Posts in Hygiene

5 home workouts to boost your metabolism

We all have those days where we don’t feel like leaving the house to go to gym and of course not many of us can’t afford the costly home gym equipment either. But since exercise is important, being inactive is not an option.

So how can you work around your limitations and especially get to do exercises that are enjoyable?

If the weather’s great, you can easily go for a walk around the neighbourhood, but if it’s not, you still work up a sweat using this metabolism boosting workouts:

 Jogging in place

This workout is a great warm up for any other exercise that follows. You can jog on the spot in front of the TV or while listening to music and it really gets the heart going. Of course you’ ll have  to make enough room for yourself but the only equipment you’ll need for this exercise, is a be a good pair of running shoes, which helps to  alleviate stress on your legs.

Jumping Jacks

Another fantastic warm up workout is jumping jacks. It’s a really fun exercise that gets your heart pumping, and adds excitement to your training.

Squats

Squats are exceptionally great for toning your legs and buttocks. Use of a chair to assist you with your squat posture. Simply stand and then sit down again. Repeat this in sets, of course the more regularly you train, the more sets you’ll be able to do. You’ll feel a squeeze in the buttocks and legs and this shows that it’s a good workout.

Push Ups

These are known to be the best exercises for building and strengthening your abs. With your hands firmly on the ground, lift your body up until you feel your muscles stretch. Once you’re comfortable with doing a few sets of these, focus on bringing your head all the way up to give you an added workout.

Light Weight Lifting

This is a fantastic home workout because there’s many weight lifting options. You can use anything from a tin of beans to bottled water as a weight. Combine this with jogging on the spot for a full body workout. Once you feel comfortable and would like to move onto the next level, start using heavier weights like used bottles of laundry detergent that you’ve refilled with water. The options are endless.

Remember that at home you can play your favourite music to help you get into action or even just try these workouts while catching up on some series.

Do you have a workout routine that you’ve become addicted to? Scroll down to the comment section below, and let me know what that is.

 

Dinner Ideas: Easy Kidney Bean Pasta

One thing that I miss about having supper at home-home (where my family live) is that we’d take turns to cook supper during the week.

I was lucky to learn about mean planning and healthy eating well before moving out and have quite healthy eating habits, aside from my trips to Snoekies for Hake and Chips on weekends, and my sorbet binges while watching movies.

The biggest struggle with maintaining a healthy diet is finding time to prepare not only nutritious, but equally tasty meals.

This easy kidney bean pasta is a quick dinner idea for meat-free suppers or lunches. I often use this recipe as an inclusion to my meal plan, which makes two lunches and two dinners.

I generally cook meals for up to three days – no longer – to preserve the freshness of all ingredients and to switch up my meals.

Meal planning is great for ensuring that you continually eat the right foods. You’ll also save money as you’ll be reluctant to buy quick snacks and lunches if you’ve already packed your own.

Is pasta healthy?

Yes, and no.

Controlling your portions of pasta is what matters. I avoided high-carbohydrate foods like potatoes, pastas and bread for a long time because these foods are key contributors to weight gain. What I didn’t know at the time, was how much vitamin B, fiber, and protein could be found in pasta.

Whole-grain pasta (brownish coloured), has the same amount of calories as white pasta, expect that you’ll find more nutrients in the whole-grain selection.

I’ve used white Fusili pasta (screws) for this recipe but whole-grain pasta will suit this meal perfectly, if preferred. You could also use Penne Rigata pasta (quills), if you prefer.

spinach with pasta be wholecooking pasta be wholekidney beans for pasta be wholepasta sauce be whole

What you’ll need to make Kidney Bean Pasta:

300 – 400 g Pasta

1 Finely chopped onion

400 g Kidney Beans

500 g Spinach

1 tbsp Hemp seeds

200 ml Napoletana Sauce (as desired)

2 tbsp Olive Oil

500ml hot water

Method:

  • Pour one tablespoon of olive oil into a saucepan and braise your onion.
  • Pour 5oo ml of boiled water into a pot to cook your pasta. Add 1 tbsp of olive oil to the water to ensure that the pasta doesn’t stick together, then add pasta to cook for 10 minutes. Using hot water instead of cold water will largely increase your preparation time.
  • Once your onion is golden brown, add spinach and hemp seeds to cook while you wait for the pasta.
  • Once the pasta has cooked, strain it, then add it to the saucepan with kidney beans and Napoletana sauce
  • Once your Napoletana sauce (with added ingredients) has been heated, your pasta is ready to eat
  • Allow to simmer for 5 minutes

Let me know if you try this recipe. Any meat-free dinner ideas you think that I should try? I’d love to hear from you. Leave me a comment in the section below or connect with me on Instagram, Facebook, and Twitter

 

Quick Summer smoothie bowl 100% Delicious

One thing I love more than food is travel. And when I’m exploring a new place, whether it’s two hours from my home or across the ocean, rest assured I’m going to indulge in the local specialty meal.

