All posts by gb-admin

at- home HIIT

At-home HIIT for a winter’s day

So the weather is still relatively ok here in Dublin but as the evening’s get so much darker earlier on, it’s so easy to become complacent with training, going to classes or sticking to a fitness and health regime.

So, below you have a VERY simple at-home HIIT program you can do anywhere- in a hotel room, on a balcony,  in the sitting room or even in your bedroom!

This is a no excuses, no equipment workout for those tight on time and even tighter on motivation!

  • 15 static lunges (per leg)
  • 15 split squats (per leg)
  • 15 sumo squats
  • 10 burpees
  • 10 push ups
  • 10 plank get-ups (per arm)

Do one round of all exercises as fast as you can, then take 30 secs-1 min rest (depending on your fitness levels!).

Repeat x 4 and you are DONE

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how to get out of a rut

How to get out of a rut

We’ve ALL been there lads.

The dread in the morning going to work.

The dread when people make plans and you just, quite simply, want to do nothing, say nothing and stay at home.

The dread when you find yourself in a space or place that doesn’t feel ‘quite right’…

So how do you know when it’s time to try and break the cycle and get out of that negative space you are finding yourself in?

Ask yourself these simple questions:

1. Are you happy right now? Really and truly happy?

2. Are you finding yourself always focusing on the past with rose-tinted glasses or the future with dread?

3. Do you ever feel comfortable in the moment?

4. Do you take time for yourself?

5. Do you invest in yourself? Your education, your skills, your hobbies?

6. Do you treat yourself and keep yourself well? Your hair, your skin, your body, your diet?

7. Do you take time to ‘just be’- really and truly relax?

8. Do you feel guilty if you spend money or time on yourself?

9. Do you feel stressed or anxious all the time?

10. Do you get enough sleep, naps or rest?

These simple questions will give the answers you need to start to make a change. The really easy thing is this. You can change any of them. Really easily. Read on…

Here are my suggestions to the above:

1. If you are you will feel it. Not perfect, but content. If you’re not, it’s not a bad thing, but life is short, so try a few of the recommendations below.

2. If you find yourself always looking back, think back to why. Was it that you did something you love that you no longer do, or was there a person in your past that you havn’t let go or don’t see often enough perhaps?

3. If you’re always on your phone, you are doing life wrong. I don’t care what age you are. It’s totally natural to be able to have a conversation without checking your phone. And if you keep doing it, don’t expect me to stay sitting across from you. It’s rude. (unless you are trying to meet up with someone or there is an issue obvs).

4. Making time for yourself is key. That might be washing your makeup brushes, going for a walk, baking, swimming, gym time, getting your nails done or just settling down with a good book. Give yourself at least15 minutes of this a day. Squeeze it in. I DARE you.

5. A healthy mind will nurture a healthy body. Give yourself the gift of knowledge as often as you can afford to. If you can’t, there are plenty of free courses you can sign up to. Just use your pal google.

6. For some people, it’s very easy for them to decide not to wash their hair or decide to put on a little makeup (and no I’m not recommending everyone needs to wear makeup) but some people simply get out of bed and go about their day. I’m telling you this for nothing. Put in the effort (even a tiny bit), get the nails done every so often, get your colour done by a professional, get your hair trimmed regularly, buy the shoes and use the fancy candles. Life is just too bloody short and if you can afford a takeaway at the weekend or a few drinks after work, you can afford to spend time and money on yourself!

7. For me, I only FULLY switch off on a sun holiday or a new place when I’m travelling.  I don’t know what it is but the sun makes me completely switch gear and I run on sun cream and terrible books and nothing else. I also switch off on big long hikes. Both of these are essential for my mental health and I do not compromise on them.

8. I find that quite a few mums I know tend to find it very difficult to spend on themselves- time and money. Believe me, if you give number 1 some self-love, you will be a nicer person to everyone around you. FACT.

9. We all suffer with stress and anxiety at various times in our lives. And as humans, we thrive on little dips in and out of this ‘fight or flight’ feeling. However, if this kind of feeling is preventing you from doing things, meeting people, or taking that next leap, it’s time to share your thoughts with someone. A problem shared is a problem halved folks.

