Dancers are the Athletes of God

You may have already stumbled or ball changed across this quote, credited to Albert Einstein. Any serious dancer understands this quote from their very core, in a nearly impossible verbal translation. How do you explain this knowing, understanding, being, to others who have not had the experience to live a dancer’s existence? To a dancer it is inherent, but it is also so broad and deep in the knowledge and wisdom it has to offer.

It may seem boastful, egotistical, bold, highbrow, and even sacrilegious, but it is also beautiful, deep, resounding, spiritual, and wise. It is one of my favourite quotes, for its many meanings and philosophies. And, yes, dancers are indeed the athletes of God.

At a foundational level, this quote highlights dance as underpinning athleticism. In the physical sense, dance training requires the use, development, and maintenance, of every muscle and bone in the body. From posture, to walking, to foot placement, to hip alignment, to flexibility, to strength and conditioning, to contortion, to shoulder movement, to arm and hand functionality, to head placement… The cardiovascular system is developed to a very high level. All of this development provides overall high fitness levels, strength and power, agility, flexibility, speed, focus, determination, spatial awareness, coordination, and stamina, not to mention the competitive drive required to succeed within the industry.

At the next level, dancers as athletes of god must draw on and deliver through an inner knowing, an inner feeling, an unspoken body language, an ability, desire, and inherent understanding of how to write, perform, embody, and deliver narrative, meaning, nuance, and emotion, through non verbal body performance. To see without eyes, hear without ears, feel without touch, taste without substance, smell without scent, communicate without sound…to sense.

Through the refinement of both inner and outer skills, a dancer’s artistry and athleticism are both physical and spiritual. By having such finely tuned physical and spiritual know how, dancers can become elite artistic athletes in any or all sporting, performance, and fitness areas. Every dancer I know is kick-arse at other sports and can take on a new challenge willingly, martial arts, swimming, rock-climbing… I do not see this same agility from other sports towards dance. There aren’t too many footballers who can pick up dance easily, but there are plenty of dancers who can easily adapt to football…and swimming, martial arts, CrossFit, acrobatics, tennis, skiing…

Looking to develop calves and legs, dance. Flexibility, dance. Stamina, focus, grit, determination, dance. Strength and power, dance. Agility and adaptability, dance. Mindset, dance. Flow, light and shade, dance. Muscular tone and development, dance. High pain threshold, dance. Performative ownership and delivery, dance. Intricate skills of hands and feet, dance. Balance, core strength, dance. Self awareness, dance. Inner dialogue, dance. Memory, dance. High level thinking, dance. Musicality, dance. Rhythm, dance. Discipline, tenacity, confidence, dance…

The cross skilling required in the training and development of dance, primes the body to easily adapt to any and all physical movement. Some sports target strength, others stamina, others flexibility, others hand eye coordination, others patience, some only certain muscles, some dynamic power, some paced endurance… Dance covers the lot, and some. Another sports code’s daily training is more often than not the equivalent of a dancer’s warm up.

If you’re looking to develop your overall fitness and physical skills, start dancing. If you’re a dancer, get out there and throw yourself into any other sport and increase your adaptable skill set. More dance, more fitness. More fitness, more dance. Dancers are the athletes of god, in person, in spirit, inherently.


Is Discipline Important in Group Fitness?

Having been a dancer, dance teacher, choreographer, creative director, athlete, and currently completing further group fitness/personal trainer study, I definitely feel qualified to open up this topic. Somewhere along the way in our pursuit of a variety of options to choose from to be physical and get fit, the notion of discipline seems to have lost its central role. Discipline now sits at two opposing ends of the spectrum, those being either, all work and no play, or all play and no work.

I find myself in many group fitness classes where I am not being corrected, and I look around and see the majority of the class performing exercises incorrectly, many are just a major injury waiting to happen at any minute, others are contributing to lifelong problems with posture, hips, knees, ankles… Not only is correct form and technique not being addressed, many instructors are so busy trying to use their multiple technologies, perform the exercises, stay connected to working microphones, while verbally instructing, motivating, and encouraging, they are not even observing their students in order to correct them. There may be slightly less of an obligation placed on a group fitness instructor over a personal trainer to correct form and technique, but any time an instructor notices incorrect form and technique, as part of good service and discipline, it should be corrected. During a small break, or even at the end of the class would be fine.

Add to this, a competitive market where we all want to feel included (and rightly so), in this respect, organisations seem to be backing off on correcting people, possibly in order not to upset people or lose clientele. I understand this from a business model perspective, I really do. I do not understand this from an ethical, safety, health, effective instruction, ‘discipline’ point of view.

