HOW TO BUY AN AUTHENTIC STEVEN GERRARD SHIRT

One of the biggest hurdles in buying authentic football shirts is tracking down a seller that can actually give you the product, especially if you are wanting something authentic rather than a reproduction run or a hand-made replica. While all football merchandise is technically a "replica," some are far more authentic than others, and narrowing your focus down to a Gerrard shirt can mean that you have to search even harder to get what you are wanting.

Choose your Shirt

Before you can start looking, you should ideally know what kind of Gerrard England shirt you are looking for. After all, there are a lot to choose from, and there are only so many authentic examples of each: do you want the Liverpool 2009-2010 away shirt? There might only be 100 left in your country up for sale. The England 2006-2008 away shirt? Perhaps there is closer to 200. Your decision impacts what you will be looking for.

The differences between the shirts can also matter because some stand out more than others. A lot of Stephen Gerrard shirt options (based on the shirts worn by the man himself) are similar in terms of their basic design: mostly white with red or blue highlights, then other details depending on the year and where the shirt was used. It is easier to mix up these shirts compared to, say, the red 2006-2008 away shirts.

Consider Quality

Do you want your shirt to be in perfect condition, or just very good? There are only so many Gerrard shirt owners willing to sell theirs, and many people will have kept their own in a state where it can never get dirty or muddy. Others will have worn it often enough to leave permanent damage or dirt on the material, and some might have even stitched up rips and tears that they have caused while wearing it.

The quality of a shirt changes how much you will have to pay on average, but it also impacts how the shirt looks and feels. If you are focused on getting pristine versions of your favorite Gerrard shirt designs and won't settle for anything below 'very good quality,' then your list of options just shrunk – and your average price went up.

On the other hand, there is not always a reason to justify buying a damaged shirt unless you plan to fix it up yourself. If you are not wanting to take care of the damage yourself, then paying more for an excellent-quality option can be a much more convenient option. It all depends on what you are looking for and how important quality is to you.

Price

Price is king when it comes to any replica memorabilia, no matter what it is. Unless you have plenty of money to spare, you will probably be trying to keep the price down, and most people will gravitate towards the cheapest option that they trust. Keep in mind that certain shirts are worth more specifically because of when they were made, how they look, how many there are, or even how many are left in good condition.

Not all excessively low or high prices are scams, though. Some people don’t understand the value of what they are selling, either undercutting it (usually people who aren’t sports fans and see the kit as a generic piece of clothing) or over-estimating it (people with a lot of team pride, or who idolize certain players).

Finding a Marketplace

There are a lot of ways to buy older shirts online, but if you want a good (and more importantly, real) Gerrard shirt, you need a site that can offer it safely. Some online marketplaces are full of scammers and fakes that will reproduce valuable items and sell them as the real thing, whereas others are more controlled to prevent that kind of problem from happening.

There are a lot of sites out there that you could use, but when you want a Gerrard shirt or something else that is equally specific, you need to look at related sites first. Certain online marketplaces have been specifically founded to let sports fans sell their memorabilia in a safe and reliable way, minimizing the chance of fakes being put up and bought for high prices. Others are more general but still try to control items so that fakes and scams are much less likely.

4 WAYS TO HELP BOOST YOUR HEALTH

Your health is important because it can affect your life in so many different ways. Being healthy can become your ticket to improve your mental wellness, control your weight, and reduce your risk of developing chronic diseases, such as cancer, diabetes, and heart diseases. 

Boosting your health is an achievable task that will only require your time and effort. Contrary to popular belief, this journey doesn’t always require you to shell out a hefty sum of money because you can actually boost your health without breaking the bank. 

To drive the point home, here are four ways to help boost your health: 

1. Take Supplements 

While some people have the time to prepare well-balanced meals every day, others have their hands full with many other things that cooking meals have become a tiresome chore. If you qualify for the latter, consider taking supplements to ensure that your body receives essential vitamins and minerals every day.  

Taking supplements is one way of boosting your health as this product can add nutrients to your diet. Supplements can also improve your physical performance when working out, change body composition, build muscles, and delay fatigue.  

You can find many types of supplements today, so make sure to click here and compare options from different online and offline stores.  

2. Eat More Fruits And Vegetables 

The maxim that states, “you are what you eat” still remains true to this very day. The food that you regularly consume can significantly affect your health and wellness—and consuming excessive amounts of processed foods will only have adverse effects on your health. 

Another way to boost your health is to avoid eating processed foods and swap them with more fruits and vegetables. Fruits and vegetables are great sources of folate, vitamin c, and potassium. Eating at least three servings of fruits and vegetables every day can also prevent constipation and keep your gut healthy. 

3. Work Out At Least Thrice A Week 

Eating healthy and staying physically active are two of the oldest tricks in the book when it comes to improving your health. Changing your diet into something healthier can boost your bodily functions, and pairing it with regular physical exercise allows you to experience more health benefits.  

Exercising at least three times a week can help control your weight, combat health diseases, and illnesses, and promote better sleep. Working out is also a great way to improve your mental health as you can socialize with other people, and ease anxiety and depression. 

4. Drink More Water 

Your body is made up of 70% water and requires water to function properly. Dehydration can actually lead to life-threatening complications, namely heat cramps, low blood volume, kidney failure, and coma.  

You can avoid these symptoms by drinking at least three liters of water every day. Water is vital in boosting your health because it carries oxygen and nutrients to your cells, help aid digestion, and flush out harmful bacteria from your body. Water can also protect your vital organs and tissues and prevent constipation.  

Work With Your Doc 

You can reap better results from your efforts to boost your health when you ask for help from a healthcare professional. Your doctor can give you tips on how you can change your diet and get more regular exercise without putting your health and safety on the line.  

5 TIPS TO STAY CALM IN THE MIDST OF CHAOS IN 2021

We’re 26 days into the new year and without question, it has definitely been one that’s a wild road with a lot more hope for us to navigate across all fronts. We checked in with Julie Potiker, author of Life Falls Apart, but You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos to leave us with some pearls as that will allow us to be ready to embrace a better 2021!

1. Allow Yourself to H.E.A.L.: In 2021, turn your focus toward experiencing the fullness of every beautiful, joyful, silly, fun, or wonderful experience you have. Use the H.E.A.L. method, originally created by neuroscientist Rick Hanson: Have a good experience. Enrich it to install it. Absorb it as if you are filling your body up with the good feeling of the experience. Link positive and negative material.

For the “link” step, you can do this in the moment by recalling something painful or upsetting and allowing the pleasant feelings of the present moment to replace those old feelings. You can also use this step any time you feel frustrated, upset, or angry. Call upon a positive experience you’ve installed in your brain and use it as a mindful focal point rather than ruminating on the other unwanted feelings. 

2. Label Negative Emotions: Practice R.A.I.N. When you experience anger, frustration, sadness, or any other negative emotion, recognize it by saying, “Oh, that’s anger” (or whatever the emotion is) “coming up right now.” The mere mention of the emotion calms down the brain. Then allow it to be there for a few moments while you gently investigate why it’s there. Finally, nourish yourself by looking inward and asking what you need to hear or do right now to help yourself feel better.

3. Do What Gives You Joy: Life is full of emotional chaos, but bringing it back to focused activities that give joy to your soul can mean the difference between making or breaking it day to day, year to year. Take a few minutes to write down a list of everything you can think of that brings you joy — little things and big things alike — then commit to doing one thing from that list every day.

4. Get Grounded: When you feel anxiety ramping up, focus your attention downward and feel your feet on the floor. Breathe deeply, keeping your focus on the sensation of your feet (i.e., bare, in socks or shoes, whatever — feel it all, just as it is) on the floor. This is an instant tool to break the cycle of anxiety.

5. Transform Suffering Into Love (Tonglen): When you experience suffering — whether from a personal tragedy, a global event, or anything in between — use the Receiving-Sending meditation to transform that suffering into love. Breathe in the pain and sorrow; breathe out love and compassion. Breathe in the suffering; breathe out peace.

CHELSEA OWNER SET TO MAKE FRANK LAMPARD DECISION

Chelsea boss Frank Lampard is now on the verge of becoming Roman Abramovich's latest managerial victim at Stamford Bridge following a poor run of bad results.

A 2-0 loss to former Premier League champions Leicester City at King Power Stadium on Tuesday night has left Chelsea facing an uphill task to secure a champions league place, having spent more than £200m in the summer.

The Blues' loss to the foxes was their fifth loss in their last eight League encounter as first half goals from Nigerian midfielder Wilfred Ndidi and England international James Maddison sealed the maximum points for Brendan Rodger’s men, heaping more pressure on Blues boss Frank Lampard in the process.

The loss on Tuesday night at the King Power Stadium means the Blues, who will be hoping to return to winning ways on Sunday when they lock horns with Luton Town in the Emirates FA Cup fourth round, have won only a game in their last five Premier League games.

