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Strength Training for Hormone Health with Terry Tateossian

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Terry Tadiosian shares her journey of losing 80 pounds in her mid-40s and how she transformed her life by addressing both the physical and mental aspects of health and wellness. We dive into how strength training becomes essential for women in perimenopause and beyond, debunking myths about "bulking up" while emphasizing the importance of compound movements for bone density and longevity.

• Personal transformation story - shedding 80 pounds and rebuilding life in mid-40s
• Fear and self-sabotage as breadcrumbs that guide you to root causes of recurring patterns
• Overcoming reverse body dysmorphia - the delusion about weight gain until health issues arise
• Starting with awareness - auditing your habits, nutrition, and movement patterns
• Why women need compound movements (squats, deadlifts, hip thrusts) for long-term health
• Addressing the misconception that women will "get too muscly" from strength training
• How joint pain and "crunchy knees" often improve with regular strength training
• Cardio isn't the enemy - it's about using it intelligently alongside strength training
• The importance of personalized approaches to supplements based on blood work
• Embracing the urge to quit as part of the journey and having strategies to push through

For free resources on macro nutrition and personalized guidance, email Terry at terry@thehouseofrose.com or find her on Instagram @howgoodcanitget.

https://www.thehouseofrose.com/womens-wellness-retreats/

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Keep Shining- Shanna Star

Shanna Star:

Welcome back to another episode of the Shine Podcast. I'm your host, shana Starr. Today I have guest Terry Tadiosian here with me and I can't wait for you to hear our conversation. We're going to go over a lot of things, mostly the later hormone changes in life for women that perimenopause, menopause and postmenopausal especially and specifically getting into strength training and what that looks like and how important it is for you, which, if you know me at all, you know this is close to my heart. I'm all about it and I'm going to shout it from the rooftop. So now Tara gets to do that with me. Let's jump right to the conversation. Tara, I'm so excited to have you here today.

Terry:

Thank you for having me, Shauna. I'm excited to be here.

Shanna Star:

Yes, and while I was researching all the things you do, I do have to share that you are a powerhouse in personal transformation. You shed over 80 pounds in your mid-40s and that also didn't host just like a physical change, but it also helped you rebuild your entire life. You're a certified trainer, nutritionist and hormone specialist, and you also built multiple seven figure companies. So now what you're doing is helping women in their later hormone changing phases, which is perimenopause, menopause, postmenopausal, and now you have a wellness brand on longevity and holistic health, and you're the co-founder of Thor and the host of how Good Can it Get? Podcast. That's quite the list of amazing things you've been doing.

Terry:

Thank you so much, I appreciate it.

Shanna Star:

Yeah. So, with all of that, the first question I want to ask you is so, with all of that, the first question I want to ask you is what is the final straw that made you make this big jump, the first big change that you wanted to make in life, and what was the last?

Terry:

thing that made you go. Yes, I have to change, and change for good. It was so many things, I can't even pinpoint it to one particular thing. It was just I got tired of constantly failing and starting from scratch. So I did that for many, many years, trying to figure out my own wellbeing right, my own mindset, my own emotional health, where a lot of these things actually stemmed from, and I was just tired of constantly starting from scratch. I said to myself okay, you know, you got hospitalized twice, you're pre-diabetic, you're 80 pounds overweight. Something's got to give. You have to figure this out. And yeah, it just I got tired of myself.

Shanna Star:

Yes, yeah, and I know you talk a lot about why fear and self-sabotage are actually a form of teaching, and will you go into that a little bit more? And how did you learn from them and then also teach others to learn from those as well?

Terry:

Fear and self-sabotage. They are usually the breadcrumbs that can guide you to finding the root cause, potentially, of why there's a particular pattern in your life that keeps repeating over and over. And I believe that it applies to a lot of different things. Right, it's not just about weight loss or fitness or nutrition. It applies to relationships. It applies to the relationship with ourselves, with other people, our personal relationships, or with our children, our partners, our personal relationships with our children, our partners. It applies to just about any type of pattern that we see, where we start something and then we either stop, quit, believe that we failed, and then revert completely in the opposite direction. And so they provide clues if we're willing to pay attention and to really be radically honest about what it is that we're doing. Now, a lot of times, we have blind spots as human beings, right, we can't constantly be in, you know, 100% awareness mode, which is where, a lot of times, therapists and coaches and friends and family may be able to point us in a direction if we're ready to hear it.