In Botswana, before I’d stopped eating meat, I’d had the most delicious shredded beef. I couldn’t even describe the seasoning – it was just spectacular and that was the highlight of my trip.

In Scotland, I’d had haggis and black pudding – not the tastiest of cuisine but I sure did enjoy the scotch eggs and hand cut fries, served to me at a corner Hipster Restaurant in Islington, London.

This December, while my heart yearns for a cruise along the Portuguese Islands, I also really want to enjoy time with family and prioritize getting to know some of my cousins who will be in Cape Town for Summer.

Matching my love for food and travel is Cape Town based Foodie and Travel blogger, Naturally Tescha. I’ve lived vicariously through her stories and tapped into the culture of foreign lands through her recipes.

Her tropical mango and pineapple smoothie bowl is especially a treat for me to imagine that I’m on some wonderful sunny island, and not packing tons of calories. Take a look at Tescha’s recipe below:

Ingredients for your Smoothie Bowl

1/2 Cup of fresh/frozen mango
1/2 Cup fresh/frozen pineapple
1 Small banana
½ cup of coconut water
Fresh or frozen blueberries (about 5)
Fresh or frozen raspberries (about 5)
1 Sliced Kiwi fruit
2 Tablespoons of shredded coconut

smoothie bowl - be whole
Who said healthy eating can’t be mouth-watering 😉 (Photo/ Tescha Chetty)

 

Method

Blend (or sift ) the frozen mango, pineapple, banana, and coconut water until smooth. Transfer to a bowl and top with your choice of fresh fruit such as kiwi, blueberries, raspberries and shredded coconut.

This is also a great dessert idea for Christmas lunch or any festive gatherings.

Check out more delicious, healthy recipes from Tescha at www.naturallytescha.com, or connect with her on FacebookInstagram and Twitter.

Try this recipe and send us your pics. You can tag us in a pic of your smoothie bowl, using the hashtag: #naturallyteshca

This easy egg muffin recipe tastes amazing |Packed with protein

Okay. So. Egg muffins aren’t new at all. People have been making them for years but I’ve just made my first batch and it’s delicious.

I love cooking my own meals. Ever since I went for a Bio-resonance screening at the Still Centre, I’ve become quite mindful of what I put into my body. The other day, I’d read that almond milk by my favourite brand – Almond Breeze, actually only has 2% almonds in one carton of milk. That’s a topic for another blog post but when you make your own meals, you know exactly what you’re consuming.

 

What you’ll need for this egg muffin recipe:

6 eggs
1 onion
1/4 head of broccoli
1 tbsp coconut oil
1 tsp salt
1 tsp pepper
1 tsp cayenne pepper
1 tsp baking powder
Spinach

Optional: Cauliflower or green pepper
Makes 8 muffins

Step 1

Pre-heat a pan with coconut oil or an oil of your choice while preparing the other ingredients.
Also pre-heat your oven on 180°c.
Chop your onions, spinach and broccoli finely to avoid having huge chunks of veg in your muffins.

Ready to chop finely for a delicious egg muffin recipe

Step 2

Braise your chopped onions in the preheated pan, allowing them to turn brown before adding the spinach and broccoli. Frying the veg will decrease baking time, once your egg muffins are in the oven.

Broccoli, spinach, and braised onion for a savoury egg muffin

Step 3

Mix your 6 eggs well in a separate bowl. Add pepper, cayenne pepper, baking powder, and salt for flavour.

Step 4

Once the broccoli is 50% soft, pour the veg into your egg mixture and stir well.

Step 5

Using a measuring jug or if you have a bowl with a lip like I do, carefully pour your mixture into a baking tray. Ensure that your baking tray is non-stick, or that you’ve lined it with butter or oil before adding the egg muffin mixture. I used coconut oil.
It’s not necessary to fill each cup of the baking tray because the egg muffin will rise.