Considering the fact that Roman spent in excess of £220million on signing seven new players during the last summer window, their present form will be of great worry to their Billionaire owner, who backed the Chelsea legend so much last summer window in the hope that he could build a team strong enough to challenge for the Premier League title.

Truly, up until recently, the Blues looked as though they could challenge the likes of Manchester City and Liverpool, who have dominated the Premier League title race in recent campaigns.

Their most recent loss to Leicester City has left Lampard’s men in the eighth position, five points adrift defending Champions Liverpool in fourth place. That gap should have been extended when Liverpool played against Burnley on Thursday night, but Burnley took victory away from the defending champions with Footy Accumulators helping several fans claim some winnings as lay their predictions.

The Chelsea boss is now facing a vital run of matches with Luton Town this coming weekend in the Emirates FA Cup followed by League matches against Wolverhampton Wanderers, Burnley, Tottenham Hotspur, and Sheffield United. Matches Chelsea club hierarchy would expect Lampard must win if he wants to keep his job.

Whether Lampard is handed more time to turn results around remains to be known but British media reports indicate that Roman Abramovich has already made up his mind on a replacement.

Reports have it that the Blues would not look to name an interim manager to take charge for the remainder of the campaigns and, if Chelsea’s all-time scorer was to be sacked, the search would start for an instant replacement at Stamford Bridge.

RB Leipzig manager Julian Nagelsmann is one of the leading candidates to replace Frank Lampard at Chelsea but the Blues may struggle to lure him to depart the German Bundesliga club in the winter, as they challenge Bayern Munich for the Bundesliga title.

It is believed that Nagelsmann will bring out the best in underperforming summer singing Timo Werner who shone like million stars at Leipzig under the German coach. Timo has failed to spark under Frank Lampard.

Axed Paris Saint-Germain manager Thomas Tuchel, is another leading contender to land the job he was sacked by the French club last year and would be available to instantly take up the Stamford Bridge job.

Right now, the pressure is on Frank Lampard to turn things around as soon as possible and save Chelsea's campaign from disaster.

ARE THERMOGENIC FAT BURNERS SAFE FOR ATHLETES

Fat burners are commonly used by athletes who wish to lose weight, refine their abdominal muscles, and accelerate the melting of fat. Fat burners are available as supplements in the form of capsules or tablets, but there are also natural fat burner products like caffeine and green tea. There is a wide range of fat burner supplements available that fall into different categories. Ones that cause your body to accelerate the natural fat-burning process, known as thermogenic fat burners, are the most effective, as they work with natural physiological processes.

PHOTO CREDIT | PIXABAY/ Free-Photos

How do thermogenic fat burners work?

“Thermogenesis” is the scientific term for heat generation. While some fat burners aim to specifically burn fat through chemical processes, thermogenic fat burners accelerate the body’s natural processes for generating internal heat. They accelerate your metabolism and help you to work out at a more intense level. Quite simply, your metabolism speeds up and becomes more efficient. That results in burning more fat and calories from exercise. The fat burners help to give you an athletic edge, but they should not be used as a substitute for exercise. Therefore, thermogenic fat burners, like the Burn-XT thermogenic fat burner, are ideal for athletes. But are they completely safe?

How safe are thermogenic fat burners?

While it is true that some people can experience side effects from thermogenic fat burners, by and large, they can be used safely. However, there are some things you should be aware of before you begin using the supplements.

Weight Loss

If you are using thermogenic fat burners solely for losing weight, make sure you do not use them for extended periods. The fat burners can be the ideal supplements to a combination of diet and exercise, but they should not be used to try and maintain a specific weight if you are not combining the fat burners with a healthy diet and regular exercise.

Keep Eating Carbs

You may be tempted to cut out carbohydrates while taking thermogenic fat burners, in the belief that you will lose more weight. But you need to have an energy source because the fat burners work by burning up fat and calories. So, you must have a good source of carbs while taking the supplements.

Take the Fat Burners at the Appropriate Time

Most thermogenic fat burners contain caffeine, so when you first start using them, you could experience an overly intense caffeine buzz. Start by taking small amounts to see how the supplements affect you and make sure you only take them at the appropriate times. Take the thermogenic fat burners before you do exercise, and do not take them before bedtime.

Take Breaks

Even though thermogenic fat burners are made from natural ingredients, they should not be taken forever. Your body needs a break from any new substance you put in it because your body needs to maintain a natural balance. So, only take the supplements as recommended and never stay on thermogenic fat burners forever.

Thermogenic Fat Burner Side Effects

There are loads of different types of thermogenic fat burners on the market, so it can be difficult to know which ones are the safest and if they will cause any side effects. It is a good idea to look at online reviews to see which fat burners people recommend or have had issues with. Although side effects are largely uncommon, you could experience things like headaches, diarrhea, restlessness, an elevated heart rate, and elevated blood pressure. If you experience any such side effects, talk to your doctor. You may need to simply swap from one brand of thermogenic fat burner to another.

At the end of the day, thermogenic fat burners are largely safe when used appropriately, helping you to lose weight and improve your athletic performance.

ARE SARMS LEGAL? EVERYTHING YOU NEED TO KNOW

Fitness and health are perennial objects of concern for people. Consider how many people make New Year's resolutions to get fit or eat healthier. Many even join gyms or healthy food subscription services.

Among those who stay active and fit, though, there is always the possibility of plateauing. No matter what you do, you can't seem to gain any more muscle mass. Some people use supplements to help them in this situation.

In recent years, SARMs have become a popular choice of supplement. Unfortunately, there is a lingering question: Are SARMs legal? Keep reading to find out what you need to know.

What Are SARMs?

SARMs are a type of drug that works on the body somewhat like an anabolic steroid. They encourage muscle growth by affecting male hormone receptors.

The main distinction between traditional steroids and SARMs is that SARMs affect specific tissues instead of the whole body. Despite this distinction, SARMs side effects can prove serious. Some reported side effects include liver toxicity, higher blood pressures, and even anecdotal reports of vision issues.

Are SARMs Legal? Yes...Sort of

Lots of companies sell SARMs, typically through online stores. When you see these SARMs for sale, it's natural to wonder if they legal. Companies that make or distribute SARMs can sell them legally as research chemicals.

The driving idea is that SARMs can have legitimate uses in a lab setting. After all, the original discovery of SARMs came about as part of medical research projects. While that research didn't pan out, it stands to reason scientists could find other applications for it.

If you're wondering if SARMs are legal to order, they are if you order them as research chemicals.

Are SARMs Legal? No...Sort of

Where SARMs get tricky is when companies offer them as dietary supplements. The FDA does not endorse SARMs for human use. This stems in part from the fact that the FDA never conducted a formal review of SARMs and partly from the reported negative SARMs side effects.

That means that any company that offers SARMs directly as a dietary supplement is, in effect, selling an illegal product. The distinction might seem frivolous, but it's not.

Unlike research chemicals, the only real use for dietary supplements is human use. Selling them can get companies in hot water with the FDA, get products seized, and lead to other legal actions.

SARMs, Legality, and You

SARMs work on the body in some of the same ways as steroids. That offer people the possibility of adding some muscle when more traditional methods fail.

The question of are sarms legal doesn't lend itself to any simple answer. SARMs are legal when sold as research chemicals. They are not legal when sold as supplements.

As to the issue of whether you can buy SARMs legally, you can buy them legally as research chemicals. Since their production goes largely unregulated, it's a personal choice about whether or not you want to consume them.

Looking for more fitness tips and info? Check out the articles in our Fitness section.

Read the latest issue of Athleisure Mag.

WHAT YOU SHOULD KNOW ABOUT PRACTITIONER-ONLY SUPPLEMENTS

The world of health supplements is wide and wonderful. The healthcare industry is booming, and as part of the consumer side of things, there has never been this large an amount of products available. People buy vitamins, weight gainers, fat burners, protein powder, home remedies, and all kinds of products to help them improve their body and change how they feel.

One aspect of the supplements industry you may not know about is practitioner only supplements. Practitioners, as you know, is a name for doctors or other qualified medical professionals. They usually work in clinics, and as such, they have better access to resources. Here is some information on practitioner only supplements and what it all means.

What is a Practitioner Only Supplement?

A practitioner-only supplement is, in short, something that you can only get from a qualified practitioner or medical professional. There are plenty of supplements you can buy from a drug store, but they are often much more diluted, less effective, or lower quality than the ones that doctors get. These supplements require a prescription because of that fact that they are of such high quality. If you take a look at the Researched Nutritionals for practitioners, you can see that they are more rigorously clinically tested. This means better results for patients, but also requires a prescription because they are more potent.

What Supplements Can Be Considered as Practitioner-Only?

As mentioned, ones that have a higher quality of testing are often considered practitioner only. This isn’t to say that OTC (over-the-counter) supplements aren’t good, but sometimes they are lacking in quality because the testing standards aren’t as rigorous. Smaller effective doses also make it easier for people to take too much of a given supplement, which may result in adverse side effects depending on conditions and the nature of the supplement. In essence, there is no limit to what kind of supplements you can find that are practitioner only. Topicals, gel capsules, plant roots, powders, etc. are all branches of supplements you could find at a store, as well as receive a prescription for higher quality versions from a medical professional.

