3 TIPS TO HELP YOU LEVEL UP YOUR GIFT-GIVING SKILLS

A reported 71% of consumers admit they will start their search for gifts online, and 86% plan to buy gifts from e-commerce websites and apps, according to Criteo. When it comes to giving gifts, it's not how much you give that matters. What's important is how much love you put into the present. After all, nothing can express your love and gratitude than giving perfect gifts. This is why you need to embrace the power of thoughtful gifting.

However, despite this concept, many people have difficulty in picking the right gift for their loved ones. Fortunately, there are several tricks you can implement to choose suitable gifts for everyone on your list this gifting season. Check out these simple tips that will level up your gift-giving skills.

Do Your Research

Before shopping for holiday gifts, identify what your recipients would like you to get them. Create a list of hobbies, colors, fabrics, tech gadgets, and TV shows they like. Also, review their wish lists and listen to their conversations to get an idea of things they desire. For instance, someone may say they like owning a specific tech gadget or reading a certain novel. When you have an idea of your recipients' interests, gathering gift ideas for them becomes easy.

Pick High-Quality & Useful Gifts

When choosing a gift, ensure it is of high-quality and luxurious but not too costly. In addition to quality, the gift should be useful. Gifting your loved ones meaningful gifts is an excellent way to show them you're always thinking of them. For example, if you have athlete lovers on your list, consider buying them something they can use during training. It could be training shoes, recovery sandals, or sport-related magazine subscriptions. If you're buying gifts for teen girls or boys, pick stuff they can use every day, like a laptop bag. Also, consider games or books that boost their learning and creativity skills.

Create the Ultimate Experience

There are various ways to create a memorable gift-giving experience. For instance, you can surprise your friends by introducing gag gifts or have a gift exchange game. Alternatively, make the process simpler by eliminating guesswork or buying recurring gifts like subscription box services or gift cards.

Leveling up your gift selection and giving skills shouldn't have to be difficult. Consider their age to ensure you pick something suitable and useful.

7 ONLINE CLOTHES-SHOPPING MISTAKES AND HOW TO AVOID THEM

The internet has made clothes-shopping easier than ever before. Who needs to go to the mall when you can shop online and have your items delivered to your doorstep? Not us.

Those who are seasoned online-shoppers know that there are dangers associated with this shopping trip from home. How do you know that you're getting the product you asked for? How do you know that you're getting a good price?

We want to help you out. Keep reading for some of the most frequent online clothes-shopping mistakes that we see customers making.

1. Only Shopping for Prices

It's tempting to look around for the cheapest price when we're shopping for clothes. We've all been there. We want to find an outfit for an event but we know we're only going to wear it once. Why not pick a budget option?

Saving a few dollars now and again is perfectly reasonable, but be careful when you're shopping online.

There are plenty of hilarious accounts of people buying what they thought would be a high-quality product just to receive a lookalike that's held together with safety pins and hope.

These products have scratchy materials, whacky sizing, and they're overall poor quality.  

The wisdom that you can take from this is "if something seems too good to be true, it probably is."

2. Not Shopping for Prices

Okay, hear us out. We know what we said before and it stands true. It doesn't hurt to do a quick price check before you click that "purchase" button.

You can do this by searching Google by image. Take the image of the item you want and put it into the Google search. Then you can search in the shopping section or the photo section to see if the item is available at other stores online.

Once you see where else it's being sold (if anywhere) check out the prices. If you have the best price, great!

As we mentioned before, you need to be cautious with this approach. Don't buy anything too cheap. It's probably fake. You want to search for reputable clothing websites.

3. Visiting One Store

When you're shopping online you have so many options. Why limit yourself to the big shops like Amazon?

There's a whole world of online stores that specialize in their products. When you have a site that doesn't specialize, it might not care as much about the product. They only care about your money.

Check through several stores to look into manufacturing details, item quality, and the overall "feel" of the shop. You may also find colors, styles, or quality options that only exist in one store.

It would be unfortunate to have a purple coat in mind but give that idea up when the only store you've looked at doesn't have one. If you checked more shops you'd probably find almost the exact product that you're looking for.

4. Not Checking Measurements

In "real life" shopping, we have the option to try our clothes on before we buy them. When we're shopping online we have to rely on measurements.

Some online stores offer free returns or exchanges, but you may still have to pay for shipping. It's a hassle that makes it take longer to get the item you want when you could have checked the sizing first.

Don't rely on "small, medium, and large" sizing options. These sizes vary by country, gender, and even by company. Even sizes that go by numbers aren't safe. Any woman who's ever bought pants knows this all too well.

Most stores have measurements that include inches or centimeters. Measure yourself and adjust accordingly. You'll save yourself an annoying exchange process and some money along the way.

5. Ignoring Care Instructions

We all know our limitations when it comes to how much care we're willing to put into our clothing.

Some of us are more inclined to choose clothes that can be machine washed and dried without any issue. Others are willing to dry-clean, steam, or hang their items if they know it will yield the best results.

Regardless of which of these people you are, check the care instructions before you make that purchase. Buying something that needs to be dry-cleaned when you don't have a reliable dry-cleaner near you will make that item far less useful to you.

6. Not Having a Purpose in Mind

When we go online shopping without a direction in mind we can end up spending money on things that we don't need.

Make a list for yourself and a budget for clothes and stick to it. If you've been learning how to layer for winter and you've made those tips into your shopping list, don't go wandering into the bathing suit section. That's not what you're here for.

While it's okay to browse around just in case there are any good deals on other necessary items, don't lose focus.

7. Not Taking Advantage of Deals

Once you find the best product in your price range you might be inclined to buy it and go. You have other options.

Some shops offer discounts to new site users or new subscribers to their email list. Others post about special coupons on their social media pages.

You can also look into if that site has any sales for the holidays.

Some apps and sites can help you track the price of an item or find you online coupons so you can save a few dollars while still supporting the website that you want to purchase from.

Are You Guilty of These Online Clothes-Shopping Mistakes?

Next time you're clothes-shopping online you'll be an expert in finding the item you want at a price you're comfortable with. Remember these online clothes-shopping mistakes so you know that you're making all of the right choices.

For more posts on the best tips for your style, fashion, and more, check out the rest of our site.

HOW CBD CAN ENHANCE ATHLETIC PERFORMANCE

In a report published in the Hawaii Journal of Medicine and Public Health, people who use CBD experienced a 64 percent decrease in daily pain. CBD has become mainstream in the wellness world within a span of a few years, and it’s easy to see why. In fact, athletes have also said that CBD can make you feel relaxed, improve your mood, and alleviate stress. Considering athletes go through rigorous training, cannabidiol could be a potential therapeutic regimen for injuries, mental hindrances, and pain without experiencing the feeling of getting "high." But could CBD enhance athletic performance? Read on to find out. 

Control Appetite and Weight 

As an athlete, you are required to eat healthy foods and take the right supplement to boost longevity in the gym or racing track as well as enhance performance. For these reasons, it’s advisable to incorporate cannabidiol products into your diet. Unlike THC, CBD does not induce unhealthy eating, but instead, it controls your appetite. If you can’t stick to foods that promote peak performance or want to reduce weight loss, consider using CBD oil. It will make you feel satisfied after eating, so you don’t overeat, as it also improves insulin function.  

Boost The Immune System

A study by NCBI shows that cannabinoids have anti-inflammatory properties, which help regulate inflammation and the production of white blood cells. So when used, CBD can boost the immune system to fight infections and keep you healthy. The antioxidants present in cannabinoids also improve your cardiovascular health to ensure you perform well during sports activities. But for you to enjoy this benefit, you need to buy high-quality cannabidiol oils. Shopping for quality CBD oil entails researching reputable brands, understanding the different formats of CBD and dosage, and how to take it.  

Improve Post-workout Recovery

For athletes to achieve peak performance, they must continuously push their bodies during training. Since cannabidiol contains anti-inflammatory properties, it can help relieve pain during and after training. Whether you’re a weekend warrior, go to the gym regularly or a professional athlete, recovery is crucial to prevent delayed muscle soreness, injuries, and ensure you perform at your best. 

CBD is gaining popularity in the wellness and sports industry for various reasons. It offers athletes a new and effective way to enhance performance. After all, cannabidiol oil could mark a turning point on how athletes recover after training to ensure they perform at their best in the gym and during competitions.

