WHAT ARE ENERGY DRINKS AND WHO USED THEM

Energy drinks are a popular type of beverage that contain stimulant compounds. Typically marketed as caffeine alternatives towards younger crowds, energy drinks are the fastest growing segment in the beverage industry.

The energy drink industry is already valued at $53 billion, and continues to grow every day. In this article we’ll cover exactly what energy drinks are, and the demographics that primarily consume them. 

Ingredients of energy drinks

The exact ingredients in energy drinks vary by brand, but some ingredients are common. It’s worth reading C4Energy’s article that goes more in-depth on the exact different ingredients between popular energy drink brands. But overall, ingredients you can expect to encounter include:

Caffeine

The main ingredient of energy drinks is caffeine. Energy drinks contain a huge amount of concentrated caffeine. Normally, it ranges between 100 to 400 milligrams which can be equal to 4 cups of coffee in one sitting.

Moreover, some studies show that caffeinated drinks do stimulate the nervous system. A minimum amount of caffeine before working out or training increases the endurance level and gives you a spike in performance.

Sugar

Another ingredient in energy drinks is sugar. In fact, energy drinks contain sugar in a quite high concentration. High amounts of sugar in the body will make fluid absorption awfully slow. The more time it takes for the blood to reabsorb the fluids from the small intestine, the slower the rehydration gets.

BCAA

Another side-ingredient of energy drinks is BCAA. BCAAs are an essential type of proteins which are found in your food. So, basically if you are consuming a healthy diet on a regular basis, you don’t need to consume extra dosage in terms of energy drinks.

The main problem here is that energy drinks don’t disclose the amount of BCAAs they include. Also, an increased amount of BCAAs is not good for health, as they make it hard for other amino acids to get absorbed by the body.

Who consumes energy drinks?

Several surveys show that mostly men between the ages of 18 to 34 consume most of the energy drinks available in the market. Energy drinks are perhaps most excessively consumed by teenagers, and there have been pushes to regulate the amount of caffeine in single cans of energy drinks like Monster and Rockstar.

While energy drinks are sometimes marketed as sports performance boosters, there are almost no professional athletes that would actually recommend using them as such. Even though an athlete may be sponsored by a popular energy drink or be seen holding an energy drink can at events, it is usually for promotional purposes and the cans are actually filled with water.

While professional athletes typically prefer water, Gatorade, and regular exercise as a natural energy booster, energy drinks seem to appeal to teenagers of a more sedentary lifestyle, such as during extended video gaming sessions. At an average of 110 calories per can (depending on brand), there’s also daily caloric intake to consider.

Are energy drinks good for you?

Both caffeine and sugar, the main ingredients of the energy drinks, result in dehydration. The link between hydration and athletic performance is quite strong. 

Taken in moderation, energy drinks can provide a desirable short-term boost of energy. The key word though is “moderation”, and the resulting caffeine crash can make you reach for another energy drink to keep the effects going, which can become dangerously habit-forming and even addictive.

400mg of caffeine per day is considered safe for most adults, so use that as a guideline for your energy drink consumption, but also be aware of other ingredients and their toxicity levels.

THANKSGIVING CELEBRATIONS IN 2020

We all know that this year has been different than anything that we have ever seen. Being unable to navigate freely, wearing PPE, not seeing family and friends etc. As we continue to live our lives during COVID-19, it takes on new dimensions when it comes to the holiday season where we tend to increase our activities, visit those that we love and/or haven’t seen. But safety is at the root of all of our decisions. The National Turkey Federation has created Thanksgiving 101 which serves as a guide to prepare the holiday turkey especially during these times as well as a number of resources that you may find helpful for your Zoomsgivings, smaller dinners or being a first timer.

Americans will find Thanksgiving 101 especially helpful this year, when the turkey industry is encouraging everyone to follow CDC guidelines for a festive, safe gathering. It will continue to serve as a valuable resource in the future, when more traditional celebrations resume. From a meal-preparation standpoint, Thanksgiving 101 can help whether you are craving traditional flavors or looking to try something new.

Thanksgiving 101 is equipped with simple cooking and food safety tips for turkey first-timers and seasoned holiday pros – remember to have a meat thermometer handy. Going with the traditional whole bird? Thanksgiving 101 will guide you through the basics and provide how-tos for popular cooking methods, such as spatchcocking, grilling or frying (all options for cooking safely outdoors). It also includes a little guidance for those adapting their meal or planning a virtual "Zoomsgiving" this year. There's so much more, and it's just a click away.

