What should or can a Princess look like? Are we even seriously asking this question in this day in age? Like honestly, are we still expecting little girls to run around in tightly form fitted dresses waiting for a magical prince to save them from a witch? What ever happened to empowering young girls to strive for more in their life?. Heck if that is their fairy tale ending that is fine, but girls are allowed to want to be their "own" kind of princess, and their own fairy tale fantasy period. Recently a young girl in Winnipeg was unable to attend a charity Princess Ball because there was not a dress in her size available from them, and they would not allow her parents to bring her own dress.

This is not what the discrimination from the event organizers is about, however these are all relevant questions. Why cant a princess look like a fierce warrior, and why does a girl attending this event have to specifically dress in disney princess outfits, why cant she show creativity and want to be "different" or her "own person" among st the crowd? The question is, was this really a simple innocent poorly executed decision from the owners part, or is this sizeism discrimination at its finest?

It really doesnt matter to me what the intentions are or are not of the organizers, it is the message they sent to that little girl that day. I think the idea of what they are trying to do for the girls that attend the event is very good. I have never been there personally or know anyone who has attended the event, so I can not judge it, or its organizers in that context. However, there are much larger issues surrounding what happened that needs to be addressed, and the key word here is "ACCESSIBILITY & INCLUSION" regardless of race, gender identity expression, cultural identity, or disability.

Girls come in all shapes and sizes, as well as cultural, religious, and abilities backgrounds. This means that the definition of a princess can mean something very different to them then the "standard" Disney princess. What if this princess attending the ball....

1. The Princess has a learning and or physical disability and can not fit the clothing due to her body shape/ size/. required use of a wheelchair, or is an amputee for an example?
2. Princesses in her culture and or religion where specific outfits that are more or less modest in design, and she desires to express her cultural identity?
3. The Princess is very tall, curvy, short,athletic has her own "awesome shape" etc.
4. Wants to look like a Warrior Princess such as Mulan, or the girl from the Brave?

When I was a young girl I wanted to be Mulan, and and as a teen Zena the Warrior Princess. Cinderella was not someone I idolized. I drove skiidoos,rode horses, and loved learning archery and riflery. That did not mean I still did not desire to dress up as a Princess.

The bottom line here is: If a Princess does not fit the Princess standard sizes and looks, does that mean her individual, unique identity is not worthy or valid enough to participate in the event? Humans exist on a spectrum, and that rainbow of life which is our diversity as the human race should be celebrated, not criticized. As a female strong woman, Scottish highland heavy games athlete, dancer, dance and fitness instructor I know how hard it can be to enter sports and entertainment events that require a "certain look" to equate a "fit/ standard" body. As a child I was bullied for being taller, stronger, and having more back and leg muscles then my male peers. It all started when I was 8 years old an my elementary school physical education teacher told me I was fat, and shamed me for my asthma and limited ability to run or jump in class due to my scoliosis. My step father shamed me for my size from 8 years old to 12 years old.

At 12, my mom brought me home the first long body con, ankle length dress I had ever owned, as she could not afford one earlier. I tried it on in the bathroom, and came out more happier then I had ever been in my entire life. My stepdad proceeded to argue in front of me with my mother about how fat I looked in it and he refused to let me wear it to the the dance at my school, and she had to take it back. I went to the basement and cried, and heard them argue late into the night about if I was really fat. I wasent, in fact I was very slim, but simply tall and fully developed for my age. This moment changed my life forever, until he spoke those words I had never felt so beautiful in an outfit before. My mom then sent me to the dance in one of her old woman dresses and I got teased for the the style and the way it fit me so I went home and cried. 

This lead me to develop toxic eating patterns from self-hatred, which turned into body dis-morphic disorder. My extreme fitness regime and calorie restricted diet led me to develop other chronic health conditions in my early twenties. I boxed, ran, lifted weights in my teens deep into the night in neighborhood hoping to have that Barbie Girl body I saw in the magazines, hoping that maybe I would not be teased for my size anymore.I was born with a learning and physical disability that greatly affected my ability to participate in academic and extra-curricular activities on a consistent basis in and out of school. I know what thats like to feel punished, un-wanted, and ashamed for you are.

As a mom with a toddler, I can now proudly say "I am a mathematical miracle." At the age of 8 a girl is just starting to develop her identity and her self esteem as it relates to her outer beauty and intellectual hierarchy compared to other girls her age. This is why the communication the event organizer had with the parents of the girl, is so harmful. The mother, and step-mother made a great attempt at compromising with the organizer, however there was no le-way on their end. The organizer's stance at the time of communication with the parents can be basically summed up as such "She doesn't fit the dresses we have, so she can come, but she won't be able to bring her own dress as to be un-fair to the rest of the other girls." Another extremely important point about this is the under-handed social programming we are demonstrating to young girls who will grow up to become women. Did the movie "Mean Girls" be produced in vain? Teaching girls their worth is only in their looks teaches them to compete against one another on that basis, when really all equally have something unique to share with the world that goes beyond that.

Growing up with a single mom, my mother worked fulltime, and double time as a nurse to provide for myself and my three siblings. That meant she could not participate in mother-daughter events due to her packed work schedule. In this day and age we need to be inclusive to all family dynamics, and all children. Event organizers need to educate themselves on how to become more inclusive to families with different challenges and requests, and ensure they are not violating human rights. I can speak to this first-hand as I was a professional certified children's entertainer, and worked at corporate/charitable/ and family events as a clown, mascot, face painter, temporary tattoo artist, and caricaturist.

As an entertainer and dancer at a healthy size 8, fitting size small to medium clothing at 5'8 I was told by my agent I was to fat to fit the size 6 princess outift, even-though I modeled, taught dance and fitness 6 to 8 hours a day, and had a healthy diet. I was pushed into playing alot of male roles and characters because I did not have the "right" body type to represent a disney princess. That's okay, it made me a better actress anyway, and inspired me to be creative and out of the ordinary characters. However it did hurt, and my agent encouraged un-healthy dieting recommendations. 

 I am also a dance instructor with over 11 years of experience teaching children from various economic backgrounds, and physical abilities. We need to stop segregating a large part of society as if they are not worthy of being included in the events and activities we all cherish, and hold dear.

I would be just as outraged as these parents, and you should too! Even if this discrimination was not intended, dis-clusion or lack of trying to make reasonable accommodations is bullying. Cutting children out of programs or events should always be a last resort, and those cases should only happen if their is a serious concern of safety for the child, which is not the present case for this issue.

This type of behaviour towards children needs to stop! If there is a parent out there with a daughter who has experienced any of the similar issues I am going to offer you from now until march 2020 the opportunity to have a Princess Ball Birthday Party of your own. I will give you all my: www.artwithsas.com entertainment services for 50% off regular package prices. Every girl deserves to feel like a Princess, no matter how she looks or where she comes from.
If you would like a dance lesson or face painting and temporary tattoos, I got you covered.

As a society we should be empowering women to focus on their education, entrepreneurship, and over-all health and wellness, not a number on a scale, or a waist measurement. Physical education accessibility to teens and young girls is a subject I am passionate about, and believe should be a priority. I have developed this exciting project- GEM.POWER in response to helping schools and community organisations develop body positive, disability inclusive, dance fitness programming for young girls. To learn more visit:

Follow me on facebook & YouTube: https://www.facebook.com/PerformingArtsInnovation/

 For media inquiries please contact: difini.dancecrews@gmail.com
www.ddsp.ca

To read more about this news article visit: ​https://peggy991.com/news/5981889/waist-size-restrictions-sideline-8-year-old-winnipeg-princess-from-charity-gala/

 ASTHMATIC ATHLETES MYTHS DE-BUNKED!
I have heard it several times before, from the time I was a child and even in present times- Asthma can be cured or its all in your head. Well this is not at all scientifically true. Before you say that to someone, or you listen to someone who believes this, remember there is alot of mis-information present in the athletic community about asthma. Whether you are a Group Fitness Leader, Personal Trainer, or Physio-therapist, remember you are not a respiratory therapist or cardiologist so judging someone's symptoms, or stories at a surface level can be harmful.

Many people assume that only people who do not exercise or eat properly have it, and it can be completely cured through the ladder or through things such as hypnosis or meditation. Although all of these therapeutic methods CAN HELP, Asthma is NOT a one size fits all medical condition, nor is it directly caused by poor diet, lack of exercise, stress, intense emotional triggers, etc.Although how a person takes care of their body and age can affect the symptoms of their asthma a person is generally born with it. Some people do not develop severe asthmatic symptoms until adulthood after they have endured long term exposure to environmental pollutants.

Another important note is that Asthma is NOT COPD. COPD can cause symptoms that are similar to the ones caused by asthma, but COPD develops later in life just like Adult On-set Asthma. A person is not born with COPD, a person with asthma is. This is a very important distinction to understand.

reference: https://www.lung.ca/copd
Chronic Obstructive Pulmonary Disease (COPD) is a lung disease that includes chronic bronchitis and emphysema.
In 80-90% of cases, it is caused by smoking. Other causes of COPD can include:

• genetic reasons (alpha-1 antitrypsin deficiency)
• occupational dusts and chemicals
• second hand smoke
• frequent lung infections as a child
• wood smoke and other biomass (animal dung, crop residues) fuel used for cooking. 

COPD develops over time. In most cases, COPD is diagnosed in people over 40 years of age. Someone with COPD may not realize that they are becoming more short of breath until it becomes very hard to do simple tasks like walking up stairs. When you have COPD, your lungs are obstructed or blocked, making it hard to breathe.

• In chronic bronchitis, your airways become swollen and can be filled with mucus, which can make it hard for you to breathe.
• In emphysema, the air sacs (alveoli) in your lungs are damaged which can make it hard for you to breathe.

What is true is that you can drastically improve the outcome of athletes with an asthma in terms of their performance by managing their symptoms through medical and natural therapeutic measures as well as proper nutrition. What is NOT true is that you can simply grow out of it. Asthma sufferers  symptoms demonstrate themselves on a spectrum. Meaning, someone can have mild to severe asthma that can be controlled, but currently is not. If it is un-controlled the consequences of such during an asthmatic episode can be deadly. I had severe asthma as a kid that doctors had difficulty controlling. I maintain a strict diet, dance, walk, bicycle, use my inhalers, have in-home air purifiers, do not smoke, drink, or do drugs, do not have alot of pets, maintain a clean home, do not use mostly non scented natural cleaning and hygiene products, use herbs and hot showers to open up my lungs, and I avoid anything that irritates my asthma that is within my control. Because I control it I only have mild symptoms  and only use my rescue and prevention inhaler when the environment I am deems necessary or I become sick.

No matter how fit I have been or am or how well I take care of my health it will never go away. This is important as #asthmashaming is a real thing that people do without having a medical understanding of what it is, and is not. There are tons of things that contribute to people having cardio vascular issues, and unless you have medical training in asthma prevention and treatment you should not assume an athlete can not perform well due to having this condition.