10. I cannot stress how important healthy sleep patterns are. Your body does all of its recovery and repair when you sleep. So if you don’t sleep, your body simply cannot function properly.

I hope that sincerely, none of you feel stuck in this kind of space for too long. Get out of the house, even if it’s for 30 minutes, get up and move and you will feel better!

x

Fact and Fiction bag review

Fact + Fiction Gym Bag review

So I get sent products to review from time to time and try and be as honest as possible when it comes to giving my feedback to the brand.

Typically, there is no obligation for me to even do a review and I only actually do a review for products I really like and rate highly, as I’m aware that when people buy something I recommend, Ireland is small and I could easily end up  meeting them somewhere! SO best to be truthful guess :)

I’m a bag person. I’m not a girlie girl and don’t spend a huge amount of money on clothes, apart from gym gear obvs! But I do love bags. Fact + Fiction (previously known as Gymtote) reached out to me on Instagram (@gymbunnydublin) and kindly wanted to send me a sample.

Sophia_Black_Bottle_Gym_LOWRES

I said HELL YES and a few days later, my beaut of a bag arrived in the post AND so I’m itching to tell you all about it!

What is a Fact + Fiction bag?

A Fact + Fiction bag is a hybrid of the ultimate work meets gym bag. It’s also the makings of a super-stylish baby bag for any mammas’ out there.

What kind of styles are there?

So I was sent the Sophia tote and am actually running a competition to give it away, as I felt my followers would love it! I also felt that for my new commute it might be a little big- I’m just 158 cm (5 2.5!) so any bags look big on me but I felt I wouldn’t make the best use of this particular model. It’s so SO gorgeous though and you can literally fit in your gym gear, your work laptop, your trainers, your meals for the day, protein shakes, snacks and more. It’s for those of you, like me, who spend their lives lugging around 2 or 3 bags to and from work and just need one solid, yet super stylish bag in lieu. It comes in black, tan, red and blue but by far my favourite is the black. This bag is also ideal for nights or weekends away or even long-haul flights. THE DREAM!

 Gymtote

I’ve actually just ordered the Charli backpack as it’s a little more convenient for me size-wise, as it’s (well obviously) a backpack! It’s still very roomy but it’s a little smaller that it’s counterpart above. Again, it will fit your gym gear, your work bits and pieces, laptop and anything else you can squeeze in. I got the quilted one as it’s just that bit more ‘extra’ and really looks great with either gym or work wear.

Charli_Black_Bottom_

Lastly you have the Cali tote. This, to me, would make for an excellent baby bag for any fashion savvy Mum’s and Dad’s out there! It’s quilted, which I love and it’s equally roomy. It’s also a softer material so feels more ‘gym bag’ but it would still make for the perfect roomy day bag. Can you tell I LOVE these bags??

Cali_Black_Baby_Top_LOWRES_e9ab3e71-bc9b-48fd-83a5-4200fb88d14a

Why should  you buy a Fact +Fiction bag?

  • Are you always rummaging through your bag to find wallet, keys etc?
  • Do you carry several smaller bags with you each day as you go about your busy schedule?
  • Do you often go straight from home to gym to work or work to gym?
  • Do you meal prep and need to bring separate containers for all your meals and snacks?
  • Are you a gym bunny who always carries trainers, hoodies, swimming gear?
  • Does your baby bag look too ‘mumsy’ for your liking?

If you’ve answered yes to any of the above, these bags are for you! They are durable, stylish, functional, roomy, wipeble, breathable, don’t hold onto smells and are very good at holding your life together in one little place.

If I we’re you, I’d be adding one of these bad gals to your Santa list sooner than later!

Oh and if you do fancy treating yourself to a Fact + Fiction gym bag, here’s a little discount from me for anything across the site- simply use the code BUNNY10  :)

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revive active

My top 5 supplements to beat the winter blues!

So I’m typically sent all kinds of supplements to try out for you gym bunnies out there but I’ve decided to revise my favourites as there are quite a few game-changers currently on the market that I wanted to share with you because they are simply divine! Please note: These are not paid adverts but I did receive complimentary product to trial and test, with no obligation for review. (I was sent other samples from each brand but only chose my favourites!).