Small Scale, Big Flavor
Cooking for a smaller crowd? Roasting turkey cuts, such as a bone-in breast or drumsticks, delivers on big Thanksgiving flavors. The secret is using a simple compound butter to keep the turkey moist and get that crispy skin.

Thanksgiving Turkey with a Twist
Looking for a twist on the traditional? Try a turkey breast roulade filled with apple, fennel and sausage for an elegant but easy entrée. Turkey thighs braised in Burgundy wine complement rich holiday flavors and come with a built-in wine pairing. Think outside the oven! Take the cooking outside with our Honey Glazed Smoked Turkey Breast. Or let the Instant Pot do the work with a simple turkey breast with a sweet and savory whole grain Dijon mustard crust.

Looking Forward to Leftovers
Leftovers are reason enough to cook a little extra turkey. While an epic turkey sandwich is a classic, you can truly transform those Thanksgiving leftovers into new dishes. Thanksgiving 101 includes recipes for BBQ Turkey Pizza, Thanksgiving Egg Rolls, Thai Turkey Pasta, Turkey Eggs Benedict and more. Leftovers are also great to share with neighbors or safely freeze for later.

However you're spending the holidays, remember to plan ahead and make sure the safety of friends and family is the top priority. America's turkey producers are always proud to be part of the Thanksgiving meal. We wish you a Happy Thanksgiving.

7 PRACTICAL TIPS TO MAKE TIME FOR WORKOUT IN COLLEGE

Do you often struggle to strike a balance between prioritizing your academics and physical fitness? Don’t you wish you could squeeze in just a few minutes of workout amidst lectures, assignments, and exams? Do you think the lack of physical exercise is affecting your mental peace and concentration? The good news is that you can make a few simple lifestyle changes to find time for workout despite your hectic schedule. 

It goes without saying that staying fit during college is extremely important. It influences your all-round development and even affects your academic performance. Also, finding some time to exercise during the day has a positive impact on your mood and mental peace. This is particularly important considering the copious amount of stress you often face as a college student.

So, how can you take time out from your busy lifestyle to exercise and stay fit? Here are a few nifty hacks:

1. Go To Bed Early

Pulling an all-nighter a day prior to an important exam or assignment submission is fine. But if you regularly stay awake till late at night, it can take a toll on your physical health and mental wellbeing. Also, you’ll find it difficult to wake up in the morning and stay focused on your studies and other activities.

That’s why it is important to judiciously set a proper bedtime and adhere to it. It’ll improve your sleep cycle, heal your body, and help you wake up in a good mood. Needless to say, when you wake up feeling refreshed and recharged, you’re more likely to get motivated to get some exercise.

2. Set Your Routine & Stick to It

No. Your daily routine doesn’t have to be set in stone. However, it always helps to outline a basic framework for your daily life. The idea is to make the most of your free time by allocating specific chores and tasks to different hours of the day. For instance, you could start your day with household chores such as laundry and cleaning before going to college.

Likewise, you could go for a walk every evening right after having dinner. Once you’ve outlined your routine, write it down on a piece of paper. Better still you can add it to your Google Calendar. Seeing the routine will further help you further optimize it and take some time out to exercise every day.

Nevertheless, setting a routine on paper is one thing. Actually adhering to it is a different ball game altogether. Try your best to follow the daily schedule and manage various activities. But don’t feel guilty if you ditch the routine for a day of fun and relaxation.

Also, make sure to keep your routine flexible and accommodate unprecedented changes including assignments, essay papers, etc. Don’t hesitate to seek external help to manage your tasks. During my college days, I tested homeworkmarket.com to consult online tutors for my assignments. The platform connects students with tutors to get help on homework questions at any time of the day.

3. Declutter Your Room

Didn’t find the time for exercise during the day? Cleaning your room in the evening can help you fulfill your daily target of physical activity. Just vacuuming or mopping your room every day will help you remain active and fit. On the upside, decluttering your room also has a positive effect on your mental health.

4. Find a Fitness Buddy

Whether you’re going for a walk or exercising at the gym, working out alone can be dull and boring. You’ll easily lose your motivation and focus and end up ditching the exercise routine in the long run. An easy way of overcoming this problem is to find a friend or coursemate who’s equally enthusiastic about physical fitness. Coordinate with them and fix a time to exercise, run, or just take a stroll down the park.

5. Take the Stairs

Despite your fast-paced lifestyle, a few minor lifestyle changes can help you stay physically fit. For instance, you could skip the elevator whenever possible and climb a few flights of stairs. This tip is particularly useful for days when you just don’t have the time to exercise or run. Apart from burning some calories, it also helps improve cardiovascular function.