Voila! An easy breakfast that can be refrigerated for up to a week. Let Me know if you try this egg muffin recipe

Step 6

Bake for 15 – 20 minutes at 180°c.

The egg muffins will be ready when they’ve risen, the mixture has solidified, and the egg muffins develop a golden brown tinge to it.

Once you’ve taken them out of the oven, allow it to cool before removing from the tray.

And then, enjoy!

I’d actually made this batch to enjoy four of them for lunch since I’d already prepped some overnight oats for breakfast the night before.

Try this recipe and let me know how it goes. I’d love to hear from you. Post a comment in the section below or connect with me on Facebook, Instagram and Twitter

Why you should stop drinking milk immediately

75% of Africans are lactose intolerant, according to an in-depth article published by USA Today.

If you love cream, milk, and cheese, and happen to consume lots of it, how much can you consume before your stomach starts running? Any given percentage is a sign that you could actually be lactose intolerant. You may want to stop drinking milk immediately.

It won’t be a sacrifice.

I recently had the most delicious dairy-free ice cream from Legendairy Creamery at Root44 Market in Stellenbosch. A vanilla and chocolate ice cream packed with crunchy peanut butter pieces and crushed Oreos. Cue the singing angels! Oreos are not milk-based biscuits. And, almond milk ice cream tastes just as great, if not better than cow’s milk ice cream.

Whoever decided that we (as humans) should be sucking on the udders of cows for nutrients in the first place, was a questionable chap. Drinking cow’s milk originated in Europe, 7500 years ago. This explains why fewer Europeans than any other nation are lactose intolerant.

Cow’s milk produces one of the best forms of calcium. It’s packed with Vitamin D which helps your body absorb the calcium and also hydrate. So with all these benefits, why should you avoid drinking milk?

You’re not a cow, you’re human.

When calves are born, their bones are brittle; they can’t walk, and they need to size-up quickly. After a few short months of continuously drinking milk, calves become full grown cows/bulls. It’s amazing. When you consume the same milk as a young child, your body experiences great benefits but as you grow older, the same amount of milk consumption can be detrimental to your health.

Watch this video by New York Times’ best-selling author, Dr Mark Hyman, to find out why you should be avoiding milk completely:

According to Dr Hyman, this is why milk is not good for you:

  1. Milk doesn’t promote sport performance
  2. There’s no evidence that dairy’s good for your bones
  3. Dairy is linked to prostate cancer
  4. It’s full of saturated fat and linked to heart disease
  5. Dairy causes digestive problems for 75% of the world’s population who are lactose intolerant
  6. Dairy aggravates irritable bowel syndrome

For me, consuming dairy meant acne activation and increased inflammation. I am currently treating my acne by taking Omega 3+6 capsules, Green Power tablets, and a dairy-free diet. View my photos on Instagram.

Would you consider cutting dairy out of your diet, or is it out of the question? I’d love to hear from you.  Drop me a comment in the space below or email me directly at robyn@bewhole.co.za

An introduction to eating well

breakfast for healthy eating

a snack for healthy eating

healthy eating snack

I stayed up late last night, thinking about food. You’d never believe how many free 30-day eating plans one can find online, for just about any diet.

I’m ovo-pescatarian which means that my major food sources are eggs, vegetables, beans, nuts, grains, and fish. I don’t eat meat, poultry, or dairy products since I discovered how dairy and meat contributes to my hormonal acne. Take a look at what Dr Hyman, a New York Times bestselling author, physician and leader in functional medicine, says about what cutting milk out of your diet can do for your body, click here to watch the video.

I miss milk and especially cheese but every time I sneak in a delicious slice of cheese, my face turns into a pine cone. That’s enough motivation for me to stay way. Almond milk is my staple for oats, creamy dishes, puddings, and shakes. Woolworths’ unsweetened Almond milk finds its way into my fridge regularly but when I do manage to get to a Pick ‘n Pay or Dischem Pharmacy, I love getting the Almond Breeze brand – it’s a lot cheaper.