If you are avoiding correcting people to save them from injury or illness and to improve their results, in order to keep clients coming no matter what, fitness might be the wrong business. If people didn’t need discipline, correction, encouragement, or motivation, it’s highly unlikely they would be seeking the services of a personal trainer or a group fitness class.

While I appreciate and understand many people come in social groups to a group fitness class, and this is a great way to motivate each other when managed effectively by the class leader, it seems that much of the required discipline to effectively participate in, learn from, and start seeing results from, is left on the side with the towel and water bottle. What I mean by this is, the ‘social group’ continues during the class with off-topic chatting, talking, giggling, and even time-out sitting down to discuss personal things in class time.

This makes learning and progress for yourself very difficult. This contributes to the whole class being affected by the ‘demotivated’ bug, once one person starts slacking off, it’s like a contagious wave, it spreads across the class. Everyone’s group fitness class becomes 10 times more difficult when dealing with a lack of discipline in class time. Further, it’s disrespectful to other class members and the instructor.

On the flip side, there are a few group fitness classes out there, so hard in their discipline (think army training level discipline – which I have absolutely no issue with, and think is critical for the formation, development, and maintenance of long term discipline, once a student has learned the ropes, so to speak) they scare off newbies in five minutes, never to be seen again.

It seems you can either choose a half-arsed effort as an uncorrected participant in a bodyweight group fitness class, or be hit over the head with 100kg worth of plates and 1000 burpees. Personally, if I’m paying for or investing in classes, I expect to be watched by an instructor periodically for the purposes of being corrected. I expect to be shown how to execute exercises. I expect to be given some quick one on one advice if I am obviously struggling with the move/exercise. I expect to develop my motivation and technique. I expect to see results. I expect if another person stops the class for selfish reasons (talking, checking phones etc.) that they are reminded to get back on track during class time. I expect consequences for my actions, good or bad. I expect each person in the class is spaced evenly to give each other the required space, and failing this, I expect the instructor to show people where to stand to achieve this, to avoid half the class being forced to exercise up the wall or in a corner.


1.Class is organised and set up to start on time, and the instructor provides a strong, positive, and informative welcome

2.The class is not overcrowded, and people are evenly spaced

3.Warm up

4.Exercises are explained, special attention is given to new starters

5.Incorrect form and technique is corrected to avoid injury and illness

6.The instructor glances over your performance several times during class

7.If music is involved, as it mostly is in indoor group fitness classes, the instructor must be able to count bars of music, and know where the bars start and end for changing combinations

8.Instructions are clear, understandable, and delivered with enough time to change the combination/exercise effectively

9.Options are given for differing fitness abilities and/or due to injury or rehabilitation

10.Lack of discipline (as mentioned in the above blog) is addressed, the instructor maintains control of the class

11.The instructor motivates and encourages

12.Cool down and stretch

In other words, I expect to be disciplined! And you should be too. Be open to learning and improving!! If your group fitness class is missing the above, find a new class. Let’s get on it team, balanced discipline is the name of the game here. We can still have fun, albeit discplined fun! And after awhile, you’ll be able to play with the 100kg weights and do 1000 burpees easy-peasy. Motvation and discipline equals progress and results.

Here is a great resource, at a great price for you: Discipline Equals Freedom: A Field Manual

Photo by Anthony Shkraba from Pexels

Top 3 Booty Exercises

I am not an advocate for building up one particular body area, as I believe in training that incorporates the whole body, our muscles and bones are all connected and what you do to one particular area will either work for or against another area. In this respect, a balanced diet and exercise program is the ideal approach. If you have that in place and are wanting a go-to exercise combination to work your glutes and tone that booty, here are 3 failproof exercises.


The old staple. Squats do work, but they must be done as part of a whole body training approach. If you don’t have a regular exercise plan in place, and you decide to randomly do 100 squats one day expecting a toned tush, sorry to be a party pooper (no pun intended), but it’s not going to happen. However, incorporate these booty exercises into your weekly plan 2-3 times per week and you’ll see results.

SIDE LUNGES x 50 (25 each side)

These will work your glutes, inner and outer thighs


With hands behind your head, 50 of these will definitely challenge your glutes and quads!

Complete these 3 exercises as sets of 50, if you’re up for the challenge do 2 rounds. Add this in 2-3 times per week and expect a booty masterpiece in no time! Simple, uncomplicated, effective.