6. Walk Everywhere

Another simple lifestyle change you can adapt is to walk as much as possible. If you stay on your college campus, ditch the bike and walk to your classes every day. Even if you stay a few blocks away from your college, take time out to walk to the campus once in a while. It’s a simple yet effective way of staying healthy without spending any extra time on exercise.

7. Be Easy on Yourself

Remember - you’re not practicing to run a marathon or win the Olympics. You’re just trying to embrace a healthier lifestyle here. So, never pressurize yourself into doing things against your will. It’s okay to skip your exercise routine for a couple of days if your college schedule is too hectic.

Are you using any other hacks to stay fit in college? Share your tips in the comments section below.

6 BEST FULL BODY RESISTANCE BAND EXERCISES FOR HOME WORKOUTS

If you are familiar with any type of strength training, then you know that resistance bands play a huge part in those programs. The fact that they come in various lengths, sizes and resistance levels makes them perfect for all kinds of workouts, as well as for people of different physical readiness. Total beginners can use them and so can experts who have dedicated their lives to physical fitness. Simply said, these are good for everyone.

Working out at home has also become rather popular recently and it appears that this piece of equipment fits in perfectly with that scenario as well. All you have to do is find some great resistance band exercises that you can do at the comfort of your own home and watch your body improve and transform thanks to this simple tool. Here’s a list of some of those exercises that will have an impact on your whole body.

Front Squats

No resistance band workout can be complete without this simply, yet extremely effective, exercise that targets the lower part of your body, including your butt, thighs, hamstrings, hip flexors and calves. You do it just like a regular squat, with one simple addition. Step on the band and bring the tops of each handle to your shoulders, make sure to secure it correctly if it is too long and then squat away.

Concentration Curl

The name might sound complicated, but the truth is that this is a rather simple exercise designed to pump your biceps. After all, you cannot do a full-body workout without focusing on the biceps. While in a forward lunge position and your right foot in front, place the middle of the band under that right foot. Rest your elbow on the inside of your knee and grab one end of this piece of equipment with it. Then curl it towards your shoulder while squeezing your biceps at the top and then curl it back down.

Kneeling Crunch

We cannot forge the core, can we? This particular exercise will target it perfectly. Attach your band to a door or a different high anchor and grab each side of it while kneeling down. Extend your elbows at shoulder level and start pulling the band and crunching down towards your hips, while not forgetting to engage and contract your abs. This will definitely burn, but it will be worth it.

Here are some more exercises you might like: https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/

Bent-Over Row

It’s time to engage the back as well. This is one of those exercises that might seem easy, but don’t be fooled by appearances. Step your feet shoulder-width apart and stand on the band, then bend slightly in your knees and hinge at the waist while keeping your hips back. Grab the handles on each side with your hands directed towards the outside of your knees. Bend the elbows and pull the band towards your hips and squeeze your shoulder blades together until the elbows are at 90 degrees and then lower the hands back down.

Push-Ups

There’s no way a full-body exercise would be complete without engaging the chest. You can do regular push-ups or you can enhance the move by draping your resistance band across your upper back. Wrap the ends around your palms and loop the ends through your thumb. Then push up and down just like when doing regular push-ups.

Lateral Rise

Shoulders are an unavoidable part of every full-body workout, so let us devote some attention to those. The lateral rise is, once again, one of those exercises that seem so easy to do but are, in fact, extremely difficult when done right. The best part is, they are also extremely effective, just like those you can find on this website.

Basically, you step on the band with one leg that is hip-width distance apart and slightly in front of the other leg. Then, you grab the handles with your arms with your palms facing down and start raising your arms straight to the sides, until they reach the level of your shoulders. From there, you release the arms down. Repeat the same action and watch it get more and more difficult with every raise. That means it’s effective.

NISHIKORI AIMING TO COME BACK STRONGER IN 2021

It was a tough call for Kei Nishikori to cut short his 2020 season but it looks like a decision that could have long-term benefits for the Japanese star. This year’s French Open was the stage where the 30-year-old suffered a right shoulder injury, during what was a five-set epic against the Italian Stefano Travaglia in the second round at Roland Garros. Quickly the extent of the injury was realized, and Nishikori was forced to skip the following three tournaments, despite his best efforts to compete.

There were hopes the Bradenton, Florida resident would be able to feature in the Paris Masters in November but again that opportunity came and went before plans were announced to take a break from the court. Having endured a right elbow injury last year, that required surgery at the time, Nishikori has been forced to endure his fair share of fitness setbacks. It has been a stop-start year for the former world number four but finally he made a decision to switch his focus to 2021.

