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About Katie Evans

Katie Evans,
Empress, Living Lite Wellness Centers, Inc.

Katie has been a keynote speaker and seminar leader for many organization and professional associations at the state, regional and national level.  She specializes in stress reduction, GRIT and healthy living.

Katie has written for several publications and is the author of a collection of essays on  Katie has hosted 2 radio shows in the Seattle area and has been a  guest on many different television and radio shows, speaking about habit change, “What NOT to buy a woman for Christmas” and stress reduction. She was been interviewed many times on grief and loss          as well.

In 1987, Katie created The Living Lite Wellness Centers, Inc.  At Living Lite, they help people lose weight in a healthy way, through classes.  These classes are easily adaptable to the Corporate learning structure.

In 2012, Katie created the Wellness Fund to help charities raise money through her classes and lectures. See what those who have benefited from Katie’s work have to say.

Katie is a native of Spokane, WA and has lived in Seattle most of her life. 
For over twenty years, Katie years, was a popular part-time instructor at South Seattle College, Edmonds College and Everett College.

Katie is the author of “Random Acts to Lighten Up:  Easy Tools for Life” available at

Katie received her Bachelor of Arts Degree in Psychology from the University of Washington.

Katie is an avid golfer.  She enjoys outdoor activities with her family and dachshund, Heidi. 

What attendees say about Katie:

“Every great idea you shared was surpassed by the next great idea. After listening to you, I have been supercharged to implement the strategies that you suggested. You held my attention and left me begging for more! I have implemented some of your great ideas, such as optimizing my web page and SEO and other marketing gems. I am already starting to see great results!” Marc D.

“Katie is kind and funny–a great combination!” Shirley B.

“Thank you for having Katie Evans present to us. I laughed and learned so much.” Marilyn C.

“I took 7 strokes off my golf game–Yahoo!” Stan B.



Katie Evans                                                                                                                  Keynote Speaker
CEO Living Lite Wellness Centers, Inc.                                                                                      5801 196th St. SW Suite 315                                                                               Lynnwood, WA  98036                                                                               206-841-4876

Katie Teaching

Katie Evans leading a meditation class at UW.

Katie Evans leading a meditation class at UW.
Katie Evans leading a meditation class at University of Washington, Seattle, WA  December, 2016.


Katie Evans                                                                                                                  Keynote Speaker
CEO Living Lite Wellness Centers, Inc.                                                                                      5801 196th St. SW Suite 315                                                                               Lynnwood, WA  98036                                                                               206-841-4876

What Mindful Meditation Attendees Say about Katie







Katie Evans                                                                                                        Entrepreneur, Author, Keynote Speaker

Comments from attendees to the Mindful Meditation Class (over 200 attendees) at the University of Washington POD Retreat,               April, 2017:

  • Best meditation class I ever took. Thank you!
  • Extremely effective, left me with new tools for inner peace, relaxation, and stress management.
  • Great tools to improve in all areas of life for all-around better well-being
  • I’ve always wanted to try meditation so this was a good way to spend my after lunch. Katie was funny and so great to listen to—sooooooo relaxing!
  • Katie’s so good. First [time] I have been hypnotized—great!
  • Loved this session. Hope she will be back next year!
  • Relaxing and comforting. Katie was amazing.
  • Strong tools that I look forward to applying to my life. Very thankful and enjoyable.
  • Useful and relaxing. Techniques I will use for a lifetime.
  • Would recommend this for everyone to take.


Katie Evans                                                                                                                  Keynote Speaker
CEO Living Lite Wellness Centers, Inc.                                                                                      5801 196th St. SW Suite 315                                                                               Lynnwood, WA  98036                                                                               206-841-4876

How to Stand Out in an Interview—Even If You've Been Laid Off

Hi Lisa,

I have been laid off twice in a row. I had my performance review done by my boss two months previous to the most recent layoff. He was impressed with my work and received positive feedback from several clients I worked with. The last thing I expected is to be laid off. 

Even though, the lay off was not due to performance (as mentioned by the HR person during the layoff), I feel like a looser and keep thinking why is it happening to me twice in a row. I keep asking myself: What am I doing wrong? Why did I keep getting selected it to be laid off?

