The START group is men and women 18-35 years old who are eager and motivated to change their lives and the world.

They live large

Party hard

are socially responsible




To find out how to become a part of this empowered group of young people- call, text or Facebook message Casey:

Cell: 603-496-8300

Facebook: www.facebook.com/casey.destefano

START postcard

Crossfit and Isagenix

Are you, or someone you know, a Crossfitter? Check out the article and videos below to find out how Isagenix can help you crush your PRs.

Crossfit and Isagenix

By Kjersti Cote

If a Crossfitter is interested in getting rid of that “puffy layer” that’s hiding all of the hard earned muscle and striation, then Isagenix is the answer.

Cleansing and the dense nutrition Isagenix supplements offer are a must for any athlete. The results that our professional athletes are getting from our product systems are hands down undeniable.

For an athlete to have products that are not refined, yet full of raw nutrients shipped in from various regions of the world and carefully placed into a container for convenience, is what they’ve been waiting for.

The thing is, is that it’s a mental game with WODs and athletes when it comes to cleansing. One might think taking off 2 days in a row to deep cleanse would set them back but it doesn’t. 2-day cleanses allows the body to massively dejunk, which is important for athletes as they have more toxic byproduct from workouts and muscle shredding, plus the increased exposure to environmental pollutants and increased amount of oxidative stress.

Cleansing not only addresses the above mentioned, but cleans house, allowing the body to absorb nutrients better for faster recovery and better results.

Day 2 in a 2-day cleanse is the magical day, more deep cleansing is accomplished plus hgh is at it’s highest which is critical for youthful aging and a stellar physique.

Days to cleanse would be-

WOD Mon and Tues/ Cleanse Wed and Thurs/ WOD Fri and Sat/ Rest Sun


Crossfitter recommendations-

Paleo meals

Eat every 2 hours

2-3 IsaLean shakes each day-

-1 of those shakes 30 minutes post WOD no exceptions.

-Remember our IsaLean is a “zone Paleo” shake- 40-30-30 whereas the IsaLean Pro is a modified zone for more protein, a must for guys!


AEDP with B-

-Each omega soft gel is equal to 12 other soft gels on the market and is huge for internal lubing and a natural anti-inflammitory

-Mass amounts of antioxidants to combat oxidative stress

-Product B to increase vitality and youthfulness- athletes are PR’ing with just Prod B like never before


-2-4 oz per day-Major contributor to increased stamina, energy and performance. Helps the body cope with physical stress.

Nightly Cleanse For Life-

-Daily dejunking like a light house dusting. Great for pre-competition.

9-Day Deep Cleanse-

-When they feel it’s time deep cleansing

-Minimum every 3 months

-Great for post competition

Mutli Enzyme Complex-

-For all Paleo cooked meals

Greens and IsaFruits-

-Helps oxygenate the blood better

-Again, needed antioxidants without all the sugar

-Cold pressed and extracted


-Depending on how strict the Crossfitter is:

-Adds extra stress relieving herbs and a kick of natural caffeine from green tea and yerba mate.


So…. what should your Isagenix order look like??

Order: 30-Day Cleansing and Fat Burning System with IsaLean Pro, IsaDelights & IsaPro

This system gives you 3 protein packed shakes per day plus Ionix, Cleanse For Life, Natural Accelerator, Isa Snacks, IsaFlush, a few samples of Want More Energy, plus the IsaPro for before bed and the IsaDelights for cleanse days and pre- workouts.

If you are eating 6 meals a day- this takes care of 3 of those meals per day at $5/meal


Start by clicking on the Isagenix site.

On the left side choose “30 day system”. It will then take you through choosing your flavors and placing your order.

After selecting the options for the 30 day system, from the drop-down menu choose “products” –> “energy and performance solutions” and add IsaPro and IsaLean Pro.

Potential Add-Ons:

Multi Enzyme Complex


Ageless Essentials Daily Pak

Want More Energy

E+ shots


Sample Isagenix & Crossfit Schedule- Thanks Daniel M.