Nishikoria admitted his shoulder was still a cause for concern and that he would skip the Paris Masters and Sofia Open before looking ahead to the Australian Open next year, for which he is 80/1 in the tennis betting to win the first Grand Slam event of 2021.

With Nishikori turning 31 at the end of December, the four-time Australian Open quarter-finalist knows the importance of looking after his body to get the most out of his remaining years on the court. So many of the top players this generation has produced have had their problems with injuries, including the likes of Rafael Nadal, Novak Djokovic, Roger Federer and Andy Murray. Making sure he recovers fully from this shoulder issue will be key for Nishikori if he is to challenge for that elusive first Grand Slam title of his career.

Looking at the winners of the major events this year, there is nothing to suggest Nishikori can’t end his wait for Grand Slam glory. Dominic Thiem and Alexander Zverer were the last two men standing at the US Open in the Big Apple this year, showing that perhaps the stranglehold the likes of Djokovic, Federer and Nadal have had on the men’s game is approaching a conclusion.

Nishikori came so close to realising that Grand Slam dream back in 2014 at the US Open on the hard court surface, but in the end suffered a 6-3 6-3 6-3 defeat at the hands of the Croatian Marin Cilic at Flushing Meadows. So he knows what it takes to reach these high-profile finals and all being well with the shoulder injury, Nishikori has the potential to get back there.

The man himself has spoken of what he has described as “obviously an important year coming up”. Perhaps 2021 can be the year that Nishikori puts his frustrating injury woes behind him and lands that maiden Grand Slam title.

WHAT IT'S LIKE TO BE A PERSONAL TRAINER DURING COVID-19

Being a personal trainer during COVID-19 has been difficult. Fitness facility staff have done their best to get ahead of the pandemic and adjusted to keep their clients safe during this time. Larger gyms have had to close their facilities, while others are able to maintain social distancing procedures because they're small or have large sections between machines.

Personal trainers, who are either independent contractors or work as a part of the gym staff, were significantly affected after the shutdown. Not only do personal trainers have to be present to check your form, but they also need to be closer to you if they have to spot you. However, it's still very possible for personal trainers to do their job without getting near or touching you.

Online Coaching

One of the ways this was possible was through online personal training. Many personal trainers were taking advantage of online personal training courses to stay employed during the shutdown. This has been quite fruitful for them, as more potential clients had limitless free time and a willingness to get moving.

The focus on most gyms is the community formed. Online workouts are good by yourself, and it was something a lot of people needed. Personal trainers were starting to act like a beacon of positivity - more so than ever before. They were able to check in on their clients through apps, text messages, and video conferences to hype them up.

Guidance Online and Offline

Protocol for all businesses meant that personal trainers had to be cautious if they decided to continue going to a brick and mortar gym. Personal trainers were encouraging others to stay away when they're sick. After all, it's unproductive to work out when you're sick because it won't improve your athletic performance and will more likely be to your detriment.

Although some personal trainers have given their clients a direct mode of contact between each other, it's also common for them to help their clients become more self-sufficient. Basically, they don't want you to need them. Instead, they will give you the guidance you'll need so you can improve your athletic performance or health on your own.

It was important for personal trainers at the beginning of the shut down to help with the tradition between in-person sessions to 100% online. After shutting down the gyms, many personal trainers or gym owners have even lent some equipment out to its members and given workout plans to their clients to help this transition be as smooth as possible.

How Larger Gyms Stay in Business

A lot of good has even come out of the pandemic. Many large fitness institutions, like Blink Fitness, have shared content on their app that was previously only available to premium members for a limited time. This free content was a lifesaver for many who didn't have a personal trainer and needed some guidance for plans and exercise.

Some personal trainers decided to keep doing one-on-one sessions in person - even if the gym was closed. Many have offered their clients in-home personal training as long as they had the equipment and space available. There are even personal trainers that don't use a specific gym based app and will speak to their clients via Zoom or Skype.

Flexibility still remains one of the most essential tools in a personal trainers toolbelt. Clients need to be honest if they're comfortable with the shift, while trainers had to be more patient with their clients' building needs. Without equipment, personal trainers have had to become more creative with bodyweight exercises while also offering nutrition advice that is more affordable.