I'm not sure if it is only pure bad luck. It is been two months now and I'm still feeling sad and upset about losing my job. Who is going to hire a person who got laid off person twice? I'm sure hiring managers will think twice about why I got laid off twice. How do I address interview questions about the reason for leaving my previous jobs?

I want to move on but I'm not able to, I need help but I'm not sure what kind of help. I lost confidence in myself and lost trust in people and organizations. I feel I'm damaged and I do not know where to start.



Dear Frustrated,

First, I’m sorry to hear that you were laid off. I have experienced it myself and have worked with many clients in the same situation. It is important to know the feelings and thoughts you expressed are very common and normal. In fact, they are so common, that when I decide to update my book, Ace Your Interview, I added an entire section on this topic! 

So allow me to share with you an excerpt from my new book, now titled, Red Duck Interviewing (imagine a bright red duck among a sea of yellow ones). 

Here’s the excerpt:

Passion or Anger? It's Up to You

Remember, red is a color of intense and extreme emotion. It’s a color of both passion and anger. Think red as a reminder that your emotions and attitude count. As good as you may be at being positive and enthusiastic while working, if you are currently unemployed, the stress and fear of job transition may begin to show its ugly head.

When you are not working, you may find yourself more open to negative emotions. One moment you may be feeling positive and a few minutes later you’re feeling frustrated, ashamed, or embarrassed. One of my clients even told me, “It’s like I am wearing a sign around my neck—unemployed, failure, unwanted.” So it’s important to recognize that being unemployed is simply a current situation to deal with—not a character flaw—and that a successful interview starts by effectively managing these emotional twists and turns.

When we feel stress, often we are more intense, more defensive, sometimes even hostile or angry. Unfortunately, when we let our negative emotions drive our behavior, people who are in a position to help may run in the opposite direction. These intense or negative emotions make others feel uncomfortable.

Managing your feelings is an internal process that takes extra effort. That’s why I am including a few specific strategies to help you manipulate your thoughts and emotions so that they will serve you positively throughout your job search and interview process.

Do What You Always Do

Even when you are employed, looking for something new is a full-time activity in itself. Sometimes you can be so overwhelmed with finding a job that you forget to keep doing the things that you normally enjoy doing, the things that help you decompress and relieve stress. For some people it’s reading a book, for some it’s listening to music, while for others it might be going for a daily walk. You already know what’s best for you. You’ve been doing it for years. Now is definitely not the time to stop. In fact, this is the time to pump up the volume!

Smile More

The easiest step is to simply smile more. Smiling helps to prevent us from looking tired, worn down, and overwhelmed. And it turns out that smiling is a natural drug. In a surprising reversal of the cause and effect we traditionally recognize (we're in a good mood so we smile), new research shows that smiling can actually cause positive emotions. Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good.

So when you’re stressed out, you should smile, which can trick your body into a better mood. As an example, a client once told me that a friend had taken him to a local animal shelter to play with puppies on the day he got laid off. He told me he couldn’t stop smiling and that he was surprised at how helpful he found the experience.

So again, smile even when you don’t feel like it. Your stress will be reduced and you'll be better able to take action. Smiling is an extremely high-value behavior.

Laugh More

Studies show that laughing lowers blood pressure, reduces stress hormones, and boosts immune function. It also triggers the release of endorphins and produces a general sense of well-being. There are lots of ways to increase the number of laughs per day: watch silly YouTube videos, watch stand-up comedy on cable (or better yet attend a live show), take a laughing yoga class (yes, it’s a real thing), hang out with your funniest friend, attend a story slam, listen to humorous podcasts, buy a book of your favorite cartoons, take an improv class (I did that once and I laughed for 2 full days), or watch your favorite sitcom. The idea is to purposefully spend time each day doing something that makes you laugh and to think of this time as part of your job interview preparation process.

Exercise More

Regular exercise has been proven to reduce stress, ward off anxiety, boost self-esteem, and improve sleep. Research has shown that exercise is an effective treatment for mild to moderate depression. Any form of exercise can help, including biking, dancing, gardening, tennis, swimming, walking, yoga, etc. Find something that makes your body feel good, and do it daily. Very soon it will make your mood good, too.

Create Positive Affirmations

Psychologists tell us that in times of distress, we tend to talk to ourselves. They term this behavior “self-talk.” It’s considered healthy, provided you are giving your distressed mind positive messages like “I can do it” and not “My future is bleak.”