PERSONALIZED JEWELRY AND THE POWER OF THOUGHTFUL GIFTING

When giving a gift, the phrase ‘it’s the thought that counts’ is often bandied about. While it is meant to reassure the giver that their choice of gift is less important than the act of giving itself, in reality it provides an excuse for people to actually think less about what they choose.

Here is a look at how truly thoughtful giving has real power and significance, and how personalized jewelry applies in this context.

PHOTO CREDIT | Pixabay/Pony_Up

The benefits of going bespoke

When it comes to thoughtful gifting, it is very much a case of opting for quality over quantity. You can shower a partner, friend or family member with as many hastily-ordered items as you wish, but unless you have put real thought into picking what you give, these tokens will be quickly forgotten.

Conversely, if you order personalized jewelry from a site like Diamondere.com, you will be putting your own stamp on the gift and ensuring that it is as memorable and meaningful as possible.

There is a reason that jewelry is such a popular product for gifting purposes, and it is that combination of price and personalization that gives it the edge over the alternatives. It also means that the recipient has something that they can wear every day and treasure for years to come, perhaps even passing it down to their offspring to extend the significance long into the future.

Matching individual style

Buying custom jewelry as a gift is not just about evoking meaning and showing that you care; it is also a way of overcoming the limitations of off-the-peg products that may not suit the tastes and stylistic preferences of the recipient.

Whether you buy a personalized ring, a bespoke pendant or another piece that is entirely unique, you will have the opportunity to pick an item that is attuned to whatever quirks or individual twists will best match the person who will be wearing it.

From the type of materials used to the ways they are shaped and combined, jewelry offers a surprising degree of customization. This will also ensure that it will be worn with pride, rather than gratefully received but ultimately left in a jewelry box, out of sight.

Making a statement

While it is perfectly possible to choose personalized jewelry that is subtle and suited to a more reserved personality, you can also go in the other direction and pick a piece that begs to be noticed and also reflects someone with an outgoing personality.

Whether the jewelry spells out their name, is engraved with a significant date, features a special message that is etched into the surface or has some other aspect that sets it out from the crowd, you will have a huge range of options for making a statement with this purchase.

Always remember to embrace the ethos of thoughtful giving and take real care to make sure the jewelry you order is suitable. If in doubt, try and find out what kind of pieces a person likes either by asking them directly or chatting to friends and family to avoid disappointment.

WINNING STRATEGIES TO HELP YOUR TEEN SUCCEED IN FALL SPORTS

As we shed the long, slow days of summer, many households switch gears to the grind of a new school year—adjusting to new schedules, enforcing earlier bedtimes, and preparing our children for a challenging academic year.  

And for the young athlete, gearing up for fall sports.

Field hockey, football, soccer, volleyball, each can create some of the most memorable experiences in your teen’s life. Embracing your child’s unique interests—helping to grow their athletic ability and confidence—supports a lifestyle of fitness, mental toughness, and competitive play to help them become a balanced, thriving adult.

As your child gets into the game this season, give them what they need to succeed, both on and off the field.

Power Their Practice

Most parents know the struggle for kids to buy into healthy eating habits. The right nutrition1 for young athletes takes knowing the fuel their body needs pre-, mid-, and post-workout. Adolescents are rapidly growing and developing, and the proper macronutrients, micronutrients, and hydration can optimize their performance. *

Every kid needs healthy nutrition and proper hydration to have energy for schoolwork. But sports require even more fuel in the tank—kids and teens who participate in all-day competitions or strenuous endurance sports may need to consume more calories during the season.

Replace processed drinks and snacks with whole foods that offer plenty of protein, carbohydrates, vitamins, and minerals to build healthy bodies. Add a daily teen multivitamin to help support their nutritional needs.* 

Healthy Body, Healthy Brain

Foundational teenage years are the perfect time to teach your kids to enjoy regular exercise. Their developing brain is especially malleable to lifestyle factors, like aerobic exercise. Inspiring your child to embrace healthy activities today can boost future neural and cognition pathways.

Studies2 have found that regular, structured physical exercise enhances brain function. And while encouraging your adolescent’s interest in sports and physical fitness may add some stress to the family carpool schedule, it could pay off with a healthy boost to their GPA.

Support Lifelong Success

Physical activity and psychological well-being are essential to healthy development and quality of life in adolescence. Engaging in childhood sports is tied to lifelong movement, a more positive well-being, reduced stress, and less depression.

Here are a few ways to support your young athlete:

·       Be an active participant. Being supportive doesn't mean attending every practice, game, or meet. Your child will know if you are making a meaningful effort to watch them compete. Be present in their wins, support them through the heartbreaking losses, and everything in between. Your positive, encouraging feedback is vital to help keep them on track.

·       Maintain perspective. Be realistic about what your child can accomplish. Not every adolescent athlete will go pro, win a college scholarship, or become the captain of the team. Your role is to help your child deal with disappointments and celebrate wins. Remain positive, but pragmatic. Too many expectations can put undue pressure on your child. Simply participating in sports instills healthy and lasting life lessons.

·       Be a role model. Staying fit can be a lifelong struggle. Your young athlete needs to know that keeping their body in good shape will help them compete and reduce the risk of injury. And while practicing their sport with their coach and teammates is influential, healthy habits start at home. Eat nutritious meals as a family and exercise regularly. Plan workouts together—run team drills or let them teach you something they learned in practice.

Practicing a Balanced Life

Sports can have countless benefits for your children off the field, too. Establishing healthy habits early in life strongly correlates to future health and success. As you gear up for another action-packed sports season, focus on all the fun and memories you’ll make this fall.

You’re not only creating a balanced, healthy lifestyle for your kids, they’re also developing social skills, teamwork, drive, determination, leadership experience, and learning skills to organize and balance their time to help them succeed as adults.

Being a supportive parent may be a bit tricky a times, but the benefits3 of youth sports can give your kids an edge, both today and for their future. Now, get out there and cheer them on!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References:

1.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/

2.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5973814/

3.      https://www.athleticscholarships.net/benefits-risks-youth-sport.htm

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5 WAYS TO TURN SEASON SAD INTO SEASONAL GLAD

With daylight savings time ending Nov. 1 and sunlit hours growing shorter, many people will be struggling with symptoms of Seasonal Affective Disorder. Veteran holistic physician and best-selling author Dr. Bradley Nelson shares how to beat the winter blues.

An estimated 10 million Americans struggle with Seasonal Affective Disorder (SAD), and women are more than four times as likely as men to have it.

“As a mental health issue, SAD is more than just being down about the cold and gloom of the winter months — it actually tends to keep you down and affects you day after day,” Dr. Brad says. “If you suspect you might have this disorder, you should talk to your doctor about it.”

If you’re wondering how to beat those common winter blues, or looking for a way to improve your outlook (whether you have SAD or not), here are some things you can try:

1.       Stay Busy — While it may seem easier to hunker down in your cozy home, try to get out and get some exercise, run errands, and do something fun. You can also boost your spirits by helping others.

2.       Stay Healthy — The average weight gain during the winter months is 5-7 pounds. Stock your home with healthy food choices, and try to keep the processed foods to a minimum. While a little bit of comfort food now and then might serve a purpose, eating too much of it may only make you feel worse. Eating healthy food has a way of making you feel lighter, which may support a more positive outlook. Added tips: Stay hydrated and get plenty of vitamin C.

3.       Mind Your Emotions  — Starting the day with a positive affirmation can really help you keep your mind in a happy place for the rest of the day. Your morning routine could set you off on a positive or negative foot for the next 16 hours, so be mindful of how you begin the day. If negative emotional energy is hiding out in your body, you may be more likely to feel those emotions all the time. Energy healing with The Emotion Code® can help you let go of them.

4.       Stay Connected — Organize a “winter blues” group. Rotate locations and plan fun, uplifting events and activities. You could all learn to cook something new, invite new friends to an activity to get to know new people, or play games and have appetizers.

5.       Celebrate the Season — The colder season is chock-full of holidays that can bring you cheer. Use them as a time to have fun and celebrate life.