BEST WAYS TO UNLOCK YOUR IPHONE FOR INTERNATIONAL TRAVEL

BY PAUL FARKAS, TECH DIRECTOR

Why are iPhones locked? Before you blame it on Apple, you should know that it’s not the manufacturer’s fault. If you got the newest iPhone model as part of an ongoing network plan, the carrier locked it. It’s their way to protect their services: they give you a lower price on the device, but they want you to keep using their network for a specific period of time (usually two years). 

Most users don’t have a problem with that. But what if you travel abroad and you want to use a local SIM card? That would save you a lot of money. Is it possible to unlock your iPhone for international travel without causing any damage to the device? 

We’ll give you the tips you need!

How to Unlock an iPhone for International Travel

1. Check If You Meet the Requirements for the Carrier to Unlock Your Device

The first step is to check if the carrier allows you to unlock the device. It’s the most painless solution, which doesn’t involve installing apps and trying to complete the process by yourself. You can check your carrier’s official websites for the instructions on unlocking. 

The usual conditions require the contract commitment to be completed. Also, your device mustn’t have been reported as stolen or lost. 

If you’re still under the commitment of your contract and the carrier doesn’t allow you to unlock the device, you can ask for their international plans. If you can get an affordable offer, unlocking may not be necessary. 

2. Consider the Unrecommended Alternative

This solution is not recommended. You can get your iPhone unlocked in independent phone stores. However, you will lose the warranty. That’s not something you want after paying so much money for the device.

If you plan to live abroad and you see this as your only solution, you can do it.

3. Consider the Recommended Alternatives

What if your carrier doesn’t unlock your iPhone and you don’t want to risk unlocking it yourself? There are a few things you can do:

• Use a tablet with a SIM card slot. If it’s not locked, you can get a local card and use Wi-Fi through it. 

• Buy or rent a portable hotspot. It’s an affordable device, which will also accept a SIM card. You can connect your iPhone to its Wi-Fi network, and stay online at all times. 

• Borrow or buy a cheap phone for your trip. If you’re traveling for a short time, borrowing someone’s old phone might be a good idea. You surely have many friends and relatives, who have devices that they don’t use. If they are willing to do you a favor, it’s a painless solution to your problem. But if you’re traveling for a period longer than a month, you should consider investing in a cheap second-hand phone. It will serve you for the duration of your trip, and you’ll go back to your expensive iPhone as soon as you get back home. 

• Rely on local Wi-Fi networks. If you’re traveling to a well-connected area, you might not need a SIM card at all. You can use the Wi-Fi network in your accommodation spot. When you’re in an emergency and free Wi-Fi is not available, you can use your iPhone and rely on your provider’s services. If it’s a single call, you won’t be charged with a devastating bill at the end of the month. When you don’t have access to the Internet all the time, you’ll have to get better at planning. Save all maps you need before you head out exploring, and save notes for social media posts that you plan to share. 

Did You Find a Solution?

Locked iPhones are not convenient at all. You can use them only with the provider whose contract you signed. That’s not a problem that disturbs your daily life, but it’s a serious issue when you want to travel. There are a few solutions, and the ideal one is getting your provider to unlock the device.

BENEFITS OF DAIRY FREE CUSTARD CREAMS FOR ATHLETES WITH ALLERGIES

Creamy desserts have always been the sweetest things, no matter what kind of dish they’re served in. But what’s it like to enjoy dairy-free custard creams? Is it as good as a creamy dessert? 

If you’re an athlete with allergies and aren’t sure whether the dairy-free custard cream has any advantage, this article will prove you wrong. Therefore, let’s go straight ahead and see some of the reasons you should opt for dairy-free custard cream as an athlete with allergies.

1. They’re Just As Tasty 

Dairy-free custard creams are just as rich and creamy as the full cream version, which may be sometimes better. This is because the recipes used to make them use less sugar and other artificial flavors. It’s almost like having creamy, homemade ice cream, except that it’s all organic and vegan. You’ll also discover a better texture and flavor, which is why more athletes are looking to dairy-free from custard creams. 

Now that you have the benefits of not eating dairy products, you need to know how to make them yourself. This isn’t challenging and most athletes interested in making their own won’t have any trouble figuring out how to do it. All that’s needed are some essential ingredients and equipment, with most people choosing to buy a high-quality recipe. The real challenge comes in finding a good quality sugar substitute that’ll give the right consistency and taste. Once you’ve found the best sugar replacement, you can then use the same recipe to make a low-fat, sugar-free, low calorie, and vegan, creamy, delicious desserts!  

2. Improves Your Sex Life 

One thing that’s new and couldn’t have expected is that dairy-free products can also be beneficial to you in the bedroom. The improved sex drive is attained since the dairy-free custard creams help increase blood flow to your genitals, giving you a more sensual and exciting feeling.

