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Blog, Business

My 8 Rules that stay fixed in my head at all times – in business and Life.  I do have more, but these are just some of the ones I wanted to share today:

(1) Accept not everyone wants to see YOU be successful.

(2) Don’t be distracted by criticism. Keep going!

(3) Learn to embrace risk. Believe in YOURSELF.

(4) Learn from and surround yourself with people who are where YOU want to be (see number 5)

(5) Invest in a Mentor / Coach and learn from the best in your industry. (see number 4)

(6) Do not talk ‘bad’ of your competitors. It’s not smart and is unprofessional.

(7) Change your mindset: be positive. Stay out of fear and stay in faith.

(8) Always stay humble and real. Stay true to yourself!

What are your rules in business and life?

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Blog, Dal's Ramblings
If you have been following me on my various social media platforms or reading my blogs then you will also know I am artist and have a passion for art and sculpture.

Yes, I am that individual who sits for endless hours in an art gallery or exhibition enjoying a piece of art or sculpture. Observing and enjoying allowing myself to get lost in my imagination..

Fixed in a trance like state, my thoughts lost amongst the beautiful hues, tones, textures and more…completely immersed.

I am indeed a very creative , expressive multifaceted…slightly odd..soul! #weirdo 🙂

One of my favourite sculptures is: ‘Freedom’ by the Sculptor: Zenos Frudakis. Location of sculpture: 16th and Vine Streets, Philadelphia, Pennsylvania.(See picture below). I haven’t yet had the opportunity of visiting the location to view this marvellous work. However, when I seen the picture and video (below) it resonated with me. I am sure it will with some of you too. It evoked mixed emotions of pain, struggle, courage, victory, joy and freedom. It’s message is very powerful.

I believe everyone at some point in their life finds themselves in a situation where they seek the desire to escape and break free. For many it could be a internal struggle for others a more adverse one. Both often tough to break free from. Early this year I communicated with the Sculptor on Twitter – expressing my gratitude for such a beautiful creation. I wanted him to know how much I appreciated it and it inspired me. 

Zenos’s statement about his vision of the sculpture:

“I wanted to create a sculpture almost anyone, regardless of their background, could look at and instantly recognise that it is about the idea of struggling to break free. This sculpture is about the struggle for achievement of freedom through the creative process.” – Zenos Frudakis

YOU CAN break free from your mold

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Blog, Health & Wellbeing

What is overtraining and is there such a thing as too much exercise? Some of us are working out a lot more and are choosing to participate in quite intense, extreme forms of workouts. Many people train up to six or even seven days a week. Not only are they training more but often training harder than ever before.

Some of the causes of overtraining can be an increase in exercise frequency or duration, intensity of sessions and not allowing your body sufficient time for recovery and rest. It is very difficult to know if you are overtraining or when you have reached that point.

Overtraining signs can include complete exhaustion, physical tiredness, fatigue – or you may have trouble sleeping and even reach a point where you feel you lack motivation to exercise.  

Symptoms of Overtraining include:  

– Lack of Motivation.

– Tiredness, Restlessness.

– Joint, bone & limb Soreness.

– Decrease in performance.

– Increase in injuries.

– Elevated blood pressure.

– Decreased strength.

– Decreased endurance.

– Decreased max heart rate.

– A change in menstrual patterns.


Lack of Motivation.
Lack of motivation and drive can be a sign that your body needs rest and recovery from physical activity. So if you suddenly go from training 6 to 7 days a week to not wanting anything to do with the gym then it’s time to listen to your body – and take time out to recover and rest.

Joint, bone and limb soreness.
This is the soreness that is different from the usual soreness after your workout. It will often last longer than a few days and possibly can be more painful too. This can be very common in beginners or those who are new to exercise and is often due to doing too much too fast and too soon.

You stop seeing results.
Studies show that working out too much can actually cause you to lose muscle and gain fat! Hormones play a large role in this. Overtraining causes the body to produce inadequate amounts of testosterone – but will produce the hormone cortisol (the stress hormone) in higher levels.

You are sick more often.
Continually training combined with a lack of sleep, poor diet, mental stress could lead to feeling ill. This can be a sign of overtraining and your body telling you that something maybe wrong with your immune system from the increased training volume.

If you notice the signs of overtraining it may take the body a few days, weeks or possibly months to completely recover. You may also have to take time off your training.

Here are a few tips on how to avoid the effects of Overtraining;

Sleep is important for your body to recover, rest and to see results.

Correct Nutrition and the intake of proper nutrients is also essential for recovery.

Manage your stress levels. Try yoga, meditation or massage.

Recovery & Rest. Take some time out of your workout and schedule rest, relaxation and recovery time.

Now you are aware of how to spot the signs of Overtraining – train smarter and not harder!

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Blog, Health & Wellbeing

You may have seen lately in the media and press that HIIT training is becoming increasingly popular. According to a recent survey HIIT is fast becoming one of the top fitness trends and it’s up there with bodyweight training. 

So what is HIIT Training?

HIIT is short for High Intensity Interval Training and is a training technique where you train at your optimum level and give it hundred percent of your effort.

This is carried out through quick, intense bursts of exercise. The quick intense bursts of exercise are then followed by short, active or recovery periods and then the whole cycle is repeated at a set duration.