Adjust to fit your schedule and WOD’s


6AM – Ionix Supreme

6:30AM – IsaLean Pro Shake w/ Ageless Essentials AM

8:30AM – Food snack

11:00AM – IsaLean shake Shake

1:00PM – Lunch

3:30PM – Ionix packet with Want More Energy and an IsaDelight (Pre-WOD)

4:30PM – 5:30PM – CrossFit WOD

6:00PM – IsaLean or IsaLean Pro Shake, w/Ageless Essentials PM plus 2 extra IsaOmegas (Post WOD)

8:00PM – Mini meal or food snack

9:30PM – 1 scoop IsaPro


Here is another video of Yurri Hanson, CrossFit Champion and his use of Isagenix:



Again, place your order by clicking on this Isagenix link

If you have any questions, call or text Casey at: 603-496-8300 or email: casey.destefano@gmail.com

What Is Metabolism?

What is metabolism?

Metabolism refers to the chemical process that takes place in the body. This chemical process allows us to breathe, pump blood through our body, turn our food into energy, etc. Your metabolic rate (same as your resting metabolic rate) is the number of calories your body uses each day while at rest. This is the number of calories it takes just to keep your vital organs functioning.

How many calories you burn each day and your “ability” to burn calories is related to your body composition. Everything inside your body can be put into one of two categories. “Fat” and “Non-fat”. Pretty self-explanatory, the “non-fat” category is everything that is not fat- bones, muscles, fluid, and tissue. The more “non-fat” you have, the higher the metabolic rate. One of the ways to increase the amount of “non-fat” in your body is through weight training. This type of exercise increases the amount of muscle and decreases the amount of fat.

For each pound of “non-fat” you burn 14 calories

Example: Person A weighs 150lbs- 50lbs is fat, 100lbs in non-fat. Person A would burn 1,400 calories at rest (14*100).

Person B weighs 150lbs- 25lbs is fat, 125lbs is non-fat. Person B would burn 1,750 calories at rest

To figure out your body fat composition you can Google “body fat  calculator” or a personal trainer at your local gym will be able to perform the test

How long food control hunger

The length of time a meal or snack will control your hunger entirely depends on which foods you are consuming:

Refined sugars & carbohydrates (white rice/pasta, fruit juice, candy): 10 minutes

Complex carbohydrates (vegetables, fruits, whole grains): 30-60 minutes

Lean protein (chicken, fish, lean beef, soy protein, egg whites): 2-3 hours

Lean protein + complex carbohydrates: 3+ hours

Metabolism Question & Answer:

Q. Can I change my metabolism?

A: The answer is yes- with good food choices and incorporating a little exercise into your daily routine. By increasing the “non-fat” compartment in your body, you’ll lower your body fat and increase your metabolism.

Q: Doesn’t my metabolism slow down as I get older?

A: This is a two part answer. Yes, most people’s metabolism slows down as they get older but it is BECAUSE they put on weight. Maybe that’s because of poor food choices, or maybe they are not working out as often or as hard as they were before. When activity and intensity levels decrease, so does your muscle mass. Like we talked about before, when your “non-fat” compartment shrinks, your “fat” compartment increases. So again, you can avoid “age-related weight gain” by increasing cardiovascular and weight training exercise.

Water’s Role In Losing Weight

The amount of water you consume each day plays a huge role in losing weight and maintain a healthy weight.

Water helps your body process nutrients and maintains good circulation. Water boosts your metabolic rate which gives you energy and helps you burn extra calories.

When consuming enough, water can actually help your body burn calories 3% faster.

Drinking 6-8 8oz glasses of water a day will help you replenish the fluids your body uses throughout the day. If you are working out, have a more active job, etc you need to drink more than that- between 8-12 8oz of water.

Water for thought

If you think you’re thirsty, you probably are. If you think you’re hungry, you’re actually probably thirsty as well. It is common to mistake hunger for thirst- the result is people get inadequate amounts of water and they overeat. What can this lead to? You guessed it: weight gain.

DO this: Next time you reach for a piece of food, drink 8oz of water first. That means before a single bite goes in your mouth! The majority of the time the water will satisfy your craving. This is especially helpful when you’re dining out. You know- you sit down to dinner, they put a basket of bread in front of you and before you know it the bread is gone and you can barely finish your meal. Before touching that bread, drink your glass of water and see if you still feel the need to polish off the basket of bread.