Therefore, if you’re trying to improve your sex life, you should consider using dairy-free creams. In your search for the cream, get one that’s natural and hypoallergenic because it won’t cause any problems with your skin or your body. You can get cream in a variety of different flavors, most of which are reasonably priced. 

3. Improvement In Your Overall Health 

Another benefit of dairy-free custard cream is that it’s a healthier option than dairy products. This is because dairy products are known to increase your blood pressure and have been associated with various diseases. If you’re an athlete, these are the last thing you’d want as they would significantly affect your fitness level.  When you use dairy-free creams, you need not worry about such side effects. With an improvement in your overall health, you become a lot fitter, enhancing your workout performance. 

Consuming dairy-free custard creams still offers you the benefits that are realized by other athletes who consume dairy products. This is achieved since this type of food has been processed so much, allowing it to retain many of the nutritional benefits of its dairy counterpart, yet with none of the added saturated fats and cholesterol. As a result, many athletes who enjoy eating dairy products but are allergic still get to enjoy more of these great benefits.

4. Low Sugar Content 

As an athlete, you need to constantly check your weight as considerable weight gain might affect your performance. This isn’t something you need to worry about if you opted to go with the dairy-free custard since it has low sugar content. Therefore, when shopping for this cream, make sure to read the labels to confirm the sugar levels before proceeding with the purchase. 

If you have a sweet tooth, the benefits of dairy-free custard cream are almost endless. This cream is versatile that you can even make it yourself and save a bundle. For instance, you can make dairy-free ice creams.

What’s great about dairy-free ice creams is that they taste pretty much like regular ice cream. Therefore, if you’re an athlete and don’t want to be tempted with dairy products or are allergic, dairy-free creams are a perfect substitute. 

One of the advantages of consuming this type of cream is you can eat just about anything without worrying that you’ll end up ingesting dairy products. This is vital if you’re on a diet and are looking to either keep your weight down or trying to lose weight.

Takeaway

Have you been looking for the benefits of dairy-free custard cream? If so, this article has helped show the benefits of incorporating dairy-free custard creams, especially if you’re an athlete with allergies into your diet. It’s now clear why it’s such a great idea to choose dairy-free products over traditional ones since they’re not only much healthier but also so much tastier! Therefore, you won’t have to worry about any adverse effects of the standard custard creams, such as weight gain, which might affect your performance.  

THREE THINGS YOU MUST GET RIGHT AS A NEW GAMBLER

Diving into the betting industry is not easy, there are many choices to make and things to understand as a new gambler. These are also important, get these right and your path to success is smaller, while your enjoyment should be higher.

But with so much information, plenty to choose from and the obvious point that you are a beginner with no experience, this is not an easy time.

Luckily there are many guides that will help you out, including this one. Here are three things you must get right as a new gambler if you want success. This isn’t all you need to do, but get these right and you will be on your path to profit.

Want to be successful at gambling and start in the right way? Here’s how.

Choosing Your Bookmaker

You can't bet without a bookmaker, so this is the first decision you make, and also the most important.

Find one that offers strong betting markets for what you want to bet on, and also one that will give you a welcome bonus for joining. You can get free bets as part of all types of promotions and these offer the perfect start for new punters.

Good betting markets, a nice promotion and competitive odds should be the basis of why you choose a bookmaker. Try not to limit yourself too much though, as you may change how you bet in the future.

If you do this, by choosing a bookmaker that offers a wide range of betting markets, you are less likely to need to find another in the future.

A bad bookmaker is one that doesn’t offer diversity when it comes to betting markets, and doesn’t give a good welcome offer to new players.

What to Bet On

This is important to consider right at the beginning for one particular reason, so that you don’t go wild and find yourself betting on everything.

Rather than that, focus on the sports you trust your knowledge in. Even if you follow the latest sports news across many different areas, that isn’t enough to be a successful gambler.

For example if you like tennis, but only watch the major events then tennis betting is unlikely to be for you.

Also, don’t mix up your leagues. If you love the Premier League, go with it, don’t try and then bet on La Liga because you know some of the teams and see all football betting as the same.

There will be excitement as a new player, but try and remain patient, betting only on the sports where you would consider yourself an expert with in-depth knowledge.

How to Approach Your First Bets

Finally, we are now at the betting stage. How you bet is very important, especially in the early stages. This time should all be about finding winners, building confidence and seeing that you can be successful.