​Unfortantley many coaches or physical literacy educators fail to educate themselves in Asthma and so can put their atheltes at risk when training them. Some educators give up completly and see athletes with asthma as a liability, when really if properly taken care of they can do quite well in sports. This mindset of asthma can be cured does need to be stopped, as the athlete may have successuflly managed their asthma, or may have mild asthma that is not being triggered from environmental stimulants anymore.

WHY IGNORING ASTHMA IN ATHLETES IS NOT ONLY LIFE-THREATENING TO THEM IN THE PRESENT & FUTURE
(referenced from: https://breathe.ersjournals.com/content/8/4/286)
Why screen athletes for EIA/EIB?In athletes, asthma diagnosis is particularly relevant because of potential implications on competition performance and training, as airway narrowing during exercise could compromise ventilatory capacity and efficiency. Moreover, asthma is definitely the most common chronic medical condition among Olympic athletes [8]. It is also well known that it is more frequent than in the general population, as well as more prevalent in elite athletes (particularly those who participate in endurance events, swimming and winter sports) than in recreational athletes [4, 6].
Additionally, asthma has been highlighted as a significant risk factor for unexplained death in young and healthy subjects [9], and a high proportion of asthma-related deaths have been reported in athletes associated with a sporting event [10]. Moreover, there is a subgroup of athletes who are asymptomatic but present with objective evidence of EIB [11], which raises the question of its potential under diagnosis and the resulting under performance.
Furthermore, and as occurs for all asthmatic subjects, this untreated condition results in chronic sustained inflammation associated with persistent epithelial damage, which contributes to airway remodelling and fibrotic changes, progressive lung function decline over time and fixed obstruction [12].
So, bearing in mind that care should be taken to ensure that sport does not affect the health or welfare of the participants, as stated by the International Olympic Committee (IOC) Medical Commission, it is easy to understand the imperative focus that should be posed in the diagnosis of asthma.

HOW YOU CAN IMPROVE YOUR ATHLETICISM AS AN ATHLETE WITH ASTHMA
(referenced from: https://breathe.ersjournals.com/content/8/4/286)
Optimal asthma treatment aims to control both symptoms and inflammation, with minimal or absent adverse effects of the medication, allowing full participation in physical activity and sporting activities.
There is no evidence supporting different treatment for EIA/EIB in athletes and non-athletes. However, when choosing treatment for a specific athletic population compared with the common asthmatic patient, some additional factors should be taken into account. For the top athlete it is important not only to control symptoms of asthma and prevent progression, but it becomes equally imperative to reduce its impact on sporting performance, often practiced under extraordinary circumstances. Therefore, the possibility of a side-effect (e.g. systemic effects of inhaled treatments or sedation of some H1-antihistamines) from a prescribed treatment should also be carefully considered [17].
Several types of drug combinations are frequently needed to fully control EIA/EIB in athletes, and comprise two categories: controller (anti-inflammatory) and reliever (premedication before exercise and treatment of symptoms) medication (table 3). The same principles for asthma management in the general population are applicable to athletes [26], including a “step-up” approach if worsening of EIA symptoms occur, as it may be a sign of inadequate control of underlying asthma [4].

• Develop your lung capacity through controlled cardio vascular training program. Be mindful of how exercises in your training plan are affecting your breathing capabilities in a positive or negative way. If the exercise you are participating in is triggering in your asthma slow it down, or change what you are doing completely. Train at a safe, healthy, customized pace.
• Avoid foods and beverages that trigger asthmatic symptoms
• Take your inhalers pre and post workout/ training
• Be mindful of the area you are training in (indoors or outdoors) and its environmental triggers such as dust, mold, etc. If you have to train in those areas be mindful or how long you are in those rooms. Get as much fresh air as possible. If you are already training outside and feel symptoms coming on take your inhalers. If taking your inhalers does not help you may have to choose a different place to train.
• Learn how to mediate, and control your breathing through lung capacity strengthening exercises such as Yoga.
• Be mindful of your breathing patterns, and heart rate through the use of technology assisted devices such as FitBit. Avoid over working your lungs, even if you are trying to strengthen them. If your lungs are worked up from illness do not engage in strenuous exercise and allow your lungs time to heal.
• Be mindful of how caffeine affects your breathing, and easy does it on the "energy drinks". If you have to rely on caffeine to breath better than you are probably over working your lung capacity and could be causing permanent damage to your lungs.
• Most obviously avoid exposure to irritants such as smoking cigarettes/ vaping/ etc as you are essentially breathing in chemicals that will do permanent damage to your lungs faster.
• Avoid smoke machines, incense, scented candles, air fresheners and any other smoke causing device. Use vapour mist machines in the evening by your bed side to help clear your airways, especially at night.
• Be mindful of the materials you wear on your body, and what cleaners you use to clean them. Your skin is the largest organ on your body, and even triggering allergies can irritate your asthma.
• Clean your bed sheets often, and use hypo allergenic pillows, bed materials etc. A person's bed can make them very ill from the chemicals that remain in the material during manufacturing. Beds if not shampooed regularly can hold on to dust mites.
• Learn about nutrition, and how it can make your asthma better or worse. Adjust your diet to improve your breathing capacity.
• Avoid exposure to carpets, and areas that are not cleaned regularly from dust and mold. Often dirty carpets and walls in a building can have an affect on your health.
• If you have pets bathe them regularly and keep good household and personal hygiene as their fur can be very dirty and trigger asthmatic symptoms.
• Limit your use of personal hygiene products that are known to be filled with chemicals and carcinogens such as nail polish, shampoos, deodorants, body wash, hair spray etc.If you do use these types of products try to use a natural brand that does not spray chemicals into the air for you to breathe in. 
• Stretch your upper body regularly and lift weights as this promotes good posture and an open diafram which will ultimately help you breathe better.
• Before you go to sleep drink warm tea, have a hot shower or bath to help open up the airways with steam. You can also do this through out the day, especially when exposed to cold temperatures for a long duration of time.
• Avoid spending long periods of time outside during very dry, or very humid temperatures as this can make breaking more difficult. if you are not experiencing any symptoms right away, it does not mean your body is not reacting to it and they could develop later in the day. 

BOTTOM LINE: PREVENT EXPOSURE TO HAZARDS YOU ARE AWARE OF, AND IF EXPOSED TAKE PRECAUTIONS IMMEDIATELY AND STOP DOING WHATEVER IS MAKING YOUR SYMPTOMS WORSE.

HOW YOU CAN SUPPORT AN ATHLETE WITH ASTHMA
Preventive strategies of Prophylaxis of EIA includes not only premeditation but also some interventions beyond pharmacotherapy which should be considered. These include allergen/irritant avoidance (when possible) and immunotherapy in patients with specific allergies. A mask that facilitates warming of inhaled air for exercise in cold air, and also warm-up and cool-down exercises [4] may be helpful to prevent or minimise EIB. A warm-up of 10–15 min, including calisthenics with stretching exercises with an objective of reaching 50–60% of maximum heart rate, should be encouraged [1].
Comorbidities such as infections, gastro-oesophageal reflux and sinusitis should be promptly addressed. Exposure to pollutants and tobacco smoke must be avoided. In light of the pathophysiology, hydration should be encouraged.
Breathing through the nose may allow cool dry air to be humidified and warmed, which reinforces the importance of rhinitis treatment and control.
Although no limitations in sport selection should arise for patients with EIA/EIB, symptoms may be decreased by selecting a sport based on its low asthmogenic potential [1].

WORKOUTS FOR ATHLETES WITH ASTHMA
According to the AAAAI, sports that are less likely to trigger exercise-induced asthma symptoms include:

• Swimming
• Walking
• Leisure biking
• Hiking
• Free downhill skiing
• Baseball
• Football
• Wrestling
• Golfing
• Gymnastics
• Short-distance track and field events

HOW NOT TO BE DISCRIMINATORY TOWARDS ATHLETES WITH ASTHMA

• Remove the word cure from your vocabulary, and as an expectation from your athletes.
• Do not assume the athletes potential based on their asthma
• Do not shame them for being asthmatic, having asthma is not a decision. An athlete has not done anything to give themselves asthma
• Above all else avoid accusatory statements of neglect. Despite an athletes best attempt to control their asthma it will never be controlled 100% of the time from the same methods. Athletes with asthma must work with their doctor and/or naturopaths on a regular basis to ensure they make adjustments to their prevention care plan when needed.​
• Do not over push them in their training. Know when to stop, and listen to your athletes when they tell you they need to. If ever unsure consult with the medical team they are. Talk to them, and keep a log of symptoms and how different training methods are affecting them. The log should include the categories describing their daily nutrition, sleep patterns, supplements, medications taken etc. This is so you can monitor them and ensure you are doing the best to prevent them from incurring long term lung damage from over training.
• Ensure your locker room, and training areas are free from asthmatic triggers. This includes asking parents and fellow athletes to maintain a scent, smoke, drug free area. This can be difficult because people may not want to cooperate, but ultimately an athletes potential should not be thrown away because they are not willing to be accommodating. Asthma is a legitimate, medical condition that deserves the same level of respect and care as any other disability that affects an athlete in sport.
• Ensure your training environment is set up to be shame free. Athletes and other parents are not allowed to bully or harass an athlete who has challenges in training or performing due to their asthma. Many times athletes may have to stop during a game or training due to breathing difficulties, this has NOTHING to do with weak will.