The 12 Astrological Signs At The Gym



First to arrive, usually waiting outside the doors before the gym is open, or has found a 24/7 gym. Biggest Muscles? Pecs, Biceps, Quads, Calves, Ego. Great at initiating workouts and encouraging friends. Also great at encouraging strangers. Can be seen checking out everyone else to A) Scope out the competition and B) Add those checking them out to their mental fan base. Flexes dumbbells near the water station a lot. Typical Ram.

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Often found in the Gym Cafe, struggling to decide between coffee, pre-workout, protein balls, or a carb loaded meal. Works in short bursts alternating between power and naps. Likes HIIT, but needs 1 minute work 3 minutes rest. Best Asset? Shoulders. Slow to fire up, but once they have it’s probably best to get out of their way unless you want to be trampled. They don’t like taking advice…

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The 12 Astrological Signs At The Gym


First to arrive, usually waiting outside the doors before the gym is open, or has found a 24/7 gym. Biggest Muscles? Pecs, Biceps, Quads, Calves, Ego. Great at initiating workouts and encouraging friends. Also great at encouraging strangers. Can be seen checking out everyone else to A) Scope out the competition and B) Add those checking them out to their mental fan base. Flexes dumbbells near the water station a lot. Typical Ram.

Photo by Nick Bondarev on Pexels.com


Often found in the Gym Cafe, struggling to decide between coffee, pre-workout, protein balls, or a carb loaded meal. Works in short bursts alternating between power and naps. Likes HIIT, but needs 1 minute work 3 minutes rest. Best Asset? Shoulders. Slow to fire up, but once they have it’s probably best to get out of their way unless you want to be trampled. They don’t like taking advice, therefore they learn the hard way, usually through trial and error. Stubborn as a… Bull.

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You’ll first encounter a Gemini holding up the queue at the entry as they swipe in, they’ll be having several fast paced conversations at once, with the receptionist, their gym buddy, the person in front of them, the person behind them, and the guy on the bench press on the other side of the gym. Their voice and hands always get the best workout. Biggest muscles? Tongue and forearms. Also likely to find them bouncing in a step class, running on the treadmill while talking hands free on the phone, or in an endless loop of push ups, jumping squats, and high knee runs.

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Works in the Creche. Also, the First Aid attendant, and the on site counsellor. Occasionally floats in an Aqua Aerobics class. Biggest Muscle? Emotional depth.

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Designer threads. Can periodically be found at the mirror checking their hair and image. The king of the jungle saunters between group classes where they have no issues being front and centre, performing on any prominently placed machine where an audience may gather, stretching like a cat in Yoga, and strength and conditioning in the middle of the floor. Annoyingly toned. Biggest muscles? Hair, nails, pecs, glutes.

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The most organised and consistent gym goer. Gymwear? Spot on. Towel and water? Check. You’ll find them correcting others form and technique, showing others how it’s done, and reminding everyone of the importance of never skipping any muscle group. Their workouts are systematic and repetitive but always on point. Need pre-workout or supplement advice? Ask Virgo. Biggest Muscle? Brain.

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Always adorned in luxurious designer gear and accessories, often not appropriate for a gym. You won’t see sweat, but you will see lots of posing. Sometimes they squat, sometimes they chat, often they prance. If they are missing, check the stretch area mirrors where they will be found posing for selfies, and photoshopping pics for their socials. Biggest Muscle? Botox.

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Never afraid of a challenge, they will finish each set perfectly, and then do one more with gusto. Floats like a butterfly, stings like a Scorpion. Not one to underestimate, not one to mess with. Treat with respect, honour their strength and intelligence, and they will love you. Cross them with bullshit or any other unfair shenanigans, and you may well have a very heavy plate dropped on your foot, accidentally on purpose. Biggest Muscle? Any muscle used in revenge, it changes swiftly.

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Meets the crew at the gym, always trying to be more adventurous. Consistently tries to organise a night out after the gym to keep the social life rolling. Wants their squad to mix it up by joining them running marathons, going hiking, swimming, or surfing. In the gym, loves a bike or rower, and will always be checking out the opposite sex. Biggest muscle? Eyes.

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Disciplined. Determined. Can be a bit moody if there are too many people, or too many numpties curling in the squat rack. You may find them being offended and muttering after running into a Libran posing on the stretch floor. Usually arrive at the gym in a suit, change into colour co-ordinated gymwear, and then shower and leave in pyjamas. Biggest Muscle? Serious life outlook.