Don’t try any complicated bets, don’t be too concerned by the returns from your bets and just focus on landing some winners. The more complex markets, or the bigger returns can all come in the future, this is not the time for those.

If you bet on unrealistic outcomes, or put together multiple teams then you will likely lose. If you lose, you will get disheartened, stop believing you can do it and eventually stop gambling all together.

Small steps are needed, find your feet, get some confidence behind you and that will then give you the platform to really attack and land some bigger winners in the future.

BELFAST RUNNING SHOP EXPLAINS WHY RUNNING BEATS THE COVID BLUES

If you have heard this story about the British man who decided to beat the Covid19 blues by running a marathon right there in his own backyard, then you are probably both amazed and curious about whether running can actually help you do that. It’s no secret that we are all feeling a little bit overwhelmed in the lockdown. People aren’t exactly used to sitting around in their homes without any kind of a purpose whatsoever.

Since people aren’t used to wasting their time like that and since boredom often leads to blues, it means that we have to find a way to beat the boredom and the blues. And, it appears that running can have something to do with it, even if it means running in your own backyard. In case you aren’t really sure if this particular activity can do the trick, I have something to share with you. According to a running shop in Belfast, this physical activity can actually beat the Covid19 blues, and here’s how.

It Fights Boredom

One of the worst things about lockdown is certainly boredom. You sit around all day doing nothing and that has a significantly negative effect on your whole mood. Even if you are working from home and you have a family, you will still have some free time left on your hands and that’s when boredom decides to creep in, since you can’t meet your friends, you can’t go to the movies and you can’t do anything involving other people.

Well, here’s what you can do. Go for a nice run and watch the boredom disappear. Don’t let it get the better of you, because, if there’s one thing you don’t want, then you don’t want to get used to feeling bored and turn it into a lifestyle. Going for a nice run can do the trick and raise your endorphin levels high enough to make you feel happy instead of bored.

Here’s more about how you can beat the Covid19 blues: https://news.ucr.edu/articles/2020/04/17/how-can-you-beat-covid-19-blues-find-your-flow

It Gives You A Goal To Aim For

The sense of not having a specific purpose and a goal to aim for might offer you relief for the first couple of days in lockdown. As the time passes, though, you will really start hating this feeling and you will want to do something about it. You will find yourself needing a specific purpose and a specific goal and running can provide you with that.

If you are competitive in nature, you can set and break your own new records every single day, since you can’t compete with a buddy right now. This way, you will feel like there is something important you have to accomplish and that will certainly beat the Covid19 blues that has been sneaking up on you so often during the lockdown. Having a particular goal will certainly put you in a better mood.

It Makes You Fit & Healthy

Since you find yourself sitting and resting a lot during the lockdown, at one point you might start wondering what it does to your whole body. Not being active is bound to take a toll on you and that is, in turn, sure to make you feel gloomy. Luckily, there’s an easy solution that can help you get rid of the gloomy feelings and take care of your health and your fitness level.

In case you couldn’t have guessed it, I’m talking about running. As you can see at this Belfast running shop, there’s also a lot of nice equipment that might motivate you to make that important decision and start engaging in physical activity on a daily basis during Covid19, so if you can’t bring yourself to start doing it, I suggest you find a way to get motivated. I’m sure that you’ll love the idea of getting fit and healthy while in lockdown.

It’s Fun

Since we are talking about fighting blues here, we cannot fail to mention that running can be extremely fun. By making it a habit and pushing your own limits every single day, you’ll find yourself immersed and possibly even obsessed with the newly found hobby. After all, it’s fun and it’s healthy and that’s about everything you need.

Read the latest issue of Athleisure Mag.

THE ATHLETIC MAN'S GUIDE TO STYLE

Any guy who works out regularly probably has a large collection of workout apparel. Some men stick to simple t-shirts and old sweatpants, while there are those who have a closet filled with expensive brand name workout gear. If you are spending several hours a week exercising, then your workout attire should be an extension of your personal style. You might have a simple and clean style, or favor wearing clothing in the same color range. Whatever style you choose, it should make exercising convenient. Here is the athletic man's ultimate guide to style, inside and outside of the gym.

What is Your Style?

Going to the gym doesn't require you to put on anything fancy. In fact, working out usually indicates that you will be wearing something comfortable, perhaps loose fitting, and made out of materials that will help you to maintain your temperature. However, you shouldn’t just be throwing on anything when you go to work out. A holey, old t-shirt says that you genuinely have no sense of style at all, and it doesn't reflect the fact that you are actually concerned about your health and fitness. You could be practical and still have a defined style, so make sure that you make somewhat of an effort when you get ready to sweat.