My eating habits are mostly suited to improving my skin because I’m determined to treat my acne naturally – regardless of how long it takes. If you don’t have any skin concerns but you want to eat well, here are three things to think about that can guide you on your path:

Eat foods that benefit your body

A friend of mine, bless her, works out five days a week and has been training for quite a while but doesn’t see body progress. Her biggest setback is that she has a busy schedule and rarely has time to cook so sometimes finds herself in line at a drive-thru after a good work out. Some people would argue that you deserve to reward yourself for working hard but like the guy at my favourite spice shop said to me one day, “I never consume what doesn’t benefit my body.” Not even eat the very sweets he sells.

Plan what you’ll be eating

Decide what your goal is, whether to lose weight, gain weight, or simply live well. Planning your meals helps to avoid eating fast foods, overeating, and getting the right nutrients. How would you know what’s good for your body? Pay attention to the foods that upset your stomach, make you feel bloated or lethargic, those are usually warnings from your body to avoid those foods.

Keep it simple

If you’ve read 4 things I wish I’d known about moving out, you’ll know that I’m not fond of grocery shopping but that I generally eat well.

A colleague often jokes that whenever he spots me, I’m always eating something. It’s true, I absolutely love food and I do eat often. I’ll have breakfast and then a snack, lunch, followed by another snack, and then supper. It seems like a lot but I don’t have over sized portions and the quality of the meals in terms of how beneficial it will be to my body, are always high. On a weekday my breakfast would usually include a whole fruit (on an empty stomach), followed by overnight oats. For lunch, I would either have a tuna or alternative seafood sandwich, a vegan wrap or salad, or vegetarian curry if I was up to cooking it the night before.

I eat much less at supper than I would eat for lunch because by supper time I’ve already had lots of water during my workout and  don’t feel exceptionally hungry. Hake or an alternative seafood, sometimes mussels or calamari with a big portion of steamed country veg like broccoli, cauliflower, green beans and carrots, is what I would quickly cook for supper on any given weeknight.

Would you like to know more about my ovo-pescatarian diet or share some tips for eating well? I’d love to hear from you. Leave a comment in the space below or connect with me on Instagram to view my favourite eats.

4 things I wish I’d known before moving out

 

moving out boxes

moving out and packing

moving out

It’s been a good few months since moving into my apartment. Can we just celebrate what a big step that is? Thank you. Being responsible for your own finances, food, and always knowing where the toilet roll is, is quite liberating.

I’d moved a lot as a child so adapting to new environments is natural to me. What scared me about moving away from home was worrying whether I might starve, not knowing enough about household maintenance, and managing the bills that every colleague I’ve ever known has complained about.

I’m sitting at a different spot in my lounge on any given day because no one claims it. I don’t have a TV – because who still watches TV when you can live stream, oh man, this is a fond feeling. Four things that I’ve picked up, and that are quite important to note if you’re a young woman moving out for the first time is:

Grocery shopping is a mission

If you think cooking supper will be a mission, wait until you have to shop for all the ingredients first. It’s nothing like the times you and friends went on self-catering weekends-away. Deciding what to eat, buy and prepare for yourself can be tiring. I usually cook for two nights to avoid slipping into bad eating habits; otherwise, I’d be eating a pack of lightly salted Jumpin Jack popcorn for supper as a staple.

Maintenance when you’ve never changed a lightbulb

The last thing you want on a late, cold winter’s evening is to be casually strolling out of the bath and into your room to switch on lights that have fused – that was my cue to get straight into bed but what a schlep to find yourself without a light on a winter’s night. Stock up on light bulbs! And in Cape Town, you’ll also need candles. Thanks a lot, Eskom. You can’t stay ahead of everything but get advice from the people you know have been successfully managing a household for years if you have a concern. Alternatively, If you enjoy DIY experiments, search for money-saving household hacks on Youtube.

The Tupperware craze finally makes sense

Only once you begin shopping for your own Tupperware will you understand how essential these containers are to living. Good Tupperware is really expensive. It’s a bit ridiculous. It’s something you never want to spend your money on but actually, need. I make a mental note of everyone who uses my Tupperware now to ensure that whoever returns it.

It’s harder to keep in touch after moving

Living with family or friends offers the obvious perk or being able to see and talk to each other every day. Even though my relationship with my family is pretty great since moving out, it’s a lot harder with our schedules, to keep in touch.

Would you like to see photos of my apartment or share something you learned about moving away from home? Leave me a comment in the space below or connect with me on Instagram to view photos that may follow.

