thought it was magic, because their nervous system was calming down, which was actually the key. It was like they could have gotten the same out of meditation, but because their nervous system slowed down, their body did what their body was meant to do. It healed itself, it released weight, it…

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JJ Flizanes: let them sleep But for the people who didn't have any

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JJ Flizanes: release, or people that haven't seen results from all the time they spend in yoga classes. That's what I'm going to address with you today.

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JJ Flizanes: So, hatha yoga is the first kind of yoga that's kind of slower-paced, it's foundational.

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JJ Flizanes: It focuses on basic poses and breathing, and it's really great for beginners, and it's also really good for nervous system regulation. It's gentle and accessible and not super intense. Now, all teachers are different, and some teachers are going to give you a harder class, but generally, Hatha yoga is a friendly beginner yoga.

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JJ Flizanes: I've been to several hatha yoga classes, and where they lose me is when they don't know their anatomy. And and so when I hear bad anatomy, and we go into stretch positions, or use different tools to force a…

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JJ Flizanes: a stretch that is considered passive. A passive stretch is where there is no neurological control or connection from your brain to your muscle, which puts your muscle in a vulnerable position. It means it can be ripped very easily.

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JJ Flizanes: And I'm not a fan of it, and so I have to be very careful, and I also would recommend you be careful as well. But you do what you can, you do what you feel comfortable with, but Hatha Yoga is more kind of like a meditation with a little bit of movement.

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JJ Flizanes: Then we've got vinyasa yoga, which is flow. And it is a continuous movement linking breath to motion. And it's a lot harder, and you can get a little bit more of a cardiovascular

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JJ Flizanes: exercise from this, depending on the teacher. Some teachers make their vinyasa very hard and constant movement, and they do more… they do harder poses.

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JJ Flizanes: It is definitely more dynamic and fluid than Hatha, but it can vary. You're gonna have teachers that love the flow aspect, and then some that want the intensity of it. So there's movement and rhythm, but it's still not strength training. Although, you can build some muscle, absolutely. If you're starting off at zero, anything can help you build a little bit.

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JJ Flizanes: So, we're trying to look at what's appropriate for you, and what makes sense, and what do you want to get out of it.

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JJ Flizanes: So then we have Ashtanga yoga, which is very structured, and it's a repetitive sequence of poses, and it's very physically demanding and disciplined, and it definitely can build strength and endurance over time. This is more like workout yoga, right? And… but it's still…

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JJ Flizanes: very limited for body composition. You're going to get really good at muscle control, you're going to get good at some strength and some endurance for some of your muscles.

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JJ Flizanes: But again, depending on the teacher, depending on your level, and depending on the ability for your body to move, I'm not gonna say flexibility, because everyone's flexibility is different. You are a body that has joints, and all of those joints and muscles and limb lengths.

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JJ Flizanes: And muscle length, and tendon length make up how you move.

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JJ Flizanes: So, rather than judging yourself, today, actually, I was working out with my parents, and my dad couldn't really do a child's pose.

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JJ Flizanes: And so I asked my mom to come over and help him, since we're doing this through Zoom, and I asked my mom, can Dad go down any further? Because sometimes it's the brain that doesn't know how to do the movement, and sometimes there's a tightness in the muscle, or sometimes you just don't bend that way. You're just mechanically not set up to bend that way.

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JJ Flizanes: So for him, I think it was a combination of he's not meant to bend that way, and he hasn't done it before, so his body stops him from moving. It's, like, protecting itself.

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JJ Flizanes: Alright, so the fourth kind of yoga is, like, a power yoga, and this is sort of the combination of, like, a fitness class with yoga. It's faster, it's more intense, there are often a lot more strength elements, and there's a cardio feel, definitely less traditional yoga, and more gym style.

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JJ Flizanes: So, it's gonna get you a better workout, but again, it's also going to be more risky. It's gonna put you in positions, you need to be more intermediate or advanced.

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JJ Flizanes: And because of the intensity of it, it's called power yoga, if you're a beginner, I wouldn't recommend it, because you could get injured. And anything that gets you injured stops you from exercising. So, I'm still gonna be very key on

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JJ Flizanes: caring about your joints, your joint integrity, and whether or not you're gonna… what you're doing is ultimately more benefit than risk. Always. From strength training to anything that you do. Is it more benefit or more risk, or what is the ratio, and is it worth it?