Under 100 Calorie Dessert Ideas

  • Peanut Butter Cookies- 1 cup peanut butter, 1 egg, 1 cup Splenda
  • Peach Soufflé- ½ cup egg whites, 1/8 tsp ground ginger, 3 peaches, 4 tsp granulated sugar, 2 tbsp powder sugar
  • Pumpkin Custard- 1 ½ cups low-fat milk, 2 eggs,  1 tbsp cinnamon, ¼ tsp cloves, ½ tsp ginger, ½ tsp salt, 15oz pumpkin, 3/4oz Splenda
  • Chocolate Mousse- 8oz Cool Whip Fat Free, 1 oz package of Jell-O Instant Sugar Free/ Fat Free Chocolate Pudding
  • Ice Cream Bars- chocolate graham crackers broken in half, Lite Cool Whip (thawed), wrapped in plastic wrap and frozen
  • Blueberry Muffins- 1 cup whole wheat flour, 2 ½ tsp baking powder, ½ cup wheat bran, 2 tbsp wheat germ, 2tbsp flax seed meal, ¼ cup granulated sugar, ½ block of soft tofu, ½ cup nonfat milk, ½ cup plain nonfat yogurt, 1 egg, 1tsp vanilla, 1 ½ cup of blueberries (added this ingredient after others are mixed)
  • Carrot Cake- 2 cup grated carrots, 6 egg whites, 1 banana, 1 cup skim milk, 1 cup unsweetened applesauce, ¾ cup brown sugar, 1 ½ tsp vanilla, 1 tsp nutmeg, 2 tbsp cinnamon, 2 tsp baking soda, 2 ½ tsp baking powder, 3 cup whole wheat flour, ½ cup raisins

Under 100 Calorie Snack Ideas

Want to liven up your lunchbox without packing on extra pounds? Try some of these easy snacks!

  •  Mini pita bread with a quarter of an avocado
  • 1 cup of unsweetened applesauce with cinnamon
  • ½ medium cantaloupe
  • Two rice cakes with one wedge light cheese
  • One 100-calorie pudding cup
  • ½ cup nonfat cottage cheese with ½ cup blueberries
  •  1 ounce turkey jerky with one slice rye cracker
  • 1 cup of grapes
  • 1 cup of mixed salad greens with 1 tsp of balsamic vinaigrette
  • 1 individual carton light nonfat yogurt with 1 tablespoon raisins
  • Toasted whole-grain waffle with a sprinkle of cinnamon-sugar
  •  ¾ cup tomato soup made with nonfat milk
  • 1 cup of broccoli w. 1 tbsp of hummus
  • 3 hard-cooked egg whites mashed with a little Dijon mustard and a sliced tomato
  • 15 baby carrots with 2 tablespoons fat-free ranch dressing
  • 12 ounces tomato juice
  • 1 apple with 1 tsp of natural peanut butter
  • Celery sticks with 2tsp natural peanut butter
  • 10 soy crisps with a small peach
  • 1 frozen fruit bar
  • Nonfat latte made with nonfat milk or soy milk
  • 1 cup whole strawberries with 1 tablespoon chocolate syrup

All About Protein

You may hear people say, “if you want to lose weight, you need to eat more protein” or “you don’t have enough protein in your diet”. But what does this actually mean? Are there “preferred” sources of protein? Can you get too much? How much protein should I be eating?

The best way to understand protein is to back into it, so that’s what we’ll do.

Protein is an organic compound, comprised of 22 amino acids. Amino acids make up 75% of the body and are necessary for every function we do. The body doesn’t store amino acids like it does with starches and fats (of course right? Why would it store the good stuff?) So this means we need to be taking in amino acids every single day. And again, protein is comprised of amino acids, so you need to be getting it every day.

Protein should be 10-35% of our total daily caloric intake. A lack of adequate protein in the diet can result in loss of muscle mass, decreased immunity (you may get infections easier, get sick easier), as well as weaken the heart and the respiratory system.

The best sources of protein

When you increase your protein intake, you run the risk of having a “high-fat” diet. This can easily be avoided by choosing protein sources that are low in fat and limiting the “high-fat” protein sources.  Limit the amount of animal fat you consume as well as certain oils

Healthy Protein Sources to Include in Your Diet:

-soy- some studies suggest consuming 50g daily can lower your cholesterol 3%


-whole grains

-white meat poultry (the skin is high in saturated fat, remove the skin before eating!)