WHEN YOU NEED TO HAVE AN ATHLETE WITH ASTHMA MEDICALLY ACCESSED
The clinical presentation of EIA includes wheezing, cough, shortness of breath and/or chest tightness, generally occurring within 5 to 30 min after intense exercise (and sometimes during) [1, 11]. Gradual spontaneous improvement is common after finishing exercise. Physical examination can often reveal expiratory dyspnoea, expiratory wheezing or rhonchi and other signs of bronchial obstruction, such as respiratory retractions [6, 13].
A variety of symptoms and signs associated with allergic rhinitis can be part of the clinical presentation as allergic rhinitis affects a high percentage of elite competitive athletes. A significant increased prevalence of hayfever has been observed when compared with the general population, and is highest among endurance athletes. Therefore, sneezing, anterior rhinorrhoea and bilateral nasal obstruction, as well as ocular symptoms such as teary, burning and itching eyes, should be addressed [14]. Other symptoms include significant loss of smell (hyposmia or anosmia), snoring, post-nasal drip or chronic cough, and itching ears, nose and throat. Besides, physicians should be aware of the fact that in athletes the clinical presentation of rhinitis is frequently more subtle and might include poor-quality sleep, fatigue, reduced exercise performance and difficulty to recover after more demanding exercise sessions [14].
But it should be noted that in athletes symptoms have been shown to be poor predictors of asthma [15]. Asthma-like symptoms in elite athletes are not necessarily associated with classic features of asthma. Athletes may not suffer from the obvious symptoms like regular asthmatic patients do, but rather suffer from cough [15] or some nonspecific complaints, such as poor performance or “feeling out of shape”, abdominal pain, headaches, muscle cramps, fatigue and dizziness [16].
In the specific case of competitive athletes, this poses several issues unique to this population for diagnosing EIA/EIB. Heavy training with the extremely high level of physical fitness and maximum oxygen uptake reached makes it difficult to discriminate between physiological and pathological limitations to maximum exercise [6]. Moreover, some athletes will not reveal their symptoms due to fear that their asthma disclosure will be detrimental, whereas, on the other side, athletes without asthma may try to secure asthma treatments in an attempt to gain a competitive advantage [1], although several studies have proved that anti-asthmatic drugs do not enhance performance in healthy subjects [17] this is still a general misbelief. Therefore, objective evidence of asthma should always be part of the assessment in these subjects.
However, the answer to this question is not that simple. Baseline spirometry is poorly predictive of asthma in competitive athletes. Often they record lung function values higher than the general population; they may appear to be within the “normal” range, although, in reality, show a pulmonary deficit on the basis of what is expected for an athlete [4, 18].
*****Disclaimer: I am not a General Medical Practitioner, Respiratory Therapist, or Cardiologist, nor do I assert that this Article contains any medical recommendations. This is a personal article created for the purpose of general education to the general public. If you believe you or someone you know has Asthma, and is now or in the future considering participating in athletic endeavours, I recommend you see your General Medical Practitioner, or a specialist before beginning to do so.

It may seem like elite athletes don't ever have asthma. After all, athletes need a robust supply of oxygen during their competitions.
...
Accomplished Athletes Who Have Asthma

• David Beckham. ...
• Jackie Joyner-Kersee. ...
• Greg Louganis. ...
• Paula Radcliffe. ...
• Jerome Bettis. ...
• Peter Vanderkaay. ...
• Amy Van Dyken. ...
• Tom Dolan.

In conclusion, a person with Asthma can be successful in Athletes, but they do need to be properly taken care of before, during, and after engaging in exercise, and asthma is not something that can be cured, but CONTROLLED. Athletes with asthma have just as must potential in sport as athletes who do not have this medical condition, however their post recovery, and pre-exercise care needs to be monitored more than a non asthmatic athlete. Failure to recognize this condition as an un-curable, but controllable condition can lead to death, and permanent damage to an athletes health. It is a coach or trainers responsibility to help an athlete with asthma to control their symptoms, and provide adequate non negligent care. In addition, all athletes with asthma should be given the same opportunities to participate in sport as athletes without asthma.

When pregnant moving around becomes more difficult, and the farther along we get into our pregnancy the less we tend to exercise, which leads to us having a lower fitness level. The less fit you are by the time you go into the labor, the more difficulty you will have. The Pelvic Floor is the most important area of a woman's body to achieve optimal health whether you are pregnant or not, or have ever been. Many cultural dances work the pelvic floor including belly dancing, samba, flamenco, bachata, west coast swing, and salsa. Although all dancing has benefits for people of all ages, these dances work specific muscle groups without doing alot of harm to the body. Although all pregnancies and mom bodies experience pregnancy differently, and not all dances may work for a a pregnant woman, there are at least one contained in this list that will help strengthen your pelvic floor to prevent injury.

Before I go any further, I would like to note that this is NOT a scientific, medically endorsed personal article. This information I have gathered from personal experience as someone who has used dance to prevent my body from deteriorating from Patella Syndrome. As a pre teen I was always in severe pain in my joints which prevented me from being included in gym activities all the time. Dance, swimming, and yoga kept me in shape and helped lessen the pain I experienced. I have been dancing since, and even danced until I was 6 months pregnant, and started up again 6 months post-partum.

In terms of my professional experience, many of the women I have taught over the years in a variety of settings, have all informed me how much my Dance Fitness classes have dramatically improved their over-all fitness, and helped rehabilitate injured muscle groups they had. I was not at all surprised by this as in my late teens I had always struggled with high-impact aerobic classes such as Step classes, running, and bicycling because of the way they slammed my joints. Despite how many times I incorporated these activities into my daily fitness routine, they always did more harm than good, and usually within 3 months my body would have long-lasting joint pain especially in my knees and back. Now I am not trying to discredit these exercises, all I hope to do through out this article is to demonstrate how you can remain active and fit by using a consistent, regimented dance routine. Dance is like all exercises, in which if you do it consistently over time you will see results, usually people who have taken my classes see them in the first one in terms of how they feel, but after 6 to 8 weeks they report changes in their bodies they haven't seen in years.

As a "5,8" woman who is on the curvy side, cultural dance is the ONE place where your curves work for you and not against you. This is because thick muscles on the hips, glutes, and thighs are a great sign of health.

The vast majority of women who have taken my classes are usually aged 35 and up. Most of the time they have come to my classes after being injured while participating in a traditional cardio and aerobic class, or from their personal trainer who felt the only way to become fit was from heavy weight lifting. I will not discredit heavy weight lifting, as it is highly beneficial, but it must come after one has a solid foundation in over all body balance. Over-all body synergy exists when the muscles that should be toned and tight are, and the ones that are to remain loose for optimal movement and joint health are as well. This can be achieved through specific forms of Yoga, along side deep tissue block therapy, daily walking, and dance or resistance band training 3 to 5 days a week. Once this has been achieved, one can then look at adding a weight lifting regimen to their training plan 2 to 3 days a week to replace the resistance band training.

All cardio vascular exercises are not created equal, and have varying benefits, and even risks. Any exercise that involves poor technique, inadequate instruction, and lack of individual consultation and care for each participant will never achieve its potential. That being said, cardio vascular benefits in dance are at the same level of traditional aerobics such as running, bicycling, etc. Although you do not usually see instant weight loss when beginning to dance, that is OK, as if you do not develop the proper technique and form first, you may injury yourself, and not end up sticking with it anyway. The focus of dancing for the purpose of fitness should NOT be for superficial looks, but for a deeper purpose, with developing a healthy pelvic floor as top priority. All women at every age and stage of their life want to look fit and end up rushing the process. Dance welcomes you onto a journey that involves emotional, spiritual, mental and physical development, just like weight lifting. When you enjoy what you are doing, and keep your mind on that and the dance techniques you are learning, you allow your body to heal itself.

If done right, dance fitness will work all the deep core muscles, and rehabilitate a person's body over time. This is why I highly recommend taking a cultural dance class from someone who has a background in not just group fitness leadership, but also personal training. It is great to understand what each name of a muscle is in the body, but it is even more important to understand what muscle each dance move works in the body.

As a visual artist who has always loved to sketch and paint people I became fascinated at a young age of how a persons body composition is affected by the level of muscle they have. Being a sculpturist, costume designer, choreographer, and group fitness educator has really put all these different sciences together to help me truly understand how the body works. I then made it my mission for all my classes to have benefits that had a natural symptom of weight loss, but that was not the target goal. The goal was to help the body come into alignment starting with the muscles, then the bones, and finally the mind body connection. 

Muscles wrap around the bones, and so if your muscles are weak in certain areas or imbalanced, then your whole body is off. Chiropractic care never worked for me, and despite my years training in body building it never helped my joint issues, in fact it aggravated them. That is when I became obsessed with the power of aquafit training (dance in water), yoga, and swimming to correct these issues. I knew that I could not ignore the issues I had and didnt want to rely on steroids and pain creams for the rest of my life. I had to work deep into the fascia of the muscle, and then go on to creating balance through stretching. Then I endeavored onto the next step of strengthening my body through resistance band exercises done correctly to reach the optimal range of motion. 

Please remember that in order to excercise safely when pregnant and after you MUST consult with your health practitioner including your Midwife/ GMP/ Athletic Therapist, etc. Monitoring the babys health is very vital during your pregnancy, and ensuring you are not over-doing it for the sake of looking a certain way.

So to demonstrate how and what each muscle is worked when dancing I have decided to focus on 3 specific styles of dancing.Id like to start by technically laying out the different muscles each dancing style does, as I believe that any type of fitness you take on you should be empowered with CLEAR knowledge of what you are getting into, so you can be confident and relax in your fitness journey.


1. BELLY DANCE
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Improved posture.Perhaps one of the greatest health benefits of belly dancing is improved posture and strengthening of back muscles. Due to the constant twisting and turning of the spine during the repetitive movements of the body, your body releases its own natural lubricant called synovial fluid. The muscles in the back are also constantly being used and thus toned which increases back strength, improves flexibility and improves posture.
Improved digestion.The gentle rolling and stretching movements of your abdominal muscles during a belly dancing class offers your body an “internal massage” which can lead to improved digestion. As you continue to attend belly dancing classes you will find that your circulation will improve, and thus so will your digestion. All of your body’s cells will be better nourished and your blood supply will increase, resulting in an overall sense of increased health and energy level

More information:http://www.harmonybellydance.com/index.php?pageid=12&articleid=36

2. SAMBA

• Involves a lot of lateral motion and hip mobility, something especially needed in our culture, where so many of us tend to move mostly forward and backward and not so much from side to side.
• Engages the gluteal muscles, including the gluteus medius, which--though vitally important to so many kinds of natural movements--are underdeveloped or not engaged for alot of people around the world.

What are the gluteus medius and why develop them?The gluteus medius play an essential role in all kinds of natural movement, including walking, glidewalking(link is external), running, and samba dancing. In particular, these muscles:

• Help keep the pelvis level on the hip joint of the weight-bearing leg. (Without the gluteus medius, we would take a step and your pelvis would sink to one side.)
• Are essential to holding the pelvis in the anteverted, or tipped forward, position. (This is essential because the pelvis serves as our architectural foundation; when it is inappropriately tucked in, the rest of the body cannot properly stack, and pain problems may ensue.)
• Are essential to gait and facilitate "soft landings" when we walk. (Unlike our hunter-gatherer ancestors who lightly, quietly tread when hunting prey, too many of us thump around causing damage to our structures.)

More information::https://gokhalemethod.com/blog/53901


3. FLAMENCO

Flamenco is a solid cardio workout; it increases your heart rate and improves your endurance. The long, straight silhouette required in flamenco dancing works core-stability muscles. The dance encourages straight posture with an elongated spine, shoulders held back. Dancers keep their arms above their heads and move them in graceful twists and sweeps, which create long, lean muscles in their arms and shoulders. Calves and hamstrings also receive a workout from the almost constant stamping motions. But rather than bulk your muscles like cross fit, flamenco will instead tone and define them.
Muscles Worked

The signature stamping motions of flamenco gives lower-body muscles such as the calves, hamstrings and thighs a hearty workout. On a secondary level, flamenco works the upper body, as it tasks you with holding your arms above your head and performing sweeping motions with them. To maintain the elegant posture essential to flamenco, you'll need to engage your core muscles as well. While dance exercise won't bulk your muscles up to bodybuilder proportions, it does help tone and define them.