Preserving Your Individuality

If you just put anything on, then you are going to look like pretty much everyone dragging themselves into the gym. No, it isn't a fashion show, and you most certainly do not need to dress that way. However, you should wear athletic attire that will preserve your individuality. A silver dog tag necklace works well with any outfit, whether you are wearing athletic gear or dressed casually to go on a date. Look at the collection on Stephen David Leonard to find tasteful, masculine jewelry that you can wear in the gym, at the beach, and everywhere in between. This site offers a variety of customized jewelry for men that can work every day. Their rings, necklaces, and bracelets are eye-catching, yet subtle enough that you can wear it anywhere.

Fashion and Sweat Equity

When you wear athletic clothing, the point is to get in a really good workout. By the time you are done, you should be tired, sore, and at least just a little bit sweaty. Depending on what you wore and which workouts you performed, you could be dripping in sweat or just have a few areas that are drenched. Choose clothing that will hold up to your frequent sweaty workouts, yet still look good. Realize that clothing will change color, at least temporarily, as you perspire. So, think about whether you prefer to wear loose fitting t-shirts or more form fitting attire as you push your body on your next run.

Smartwatches and Similar Fitness Accessories

In addition to having a basic wardrobe of athletic gear that will enable you to exercise in all climates and accessories, you should also think about what accessories you want and need. Hats and visors can keep you cool in the sun, while fanny packs and arm cuffs can help keep your wallet and phone safe as you work out. Lots of people interested in fitness are wearing smartwatches to keep track of their vitals. In addition to looking sleek, they are functional and work in conjunction with other electronics. Wear a smartwatch on one wrist and a men’s cuff bracelet on the other to balance things out. Decide on what types of fitness accessories will look great and perform the best.

Keeping Things Simple

What you need to focus on is keeping things simple and light. You don't need to wear anything bulky that will weigh you down, of course unless you are working on strength training. In general, your workout shoes should be stylish but also aerodynamic enough to allow for quick movements. Consider all athletic attire based on simplicity so that your look comes off as being effortless. Special consideration to color, material, and the cut of the clothes you wear matters the most. For instance, you could find v-neck t-shirts to be much more flattering than regular t-shirts with circular necklines.

Work from Where You Are

You may already be a gym bunny looking for direction concerning fashion and style, or you could be preparing to work out outside of your home for the first time in years. Don't get caught up too much in how you look, and just start from where you are. Develop a basic wardrobe of workout attire, get comfortable in your own skin, and then worry about improving your accessory and clothing selection.

Working Out Indoors Vs. Outdoors

Before you get dressed for your next workout session, consider what the weather is going to be like. In addition, think about whether you will be in a gym that is climate controlled versus exercising out in the great outdoors. Even if you have checked the weather, you cannot always anticipate how your body is going to react. Exposure to the sun for long periods may cause you to sweat excessively, so you can wear a hat or carry a visor to help protect you. Working out indoors can also bring about similar challenges, particularly if you don't dress in a way that is comfortable for you.

Changing Things Up

Never be afraid to do the unexpected when it comes to workout attire. You could decide to throw out everything you own, and update your style as a reward for getting fitter, losing weight, or just becoming more mature. Men can sometimes feel like they have to dress a certain way in order to be respected or deemed attractive. They can also be especially sensitive in situations where they are wearing outfits that expose more skin than they are used to. Make changes to your wardrobe, change things up, and overcome these kinds of concerns. Not only will you surprise those closest to you, but you will surprise yourself with a boost in confidence.

Feeling Confident in What You Wear

Athletic apparel is first and foremost supposed to make you feel comfortable, even while you are pushing your body to the limit. Whether you're wearing thermal gear while running outdoors in the middle of the winter, or put on a thin tank top designed to wick away sweat at the apex of a hot summer day, your athletic wear should make you feel confident. No one is immune from body issues, which is why it can be a little unnerving to put on a pair of biking shorts for the first time. Beyond the structural design of athletic wear and accessories, the styles that you choose need to be complementary.

Getting ready to go and work out should be simple and easy. Once you have developed a great wardrobe, the perfect athletic apparel will be tucked away in your dresser or hanging up in your closet. You should have a collection of clothes that you can mix, match, and pair up to put on and take on your next intense workout session. Don't forget the accessories such as your smartwatch and baseball cap, so you can keep track of your fitness while also looking stylish. Once you get the wardrobe part down, actually working out will be the hard part.

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

Read the latest issue of Athleisure Mag.

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.