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Eccentric. Innovative. Whack. This is the free spirit who arrives at gym in an Army camouflage outfit with rollerskates and a spiked helmet. They then head to a ski machine. Most others steer clear of them in alarmed fascination. They manage to put in an awesome effort on the skiier, on rollerskates, in uniform. They then seem confused by the perplexed crowd looking at them! So, they humbly apologise and explain they had to come straight from cadet training, but their car broke down, so they used the rollerskates they had in the car so they didn’t miss gym. They giggle as they recall last time they used rollerskates, magpies attacked them, so they wore the anti-magpie attack helmet they had in the car boot. They then inform you they accidentally left their gym bag and gear in the car, and they figured the camo gear would ensure they didn’t court attention. Biggest Muscle? Non conformity.

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Not sure why they came to the gym. Not sure if they should stay. Not sure which muscle group they want to target. Considers swapping a gym workout for a few laps of the pool. Decides against it. Asks a floor attendant for advice on if they should do a yoga class or a weighlifting session. Listens but ignores advice given. Finally decides to lean on a treadmill for 5 minutes while watching The Sound Of Music on an overhead monitor. Cries. Leaves exhausted, declares their gym time a ‘big workout session’ to anyone who cares to listen. Biggest Muscle? Indecision.

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Sit Ups Suck: 5 Crunch Alternatives That Actually Work

If ever there was an overrated and underperforming exercise, I nominate the ‘crunch’ or ‘sit up’. It’s like a loaf of white bread, popular, always available, but offering very little substance or benefit. Add to that, they are cumbersome, uncomfortable, and generally awkward to perform. They have been the popular ‘go to’ abdominal exercise for decades, requiring many repetitions with little visible results.

According to Harvard Health publications, sit ups are not ideal for the spine, and can actually contribute to spinal injuries. They can also cause a twisted pelvis via the range of muscle movements engaged in a sit up. Further, they may contribute to bulging or slipped discs in your spine causing severe pain. The Army has being phasing out sit ups from their training for several years due to high numbers of injuries in soldiers. Not to mention, neck stiffness, shoulder pain, and just being plain… awkies. To add insult to injury, quite literally, they can actually make you look bigger by pushing your core outward creating a pot belly. Probably not anybody’s aim from a sit up.

In addition to the high risks of injuries, sit ups just don’t provide any real results when they are done for losing belly fat or trying to reduce waist size. No single exercise will target a specific area for fat loss. Exercise must be done on all areas, and a healthy diet followed, in order for fat loss to occur on your body overall. We can tone areas through specific exercises, but unfortunately fat loss just does not work that way. Why would you do 100 uncomfortable sit ups per day for no results? Craziness. White bread. Empty and dead.

I hear a collective “Hooray” from the masses. And rightly so. So, what can you do instead?

17 minute ab workout including rest time!

1.PLANK 1 Minute Plank: 30 Seconds Rest x 3

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2.MOUNTAIN CLIMBERS 1 Minute Fast Pace: 30 Seconds Rest x 3

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3.SIDE PLANKS 1 Minute Hold: 30 Second Rest – Left and Right Sides

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4.V-HOLD Hold 10 Seconds x 3

5.BATTLE ROPES : ALTERNATING WAVES 1 Minute: 30 Seconds Rest x 3

Photo by Scott Webb on Pexels.com

Alternatively, try an ab-roller, my go-to at home ab exercise Vinsguir Ab Roller for Abs Workout, Ab Roller Wheel Exercise Equipment, Ab Wheel Roller for Home Gym, Ab Workout Equipment for Abdominal Exercise, Black & Red Tell those crunches to take a hike. Permanently.

MO2V8 Mini HIIT Workout


Here’s a mini workout designed to get you started on a full body workout. Ditch the excuses, pump up the motivation, throw on whatever workout gear and shoes make you feel like the bomb, grab your water bottle and a towel, find a local gym, park, or backyard, and fire up!

Start at 1 round 3-5 times per week, build up to 4 rounds 3-5 times per week as you improve your fitness level. This HIIT style workout will have you burning through massive calories both during and after your workout.

I use a fitbit to track calories and times, best investment ever! Get a bargain price with our code and 12 months FREE Fitbit Premium Membership here Fitbit Inspire 2 Fitness Tracker with 12 Months Free Fitbit Premium Membership, 24/7 Heart Rate, Activity & Sleep Tracking and up to 10 days battery – Black

4 minutes jog or run (Option: 4 minutes treadmill at 7-8km/ph) – Followed by 1 minute rest

25 Squats – 1 minute rest

50 Jumping Jacks – 1 minute rest

Plank 2 minutes – 1 minute rest

25 Push Ups – 1 minute rest

50 Mountain Climbers – 1 minute rest

Repeat up to 4 rounds.