What Are the Health Benefits of These Supplements?

PHOTO CREDIT | Pexels/Artem Podrez

Just like any supplement, you can get many benefits from the supplements you would receive that are practitioner-only. The main benefit is that the higher concentration for a dosage means fewer dosages for daily use. This is a benefit that people who hate swallowing pills or other forms of ingestion will appreciate. In essence, though, there isn’t much of a difference aside from the quality and the dosage amount between OTC supplements and practitioner-only, but there is a major bonus in the absorption rates often being higher because these supplements do not include additives that many OTC variants have. This is something that is monitored by the FDA, and many supplements go unchecked or are at the minimum threshold of viability for consumption.

Is it Possible to Get Them Over-the-Counter?

Plain and simple, no. There is a reason why these are harder to get, and as outlined, it’s important to note that the quality is vastly superior making them harder to get. The quality has to be assured, and because of this, they are stronger. Needing a prescription to get them is a way of protecting patients and consumers from getting supplements that can harm them if they take too much. Even OTC supplements like vitamin C can be harmful if you take too much, but the dosages are much stronger in concentration for practitioner-only, so you cannot get them in stores.

Who Are Some Supplement Companies?

These companies are not going to be the recognizable brands you see on shelves. Instead of Pfizer, Johnson & Johnson, Advil, Tylenol, Bayer, Equate, or Kirkland, you will not be found as popular brand names because these are not supplements that you will be buying from your local drug store or supermarket. This is not a bad thing, as these brands are still well known to doctors and practitioners who trust the integrity and quality of their products. Some of these practitioner-only supplement companies include; Metagenics, Bioceuticals, and Natural Remedies Group, among others. 

Not every supplement is made equal, but it’s hard to tell when you are so used to going to the store and buying your usual vitamins or supplements. There exist different supplements that are higher quality, but they are also not readily available. These are called practitioner-only supplements and are important to know about.

HOW TO REAP THE REWARDS OF PROPERTY OWNERSHIP WITHOUT ALL THE WORRIES

Have you been looking at purchasing a rental property, but are unsure if you are ready to handle all the responsibilities that ensue? 

While the initial thought of owning and renting a property as a new stream of income is a very attractive time, there are myriad concerns that come with property ownership.

PHOTO CREDIT | Pexels/Pixabay

Finding the right tenant, handling necessary repairs and maintenance, and putting in the time required can be a monumental undertaking. Many people get the idea to purchase a property to rent out, without considering the issues that can follow, and the time and cost, both financial and personal, that can follow this undertaking.

Challenges of Ownership

One of the most concerning issues when it comes to renting properties is finding the right tenant. While your property may be in perfect condition and renting it seems easy, the wrong tenant can have a devastating impact on your dream to gain income from rentals.

One of the ways you can benefit from property ownership, but not deal with the hassle of becoming a full-time landlord is to contract a property management firm that will handle the process for you, and protect your interest and property in doing so.

A professional property management company will be your advocate in a market that often sees landlords suffering from a lack of knowledge, experience and support. The professional agents at Park City Property Management have many innovative ideas to inspire homeowners on how they may attend to their properties. Here are just a few of the instances in which a property management company will assist you in reaching your goals of gaining income through renting your property.

1. Tenant Selection

Selecting the correct tenant and ensuring appropriate lease agreements is the first, and possibly the most important item a property management company will assist with.

Image Source: https://www.pexels.com/photo/couple-carrying-cardboard-boxes-in-living-room-4506270/

From advertising your rental to selecting the perfect tenant, these companies will be there for you. Property management companies will vet possible tenants, run background, credit and reference checks in a way individual landlords cannot.

Ensuring your home is rented to an appropriate tenant can mean the difference between a successful rental or financial ruin due to property damage or loss of rental income.

2. Legalities of Lease Agreements

The paperwork involved inappropriately and legally renting your home can be overwhelming. Gone are the days of verbal agreements, when renting your property having a concrete lease drawn up and signed will make the difference and protect your interests as a landlord.

Lease agreements are your legal protection from tenants who may seek to break contracts, damage property, or refuse to pay rent. A property management company will ensure you, your property and your family are protected appropriately in the event of landlord and tenant disputes.

Without having the appropriate lease, property owners can face lengthy legal battles and staggering legal fees. By ensuring the appropriate property management company represents your interest, the rental and lease building process can be simplified, and you as an owner can have that valuable time to spend enjoying life and family, rather than being weighed down by the responsibilities that come with being a landlord.

PHOTO CREDIT | Pexels/Pixabay

3. Maintenance and Repair Issue

A professional property management company will also ensure that any issues which arise with your property are handled appropriately. 

These management companies will ensure anyone working on your home is vetted and valid workers, saving you time, money and frustration should your home require routine repairs and servicing.

PHOTO CREDIT | Pexels/Laurie Shaw

This is also better for the tenant, as they will not be waiting for an unknowing landlord to repair the property. It is the landlord’s responsibility to correct any issues with the property, and if the landlord is unwilling, or unable to complete the repairs, legal action can follow.

Employing a rental management firm will ensure your property is appropriately maintained and serviced, without you having to seek help or complete the work yourself.

4. Advice and Assistance with Legal Matters

Should anything untoward happen with your property, a management company will also be by your side during any legal battles. 

These agents are well educated in the legalities surrounding rentals, and will be your greatest asset should you have a tenant you need to evict or fight in court for any damages incurred.

Without this helping hand, you may find yourself overwhelmed by legalities, red tape, and expensive legal costs. Ensuring you have a property management company on your side can be the difference between winning any cases brought against you, or suffering devastating losses.

If you are questioning the need for property management, because you feel you can handle ownership, think again. These professionals have seen scenarios you could not imagine and will be the defining factor in your success or failure as the owner of a rental property.

Property management companies are well worth the cost, as they will handle everything from the initial rental to repairs and upkeep, to lease renewals. They will also be your advocate should something go wrong with your rental, and be there for you from start to finish of any rental, be it a good experience or a bad one.

These companies are trained on the ins and outs of real estate and rental laws and will ensure you and your property are protected throughout the process. Ensure success in your rental property ownership by ensuring a property manager is handling your property and attending to its needs.

Do not take the chance of self renting, the risks are too great. Contracting a property management company will be the best decision you ever make and will allow both you and your tenant to have a great rental experience. The best thing you can do for your property is to contact a property management agency to ensure your house is treated as a home, well respected and professionally represented. Not only will this raise the value of your home, but will also relieve a lot of stress along the way. 

HOW SPORTS BETTING IS SPREADING AROUND THE WORLD

In years gone by, although sports betting was very popular in the world, it was limited to a handful of countries. These all had a very rich history when it came to betting, many people took part and these people had a wide range of ways in which to bet.

Times are changing, and with betting becoming more accessible than ever before, it is spreading around the world.

New people are giving it a try, in countries that have no history with sports betting, but thanks to the internet, this is now available to almost anyone.

The likelihood is that this spread will lead to yet another boom in the industry, but this time with a new breed of gamblers, ones who are using their phones to bet and taking their very first steps.

The Rise of Mobile Betting

When experienced gamblers think of mobile betting, they will think of another way to bet and something that is incredibly convenient for them.

However, to other people around the world, mobile betting is their only way to bet, and a new lifeline for those wanting to get involved. This opens up the industry to many around the world, who don’t have bookmakers in their country and don’t have a computer to get online.

It is for this reason that bookmakers such as those you see listed on oddsmanager are ensuring that mobile betting is at the heart of their thoughts.

Every bookmaker understands they need an excellent mobile service, and that this could be the different between being successful and not over the next decade.

In established countries, mobile betting is the most convenient way to bet, in others it is the only way to bet. But what bookmakers know is that without it, they are going to miss out on a huge number of customers from every corner of the globe.

What Do You Need to Be Able to Bet?

The key to nations around the world who are just joining in with gambling is that you only need two things to be able to bet.

The first is a mobile phone, and these are becoming more and more common, even in lesser nations. The second is a connection to the internet, and while high-speed internet may not be available for some yet, many now have a stable internet connection.

If you don’t have a bookmaker in your country, it doesn’t matter, as many offer a worldwide service. This means you can bet with someone from the other side of the world if you wish, with the local aspect of betting no longer needed.

Anyone following the biggest names in sport can keep up to date with news about them, and then place wagers on them for success thanks to this expansion of betting.

As with anything else in the world, accessibility often creates popularity, if people can get to the service, it is going to attract them and that is exactly the case with sports betting.

How Does the Future Look?

The simple answer here is very positive. Sports betting has stumbled upon a way to make the industry far more accessible for every type of person around the world.

With coverage of events from every corner of the globe already in place, they don’t need to add anything else to attract players. For example, those in Africa will want to bet on big African events like the African Cup of Nations, and these are already in place, as other gamblers like them.