-seafood- usually very low in fat, salmon is a little higher in fat than other seafood sources

-beans- ½ cup of beans have as much protein as an ounce of broiled steak, plus they are loaded with fiber which will help you stay fuller longer

How protein affects weight

Protein is a “hunger-management” food. When you consume protein, it sends a signal to your brain to decrease your hunger. Protein helps maintain muscle mass, which in turn raises your resting metabolic rate. The bottom line? Protein helps you burn more calories when your body is at rest. Protein also helps maintain blood sugar and insulin levels- leveling out the sugar “highs and lows”.

Amounts of protein are based on age, sex and weight

Like we discussed earlier, protein should make up 10-35% of your total calories for the day. Generally speaking, that’s about 46 grams of protein for women consuming a 2,000 calorie diet, and about 56 grams for men. An easier way to figure it out is to take your weight, divide it in half and subtract 10. Endurance athletes (marathon runners) need 50% of their total calories per day to be from protein, and pregnant/breastfeeding women need 10-20 grams more protein than they were getting before.

What is EFT? What is Tapping?

Have any of you heard of tapping? or EFT?

EFT stands for Emotional Freedom Techniques. It’s been called the “emotional version of acupuncture” -basically because with EFT, needles are not used.

What EFT or tapping does is help balance energy within the body. There is no special education required and anyone can learn in (even kids!)

About 5,000 years ago, the Chinese discovered a complex system of energy circuits that run throughout the body. These energy circuits … or meridians as they are called … are the centerpiece of Eastern health practices and form the basis for modern day acupuncture, acupressure and a wide variety of other healing techniques.

This energy courses through the body and is invisible to the eye. By analogy, you do not see the energy flowing through a TV set either. You know it is there, however, by its effects. The sounds and pictures are your ever present evidence that the energy flow exists.

In the same way, EFT gives you striking evidence that unique energy flows within your meridians because it provides the effects that let you know it is there. By simply tapping near the end points of your energy meridians you can experience some profound changes in your emotional and physical health. That’s what EFT is all about.  It is the central concept in the What is EFT question. (www.emofree.com)

I came across it, kind of by accident. I was looking up alternative medicine options for traumatic brain injuries and post traumatic stress and actually found a lady in little-ol Concord, NH who has done a ton of work with the military population and mental health.

But anyways, so I started looking into it more.

I’m familiar with Reiki (I was actually certified in it at one point)

I’m familiar with the manifestation, visualization thing

so EFT seems like a perfect addition to the “family” .

Once I started reading about it I wanted to learn even more.

Here are some EFT or tapping videos:

Natalie Hill and Tapping Into Your Power

Natalie Hill is incredible.

I stumbled across her website when doing some EFT research

She coaches women entrepreneurs and guides using EFT techniques.

Natalie hosted a free call and in that call said something that made it CLICK

All of a sudden, I got it.

I knew what I had to do.

EFT, Tapping, Veterans and PTSD

EFT Tapping is gaining more and more momentum and recognition.

–> What is EFT? What is Tapping? <–

As society shifts and health care costs continue to rise, more people are turning to preventative and holistic “medicine”.

Tapping is an “up and coming” area, and the publicity EFT is receiving for the success with veterans and PTSD is only increasing the awareness (of both issues).

The science behind EFT or “tapping”

A recent trail examined the effects of EFT on veterans with PTSD. Patients received 6 hour-long EFT sessions over the course of a month.

At the end of the 6 sessions, the EFT subjects and control group subjects were again tested. The EFT patients had significantly reduced psychological distress and PTSD symptom levels.

In addition, 90% of the EFT group no longer met PTSD clinical criteria, compared with 4% in the control group.

The results are consistent with that of other published reports showing EFT’s efficacy in treating PTSD and comorbid symptoms and its long-term effects.

The benefits of EFT are truly endless. Below is a list of numerous benefits- but it’s just the beginning!