Because flamenco requires you to keep a straight-backed posture – specifically, an elongated spine with your shoulders held back and hips tucked in – it encourages healthy posture outside the dance floor. Flamenco's footwork puts a load on the bones of the lower-body, increasing bone density and helping stave off conditions such as osteoporosis. The complex footwork of flamenco encourages concentration, and its focus on expressing passionate emotions may even have a therapeutic effect.

DID YOU KNOW DDSP OFFERS DANCE FITNESS CLASSES ONLINE SPECIFICALLY DESIGNED FOR BEGINNERS WANTING TO LEARN AUTHENTIC CULTURAL DANCE TECHNIQUES WHILE GETTING FIT?

Subscribe to our YouTube Channel Here:https://www.youtube.com/watch?v=wD9hdfxhLbs&list=PLiTYDQTglabjOZ45m6y1mvMTPsI92LfzU&index=3&t=46s

Take One Of Our Classes! Follow us on Facebook for More Information on Class Location & Times! http://www.ddsp.ca/teen-adult-classes.html

BOOK one of our DDSP Dance Educators to teach a Workshop, Class Series, or Dance Fitness Concert at your location! http://www.ddsp.ca/book-a-performer-entertainer.html

#dancefitness #dancing #howtodance #dancetutorials #dancelife #whyyoushoulddancetoday #postpartumhealth #prenatalhealth #prenatalfitness #postpartumfitness #babybumphealth #mommyandmefitness #mommyandmedance #winnipegfitness #winnipegprenatalclasses #winnipegpostpartumfitnessclasses

More Great Articles About What Muscles Are Worked By Specific Dance Styles:
https://www.westcoastswingonline.com/engage-your-core/
https://www.canadianswingchampions.com/interview-with-a-physiotherapist/

DISCLAIMER: Stephanie Strugar strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Stephanie Strugar and all employees and/or successors. from any and all claims or causes of action, known or unknown, arising out of The Fitness Marshall’s negligence. Stephanie Strugar is the Founder & Artistic Director of Difinity Dance Studio and Productions. Difinity Dance was founded in 2008, and has been teaching multi cultural dance, music, fitness to all ages since. As a choreographer, dance & fitness educator, model, actress, R&B singer and songwriter and certified body painter, Stephanie lives and breathes the arts. She has entertained family and corporate audiences for over 10 years as a professional clown, mascot, celebrity impersonator, event comedian and Emcee. For the past 10 years she has been developing and facilitating custom therapeutic performance art and visual arts programs for not-for-profit organizations that serve at-risk youth, adults and children with learning or physical disabilities and health conditions, women with physical injuries, and adults recovering from addictions. She has facilitated dance and fitness programs in schools and daycares across Manitoba and she has also spearheaded several productions city wide. Currently her projects include her DIFINI DOLLS Multi-Cultural Dance Crew “Breaking Performer Stereotypes” and DIFINI MINIS “Anti-Bullying” Dance Crew that fundraise for several worthy causes and sponsor at-risk youth for free multi cultural dance classes. 

Have you ever wondered why, how or if there are disability inclusive entertainment services for your children at family events? Its pretty easy to understand why we need to make entertainment services and events more inclusive for children and youth with sensory and/ or physical disabilities,so how can we do that?

Well first, we need to change our perspective on what disability is and is not by understanding that to make a family event more inclusive, one does not need to be an expert in disability. Then know you can easily add disability entertainment services or activities to the event you are hosting whether its a children's birthday party, or a large social gathering. In this article we will go over practical tips and questions to evaluate your entertainment services to become more inclusive. If you are hosting a small event you can always contact families directly, and for larger events have a note on your event poster and/ or page stating that you are openly accepting feedback, suggestions and requests from parents for activities that would be best suited to their child.

Families with children with sensory or physical disabilities already feel isolated and at times stressed, so promote inclusivity by making the unique needs of their family just as important as all other guests. In addition, you can also offer ticket subsidies, and ticket giveaways to organisations that serve families or people with disabilities.

So before we begin, let's open the table to understand what a broad term of disability is, not relying solely on institutional models of accessibility, labels, or harmful clinical stereotypes. For the purpose of this article we will define disability as:

People with....

•  mobility impairments (congenital, developing, or acquired)
• people of a sensory minority
• people who are neurodivergent, people who experience psychic difference or mental illness
• people with emotional disabilities
• people with chronic illness, chronic fatigue, and/or chronic pain

At the end of the day, let's remove the need for "special accommodations" by providing "accessibility in mind" services.

SENSORY DEPRIVATION AREA
Why its important: It is vital for children with sensory stimulation challenges to feel like they have a safe place to degress from sensory overload. Many parents avoid large events especially if they have children with sensory challenges under the age of 5 because it will be too difficult for them to manage a challenging moment in a large crowd.
How to Create One: You can purchase a large standing tent, metal or wooden shed that can be safely secured into the ground. Even easier yet you can purchase a mobile dream tent which is simply a mini collapsable tent capable of holding one child and has a zipper on the outside for safe exit and entry. A benefit to a dream tent is you can buy a few of them and place them in different areas of the event. 

Your tent should be equipped with headphones, a padded area on the floor such as a gymnastics or gym matt. The most important aspect of a deprivation area is the absence of hearing, visual, and touch stimulation. So ensure there are no chairs or lights in the room and that there are no chords present from staging. Place your sensory deprivation room away from the speakers and any noisy areas. Place sound insulation in the inside and outside of the shed as well. This shed should not be able to be locked from the outside or inside in case of an emergency. 

Ensure there is a staff present and available to show a family where the sensory deprivation area(s) are, and also add them to your event way-finding map.

SENSORY ACTIVITY TABLES
Why its important: Sensory activities are extremly inclusive activity for children at events regardless of whether or not they have sensory challenges. When considering activities remember you NEVER want to isolate children from others, so planning activities that use the integrative method as much as possible is important.
What type of activities can you do:
Sensory Tubs for Kids

• Dry Pasta.
• Corn Meal.
• Cloud Dough.
• Play Dough.
• Happy Birthday Sensory Tub.
• Treasure Box.
• Bubbles.
• Dish Soap Foam.

SENSORY TRAINED ENTERTAINERS (CLOWNS/ MASCOTS/ BODY ARTISTS/ DANCE EDUCATORS)
Why its important: Entertaining children and youth is not just about having talent and experience, it is about having an outstanding ability to listen and respond to childrens needs effectivly. Besides having a great personality, it is recommended that you seek Entertainers who have training in disability studies, teaching, or early childhood education. This is because they will have a thorough knowledge base to work from to be fully inclusive at your event.

What you need to do differently or be mindful of when interacting with a child who may have a sensory/ and or physical disability:
Children and youth with sensory sensitivities may respond differently to lights, sounds, textures, and other sensory stimulating anomalies. This is why consent, respect, asking, and listening is very critical when approaching any child at an event. Often parents will not engage with a face painter, mascot, tattoo artist, or balloon artist at an event because they are worried the entertainer will not know how to respond to a sensory over stimulus. These types of situations can be easy to navigate if the entertainer knows how to work with the parent/caregiver when engaging. This goes for adults with sensory challenges as well, respect and dignity in conversation goes a long way. So do not hesitate to ask questions before jumping to conclusions, but be sure to respect every child you interact with by maintaining their dignity AT ALL TIMES. If a parent chooses to dis engage or the child takes longer to adapt to the sensory stimuli be patient, and encourage other guests to do so as well. Meet the child at their level. If that means getting out of your chair, getting on one knee, or sitting in chair, IT DOES NOT MATTER. They are just as important as all other guests at the event, and its NOT YOUR RESPONSIBILITY to make them understand that.

Often parents are stressed from waiting in a long line to get to the entertainer so if you see a child in distress, do your best to accommodate them by acknowledging their presence respectfully and asking the parents if there is anything you can help them with. 

SENSORY DISTRACTIONS TO BE MINDFUL OF

• Are there alternatives to fluorescent lighting? (Fluorescent lighting is often a major cause for headache, dizziness and other symptoms.)
• Has wifi been banned or restricted in the space? Is there an option for using an ethernet cable access, not full-scale WiFi?
• Are cellphones restricted or banned in the space?
• Can people be asked at events to turn off / airplane mode their cellphones?
• Is there an identifiable, confined WiFi or cellphone zone for checking non emergency messages, making calls, using WiFi laptops, etc.?
• If so, how do people locate these? Are they noted?
• Where are the nearest cell phone towers? See map: www.ertyu.org/steven_nikkel/cancellsites.html
• Is the venue located away from dense wifi hotspots?
• To make your event/venue more EMS accessible: https://docs.google.com/file/d/0B81n0augDG8kLXQ4Z2FQcnhxWjA/edit?usp=sharing

PHYSICAL DISABILITY INCLUSIVE GAMES
As the purpose of this article is to provide you with knowledge to get you started, it is important to consider what type of activities you will have available for children with limited to no mobility. This can be accomplished by providing activities that can be done on a table, as well as some that can be done on the grass.
Here are some great games for outdoor fun on grass and cemented areas:

• Ball Tag
• Stealing Sticks
• Catching the Dragon’s Tail
• Protecting Eggs
• Bear Pit
• Insect Soccer
• Fly Casting
• Scavenger Hunt

Be mindful of the quality of the grass and cemented area. Are there lots of spots where people can trip, slip or fall? Ensure there is a relatively flat even surface for them to play on. If a person can not safely store their wheelchair, scooter, or mobile devices at your event:
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• Can people hire or borrow a wheelchair or other equipment at the venue? If so, how is this arranged?
• How many do you provide?

ASL INTERPRETERS
Having an ASL Interpreter on site for all music acts whether you are using a DJ, a live Band, Comedian, etc.,should always be worked into your budget. There are several organisations dedicated to helping event planners, and event venues have better access to Interpreters. Better yet! Learn the language. Take courses on it, and encourage your staff to as well. Even if you have only one staff on site at all your events that can Interpret make that a top priority, and ensure you advertise on your event posters that you will have one on site at the reception and/or beverage areas. 

You can also purchase or create ASL Language Training Manuals for staff through consultation with disability related organisations.

TABLE ACTIVITIES FOR KIDS WHO ARE DEAF/ HARD OF HEARING

• DIY Moon Sand.
• Sensory Bags.
• Glitter Bottles.
• Sensory Blocks.
• Colored Spaghetti.
• Edible Sensory Balls.
• Wash the Dog.
• Sand & Rock Box.