“It doesn’t take much to power yourself through the cold season,” Dr. Brad says. “Through a little mindfulness, gratitude, imagination, creativity, and courage, you can turn the winter blues into beautiful memories.”

THE IMPORTANCE OF TRAVEL FOR MENTAL HEALTH

We’ve all had our day to day lives and extended plans dramatically changed as we have hunkered down on various levels during this pandemic. As we adopt new routines and hopes to getting closer to the new normal, we have to remember the importance of mental health. We talk with psychotherapist and author Dr. Mike Dow to talk about the importance of travel for mental health.

ATHLEISURE MAG: For a moment, imagine that we have not been living the past few months in our bubbles, social distancing etc. How important is a routine and how does it impact mental health to have this?

DR. MIKE DOW: Routines are vital. So many of the processes affect brain health and physical health like our Circadian rhythms are really associated with our moods as well. Isn’t it so interesting that our brain, our sleep/wake cycle, our melatonin rising at night and something called a Cortisol awakening response in the morning where those two hormones take place - everything is about routine. Getting up at the same time - we know that people who have healthy sleep cycles are less likely to overeat, less likely to be depressed, be anxious and it‘s having a place to go, getting out the door at the same time - it gives us that energy. If you don’t have those routines, my advice for so many people is to create them. If you wake up, take a shower, put on your clothes and walk around your house and then say, “now I’m at work,” even if you’re right back in your house. It really primes the brain for creativity or productivity. It’s just a really vital process for all of our brains and bodies.

AM: You’re a bestselling author of Brain Fog Fix, Healing the Broken Brain and Diet Rehab and are known for your focus on brain health and nutrition. How important is it to think about these two areas as we have all navigated the past few months of quarantine?

DR. MD: It’s absolutely vital because what we’re seeing is that people are eating a lot more frozen foods, takeout, Postmates and what we know is that frozen and processed foods create a lot of inflammation for the brain and sugar shrinks the brain. Looking at just those two things - inflammation and shrinking the brain isn’t it so interesting that soybean oil which is in all processed foods is very high in Omega 6’s which creates inflammation in the brain versus Omega 3’s that decreases inflammation in the brain. Sugar and flour not only spike your blood sugar but can also lead to diabetes, obesity and heart disease - but they also can accelerate the hippocampus in the brain - that’s also what we see in dementia, depression and other mental illnesses. So it’s more vital than ever due to the stressors that have taken place because of the pandemic to eat more healthy than ever. But a lot of people are caught between a rock and a hard place because the pandemic makes going to a healthier place or going to farmer markets a little more challenging right now. But we know, that in the past few years research has come out that depression can be treated by a Mediterranean diet. So it’s not just a preventative strategy, but for some people, it’s even a treatment. It’s extremely potent and there’s no one decision that every person makes every day than what is at the end of your fork for breakfast, lunch and dinner and it’s an incredible tool for brain health.

AM: How is staying at home during this pandemic wearing on our mental health?

DR. DM: We look at rumination. In cognitive-behavioral therapy, we know that people who ruminate - it’s like a thought pattern that gets stuck like a broken record right? When you’re in a mundane setting and you’re not changing your surroundings - there’s no novel environment, it’s sort of like those experiments when you have a rat in the cage and you don’t have a wheel and you’re not able to move out and nest to do different things. When you give that rat or mouse a novel environment, their brains get better and there’s more stimulation. Looking at ruminations, it’s good to change your thought patterns and your feelings. If you’re stuck in that ruminative thought or feeling, just change where you are automatically shifting your brain out of that and sort of moves the needle from that broken record. So it’s a really potent antidote and a behavioral piece in that behavioral cognitive therapy.

When you’re feeling depressed or anxious in your thoughts - it’s taking an action, for example a quickie getaway to a local drivable destination. I personally book Hotwire Hot Rates. I’ve saved $1,800 on my 2 quickie getaways. Having that change of scenery for me in Palm Springs and Santa Barbara, I live in LA - it really allowed me to boost my creativity, get out of my little bubble and really have a breath of fresh air.

AM: 62% of Americans haven’t had a vacation day since the start of COVID-19. Is this a concerning statistic and why?

DR. MD: It is concerning because we know that Americans in general, we are notorious in our country in terms of not taking the vacation days. When you look at Europe and other countries where they have higher happiness levels, they really make vacation a priority. I think in the beginning of the pandemic, people were really scared and now we know that there are a number of ways that we can travel safely and we can balance the physical health with the mental health. For me, it was looking at Hotwite and seeing the cleanliness badges that certain hotels had. It’s taking your masks to the hotels and there are so many ways you can do that. It is concerning because if you’re in your home all day and it’s your kids classroom, the office, it’s that grind and the brain was meant to take a break. Even sleep, that nightly break, it’s designed to really allow the brain to sculpt itself and to not use the facilities and neurons that it doesn’t need. It prunes and it can also grow right? On a larger scale, that’s what vacations can do. It can create more neurogenesis the birth of new brain cells as we’re making new mental maps. We certainly don’t want people to be stuck and not to challenge themselves and to be stuck in these little rooms - these little apartments because it’s not great for long term brain health.

AM: How important is it to change your physical environment?

DR. MD: We know that sitting is the new smoking. If you’re sitting on the couch all day with your laptop and then it’s 6pm and you switch over to Netflix and begin to binge watch things for hours, we know that that greatly increases the risk of all sorts of diseases for the long term. It’s important for 30 year olds and 60 year olds and 85 year olds. When you change your environment and take a quickie getaway and you walk around the mountain or the beach that that hotel is on, it’s really helping you combat the new smoking which is sitting all day. It’s been associated with all sorts of physical health as well as brain health.

AM: How can people stay safe while traveling?

DR. MD: I think at the beginning of the pandemic, there was a lot of shaming, but it is possible to both take care of your mental health by taking a vacation while also being able to stay physically safe at the same time. Again for me, it was having hand sanitizer, a mask and when you look at Hotwire.com, the cleanliness badge is telling you is there a plexiglass installed at check-in? That was the case at both of my Hot Rate hotels in Santa Barbara and Palm Springs. There are also other things that you can do. In my research on Hotwire, we found that driving destinations were another way to stay safer because you’re in your own car and you’re not exposed to other people such as in an airport gateway boarding area. So I think that if the pandemic was only 30-60-90 days people would have waited, but now that people are realizing that things may not be getting back to normal for a very long time - we’re going to be dealing with this throughout 2021 and maybe through 2022 - at this point, it’s not about not being responsible when it comes to COVID-19. But it is about, doing everything from going to the grocery store to your quickie getaway that’s safe so you can mind your mental health at the same time.

AM: For those that are engaging in outdoor dining, what are tips that people need to know for these situations?

DR. MD: In outdoor dining, just be really cognizant when you take off your mask and you get really comfy, I think our guard goes down. I was on a quickie getaway with my parents and I just saw them last week for the first time and we were at an outdoor restaurant in Palm Springs and we had some guacamole. The first inclination was, “oh my mask is off so I’m going to go back to all my old practices.” You just have to be cognizant and stay safe. Be prepared, but not scared. So we asked for a clean spoon and some serving plates and we took the guacamole and had our little piles on our own plates. It’s about distancing and doing everything that we know works. If you have your mask off, you know your server needs to have his/hers on and just don’t forget that this is still a concern?

AM: What are the positive effects from a mental standpoint when we shake up our routines during these times?

DR. MD: So many benefits. In research, we know that changing your surroundings can lead to boosting creativity, energy and a boost in attention span. Just being out in nature if you’re looking at more of a secluded hotel which is what we’re finding for a lot of Americans as they’re taking a quickie getaway - it can have a lot of benefits from fighting depression, anxiety, just allowing you to have that resilience that we all need now more than ever. So many research benefits and if you’re on the fence, I’d say to go to Hotwire or the app and just see what local quickie getaways are available for you to boost your brain health.

MENTAL HEALTH SELF-CARE TIPS DURING COVID-19

Self-care has become a term that we use a lot to talk about what we do to maintain a positive balance within our mental health. Although this is an essential process, now more than ever we find ourselves at the confluence of a number of traumas, stressors and anxieties. This has resulted in people feeling like they are struggling, isolated, hopeless and more. Licensed Clinical Psychotherapist Erin Wiley, MA, LPC, LPCC believes that there is a necessary synergy between for our mental and physical health during the pandemic. She believes that, “Self-care can help us remain emotionally stable and healthy during stressful times.”