What are the benefits of HIIT Training?

HIIT increases your metabolism. This style of training keeps the heart rate up and burns more fat in less time. The combination of high intensity with interval training leads to EPOC (Excess Post-Exercise Oxygen Consumption) this speeds up your metabolic rate.

Therefore, the good news is that after you complete a training session you will still be burning fat even after you have left the gym. You will burn more fat and calories in the 24 hours after this type of workout than you do after a steady-pace run or cardio workout.

Say goodbye to those long boring sessions on the treadmill!

Time efficient and convenient.
HIIT Training is super efficient and is ideal if you have a busy schedule. The workouts can be done anywhere; gym, home, park and even in a hotel room – which makes it an ideal way to exercise if you are travelling or are away on holiday.

HIIT workouts are quick 30 – 20 minutes or less. These shorter workouts are ideal because most of us can integrate these into our lifestyle. You can squeeze in a workout during your lunch break or really step up your training to get in shape for a fast approaching event.

No gym or equipment necessary.
HIIT workouts generally use only your body weight, so it’s not a problem if you have no dumbbells, equipment or access to a gym. The focus of HIIT training is to get your heart rate up and then keeping it there – working at your maximum heart rate. These type of workouts help in muscle building and are excellent for fat loss and to increase calorie burning.

I recommend selecting exercises that utilise and work the majority of muscle groups. Incorporate full body exercises such as; burpees, sprinting, squats, deadlifts, and plyometrics. These will really kick your fat loss into high gear!

Give it a go! Incorporate some HIIT sessions into your weekly training plan and see what difference it makes to your body and achieving your goals!

Now over to you….have you tried HIIT training?


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Blog, Health & Wellbeing

Water is essential nutrient to maintain a healthy body, a clear mind, and a good balance within your body tissues. If you are trying to lose weight then water is very important. It helps to boost your metabolism and also helps to keep you fuller and has many other health benefits. However, many people fail to drink enough water. 

Here are some health benefits of water:

Weight Loss. Water promotes weight Loss. It removes toxins reduces binging and eating intake. Drink a glass of water between meals to keep your stomach full. Water can be seen as a natural appetite suppressant. Not only does water raise your metabolism it also has zero calories! Replace your calorie, sugary laden beverages with water.

Stay regular with water. Water benefits the body by promoting and aiding in good digestion. This along with fibre intake is essential for correct digestion. It does this by assisting to dissolve waste and toxin particles, enabling them to pass smoothly through the digestive tract. Water consumption is essential for healthy bowel motion and to prevent constipation. 

Water boosts your energy.
Water increases energy and helps to relieve fatigue. It helps to transport oxygen and essential nutrients to your cells in the body – keeping your energy levels boosted. Feeling fatigued can be a sign of dehydration. About 85% of your brain tissue is water and therefore water intake is essential to improve concentration, alertness, focus and general wellbeing. 

Water reduces kidney stones.

Water will help to eliminate and flush out toxins. It does this by diluting the salts and minerals that form solid crystal type formations known as kidney stones. It is essential to drink plenty of water to reduce the risk of Kidney stones and Urinary Tract Infections. 

Healthy Skin.
Water helps to nourish your skin. Dehydrated skin can be more prone to fine lines and deeper wrinkles. Water helps to plump up the skin cells – which helps your face to look younger. Drinking water can improve circulation, leaving your face clear, clean, glowing and improves the skin complexion. It is Mother Nature’s best skin product and best anti-aging treatment around!   

Water boosts the Immune System.
Drinking plenty of water can help fight against flu and illness. It is also a natural remedy to relieve and prevent headaches which can often be caused by dehydration.

More Tips:

  • Generally, nutritionists recommend as a guideline to drink at least eight 8 – ounce glasses a day. You may need more water if you exercise or sweat heavily or if the climate/ environment is hot.

  • When you are low on fluids and dehydrated, the brain triggers the body’s thirst mechanism. Sometimes this can get confused with hunger. So stop and think are you hungry or thirsty? More than often your body will require water.

  • Include more fruits and vegetables in your diet. These contain high water content and will add to your hydration. Approximately 20% of our fluid – water intake comes from foods.

  • Get in the habit of carrying water with you when possible – in your car, in your bag, at your desk etc.


Are you drinking enough water?

Hope you found this article helpful. Thank you for reading! 

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Blog, Dal's Ramblings

Often the stories we tell ourselves can set us back from achieving greatness and reaching our full potential. Listening to negative inner voices can be our worse enemy. When we are facing challenges that is often when self doubt creeps in. Learn to adapt to change and deal with setbacks.

I view challenges in business as exciting rather than threatening and have the confidence to take on most things. I may succeed or I could fail. I am determined, driven and will give it my best shot. Change the story you are continually telling yourself. Did you know you have total control over your thoughts?

My Monday rambling..

Dear Friend,

Often we spend to much time worrying..
Caring about what others think of us.
We hold ourselves back because of fear and self doubt.
We miss opportunities..Sometimes great opportunities…
because we simply think we are not good enough.
We fear rejection and criticism.
This is no way to live you life my friend.
Banish all self doubt and fear.
Believe in yourself and do not listen to the negative inner voices in your head.
YOU are good enough.
Go fulfil your dreams.
Set Yourself Free!

Love : Health : Happiness : Success 

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