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JJ Flizanes: Alright, the fifth kind of yoga is Bikram Yoga, which is hot yoga. It's done in a heated room, often about 105 degrees Fahrenheit.

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JJ Flizanes: It follows a set of 26 pose sequences. It's very intense for the sweating, and it's detox-focused. People do it because they think it… because of the sweat, you have more fat loss, but that's actually not true.

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JJ Flizanes: And I actually think beakroom is very dangerous, because there is… there are two ways to heat up your tissue.

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JJ Flizanes: Passively and actively.

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JJ Flizanes: Active is like heating up the oven from the inside out.

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JJ Flizanes: And passive is like putting a blowtorch on the outside of it, hoping that inside gets soft and malleable, right? The problem with the outside-in when you do Beakram Yoga is that you have a false sense of range of motion.

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JJ Flizanes: You actually don't have the ability with your brain to move your body in the way that you do when you're warm.

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JJ Flizanes: And so, when you stretch beyond your limitations, the body can't give you the signal that you've gone too far. I think Beakram Yoga's risk is way higher than its benefit. My personal opinion? Never done it, have no interest, and anyone who's got any kind of cardiovascular

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JJ Flizanes: issues, or heart conditions, or blood pressure issues, or you swell up, you have any kind of edema, don't do it. It's not worth the risk. And honestly, I don't think it's worth it anyway. But I know many of you love your hot yoga because you sweat like crazy, but let me tell you that when you drink your water when you're done, you're gonna replace it right back.

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JJ Flizanes: The sweating is not an indicator in this situation of the body actually working for that sweat, because it's being induced by the heat externally.

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JJ Flizanes: I'd rather you get up a good sweat in a better form of yoga, and then know that your body actually worked to get there, versus passively just had it, right? But because of the sweat, there is a detox part of it.

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JJ Flizanes: But you could also get that in a sauna, which I would definitely recommend. Alright, the sixth kind of yoga is yin yoga, and it is very, very slow. It is long, held stretches, like, anywhere from, like, 3 to 5 minutes.

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JJ Flizanes: It's basically passive stretching, and it targets connective tissue and fascia. It can be… the benefit is it can be deeply calming and meditative.

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JJ Flizanes: It is not gonna be a calorie burn, it is not gonna be a muscle builder, and depending on how far you push yourself into the stretch, again, it's passive.

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JJ Flizanes: you know, again, it's a 50-50. Could it be worth it if your body relaxes and your nervous system calms down? Sure. Is it risky to tear tissue? Yes.

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JJ Flizanes: When you tear your tissue, you reduce your strength output by at least 10 or 15%.

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JJ Flizanes: And it's a lot harder to repair that tissue. So basically, you get weaker. Every time you injure your muscles in this way, by stretching it too far, not by using weights and working it too hard and making it go to failure, but by stretching it.

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JJ Flizanes: It's like stretching a rubber band. The integrity of the rubber band gets less and less every time you keep pulling on it, and eventually, as I'm sure you've experienced, the rubber band breaks.

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JJ Flizanes: Well, that's what's gonna happen to your muscles when you're going into a passive stretch that you don't know you can do actively.

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JJ Flizanes: So be careful with you in yoga. I know it sounds like it's easy, and it's slow, and it could, you know, is it dangerous? It just depends. And it also depends on if you follow the yoga instructor, and you're trying to match what they do. I had a friend once, years ago, and she told me their goal was this

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JJ Flizanes: squat, and getting her butt on the floor. And I thought, well, why is that your goal? Well, because that meant she was flexible. And I said, you're not built to touch the floor. You're… literally, your physical structure, your bones aren't built to fold that way.

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JJ Flizanes: And we have to stop looking externally to match somebody else. I want you to do an exercise. I want you to grab your spouse, your kid.

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JJ Flizanes: a friend, a sister, your mother, I don't care. And go stand in front of a mirror.

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JJ Flizanes: And look at the… go shoulder to shoulder with your… whoever is with you. And I want you just to notice the difference. Notice the difference in how long your neck is, in where your shoulders are, and if they touch, they're the same, where your help… how wide your chest is, where your belly button is, in terms of your hip.

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JJ Flizanes: And where the hips are. Some people are really, really long legs with a really short torso, and some people have a long torso and short legs, and some people have somewhere in between.

