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Fitness with Hayley MacDonald

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25.01.2022 Endorphins baby! Those magic hormones that our brains lap up. They are released during eating, exercise and also during sex They act on the opioid receptors in our brain and trigger a positive feeling in the body similar to morphine! Natural pain relief, natural sedative, natural mood booster. That euphoric feeling you get when you've had a great class or training session, runners might know it as the 'runners high'... that's them! Just another great reason to move your body

25.01.2022 Today's #TuesdayTip Move your body in different ways. Aerobic exercise 'cardio'- keeping the heart healthy, Strength and conditioning- for strong and toned muscles and stretching- to keep the body flexible. If you train in different ways that cover all these bases your setting yourself up for success!

25.01.2022 'The things you are passionate about are not random, they are your calling.'- Fabienne Fredrickson. . Do what lights you up inside.

23.01.2022 Rolling over the #humpdaywednesday with the #wednesdayworkoutchallenge from @jarrodtuckerfitcoach . 10 x Ab rockers. . Nice little burn in those abs Give it a crack ... . #challengeaccepted #challengeyourself #fitfam #igfit #abs #theyreundertheresomewhere #gettingstronger #functionalfitness See more

21.01.2022 I'm a little lost for words. This 'Party in Pink' was absolutely epic. A fantastic crowd came out today in North Perth to raise money for the Breast Cancer Research Centre of WA and they came out with such energy and joy it was amazing to be part of. . I'm so grateful to have had the opportunity to be part of this epic event... I still can't wipe the smile from my face. 15 Zumba instructors from Western Australia came together to share the love, to grow the love, and help th...ose who need it most. You guys are amazing! . A special thanks to my sister and my friend @isabust03, for coming along for the adventure . @zumba_with_sharon_mac this wouldn't have happened without you! Thank you for including me in this fantastic event. It was lovely to meet you. @zumbabyandrea you are a survivor! You are amazing and I love you more every time I get to spend time with you @valentinad_zin always a pleasure to see your smiling face and the joy you bring to the Zumba world So many ZIN to celebrate with. Thank you to all of you. You brighten the lives of so many. Keep shining your light. . Sorry if I've missed some tags for ZINS. Please tag them if you can . #partyinpink #westernaustralia #zumbacommunityoz #zumbacommunitywa #zinlove #zinlife #zumbaparty #zumba #zumbafitness #zumbaperth #zumbainstructor #iamzin #soexcited #ilovezumba #zumbafamily See more

21.01.2022 Such a great event! Lots of fun had by all to support mental health week and breaking the stigma around mental health illness. We danced up a storm!

21.01.2022 Today's #tuesdaytip is a little different. 'Don't think, just do' Have you experienced this? Let me know in the comments below.

21.01.2022 Today's #tuesdaytip is to get plenty of magnesium in your diet. Magnesium is crucial to our health and wellbeing. It Improves sleep quality (raise your hand if you've ever had restless leg syndrome? ) Is essential for bone formation.... Improves cardiovascular health. Reduces the risk of diabetes. Boosts athletic performance plus many more major benefits. Foods high in magnesium include- * Green vegetables * Nuts * Seeds * Unprocessed cereals Check out this reference for more info on the benefits of getting enough magnesium in your diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.

20.01.2022 Oh my goodness!! Now that's looking fear in the face and saying 'ahh what the heck'!

19.01.2022 #wednesdayworkoutchallenge for this week with @jarrodtuckerfitcoach . Dancers pose with 5 x 1 legged squats. . Give this a go to challenge your balance! Better balance means better control over your body and less risk of falling... so important for all of us but particularly as we age.

19.01.2022 Happy Sunday everyone! If your lucky enough to have this day as a day of rest and rejuvenation, I hope it's just that!

19.01.2022 Okay so I forgot it was Wednesday By the time I remembered I'd already done a 45 minute #strongnation class and some chorey for my 'Fit For All' class Wasn't sure I would be up for the challenge today. . But even though I had the camera at a funny angle, did the same side twice and lost count and only did 9 I was feeling stronger than I thought. Always more to learn but #greenandgrowing . 10 x push up to bird dog ... . Last #wednesdayworkoutchallenge for 2020! Thank you @jarrodtuckerfitcoach for all the great challenges through the year. Looking forward to 2021! See more

18.01.2022 My only two photos from Christmas eve and Christmas day. I must have been WAY too busy enjoying my family's company and the festive vibes to take snaps... I'm cool with that. These two things are very important to me.. my kids and food I had a great day with family I hope you enjoyed your Christmas, and if it was a difficult time for you I hope you felt supported and loved all the same. Currently in that weird period between Chrissy and new year where I have no i...dea what day it is, what I should be doing, or where I'm going so I'm just cruising! Anyone else?? Only one more week before we get back into classes and I'm pumped