1. Hydrolyzed Whey Protein Powder XS™ Cocoa – Chocolate Flavour – XS Nutrition by Amway
A relatively new player on the Irish market, this whey protein packs a mean 29g of protein in each serving, compared to it’s 20/30g counterparts. I’ve actually asked the very hard to please gym lads I train with to give it a go and it’s gotten 5 stars all round. It’s very palatable, mixes well with milk or water AND you can cook very easy with it too. The reason it’s here is that I tend to become more ‘flexible’ with my diet when I don’t have any pending bikini holidays- I know!!!- so adding more protein to my diet makes for  less cravings and a more sated feeling. This is an excellent quality protein and also crams in 5 grams of naturally occurring BCAAs. You can buy it here.

2. Revive Active Beauty Complex – Revive Active
So anyone who knows me personally will know I am a skincare fiend! I use hyaluronic acid only skin of hydration so was SO excited to try this supplement which contains HA and collagen. You take it on an empty tummy first thing in the morning and mix with water. It tastes like pineapple and is actually gorgeous. My skin is brighter and is getting clearer (I’ve been using this for two and a half weeks) and  I feel like my energy levels are good and look more rested. I was sent this by the wonderful folk at Lloyd’s Pharmacy  and you can buy this online here.

3. Femme Omega – Ros Nutrition
Omega-3 oils have so many incredible functions in the body- including the regeneration of cells, the formation of cell membranes, maintenance of hormonal balance, healthy skin (needed in my case due to weather changes!) and the production of healthy cholesterol. These little bad boys may even help to maintain or improve cardiovascular health, cholesterol, and mood. This has been given the thumbs up by my nerdy other half who has an MA in Nutrition and is VERY hard to please! You can buy it here.

4. Vitamin D – The Edge: Clontarf
We all know that when the weather starts to change (bleeeeh!) we should be increasing our intake of vitamin d, but did you know that recent studies show a direct correlation with less sunlight and the influx of ‘flu season’ as we know it. Vitamin D is necessary for a healthy immune system, so with these deliciously chewy tablets, I’m sold. You can buy them here.

5. B-Complex – The Edge: Clontarf
So for anyone suffering from stress, leading a hectic schedule (ehhh Christmas much??), taking an oral contraceptive, suffering with mood swings- you need to give this a try. Our busy lifestyles can leave us often feeling tired and low on energy. B-Active is formulated as a one-a day capsule for just this situation. You can buy this here.

I hope you found this helpful and that you are soldiering into the winter in good health!

Please note, as with all of my posts, this is purely informational and before embarking on any radical dietary changes or new supplementary choices,  please speak to a health professional or your GP.

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IMG_0409 (1)

My experience on dealing with grief

Someone close to me and my family is currently going through a tough time with a family member who is very ill.

They reached out to see if I had any advice as to how to help handle the pain, the confusion, the anxiety and, inevitably I suppose, the grief that comes with loss.

And to be honest, I didn’t even know what to say until I started writing…

My Mum Lorna died in August of 2011. She was 54 years old and she had Lung Cancer. She smoked from a very young age, like most smokers, but her specific cancer was, ironically, the kind of lung cancer that non-smokers also get.

So, when  my family and I got the news about Mum’s illness, I was living a life I loved in Barcelona. I was about to move jobs and got a really exciting offer to make video content for high-end apartments across the Med. Sounded too good be true. And life had a not-so-nice way of telling me just that.

She was given 3-5 months to live and we managed to see her through 10 relatively pain-free months. We felt very lucky to have gotten that much time, and indeed the foresight, that she was ill. For some people, they get a call on the way home from work to say someone has been killed in a car accident. We got to say goodbye and were all with Mum when she passed away, quietly and peacefully, with the help of the amazing hospice in Raheny, who we are forever indebted to.

You see, that all panned out quite a lot ‘better off’ than some people’s stories. I can’t say that if someone gets similar news that their outcome will be as such. Look, it was far from easy, still.

I moved home to Ireland and had to learn to be a child again in my own parents house,  essentially. I had to learn, at the same time, that being the child was only required sometimes. Other times, I had to reverse roles, as Mum’s primary carer, and take care of her to make sure she was clean, comfortable and felt beautiful…despite her little body getting weaker and weaker. Being the adult and child meant I felt angry, upset, pissed off, filled with rage. But my heart felt full and at peace, as in other ways my whole family pulled together in a way I cannot describe. We all had one goal and one focus.