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JJ Flizanes: I want you to look at the ratio between the length of your femur bone, which is your thigh bone, and the length of your tibia, which is underneath your knee.

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JJ Flizanes: I just want you to look at yourself in a mirror next to somebody else to see all of the intricacies of your physical body, and how it's different than their physical body. You don't bend in the same ways, and it has nothing to do with flexibility. It has to do with structure.

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JJ Flizanes: Alright, number 7, restorative yoga.

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JJ Flizanes: So, restorative yoga is, again, kind of like a meditation. It's very slow, and it uses a lot of props, like bolsters and blankets and

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JJ Flizanes: and belts, and things that you can use to pull your body, okay? And it says that they use it for full support, but again, and sometimes I will agree that there are ways to use a block, or a bolster in order to get

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JJ Flizanes: Some support in a pose that your body's not built to do easily.

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JJ Flizanes: And in restorative yoga, it's meant to do exactly what it says it's meant to restore. So there's minimal effort, and there's maximum relaxation. It was designed for healing and recovery and stress relief.

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JJ Flizanes: It's almost like guided rest, but depending on the teacher, depending on the position that your body's in, I'd say it's safe as long as you listen to your body. It's not… it's going to be like a reset, and I wouldn't even think of it as a yoga class, I'd think of it as meditation.

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JJ Flizanes: If you think of it as meditation.

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JJ Flizanes: And then you do what feels really safe and comfortable for your body, and you don't push. Don't push past the tightness. Find the edge of, it's a little tight, but I'm gonna breathe into it, and I'm not gonna push too far. I would say, go for it. Restorative yoga is basically like a meditation.

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JJ Flizanes: Alright, number 8, we've got Kundalini yoga, which combines movement and breathwork and chanting and meditation, and I really like kundalini.

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JJ Flizanes: for that breathwork piece, and for the energy and spiritual awakening, it's really less about physical exercise and more like a spiritual practice. So, I'm a fan of kundalini.

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JJ Flizanes: For the breathwork, for the… being in touch with the breath and where the body

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JJ Flizanes: where the body is, and how it's… it's helping you to breathe and open up, and the chakras. So, and I really love the chanting aspect, but that, again, is not gonna be… I wouldn't consider it exercise. I wouldn't go there… I mean, maybe different instructors will make it more exercise-ish?

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JJ Flizanes: But it's more spiritual and meditation, so I'd say go for it. Just keep in mind, you're going for the spiritual meditation piece, consider it a meditation class. But I wouldn't necessarily try to consider it exercise.

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JJ Flizanes: Okay, Yangar. Yangar emphasizes alignment and precision. This, of all of the yogas.

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JJ Flizanes: is super, super specific about tiny little motions. Very, very detail-oriented, which is really great for your brain's activation to your muscle.

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JJ Flizanes: So the benefit for me with Iyengar yoga is that you… you know how to consciously contract a muscle, or move a body part.

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JJ Flizanes: with your brain. It's small, isolated motions instead of gross movements, where you don't know what muscles initiated it. So, I like it for that reason. It's slower, it's very technique-focused, which I like, in order to build the connection between your brain and your body.

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JJ Flizanes: So, again, depending on the instructor, depending on their education, depending on how they use the yoga, there are opportunities for some muscle building in the poses.

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JJ Flizanes: But there's really more to me, the idea of muscle control, the idea of brain-to-body connection, the mind-body connection, and that is so super important to then use that later when you're learning how to lift properly, so that you can build muscle and bone and increase your metabolism.

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JJ Flizanes: So I do like Eyengar for that reason.

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JJ Flizanes: There's chair yoga, modified yoga basically done seated on a chair. A lot of people do it with older people, or if you have an injury. And it's just gentle movement and flexibility. It's going to be…

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JJ Flizanes: It's going to be non-transformational.

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JJ Flizanes: But it can be very functional, in terms of creating motion where there isn't any. And there's not a lot of risks, you're sitting on a chair, just as long as you have good posture, right? And we're looking at the extremities, at your ankles, at your knees, at your hips a little bit, maybe your shoulders and your arms and your hands. There's not gonna be a lot of spinal stuff.

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JJ Flizanes: A little bit here and there, some stretching.