Shanna Star:

It immediately popped something up for me, and it's hard to see ourselves that way. I was in bodybuilding, I was always active, I was doing power lifting and then within just a couple of years I actually gained 50 pounds while still lifting, while eating healthy, and it almost was hard to even fathom the amount of weight I put on. And I could see there was almost a opposite body dysmorphia, where I was like, well, I know I'm bigger, but I don't know if I'm that much bigger. And then I would see myself in a picture and be like, oh no, this is awful. This is not where I feel good, and not just because of physical difference, which you know, the clothes change. I could tell I wasn't lifting as heavy, I wasn't doing as well, but it also I was tired and fatigued and I mean I couldn't sleep.

Shanna Star:

All these other things started happening, and so I actually just started seeing a functional doctor last year as well. That have helped me start to lose that weight as well. And it's just like you said, it's hard to see yourself that way and hold that mirror up and really see what's happening and then to get help for it. Yeah, so what was maybe for your start? I know that there is also a mindset change, along with body, but when you did first start to change, what habits did you first implement that you suggest when people are like, okay, great, I want to change my whole life, but that's a lot. So what are some? Maybe small steps and some bite-sized things.

Terry:

Yes, so you, you, you actually brought up something for me as well that I'm going to share. So what's really interesting? What you just said earlier, the reverse body dysmorphia. So I had that. I was in complete delusion about the fact that I had ballooned up to 210 pounds because I was not overweight before that. So in my childhood, adolescence and my 20s I wasn't overweight, and when weight started creeping up, I was like, oh, whatever, it's fine, I look fine.

Terry:

And I would think that I looked one way, because I guess it's like a residual body image that you have right, growing up, it's kind of that's how you perceive yourself. But then I would see a picture and I would be like, holy smokes, what happened? Right, because that wasn't what was being projected in my own mind when I was looking at myself. And the only time I would actually realize how heavy I had gotten is especially when the picture was from the back. There's a lot of weight I was carrying was on my back and you know it was hard. That was hard, that was hard to see, that was very hard to see, and the reaction usually was well, I don't want to see it, I don't want to look at it, I don't. I don't want any pictures of me. Do not take photos, I'm. I'm going to just stay in my bubble of delusion, right? For as long as possible. Until it wasn't possible anymore, uh, until diabetes started showing up, until extreme anxiety started showing up, to the point where I thought it was having a heart attack, and then I couldn't ignore it any longer.

Terry:

So the delusion bubble had to pop and so, yeah, so what are some of the habits that women can implement in order to start making changes? So one of the habits is to become more aware of your habits, right? So really take an audit, audit your day, or maybe even your entire week, and see where is the extra coming in and at what point is the extra stuff coming in in terms of nutrition. You know, where are you feeling like you're grazing or you're emotionally hungry, or where maybe you're not getting enough protein. And just do an honest, transparent audit.

Terry:

Yes, some people say, oh, that's disordered eating, to track things and whatever. How is that Right? So if you were to start a business, you would be running a spreadsheet for your cash in cash out. Is that disordered business? No, right, so it could. You know, look at yourself as the CEO of your own body. What's coming in, what's going out. Take a good look at it I know accounting is painful for a lot of people.

Terry:

It's the same thing, right and then become a little bit more aware of your movement pattern, right? So are you sitting down most of the day? Are you intentionally moving your body? Are you walking? Are you maybe doing yoga, pilates and maybe work up the courage to go to the gym and pick up a few weights? I know that that is an intimidating thing for a lot of women.

Terry:

At my retreats, most of the time, that's where I get the most resistance is when I say, all right, we're going to go lift some weights and everybody's like, uh no, you know, I don't, I'm, I can't do it, I can't do it. You know, I have a knee injury. I hear this all the time. So there's a lot of ways around all these things. And that's self-sabotage, right there, right, saying I can't do something because I have an injury, and all all those thoughts that you have.

Terry:

Write them down, yeah, all the reasons why you can't do something, why you can't, um, move your body right, in whatever feel, in whatever way feels comfortable at this stage that you're in. All the reasons why you're resisting, maybe getting a trainer or coach who's a professional in helping people move their body in the way that is, um, the right, uh amount for the level of fitness that they're at. You know all those things. Write them all down and audit yourself, because there's uh it's very hard to catch the thoughts in the moment. Yeah Right, they kind of get all jumbled up with all kinds of other thoughts and then you move on to other things. But when you write them down, they're right there, black and white. You can revisit them at any time. So that would be my first step.