5 steps I took to achieve body confidence

I recently received a message from a woman who wanted tips on how to lose weight and feel whole again.

First, I thought, how sweet that she would want to take advice from me. I’m not a personal trainer or a nutritionist – I simply enjoy an active lifestyle and eat well. If anything, I’m an enthusiast.

What I do know, though, is that if an opportunity to take a dip in the ocean on a sunny day arises, the last thing on my mind would be, “what does my body look like?” I own every dark spot, bump, line, bruise, and kink like jewelry and that has very little to do with the way I look, it’s my mindset.

There was a time that I felt extremely self-conscious about my appearance. I was surrounded by people who were distinctly different to me and not knowing any better, I felt that there was a lot wrong my appearance. Not anymore – because of the 5 habits below that I’ve adopted.

I am at my heaviest weight, and I feel wonderful about it. None of us are built the same way; our bodies don’t digest food in the same way, and for goodness sake, our bodies are vessels that take us places – we aren’t bodies, we have bodies. Can I get an Amen?

I was at Woolworths’ pay point when a cashier (I forget her name) looked up at me and complimented my hair. She said, “It’s so long, are you mixed?” I said, “I know, thank you. I guess so. Does it matter?” “No,”she murmured. I didn’t feel offended that someone was trying to validate my race to explain the length of my hair – I thought, “Wow, people must wonder about me.” And that was it.

How much do you love your body right now? I slip in and out of love with my body – it happens to all of us. One way to truly love your body no matter what is adopting habits that promote your wellness. Take a look at these five things I’ve been doing that works for my body confidence:

Sleep early

Sleeping early has been a game-changer for me. When I get 8 hours of sleep, I perform at my best. Not only will you feel recharged and perform better, you will feel and look better. A lack of sleep slows the metabolism, increases emotional distress, and can literally cause you to become a negative person.

You may want to read: Sleep your way to the top says, Arianna Huffington

emotional distress from low body confidence

Write out your body confidence goals

Do you want to lose weight? Do you want to firm and tone, grow your hair or have clear skin? Write it down and be specific about why you want it, how you will try to achieve it, and also give yourself a deadline. When you monitor a goal consistently, you are bound to make progress.

Have daily motivation

Instagram is my go-to for motivation. I follow a bunch of healthy eaters, fitness models, and motivational pages, to continuously keep my mind focused on my ambitions. Find influencers that inspire you or talk to people who have achieved the goal that you’ve set out to accomplish. Motivation doesn’t work without action so keep that in mind as well.

motivation for body confidence

 

Find a workout method that doesn’t feel like work

I have so much fun at my kickboxing and boxing training classes that I wish I could go every day. I train four days a week and because I enjoy it so much, it doesn’t feel like a chore. Find out which form of exercise turns you on. It could be dancing, running, cycling or swimming; try a lot of different things until you find the one that you thoroughly enjoy and suits your lifestyle.

Change your environment

One of the biggest mistakes we make when we want to change our habits is that we try to fit new things into an old lifestyle. If you’re trying to quit smoking but all your friends smoke, how likely do you think your chances of quitting for good are? A strong will can only move you as far as the influences around you. Once you get into the swing of adopting habits that promote your body confidence, people with similar interests will be drawn to you.

Can you think of any other tips that are particularly helpful for body confidence? I’d love to hear from you. Post your comment in the space below, or connect with me on Instagram.

Images: Pixabay CCO

Shield Motion Sense: Secret of a girl who sweats

REVIEW: I tested Shield Motion Sense deodorant roll-on for one week and this is what I thought of it:

Anyone who’s ever seen me working out knows that I can work up a sweat – excessive sweat. Even when I go to events and end up dancing, I have to give myself a break, otherwise, I would start sweating. It’s interesting that I hardly ever see other women suffering from the same situation – only older women or girls that aren’t usually active, sweat like me.

Shield’s Motion Sense antiperspirants were designed to keep any woman fresher for longer as they contain microcapsules that spurt fresh scents when you move.

I’ve never had a concern with body odour but was excited to try the motion sense range since I hadn’t used Shield in years and wanted to see whether the deodorant, was really activated by movement. If this product was really going to be tried to its maximum potential, my on-the-go schedule would be the ideal tester.