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JJ Flizanes: To the side, or to the back, or lifting up and out of your hip… hip joints. But in terms of chair yoga, you know, again, think of it as an option for people who are struggling with an injury, they're a little bit older, they have… they're not connected to their body, they're unstable.

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JJ Flizanes: You know, that would really be what chair yoga would be. So, those are kind of the basics of yoga.

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JJ Flizanes: And here, I've given you, through each.

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JJ Flizanes: different kind of yoga, what I would recommend is, as the biggest

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JJ Flizanes: result that you would get from it, right? The biggest result. What can you expect? What's it good for?

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JJ Flizanes: The problem is, many people who are doing yoga, because they love the meditation piece, they love the calming and quiet piece.

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JJ Flizanes: are using a small amount of time that they have available to exercise during the week to do the yoga, because it makes them feel good. I get it, I get it. I hear you. It makes you feel good.

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JJ Flizanes: But it will not move the needle on building muscle.

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JJ Flizanes: burning fat, increasing your metabolism. Okay? So, unfortunately… you'll plateau.

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JJ Flizanes: There'll come a time where it's very nice, and maybe it's gonna help you get to a certain level within your body, in terms of how… how easy it feels to move, and you don't have joint pains, and you feel more flexible, and more fluid, and more flowy. Cool. That all has value.

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JJ Flizanes: Just be clear. I remember that one client that I had years ago. In fact, I spoke on a stage in front of a thousand people at an event called Extreme Health.

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JJ Flizanes: And one of the ladies who ended up moving forward with my program.

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JJ Flizanes: you know, I had to get her out of her 90… her 3 times a week, 90-minute hatha yoga, because her goals were body fat composition and metabolism. I had to explain that that wasn't gonna move the needle. That's…

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JJ Flizanes: Four and a half hours! Four and a half hours spent very inefficiently for her goal.

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JJ Flizanes: Now, I don't think she was working at time, so she had time, so we could have just added more exercise time onto that, but I don't like to do that. Because when life changes, there are pockets of time in your life where you're gonna have more time, and pockets where you're gonna have less time.

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JJ Flizanes: You may go on a vacation and decide not to exercise on vacation. You may go on a vacation and dedicate your whole time to exercise. I'm trying to make things more livable so people make choices based on a lifestyle change, and you also understand the benefit you get from the work you're putting in. Again, it's about being efficient.

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JJ Flizanes: Because your time is valuable, and even if you love exercise, if we create the equation where you only get results when you exercise more.

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JJ Flizanes: then we're gonna be… we're gonna be shit out of luck soon, right? Because it can't be based on that. And that's the difference between when you're relying on some kind of daily movement, so I'll give you an example of metabolism.

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JJ Flizanes: Back in New York, my last year, 1999 to 2000, I did the Body for Life program.

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JJ Flizanes: And I remember… now, I lived on a 3-story walk-up, was my second apartment. My first apartment was a 5-story walk-up.

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JJ Flizanes: I didn't own a car, I worked locally at a gym and at some restaurants, I barely got on the subway, I barely got on the bus, but I walked everywhere.

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JJ Flizanes: And I remember, because we had to count calories, and we didn't have to count calories, but I counted calories, and I watched everything I was eating during that Body for Life program, and in the first 6 months, I struggled. I mean, I was hungry. Now, if I go back and look at why, I probably would definitely change my program now, but I struggled

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JJ Flizanes: at 1400 calories. I don't know why I had that as my goal at the time, but 1400 calories was the goal, and I was really hungry. It was definitely not enough, and I probably know for sure I didn't have enough protein. And now, fast forward, I come to California a year later, and I was getting ready to do a photo shoot for a fitness magazine.

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JJ Flizanes: Actually, with Shape Magazine.

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JJ Flizanes: And I thought, okay, I'm gonna put myself on another program to get ready for this photoshoot, and I was fine at 1,250 calories.

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JJ Flizanes: A year later, 1,250 calories was plenty. Why? Because I wasn't walking anymore. I walked everywhere in New York, and all of a sudden, now I'm sitting on my butt. I'm in a car.

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JJ Flizanes: So, when you rely on that.

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JJ Flizanes: stuff changes, you know? It's just going to shift. So…

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JJ Flizanes: understanding why your body changes, understanding what you've done or not done, and getting to a place where you don't have to work out every day. In fact, Maureen, most of you have heard my client Maureen. Shout out to Maureen, she'll be very happy to hear I mentioned her on this.