Try repeating aloud, “I am a very strong candidate.” “My background and experience are a perfect fit for this position because of A, B, C (be specific).” “I’m excited about this position because X, Y, & Z (again, be specific).” Remember, employers are looking for someone who is excited and interested in working for them and is passionate about the work he will be doing. Whenever you catch yourself thinking negatively, stop those thoughts by flicking your wrist and saying, “Stop. That’s just irrational fear.” Then substitute your prepared rational thoughts.

These positive affirmations will become easier as you apply the steps in this book, because you will begin to see just how qualified you are. With a positive, emotionally healthy attitude, you can achieve your goals. It is absolutely fundamental.

I want to encourage you to create what I call your “job search positivity plan.” Determine which steps will best help you stay positive, put them on paper, and plan to do them. Take the time every single day to put your emotional health first and you will have the energy, the focus, and the drive to follow the strategies in this guide to land your ideal job!

Ms. Frustrated, as a way of saying thanks for sending me your question, I've sent you a pre-release copy of Red Duck Interviewing!  For everyone else, I created the special promotion: Visit for detailsHowever, here are the four key elements of my powerful red duck strategy. 

Element #1: Project a Powerful Online Image

First, in today’s market you must have an active professional online presence and powerful personal brand. In this book give detailed steps to develop a professional online presence that gets you noticed (in the right way!).

Element #2: Enhance Your Persuasive Power

Today it’s not enough to briefly review the company website. If you want to set yourself apart, you have to really dig deep. To help you be the most persuasive for each interview, explain a preparation process, so you can effectively choose and share the most important abilities, experiences, and traits from the perspective of the potential employers—the ones they will find most valuable and persuasive.

Element #3: Communicate in a Clear, Concise, and Compelling Manner

Once you’ve determined what the potential employer needs to know about you, you need to communicate your skills and accomplishments in a clear, concise, and compelling manner. I will go over the most common questions, and even uncommon ones, to teach you how to apply your carefully chosen persuasive accomplishments to any question the interviewer asks.

Element #4: Exude Humble Confidence

Finally, you have to exude a humble confidence for your in-person interviews. I will go over tips and techniques backed by science-based research to help you project a confident, positively persuasive impression on the phone, on Skype, and in person.

When implemented successfully, these step-by-step instructions will not just make you a good choice, they will make you the ONLY choice for the position. These techniques allow you to reveal your inner red duck and shine bright red, so that you stand out in a sea of yellow.

This is Lisa B. Marshall changing organizations, changing lives, and changing the world through better communication. If you’d like to learn more about leadership, influence, and communication, I invite you to read my bestselling books, Smart Talk and Ace Your Interview and listen to my other podcast, Smart Talk

As always your success is my business

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How to Build a Strong Relationship with Your Boss

Reader AC writes: 

How do you build a relationship with your manager, especially when he doesn't like you very much? Some people just don't get along. 

Dear A.C.

In a boss/subordinate situation, both parties should work at building a strong relationship. However, there are some managers that feel it's the subordinate who should do most of the communication flexing.  

How we communicate—positively (or not), persuasively (or not), with tact (or not), confidently (or not)—determines how effective we are at building relationships and meeting our personal and professional goals. Asking for more information on how to build your relationship with your boss is an important first step because people who communicate better have stronger relationships. People who communicate better also get promoted faster. In short, people who communicate better get the things they want—which in your case means a better relationship with your manager.

In fact, I would argue that effective communication skills are the most important skills for professional (and personal) success.

With that in mind, the first step is to assess if you are communicating in your manager's preferred communication style. I suspect it's not that your boss doesn't like you; it's just that you have two opposite styles of communication that make it difficult to develop a relationship. So my first suggestion is to take my free DISC communication style quiz to determine your style and then, based on the other episodes I recommend below, try to determine your manager's style. What I have noticed is that when people don't get along naturally at work, it is often because of a style mismatch. The situation is often worse if both people score very high in their particular style. (I have seen it most often with a high "D" [directive style] boss trying to work with a high "S" (supportive/steadiness) style. Or a high "I" [idea/influence style] trying to work with a high "C" [compliance/accuracy]. Once you understand your manager's preferred style of communication, you can start to make little changes in how you communicate.  If you are willing to flex, you'll be amazed at how you can transform your relationship. 