With a worldwide service in place, and now a way for users around the world to bet, these two are set to lead the sports betting industry forward for the next decade.

CAN FLOWERS HELP WITH MEDITATION

Every living thing on this planet has its own unique energy, and flowers are no different. Plenty of yogis or casual stretchers have used flora in their meditation practices, not just because they’re aesthetically pleasing and smell good, but for the vibe, they give off. Let’s look at the ways you can use flowers in your meditation practice.

The Power of Flower Energy

Flower energy is compelling, especially with a combination of the outdoors. One of the significant health benefits of keeping flowers is that it can raise oxygen levels in your brain, which boosts serotonin levels. Exercising outdoors or near plants will also increase endorphins, which creates a “runner’s high” where you feel calm and clear-headed.

A Stanford University study found that smelling flowers can also reduce rates of depression if they’re surrounded by flora for approximately 60-90 minutes per day as opposed to an urban setting. Forest bathing, or Shinrinyoku, is a Japanese tradition where citizens would take a short walk around a forest. These trips led to reduced anger, depression, and anxiety.

Along with the benefits mentioned, being around flowers also helps you sleep better. A University of Wisconsin School of Medicine and Public Health study found that nature, plants, and flowers help you unwind and leave stress behind.

Plants and the Expression of Joy

Shelly Levis, writer of Countertop Gardens, said that “a plant in flower is its highest expression of joy.” Flowers have been used to shift people's awareness and lift spirits for centuries. Think of a new couple giving each other roses or a friend expressing condolences for the loss of a loved one. These expressions of love and humanity still continue to this day.

In general, scent activates awareness because scent reaches our long-term memory faster than the other 4 senses. However, some flowers start that process better than others.

Roses

Roses have a light fragrance that calms the mind and increases the focus during exercise. Many practitioners will sprinkle rose petals throughout the room or put them in freshwater. Their rich source of anti-inflammatory compounds will make you feel light and cool. After the practice, you can turn the petals into rose water to spray on your skin for a vitamin A and C dose.

Lilies

Similar to roses, the scent of lilies isn’t too overpowering. We suggest going for white lilies because their soft coloring isn’t too difficult on the eyes and will make your mind less active. Keep them in a low water bowl to float and watch them do their magic. Lilies are often considered as one of the best flowers for mental health because they stay fresh all day long.

Daffodil

Yellow tends to induce happiness in others, and the daffodil can cause the same warm feeling in your self-rejuvenation session. You can pair them with other floras because they don’t overpower a bouquet, which is excellent. After all, you’d miss out on their soothing vibrations. Daffodils are eye-soothing, attractive, and are a great addition to baths.

Lotus

If there is any flower associated with meditation, it’s the lotus. The lotus' beautiful and bright shape represents rejuvenation and life and is one of the few flowers that bloom twice. Their openness will provide you with excellent vibrations and positive energy. Choose pink lotuses for an authentic yogi experience, but any genus of the flower will work perfectly.

Jasmine

The jasmine flowers that grow on shrubs are great for increasing focusing power for meditation. Jasmine will help you feel relaxed, especially if you sprinkle these small blooms around your body as you concentrate. Their aroma is delightful but may overwhelm you if you’re used to using the other flora on this list. Keep them near other flowers for better results.

HOW MANY CARBS SHOULD YOU BE EATING ON KETO?

The process of your body absorbing energy by burning fat is called ketosis, hence the name ketogenic diet or keto for short. 

A keto diet involves the intake of fat over carbohydrates. For your body to use up fat as a glucose source, carb intake should be kept low. However, novice keto dieters often commit the mistake of eliminating carbs.

Carb consumption is required for ketosis to take effect. Since carbs can be easily quantified, a keto calculator should assist people who are new to a keto diet or planning on trying this diet. 

Lowest Carb Count Possible 
For ketosis to set in, you should be consuming 15-30 grams of carbs per day. Though some other keto diets require higher amounts, this is ideal as it will keep your fat-burning at optimal levels.  

If you have an exercise regimen that keeps you active daily, carb consumption need not be too restricted as you will burn these off.

Conversely, without enough exercise, you should have less carb consumption. 

Which Carbs to Eat 

Carb measurements aren't set in stone. But for a keto diet, this may be a little bit restrictive or even elusive. Many kinds of food provide carbohydrates. Be aware of which are good and which ones to avoid. 

Below is a quick list of what carbs you should be able to consume when undergoing a keto diet: 

• Broccoli – A small bunch 

• Spinach – 4 bunches 

• Cabbage – Half a large head 

• Cauliflower – A medium head 

• Leeks – 2 pieces 

• Sweet Potatoes – A medium sweet potato 

• Carrots – 4 large carrots 

• Butternut Squash – Half a medium squash 

• Pineapple – 7 chunks 

• Strawberries – 20 pieces 

• Lemons – 3 lemons 

• Coconut – A medium coconut 

• Dark Chocolate (80% Cocoa) - Half a 100g bar 

• Raw Macadamia Nuts – 50 pieces 

• Avocado – 5 avocadoes 

Benefits of Low Carb Consumption 

The most significant benefit of undergoing a keto diet is appetite reduction. You will find yourself eating and craving fewer carbohydrates. In turn, your body would lose more weight than with a regular diet. Your abdomen will be one of the first body parts to shrink considerably. 

Then, your good cholesterol, high-density lipoprotein (HDL), will also rise in the count, resulting in a healthier heart and circulatory system. Keeping your good cholesterol high is a way you can also reduce any form of heart disease.

Keeping your good cholesterol high is a way you can also reduce any form of heart disease. Following this is the lowering of your blood sugar and insulin levels. The diet will also lower your blood pressure and decrease the effects of hypertension. 

Surprisingly, keeping your carbs low may also contribute to staving off neurodegenerative diseases like Alzheimer’s or Parkinson’s due to the fulfillment of the brain's glucose requirement. Without any carbs to rely on, your liver will produce glucose and send it to your brain. 

High Fat, Low Carbs 

A keto diet requires you to focus on consuming a specific kind of food only. Keep your fat intake high and your carb intake low. Lower carbs mean your body will enter a state of ketosis quicker, and the burning of your body fat will begin sooner, allowing your body to shed off some pounds even while you aren’t doing anything. For quicker weight loss, you have the option of trying out keto supplements. So, get that grocery list ready—it's time to buy fewer carbs.

HEALTHY HABITS 101

When we end and begin a new year, we’re always looking at how we can be our best selves! Although 2020 was a year that was filled with the unexpected, we’re all looking forward to what 2021 will bring. We chatted with Jamie Hess, a finess and lifestyle expert whose mom, Joan Lunden encouraged others to live in a healthy way in addition to being an iconic TV journalist. Via @NYCFitFam, Jamie and her husband George continue that ethos by sharing tips on fitness, nutrition, mindfulness and conscious parenting. We wanted to get her thoughts on healthy habits.

ATHLEISURE MAG: Let’s start with the basics – what should we all be thinking about, in regards to our family’s nutrition choices in this new year.

JAMIE HESS: The one thing I always tell people is don’t get your calories from sugar-filled sodas and energy drinks.

I love Zevia. It’s a brand of delicious zero-sugar, zero-calorie beverages for the whole family, including soda, energy, mixers, kidz sparkling beverage and USDA Organic and Fair-Trade Certified tea. So it's great for parents looking to make better choices in the new year and for helping their kids do the same.

All Zevia drinks are full of flavor and variety so those looking to cut sugar or calories in the new year don't have to compromise on taste or sweetness.  For those following a doctor recommended or low sugar meal plan - Zevia beverages are naturally-sweetened with Stevia and do not raise blood sugar levels. Zevia products are also free from artificial ingredients, colors or preservatives, they are also Non-GMO and gluten-free.

I have to tell you, Zevia was my savior when I was pregnant with my second child. A carbonated beverage is always a good way to combat the nausea that comes with pregnancy. During my first pregnancy, I always had traditional ginger ale handy. With my second pregnancy I looked for a “better for you” alternative and Zevia was my favorite, by far.  Especially since it does not have artificial sweeteners.

The energy drinks are a great way to get my day started and get ready for my daily work out, or when I need an extra boost in the afternoon.

AM: What other tips do you have that will help with full-body wellness?

JH: People everywhere are looking for new ways to boost their immune systems. In fact, Google Trends showed the term “immune boost” as one of the most heavily searched in 2020. That’s why a product line on my radar this year is Bee & You.

Bee & You is a line of products derived from bees. You can put the water-soluble drops in your juice, carry the throat spray in your purse or take it in a tablet form to boost your immunity and energy.

All of these products are made from Propolis extract, which is a natural resin-like product that bees collect from the trees, to protect the bee colony and the hive from harmful bacteria, viruses, fungus and parasites. And it has the same effects for humans too.

It’s super high antioxidant and is an immune-booster which is something we could all use during cold & flu season.

Bee & You products are 100% Natural, purity tested and do not not contain any GMOs, chemicals, artificial colors, sweeteners, gluten, soy or dairy.

