Choose specific exercises that fit into your routine and do them consistently, Dugas says.

选择可以融入你的日常训练的针对性练习，并持之以恒，杜佳斯说。

"It's about being equally strong everywhere, not just having your legs go fast," says Dugas.

“要跑快，需要要周身强健，而不仅仅是靠腿”杜佳斯说。

Dugas has been natural for 12 years, and said an old picture of her mother's afro originally inspired her to blow her own hair out.

杜佳思的自然爆炸头已经留了12年，她说最早是因为看到一张相片，相片里她母亲就留了个爆炸头，于是突发灵感，想把自己的头发也蓬成那样。