By the way, answering this sort of question is exactly why I wrote my best-selling book, Smart Talk. (It's been translated into three languages!) It includes several chapters that may helpful for you. The book has a 4.9 / 5.0 stars with over 59 reviews on Amazon. It also received a "Reader's Favorite" of 5 stars and won the Bronze Medal in the Business/Finance category of the "Readers's Favorite Annual Contest 2015." (If you buy the book and I will even sign it for you and give you a bunch of bonuses!) 

In the meantime, I have already written on this topic (the information in the book is more detailed than the posts, though). 

Of course you can browse the over 350+ episodes of my podcast/blog but here are a few that specifically relate to your question. 

Communicate Better with Different Types of People

How to Deal with People More Effectively

What Exactly Is Diplomatic Communication at Work? 

Can Body Language Build Office Relationships?

How to Build and Maintain Professional Relationships

I also recommend this piece by my colleague Get-it-done Guy Stever Robbins:

Express Gratitude to Build Relationships

After you take DISC the communication style quiz (remember it's free for a limited time) and you think you've determined your manager's style, write me back and let me know if I was right. If you need help to determine your boss's style or you want help learning how to flex your style, I'm here to help. I offer one-on-one coaching (I recognize it's not for everyone, but I wanted to at least let you know that it is available).

This is Lisa B. Marshall changing organizations, changing lives, and changing the world through better communication. If you’d like to learn more about leadership, influence, and communication, I invite you to read my bestselling books, Smart Talk and Ace Your Interview and listen to my other podcast, Smart Talk

As always, your success is my business.   

Image courtesy of Shutterstock.

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How to Change Topics Mid-Conversation

I’ve spoken a lot about conversations, including a series of podcasts about how to start a conversation, how to continue a conversation, and how to politely end a conversation. But what if you aren’t enjoying the way the conversation is going and you want to change it? That’s today’s topic.

Of course, I’m assuming you want to be polite. You could be rude and just say, “I’m not really interested in this topic. Let’s talk about something I like!” That actually might quickly end the conversation, which might be OK with you. But if it’s someone you need to associate with, it might also end your hopes of a good relationship in the future.

So it’s best to find polite ways to change the subject. Your relationship with the person will affect which approach you choose. But always do so with a positive attitude. It can even be funny!

I once read a Huffington Post article about How to Change a Conversation with One Simple Word. That word was “anyhoo.” Try it. Say it with expression, sort of drawn out, with a smile or funny expression. People get the point and may laugh along. Then be ready with another smile and a pleasant topic to segue into.

Another technique is to find a key point that the person mentions, which can lead into a different conversation. For instance, if the person keeps talking about her cat, and you’re allergic so it’s not something you can relate to, listen for words that can lead to something else. For instance, if the person shares how nimble her cat is, say, “Oh, yes, certain animals have really interesting traits! I enjoy animals, too. In fact, I have a membership to the zoo. When was the last time you were at our zoo?” and lead the conversation to a broader discussion of animals. Then perhaps you can lead it to other points of interest in your city, if that aligns with both of your interests.  You can also use a word that he or she mentions and then leads to something else.  “Oh! Speaking of which…” or “That reminds me! I’ve been meaning to tell you…”

If nothing in the conversation gives you a useful springboard, you could try, “I just thought of something. Before I forget…” This is similar to the last suggestion, but doesn’t have to be directly related. Or you can redirect back to an earlier topic in the conversation. When there’s a pause, try, “I was intrigued by what you said earlier about _____. Can you tell me more?” That still makes the person feel really good and sticks to a topic you both like. A similar approach is to flatter and then switch to a different subject. This works well in more professional or serious conversations, too. “You make a good point about the national debt. How do you feel about campaign funding?” Switch to a topic you know more about and interests you.

Sometimes drawing someone else into the conversation helps. Start speaking a little louder and making eye contact with someone else nearby. If you’re standing, turn your body out a bit to indicate that you are opening the conversation to others. When that person shows interest, ask his opinion. Alternatively, once that person is interested, then wait for a pause and direct a different question entirely to that person, changing the subject.

If you’re standing, turn your body out a bit to indicate that you are opening the conversation to others. 

