For those that need thus tip; If you suffer from severe arthritis, it's generally recommended to take a hot bath before a workout, as the heat helps to loosen stiff joints and improve flexibility, making exercise easier to start and potentially reducing pain.
Key points to remember:
Heat for stiffness:
Heat therapy, like a warm bath, is often preferred for arthritis pain as it helps relax tight muscles and joints, easing stiffness before exercise.
Temperature matters:
Ensure the water temperature is comfortably warm, not scalding hot, ideally between 92 and 100 degrees Fahrenheit.

My sis Malan sent this to me straight off record and I had to share it

Mu sisrer Malan did her thang with them background vocals. My sis always got my back 💪🏾

Habe y'all heard rhis one yet?
I can't do nothing without Yah

Who can find a virtuous woman ? for her Price is far above rubies . The heart of her man safely trusts in her , so that he shall have no need of spoil . She will do him good and not evil all the days of her life . She seeks wool , and flax and works willingly with her hands . She is like the merchants' ships ; she brings her food from afar . She rises also while it is yet night , and gives meat o her household , and a portion o her maidens . She considers a field and buys it : with the fruit of her hands she plans a vineyard . She girds her loins with strength , and strengthens her arms. She perceives that that her merchandise is good : her candle goes not out by night ............. to the proverb 31 ladies who are multitalented stay blessed , especially those of you who are neglected , rejected , abandon and manipulated by ungrateful associates All of your goals and ideas suppressed overlooked and shut down , hated for your skills and intelligence by your own kin ABBA see and knows all he heard your cries

Cjoppong it up with some of my sisters and my elders

Love being able to do music with my son. J-Obi beats