18.01.2022 Hey hey it's Wednesday. #wednesdayworkoutchallenge today was #tough . 8 count push ups... 1 count down 7 counts up (5-10 reps). . Ummm... I'm glad I didn't lose any teeth face planting the deck... maybe that's why @jarrodtuckerfitcoach who set the challenge was looking to the side? ... . Control control control. My goal was 5... I got there before my form suffered. Pushed to 7 but my abs just laughed at me after #strongnation training on Monday, and my butt came up wayyyyyy after my chest . Thanks again for the challenge Jarrod. Something to work on for sure. Music: Dark Love Musician: Vermos URL: https://icons8.com/music

18.01.2022 Feel like your missing something in your life? You exercise... but you can't seem to find a class that gives you that strength element your looking for? Strong Nation is for you! Strong Nation combines body weight, muscle conditioning, cardio and plyometric moves all synced to the beat of the music. A full body workout that gives you strength, tone and fitness. NO dancing ... This class is coming to you really soon and I'm super excited it'll be on our new timetable! Drop a comment below if you're as pumped as me to get stronger, together!

18.01.2022 Afternoon!! #wednesdayworkoutchallenge from @jarrodtuckerfitcoach today! . 10 x full depth lunges each leg. That's right folks, get that knee all the way to tha floor! . My leg change was a fail #wobbles but a nice challenge for today. ... . @minnie_misey @zumbabyandrea @isabust03 @zumbakylie a little challenge? Loving a lunge?? . #nevermissawednesday #wednesday #challengeaccepted #challengeyourself #lunges #fitwomen #fitfam #strongereveryday #doit See more

18.01.2022 I said 'One.. two... three'. They said 'ZUMBA!!' Another great start to the weekend. Thank you for your energy groovers! Fantastic class, I've been smiling all day

18.01.2022 One more sleep until it's party time. I can't wait to see you all and celebrate together!

17.01.2022 Merry Christmas everyone! Enjoy your festive time. Happy holidays! See you really soon

16.01.2022 Woohoo! Can't wait! Come down and say hi!!

16.01.2022 Hey groovers. We are back to VeraFlow tonight at the Albert Hall on Duke Street. Dance, stretch and relax in this hour long stretch and flexibility class. Come try it, you'll be glad you did! Take time out for yourself. See you at 6pm!

15.01.2022 Hey groovers! Who's up for a challenge? Join me and sign up for this 10 day challenge. Just 10 minutes for 10 days to get a little more active in your day. Jarrod and Amanda, two master trainers in Brisbane, have kicked off there challenge today and did I mention it's absolutely FREE?! Just follow the links and be sure to join the Facebook group as well. If you do join up let me know so we can touch base on the challenges and maybe do some of them before/after class together?

15.01.2022 Okay.. I may have mentioned a few times how great dancing is for your body AND your mind. This article shares some great benefits in not just adults but kids as well. I was lucky enough to be asked by two of our local vacation care providers to run Zumba Kids classes for them over the school holidays and we had a blast. The energy the kids had was off the scale. Do you dance at home with your kids? We do here. https://www.healthline.com//fitness-exe/benefits-of-dance.

14.01.2022 Suns setting on 2020. A perfect time for reflection. Happy new year everyone. May the year ahead be what you hope for and more

14.01.2022 There's something about a bond with our pets, they know us so well. Our dog Hercules is never far away when I am training and he's one of my biggest fans I think ;) Do your pets join you when your exercising at home or practicing mindfulness/meditation?https://www.facebook.com/john.eagle.123829/videos/162492665423241

13.01.2022 Have you tried different ways to exercise and just found they weren't for you, because you've been craving connection and fun when you exercise? You feel deep inside that if you found something you really truly loved to do it wouldn't feel like such a flipping chore. But your unsure where to start, where to look to find that missing link? . When I first starting out going to group fitness classes one of the reasons was because I was bored of the treadmill, the cross-trainer a...nd all the other equipment that made it 'hard' to exercise. I wanted something more. When I started going to classes I was uncomfortable in my body, I felt self conscious and I was worried I would be judged- until I found a class that was just so much FUN! I loved going and started to connect with the other ladies that were there to. I didn't feel judged or out of place, it felt like a place I could be myself. It was a huge part of me making the decision to become an instructor myself, I wanted to help other people experience the joy that exercise can bring. I wanted to help them feel connected the way I had. . If you feel a little lost about what options you have I would love to chat about how I can help you find that connection, that joy in movement that you've been looking for. Lets chat xx See more

12.01.2022 Photographic evidence... I do get out of my active wear every now and then . I hope your enjoying your Saturday night... I'm off to dinner, might even dance without any choreography . What are you up to this weekend?