EFT can help significantly reduce or eliminate:

  • Stress and anxiety
  • Anger and frustration
  • Depression
  • All kinds of fears and phobias
  • Negative memories and inner child issues
  • Self-doubt
  • Guilt, grief, confusion
  • Trauma of any kind including PTSD
  • Addictions of all kinds
  • Relationship issues
  • Weight Loss
  • Self-Esteem issues
  • Control issues
  • Improves Self-Confidence
  • Releases Triggers underneath Bi-Polar
  • Borderline Personality Disorder
  • Sports Performance
  • Job Performance
  • Trauma from Physical Abuse
  • Trauma from Emotional Abuse
  • Trauma and emotions from Molestation and Rape

After releasing “blocks” listed above, you will find improvement in many other aspects of life. Including but not limited to:

  • Reduce or eliminate physical cravings for substances and foods.
  • Relieve pain
  • Overcome Insomnia
  • Increase your overall well-being
  • Lose weight through eliminating emotions that cause emotional eating
  • Eliminate emotions that keep you from eating a healthy diet
  • Release the emotions that are causing dis-ease within the body allowing the body to heal itself.
  • Improve your performance in sports, your career and any aspect of your life.
  • Release your limitations about money and open to creating more abundance in your life.
  • Improve your business and personal relationships

There have been many other studies or clinical trials that have seen success with EFT and PTSD as well.

  • Military veterans with PTSD
  • veterans and family members
  • adolescents who were orphaned and traumatized by the ethnic cleansing and warfare in Rwanda
  • low income refugees

The research behind EFT and it’s benefits is ongoing, but the results it’s producing so far are very promising! Society is shifting towards more holistic and preventative medicine, and this is just one of the many ways you can work to heal yourself from the inside out naturally.







8 Habits of Insanely Fit People

Just a few simple habits can make the difference between a fit person and a couch potato, an everyday worker and the outrageously successful.

That’s because those simple habits work. And these ultra-fit examples are proof.

Fit People Don’t Diet

Michelle Obama, champion of nutrition and physical activity (and owner of some of the most inspiring arms in America), knows that obsessing over every calorie is no way to live. “The truth is, being a healthy woman isn’t about getting on a scale or measuring your waistline — and we can’t afford to think that way,” she wrote in Women’s Health in 2010. “Instead, we need to start focusing on what matters — on how we feel, and how we feel about ourselves.”

They Find A Way To Enjoy Exercise

Fitness is not one-size-fits-all — and the fittest people understand that and dedicate the time to finding an exercise routine they actually enjoy. Bob Harper, devoted CrossFit fan, takes it to the next step: “For me, working out is a form of therapy, it’s cathartic for me, it’s a good stress reliever,” he told Parade in 2013. “I know that when I go to the gym I am taking care of myself and I know I’ll feel so much better afterwards.”

They Don’t Compare Their Bodies To Other People’s Bodies

Bow down to Queen Bey! The singer/actress/mama/superstar’s weight has fluctuated for a number of movie roles, but she knows where she’s most comfortable — and accepts it. “I feel best when I’m not really thin and not really heavy, when I’m still curvy,” she told SELF. “I really believe that everyone is supposed to be different, and whatever is a natural weight for you is usually what looks best.”

They Get Enough Sleep

Jillian Michaels, tough-as-nails trainer of Biggest Loser fame, considers a good night’s sleep her secret weapon. Get “as much as you can,” she told Spry Living: “Sleep is critical for a strong immune system, metabolism, anti aging — the list goes on and on.” And she’s right: Skimping on sleep ups your risk for a number of serious health conditions. Plus, even just an extra hour of sleep can help your athletic performance. “I really do prioritize my sleep,” she told Health magazine. “I get seven to eight hours a night.”

They Cheat

Even the most fit know that a healthy-eating plan needs a little wiggle room. Jessica Biel values a “cheat” day: “When I’m working and I eat healthily all week, I then give myself one day — usually Sunday — when I eat what I want,” she told Glamour UK. “You have to, otherwise your mind goes a little nutso.”

They Make Fitness A Priority

We’re all busy, but if you want to be fit you have to make time to work for it. The most fit people strike a balance between work and family obligations, social lives and exercise. In fact, it may be what differentiates the fittest folks from everyone else, boxing champ Laila Ali told Ebony:

I do my best to work out five days a week. There are times when I can only get in three days a week because I am traveling or just need rest due to a hectic schedule. But working out is always a priority and if I fall off due to my schedule, it is not long before I get back on track. People who are fit are the same as anyone else. The only difference is their level of commitment. If looking good and being fit was easy, everyone would do it! Most people don’t want to put in the work or make the sacrifices needed in order to be fit.