HOW TO ACCOMMODATE KIDS WHO ARE DEAF/ HARD OF HEARING- VENUE EVALUATION

• Can the speaker be easily heard from any place in room?
• Acoustics check: Clap. Is it free of echos or dead spots?
• For acoustics: is there carpeting, padded tiles, upholstered seats?
• Adjust-able microphones available?
• Can loud fans and other equipment be turned off when not using?
• Can there be unobstructed views for interpretation and lip-reading?
• Can front row seating available to Deaf, HoH, low vision at no extra charge?
• Is that front row seating wheelchair accessible?
• If a mic or lectern is used, can the speaker's mouth be visible for lip reading?
• Infra-Red system?
• FM system?i.e. a personal receiver worn by the person with the hearing loss & a transmitter worn by the speaker. The amplification provided by the person with the hearing loss allows them to participate in a large audience setting as the speech is transmitted directly to the personal receiver blocking out other environmental sounds)
• Are there signs to indicate availability of the system and where it's located?
• Minimal internal noise from heating / cooling systems?
• Limited number of angles/ walls/ pillars to reduce sound bouncing?
• If this is an event, is sign language interpretation provided?
• How is this arranged?
• Free & timely copies of program/ agenda/ speech/ etc available.for interpreters?
• If interpretation isn't covered by the venue/event, can someone bring their interpreter to the event / into the venue free of charge?
• If interpretation can be arranged, is it culturally and otherwise appropriate for the event/venue? Explain.
• Closed Captioning capabilities? Give details.How is this arranged? Is there a fee?
• Are Communication Access Real-Time Translation (CART) services offered?If so, how is this arranged? Is there a fee?
• Any other services offered for those with barriers to acceding audio?

INCLUSIVE ACTIVITIES FOR THE BLIND OR VISUALLY IMPAIRED
Why Its Important: The age old mindset that a person who is visually impaired or blind can not see the entertainment there for they can not engage with the event is simply not true. Children who have a visual impairment CAN engage through other sensory stimuli, so planning appropriate Table Activities at your event is a great way to start. Here are some games to get you started:

• Lego card holder perfect for little hands. ...
• Capture the Treasure. ...
• Texture Match Game. ...
• Let's Play Math! ...
• Creating Braille Board Games. ...
• Tactile Bingo. ...
• Braille Literacy Games. ..

But what about their companion if they have one? If a person will be attending with a guide dog it is important to make sure you have the following for them readily available:

• Is water available for guide dogs?
• Is there an area where a guide dog can be toileted?
• Is there a quiet area where a guide dog can rest?

SMOKE FREE/ SCENT FREE AREA- FOR RESPIRATORY CONDITIONS
People who have severe allergies or scent sensitivities from a respiratory condition may be isolated from an events core activities due to people smoking, people wearing strong scents, and general environment pollution triggers. Now although you can not not control all of these elements as an event host, you can have areas with clear signage that states that the area is a smoke free/ scent free area. Better yet! Before the event you can place a blurb on your poster, your venue wall, and event listing requesting that people be mindful of the scents they bring with them.

Ensuring your event venue whether it is outside or inside is free from chemical pollution from cleaning, or dust and mold from not cleaning or environment pollution is really important. Here's how you can access whether or not your venue is doing all it can to ensure its doing as many preventative measure as possible:

• Do you have a policy in place?
• What does it cover? Reduced or free? All events or only some? Etc.Describe:
• In what formats do you provide info on the policy?
• How / is the policy enforced?
• Is the space free from air "fresheners"? If there are "fresheners", can they be moved/ blocked/ removed?
• Is the space free from any other scents? (e.g. incense, sage, paints, etc) If not, can use of those scented products be stopped/ alternated use/ altered?If yes,  how can this be arranged?
• Are there air purifiers/filters available for use in the space? How?
• Are animals regularly in the space? If so, what kind?
• Are steps taken to reduce hair, dander, bird dust, etc?
• Are there any areas or times where/when no animals are allowed?
• Is or has mold been a problem in the space?
• If so, describe any efforts to deal with it, and outcomes.
• Is the venue dusty?
• Is regular dusting / vacuuming / filtering / etc done to reduce dust?

WHEELCHAIR ACCESSIBILITY/ OTHER PHYSICAL CONDITIONS:
Often those who have difficulty standing for short or a long duration of time require seating. It is a general good measure to have seating that is accessible to all. This means grouping the seating so that no one is forced to sit in a high traffic area, or away from people they came with or came to see. They should not be shoved into a corner, or forced to sit in non-designated areas that were never intended to accommodate any guest. Having a light, portable wheelchair, fold up chairs, and even lower-to-the-ground stools are a great place to start.

SAFE TRANSPORTATION/ ACCESSIBLE LOCATIONS
People often dont consider general transportation accessibility and what that entails in terms of cost or reliability of transportation when planning an event. Whether it is a small home bbq childrens birthday party, or a party in a busy area with high amounts of pedestrian traffic, safe transportation should always be considered. Furthermore, the consideration of how a person will get home after a late evening party safely is also another factor that can deter a person with a disability to attend your event.

If a person has to catch several buses, walk or ride through trecherous sidewalks or roads (especially in rainy or winter seasons), or the cost of a cab would be exponential, they may opt out in attending. Emergency/Fire Evacuation Safety for a Person with a Disability is an important consideration EVERY event planner and EVENT VENUE should consider for all events they host.

Tips On How To Ensure Your Guest Has Accessible Safe Transportation To  From Your Event
1. Create an accessibility map and post it to your event, even if its hand drawn. This will allow the person to prepare and make independent transportation decisions well in advance.
2. Offer ride-share, or safe transportation options from people you know and trust that does not put a person in a compromising decision, especially later in the evening.
3. Ensure that there is a clear path on the sidewalk or road to get to your event, and provide adequate signage with directions so the do not get lost or stuck in some area.

Evaluate Your Event Signage Accessibility By Asking Yourself These Questions:

• Signage is in a clearly visible location?
• Highly visible w/large, thick lettering 22 size font?
• Non-glare finish so it's easier to read?
• Letters & background high contrast for easier reading?
• Is it in Braile or Tactile?
• At a good height (5’ above floor to centre-line of sign)?
• Can a person approach within 36” of sign without standing within door swing?
• Directional signage large & consistent (colour, height, placement)?
• Well-lit at night?

Public Transportation Analysis

• Transit near accessible entrance? How near?
• Are there curb cuts leading from transit to the venue to ensure those using wheelchairs & others unable to climp a step can access the space?
• Transit accessible? Bus? Train? Other? Route #s and other information
• Bike lockups? Where?
• Are transit tokens available?

Evaluate Your Event Lighting By Asking Yourself These Questions:

• Is lighting even throughout the venue?
• Are there well-lit areas for people who use sign language to lip read and/sign?
• Are any hazards well-lit?
• What kind of lighting: fluorescent, incandescent, halogen etc? Describe
• Can fluorescent lighting be turned off and other lighting used instead?
• Strobe lights restricted, banned or simply not available in the space?
• Are warning signs used if strobe light/ smoke/ explosive sounds are used (as any one of these can pose danger to some?

ACCESSIBLE ROUTE THROUGH VENUE
No guest should have to worry if they will be trapped in your venue in an emergency or is its over crowded. Ensuring they are not locked in a serious situation, and are able to get out of your venue in a timely situation is critical. Often a person who has mobility issues and for example used a wheelchair is one of the last people to leave an event due to the fact that they simply can not get through the crowd. Ensure you have a safe, dignified exit and entry to your venue that is not the back door, or leads them into a over crowded parking lot, or back alley.

Evaluate Your Venue With These Questions

• Is there an at least 48" wide accessible corridor through the venue from the accessible entrance to the bathrooms (to ensure safe passage for those with mobility access barriers to and from washrooms, fire escapes and so on)?
• Is it marked and/or monitored? How? (tape? rope? attendant? etc)

FOOD/ BEVERAGES CONSIDERATIONS
Ask yourself this simple question "If you had to fight through a crowd of people to order food/ drink, or self-serve how likely are you to consider attending the event more than once, or at all? Guests who have a disability should not have to bellow at a hostess to get service, or be forced to wait much longer for service than other guests.

Have common courtesy and ensure that food allergies are made important to your servers and cooks. Have all menus list ingredients and potential allergies. Setting up accommodations in advance can prevent this.Here are some questions to evaluate what you can implement in your food and beverage service:

• Can people have food etc delivered to their table?
• Can people bring their own food & beverages into the venue, if required?
• If food is served, what is the price range?
• Are there a variety of options? Vegan, halal, vegetarian, kosher, gluten free, etc?
• Are common allergens noted?
• Are ingredient lists available?
• Is staff available to clear off the tables?
• Is free water available?
• Service counters (ticket booths, bars, cutlery/condiment stands etc) easily accessed by someone using a wheelchair? I.e. barrier free? Dimensions?
• Automated bank machine buttons < 48"high?
• Enough clearance to access ATM? Things blocking the way?
• Is there a coat check available? What is the cost?
• Is the coat check wheelchair accessible?
• Is the coat check mandatory? For what items?

VENUE SAFETY/ PREVENTING HAZARDOUS CONDITIONS:
With an ever aging population, and many grandparents taking on the lead of helping to raise their grandkids, as well as ever changing family dynamics, now more than ever we must consider all bodies at our events. The best way to ensure the physical safety of those attending your event weather its a winter day, or a rainy afternoon is to evaluate your venue with this quick checklist:

HALLWAYS & FLOORS

• Are hallways 59"w?
• Fire doors have magnetic hold-opens?
• Fire doors clear of obstacles?
• Door edges painted contrasted colour as warning if door is slightly open?
• Carpet tightly woven, non-static, level loop with direct glue-down?
• All floors non-glare?
• All floors non-slip?
• Does it seem like the floor would be easy to move around on?
• Are the halls and common areas free from obstructions? Please detail.

RAMPS: INTERNAL

• Are there ramps inside the venue? Where?
• Easy to find / well posted?
• Marked by access sign?
• Gradient no more than 1:12? (less than 1 foot of rise for every 12 feet of ramp)
• Textured, non-slip surface?
• Detectable warning surface so people can prepare for an incline/decline?
• Continuous & sturdy handrails?
• Handrails 36” above ramp? width apart?
• Handrails extend 12” beyond top & bottom of ramp?
• Well-lit?
• At least 32" from door edge to ramp edge to ensure enough space to open door?

STAIRS & STEPS

• Is the publicly available space stair-free?
• If there are any stairs, how many are there, and where are they? Exact count.
• Is there a ramp nearby? Where is is in relation to the stairs?
• Do the stairs have a non-slip surface?
• Tactile warning strips on stair edges so folks know where a step begins & ends?
• Good lighting?
• Contrast lines on steps (top/bottom yellow, rest white) to indicate start/end?
• Closed risers? (They are safer because they limit chances of tripping)
• Maximum step height 7” & uniform?
• Tread size is at least 11”?
• Suspended stairs have sufficient warning devices (planters or railings)? For example, so folks don't hit their head on the underside.
• Continuous handrails? Height?
• Width between handrails. Can you grasp both securely going up/down the stairs?
• Rails extend 12” past top riser & bottom tread to assist past the last/first step?
• Handrails 1 ¼” to 1 ½” in diameter & easy to grasp?
• Handrails in contrasting colour for better visibility?