12.01.2022 Don't forget to come on down to the Mad Hatter Tea Party this Friday for mental health week. I'll be doing Zumba at 10:45am in the town square. Bring the kids for a dance. See you there!!... https://fb.me/e/ejPqxR8lF

12.01.2022 I've been busy in the garden this morning. I enjoy gardening... but not the flower and pretty things type. I love my edible garden. Why? Gardening is therapeutic in so many ways. Exposure to vitamin D. Sun on your skin helps boost your vitamin D levels which benefits your bones and your immune system. It boosts your mood. ... It's another form of exercise in disguise. It's fun watching things grow, and is a great way to learn more about your environment. It can be done in a way to create a more sustainable world. This season I'm attempting to grow these edible goodies- sunflowers, strawberries, capsicum, tomatoes, spring onions, grapes, quince, figs, olives, pomegranates, spinach, nasturtiums (yep they are edible), pumpkin, aubergine, zucchini, lemons, cucumbers, watermelon, rhubarb, limes, peas, beans, snow peas, corn, nectarines.... I think that's everything?? Some are established trees/ plants and some I haven't tried growing before... that's part of the fun. Do you enjoy gardening? Let me know what you grow or would like to grow! I would love to hear any tips or tricks you'd like to share from your own garden. #selfcaresunday #sustainablesunday

11.01.2022 Quad feeling much better today (thank you foam roller and VeraFlow) so I thought I'd give the #wednesdayworkoutchallenge from Jarrod Tucker Fitness a crack on a Thursday . 3 x push ups to side angle stretch. Always working on those push ups on the toes, feeling stronger though. . Have you challenged yourself lately? To take this one down a notch do the push ups on your knees ... . See more

10.01.2022 #tbt to our Birthday Party Class, it's already been a week! Best dressed went to this Zumba Queen who fashioned the outfit herself and hit the bullseye for 'Bright and Bold'. Annemarie is the life of the party! She won a 5 class pass for her efforts!

10.01.2022 The #wednesdayworkoutchallenge comes around so quick! . Today's challenge set by @jarrodtuckerfitcoach... . 5x bear to hand stands. ... . I quite like this movement. Great for core strength. Give it a try? . See more

09.01.2022 It's Tuesday again! Kids are back to school and it's back to business! Today's #tuesdaytip is not to give up. We all make mistakes some times. In life, in a Zumba class (technically classified as accidental solos )... It's the best way to learn. Don't be disheartened if you make a mistake... keep at it and you'll get better and better!! ... The clip is me working on choreography for class. Making mistakes, taking the time to practice

09.01.2022 Mad Hatters Tea Party has been so much fun again this year. Dancing brings so many smiles and so much joy. Thanks for dancing with me Albany!

09.01.2022 It's on again! Come on down to the Mad Hatters Tea Party, Friday the 9th October in the town square on York street. It's a free community event with cake, activities and ZUMBA! (And did I mention cake??? ) I'll be there getting everyone grooving with some Zumba from 10:45-11:15am. Our mental health is just as important as our physical health. Exercising in any way including dancing, walking, riding bikes etc is key to reducing symptoms of anxiety, depression and other ment...al health illness. This is absolutely an event I get behind 100% every year! See you there. https://fb.me/e/ejPqxR8lF

09.01.2022 Saturday morning crew bringing the good vibes week after week! Thank you for coming to dance with me. . When we come together we have such a fun time. . Are you ready for the week ahead! Charge in full steam ahead ... . Thank you @claudiugutuzumba for this chorey, tweaked a little for my class! I love this song! See more

07.01.2022 When I was in Perth a couple of weeks ago someone I didn't know at the event referred to me as 'the big one'. The Hayley from 3 years ago would have converted this statement into 'the fat one' because in her mind the two meant the same, and growing up I was taught by not only those close to me but the usual media suspects that this is the worst thing to be (which it isn't, all bodies are amazing bodies, healthy is our goal). After growing up with such a distorted body image '...big' has always meant 'bad'. This time was different... that thought buzzed in and out of my brain so quickly and instead of shrinking away and letting the negative thoughts in, I flipped the script (and actually flexed my bicep ). Heck YES I'm big! I'm tall... 174cm which makes me big, and there ain't nothing I can do about that. Besides I like being tall, I can reach the top shelves for those who can't. I have a big heart. I care a lot. About my family, my friends, my tribe. As a registered nurse if I didn't care I wouldn't be a good one. I have a big personality. I can be loud, silly, fun and well a bit of a dag if I'm honest! That's just me and I wouldn't want to be anyone else. Big isn't bad at all, it's all about perspective. Turn that story around. Don't hold a comment someone makes about you against them, they may not have meant anything by it. And if they did it says more about them than it does about you. Reach for the positive, keep going and eventually that change in the way you think will happen automatically. Then your unstoppable