They Eat Breakfast

“I never miss breakfast,” track superstar Sanya Richards-Ross told HuffPost. “If I do I am the most grumpy person in the world.” She’s one of many high-profile breakfast lovers and onto to something more than a mood boost: Breakfast eaters have more energy, lower cholesterol and are leaner and all-around healthier than people who skip a morning meal.

They Find And Appreciate Support

Sometimes it’s a significant-other-turned-workout-buddy. Other times it’s a family member who knows not to push that second helping of dessert. But the fittest people know that a strong support system will help them stay on track in their health-minded efforts. One prime example: Fergie and hubby Josh Duhamel. “We motivate each other,” Duhamel told PEOPLE. “She pushes me, and I push her. It’s something that we’ve always done for each other, whether it’s working out or in our life together. We’re compatible in that way.”


Energy Work for Athletes

Attention athletes!

You train your body, day in and day out.

You run drills

Practice plays

You run

You lift

You worry about nutrition

But have you thought about how it impacts your spirit, mind and body?

Energy work can take each aspect of your training and bring it together in harmony.

Energy work is gaining credibility as more and more hospitals and health care facilities successfully integrate these practice into modern medical facilities. 

See the Benefits of Reiki here

See the Benefits of EFT here


Reiki for Athletes

Reiki can expand a person, (in this case the athlete’s) own natural ability to heal itself and improve performance. Recovery time for the athlete can be greatly reduced as Reiki can improve the immune system as well as enhance the physical, cognitive and emotional aspects of an athlete in training.

Reiki can help to reduce fear, stress and worry while increasing confidence, memory and intuition all while promoting harmony, or a balance, which can positively impact the athlete and their athletic performance. Here, in this state of balance, athletes can reach goals with greater ease and overcome obstacles with less resistance.

What does this do? Not only does it have a direct, positive impact on the athlete, but it also works to improve the way the athlete interacts with teammates, coaching staff, etc. It can, in turn, enhance leadership abilities and improve team chemistry.

Reiki can be introduced at any point in an athlete’s career. Before big events, in the early stages or after an injury. The key, like with any other component of an athlete’s training program, consistency is key. It is an important part of the preparation and needs to become part of a routine.

What is the Purpose of Energy Clearing

What are some reasons behind energy clearing?

  • letting go of non-beneficial energy
  • to create/enhance positive energy
  • for balance
  • cleansing
  • attracting positive energies
  • healing
  • manifestation

What would you “smudge”?

  • home
  • objects
  • yourself
  • others
  • animcals
  • vehicles
  • office
  • land

When might you use energy clearing?

  • moving into a new house
  • trying to sell your home
  • after a traumatic event
  • on items that had a previous owner
  • if there is a lot of “tension” or “bad energy” in a location (home, work)

What is Smudging?

Smudging” is the common name given to powerful cleansing technique that is shared by many cultures worldwide. The purpose of a clearing ritual is to transform non-beneficial energy into a more positive one. It is a ceremonial way to cleanse a person, place or an object of negative energies or influences. It is also an effective method for energizing or blessing a person, place or object.

Smudging, or energy clearing, can be done using a variety of techniques. Burning herbs are the most common, but incense, resins, Reiki symbols, music, Tibetan bells and vibrations can all be used as well.

EFT Research & Evidence






Reiki Research & Evidence







What is Reiki

Reiki is a Japanese technique for relaxation and stress reduction that also promotes balance in the body. It is a healing practice that looks, and is, simple to learn and apply.

Reiki can be done anytime, anywhere. It is administered through light, non-manipulative touch or even no touch. It is a safe, non-invasive practice that does not interfere with any medical treatment or drug regimen prescribed by your doctor (be they conventional or holistic). Reiki has been practiced successfully since the mid 1920s.

Reiki can benefit anyone, regardless of age, situation or state of health. If you are healthy, Reiki helps you stay that way or even become healthier! Reiki is part of the traditional medical model and works on all levels of the human experience; physical, mental, emotional, spiritual and even may have a positive effect on the social.