She shares 5 Self-Care Tips To Begin Practicing Now for Increased Well-Being:

1.       Work to better understand and manage our emotions.

2.       Take care of our physical health (sleep, exercise, nutrition).

3.       Maintain and nurture relationships.

4.       Find ways to calm down that are enjoyable and healthy.

5.       Work on developing healthy daily habits that will keep us on track with regular self-care.

Learning to develop encouraging self-talk as opposed to shaming self-talk can make a big difference in creating and maintaining new healthy habits, Erin adds.

“Now more than ever we should be adopting and practicing sound mental health habits,” Erin recommends. “Being able to manage emotions at times of high stress is a great predictor of resiliency. In times of stress people tend to go into survival mode, and they struggle to maintain healthy habits.” She fundamentally believes that we need to develop encouraging self-talk as opposed to shaming self-talk can make a big difference in creating and maintaining new healthy habits.

4 TIPS ON HOW TO DO A PERFECT HANDSTAND

If you have been an athlete for most of your life, if your balance is amazing and your core is strong, and if you don’t have any problems spending your time upside down, then I have a question for you. What on Earth are you doing here? It seems to me that you already know how to do a handstand and I’m pretty sure that you don’t need my tips. Well, alright, I get it, you might want to perfect your technique and that’s why you’re searching for tips.

While you might get some perfecting tips here, I have to make it clear right from the start that this post isn’t made for the professionals who already know all the basics and even some more advanced tricks. It’s aimed more towards all of those adults who haven’t really spent their whole lives upside down and who are perhaps finding it all a bit scary at the moment, but who want to do their best to finally learn how to do a perfect handstand. If you are already a pro, however, you can definitely keep on reading and brush up on some of your skills or fill in some gaps in your handstand knowledge if those exist.

Now, let’s get back to our topic. Have you ever just lied around at your home and it suddenly occurred to you that doing a handstand is an amazing skill that you would wish to learn? You might have remembered the time when you were a child and when this might have been a piece of cake for you and that must have made you stand up and try to do it now, as an adult. Oh, boy, I hope you didn’t hurt yourself there.

You probably didn’t, though. Most likely, you just put your hands on the floor and never even got to lifting even one leg off the floor. Do you know why you never got to that part, though? Well, partly because you are in fear and that’s making you clumsy, and partly because it takes some skills, tips and tricks in order to learn how to do this. You can’t just wake up one day and do it as if you were doing it your whole life.

As nice as that would be, waking up and knowing how to do a handstand is practically impossible. That is, unless you have a magic wand that can turn you into a flexible, strong and professional athlete in no time. Since you probably don’t have a wand, though, you will have to do some reading and a lot of practicing. As you can see at How To Handstand, this is a process that takes time and practice really does make perfect. So, let me give you a few tips on how to do the perfect handstand and use those tips while practicing in order to finally be able to master this amazing skill.

Keep The Abs Tight

I am going to assume that you know the basics and that you do engage in at least some physical activity, because doing a handstand requires you to have a strong core, as well as strong arms. In fact, your whole body will need to be strong so that it can work towards achieving that upside down position that you are dreaming about. Don’t worry, though, this doesn’t mean that you will have to go to the gym every single day for a couple of hours and build huge muscles in order to do a handstand. Still, some level of physical activity and strength is certainly required.

So, since you probably already know the basics, let me skip right to one of the most important tips that you have to keep in mind while trying to achieve this position. Keep those abs tight at all times. If you don’t pay any attention to your abs and if you don’t squeeze them, you are most likely going to arch your back and fall down. On the other hand, if you keep the abs tight, you will get to keep your body perfectly straight, your back flat and maintain the necessary balance.

Squeeze The Bum

You probably already know that you will need to squeeze your butt while standing upside down, just like the abs. This is one more way for you to maintain your balance and keep your whole body firm and upright. Did you, however, know that you should actually activate these muscles before you kick your body upwards? Yes, that’s right. You should squeeze before the kick and then keep those muscles tight throughout the whole handstand.

I know this might be a bit difficult to do at first, especially since you are trying so hard to concentrate on not falling down or hurting yourself. Still, if you really want to master this position, then you will have to think about those butt muscles and keep them activated throughout the handstand. Practice focusing on these muscles, as well as the abs, instead of worrying about not falling down, because this is exactly what you need to do in order not to fall down.

If you need some more basic tips than this, here’s a nice read: https://ashotofadrenaline.net/perfect-handstand/

Lock The Arms To The Ears

In addition to squeezing your abs and your butt, one of the most important things that you will need to do the moment you kick up is press your arms straight by your ears. This will help you form a straight line right from your fingers all the way up to your toes. Your arms will be strong and solid when kept in this position and you won’t have that hard of a time balancing and staying straight.

Point The Toes Up

Notice how I mentioned above that pressing your arms to your ears will help you keep a straight line from fingers to toes. Imagine that position for a second. Yes, you’ve got it. Instead of simply letting your feet wobble and sway, you will have to keep your toes pointed up towards the sky in order to do a perfect handstand.

HOW DOES A FOOTBALL CONTEST PROXY WORK?

Football contests are now more of a reality than something that we just dream about. Many people are actually getting into football and earning money at the same time. It is really very cool to see how much competition is happening in the field and how it's becoming more and more popular.

If you want to win money, then you have to join up with an organized company that strategizes sports events and promotes high winnings. This is not difficult at all because of the availability of the Internet. The Internet is full of all kinds of sports related sites, which will surely be able to help you find the contest you want to participate in. You will be able to find thousands of different sports related sites. You will also be able to find those websites that specialize in sports that are most useful to you. 

It really all depends on what game you enjoy the most, and how much you understand how the contests work. There are multiple ways for someone to play and win these contests. There is even a way to play the contest without even being in the same country or state. To participate in a football contest without actually being in attendance to the game, or even in the area, you would have to call in a proxy.

What is a Proxy?

A proxy is someone, either a specific person or agency, who represents you when you are unavailable to be in attendance. This individual or company acts as your substitute with all the authorization that you would have if you were actually on site.

When it comes to football gaming, a proxy stands in for you to place your bet on a particular team or person. This becomes vital if you want to join a game, but you can’t physically be there to enjoy it in person. Calling in a proxy helps facilitate your game playing. For instance, it is quite simple to contact a football contest proxy in Las Vegas to answer your questions, set your wager, and play your game.

Since football is a very serious sport for many people, the stakes can be high when it comes to mixing football with winning money. This is why it is important to pick the right proxy. This person, or agency, must be reputable, credible, and trustworthy. Their service must also offer you the best advantages. These refer to their fees or prices, their cut off times to make your pick, their guarantees or assurances regarding their wagers, and the recommendations of others who use their services. When choosing a proxy, all of this information must line up and be beneficial for both parties.

So how does this proxy work? There are approximately four steps involved in this process.

1.     Pick Your Contest

The prime goal is to pick which contest or which team you want to wager on. The choices are available for you on their website. In regard to most sites in Las Vegas, these games may include the Golden Nugget, the Westgate Super Contest, or the Circa Sports. Other games will depend upon your particular interest.

2.     Contact the Agency

Once a contest has been chosen, it is time to contact the actual agency or proxy server. Check out their site with all their credentials. Then call them to schedule an appointment. Ask all the questions that you need answering and sign up.

3.     Meet with the Proxy

If needed, meet with the proxy for payment and any other verifications. Receive all the paperwork and sign all the necessary papers.

4.     Let the Games Begin

Log in to start picking your teams through the proxy’s website. This can last as long as the season does. Enjoy yourself as you sit at home or somewhere on vacation. Play the game and win the prizes. It's all up to you.

Football contest proxies have become extremely popular because there is big money to win, and these substitutes know how to play the game.  People have won thousands of dollars by jumping into these contests that are supplied by the proxy agencies.

In the state of Nevada alone, even the handicapping contests have exploded in admiration and acceptance. Not only is this type of wagering legal, it’s producing revenue and audience participation. One of the games has already grown in its reputation and esteem more than eight-fold since it first started more than 15 years ago.