5 Easy Tips To Lose Weight

  1. Drink lots of water. Aim for at least 2 litres, no less, but more if you can!

2. Breakfast: Oats and fruit with rice milk. Or 2 poached eggs on toast.
Lunch: Green salad and salmon. Or chicken and salad wrap.
Dinner: Any meat, chicken or fish with salad or vegetables.
Or pasta and vegetables. Use low fat or fat free sauces. (Choose vegetarian or vegan meals if desired, which are naturally lower fat)
Snacks: Fruit, small cup nuts, rye crackers with tomato….

3. No takeaway food or soft drinks.

4. 30-60 minutes exercise 3-5 times per week. Even walking will help.

5. Get enough sleep! 6-8 hours restful sleep.

Try this for 2 weeks and I guarantee you will notice a difference, then you can start to retain healthy habits to ensure you improve health and weight management. Once you detoxify your system, you’ll notice the benefits and improved wellbeing!

Hair Dye Allergy Changed My Life

From my mid teens and through my adult life, I was an avid fan of hair colour, mostly blondes, a few times brunette, a couple of experiments with red, and then balayage and foils. I initially used box dyes, and then later hair stylists. On a whim, I could mix up my style and appearance, keep up with cutting edge trends, and just get creative with colour whenever I felt like a change.

In April 2020, one morning I felt itchy on my arms and legs. I then noticed a couple of tattoos felt itchy. I’d been to the beach and also waded in lake water the day before and thought I may have been experiencing some pelican or sea lice itch. I moisturised and went to to bed that night not thinking much else about it. The next day, I woke up still itchy and noticed small red welts on my legs. Over the next couple of days, the red welts appeared and disappeared over my body randomly.

I checked all sorts of things…Was it the washing liquid? Was it food? Was it my pets? Was it saltwater?… I spoke to a Dr who seemed confused, she prescribed prednisone and suggested allergy tests. As it was during the start of Covid, trying to get on site for tests was time consuming, and in the meantime, I had several days of on again/off again rashes and itches. Long story short, blood tests returned negative results to grass, pets, dust, pollen.

One evening a few days later, we had Italian for dinner, after eating I broke out in a rash from head to toe, bright red hives everywhere, and I ended up in the emergency department. They prescribed double dose prednisone and anti-histamines, which eventually calmed down the hives.

A few days later, I was sitting at work and felt light headed, dizzy, and had a raspy throat causing a temporary loss of speech. This was followed by my lips swelling to double in size. More prednisone relieved the symptoms, but this continued on and off for a week or more. The following week, my eyes started to swell up and water, and were particularly swollen upon waking.

At this point, I realised the hives seemed to be worse after a shower, and were appearing on my back, sides, and down my legs. I finally made a connection of a balayage hair dye I had the day before I started itching. The stylist used a darker than normal dye on the roots to reduce fading, and left it on longer than normal. The hives were flaring up when I washed my hair and the water was washing the chemical PPD (Paraphenylenediamine) over my body. It was in my bloodstream from my scalp. PPD is the main culprit when it comes to hair dye allergies, and is a study in itself.

All of the symptoms described above can be symptoms of a hair dye allergy! They can also include more severe anaphylactic responses, sores, bleeding, and even death. As I had never had any allergy issues (except a mild rash to too much orange/vitamin C) I didn’t make the connection between the hair dye and the onset of strange symptoms. I must admit the swelling and the loss of speech was very scary!

During all this time, I had started eliminating products with chemicals I used, trying to work out what I was reacting to! I also stopped buying any foods with chemicals, additives, colours etc. This led to only buying and eating organic fresh foods, meats, fruit, vegetables. All condiments with chemicals were tossed out in favour of preservative free options. Favourite chocolate snacks were discarded. Soaps and beauty products were swapped for natural and chemical free options. Laundry and cleaning products were scrutinsed and reviewed for their problem ingredients and eliminated where necessary, again replaced with more natural options. I became scared of anything I thought may possibly cause extreme hives, breathing issues, and facial swelling! Which is potentially everything when you don’t know what you’re reacting to!