EMERGENCY EVACUATION
Most venues realize the importance of having a fire evacuation procedure posted on the walls of their business for the public to view, and have trained their staff in it as well. Unfortunately, many venues or event planners have not considered how they will provide an inclusive fire evacuation procedure for their guests with sensory challenges or physical disabilities.

Creating informational videos, and pictures that you post online to your event page or website should be done before the event. Whether it is a staff walking through your venue recording the step by step fire evacuation procedure to create an informational video, or pictures/ pdf of the fire evacuation procedure, both should be considered a must.
Here is an evaluation to see how inclusive your Fire/ Emergency Evacuation plan is:

• Emergency evacuation plan posted?
• Does it fit requirements for accessible signage?
• Audible alarm signals?
• Visible alarm signals? flashes <5 flashes/second?
• Refuge area available, or accessible exit doors?
• Fire alarms within reach (5’ from floor)?
• Emergency doors clearly marked?
• Fire extinguishers? How far from ground?
• Sprinkler system?
• Smoke detectors?
• Is there a first aid kit anywhere? Where? Is it accessible?

SETTING GROUND RULES
Let your guests or people who intend on coming know that oppressive behavior of any kind will not be tolerated. Post this in any advertising materials and at the party itself. Make sure that you and your team have an agreed upon protocol for how to respond to any given situation. And apply those rules towards yourself – and the organization of the party. Bullying should never be okay at any event. Even simple actions like a person refusing to wait for a person who uses a wheelchair to go through the door. Often large events bring about a chaotic mess of people stepping on each others boundaries that can be very over whelming for a person with a sensory or physical disability. Being able to de escalate the situation in a dignified, and timely fashion can not be overstated.

STAFF/ORGANIZATIONAL AWARENESS
I do fully believe that every entertainer and event host should equip themselves with a basic minimum ASL courses, and training in sensory and physical disabilities. We need to realize that it is just as important as learning about culture and being cross-culturally inclusive at our events. Isolation of vulnerable groups in social gatherings isone of the largest reasons why vulnerable groups such as people with disabilities face depression. It is our duty as event planners and entertainers to provide a safe, inclusive environment for all our guests, as all humans were created equal.

Ask yourself the following questions:

• Have staff undertaken any disability awareness trainings?
• Staff have experience assisting people w/a range of disabilities &/or needs? If so, are staff available to provide assistance to patrons?
• Do any staff members have sign language skills?
• Is there a staff member with responsibility for access or for patrons with a disability? Who? Provide contact info.
• Are people encouraged & enabled to discuss issues around accessibility & ableism in the space? How?
• Are conversations currently underway re: increasing access & awareness?
• Is there currently an anti-oppression or human rights policy in place?

FINDING INFO ABOUT THE SPACE / EVENT
And, finally, how does a potential guest/ patron find information about how inclusive your event is. Here are some questions you should answer:

• Is information about the venue & event available in a range of formats (e.g. Printed material, large print, audio, website)? Which formats are used?
• Is information about goods and services (programs and menus) available in a range of formats? Which formats?
• Is printed information easy to read?
• Is information available in multiple languages? Describe.
• How are multiple formats/ languages accessed?
• Is accessibility information posted online & in promotional material? Specify.

ARTICLE REFERENCES:
For a more thorough evaluation of your venue's accessibility please see enclosed google doc: https://docs.google.com/spreadsheets/d/1HKw_g2NDxoZAc7otQUOlEq17CZskLK7EB5afDYHmt1E/edit#gid=0'

Remember, nothing beats politely asking someone what accommodations they need.See a need, fill a need. If ever in doubt ask questions, seek answers, and do your best to accommodate.

DID YOU KNOW DDSP EDUCATORS & ENTERTAINERS ARE TRAINED TO BE DISABILITY INCLUSIVE?
To book one our Educators to teach or entertain at your next event, please contact us more more information.
P: 204.894.1075
E: difini.dancecrews@gmail.com
​W: www.ddsp.ca

(Photo above from 11 Million Reasons Exhibition- Creating Black Swan)

Performers with a disability have ALWAYS been around, and on stage. Now more than ever, audiences are becoming more receptive to performance artists with a disability, and are tired of the same old cookie cutter looks or acts. What makes you different than all the rest? If you are a classically trained artist, how can you fuse your style into something else that is fresh and innovative? These are the questions that are often asked of performers in general, which begs to state that people want to be surprised, and have their minds changed from traditional stereotypes.

In fact, now more than ever audiences across the globe are craving local and inter national talent. Although tours from big stars are still very much in demand, Millennial and older generations are looking for singers to sing live, and dancers or actors to provide refreshing performances. Despite this large demand for more than DJ's and songwriters, we rarely see performance artists with disabilities. Why is that? Perhaps its because not many venues and agents actively seeking out performance artists with disabilities to book and promote?

So how can we change that? How can we move forward from here, and take the first steps in the right direction? Well, let us start with the benefits of booking a performer with a disability.

BENEFITS
1. You are becoming Allie to voices that desire a platform.
2. You are demonstrating through action that performers can, are, and should be just as diverse as the audiences you have.
3. You are providing the audience with a diverse experience, and showing them the richness life has to offer.
4. You are providing a platform of inspiration for generations of performers with disabilities. The next generation of performer's with a disability need to see other performer's with disabilities on stage to lead the way.
5. Audiences with disabilities are one of the fastest growing markets, as more employment opportunities become available, they have more disposable income. People with disabilities come in all age ranges, and from diverse economic backgrounds. There are very successful people with disabilities that desire to use their income for entertainment and travel purposes. If your provide more accessible events, and put more diverse performers on stage you are becoming inclusive and desirable by this growing market.

THE TRUE MESSAGE
All performers with or without a disability should be treated with dignity and respect. As such, they should not be your token for sensationalism in trends. This means, that performer's with a disability should be given the opportunity to perform based on the merit of their talent, and evaluated the same as performers without a disability. Whether you are an even planner for corporate and charitable events, weddings, concerts, or festivals, you can add a performance artists with a disability to your set list. A google search is a good start, but reaching out to local arts organisations that support performer's with a disability is even better. You would be surprised what people will put together when given the opportunity.

IF NOT NOW, THEN WHEN?
Don't wait until you think you have all the answers to begin this process. There are alot of organisations and grants ready to support an initiative that supports performers with a disability, so reach out to them! There are also amazing PDF free printable resources if you are looking to integrate performers with disabilities into all of your showcases. Keep in mind there are ALWAYS audience members with a disability that would like to see diversity on stage too. Many venues wonder who their target audience will be, but that is simply not important. What IS important, is becoming a diverse venue, agent, festival Host, etc.

GETTING THE FACTS STRAIGHT
Yes, there are some things you should know when trying to become more inclusive. Here is another article I have written with resources and links to get you started:
http://www.ddsp.ca/blog/why-every-family-event-should-be-inclusive-how-to-ensure-yours-is-steps-tips-practical-evaluations-for-event-planners-venues

WHAT NOW? - CONTRACTS/ INSURANCE/ ACCOMMODATIONS
There are many elements in contracts, insurance, and accessibility accommodations that are apart of Canadian Legislation that you should be aware of. These laws do change from province to province, so it is recommended that you start with Canada Arts Council to find out what laws are relevant to you. It is important you keep your insurance up to date in general, but what is most important when becoming for disability inclusive is to understand what the expectations are from a legislative stand point first and foremost. This way you can protect and prevent alot of the problems that would cause you to need to file with an insurance provider. Never the less, you should equip yourself fully with these new laws by doing as much research as possible before planning large productions with performers with a disability. I recommend starting with a performance troupe or solo artist with a disability, and asking them directly what you should and should not do to provide reasonable accommodations so that they can perform at their best. You will learn more as you go, but not seeking information will for sure prevent you from being fully accessible, and can hinder the trust you want to gain with artists with a disability.

Looking to bring in performance artists with a disability?
Contact DDSP for a consultation: P: 204.894.1075 / E: difini.dancecrews@gmail.com


​

 What is mom strong? In modern feminism today (2019) that can mean a wide range of things. But for the everyday, average mother what does that mean to her? Does it mean:

• Lifting heavy weights at the gym training for some sport like strongman/ crossfit or lifting for health?
• Being a stay-at-home parent part to full time?
• Taking care of one or more children as a single parent?
• Being a stay-at-home mom while you work and go back to school to support your spouse with supplementary income?
• Working a full time job while your child, or children are in the care of a daycare or nanny?
• Running a business as a self-made artisan, instagram influencer, or franchise owner?
• Being a parent to your own and your step children?
• Being a parent to your children when your spouse is absent all together or absent some of the time due to work or business related duties
• A parent who has been widowed?
• A parent to foster and or adopted children?
• A parent with a child who has learning or physical differences?
• A young mom who has decided to keep her baby without any support from her family or her child?
• A mom who has fled an abusive relationship?
• A mom with a disability?
• A mom who may be on social assistance working hard to give a better life for her child?
• A mom who has recently lost a child or infant during pregnancy or post-partum
• A mom who's child has recently incurred a disability or serious medical condition
• A mom who's child has gone missing or has run away
• A mom who's child is fighting addictions, or recovering from one

Lets look at some definitions of Motherhood:
#1 Definition: Mother (By Urban Dictionary)
The only woman in the world who will still cradle you in her arms even if you've stabbed her loving heart each time you've hung up her calls, thrown away her delicious food just because your friends thought Subway was cool; got a red-ink stained progress report; told her to go away in the presence of your apparently 'cool' friends, ignored her for telling you to do your school work before play; taking juvenile revenge on her for only protecting you from the seemingly harmless evils in the world around you.

And still say she loves you and you will always be her child, no matter what.
It's not just the placenta that forms a bond between a mother and a child.

It's the mother herself who loves her child unconditionally.

#2 Definition: Mother (Websters Dictionary)
1a: a female parentShe's the mother of three small children.
b(1): a woman in authorityspecifically : the superior of a religious community of womenMother Teresa
(2): an old or elderly womanMother Hubbard...................

1a: of, relating to, or being a mother
b: bearing the relation of a mother
2: derived from or as if from one's mother
3: acting as or providing parental stock --used without reference to sex
...........
1a: a female parentShe's the mother of three small children.
b(1): a woman in authorityspecifically : the superior of a religious community of womenMother Teresa
(2): an old or elderly womanMother Hubbard

So how do these definitions compare to the ones we believe, and how do they stack up against ones we have been conditioned to think is the one true definition?

Whether you fit one or all of the bullets listed above, every family has their own unique modern dynamic. So how can we in this modern day of 2019 compare ourselves to each other? In our journey to build and find our village we usually filter through the people we meet by face value comparisons. Stacking up self esteem points for yourself based on where we think us or mothers we know land on the scale is not fair or healthy for our village.