Conclusion

People like football. People love to win money. With all the football contests available to play, it's inevitable that the two should come together. It doesn’t matter if you are too busy or too far away to actually attend the football game, there is an option for you to participate. Just contact a football contest proxy to stand in for you. Then watch the game, wherever you are, and wait for your money to come in.

5 REASONS WHY BIKING IS THE LIFESTYLE CHOICE YOU NEED TO MAKE TODAY

During the pandemic, lots of gyms stay closed. Even if your local gym opened up again recently, you may not want to go back. You might wear a mask, but you know that’s not always one hundred percent effective.

If you’re young and healthy, you might decide to risk it. If you have an immunocompromised condition, though, you’ll probably want to stay away. Besides, gyms cost money, and you may not have much of it right now.

You want to stay fit, and biking might make the most sense for you. If you learned how when you were younger and own a bike already, this could be an ideal solution for dropping some pounds.

Let’s look at five compelling reasons why you should take up biking in 2020 if you haven’t done so already.

You Can Keep Things Casual, or Enter a Bike Race

If you’re a competitive individual, you probably know that there are all kinds of bike races every year. You may decide that you want to enter one. When you do so:

• You can dominate the competition

• You’ll have a goal on which to focus

Of course, you don’t have to be a competitive biker if you’d prefer not to be. There are millions of regular cyclists on the road who don’t want to do anything more ambitious than explore their neighborhoods. That’s perfectly fine as well.

You’ll Work Several Muscle Groups

Another reason why people like biking so much is that it works many of your major muscle groups at once. When you go biking, you’re working:

• Your core

• Your arms

• Your legs

You engage the most muscles while biking if you tackle a more ambitious route. If you have several hills to traverse, that’s when you get your blood pumping and start to burn off some calories.

Biking through hilly terrain for an hour or more is every bit as challenging as any class you’d take in your local gym. As you map out and attempt longer and more strenuous rides, you’ll feel proud of yourself when you complete them.

Other Than the Bike, It’s Free

Many people have lost jobs this year, and others have depleted their savings accounts. The economy will probably recover slowly.

If you buy a bike, along with a helmet, those are one-time purchases. You can get a bike rather cheaply if you don’t get a top-of-the-line one.

A bike and helmet cost a fraction of what you’d pay for a Peloton or a Mirror. You also don't have to shell out a monthly gym membership fee if you get a bike.

With money tight this year for so many people, that’s good news. You can often get years of use out of your bike if you treat it well. The only money you might spend is on occasional minor repairs.

You Can Go Biking as a Group

You can see if you can get some family members or friends involved in your rides. Fitness is always easier if you can do it with others. You can show solidarity and motivate each other.

You can usually convince at least a few people to do it with you. If it’s not friends or family, maybe some neighbors will express an interest.

 You can go biking as a group while still wearing masks and socially distancing. That’s much safer than working out as a group indoors where you’re all breathing in recirculated air.

You Can Get Out in Nature

One more reason to think about biking as your new exercise form is that you can explore some public parks. In most towns and cities, there’s a space nearby that should have some bike trails.

It’s autumn, and in many regions, you can enjoy the leaves changing colors. You might spot some flora or fauna, like deer, chipmunks, wild turkeys, etc.

This can calm you down if you ever feel anxious or stressed. It can be like therapy for you. You can pass some moments of meditative silence.

When you get back home, your problems won’t seem anywhere near as bad. You will feel calm and serene, ready to tackle the routine again.

Biking is great for fitness, camaraderie, and to save you some money in this challenging year. If you don’t know how to bike, or you’ve forgotten since you were a kid, find someone to give you a refresher course. You can always find videos about it on YouTube as well.  

PHOTO CREDIT | Photo by Mabel Amber from Pexels/Photo by Mabel Amber from Pexels

KAYAKING AROUND THE SAN JUAN ISLANDS: A GUIDE

Kayaking is a lot of fun and a great way to explore an area when you are on a vacation. The San Juan Islands are famous for their excellent kayaking opportunities, and after you read this quick guide to some of the best spots, we think you are going to make San Juan your next vacation destination. Why not try kayaking in the San Juan Islands in Washington State?

Friday Harbor

This small, natural harbor is the perfect gateway to begin your exploration of the San Juan Islands by kayak. The Washington Ferry drops its passengers at the main terminal here, and you will find plenty of places to rent a boat or a kayak in the harbor (you can also bring your own kayak with you)

Begin your voyage by heading southeast from the harbor to avoid the heavy boat traffic. This route puts you between the San Juan and Lopez Islands, and you can often catch a glimpse of orcas swimming in the area if you are lucky.

Roche Harbor

As you head around the San Juan archipelago, you will reach the historic Roche Harbor which is a great place to stop for some lunch and to explore.

This area was a bustling town many decades ago, and lime was manufactured and traded here. There are plenty of old buildings to enjoy in the town, as well as some excellent cafes and restaurants. You will also find a sculpture park, old cabins, and historic mausoleums just a short walk away from the harbor that gives you a look into the past at how people used to live in these parts.

Yacht Haven

Just a short paddle away from Roche Harbor is Yacht Haven. This area has the excellent San Juan County Park which is a great place to camp and spot wildlife.

It is known for its frequent whale sightings just off the coast, often so close you can hear them breathe through their blowholes when they surface. There are also plenty of seals in these waters and along its coast that many campers make friends with while they stay. Be aware of the foxes and deer in the park too, however. Though they generally avoid the humans they come across, they have become adept at stealing food and supplies if you are not around!

Jones Island

If you want a more remote experience, then paddle onwards to Jones Island. This is the home of Marine State Park, which has over 180 acres of protected and untouched land for you to find a camping spot. There are miles and miles of coastline for you to choose a camping spot in, and you can really enjoy the remote island experience here if that is what you are looking for.

Kayaking is a great sport, and an amazing way to stay healthy. Kayaking trips are the perfect balance between adventure and relaxation, and kayaking around the San Juan Islands offers some great camping spots, lots of interesting places to explore, and some fantastic wildlife to spot.

HOW TO ENSURE YOUR SAFETY WHEN DOING WORKOUTS IN THE GYM

Going to the gym and doing regular workouts helps improve your overall health – however, you still need to be aware of the risks that come with working out. Injuries can still happen when you are not aware of your surroundings. Aside from that, doing high-intensity exercises like CrossFit training can cause injuries when done with the wrong equipment or without proper execution. 

Here are simple ways you can execute workouts safely inside the gym:

1.     Proper Workout Form

Every exercise routine should be executed with proper form. Ensuring that you are doing the exercise the right way gives you the maximum benefits of the workout while mitigating the risk of injury. 

When it comes to using gym equipment, you also need to observe proper form and position to avoid accidents and injuries. For example, when doing deadlifts or doing squats with weights, you need to make sure that your back is properly aligned and to carry the weight on your knees. When you follow the right forms, you can prevent injuries on your back and joints. 

2.     Do Warm-Up Exercises

The warm-up exercise is one of the most important exercises that you can do to keep your body in shape and improve your general fitness level. The warm-ups are also very important if you want to avoid injury. 

Some of the warm-ups you can do include the leg curl and leg extension. If you do your warm-up exercises correctly and consistently, then you should be able to see some great improvements in your body in a relatively short time.

3.     Follow Safety Guidelines  

Remember that you must always follow the safety guidelines and use safe equipment to keep your workout safe and effective. This will ensure that equipment will not harm you during your workout. Aside from that, make sure that you are wearing proper clothing.

When doing heavy weights, most gyms would have a spotter to observe you when doing your sets. A spotter is required to support you during a particular exercise so you can do the routine safely.

Sometimes accidents are bound to happen, especially if people do not follow safety guidelines imposed by the gym. In times like this, the gym should be prepared in case an incident happens.

A good gym will have fitness safety equipment like an automated external defibrillator. This equipment is needed in case someone experiences cardiac arrest while in the gym. The gym should also have a first aid kit in case someone gets wounded while doing workouts. 

4.     Stay Hydrated During Workouts

Always, always drink plenty of water before, during, and after any intense activity. Water helps to keep your body hydrated, allowing you to function at its peak. When you do intense training, you tend to sweat more.