07.01.2022 Wednesday Wednesday Wednesday... new challenges each week! . This #wednesdayworkoutchallenge is a good one... . 5 x Divebombers!... . This is a great movement for upper body strength. So I want you to give it a try! . Thanks again to @jarrodtuckerfitcoach for setting the challenge See more

06.01.2022 #tuesdaytip ''There are far better things ahead than any we leave behind'- CS Lewis. We can always look back and reflect on where we have come from, mistakes we have made and lessons we've learnt. But don't stay there. The future is so bright and has so much potential. Drop an emoji below for how your feeling about the future

05.01.2022 Today's #tuesdaytip is to get plenty of Zinc in your diet. It's an underrated nutrient. I recently discovered I was deficient and, although it wasn't a diet related cause, it made me consider how to increase my intake in my diet. In hindsight I had noticed wounds on my body taking longer to heal. Zinc plays a role in immune function wound healing... protein and DNA synthesis (responsible for cell structure and function in your body) The graphic above is a great reference for increasing intake of Zinc in your diet. Take away from this is to also trust your instincts. If you feel something might not be quite right and your not feeling your usual self, investigate further to see if there could be something amiss.

05.01.2022 Good morning groovers! Just a super quick reminder that there is no VeraFlow class tonight, normally at 6pm at the Albert Hall. All other classes this week and during the school holidays to go ahead as normal. If you are lucky enough to have today off for the public holiday I hope you enjoy your day. Mine will be spent with family... and preparing myself for the school holidays

05.01.2022 I'm hitting you with this quote because it is so true and I doubt I'm alone in being reluctant to accept it at times. . Our comfort zone is our safe space. It's our 'known'. It's where we can cruise. But staying here doesn't lead to growth. It doesn't help us progress. If we want to change we can't keep repeating the same thing over and over expecting the change we are looking for. . For as long as I can remember I haven't liked being in front of crowds. I labeled myself as... 'shy', introverted and lacking confidence. I was so tired of that story but it was what I knew. . I sometimes wouldn't take opportunities because I didn't feel 'confident' enough. I held myself back from growing in my business and in my personal life because it was easier than accepting some hard truths and possibly going through a little pain (emotional, physical... whichever form). . I told myself 'you're not confident enough, you won't succeed so why try, no one cares what you have to say' because my brain was protecting me from possible pain... after all that is essentially it's function. Pardon my language but f*ck that. . Tired of my own BS I started putting myself out there more and more. I knew what I wanted and I was tired of the same old story in my head. I flipped the script... from 'I can't' to 'I can', from 'I am not confident enough' to 'I AM enough'. Little by little, sometimes in leaps and bounds, I'm growing baby.. I'm growing. . I'm saying 'Heck Yes' to more opportunities even if it scares me. I'm fitter and stronger than I have been in a long time- mentally and physically. I'm excited to try new things, even if I suck at them ;) Being in front of crowds scares me less and less every time I do it. . All this change has taken place in some really uncomfortable spaces outside my comfort zone. The more I embrace it, the deeper I can go and the taller I can grow . Are you ready to step out of your comfort zone to see a change? Let me help you :) See more

04.01.2022 As you know Saturday mornings Zumba classes can get busy. I would appreciate so much a little help on the door so that we can continue to get classes kicked off on time and smoothly. As well as the chance to say hello and answer any questions you may have. It's been a bit tricky lately. I've got one helper that's happy to give me a hand, but she's only able to come along to class every second week. If your interested in helping me out on the door send me a message or comment below and I will get in touch. Thanks so much everyone

03.01.2022 A little Friday night fun before class tomorrow What is your Zumba name? Mine is Funky Rainbow Wizard

03.01.2022 Are you passionate about something? Does it light a fire within you? Go do that thing! Chase that dream. Be that person. When you step past fear of the unknown and the 'what if's' you find freedom. Freedom to be yourself. Freedom to know, no matter what happens you'll be okay Chances are when your doing that thing your so passionate about... you'll know your EXACTLY where your supposed to be

03.01.2022 Still buzzing from our party class!! What a great energy in the room. Thank you so much for coming Photos to come. I didn't want to miss our #TuesdayTip for this week.. so here's a seated twist for you to do to help stretch out your back. Turn the volume up on this one it's a big hall

02.01.2022 We had a fantastic party last night! A few people missed out on jumping in for the photo! To those who were unable to come along, we missed you and we'll see you soon. Congratulations to those who won door prizes. Annemarie took away best dressed again this year with her VERY bright and bold outfit!! I can't emphasize enough how much I appreciate your support. Happy 3rd Birthday to us!