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JJ Flizanes: She started out as my personal training client, and she lost 100 pounds in 3 years. Very slowly, very easily, and she kept it off for a long time.

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JJ Flizanes: And she only worked out twice a week. We just kept adjusting her program, so that way it got harder and harder, and she never plateaued.

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JJ Flizanes: The problem for many of you is you're plateauing all the time, and you're not doing anything differently about it. Well, there's many factors. In fact, there are 7.

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JJ Flizanes: factors of weight loss resistance that I want to go over with you, because I don't want you to feel frustrated. You know, when Doug and I go to the gym a couple times a week, I get frustrated, I say nothing, no one's asking me, I keep my mouth shut, but I get frustrated because I watch people do dumbass shit.

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JJ Flizanes: And then here… and why it frustrates me is because I know that person, like this woman the other day, oh god, I was doing legs. She was on the leg extension machine with the worst posture, she made her… she was bent over in her back, she was looking at her phone the entire time, and she was barely paying attention to what she was doing, and she was barely lifting her legs.

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JJ Flizanes: And then, because I wanted to use that machine, I got on it after her, and she had a weight on there that I thought.

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JJ Flizanes: well, that's really… it's, like, heavier than what I do. I'm like, there's no way she did this weight.

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JJ Flizanes: No, because she was barely moving, like, the machine was barely moving, because she wasn't paying any… she was giving it no energy. Then she moved to another machine, and I watched her do the same thing, where her… she slouched in a position, her form is terrible, and she's barely doing anything, moving the machine, and, like, there's no effort.

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JJ Flizanes: And I thought, you know why that's frustrating? It's cause that person's gonna complain that she doesn't get any results, but she goes to the gym.

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JJ Flizanes: And I say, well, it's because you're terrible when you go to the gym. Like, you're not even paying attention, you're looking at your phone the whole time.

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JJ Flizanes: Right? So, I have heard it. I've heard it. All my life, I've been doing this. And I've heard it from people. Oh, I go to the… I exercise, it doesn't work. It's because you're doing it wrong. Or many other factors. And I want to go over that with you, because this is the time where I think many of you

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JJ Flizanes: might care more. Might care more that the summer is coming, and you want to feel better in your body, and freer, and wear the dresses, and the swimsuits, and the… you don't want to have to cover up, it's hot! So, if that's you, and you would like some support, and you would like to uncover the reason why your body is not moving in the direction you want it to, whether you're doing something about it or not.

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JJ Flizanes: Maybe you're ready to do something about it. Come to the 3-Day Body Breakthrough. We're gonna go over all the factors. You're gonna know when you leave exactly what you need to focus on and why.

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JJ Flizanes: and what will change and move the needle in the right direction, and why it hasn't before. Alright? So, please remember.

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JJ Flizanes: If you do yoga.

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JJ Flizanes: There are benefits to it. Just be clear, and know that the investment in time that you're making in yoga does not necessarily mean it's going to increase your metabolism, increase your muscle mass, decrease your fat, and let your body burn from fat. There are many factors that… multifactorial, that go into that happening.

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JJ Flizanes: And even if you have, like, a sports… you're doing the really power yoga.

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JJ Flizanes: Yes, there is an opportunity, no matter what level you start at, to adapt to the next level. And that adaptation may be building a little bit of muscle, burning a little bit of fat.

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JJ Flizanes: Gaining a little bit more range of motion. But you'll probably plateau…

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JJ Flizanes: not too long after that, okay? Because we go through adaptation every time we add something new. And sometimes the adaptation is great. That's why when people walk, they do walking programs, and all of a sudden, oh my gosh, I lost a couple pounds, or I released a couple pounds walking X amount of time during the week, and then what happens? It stops.

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JJ Flizanes: Well, because you got better at it. Your body adapted, and now it needs more. And what you did before will no longer work, because your body's strong enough.

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JJ Flizanes: Alright, I hope you'll join me for the 3D Body Breakthrough, starting April 15th. JJFilzanes.com forward slash 3-day. I'm excited to see you, I'm excited to help you, and I can't wait to go into this next 2 months, into the summer.

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JJ Flizanes: loving what I look like, loving what I feel like, and knowing what I'm doing is working.