If you fail to rehydrate, you will lose electrolytes in your body. Losing electrolytes have adverse effects on your system. You may suddenly feel weak and tired, and the worst scenario is you faint during your routine. If this happens while you're using moving equipment like a treadmill, you will further injure yourself. 

5.     Follow Gym Etiquette

Gym etiquette is an essential part of a fitness routine. It is part of a healthy routine because it teaches respect for one another and safety in working out. For instance, when you're lifting, make sure you're holding the bar correctly. Also, when you're working out, say "no" if you see someone breaking the rules. 

This is particularly important if you are going to be lifting weights on machines that have moving parts. Be aware of the dangers involved and be polite enough to keep them out of the way while working out. When you finish with a particular equipment like weights, also make sure you put it back to its proper place to avoid tripping people in the gym.

6.     Follow Gym Rules

First of all, a gym should provide proper signage to let potential customers know what safety precautions are involved. For example, gym doors should be equipped with safety bars to keep people from jumping over them to get to a workout area. If possible, ask that a gym provides signage telling clients about the proper safety measures. This information will also make customers more comfortable with joining a gym.

Summary

The gym is filled with moving equipment, weights, and people doing workouts. If rules and guidelines are not followed, accidents are bound to happen, and someone might get hurt or injured.

When it comes to keeping the gym safe from injuries, you need to do your part like executing workouts properly, doing warm-up exercises, and keeping yourself hydrated at all times. Lastly, always be mindful of your surroundings and make sure you read all important safety protocols to prevent injuries happening to yourself and other people.

THE HISTORY BEHIND HEMP

Contrary to what many people may know, man has had a rich history with hemp. It is not that surprising that hemp has such a deep and rich history with us humans, and this is mainly because the plant has so many uses. Hemp is arguably one of the most useful plants on the planet. Hemp is a subspecies of the cannabis plant, and many people associate it with marijuana. Though they look and smell the same, they differ when it comes to THC content. For a cannabis plant to be classified as hemp, it needs to have the least amount of THC in it. THC is what makes marijuana users have that high feeling once they have smoked or consumed the plant.

The first recorded medicinal use of hemp was found in Asia. As time progressed, the growth and use of hemp spread to other parts of the world around 2000 BC. Many cultures have a rich history of using hemp and the cannabis plant.

In most cultures, hemp was used for spiritual, health, and textile reasons. People started using hemp in Europe at around 800 BC, though there is some evidence that suggests it was already being used many years before that time. It was later brought to the Americas.

The first use of hemp in America was recorded in the early 1600s. As early as 1619, the first Virginia legislature passed a law requiring all farmers to plant hemp. Hemp was worth a lot some time back, and its industry grew rapidly. By the early 20th century, industrialization further improved hemp technology and more efficient means of processing the hemp plants were created. However, there were a lot of controversies and misinformed propaganda later that led to the fall of the hemp industry and hemp being made illegal.

So, What Is Next for the Industry?

Many people already know the benefits of hemp, and this has increased the demand for hemp flowers and other products. Many hemp-related companies have come up and are reaping big as the industry grows.

Online retailers like BerkshireCBD have been selling quality product for some time now and have built a large following for the quality hemp flowers they sell. Those who love the BerkshireCBD brand should know that it has rebranded to a new name. BerkshireCBD is now Cannaflower. They have changed their brand name but still provide the same high-quality hemp-based products.

Many big companies have entered into the hemp business because there is much growth potential. Because of the increasing demand for CBD-rich hemp, most farmers are cultivating hemp rich in CBD to meet this demand. There is a developing trend of several countries legalizing hemp for medical and recreational use. The industry has lots of potential to grow to what it used to be some years back.

Conclusion

Hemp has a lot of industrial and health benefits, and it is good to see that the hemp industry is returning to its glory days.

BEST VACATION PLACES TO SURF ON EARTH: THE COMPLETE LIST

Surf destinations are in some of the most beautiful vacation spots in the world. When you choose your next surfing location, expect to be wowed by epic waves and breathtaking beachfronts.

But not all places to surf give you the option to remain in the United States. Some of the best places to surf require an international plane ticket.

Take a look at this list of some of the best-surfing destinations on earth.

Canggu, Bali

From April to September expect an unforgettable surfing experience in Canggu, Bali. The name is pronounced Changgu and it's a popular tourist destination for surfers and non-surfers alike.

Expect the local vibe to be very 'small town' and relaxed. Though it can get busy, you won't have to worry about too many commercial touristy spots.

The village has a hipster atmosphere that allows you to get to know the culture of Bali during your non-surfing hours. The plane ride is a hike from anywhere in the U.S. so make sure you're got a great travel pillow.

Located in Southeast Asia, Bali might require multiple transfers and at least a day's travel to get to Canggu.

Maui, Hawaii

A favorite tourist destination of Americans, Hawaii attracts tens of thousands of tourists each year. There are peak seasons when rain overtakes one end of Maui.

Still, there are sides to the island that remain in sunshine throughout. Make sure you're an expert when surfing in Maui though.

The large waves can quickly become upwards of 20 feet which isn't a great option for beginner surfers. But if you're looking for adventure, Maui might be the waves for you.

It's a short plane right from the California coast making it a weekend option for some. Traveling off-peak season if the best way you'll get good deals on hotels and a good spot on the beach.

Santa Teresa, Costa Rica

Costa Rica is a little known gem for surfing. Santa Teresa, a 20-minute plane ride from the capital city, is a great destination for beginners and expert surfers.

You can go any time of the year, but you'll experience the fiercest waves from April to October. Beginners beware during these months.

As a newer surfing destination, the local population isn't necessarily equipped to handle emergencies like bigger travel destinations. The waters are crystal clear opening the door to other water activities besides surfing.

There's also hiking nearby along with the tropical rainforests not too far from the coastline.

Finding the Right Places to Surf

Places to surf keep multiplying over time. As airlines open up new flight paths, tourists get to sample new destinations ready and willing to accommodate adventurous surfers.

The key is making sure you're aware of local rules and regulations. You won't want to be the first in a local area to experience a surfing emergency.

For more information and tips, visit our blog for updates.

PICKING DOG FOOD

Picking best dog food is a tricky topic for a whole lot of pup owners, especially for those people who only recently became canine foster parents. There are so many options in feeding your beloved pups nowadays that many owners end up dazed and confused after a trip to the shop.

However, this state is quite easy to avoid if you grasp the basic ideas behind the different feeding options and diets for canines and the most important aspects that you must be thinking about when choosing how to feed your beloved animal.

3 Top-Notch Recommendations

Before we get into the question of picking something for your precious doggy, let’s go through 3 options, which you can think of as quick and easy solutions to the problem. Every one of the items below is the top of the line in their own category. The categories are the most popular ones, but there are still many more, which you’ll get to learn about a bit later!

Best Grain Dog Food

Kinetic Performance Power 30K is on the greatest comprehensive and seed-inclusive meals for pups out there. It suits all grown pooches and small or medium breed pupsters. The main elements of this item are chicken, its byproducts and fat, 2 types of rice, and sorghum. This feeding option is quite rich with proteins and will suit many pups just fine.

Amazing Grain-Free Option

Nulo Freestyle Adult Salmon is an awesome choice if you want your pup to follow a diet without any grains. The main elements are salmon, turkey, menhaden fish, whole peas, and potatoes. This one is mainly for grown pups with other similar formulas available for various phases of life. It is another variant to make your doggie healthful and energetic.

Best Natural Dog Food

Wellness CORE is a possibility to rid your beloved doggie free of various synthetic additives. The main elements in this formula poultry, peas, and potatoes, and it is an outstanding option for all the life stages of your doggie. This option will deliver the required proteins count, nutritional elements, and vitamins, so, there will be nothing to get worked up about, because your beloved animal will be well-fed and happy.

Buyer’s guide

Although we recommend the 3 options above as your default pick, there is so much more food out there, and some things may be more appropriate for your doggie! Let’s find out what your pick really should come down to between all of the countless dog food brands.

The Necessity

It is widely known that many pet parents choose to give their beloved animals table food. Nonetheless, it isn’t optimal, because the gastrointestinal tract of our pups are quite different from ours, and some things in what we commonly eat, our pooches simply cannot digest. What’s even worse, some things that we eat are basically poison to our smaller friends.