AM: Aside from dietary choices, what should we be thinking about in terms of daily activity?

JH: I don’t like “resolutions” - I’m all about a daily exercise practice that’s attainable & sustainable

Do it for your mental health as much as your physical health - physically active people have up to a 30% reduced risk of becoming depressed. You don’t have to go crazy trying to become a workout pro overnight (it’s also not realistic!). Simply walking has actually been proven to improve self-esteem, mood, sleep quality, and it reduces stress, anxiety, and fatigue.

Jogging, or even just brisk walking are always the easiest, most basic way to get our bodies moving. A 60 minute walk can burn about 250 calories, while 60 minutes of jogging can torch about double that. Embrace the sunshine (even if it's chilly) and get outside!

Anchor your day with a workout plan, even if it’s just 30 minutes - put it on your calendar

OUR MENTAL HEALTH IN 2021

With a new year, we think about how we can optimize ourselves in a number of ways. Although many think about fitness, there is also a need to focus on our mental health. We took some time to chat with Dr. Desreen N. Dudley, PsyD. She is a mental health quality consultant and clinical psychologist at Teladoc. We wanted to find out how we can manage our Mental Health in general and even moreso due to a number of events that we have been living in from social justice, the pandemic, an insane election period and more.

ATHLEISURE MAG: We utilize a lot of terms within the wellness space from mental health, anxiety, self-care – can you define these terms as a baseline?

DR. DESREEN N. DUDLEY, PSYD: Mental health refers to one’s emotional and psychological well-being. Anxiety refers to worry, nervousness, or feeling of doom about a future event and/or a situation in which the outcome is uncertain, often considered uncontrolled worry. Self-care refers to engaging in activities aimed at improving or promoting one’s health and whole being, including physical, psychological, and emotional well-being. In my role at Teladoc, I help people address their mental health and anxiety concerns and encourage them to engage in self-care – especially at times like these.

AM: How important is it to be aware of mental health and to manage it?

DR. DND PSYD: It is extremely important for all of us to have mental health awareness; that is, understanding that mental health is important by talking openly about what is needed in order to take care of it, and accepting the state of one’s mental health (in other words, understanding what aspects of one’s mental health is good, and what areas may need improvement). Without an awareness of mental health, one will have difficulty understanding what is needed in order to manage it. Managing mental health is easier than ever now with telemedicine, which enables people to take care of their mental health from the convenience of their home. Teladoc allows parents to care for their own mental well-being – and the overall health of their family – while at home with school-age children who may be remote learning. The danger of not managing mental health appropriately is that poor management is reflected in poor coping strategies and self-destructive behaviors, which place a person at risk for chronic medical conditions due to poor lifestyle choices, or overall decline in functioning.

AM: What would you suggest are the basic things people need in order to have good mental health?

DR. DND PSYD: 1. Talking about your feelings, instead of stuffing or ignoring them.

2. Take care of your physical well-being! Get good sleep, eat healthy, and fit in physical activity regularly. Physical activity alone has been shown to have positive impacts on depressed mood.

3. Stay connected with family, friends, and loved ones. Social isolation and withdrawal exacerbate depression, and people feel more fulfilled when they feel connected to others.

4. Avoid excessive consumption of news and social media, which can increase general levels of stress due to focus on things outside one’s control.

5. Seek help in the form of therapy. Engaging in mental health treatment, such as through telemedicine, IS taking care of your mental health, and can offer ways to challenge negative patterns of thinking and behaviors and learn to replace them with more adaptive ways. Of course, telehealth also offers the benefit of being done in the comfort of your own home, and on your own time.

6. Help others. Doing so increases sense of gratitude, appreciation, and sense of worth.

7. Do things that are enjoyable to you. If you are struggling to find something of interest, research something new.

AM: What are the signs when you or someone you may know is struggling with mental health?

DR. DND PSYD:  While an evaluation with a licensed mental health professional is the best way to know if someone is struggling with a mental health condition, there are some signs that can be indicative of this. Mental health of yourself and your loved ones should be a top priority. It’s important to get yourself – or someone you know – help right away – without worries of health coverage. Teladoc, for example, provides mental health services to individuals regardless of insurance.

1. Change in one’s typical mood (a generally content person becoming sad or irritable most to all of the time)

2. Odd or bizarre unusual behavior, such as suspiciousness, irritability and argumentativeness

3. Problems with cognition, including concentrating, poor focus and difficulty staying on task, lack of attention, forgetting

4. Disruption in sleep pattern and changes in appetite, increase or decrease

5. Social withdrawal- disconnecting from family or friends, loss of interest in activities typically enjoyed

6. Decline in functioning- decreased performance at work, dropping grades in school, not tending to daily activities one usually manages well

AM: In times like navigating a pandemic, the election and the continued activities around this, the fight for social justice and then the issues that people have personally – how much harder is it for those that are struggling with mental health and are feeling overwhelmed?

DR. DND PSYD: What I’ve seen is that those who have been struggling to manage mental health prior to these world-wide traumatic events -- the pandemic, presidential election of 2020, and racial tensions and the fight for social justice -- have indeed shown an increase in negative mood symptoms. But the pandemic will have lasting effects on everyone. Telehealth and virtual care are great ways to manage mental health, the pandemic, and everything else that happened in 2020. At Teladoc, we’ve seen many people seeking counseling and therapy as a form of self-care. The mandate for social distancing, while necessary for health, has been a major struggle for those with depression, given that staying socially connected and not isolating at home has been the main recommendation to combat depression. Financial stress, witnessing mass deaths and the loss of loved ones due to COVID-19, and overall uncertainty about the future has been emotionally traumatic for many of us. The fight for social justice has triggered reminders of personal experiences with social injustice. What I’ve seen is that the social justice movement has empowered some, giving voice to those who have felt helpless in their personal experiences. 

AM: Many of us have been staying at home from working, starting or maintaining our businesses, not being able to interact with people in person, what’s a great way to create a sense of a schedule while also bringing in people that we are not bubbling with?

DR. DND PSYD: This pandemic and the call for physical distancing have really drawn attention to the power of technology – all ages and generations of people have been moved to learn to use it! A great way to stay connected to others is through social media, joining virtual community groups which may allow for making new connections. While working from home, it is crucial for adults to create and maintain a schedule similar to what they had when working in office. Ending work at a reasonable time is key, so that social and enjoyable activities can be scheduled into the routine.

AM: For many, they have been quarantining with a significant other and they have been with that person for constant interaction, what is the healthy way that they can share highs and lows together and to be able to engage one another without feeling fatigued?

DR. DND PSYD: Instead of focusing on frustration with social isolation from others, couples can take the opportunity to strengthen their bond. Explore and engage in new activities with each other, communicate more to stay connected, including sharing joys, aspirations and fears. Couples quarantining should have a routine in place that supports and helps each other carve out time for self-care and avoid fatigue. Couples with children can really strengthen their relationship by functioning even more so as a well-orchestrated team, giving each other “breaks” and taking turns when it comes to child care duties.

AM: How does the holiday season add another layer to potential mental health issues?

DR. DND PSYD: Holidays tend to trigger increase in depressive and anxiety symptoms for those who struggle with mental health, as I’ve seen it often is a time of year that triggers reminders of loss or absences of loved ones -- and it increases sadness. The pandemic and call to be physically distant from close family and friends during the holidays have created stress for all of us, regardless of pre-existing mental health issues. At a time when we all are even more aware of mortality -- and that our loved ones may not survive if afflicted with COVID-19 -- it has been stressful to not do what is the natural inclination, which is to spend as much time as possible with our loved ones.

AM: Is it important to be able to “step away” and take time for yourself even though you may be within the same area and around the same person?

DR. DND PSYD: Yes, I believe so. Staying connected to others in a healthy way is possible when one feels they also have time to themselves to reflect. Couples and families quarantining together should seek to strike a balance – find activities to do with each other, and also schedule time to keep for yourself. Within families, this can help parents feel that they are getting a break, especially with most young children remote learning while parents are working.

AM: Seasonal Affective Disorder is something that a number of people navigate even during a normal year, how is this impacted further as we continue to ride out staying in to lower the curve?

DR. DND PSYD: Seasonal affective disorder impacts many during this time of year. I see increased depressive symptoms as the daytime hours decrease, and a sign of increased depression is social withdrawal. While the recommendation for patients who struggle with seasonal affective patterns of depression is to avoid social isolation by going outside the home, spending time with friends or family or engaging in a social activity, the need to physically distance to stay safe really presents a barrier. Sometimes people just really need to talk to another person or hear an outside perspective. One recommendation could be to use telemedicine to talk to a licensed clinical psychologist from their own homes.

AM: Can you tell me about Blue Monday which is on Jan 18th. Why is this a day of note and what can be done to alleviate this?