It was far from a Disney movie, but what I learned was this- you cannot do everything and be everything. If you try and fix the whole situation, you will end up broken, tired and of no use to yourself or anyone else. I walked or ran twice a day for at least 45 minutes to clear my head and I took a job twice a week in a family friend’s cafe in town. They were so kind and understanding about my timetable and knew that sometimes, at the last minute, I had to cancel my work at short notice.

My advice is to allow your head and your heart to feel whatever it is they are going to feel, but don’t let anything stick too hard. Be kind to yourself and allow others in. The hospice team are incredible, as are ARC, who offer free support and  talks with the likes of nurses and mental health professionals who can offer a supportive ear when you need it most. It’s not for everyone. One chat with one of the nurses was enough for me, but other people I know found regular chats with their support network also helped them hugely.

I found that things that bothered everyone else around me (outside my family) felt so, so trivial, but actually, for other people, I had to remember they were, still, ‘big deals’. The small fights with boyfriends, the stressful boss, the annoying sister…all of these things seemed so bloody trivial and, I suppose, you kind of switch off a little in social situations to allow yourself ignore what you view as petty, which is so unfair and so harsh to everyone else around you. Then the thoughts get ahead of you and suddenly you’re sitting there surrounded by loved ones and friends and you feel like you are all alone. That nobody else feels this way.

Well, they do. I did. And I hope that by sharing a little part of my story, that other people don’t feel like what they are going through or what they went through is the end of the world.

One of my lasting memories of Mum is her sitting by the windowsill she always sat near when she was drinking her tea and she turned to me and she was crying, which, despite her illness, she rarely did, or at least in front of us. She said she was upset because she was going to miss out on our (my brothers and my) future, on us having kids or getting married etc…

And she was totally and uncontrollably right. That was not the nicest thing to hear, nor the nicest thing to let sink in.

Does it get easier? Yes.

Do you forget things? Maybe a little.

Do you remember the great things? Absolutely. (Don’t throw away anything unless you want to and feel ready to).

Do you forget they are gone? All the time. Let me explain- I hear a song, see a film or read a book or eat something or meet someone and think ‘Mum would love that or them’. Then I remember she’s gone and get upset for a few minutes.

That’s difficult to process if you havn’t lost someone close, and maybe it’s just me who feels like that.

But, it’s also a nice little jolt which allows me to remember her, in the midst of a stupidly busy schedule. It gives me a little jolt.

It’s like her little phone call to say hi from wherever she is.

X

Chicken fajitas

High-protein dinners to eat after a late workout

So, I typically train in the evening after work, which often means my last meal is at 9 pm or later- eek! So for those of you, who are looking for some late-night lighter dinner options to eat after a late workout, check these out:

1. Paleo Chicken Wraps

This is one of my most-visited recipes on my site and for good reason. It’s healthy, light and so easy to make. You can find the recipe here.

2. Spicy Turkey Mince

Another go-to for me- easy to throw together and is kind of a ‘leftovers in the fridge’ kind of meal, which is ideal for the day before your weekly shop. Find my recipe here.

3. Turkey Sausages with Veggie Mash

This is my healthier take on the traditional British favourite- Bangers & Mash. I swap my sausages for turkey sausages (grilled) and the mash I use is Mash Direct turnip, parnsip & carrot it’s so good. I simply add some real butter, sauteed red onion and some pepper and salt. Oh and a little splash of milk!

4. Chicken Stir-fry

Again, another easy peasy recipe that I go back to time and time again. I recently wrote a post for the boys at The Edge: Clontarf on this actually- you can find the recipe here.

5. Burrito Bowl/Fajitas

A simple combination of stir-fried chicken fillets, paprika, chilli flakes, splash tamari sauce, some lime juice, garlic, fried onions, peppers and some more lime juice. Add some mash avocado as a side (made with lime juice, tomato juice & salt) and serve in a warm wrap with fresh, crunchy lettuce and a side of kidney beans (strained!). So easy and SO tasty. If you want to keep the carbs low, leave out the wrap and have a lettuce wrap instead. Or if you’d prefer some rice, simply place all the ingredients when cooked on top.