So, our pups need high quality dog food in which each element of the general composition was specifically picked to improve and manage the healthiness of our beloved animals. Choosing to let our smaller friends eat table food will inevitably come to them becoming overweight and unhealthy. So, dog-specific food is essential to providing proper nutrition for pupster.

Grown Individuals vs. Puppy Food

Because puppies mature so much in a short period, their dietary needs differ from those of an adult pooch. There is a non-profit organization, AAFCO, that enforces manufacturers of feeding options for canines to follow specific guidelines. They’re the ones to check whether the items from certain manufacturers comply with their standards (which they developed for different life phases in canines and breeds).

With options for young doggies, you must be incredibly cautious and selective: meals for the youngling are nutritionally more valuable than what we give to the grown individuals. Apart from greater amounts of various proteins, fats, potassium, sodium, and phosphorus, especially needed are the vitamins A, D, and E. Adult pups need more calcium and fewer fats of any kind for an equally sufficient diet.

The Main Factors in Picking

A number of points should be considered before ultimately deciding on some specific company as your main source for doggie meals. Although canines can, without any harm to them, intake a big variety of foods, you still must pick out the optimal feeding options for your pupster. You can only do this sufficiently by taking your beloved animal to a vet for a consultation, and here are the main topics you should discuss with the professional:

●       The daily activity. How often do you take your smaller friend outside for a run? Does it perform any kind of labor? This factor will decide the element ratios and how much you give to your pupster.

●       Healthiness. Your canine’s healthiness will also be a great factor. The veterinarian can recommend some specific nutrients and elements that your doggie will require to intake in order to remain healthy.

●       Age group. Senior pooches, adult pups, and puppies all require differing meals, all with different compositions. Over their life span, their needs change, and this should be reflected in the meals they eat.

●       Tolerance to various elements. Not only humans have allergies and intolerances to various elements, but canines also share this trait. Of course, if they have an allergic response to a specific element, then you should remove it from their diet.

All of the Different Kinds

Based on your pupster’s state, you will be recommended one or a couple of feeding options. Here are most of the options when it comes to dog-specific foods:

●       Wet. Commonly put inside cans, which you are supposed to cook, and then open it and give it to your pooch. This food is often considered a wonderful option, as it is full of tasty flavors.

●       Dry. Usually sold in bags. Although it isn’t as tasty as the wet food, most pets find it enjoyable and eagerly eat it up.

●       “Evolutionary”. It is a relatively recent invention: it is based on the idea that the dog’s diet should be similar to that of its ancestors. In this option, you give your pup only raw food.

●       Without grains. It simply means that the food doesn’t contain any grains, which are often used by manufacturers as a cheaper protein source. Canines, however, don’t get out as many nutrients from plant-based proteins, which was a call for the creation of grain-free food.

●       Vegan. Some specific health problems in your pup may lead you to buy food without any animal ingredients.

●       Non-allergenic. This food is specifically for pups that have allergies and various food intolerances.

All natural dog food. When you buy this type, you can be sure that your dog won’t intake any synthetic additives and elements with the food.

Brands that You Can Trust

When you’re choosing something for your pooch, you should be confident that you’re choosing a trusted manufacturer that isn’t lying about any ingredients or food specifications. Here are some companies you can safely rely on Purina, Kinetic, RachaelRay, Nulo, Wag, Blue Buffalo, Wellness, and Nutro. These manufacturers are top of the line and produce the absolute greatest feeding options, even best dry dog food brands out there.

Long Story Short

Ultimately, there is no such thing as “the best dog food” that will suit every pup’s needs. You have to carefully consider the age, level of activity, health, and allergies of your pooch. In the optimal case, you’ll visit a vet to consult regarding the food type best suited for your pup. Also, be ready to switch up the food if your beloved doggie doesn’t enjoy the food you give it.

SWIATEK WTA'S LATEST TEEN SENSATION

When it comes to young players rising rapidly among the ranks of superstardom, the WTA used to be rich with such prospects for whom the future is now.

The Williams sisters - Venus and Serena - Jennifer Capriati, Martina Hingis, Chris Evert, Tracy Austin and Steffi Graf all won Grand Slam titles before they celebrated their 20th birthday. 

In the 1990s, teenagers captured a total of 15 Grand Slam titles. That total shrunk to just three during the first decade of the 2000s.

It looks as though that situation is about to change. There’s been a sudden influx of talented teenagers into the women’s tennis circuit, all of whom figure to have bright futures betting on tennis superstardom coming their way.

With Canada’s Biancu Andreescu winning the 2019 U.S. Open title at 19 and American Coco Gauff, 16, already making runs to the fourth round at Wimbledon in 2019 and this year’s Australian Open, youth is being served in the serve and volley game.

What’s made these young up-and-coming stars an even more refreshing breath of fresh air as they rise up the tennis ladder is the exuberant manner in which they approach life, both on and off court, and their willingness to share the experiences they are living out with their fans in real time via social media.

Another of these young guns who is shooting rapidly to the top of women’s tennis is Iga Swiatek. A second successive strong performance on the clay courts of Roland Garros at the French Open has people talking about how bright the future is going to be for Polish phenom Swiatek.

Still a high-school student, away from the court you’re just as likely to find her binge-watching Netflix, or finishing her homework as you are to locate her honing her backhand stroke on the court.

“I love maths and maths,” Swiatek, 19, told WTA.com. “I only have five subjects right now because we are studying for the big test before graduation.

“So Maths, English, Polish language, essays, but I don't like Spanish. Sorry. It's not my thing.”

PHOTO CREDIT | Iga Swiatek by Carine06 is licensed under CC BY-SA 2.0

Fan Favorite

Her connection with the tennis faithful is apparent. Last year, Swiatuk finished second to Wimbledon champion Simona Halep in balloting for the WTA Fan Favorite Award.

"I always felt like most of this sport is about the fans, and we are playing to entertain," Swiatek said. "That was always really important to me, and I want to have a great relationship with fans. I’m always open to everything. I like giving autographs and taking photos.

"It’s not a problem for me - well, maybe because I’m not famous yet.”

Swiatek claims that, even in her homeland, she can go out with friends and do some shopping without being noticed.

“When I’m wearing a hat or I have my tennis bag, people recognize me, but without [those accessories], there’s no chance,” Swiatek said.

Retro Music Lover

Swiatek cites music as her next passion beyond tennis

“In my free time I read books and listen to music,” she explained. “I have a big obsession with music.”

Surprisingly, you won’t find any hip hop or rap topping her list of downloads.

“I have a type of music for every mood, but I love rock,” Swiatek said. “I love Pink Floyd. If I have a mood for pop, I like ABBA. I also like Coldplay, Florence and the Machine, Santana. And if I want something more aggressive, AC/DC gets me in the mood. I've been listening to "Thunderstruck" before the matches.”

When she opts to give her ears a rest, her eyes often fixate on Netflix.

“I'm watching The Office, the U.S. version,” Swiatek said. She also enjoyed the Netflix fantasy series The Witcher.

"It's based on Polish novels," she explained. "It’s been a big thing in Poland for a really long time."

Stay In School

Swiatek also offers a message of advice to young tennis prodigys looking to follow her path. Stay focused on your schooling.

"When I was younger, my parents always said that school is first, and then tennis," Swiatek said. "They raised me and my sister like that, and we always wanted to study."

She’s proving to be a quick study - in the classroom and on the tennis court.

THE LATEST TRENDS IN SPORTS BETTING 2020

If you enjoy sports betting then it is good to know the latest trends in this scene. This will allow you to be on top of your betting choices and strategies. While some changes in the industry could be short-termed, others change the entire industry for good. Most trends for 2020 are closely related to the development of technology and making sports betting even more accessible.

This is often achieved by covering more sporting events, offering various deposit options for betting sites, and implementing new ways of betting online. To make things easier for you, we have listed all of the current trends that will allow you to stay abreast of the latest changes in sports betting.

Bettors Show More Interest in Betting on eSports

There is a significant jump in the popularity of eSports among bettors as this is quite the competitive field and it offers various options to bet on. With games like Counter-Strike: Global Offensive, League of Legend, Overwatch, and others gaining a lot of attention from players from all over the world, eSports events have become popular betting options you can find online.