Or, again when there’s a pause, you can try complimenting the person suddenly—“I love your necklace. It’s so unusual. I bet there’s a story behind that.” Or mention something in your immediate surroundings. If all else fails, excuse yourself briefly. Former CIA agent Joe Navarro said that when he was undercover and people would start asking him questions that might blow his cover, he’d excuse himself to the restroom and come back starting a completely different conversation. Or you can offer to go to the bar or buffet to get refills. Or say you just remembered you had to make a really important phone call and step away. Just don’t say, “So! Where were we?” when you get back! Start afresh.

Finally, you could try, “Not to change the subject or anything…” then change the subject! Most people will laugh along with you and recognize what you’re doing.

Obviously, your familiarity with your conversation partner, or the setting of the conversation, will dictate which approach works best. But start practicing so you’ll be comfortable enough to use the techniques in more formal situations. Soon you’ll be a pro at having interesting conversations everyone enjoys.

This is Lisa B. Marshall, changing organizations, changing lives, and changing the world through better communication. If you’d like to learn more about leadership, influence, and communication, I invite you to read my bestselling books, Smart Talk and Ace Your Interview and listen to my other podcast, Smart Talk. As always, your success is my business.    

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What Should You Wear for a Skype Interview?

I received this email from a previous client of mine.  

Hi Lisa,

Do you think can we still speak for a few minutes by phone? I have a recorded video interview coming up and I wanted to ask your suggestion just about my look. Please let me know if I can give you a quick phone call. I would like to pay for this quick consultation.
Thank you.

I thought I'd share my advice publicly since what to wear for a video interview is a common question that comes up—particularly with professional women. Here's my reply:

Of course, whatever you choose for your look it should be professional. For an interview, particularly one that will be recorded, my primary advice is to avoid standing out. Unfortunately, woman tend to be judged on their clothing more than men, so it's important that during an interview to dress NOT to be noticed. You want your conversation partners to focus on what you are saying, not how you look. You don't want your clothes or makeup to distract them.  
One important rule is to use clothes that fit perfectly. When dressing for an interview, you should be sure that whatever you choose fits you properly. If you don't have anything that fits, give yourself time to have it tailored, or go to a high-end department store to purchase something new—they often can tailor the clothes for you.  
Since your interview is being recorded, you may want to also consider rules associated with dressing for video. Again, the goal is to not stand out. This means you don't want to use bright colors or busy prints. You also don't want jewelry that is large or sparkly. A dark blue or black suit is professional for an interview, but feel free to wear other colors and shades. For example, many shades of blue—royal, navy, sky blue—look great on video, but grey and green can work too. (Reds, yellow, orange, and pink don't look good on video.) Choose something that complements your skin color. Feel free to wear a white or colored shirt, but again, you don't want the color of the shirt to distract. Finally, perhaps equally important, is to choose something that you feel confident and professional in.
When it comes to makeup, the same rules applies. Research suggests that some make-up is best. The idea is to highlight your natural beauty. So put on some makeup, but not too much. It's a careful balance when putting on makeup for video, as it does not tend to show up well on camera. For example, put on lipstick, but not a bright red lipstick. Go for a natural color. You don't want people to notice the makeup; you are only using it to make you look healthy and not washed out.  
For an interview, you eyes are most important and you'll want to use makeup to highlight them. Consider using mascara to darken your eyelashes, an eye pencil to smudge your lash line, and a spot concealer to brighten underneath your eyes. Again, on camera, your goal is to look natural and healthy. Finally, one last consideration regarding makeup. When I participate in video interviews, I often turn on lots of lights to be sure I can been seen clearly, but that causes me to get hot and my skin begins to moisten and glisten. So I always use a powder on my face to be sure my skin isn't reflecting, but if your skin is dry, you may want to use a moisturizing foundation.  
Finally, I've heard that people sometime dress only from the waist up. I do not recommend this. You never know—you may need to stand up during the interview and you don't want to be caught with your pajama bottoms on! 

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How to Express Anger in a Healthy Way

A listener recently asked me to address implosive anger, also called repressed anger. There’s a funny movie that addresses this subject. It’s called Anger Management, with Jack Nicholson as a psychiatrist trying to help Adam Sandler's character realize he has a problem. He says to Adam,

“There are two kinds of angry people: explosive and implosive. Explosive is the kind of individual that you see screaming at the cashier for not taking their coupons. Implosive is the cashier, who remains quiet day after day, and finally shoots everyone in the store. You’re the cashier.”  (Hearing Jack Nicholson say those words is both funny and scary at the same time!)