How to survive a hen party

How to survive a Hen or Girls Weekend

SO, a good friend of mine is getting hitched this coming November so we are heading off on her Hen party this weekend- location is still top secret for the bride- eeeeek! :)

Now in a healthier approach to the run up to a hen, you might think, are you not taking away from the fun? In my opinion, not at all. In fact, by cleaning up my food intake this week, keeping on top of my supplementation and adding in an extra session at the gym, I will feel much better getting ready on Saturday.

And before anyone jumps to conclusions, nope- it’s not due to guilt or anything of the sort. Keeping it low carb (ish- I had quinoa at lunch and rice noodles post-workout!) I will feel fresher, leaner and healthier and ready for some fun!

hen party healthy

SO what did I do and will I do differently this week?

1. I added in an extra two AWFUL HIIT sessions as I won’t be training at the weekend of course!

2. I kept my coffee intake low so far this week- one Monday, just one yesterday and none today- so far so good!

3. I have taken ALL of the supplements to keep my vitamins and minerals in check and have increased my magnesium to enable deeper and more restful sleep.

4. I’ve done face masks, used lotions and potions to prep my skin for some boldness and have kept away from any tans or drying agents!

5. I’ve kept my sugar intake to a minimum- again in preparation for some yummy treats and drinks!

6. I usually start off with a glass of bubbles and move to a clear alcohol- this means the head is less, well, heady, the next day! I also drink sparkling water with any shorts- it puts manners on any speedy drinking!

7. I always bring electrolytes for that night or next morning. Time to rehydrate and replenish!

8. Have a good breakfast the morning after the night before. Even if you don’t feel like it at the time, try and eat a protein rich breakfast. I usually go for poached eggs and some brown toast and bacon. Your liver will thank you later. Fill up on water, have some fruit and a strong hot coffee!

9. Then, after breakfast, try and get outside or move  a little to blow away the cobwebs. More water, some more coffee and I’m usually hungry again an hour after breakfast. I ALWAYS carry snacks like almonds, protein and a protein bar, just in case!

10. Let your hair down. Whether it’s a hen or a girl’s night out or a birthday, you have to allow wiggle room to just go with the flow and relax.

The above works well for me, but might not be for everyone! The goal is let yourself go and get right back to facing your goals the next day, perhaps after a sneaky takeaway-eek…

Especially if you are in the bridal party or the Bride-to-be, make sure you get back in the saddle and stick to your guns. The countdown is on to feel healthy and confident for your big day. No time for quick fixes, just healthier choices that become lifetime commitments…

Whatever the occasion is for your next big night out, why not try my top tips on how to survive a Hen or Girls Weekend!

X

 

get better sleep tips

Tired of being tired of being tired?

We’ve all been there lads.

Can’t sleep. Won’t sleep. So much so, that it begins to affect our sleep patterns even more.

SO what can you do, you ask?

Well there are a few basics that, most likely, sound very very obvious, but nevertheless, let’s give them a try, and indeed, a mention.

sleeping like a baby

Below you have some tips on how to improve your sleep:

1. No blue lights after 9pm- the awful glaring lights from your TV, mobile or beside clock affects your natural ability to sleep. Power off by 9pm and leave your phone in another room if you can.

2. Try leaving out any power naps or midday rests- you need to be winding down at night time properly to restore your natural cycle.

3. Change your sheets each week- Think of that moment you change your sheets, shave your legs and slip into soft pj’s. Yeah. Give that a go more often. Simples.

4. Save your bedroom for sleep and sex (if you’re lucky enough!)- no work, no TV, no laptops and limit reading too. Bedtime needs a routine, just like a toddler, so make sure you prioritise yours.

5. Get in charge of your body clock- so even at weekends, try your best to go to bed and wake up at the same-ish time! When it’s darker outside try and make sure to see some light within 5 minutes of waking to properly get your body going!

6. Avoid excess caffeine- yes, probably the last thing you want to hear, but by overloading on caffeine with an already disrupted sleep pattern, your body will be a nervous wreck!

7. Exercise regularly- but avoid training too close to bed-time as some people find it harder to sleep with that post-workout burst or buzz of energy!