Shanna Star:

Yes. So as a lover of muscle building, and especially women who have never lifted, which I know, there's less and less it's becoming more the norm to at least lift a little bit in between, maybe other exercises they love. But there's been people in my ear being like, well, I don't want to get too big, you know, too muscly, and I'm like I've been trying to get too muscly for 15 years and it still hasn't happened. So you know that's the first thing that I always tell people. And they're going to lift.

Shanna Star:

And I really got into muscle building and, like I said, bodybuilding in my twenties and I saw how important it was then, and not just to look better, but it also helped then carry my body through cardio, do simple movements.

Shanna Star:

It also triggered something in my brain that was like I'm working on my body, I want to work on my mind and I want to work on my heart, and it not only builds muscle but it helps protect parts of our bodies like our bones. I think of women who are maybe post-metaposal, where they're losing bone mass and muscle mass and as I'm creeping into my forties to my forties, my muscle or my working out might look a little different. I don't spend two and a half hours lifting anymore. That hour does the job, but it's the first thing I tell women as well is just do a little lifting and, of course, up your protein, because they always go a hundred grams is way too much or you know whatever I suggest to them. So let's talk about ways women can build that strength who aren't 20 anymore. I know you love compound movements. Will you talk about those a little bit?

Terry:

Absolutely so. I always tell women when they first started working with me is you're not going to get trained any differently than a man, right, you're going to do the same moves as a man, because that's what works. You're just not going to look like one, but you're going to look like one, but you're going to have like, um, it's almost impossible to look like a man.

Terry:

Yeah, you have to be on some heavy steroids and really be trying for sure it's not by accident. Okay, For anybody listening out there you're not going to. You're not going to go to the gym, lift a 10 pound dumbbell, do a couple of squats, go to bed, wake up and you're going to look like a man.

Shanna Star:

It's not going to happen, Especially with women who you're carrying kids who are way heavier than that. You don't look like a man now, so you know yes, so yeah, absolutely.

Terry:

And you know, women are afraid of compound moves. So I see this constantly. You know deadlift, squats, hip thrust I consider a compound and bench press. They're afraid of it, they're intimidated. One because we're made to believe that they are dangerous.

Terry:

Right, oh, I'm going to hurt myself. Oh, I have back issues. Oh, my knees are crunchy, my shoulders crunchy, you know. Oh, you know, I'm achy here and there, my shoulders crunchy, you know. Oh, you know, I'm achy here and there. I cannot do these things Right. So that's almost like an instant barrier. And the question is well, why not Right? And are your knees crunchy because you're not doing these things right? Because, yes, absolutely, and I've noticed that that's exactly what happens. So if I have a block here and there where I don't have squats, they get crunchy and it's it's kind of normal. I think knees are just crunchy period, but they get less crunchy the more you strength train, the more you do squats, the more you do these things.

Terry:

Um, so, in terms of compound moves, the reason why I like them is because they're a full body activation type of exercise and they build brute, raw strength Right. And, of course, we do need accessory work, we do need targeted, isolated muscles, um, uh exercises, because you know, if you're doing it for aesthetics, I think that that's great, right, that's what we're looking for. We want to see results. But if you're looking to, uh, increase bone density to avoid osteoporosis, to develop raw strength, you want to be doing compound moves, and they are really, I mean, that's, there's no replacing them okay, you cannot do a gazillion leg extensions and expect the same result to you know, aesthetically to your body as well as strength wise, compared to doing squats, right, and I'm not saying skip leg extensions.

Terry:

I love leg extensions, for us too. But there's a rhyme and a reason to having a really intelligent program created for you where you are doing one compound move here and there per week, right. So spread them out, or maybe have a different focus in each block, where maybe one block you're focusing on your squad, another block you're focusing on your deadlift and so forth and so forth, so you're not overwhelmed and overloaded. But I don't like to skip them. I think that they are uh, they build long, they give you longevity, they build strength, uh, they shape your body in just the right ways and you feel really good. Right, feel good.