DR. DND PSYD: Blue Monday, which is the 3rd Monday of January, has been referred to as such based on the theory that many people struggle with overwhelming self-disappointment that they are not accomplishing or not making progress on their New Year’s resolutions. Common resolutions include to start actively working out, improving money management, maybe abstaining from a guilty pleasure or alcohol or other substances. I think this day reflects expectations that may have either been too lofty or have unrealistic timeframes. Ways to manage this may be to set more realistic timeframes toward New Year’s resolutions that change expectations of what should be accomplished three weeks after the new year. Also, given that we would have all survived the first year of a pandemic, perhaps that should be the celebration of January 2021 -- focus on gratitude for making it through a very challenging and traumatic year.

AM: How can we maintain positive mental health as we continue through this time and eventually begin the transition as vaccines become more available?

DR. DND PSYD: 1. Practice self-care: Engage in regular physical activity, even as simple as taking a walk. This can be done with another while physically distant.

2. Telemedicine is here to stay. In fact, telephone and video visits for mental health are as effective as in-person treatment. I encourage people to use telemedicine as a convenient option to care for their own mental health needs -- as well as their family’s health needs – at a moment’s notice. Telehealth covers everything from the everyday illness to specialty concerns, including dermatology.

3. Limit exposure to news and social media, if needed. While informational, these can be major trigger of heightened stress.

4. Maintain a regular routine, but be flexible and anticipate that changes may occur. Have back up activities that you may be able to do if there are changes to your expected schedule.

5. Talk to someone you trust about your feelings, either mental health professional or confidant. Don’t stuff emotions, releasing them increases your ability to manage them.   

DIFFERENT WAYS TO INCORPORATE CYCLING INTO YOUR ROUTINE

We all know that person who has a bike sitting in their garage, unused, covered in dust, and acting as a rack to hold miscellaneous items that are also currently out of use, and perhaps you yourself are this person. Maybe that bike is also a stationary exercise bike in your basement or other out of sight out of mind space in your home purchased with the best of intentions but never being used. Life can get busy and with efficiency and time management being high on everyone’s priority lists, you might not think that you have any available time to add cycling, but it is more a matter of identifying the time that already exists as opposed to trying to create it from scratch.

Upgrade Your Game

Part of the reason that many lose motivation and desire to use their bikes is boredom. Becoming bored with your bike and the routes that you ride it on are common so find new ways to get excited about your old hobby and you can reignite your initial draw. Electric bikes are one of the more recent trends in the cycling world. These motorized bikes allow hobbyists of all ranges to enjoy a bike ride that can be for leisure, exercise, or simply woosh past all the other slowpokes. With a range of 120 miles these bikes can certainly help you explore new routes that you may have previously wrote off due to length or terrain.

If your cycle hobby is indoors in the form of a stationary exercise bike, consider upgrading your game by switching up the style in which you ride. There are so many apps available now that either specialize in or have categories for indoor cycle. Rides can be customized based off goals, time frames, music preferences, and even the instructor guiding you through it. Variation is an awesome boredom buster and if you explore the new technologies you will see that there is no shortage of that with these apps and programs.

Use as a Supplement

Using your bike as a supplement for other modes of transportation may take some creativity, but if you really want to spend time on your bike but think that you have none, this is a good place to look. Biking to and from work instead of driving, walking, or taking public transit is a great option if time, distance, and climate allow. Even if this supplement is made on occasion when conditions allow you may find that it is a simple swap to make.

You can also find ways to incorporate your bicycle into your social life. A simple online search may lead you to cycle clubs or groups in your area that have scheduled rides. Joining a club can create accountability for the reluctant rider as well as teach you about new outdoor routes previously unfamiliar to you. Such groups and clubs also exist for the indoor hobbyist so building a community is relatively easy for both types of riders. If you are seeking out a more intermittent but still social and group opportunity for cycling, investigate charitable organizations that have riding events to raise money and awareness for a specific cause. These events are often held both in person as well as virtually so your options for participation are plentiful.

TOP 3 BENEFITS OF SLEEP FOR YOUR MENTAL HEALTH

Sleep plays a major role in improving mental and emotional health. When you disturb your sleep schedule, it can affect the quality of your skin, hormonal status but it can also take a toll on your mental health as well. Sleep is vital for cell regeneration, memory consolidation and information processing. Not taking care of your body properly by not giving it a chance to recover and gain back the lost energy is a serious obstacle for functioning properly. Take a look at our list below to see how problematic lack of sleep can be for your mental health, and how it influences your life in a positive way.

More Relaxed

When you get enough sleep on a daily basis, your body has a lot more energy and is ready to take on everyday challenges with more ease. Sleeping properly is directly related to the feeling of relaxation and ease. When you are well-rested it’s easier to manage stressful situations you experience. One of the simplest relaxation strategies for the mind and body is getting optimal 8 hours of sleep. Feeling relaxed can help you focus on things that are important such as how to manage your daily anxiety, think outside the box at work and frame your everyday choices a bit better. Sleeping properly and giving your body enough time to rest means experiencing life and ideas in a totally different way. Relaxed people are less likely to create conflicts, take part in arguing and they resolve potential serious issues easier.

Less Likely to Be Nervous

Having a good night’s sleep reduces the risk of being depressed or feeling anxious. Lack of sleep makes everyone moody and more irritable than usual. Furthermore, sleep is important for professional athletes’ mental health who tend to be more sensitive to stress and fatigue when they are too tired, which in most cases results in not being at the top of their game. Besides eating a balanced diet and getting regular exercise, sleep is important for athletes who need to make sure that their physical, mental and emotional health isn’t jeopardized by oscillations in winning and losing. It’s the best way to replenish energy and reduce mental strain they’re exposed to at every training session and game. Sleep deprivation can cause mood changes, paranoia, fatigue, memory problems and even make you more prone to making morally impaired decisions. 

Think Clearly

When your judgement is clouded and it’s too hard to focus on making important decisions, it’s highly likely that your mind is just too tired to be thinking clearly. When you don’t think about how drowsy you’re feeling, you’re able to make rational decisions based on facts, rather than emotions. Making decisions that are not based on the negative effects of sleep issues can help you feel more emotionally stable and less nervous about the future and its impact. High-quality rest gives you the opportunity to function optimally during the day by being productive and efficient in every sphere of life, including taking a proactive approach at work.  

Mental health issues caused by lack of sleep can harm your self-confidence, mood, behaviour and the way you think and observe situations in your life. Sleep problems are common nowadays due to the hectic lifestyle we all lead. High-quality sleep can improve your overall health and well-being. When it comes to relaxing your mind to sleep, it is best to start with breathing exercises and slowly, but surely focus on rhythmically exhaling your breath. How do you cope with sleep problems and what impact does it have on your mental health? Tell us all about your experience in the comment section below!

HOW TO KEEP WARM WHEN HUNTING IN THE WINTER

How To Keep Warm When Hunting In The Winter 

If you’re a hunter, you’ll probably go hunting even during the winter. However, the cold weather may stop you from making your hunting experience comfortable and at the same time enjoyable. While you may have a choice to stay at home and watch hunting shows on the television to avoid freezing, there are plenty of ways that can help keep yourself warm if you go hunting in the colder months.  

To fend off freezing temperatures and hunt all day comfortably, read on so you’ll know some tips for keeping yourself warm throughout the activity.  

1. Dress Appropriately  

Typically, the type of clothing you choose for your winter hunt is essential for your comfort and warmth. By wearing the proper clothes, you can keep yourself warm while hunting in the cold weather. To make sure the cold temperature will not affect your hunting experience, here’s how you should dress the different parts of your body: 

• Feet – To keep your feet warm, you should never wear tight boots as they can restrict your blood circulation, which will cause your toes to get cold. Instead, you should use a pair of boots that fit loosely. Also, if your feet sweat when you start walking, consider wearing a dry or wicking sock to make sure you’ll not feel the cold into your feet.  

• Head – Most hunters will have to face the cold wind when hunting. Unfortunately, this scenario will cause you to get cold quickly and get some headaches. Thus, if you want to be comfortable while hunting in the winter, using a full-face mask can be an excellent option. It can help protect your face from the cold wind brought about by the winter season. If you’re planning to buy a face mask for your winter hunting needs, then check out some reliable resource websites to find out more about these products.  

• Hands – Your hands are essential when hunting during the winter season. To make sure they’ll not get cold, you should wear a pair of thick gloves to have maximum comfort. 

• Body – To keep your body warm, it’s important to develop a layering system when you’re hunting. That way, you’ll be ready for whatever Mother Nature sends your way during the winter hunt. To get the most out of this layering system, put together the skin garments, mid-layers like a windproof vest, and outer layers such as insulated bibs with a midweight jacket.

2. Bring Heat Packs

In addition to wearing the proper clothing during the hunt, you can also minimize the cold by using heat packs, which are used to warm parts of the body to ensure comfort. Just be sure to bring mega-size and disposable heat packs suited for large body parts. 

Before the hunt begins, place some of these around your midsection to help keep you warm and prevent your body from releasing heat away from your extremities. This can be a great way to ensure you’ll stay comfortable and away from the cold during your hunting journey.  