Reiki has been classified as vibrational medicine by the National Institute of Health, and there are many prominent physicians, surgeons and health care advocates who feel that Reiki is the medicine of the future and hope to see Reiki integrated into every facet of conventional medicine. Reiki programs can be found in most major hospitals and there are millions of people around the world who have incorporated Reiki into their lives as a daily practice which helps them improve their own health and well-being.

It is important to know that Reiki can potentially help anyone because it does not treat a particular condition or dis-ease. Reiki helps bring the body back to it’s own balance which is unique for each individual.

The most commonly reported benefits of Reiki that are supported by hard data are:

  • reduced pain
  • reduced anxiety
  • improved well-being
  • enhanced quality of life
  • imporved heart rate
  • improved blood pressure
  • reduced depressive symptoms

People have also reported improved:

  • digestion
  • sleep
  • focus
  • memory
  • reduced fatigue


(Reiki Master Alliance of SNHRC and Affiliates)



Want to hear some good news about the CTRS exam? It’s a “content driven” exam, which means it really is about applying your knowledge and the questions are less likely to be “tricky” or get you caught up.

I took the CTRS exam in  2008. I was so freaked out at the idea of taking it and I was CONVINCED I was going to fail. I studied my butt off, went in there to take the test, and finished it within an hour.

I remember finishing that last question, looking at the time and panicking. There was no way I finished the test in an hour and did well. But I did. I passed using only the first 90 questions. I didn’t need any additional questions and finished the exam that had a “maximum sit time” of 3 hours…in an hour.

I was (am) blessed with an amazing education from Springfield College and amazing internship and work experiences at Walter Reed Army Medical Center, Disabled Sports USA, the National Naval Medical Center and Spaulding Rehabilitation Center.


This is a picture of me while I was interning at DSUSA. We took a group of wounded warriors to the Endeavor Games in 2007.

I am confident that the resources below will help you ace the CTRS exam. Whether you are taking it for your first time, or you are getting your license renewed, these are products you will definitely benefit from.

Study Guide for the Therapeutic Recreation Specialist Certification Examination

This guide includes great information about how to take the test, but it has 90 warm up items and 180 sample questions (the equivalent of TWO full practice tests!)



nctrc study guide

NCTRC Exam Study Guide


This study guide has practice questions, preparation tips, goes over the most important information that you will see on the test and dissects the questions to help find the correct answer through “hint words”




flash-cardsNCTRC Flash Cards


Repetition is key- don’t waste time making your own flashcards, these will reiterate the information you find in the “exam secrets” guide.

Therapeutic Recreation Certification Requirements

The exam is completed on the computer at a testing center. There are 90 questions and you have 86 minutes to complete it. After the 90 questions are completed, you’ll be notified on your computer screen of a pass or fail grade or you will be issued 15 additional questions to be completed in 14 minutes.

In order to sit for the exam, you need to meet the exam requirements and submit your application with your examination fee. Once your application is accepted you will receive a letter from the testing company. At this point you can schedule the date, time and place of your exam.

On the day of your exam, make sure to arrive to the testing site at least 30 minutes before you are scheduled to start taking your test. Make sure you have a valid, government issued ID with you. You’ll be required to lock all of your personal belongings in a locker before proceeding to your computer.

A passing grade of the CTRS exam is the final step in becoming a Certified Therapeutic Recreation Specialist. To get to this point, there are certain requirements that need to be met by taking one of three paths:

First path: Academics & Internship

This is done by completing the required amount of credit hours plus 480 hours of field placement. Resulting in a bachelor’s degree (or higher) with a major of therapeutic recreation, leisure or recreation with an option in therapeutic recreation. The degree must be from an accredited college or university.

Second path: Academics & Work Experience

This is done by completing the required amount of credit hours to earn a bachelor’s degree (or higher) from an accredited college or university. In addition to this, a minimum of 5 years paid in the therapeutic recreation field (defined by NCTRC Job Analysis)

Third path: Academics & Work Experience Supervised by a CTRS

Again, this is done by completing the required amount of credit hours to earn a bachelor’s degree (or higher) from an accredited college or university. In addition to this, a minimum of 1 year, full-time paid employment is required under the supervision of a CTRS (again, defined by NCTRC Job Analysis).