I say "our village" because mothers exist in many forms across cultures across the world. Motherhood was always meant to exist within a community of elders, and for those who may have challenging family dynamics where it is not healthy to include their biological family in the picture, they rely on "our village" even more.

The journey of motherhood begins differently for all of us. Sometimes it is planned, and sometimes it is not. Whether or not a motherhood feels capable before or after she begins her journey, our childhood's can sometimes create another layer of challenges for us that is different than what may be perceived as post partum depression. This is one of the many reasons why we need to go deeper than judging a mother at face value, or after a 5 minute casual conversation.
The pressure to communicate with each other well, and the exhaustion that can accompany motherhood can lead moms to feel like they just arent up to "the task" of conversation today. Breaking the ice with a hello, and how are you, and simple "get-to-know-you" icebreakers can make this process a whole lot easier on all moms.

Motherhood makes you strong despite the number of challenges you face before or after your children are born and all moms are on their own path. Sometimes we are cruising down the highway, and other times we are stuck in traffic, but if we work together to guide each other on the map through friendly conversation, we can all get that much closer to our destination. The one thing all moms have in common, is motherhood, and although it may be easier to relate to some moms more than others, our job is not to worry about that.

When we open our hearts and minds in conversation with other moms regardless of the number of commonalities. Marketing ads, and even our own upbringings have given us pre-concieved notions of motherhood, that can sometimes cause us to be quick to place someone under a label without really getting to know them. Of course, it is extremly important to excercise caution when welcoming someone new into our circle of trust, but there are great ways to do that correctly. To begin this process eliminate all marketing ads you have seen on social media platforms about what a "perfect mom" looks like. Although it is good to follow people who inspire you, do not let any public figure allow you to feel defeated, or "not enough".

When we are all pretending we have it together we are unintentionally isolating ourselves from potentially great new relationships for our children and or just ourselves. Nomom always has it all together, and when we isolate ourselves from our potential village we increase the likelihood of us struggling feeling over-whelmed and under appreciated.

I noticed when reading posts in feeds from facebook groups I was apart of the majority of the women reaching out about their challenging feelings about motherhood alot of the key words were about post partum depression. Although this article does not focus on that subject as the key point, here are some great resources to get you connected locally and nationally with help if you, or someone you know has intrusive thoughts or challenging feelings. These are NORMAL post partum, and nothing to be ashamed of. Regardless of the childhood you have had, these feelings can present themselves at any time for any reason.

Yes moms can overcome anything, and some have with little support, but it is not the ideal way nor has that ever been a healthy way for a communityof moms to fucntion. So let's work on building "our village" locally and abroad. There are abundant resources when we work together.I meet so many mom's who are feeling isolated in their situations, and thank fully there is help

How to increase your community?
1. Donate or sell your items to other moms or organisations that support new moms and families of multiples.
2. Offer date night babysitting or respite care to a mom you know
3. Volunteer at an event that supports moms who are entrepreneurs
4. Attend mom events that are education related such as support groups, play dates, play groups etc.
5. Offer to use your home to host a moms night in party or playdate for moms you have gotten to know
6. Join social media groups that are dedicated to strengthening moms and families through sharing of educational resources.
7. Get out in the community, you can still meet great moms at the park like the good ol days
8. Check out government and charitable organisations in your area or online that provide support or education resources for families of different dynamics.
9. Be honest, be real. Let people get to know all of you, and be okay with the phase of meeting mom friends not be one that is similar to an audition. You dont need to act, or pretend to be perfect or famous. The right moms for you will stay.
10. Seek out family counselling, and family mental health classes and programs whether or not you feel you are in a state of crisis, mental health is just as much about prevention and maintenance. You are not weak if you seek help, strong moms know that seeking professional support is something to be proud of, and you will be better off for it. You don't need a particular incident in or outside of the home to spark this move.
Globally and locally- dont just draw from your neighborhood or regular stomping grounds, become a more new person. Start trying new activities and cultures, ways of living. Your kids are better off for it.
11. Sign your children up for activities that increase their physical, spiritual, emotional, and intellectual literacy. This is a great way to teach your kids new things, and allows for opportunities to mingle with other parents. Most dance, gymnastics, and sport studies offer subsidies on a sliding scale for low income families or know of free resources in your area if you just ask.
12. Sign up for mom's night out activities, even if you don't know anyone who is attending, this is where many moms have made lasting friendships, or just experienced great me time.
13. Take a fitness or dance class that is specifically for mommy and me or just moms. This can be a place where you can share your struggles and have fun while putting your energy into something productive and positive.
14. Get a new hobby, or re start an old one. The more you relax, and maintain your own identitiy the less under appreciated you will feel.There is nothing wrong with taking care of yourself, and once again the more healthy you are your kids will be too.
15. Remove toxic friendships, hobbies, and other lifestyle choices that may be holding you back from new friends feeling comfortable with you. Sometimes little habits, or small problems are creating barriers between where you currently are, and where you want to be in your path to motherhood.
16. Give yourself time, and set realistic expectations for yourself when meeting new people, and trying new things.
17. Ask for help when you really need it, the systems that were or are being created were made so that #OurVillage could become stronger. Everything in life is temporal and as you grow in motherhood, your challenges and strengths will change. No one knows everything, and sometimes its a small piece of counsel that makes a big difference!

If you are parenting a child, and identify as a mother, than guess what? You ARE #MomStrong! 

Organisations that provide FREE Support/ Emergency Services:

• https://youcantspoilababy.org/
• https://willowplaceshelter.ca/
• https://maws.mb.ca/
• https://wcwrc.ca/
• http://winnipegrentnet.ca/help-links/help-emergency.cfm
• http://www.nwtc.cc/Native-Womens-Transition-Centre.html
• https://fgwrc.ca/
• http://www.ikwe.ca/
• http://www.wolseleyfamilyplace.com/
• https://www.wpgboothcentre.ca/
  
• https://unitedwaywinnipeg.ca/family-resource-centres/
  
• https://debtsolutions-winnipeg.ca/resources/community-resources/
  
• https://seedwinnipeg.ca/resources
  
• http://www.matc.ca/resources.html
  
• https://www.kidsintheknow.ca/app/en/
  
• https://www.winnipeg.ca/cms/recreation/leisure/leisureguide.stm
  
• http://necrc.org/
  
• https://stamant.ca/programs/leisureguide/
  

FREE Family Groups/ Courses/ Government Support:

• https://www.gov.mb.ca/healthychild/parentchild/index.html
• https://www.hsmm.ca/wp/
• https://www.gov.mb.ca/healthychild/healthybaby/
• https://www.triplep-parenting.ca/can-en/find-help/triple-p-online/
• http://familydynamics.ca/families/parent-coach-program/
• https://www.gov.mb.ca/fs/eia/rent_assist.html
• http://communities4families.ca/resources-4-agencies/wiggle-giggle-munch-resources/
  
• http://www.manitobaparentzone.ca/resources/

*Difinity Dance IS NOT a ref feral agency, however, we do welcome questions, comments, feedback, calls for collaborations, and consultation requests with organisations. The information contained in this article is for public use, however we are not directly  affiliated with any of the organisations or companies mentioned within.*

DDSP Services For Families:
http://www.ddsp.ca/parent--child-services.html

To learn more contact us at:
P: 204.894.1075
E: difini.dancecrews@gmail.com or difinitydance@hotmail.com
W: www.ddsp.ca

Before I begin........
The story of what led me to strongman training,lets start with a little about what strongman is and is not.  I promise, it is not what you think. The sport of strongman is very different than powerlifting, crossfit, or general weight lifting for fitness (although there are similarities). Strongman requires you to train with dumbells, barbells, kettlebells, plates, and strongman medleys (which are basically oddly shaped, heavy objects). Just so you know, this is not an advice column, or an endorsement piece for anyone. This is simply an intimate look at my perspective on the sport as an Amateur athlete. Disclaimer: I am not an expert ins strongman training, or the sport itself.

One of then things that I love about the sport is its exclusivity. Strongman doesnt care where you come from, your looks, or your gender. All that matters when you compete is what you bring to the table. There is no cheating in strongman,there is technique, time and perseverance. Just like any sport there are things athletes can do to improve performance, but steroids wont help you get explosive strength to maintain it for long periods of time when competing for an entire day in multiple events. There is no "posing" or quick route to becoming a strongwomen. It takes time, and several program adjustments, and a good knowledge (with or without) a strongman coach or strongman program. To become a good athlete its not just time in the gym, you have to constantly improve your technique by reading books, watching videos, and practicing with a coach. Yes, these same principles apply to other sports, but you cant hyper speed this process, all that will do will cause injuries for you, and cause you to zero out at your first few novice events.

People often think strongman training is just another extreme form of weight lifting for egocentric purposes, or for women who dont have "other hobbies", or as a mom I have heard before "training for selfish reasons only while neglecting me child". This is very un-true! My training was always second priority over the care of my child, and he was always happily with his Dad on adventures while I hit the gym. His dad and him would be sleeping at home while I hit the gym for late night, exhausting gym sessions.

When I decided I wanted to train for strongman it was after years of battling various challenges in my life, from depression to a long-term genetic, un-curable disability. It came at a time, when I was just casually browsing on facebook and saw a news post about the 1st Annual Strongman Competition in Winnipeg. I had recently finished my first year competing in Scottish Heavy Highland Games, and was looking for another level up sport to train for in the highland games off season. I had trained for years as a dancer, choreographer, and triathlete, and in my early twenties as a body builder. After giving birth to a baby and experiencing partial paralysis and nerve damage from birthing my son naturally I knew training for physique was not going to be a motivation for me. I didnt care if I had 6% body fat and a fake tan,I just wanted to use my natural genetics for strength, my love for holistic lifetime fitness, and passion to fuel me into strongman. I wasent sure if I could do it, and sure as heck didnt know if I would like it, or even be good at it.

It took me a year and a half to get my body to be strong enough to train for highland games to compete 5 times last year. After competing I knew that my body needed a huge overhaul. I was devastated emotionally after I gave birth, worried I would never be able to dance again, never mind be able to lift weights. I hated my body, as I felt it had failed me despite my best efforts to manage my disability, it seemed my lingering lifetime fear of what bearing children would do to my body turned out to be true.

My motivation when I started my self-initiated wellness plan back in 2017 was not to lift weights, but to be able to hold my child and play with him in the park, play sports with him,go bike riding with him, and teach him how to dance. The yearning for this was stronger than my willpower, self doubts, and judgment from others,etc.

Before giving birth to my son I was a size 10 to 12, and after giving birth to him I was a size 22. I felt trapped in my body, and I missed the freedom my thinner body had given me. As I looked in the mirror 7 days post partum with hanging skin from my belly where my son once lived, I knew that I loved this body more for the beautiful son it gave me, and I was not going to let negative thoughts stop me from doing the things with my body I wanted to do.