3. Take Some Snacks  

Typically, your body has to burn calories to keep it warm. Hence, if you want to ensure your body’s warmth when hunting, find time to prepare some healthy and delicious snacks. Be sure these snacks also contain high-calorie content, such as those rich in complex carbohydrates and protein. That way, you can fuel your body with lots of calories, which are necessary for staying warm throughout the hunt. 

Aside from bringing and eating some snacks, be sure to drink hot water throughout the day to avoid dehydration, which may contribute to getting cold easily. Also, the more you consume hot water, the more it’ll help warm you inside and out.   

Wrapping Up  

If you’ve never hunted in truly cold temperatures, then it’s time to learn the importance of keeping yourself warm, safe, and dry throughout the hunt. You’ll not enjoy your hunting experience if you get cold quickly.  

Therefore, if you’re planning to go for a winter hunt anytime soon, keep the tips mentioned above in mind so you’ll know how to beat the cold and stay warm.  

THE NEWEST LAS VEGAS CASINO RESORTS REVEALED

Planning your first trip to Las Vegas in 2021? Good choice. The bright lights of “Sin City” in the heart of the Nevada desert attract tens of millions worldwide each year. It’s not just a place to sit down and play cards anymore. It’s become an all-out entertainment paradise.

If you are unsure of where to stay on the Strip – or ‘Downtown’ on Fremont Street – read on as we outline the newest casino resorts to use as a stylish, contemporary base for your stay.

PHOTO COURTESY | Pisqels

Many of these resorts now specialize in extensive dining and retail experiences too. As we explored at https://www.athleisuremag.com, where else on the planet can you dine indoors looking out to an ancient Romanesque replica of the Trevi Fountain like the hugely popular? That’s before we even mention the city’s state-of-the-art entertainment, spanning comedy, theatre shows and live music performances. However, most first-time visitors to Las Vegas also want to sample the thrill of playing casino games. The new casino resorts listed below contain tens of thousands of square feet of casino floor space, spanning table games like blackjack and roulette, as well as hundreds of low and high-limit slots.

If you are new to playing slot machines, it’s always recommended to get a feel for slot dynamics before you travel by playing online first. https://www.vegasslotsonline.com/ is a reliable starting point. This portal lists thousands of free slots available to try without having to pay a cent using ‘play money’. Many of which are iconic slots still played on the casino floors of resorts on the Vegas Strip, including Aristocrat’s Buffalo and Bally’s Quick Hit slots. This site even offers a FAQ for those who want to look into this more.

The following five casino resorts are the newest kids on the Las Vegas block, bringing contemporary style and sophistication to your casino gaming, nightlife and all-round entertainment on vacation:

Waldorf Astoria (opened in 2018)

PHOTO COURTESY | Pisqels

Set back on its mid-Strip location beside The Cosmopolitan, the Waldorf Astoria is one of the most extravagant resorts for anyone with deep pockets. Formerly known as the Mandarin Oriental, this resort has undergone a significant transformation. The jewel in the crown for the resort is its 23rd-floor Sky Bar, which affords panoramic views of the Strip day and night. It’s easy to tell how ‘upscale’ this resort is by revealing that guests can make use of the Moet & Chandon champagne vending machines on-demand. Can you get any more decadent?!

Park MGM (opened in 2018)

The former Monte Carlo casino resort dates back to 1996 and 20 years on, it already desperately needed a revamp. Fortunately, the Park MGM renovations have transformed it into a warmer, more rustic resort, with entertainment oozing out of its every pore. A stone’s throw from the hotel is the new Park Theater, which plays host to some of the world’s biggest pop stars including Lady Gaga. Meanwhile, the T-Mobile Arena is also just around the corner, playing host to the Los Angeles Golden Knights NHL ice hockey team. The Eataly food court is also well-received, spanning cheap eats and delectable delights in equal measure.

Sahara (opened in 2019)

Located at the north end of the Las Vegas Strip, the Sahara, formerly known as the SLS, opened its doors in 2019. It is a 21st-century rebuild of the classic Sahara casino, which was one of the oldest on the Strip when it was closed due to its lack of viability as a commercial concern in 2011. The recent renovation was completed by Meruelo and the hotel was rebranded as Sahara Las Vegas in August 2019. Although it’s slightly off the beaten track of the Strip, this hotel boasts its own station on the Las Vegas Monorail, taking you up and down the four-mile-long network in a matter of minutes.

Circa Resort (opened in 2020)

If you are someone that would prefer to stay in the old-school ‘Downtown’ district of Las Vegas’ Fremont Street, the region recently welcomed the new Circa Resort with open arms. Overlooking classic casinos like the Golden Gate, Circa Resort opened at the end of October 2020. It’s the first brand-new casino resort in the Downtown area for over 40 years. With 44 stories and 777 rooms, it’s a major boost for the area. Its most striking area is the outdoor pool area, which boasts a magnificent viewing area of all the best live sports. Imagine taking a dip in the pool and kicking back watching the big game, with the desert sun on your back – bliss!

Resorts World Las Vegas (opening in 2021)

The next big opening is due to occur in summer 2021 with the much-anticipated Resorts World Las Vegas. Constructed at $4 billion, this Asian-inspired resort will become the next big mega-resort after the launch of Cosmopolitan of Las Vegas in 2010. It will comprise the trio of Hilton’s premium accommodation brands under one roof – LXR, Hilton Hotels & Resorts and Conrad.

Hopefully one of these casino resorts will whet your appetite for your Vegas adventure but, if not, rest assured there’s at least another 30 resorts to peruse on the Strip alone!

10 EASY YOGA POSES FOR TIGHT BODIES

Many people have tight or inflexible bodies before they started doing yoga. If you think you can’t do yoga because your body is just not that stretchy, think again. Yoga is, in fact, suitable for people who aren’t flexible. 

To start off, yoga is more than just an exercise and is believed to provide holistic benefits the way ancient people believed in the healing powers of gemstones. Tinyrituals.co provides helpful information on various gemstones you can use incorporate into your yoga routine. 

Here are some poses to start practicing yoga today and make your tight body more flexible over time. 

1. Mountain Pose (Tadasana)

With your feet together, stand and spread your toes. Imagine strong energy through your feet. Breathe in deeply, relax your shoulders away from your ears. Then when you’re comfortable, you can close your eyes and then focus on your breathing. 

2. Downward-Facing Dog (Adho Muka Svanasana)

Form an inverted ‘V’ by getting your hands to the floor. If you feel that your hamstrings and shoulders are tight, slightly bend your knees. Push your palms to the floor with your fingers spread. Then, position your head between your arms. Bring your shoulders away from your ears, then bring your tailbone up. Finally, breathe and focus. You can also use gemstone jewelry to create a yoga mala that you can use during your yoga practice. This kind of jewelry is believed to help the wearer achieve more focus.

3. Standing Forward Fold (Uttasana)

With your feet apart, stand and slightly bend your knees. Gradually lower your upper body and let it hand all the way forward. While doing this, you may also let your arms drop to the floor. Alternatively, you can also grab your opposite elbows. Stay in this position for at least thirty seconds and experience the benefits of the stretch. 

4. Extended Child’s Pose (Utthita Balasana)

Whether you’re doing this in a yoga class or at home, this pose can be done easily.  Start by getting on your hands and knees. With your knees apart, bring your big toes together. Bring your sit bones down to your heels. Then, let your torso rest between your thighs. Stretch your arms in front and you can rest your forehead on the cushion or mat. Stay in this position for up to two minutes to stretch the thighs, hips, and groin. 

5. Warrior 2 (Virabhadrasana 2)

In a standing position, step your feet around four feet apart. Then, turn your right leg out ninety degrees and ensure that your left toes are angled slightly inwards. Ensure that your right ankle and knee are fixed on top of the other. Bring your hips away from each other while feeling the stretch. Bring your arms up parallel to the floor, with your palms down stretching to the fingertips, look towards the front middle finger. Hold this position for five breaths before switching sides. 

6. Crescent Lunge (Anjaneyasana)

Begin with a downward-facing dog position. Move your right foot up between the hands with exhalation. Make sure that your ankle and knee are aligned, or the ankle is slightly in front of the knee. The front foot should be flat on the mat and the back heel is lifted. As you inhale, bring your hands to the hips then, lift your upper body. Bring your arms up to the ceiling, with your palms towards each other. Relax your shoulders. Stay in this position for up to sixty seconds before switching sides. 

7. Easy Seated Pose (Sukhasana)

Start by sitting in a cross-legged position. Ensure that you cross at the calves and the feet are under the knees. If you feel your hips are tight, you may try sitting on a block to help you. Bring your spine upright to align with the hips and body. Relax your shoulders down away from your ears and close your eyes. You may place your hands lightly on your knees or let it rest on your lap. Focus on your breathing and stay in this position for as long as you feel comfortable.