Shanna Star:

Yes, yeah, uh. Going back to crunchy knees, the first thing I thought of is when I'm not in the gym doing legs as regularly, like, let's say, sometimes in the summer I tend to paddle more or bike more, you know, do other activities, and when I haven't been to the gym as much, I noticed my knees are a little like that doesn't feel great. So I'm like, oh, it's because I haven't been doing lunges or squats as much and that muscle isn't built around the knee, and so that's exactly what I say to women as well. It's like, of course they hurt because you don't have anything protecting them. But if we build that muscle a little bit, it'll help protect all those things that feel creaky and crackly and all the other things we don't want to hear.

Shanna Star:

If 20 year olds are listening, I don't mean my age, I mean, you know, when you're 70s and 80s, do you want to be able to bend over and pick up the groceries you put on the ground, or tie your shoe, and some of those compound movements are exactly what your body's doing. So if you practice them with a little bit heavier weight, then you're going to be using them in daily life. Those things, those daily things that you want to do are going to be doable for longer, so I love that. How about sitting down on the potty? Yeah, I said that to my mom yesterday. It was on Grace and Frankie that show where she got stuck on the toilet and I was like, see, I don't want you stuck on the toilet, do some squats, you know.

Terry:

There's a reason why they call it pop a squat.

Shanna Star:

I love that a squat, and I know also you've talked about and I mentioned earlier like in your twenties, when it's a different season of life. I was in the gym for way longer and now I don't have not just that time, but my energy looks different and so I can give it a really good go and about an hour I'm like I'm done and I know you have done the same way as far as you're in there about an hour ish. Will you talk a little bit about that, as far as, like, how you feel about that time in an hour is more than enough.

Terry:

I think an hour is more than enough. Um, you know, personally, though, I personally can spend all day at the gym. Yeah, personally, though, I personally can spend all day at the gym. It's not really an energy thing for me. I just really enjoy being active and I love the weight room and sometimes I will linger around, sometimes I will take longer rest periods, sometimes I will experiment with different things. Like I'll see a new machine and I want to figure out, like, how do I use it? You know, I'm very curious about all the different innovations that are going on. There's so many different glute machines, for example, right now, and I've just I find it to be fun, right, and so let's like Disney world to me. I don't go to Disney, but I love gyms that feel like Disney to me, so I like that.

Terry:

But I understand a lot of women don't have the time it's not their job to spend all day at the gym. They don't want to, right, they want to get in and get out. Personally, I think 50 minutes to 60 minutes of strength training is more than enough. Especially if you do it three or four times a week, I think you're you will get really great results. Now, mind being mindful of your nutrition at the same time, right, but you will see a lot of strength gains Now. If you're looking to go to be into a fat loss state, then you know you got to look at your nutrition as well. But I think that's plenty of time.

Shanna Star:

Yes, yeah, and I think I mean I feel like this is more well-known now but the more muscle you have, the more fat you are and are capable of burning. And so women are like I want to do cardio, cardio, cardio. And what's interesting is this last year I found out that I was like insulin resistant, so like you know that pre pre diabetes things that you talked about it as well and she was like you cannot run, you need to be doing. I can do all the other activities we've talked about, and especially weight training. But sometimes women are like I just want to be lean or I just want to lose fat. It's like if you have more muscle, you will be burning more fat, and I think that's important that women realize like your body will work functionally better with a little bit of muscle on you. Um, and I love that, you said that you go on the gym to experiment because, okay, maybe some back squats do hurt some women, but there are variations. So will you talk a little bit about that as well?

Terry:

Yes, I love this question, but I also want to go back to cardio. Yep, so I personally, I don't feel that cardio is the enemy. I think that only doing you know cardio excessively, for you know, two hours a day every day will eventually your body will become adapted to that right, so it's no longer going to give you that same effect that it did. Let's say, for example, you were sedentary for a really long time and then you started doing cardio and of course, yes, you're going to lose weight. But if you continue that for 1020 years, your body is now going to respond in the same way, and that's where a lot of women find themselves in their forties and fifties, because that's what we learned back in the day. So you had to do a lot of cardio and you had to restrict your calories. And then they find themselves 20 years later doing that same thing that used to work in their twenties they had more natural muscle back then Happens overnight, I swear Right. And so they continue doing that. But our body has completely changed. We're not in the same body. Our hormones are different, our bone density is declining, Our muscle mass is declining and we're still continuing to do cardio, and so cardio has gotten a bad rap? I think for no reason Because cardio is great.