Signs of Implosive Anger

Sometimes people who appear mild-mannered really are as calm as they seem and don’t get upset easily. But some people are actually getting upset, they just aren’t letting it show. The first sign of implosive anger is denial

Going back to the movie, after the doctor tells Adam he’s the cashier, Adam replies, “No, no, no. I’m the guy hiding in the frozen food section dialing 911. I swear.” Denial. These are the people who say, “I’m not angry, I’m just disappointed.” Or “I’m not angry, I’m just upset.” They can’t admit to themselves they’re feeling anger.

However, though they won’t admit something made them angry, they will withdraw from the person or situation, and then brood about the incident. “How rude he was! I can’t believe he said that to me. And in front of everyone! He humiliated me.” The angry person replays the event over and over. Maybe you’ve felt that way from time to time—I know I have. But when people have an anger problem, withdrawing and brooding go to an extreme.

Effects of Anger

According to an article in Psychology Today, anger is triggered by some sense of having been disempowered. Thus the purpose of anger is to eliminate a feeling of powerlessness. So anger wants to attack. Expressed anger attacks the other person in some way. But who does suppressed anger attack? It attacks you.

It’s well-known that negative stress causes a variety of illnesses. In fact, a study by UC Berkeley recently found that repressing anger leads to back pain and stiff muscles.

So, let it out, right? Well, maybe not. According to the same study, venting causes heart disease. What about a physical vent? Maybe punch something to get it out, or take a jog? Apparently, that doesn’t help, either. A study entitled Does Venting Anger Feed or Extinguish the Flame? indicated that because exercise keeps the heart rate and blood pressure elevated and doesn’t distract the angry person from thinking about it, the person’s anger remains high, and perhaps even higher.

So, what’s an angry person to do, then?

Managing Your Anger in a Healthy Way

Emotions help us manage our experiences. And since we sometimes have negative experiences, negative emotions serve a purpose in our lives and should not be denied or suppressed. But they need to be managed and communicated in a healthy way.

The first approach is to calm down. My advice about how to calm down before speaking in public is very useful here. In my episode, 5 Ways to Speak Up without Freaking Out, my guest and I discuss recognizing your feelings as normal, then learning to calm them through visualization and deep breathing.

The next method is to change the way you look at the situation. It’s often helpful to consider the other person’s perspective, or try to think of it as if you were a “fly on the wall”. How would a casual observer evaluate the situation? What if both sides gave their perspectives? My episode How to Handle Rude Questions discusses this a bit. Additionally, doing things incompatible with anger can make a huge difference. How can you be angry while watching a comedy or playing with kittens?

Communicating Effectively

If you’ve calmed down enough to look at the situation somewhat objectively, and you find you have a legitimate reason to be angry, it’s important to communicate it in a way that will improve and resolve the situation and your feelings, not perpetuate them.

I have discussed many times on this show the value of diplomatic speaking. In a nutshell, you need to think about what you will say, choose words carefully, and listen with an open mind. The following podcasts go into this in detail.

How to Have a Difficult Conversation

How to Handle Criticism

6 Constructive Ways to Give Negative Feedback

How to be More Diplomatic

You should also consider other people’s communication styles. You might be a quiet type, but someone else might be more dynamic or to-the-point. Neither communication style is bad, but the difference almost guarantees misunderstandings. Some of my best podcasts on this subject are:

How to Deal with People More Effectively

How to Deal with Difficult People

Communicate Better with Different Types of People

Does Your Communication Style Hold You Back?

Finally, remember that sometimes life is hard. Sometimes you just have to Choose to Be Happy. If you or someone you love continues to have issues with anger or sadness, please talk to a professional. But usually, putting into practice the suggestions in this podcast will help you balance anger so that it’s a rare occurrence.

This is Lisa B. Marshall changing organizations, changing lives, and changing the world through better communication. If you’d like to learn more about leadership, influence, and communication, I invite you to read my bestselling books, Smart Talk and Ace Your Interview and listen to my other podcast, Smart Talk. As always, your success is my business.  

Images Courtesy of Shutterstock.  



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