Which is important, because sometimes we can get so wrapped up in getting a specific look, or a specific lifestyle, friendships, lovers etc when taking control of our fitness and health goals. Its not about that. Its about gaining our mental strength back, loving ourselves by being body positive through the process. Self hatred will not help you get fit or stay fit, as our value to ourselves, the world, and the people we love is not about our looks, its about our QUALITY of life. I say this because having a disability or a baby is not a burden, you are not missing out on the great things in life unless you let it limit you. I refused to accept unhappiness or self defeat whatever challenge I have faced in my life. Its really not about gaining fame, but about being the best person you can be to yourself and the people you care the most about.

The biggest give in life I have and will ever receive is my son. Yes winning in strongman and highland games is a nice goal, but my 5 year wellness plan I created for myself was about the trans formative process, and the ability to achieve the things I set out to do in my "bucket list"

Because I love my son, and knew that I could only love him as much as I loved myself and my life, I made the investment of time, and gave myself a strict but flexible schedule for training. I didnt care if people understood or accepted it, in fact most close family and friends warned against it.

TO GIVE YOU AN IDEA OF THE PROCESS, AND HOW LONG IT TOOK ME TO GET WHERE I AM NOW:
2016 (Fall) - Gave birth to my son in November. With barely enough strength to clean, my exercise consisted of me going for walks at IKEA, Superstore, and short 15 min walks in my neighhbourhood with my sons stroller. 

2017 (Spring) - Began walking 30 to 45mins 2 to 3 days a week with my son in his stroller, and taking him swimming 2 days a week at the local pool. Began doing light yoga, block therapy, and resistance training at home once a week or more.

2017 (Fall)- Began teaching dance 3 days a week for 2 to 5 hour sessions at a time. Block therapy and light yoga at home 3 days a week for 45mins a session.

2018 (Spring) -Began bicycling 4 to 5 days per week for 30 min to 1 hour per day pulling my son in his attached bike trailer. Kept teaching dance and practicing dance 3 days per week for 2 to 4 hour sessions. Continued with block training once to two days per week at home in the afternoon when my son was sleeping.

2018 (Summer) - Began doing lightweight kettle bell functional training combined with resistance band training at home 3 days per week for 2 hours in the afternoon while my son napped. Kept dancing and teaching 3 days per week for 2 to 4 hour sessions in the evening. Started competing in the sport of scottish heavy highland games, and did my first 5 competitions, winning one of them, and placing second and third in the others.

2018 (Fall) - In September I joined the gym again so I could have access to heavier weights and sold my at home gym equipment to my friend. Began doing functional training with Kettlebells, dumb bells, and large muscle group gym machines.

2019 (January) - Began doing Barbell Training, harder Kettle Bell functional training, and started using sleds and large tire workouts at the gym.

2019 (March) - Purchased my first strongman training book among a few others, and spent hours reading articles, and watching webinars and talks from various strongman athletes, and coaches to begin experimenting and improving my barbell technique, overall muscle endurance, and explosive strength. Started pulling and pushing 90% maximum loads with sleds, throwing sandbags, and doing the Barbell workouts that are the hardest and scariest to try on your own for the first timeby yourself.

2019 (May) - Purchased more stretching techniques book for the Strongman athlete. Began to push for complete stability in the core by doing deficit workouts with barbells, kettlebells, sandbags, etc

2019 (June)- Began pushing harder into endurance workouts with sled pushes and pulls, kettle bell platform lifts, sandbag throws/carrys/ and runs working 2-3 x 100ft. sets. And endurance reps of 8 to 12 per set of lifts over head.

2019 (July) - Began focusing training on working with specific lifting, push pull events of my first strongman competition the MB- Classic by joining its host gym - Brick House Gym. Hadnt touched a yoke carry, atlas stone, log or axle bar deadlift until then.

2019 (August) - First Amateur strongman competition, didnt place. 2 weeks later did my second strongman competition with different implements and placed 3rd! Did a car dead lift and truck pull for the first time and had the fastest time with 80 feet in 51 seconds pulling a 1/2 ton truck. Honestly was terrified of these two events, and was blown away that I was able to do this. Yayyeee deadlifts and sled pulls as much as I couldnt walk the next day after my strongman saturday trainings, it was totally worth it!

Some of the challenges of training have been two significant injuries, that I thought were gonna inflate any chance I had at competing. My first injury was a sprained back doing my regular 70% Max load RPM in a trap bar farmers carry, and the second was an overhead press gone wrong where I had to throw the barbell onto my leg for it not to fall backwards on me and crush me. Sounds scary right? Not really, it just hurt more, now I have a beautiful dent in my left shin. Ok, DON'T LET THAT CONFESSION SCARE YOU FROM TRAINING! These injuries literally happened because I was tired, and rushing my workouts those days even though I felt sick going to the gym. The most valuable lesson I have learned out of this is to listen to, and respect your body, no matter what! Also, it was a kind of
ridiculously ambitious goal of mine to literally start training with barbells for the first time in my life, and enter an amateur (not even novice) strongman competition 9 months later!

So my advice to you is give yourself at least one full year to do solid training for strongman, and start with the following books (in this order) to learn the nuances of this sport. As much as a personal trainer may provide helpful basic advice, strongman training is VERY unique, and best programmed by those who have been, and currently are in the sport. I have bought these books and legit, would have no idea what I was doing without them!
https://store.startingstrongman.com/product/train-strongman-regular-gym/
https://store.startingstrongman.com/product/mobility-manual-upper-body/ 
https://store.startingstrongman.com/product/cubecyborg/
https://store.startingstrongman.com/product/built-mike-proven-programming-strongman-athlete/
https://store.startingstrongman.com/product/strong-pretty-program/
https://store.startingstrongman.com/product/unbreakable-strongman/

So what did I gain out of this? Amazing new friends, better mental/ physical/ emotional health, and quite honestly better character as a human. Training for this put my whole life into balance and helped me budget well and manage my time with my son, family, friends, and my business better. Now all I desire
is for women and mothers to discover their inner power and potential from training for strongman even if your goal is not to win worlds, or compete provincially. Training for strongman does things for your soul that Im not sure if all sports do, all I know is I have never been more happy then when training for strongman, and this is coming from someone who is honestly addicted to dance and spends WAYYYYY to much on dance shoes and clothes. Dont believe me? Ask my husband and Amazon, or just look inside his wallet.

Oh, and I got to share my story on TV! That was really cool. Training for strongman was extremley challenging as the only person in my gym male or female that was doing so until the last month of my training. Of which I sprained my neck and ankle while pushing into my maxes a few days before after having a cold my toddler passed onto me for 3 weeks before.

TV INTERVIEW: https://globalnews.ca/video/5712499/competitors-get-ready-for-the-manitoba-classic-strongman-competition

My point is I did not quit, and this was one of the best decisions I ever made for my life. I would love to see more women in the gym smashing those gains, and lifting barbells. Wanna hit the gym?

TRUCK PULL: https://www.facebook.com/PerformingArtsInnovation/videos/652807365206279/
CAR DEADLIFT: https://www.facebook.com/PerformingArtsInnovation/videos/503018296908716/

Written by- Stephanie Strugar

DON'T LET LIFE DEFEAT YOU. SHOW YOUR'S WHOS BOSS ;)

5CALLING DANCERS AGES 13+ FOR VIDEO OPPORTUNITY!

About GetLive Project
GetLIVE Project is all about the creation of groundbreaking dance choreography performed by DeafDancers via LIVEYouTube Stream. Deaf Dancers will learn choreography to various hip hop songs that promote positivity, empowerment, inclusivity,  and cultural appreciation. Dancers who apply and are accepted will spend 5, 1 Hour dance sessions learning dance choreography that they will perform for YouTube on the 5th session. Deaf Dancers will have their hair and makeup professional done on the day of filming in partnership with ArtWithSas, and other Deaf production artists and technicians from Manitoba. Difinity Dance believes all Artists should feel sassy and classy on stage whether or not they are differently abled. ASL Interpreters will be on site to transale communication between Choreographer and Deaf Dancers. Stephanie will be creating a final report by working with MB Researchers on How Deaf Dancers quality of lives improved from participatin in this project.

Stephanie Strugar has created this project with the goals of:
1. Creating empowering professional dance opportunities for deaf performers
2. Promoting dignity, ability, and potential of deaf performers
3. Promoting ASL as an official language
4. Removing stigma's and barriers deaf performers face in the performance industry.

About the Choreographer
Stephanie Strugar has started this project after researching deaf and disabled opportunities for training and performing in Manitoba, and found that there were not consistent opportunities for these performers to engage in professional opportunities in theatre, film, and TV. As a person with an invisible disability she understands the barriers and challenges disabled performers face in education and performance opportunities, and desires to open minds of audiences locally and globally.

How To Get Involved
Performers:
STEP 1: Apply via google form here.
Dancers who are accepted will be sent an acceptance letter.

STEP 2: Dancer is then expected to confirm their participation via email to: difini.dancecrews@gmail.com and provide the tuition fee of $85.00 at time of registration in order to participate. Depending on sponsorship level, dancers depending on income level will have their tuition reimbursed.

STEP 3: Attend rehearsals on said dates.

WHO THE PROJECT IS OPEN TO:
Dancers ages 8 and up from across Manitoba who identify as Deaf. Dancers who are able to learn choreography in a fast paced environment and can rehearse choreography from rehearsals at their own pace at home.

TUITION FEE:
$45 Registration Fee (This goes towards the cost of videography, photography, graphic design of T-shirts, honorarium)
$30 Deaf Dance Crew T-Shirt Fee
$10 Costuming/ Hair & Makeup Fee
Total: $85.00
****Choreographer and the space has been generously sponsored to make this project happen. Depending on the level of public and private sponsorship we receive for this project, some dancers will receive a reimbursement for their tuition depending on income level.****

CALL FOR VIDEOGRAPHER/ PHOTOGRAPHER
We are seeking 1 photographer, and 1 videographer to be present from 1:30pm to 2:00pm on Filming Day to capture this project. Preference will be given to Deaf Digital Artists, and Deaf students. This project is non-union, volunteer orientated. Honorarium's may be available dependant on the level of sponsorship we receive for this project.

CALL FOR MAKEUP ARTISTS/ HAIR STYLISTS
We are seeking 1 to 2 makeup artists and hair stylists to do the hair and makeup of dancers on the day of filming at Difinity Dance Studio and Productions in preparation of filming. Preference will be given to deaf stylists and artists. This project is non-union, volunteer orientated. Honorarium's may be available dependant on the level of sponsorship we receive for this project.

Interested makeup artists, hair stylists, videographers and photographers can submit their interest in writing to: difini.dancecrews@gmail.com or Contact: Stephanie S for more information.

HERE'S WHERE OUR INSPIRATION COMES FROM:
https://www.telegraph.co.uk/news/health/8051385/Born-deaf-but-also-born-to-dance.html

FOLLOW THE EVENT ON FACEBOOK FOR UPDATES
​www.facebook.com/events/289346811897053/