For one week, I applied the deodorant daily. At first, I noticed that the consistency of the deodorant was quite runny and I thought, “Great, now I get to have moist armpits for a week”. I usually also apply two coats of roll-on with my normal deodorant when I apply it because sometimes when you roll the deodorant under your armpit, little or no product appears from the first roll. None of this applied to Shield’s Fresh Confidence roll-on. My armpits were dry within minutes of me applying the product, and I didn’t have to coat my underarms to ensure that the product was actually there.

On the second day of using the deodorant, I was too busy to focus on whether it was working. I started my day early – I had an evening training session at ETA; I was going to have to prepare for a meeting the next day, and I still had to do some grocery shopping.  Needless, to say, I was exhausted. As I was rushing through the shopping mall to get my groceries, after work, I bumped into some friends that I’d met on my trip to Zimbabwe. I didn’t have time to chat but I was really happy to see them and caught up for five minutes before shopping. By 7PM, as I walked to greet my boyfriend before my workout, he complimented me on my unfamiliar scent of perfume. I hadn’t even worn perfume that day – I was in such a hurry; I had only been wearing Shield Motion Sense since 5:45AM that morning.

Via Facebook
Via Facebook

The next evening, before showering, I noticed a powdery consistency under my arms which was residue from the deodorant. If anything, I’m happy that the product isn’t clogging pores. Another full day’s activities had gone and went and here I still smelt great. The scent of the deodorant enhanced throughout the day and every now and again I could get a whiff of the musky scent – that made me feel good. I felt confident, just as they said I would.

Buy your Fresh Confidence deodorant roll-on at any Clicks store or Dis-Chem Pharmacy for R28,99.

Photo/ shield.co.za
shield.co.za

This product was sent to me by Beauty Bulletin, South Africa’s leading beauty review network. Click on the Beauty Bulletin icon on the right sidebar of this page for more information.

 

It’s okay to not feel happy all the time

Can I get an Amen?

Seriously – no one is happy during every single moment of their life. If you’re reading this at a time when you’re feeling a little forlorn, cut yourself some slack. You’re not the only one, and you certainly won’t be the last.

If you’re in a genuinely joyful mood right now, spread it like wildfire, girl – stop what you’re doing after reading this post and go do something good for someone – like giving a compliment.

I’m a happy girl. Can you tell? I love laughing, getting to know new people, and working towards developing myself. My life is not perfect – as I progress towards reaching my goals, I’m continuously confronted with difficult decisions, some hurtful situations, and distractions. No one’s life is perfect.

Social media has us admiring other people’s filtered happy moments

There are 123 hashtag-unhappy-right-now posts on Instagram, as opposed to the 39 863 hashtag-happy posts on Instagram. People don’t want you to know when they’re unhappy because unhappy people are unpopular. I do it too. Naturally, I don’t post selfies of me crying (because that would be weird); and my first instinct, when something goes wrong is not, “let me quickly post a status about how badly this is going”… what good would that do? The benefits of social media are immense. It’s never been easier to connect to people from all over the world, but in the same breath, it’s quite overwhelming when you consider how much information you are consuming about other people when you are constantly online. How much time do you take to focus on yourself?

Connect with me on Instagram: @robynthoma

Unhappy feelings are all learning curves

It’s healthy to feel sad sometimes – unhappy feelings help you realize what’s not working in your life and what you require to be happy.  Robin Sharma, a renowned personal development guru blew me away with this quote on the habits of leaders:

“The only people who don’t have problems are dead…I am who I am today because of my most difficult experiences; I wouldn’t give them up for anything. The things that have brought me the gravest pain, are actually the things that have taught me understanding, passion, wisdom, kindness, and forgiveness…I believe problems are gifts and they come to us to help us grow…  I don’t believe that the goal in life should be to avoid problems…  I believe that the goal of a leader, an elite performer, the goal of a highly evolved human being is to manage their problems, and to realize that it’s just a part of life – to resist them is to resist life.”

Profound, isn’t it? We’re all leaders if you think about it. Even extreme introverts and those prone to social anxiety are leaders – managing their own lives. Allow yourself to feel the emotions that flow through you, you don’t need to react to them but be aware of them, and allow your emotions to guide you to your true state of happiness.

Do you agree that it’s healthy to not feel happy sometimes? Share this post via your favourite social page, using the icons attached below:

Feature quote via @TrevorJamal