I had made a food diary trying to make links to food types and reactions, and after much scrutiny, I realised the facial swelling was a cross reaction from the PPD with aspirin and ibuprofen. On the ocassions I had severe hives and lip swelling together, I had consumed high concentrate fresh citrus drink with Italian food on one occassion, and orange rind on a cake on another occassion (this relates back to my allergy to orange/citric acid as a child, which I had no problems with ever since, until this cross reaction)

I further discovered that using some purple toner shampoos and conditioners were causing hives and a raspy throat. When you delve into researching PPD and the possible symptoms and cross reactions, they are all reactions I experienced. The itchy tattoos, eye swelling, hives, cross reactions to medications. This allergy can cause reactions to dental pain relief, anesthetic, certain fruits and nuts, and due to it being concerned with mostly dark dyes, many people then react to things like rubber, seatbelts, black clothes, and a range of household products. I even broke out in hives around my ribs in a 2 inch band, exactly where a gym crop top had sat, it turns out the black thick elastic in the top had PPD in it! A $100 gym top became an enemy 😕

As far as I’m concerned, PPD should be banned. Period. The case studies are horrible, people should not be put in a life or death situation for hair dye! The ongoing issues faced by victims and survivors are awful. I tried another ‘allergy free’ dye but reacted to a similar chemical used in place of PPD. I can now only have bleach foils and dark blonde lowlights where the chemical does not touch my skin or scalp. I still take medication before an appointment just in case.

The ongoing quest to identify the reaction triggers actually changed my life for the better. Fresh foods only, no caffeine, no refined sugars, lots of water, natural soaps and beauty products, eco friendly cleaning products, and I eliminated take away foods… This led to a healthier diet, improved heart health, better skin quality, more energy, improved digestion and internal health, less environmental impact, less use of products tested on animals, and an overall feeling of improved well-being. Very quickly I discovered I did not miss any of the eliminated products, and nor did I want to return to using them. Eliminating as many chemicals as possible from your body makes you realise just how heavy and ‘blergh’ they make you feel!

I don’t think I would have eliminated so much all at once if not for the experience of trying to identify this allergy. Being healthy and fit, and having a ‘good’ diet, I thought I was fine. If you use hair dye, be aware one day your system may just ‘have enough’ of the chemical top ups and react severely. I beg you, don’t wait for a reaction to start detoxifying your system and eliminating chemicals from your lifestyle.

I can’t recommend a safe hair dye as individual reactions differ between the ‘safer’ alternatives, but you can learn more for ‘you’ specifically with this brilliant investment True Roots: What Quitting Hair Dye Taught Me about Health and Beauty A must have read for hair dye fans!

For help with eliminating toxic products, this is a handy resource Living Allergy Free: How to Create and Maintain an Allergen- and Irritant-Free Environment It is always worth educating yourself.

No Equipment Exercises | No Excuses

It’s very easy to put off a workout or exercising by saying “I can’t get to the gym” “I don’t have any weights” “I don’t have a bike” “I should buy a treadmill”… Recognise these statements for what they are, they are excuses! Have a quick read of this uncomplicated article, don’t overthink it, and then get started.

Getting started only requires you (and your motivation) and ideally some light workout clothes, and a decent pair of cross training joggers. ASICS are by far the best exercise shoes! Get a decent price here on my exact shoes ASICS Women’s Gel-Contend 6 Running Shoes, 9M, Black/Rose Gold

Choose a spacey living room, backyard, local park, beach, sport field, and you’ll be ready to choose from the following exercises, which you can easily design your own workout combinations from…

Push ups. Sit ups. Squats. Squat jumps. Squat pulses. Lunges. Walking lunges. Burpees. High knee runs. Planks. Side planks. Skaters. Ski jumps. Lunge jumps. Mountain climbers. Tuck jumps. Calf raises. Ladder runs. Jumping jacks… to list only a few. Google has examples of all! Combinations of any of these will provide a great workout and lots of burn 🔥

Pick 3 to start with – 5 of each for Round 1. Complete 3 rounds. You can then start mixing up your exercises and increasing your reps and rounds to suit! Such an easy, affordable, hassle free, effective way to get started! Strength, cardio, core is all targeted! Music (speakers/pods) is a great motivational tool, make sure it’s pumped up to get you pumped up!

You can also walk, jog, and run. You may like to set up a ‘x’ kilometre jog and complete some rounds of reps as a warm up, mid or post jog workout. Literally, all you need is to turn on your motivation, set yourself a daily goal, and start smashing those goals, burning calories, and reaping benefits. No equipment needed. No excuses. Whether you’re looking to lose weight, increase fitness, maintain health…….Focus. Fire. Fit.

Focus. Fire. Fit.
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