8. Take magnesium- a natural muscle relaxant, magnesium will help your whole body relax and rest more easily.

9. Avoid eating too much, too late at night. Keep your meals light and allow yourself a good hour before bed to digest before lying down, if possible.

10. Avoid drinking too much before bed- the two hours before you to bed, your bladder will fill up if you drink too many liquids before you hit the hay. Try and avoid drinking too many liquids or you’ll wake up naturally needing to use the loo! Also avoid alcohol if your sleep is disturbed. While it may make you feel sleepy, the sugar content may also cause you to stir and twitch or wake up completely in the middle of the night.

toddlersleep

Conscious that quite a few of my followers have young kids and families, so the aforementioned tips might not always be so simple in practice. However, if you can start to implement similar tips for your children, where relevant, it’s amazing the calming effect that the run-up to bedtime will have on the whole house!

Night night…

Sleep tight…

X

 

 

stretch

HIIT circuit on the go- simple exercises to do anywhere!

Whether you are too tired, busy, unmotivated or just up the walls, we all have days where we just can’t make it to the gym or out and about!

So rather than grabbing a cup of tea just yet and reaching for the biccies or glass of vino, why not give this easy peasy at-home HIIT circuit a try in the comfort of your own home, hotel room or balcony!

Up the intensity by simply adding another round or two- oh and don’t be afraid to get SWEATY!

HIIT circuit

Enjoy

X

Irish Fitness blogger Gym Bunny

FREE 4 Week Gym Program

So I train with the lovely lads at The Edge: Clontarf in Dublin 3 along the seafront and have done so for the past four years. It’s my form of therapy, my mental and physical well-being and I could not rate them any higher.

With this in mind, I teamed up with Trainer and Director James to put together a simple gym program for you to follow- think of it as a four week program that will sculpt and activate your whole body in minimal time.

James has recommended this as a 3 day a week weights program with about 10/15 minutes cardio to be done at the end of each session- your choice!

I’d recommend a simple 10 Minute HIIT program at the end of each session or what I have started to do is some circuits on the Aero-dynamic bike which is NOT for the faint-hearted!

If in doubt, simply google the exercises but I am looking to do a little photo or video journal of each very soon :)

PLEASE NOTE: Before starting on ANY new program please consult with a professional and do not undertake any programs while pregnant unless under the advice of your GP. For any of you new to training, please speak to a PT about correct form and technique for any unfamiliar exercises.

Day 1

A1:Split Squats x 12

A2: 1 Armed Row x12

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Bench Bridge x30 secs (shoulders on bench)

B2: Kneeling Push-up Hold x30 secs

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: Side Plank x30 sec each side

C2: Standing Lat-Raise x20

NOTE: Repeat the above exercises x 3 sets with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

PS: Don’t be afraid to sweat!

 

Day 2

A1:Heel Elevated Squats x8 (5 seconds down)

A2: Seated Shoulder Press x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Kettlebell Romanian Deadlift x15

B2: Bent over DB Row x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: V-Sit Hold x30 secs

C2: Burpees x15

NOTE: Repeat the above exercises x 3 sets with 30 sec with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

Tip:  Try and increase your weights once you feel comfortable with technique!

 

Day 3

A1: Lunge & Reach x18 (1st set body weight)

A2: Low-incline Bench Tricep Extension x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

B1: Wall sit x30 secs

B2: Cable Bicep Curls x15

NOTE: Repeat the above exercises x 3 sets with 30 sec rest in between

C1: Full plank x 30-45 secs

C2: Mountain Climbers x30 secs

NOTE: Repeat the above exercises x 3 sets with 30 sec with NO REST IN BETWEEN

Finish with 15 minutes cardio of choice

 

Keep in mind!

You need to remember that good technique is far more important than lifting heavier weights each time. Keep your breathing on track too. Breathe out on the effort to help push yourself! Once you have nailed technique and you feel comfortable doing so, you can start to increase your weights for each exercise!

There are so many benefits of working with a good trainer either on a regular basis if your budget allows or indeed at intervals throughout the year to change up your program based on your individual needs!

As mentioned above, always consult a professional before starting on a brand new training program particularly if suffering from any long-term illness, overcoming surgery, chemotherapy or pre or post natal. Health and safety are key!