Terry:

It's great when you use it intelligently, with variations on exercises for compound lifts that cause discomfort, pain, or maybe there's a reason, a functional reason, why somebody cannot do it. So I'll give you an example. Let's say and this is a true story I have a client who has had back fusion surgery, mm-hmm, and a lot of the compound moves and squats that we do are, let's say, for example, on a horizontal leg press, like a kind of like a Pilates reformer. You can still do a lot of the same movements using a different machine.

Terry:

A hack squat, for example, is great compared to a free barbell, right, because the free barbell has a lot of room for mistakes. You need a lot of balance, you need to learn how to use it and when you're a beginner, that might not be the right exercise, right? So hack squats, horizontal leg presses, vertical leg presses there's Pilates reformers love those for any type of recovery work or PT work, to continue to develop muscle, all kinds of things like that. So there's tons of variations and alternatives, which is why a good trainer or coach is great to have, because then you don't put it on yourself.

Shanna Star:

Yeah, I agree. And back to that cardio is. I totally agree. Running is not for me anymore, I said by my doctor, not mad about it, but I still implement cardio and movement almost daily and that could be walks and walking incline or hiking or biking or paddling or you know all the things that I still love. It's still activities I enjoy. So I totally agree that cardio has gotten a bad rap when for me it's just running is no longer a great choice.

Shanna Star:

But I agree with you and I know that with like all the things that you do. I would love your take too, because I was trying, for probably it was almost three years on my own where I'm like well, I know how my body works, I know what should be working. I keep gaining weight, I'm eating well, I know how to eat, I've competed, you know. You know all the things and there's a time hormonally, where your body changes or something happened. You know it doesn't have to be just perimenopause, it could be anything else or a trauma-induced change, autoimmune stuff. And it finally got to the point. For me it was like I can't do it on my own and I need to see somebody. And that was a huge change. And I added in different nutrition. I've changed that. I even changed where I buy my meat. Now I buy it from like a local ranch. And I also changed my vitamins.

Shanna Star:

And what I loved about hormone doctors and I'm sure you do this as well, I didn't peek into this about you is I had a lot of blood work done and a lot of women are like oh well, what vitamins do I need to take? And I'm like I don't know because it's different for every person, just like those exercises I found out I have zero zinc in my body. So as soon as I put zinc I was like, oh, I'm alive, I'm awake again, and so will you talk about maybe even doing some of those blood work things before you start seeing issues. So there's a baseline and when you talk about how you feel about those things in general, I would love to hear your take.

Terry:

Yeah. So I always wonder, when you know people say I'm taking these supplements to balance out my hormones, I'm like well, hormones, I'm like well, how do you know where the balance is? Did you have blood work done, let's say, 10 years ago, five years ago, two years ago, whatever last year? No, this was just something I saw an influencer on Instagram recommend, and then, little by little, the supplement stack. Okay, I saw a supplement company selling GLP one supplements the natural GLP peptide, why you need this for fast weight loss and fat burn and more energy, and I was like, wow, like they're piggybacking on these buzzwords.

Terry:

Right now, millions of people are buying these things. Who knows what's in it? Because it's not regulated and what in the world is happening right. So we're so desperate for the next, latest and greatest pill we can pop and thing we can do without really knowing how it's going to affect us, because every person has very different bio-individual needs, and maybe you don't need that supplement. Maybe that taking that supplement is actually going to make you feel worse for the state that you're in. So my recommendation is usually no supplements, unless your doctor says you need one because your blood work showed a deficiency in XYZ. Now the other thing, though, is that I prefer that clients get that supplementation from real food. So if you are deficient, let's say, in iron, then let's look at what kinds of foods can we incorporate. What does your nutrition look like? What do you eat on a regular basis, and why are we deficient? Right? If you're deficient in vitamin D and you live in a in Alaska, then I understand why you wouldn't need supplements, right?

Shanna Star:

Right, so it's yeah, I totally agree with that. It just it's so interesting hearing like anytime, and especially that GLP one. I see it on even TikTok all the time now. They're like oh yeah, this patch, and I'm like I understand that they're in the money-making business, but those GLP is for specific people with specific needs and work for those, but not everybody needs to be on them. But just because it's a hot topic, they're like great, it'll work, great for me, and that's not always the case, for sure. So ooh.