Many virtual sportsbooks are offering odds on eSports events, allowing punters to bet on the outcome of a tournament, teams that will win certain maps, teams that score the first death on a map, and a variety of other exciting betting options.

There are plenty of advantages to betting on eSports and you can find more bookies offering odds on some of the biggest eSports tournaments in the world. It is a great option to place your bets on such events as they also allow successful betting for punters who have done proper research on the participating teams. What is more, unlike other sporting events that can be postponed or canceled unexpectedly, eSports are played virtually and do not depend on most conditions that apply to real-life games.

Betting on Players Rather Than a Team

As football/soccer has proven to be globally popular, many punters started showing interested in specific players rather than the entire team. This is why one of the latest trends in sports betting is to make bets on particular players, rather than placing your money on the entire team winning the event.

Some football players like Lionel Messi, Cristiano Ronaldo, Mohamad Salah, and others are among the top choices for most bettors. This, however, does not mean that they are willing to place their money on the entire team. This is why bets like Top Scorer can be seen as popular options among bettors in the Ireland betting landscape and across the world.

Implementing Player Tracking

This trend in sports betting is closely related to the previous one. While it is popular to place your money on a single player rather than the entire team, this does not mean that punters are basing their decisions simply on their bias towards certain players.

Another trend of 2020 allows punters to make their decisions based on statistics and thorough checks of the condition of players. Thanks to the player tracking technology, you can always receive the latest updates on top players and their health condition during a game. Thanks to 3D tracking, you can also follow the ball and certain players in every direction.

This technology allows bettors to keep a track of the players they decide to bet on. Until recently, punters had to look for different websites that provide information on the condition of players. Needless to say, this type of data is not always accurate and can lead to misjudgments. Player tracking, on the other hand, is a helpful tool that provides accurate information that is transmitted in real time and can help you determine the condition of every player during the game.

VR Implemented in Sports Betting

Another trend in 2020 is betting on virtual sports that have also become extremely popular among online bettors. Many sportsbooks offer odds on fantasy sports like football, golf, hockey, baseball, and others. This allows punters to bet on their favorite sports even when the competitive season has ended.

Bookmakers can organize various fantasy sports tournaments and offer punters the chance to enjoy a different betting experience. Instead of the traditional betting on the outcome of a game, bettors will have to create their fantasy teams and participate in these tournaments. If your team performs the best and you beat other participants, you will end up a winner and enjoy successful fantasy sports betting. The best thing about this trend is that it is a fun way to bet on your favorite sports and you do not have to be an expert to create your own fantasy team and participate in tournaments.

WHEN AND HOW ATHLETES SHOULD CONSIDER CBD OIL

CBD already has a good reputation in the health and medicine arena due to its effective painkilling, sleeping aid, and general anti-inflammatory properties. However, CBD’s usage transcends beyond just medicinal and recreational purposes as its beneficial properties make it perfect for athletes!

The Role of CBD for Pain Management in Athletes

Athletes put a lot of stress on their bodies, during both training and the game. While training stress stimulates increased strength and performance, physical trauma and prolonged wear and tear can cause permanent injuries.

Normally, athletes use prescription drugs, including opiates, for pain management. Although they do work, the long-term use of such medication has some health hazards, with the most dangerous one being addiction.

Due to these hazards, many athletes have started using all-natural CBD oil for effective pain relief and management. If you’re also an athlete planning to switch to CBD oil, read on to find out when and how you should consider CBD oil.

PHOTO CREDIT | Pexels/Tree of Life Seeds 

When to Consider Using CBD Oil

Athletes can use CBD oil for various reasons. Here are some instances when you should consider CBD oil:

Pain Relief

Doctors usually prescribe opiates like fentanyl to professional-level athletes for quick pain relief, even though they’re highly addictive. Even over-the-counter medicines such as ibuprofen can have adverse side effects in the long run.

In comparison, CBD oil is considered a natural and comparatively safer alternative for pain relief. CBD oil contains only natural ingredients that stimulate the endocannabinoid system. This results in significant relief from all types of pain.

Stress Management

Athletes are more susceptible to anxiety and stress in their daily lives, especially before a big game or competition. Besides this, they may also experience feelings of nervousness and trouble in sleeping - all of which can negatively impact their performance.

CBD oil is known to reduce stress and anxiety levels, helping you feel calm and relaxed. It can also help in getting a goodnight’s sleep by getting the user to sleep more quickly and heavily. This is a major benefit for those who have trouble falling asleep the night before the match.

Appetite Control

CBD oil is known to reduce the temptation for snacks and other unhealthy foods, which means that athletes also use CBD oil for weight management. You can replace your unhealthy snacks with CBD oil products such as gummies as they’re a healthier alternative. 

Many individuals have also claimed to have a reduced appetite while using CBD oil as a supplement. This is quite useful for athletes, as they need to maintain a strict diet for maximum performance.

How to Use CBD Oil

You can ingest CBD oil either itself or through any CBD oil product. There are now several CBD oil products available in the market, with more and more coming almost every week. These typically include:

• Vape cartridges

• Edibles such as gummies

• Capsules

Besides these, there are also topical creams and lotions containing CBD oil that you can apply directly to the injured or pain-affected area for quick relief. 

If you’re a fan of sports drinks or hot drinks like tea and coffee, then you can also mix a few drops of CBD oil in your preferred drink for maximum effectiveness. Or just place the tincture/drops below your tongue.

Generally, the effects of CBD last for anywhere between 2-8 hours. Joy Organics suggest that how long CBD oil lasts is directly related to how it is consumed. While some CBD oil products like vape cartridges have effects that last for 2-3 hours only, others like tinctures and capsules can have effects lasting for 6-8 hours. 

Therefore, your choice of CBD oil product will depend on how long they want the effects to last for.

The Bottom Line

CBD is good for your health, but only when it’s taken the right way. It’s imperative that you give your body proper time to adjust to something new (CBD in this case). Start by taking a small dose and then work your way up over the next couple of weeks until you get the feeling that you desire.

WHAT TO PACK FOR A WINTER VACATION

If you're planning a trip that allows you to experience a snowy winter wonderland, you're not alone, with 23 percent of Americans actually preferring winter vacations according to one recent survey. 

Winter trips can make for some fabulous memories, but they also tend to be more challenging when it comes to packing as compared to packing for a summer vacation. If you've purchased one of the homes among the Milwaukee houses for sale, you probably have plenty of cold weather wear, but coats, boots, and sweaters aren't easy to fit in even the largest suitcase.

The key to packing right is to put some more thought into what to bring and how to pack it.

Warm and Waterproof/Water-Resistant Footwear

Keeping your feet warm and dry is one of the most important aspects of comfort during a winter trip as they'll be on the frontline of the weather that you're going to encounter. Of course, bulky boots also take up a ton of room. If you're flying to your destination, you can overcome this by wearing your boots instead of packing them, opting for a neutral-colored pair that will go well with most of your outfits. You'll be ready to battle the cold from the moment you step off the plane.

Wool Socks

Since keeping your feet warm is so important, you'll want the right socks. Merino wool is one of the best options as it's more sweat-wicking and more odor resistant too.

Winter Coat

Of course, a winter coat is a must, but you don't need to pack that bulky item either - carry it or wear it on the plane. That will also help you avoid exposure to the elements without protection should you have to disembark outside. 

Layers

When choosing your clothing, consider items that can be layered. For example, a light fleece jacket that can go underneath your coat and a long-sleeve t-shirt that can go under that. You'll probably need some items for heated indoor areas too, so don't forget to bring a few short-sleeve shirts as well. On the other end of the spectrum, if you're going to be spending an extended amount of time outdoors in the cold, pack a base layer like thermals - they don't take up much space and are essential for staying warm for long periods.

Gloves

Gloves weigh very little and take up just a few square inches in your suitcase while ensuring that your hands will stay warm and dry in the worst weather. Mittens aren't a good idea, as you'll want something that's not only waterproof but thin while allowing for the use of your hands.

A Quality Hat

Wearing a hat will keep the rest of your body heat where it should be, next to you. It will protect your ears and head from the cold winter elements and help to keep the rest of your body warm too. In fact, having a quality hat to wear can make the difference between enjoying a winter walk in the woods or having to turn around early because the chill is unbearable.