8. Thread the Needle (Parsva Balasana)

On your mat, start with your hands and knees in neutral position. Move your knees to hip-width distance then, tuck your toes. Move the right hand one to two inches forward of your shoulder, then turn your gaze and chest towards your right hand. Then, thread your left arm under the right while positioning your left shoulder on the mat. Then, stretch your left fingers on the floor and straighten your arm. Have the left side of your head also rest on the floor. Hold and breathe while tension is naturally released. To get out of this position, push yourself into a neutral position by using your right hand. Do the same steps for the other side. 

9. Legs Up the Wall (Viparita Karani)

This position is perfect for relaxing and is excellent to perform at the end of a tiring day. Lay down flat on your back and swing the legs up a flat wall. Then, bring your sit bones towards the walls as close as possible. Add a pillow under your head or lower back for comfort, if needed. Focus on your breathing while you close your eyes and remain in this position as long as you need. 

10. Bridge (Setu Brandha Sarvangasana)

To start, lie flat on your back while bending your knees, placing them in line with your hips and parallel with your ankles. Keep your arms beside you, palms down while the head is on the floor, and your gaze down the middle of the body. While inhaling, gradually push the feet into the floor and moves your glutes while pushing the hips up towards the ceiling. Your arms should remain pushing into the floor. Stay in this position for five breaths then, gradually release down on the floor. Repeat three times. 

Final Thoughts

Doing yoga comes with plenty of benefits including improving flexibility, strengthening the body, and better focus. Yoga may look intimidating for some people, especially among those who think that they need to be flexible to do the poses. Fortunately, there are many poses that can be done even for people with tight bodies. 

EASY WAYS TO SELL YOUR PROPERTY IN VEGAS

With endless entertainment, natural landscapes, and sunny weather, Las Vegas is drawing more permanent residents to it every year. Las Vegas is considered a business-friendly place for many sectors, which also affects the housing market. The low amount of homes sold in Las Vegas makes it very easy to sell your house quickly due to the lack of competition. It’s worth mentioning that buyers will still want their properties to be shiny and interesting, which is where you’ll have to chime in. We’ll be mentioning a few of the easiest ways that can get you to sell your property in Vegas easily.

PHOTO CREDIT | Unsplash/Jason Leung

Picking the Right Time

The time that you put your house or property on sale is very important in cities bustling with growth like Vegas. According to market trends, July seems to be the most profitable month to sell a house in. The appreciation rate of properties picks up starting from April until August. This is when families flock to the city to look for homes, especially those who have children that go to school. Naturally, holidays are known to be quite slow in sales as most people stay at home or go on vacation. It’s worth mentioning that Vegas’s weather is conveniently dry for most of the year, so the activity of property sales isn’t as high as other locations.

Hire a Real Estate Agent

The lack of competition in a hot housing market like Vegas may tempt a lot of people to forgo the services of real estate agents and sell the property on their own, especially those who are selling a fixer-upper property, but that can sometimes be a gamble. A good local real estate agent will anticipate problems before they happen, leaving enough time to come up with a plan that can tackle them. The legal paperwork involved is sensitive when it comes to mistakes. The wrong handling of the legal paperwork can leave you vulnerable to litigation and delays in sales.

Real estate agencies are now using a combination of online and conventional marketing strategies to maximize the presence of the property in the market. It’s worth adding that online listings are often done wrong by new sellers, where they don’t truly understand the value of the pictures presented. Seasoned real estate agents use professional property photographs to present the property at its best to online buyers. As seen with some properties sold by Las Vegas Homes By Leslie, some pictures are taken by drones to ensure the proper display of the property. Even though there is no shortage of real estate agents in Vegas, you need to look for one you can trust if you want it sold as quickly and profitably as possible.

Finding the Right Price

Fortunately, the housing market of Las Vegas sees a lot of action recently. The home prices are increasing at a pretty good rate, while the number of local home sales is dipping below the average. The increase in buyer demand can be credited to the ever-growing population boom and the tech sector’s interest in the area. The health of the housing market has been on a rapidly increasing curve after the housing bubble impact was reduced. If you’re new to this industry, you should know that pricing is one of the most important aspects you must get right if you want to sell your home easily. Using the wrong price is one of the most common problems that make the sale extremely difficult.

A price too high will only make the process longer, not to mention that you will probably never sell the property if the price is ridiculously high. Creating a cycle of confidence where buyers are interested in your property is very important if you want to get the momentum going. Putting a high price tag will make it harder to gain traction in the market, which will be a hard mistake to fix. If you push the price too low, you are losing money that you could’ve easily asked for.

Presenting a Move-in Ready Property

Luxury-oriented interests direct the majority of the housing projects in Las Vegas. People are looking for developments that are huge, with many local amenities and businesses, in addition to schools. These high-end locations haven’t seen a lot of positive buyer action in the recession, but they made a recent comeback, which is helping in switching things up in the city. Design trends are very impactful when it comes to creating homes move-in ready. The aesthetic fads of the past are very impractical for those trying to present their homes as a move-in ready property. If you want to create the right aesthetic for a quick sale, look for modern designs with recent upgrades. Even though some dated designs may have cost a pretty penny back then, they will do the property more harm than good when it comes to setting a price.

PHOTO CREDIT | Unsplash/Jean-Philippe Delberghe

Selling the Property As-Is

Selling the property as-is means not investing money in repairs, upgrades, renovations, makeovers, or cleaning. While this route isn’t always perfect when you’re not using a real estate agency, it can make the process a lot faster than you think. Spending time and money on your property before selling it in Las Vegas can end up not very fruitful in terms of sales speed. 

Since you’ll probably ramp up the price after this process, it is bound to take more time to be done. In a city like Vegas, investors have no problem closing on your house without you needing to do anything to it, but it all boils down to finding the right buyers. It’s recommended to use the help of a real estate agent to avoid being low-balled or pushed into a corner during price negotiations.

Whether you’re trying to sell a property in Las Vegas to make a profit after making renovations or if you’re tight on cash and would like an easy way out, you should know that it’s possible to get it done easily and quickly. Unlike many common misconceptions, tourists and wild gamblers aren’t the only people who populate Las Vegas; it is home to many people and potential buyers.

THE AUSTRALIAN OPEN - FIRST GRAND SLAM OF 2021

As the New Year draws closer, everyone is beginning to focus their attention on 2021. One of the earliest big sporting occasions will be the Australian Tennis Open. Coronavirus permitting, the tournament is due to take place between the 8th and 21st of February and the entries have just been announced.

The Golden Oldies - Roger Federer

Two of the games "golden oldies," Roger Federer, and Serena Williams are among the names, although for Federer, it will be a race against time. The Swiss is still recovering after two operations on his knees. Not only is there doubt about the 6-times winner's fitness to compete for the Australian Open, but there is also speculation that his playing career might already be over.

It hardly seems credible, but the 39-year-old hasn't played since he lost to Rafael Nadal at Melbourne Park at the beginning of 2020. In a recent interview, he confirmed that as at today, he isn't fit enough. But the three-week delay to the start of the Australian Open has thrown him a lifeline - thin though it might be.

Serena Williams

Serena Williams has also been struggling to get back to full fitness. She hasn't played since retiring from the French Open at Roland Garros in September 2020 when she was forced to bow out due to an injury to her Achilles. Like Federer, she too is 39 years old.

The American's first professional match was back in 1995, and four years later, in 1999, at the age of 17, she became the 4th youngest women's player to win the US Open. In an illustrious career spanning 25 years, she has won 23 Grand Slam titles. More than any other woman, or man, in the so-called "open era" which began in 1968.

She is hoping to make the 2021 Aussie Open title her eighth. She first won this competition in 2003, then again in 2005, 2007, 2009, 2010, 2015, and her last win title came in 2017. However, there is a certain young Australian who might have something to say about that.

Ashleigh Barty

At the age of 24, Australian born and bred Ashleigh Bart won her first junior Grand Slam at Wimbledon in 2011, when she was 15 years old. In 2012, she then made her singles and doubles debuts on the WTA circuit before establishing herself as a major competitor on the world double's stage where she won several titles with partner, Dellacqua.

But in 2014, after the US Open, Barty announced that she had decided to take an indefinite break from tennis. She signed for Brisbane Heat, an Australian Cricket Club, and with an impressive inning in the inaugural match of the Women's Big Bash League, took to the sport like a duck to water. Many people predicted she would one day play for the Australian National Women's Cricket team.

Luckily for the tennis world, Barty decided to return in 2016. The break had made a significant difference, and in 2017, she won her first WTA title at the Malaysian Open, rising to No 17 in the world rankings. It was the start of a journey that would see her become the ATP top-ranked women's tennis player in the world, and by some margin too.

So far, she has won two Grand Slams: the American Open in 2018, The French Open in 2019, and was a semi-finalist in the Australian Open in 2020. She has high hopes of winning it in 2021. Out to stop her will be Simona Halep, Naomi Osaka, Iga Swiatek, the latest Grand Slan winner (Roland Garros 2020) and a certain Selena Williams. It's going to be some competition.