Terry:

Mind blowing, like there's companies and brands that are jumping on this trend right, but it's not an actually real, a real GLP. They're just calling it a GLP and it's a bunch of different supplements and herbs and they're making claims that may or may not be true. Who knows? It's not regulated. We have no idea. Literally.

Shanna Star:

Yeah, what's in that Awful? I would love to know. Is there anything that's maybe been on your heart lately, or maybe something that keeps coming up for you time and time again that you would love to share with everyone listening? Maybe that we haven't talked about yet today?

Terry:

Yeah, oh, what a great question. So a lot of times people want to start a health journey. They feel called to do so and then two months into it they decide to quit, and what I have found through my own trials and errors is that that's just part of the journey. That's just part of the process, because it is difficult, it will bring up a lot of things that are just kind of stagnating in your body that you need to clear out, and it takes time to do it. And so when you keep starting and stopping, starting and stopping, it's just delaying the process.

Terry:

So expect the urge to want to quit and be ready when that happens, when that feeling comes, and soothe yourself through it, right, soothe and calm your nervous system through it. Maybe go take a yoga class, maybe go take a Pilates class, maybe try meditation, breath work, you know. Maybe talk to a friend, talk to a therapist, you know, maybe talk to a friend, talk to a therapist. But whatever it is that you do, do it with love and understanding that we all go through. That it's not, it's not unusual, it's very normal because it is very difficult. And so just give yourself grace to give yourself a little bit of time, take a breath and go right back into it, because that's what's going to make you successful.

Shanna Star:

Yes, yeah, I love that too, and especially it brings up where you're not going to be doing habits out of motivation, because you hardly ever feel motivated to do any of the great habits for yourself. But it's really about just dedication and doing it. And there was something I heard a while ago I don't remember what bodybuilder said this, but it was years ago where he said okay, just go to the gym and sit, tell yourself you're going to go, sit on the bench, you don't even have to work out that day. And he said odds are, once you get there you're going to start. But it's just the going and the getting.

Shanna Star:

And I do that to myself. When I'm going to work out at home, in my home gym, rather than go to the gym, depending on traffic, I tell myself that I said just do this one compound movement to start. If you want to be done, you can. And 99% of the time I continue going. Um, and it's just, it's making yourself do that first step, it feels good. Yeah, and I still want those curves as I'm losing the weight, so I don't want to lose booty. You know we got to keep working on the glutes, ah the booty yes.

Shanna Star:

Oh, I love that. I also want to know how can everyone find you and follow you, and I know you have a place that we can get a free guide as well.

Terry:

Will you talk about that? Yes, absolutely so. You can find me on my website, the house of rosecom. So T H E house O F rose R O S Ecom. You can also find me on Instagram. My username is how good can it get? Because it can always keep getting better. No matter what age, no matter how much weight we gain, it can get better, and I do have a free macro guide where you can figure out your own macros. You can get that by emailing me at terry T-E-R-R-Y at the house of rosecom.

Shanna Star:

Perfect. I'm putting that all down in the notes so that in case they're busy working out right now, they can click on that in a little bit and contact you as well. So I appreciate you so much, terry, and all of your knowledge, and congratulations on all the things you've done and the weight loss and also the transformation of the mind, because that's really the biggest part I feel in weight loss as well.

Terry:

So thank you for your time today. Thank you, Shanna. I'm rooting for you.

Shanna Star:

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I love HoneyBook and can't wait for you to use it too. Are you a photography business owner looking to elevate your business? I started using PicTime and am absolutely in love. I have been looking for a different solution and this has been it. It is the ultimate streamline for workflow and enhancing client experience. It has beautiful galleries and it's easy for clients to navigate.

Shanna Star:

Download with all of images or you can select how many images they download, which is incredible for my business. I also love the AI integration, which means if you have more than six people in the gallery, they can just simply click on their face and look for them and download those photos. I love it. It has a built-in e-commerce capabilities, making it simple to sell those digital downloads, prints and merchandise all in one place. Now you can join the thousands of photographers who trust PicTime and me not to just store your work but grow your business. You can try it for free with my code and get also an extra free month when you upgrade to a paid plan. Link is going to be in the notes or you can head to davistaphotographypic-timecom slash referral. You can head right to the notes and click on the link so you can start your beautiful galleries today.