HOW SMART DRUGS CAN HELP YOUR GYM PERFORMANCE

Training industry insiders are vouching for the supposed benefits of nootropics these days. They’re the perfect supplements to add to your routine, and this article will explain why. Nootropics are thought to enhance brain health, gives you an edge in training, and increase your productivity. Cognitive functions such as attention, concentration, and memory may also be improved by taking these supplements. As smart drugs, nootropics have solid appeal with people like high-flying corporate executives, serious workout trainers, and hardworking college students alike.

Taking nootropics for bodybuilding is like taking a drug that works both ways. Enhancing your mental performance may improve your athletic performance and ultimately may lead to a healthier mental state. Nootropics could even help improve performance from the brain to the body and to the mind again.

Before you find the best smart drug taken from this recent guide by WholisticResearch, in this article, you’ll understand how nootropics can support your gym performance:

1.     Improved Concentration

Getting the most results from your efforts requires focus and concentration rather than wasting time on distractions that derail your progress. Bodybuilders rely on their attention to remain focused during each set and rep throughout their workout, without interruptions or mental drift, to not interrupt their routine.

Those who are focused on something other than their workout, such as looking at their phones or watching other people work out, will suffer in their training. If you’re easily distracted, taking a focus-enhancing nootropic supplement may let you start grinding hard and finally finish your workout quicker and in a more efficient manner.

Furthermore, you may also find that you’ll stay focused with more exercise since physical exercise has also been shown to enhance attention. You could be able to concentrate better during a workout when you’re taking nootropics. The body follows where the mind goes. Especially during heavy weight training, focus is crucial if you want to reap results for a sculpted and toned body.

2.     Increased Energy Levels

You may not be able to work out if you’re low on energy. Often, fatigue dictates how long and how hard a session will be. Chronic fatigue can adversely affect your ability to achieve long-term results. If you feel that your workout needs a boost, caffeine-based nootropics may offer excellent results, although stimulants aren’t always the best choice. With repeated use, caffeine may become less potent, and it can cause anxiety for some drinkers.

One important thing to note is that it’s important to take little breaks when taking supplements frequently. Otherwise, you may develop immunity to their effects. Nootropics have been shown to increase energy without increasing anxiety in people who suffer from stress. Furthermore, they don’t interfere with sleep the way caffeine does.

Because Nootropics are safe to use simultaneously, they’re a great alternative to coffee and other stimulants. So along with looking after your body when exercising, take advantage of the benefits of smart supplements.

3.     Stress Management

Even though physiological stress is a critical element of exercise, excessive stress can negatively affect your overall health. Many people believe that exercise is undoubtedly the best way for you to release pent-up energy when they’re feeling stressed and anxious. However, exercise combined with a stressful work environment could create excess stress that could negatively impact your cognitive abilities and metabolism.

Cortisol levels will rise as a result of stress and exercise. Even though a bit of cortisol isn’t harmful, high cortisol levels may affect muscle gain, workout recovery, and fat storage. Performance boosters, including caffeine, further raise the cortisol level. Caffeinated beverages should not be consumed immediately after exercise because of this factor.

Mental fatigue can also be caused by excessive stress—more specifically, nervous system burnout. Mental fatigue will affect your physical health. However, many nootropics have adaptogenic properties, which may protect you from stress and its other adverse effects.

4.     Rest And Recovery (R&R)

In building muscle, bodybuilders often overestimate the importance of post workout rest and recovery, especially the quality of sleep. The lack of sleep is so widespread in both athletes and nonathletes that epidemiologists call it a severe public health crisis. As a result, exercise and sleep are interrelated to each other. One can’t work out well if he or she lacks sleep, and one can’t sleep well if he or she lacks exercise.

To get a good night’s rest, you have to put in the hard work like not missing out on your workout routine. Getting out of a fatigue-inactivity loop is harder said than done. Thus, taking nootropics that promote sleep at night may help you stay well-rested all day and maximize rest and repair processes overnight so you can boost your health and be ready for another day.

Conclusion

In addition to helping you reach your workout goals, nootropics may enhance brain and body performance. Brain-boosting supplements are an emerging field, with studies and discoveries constantly being made. Soon, when people become aware of the many tangible benefits of a good nootropic regimen, this will even become more commonplace. So having known all the benefits, it’s time you start your routine with using these safe, smart drugs.

HOW THIS INDUSTRY IS SUPPORTING YOUR HEALTHY LIFESTYLE

A healthy lifestyle is a collection of daily choices and activities that promote health and well-being. However, two of the most important factors are nutrition and physical fitness level since you need both to get the amount of energy needed for daily activities. Moreover, healthy food and a diverse diet based on fruits and vegetables sit at the foundation of a physically active individual with a generally good level of health. 

Therefore, the industry that is working hard to provide people everywhere with fresh fruits and vegetables (aka horticulture) is the one that supports your efforts for a healthy lifestyle. 

What is Horticulture & Why Is It Important? 

In short, horticulture is the growing of fruits, vegetables, and flowers or plants designed for ornamental activities and products. Moreover, this industry serves a wide array of other industries, among which are the food industry, beauty, and decor industries.  

Now, since healthy food is the basis of a healthy lifestyle, we’ll focus on horticulture’s importance from this point of view. Therefore, without this industry and the hard work that’s provided by farmers and scientists everywhere, we wouldn’t be able to sustain a diverse diet with critical nutrients for our health all year long. In fact, without horticulture, most of the world’s population would have to grow their own fruits and vegetables, which would probably lead to all sorts of nutrient deficiencies. 

Indoor Farming for Better Results

Most of us, regular people, imagine long fields and orchards when it comes to the culture of vegetables and fruits. However, changes in soil composition, weather conditions, and limited space have led to moving part of the cultures indoors. 

Indoor farming yields amazing results since the environment and space allocation can be controlled as needed. Even more, due to technologically advanced grow light solutions, we can now grow crops in areas of the world where sunlight is not as generous, extending the manufacturing facilities. 

In addition, indoor farming can be practiced in urban areas as well and helps increase the overall production of fruits and vegetables. 

Horticulture & Fitness Levels

Besides supporting a well-balanced diet and providing everyone with the possibility to live a healthy lifestyle, horticulture can also provide interested people with great physical activity. After all, each and every one of us can do a bit of gardening, if given the chance!

The art of growing your own food is not something new - it actually goes back to the times when people were divided into hunters and gatherers. Still, the use of technological advancements and the knowledge required to grow various plants is the result of modern times. 

However, as people started living in urban areas and fresh food became easily available in stores, there is less focus on individual gardening. Still, if you are interested and have the possibility to plant a few veggies (a backyard or access to a community garden), there are plenty of physical and mental benefits to gardening. 

On the other hand, if you don’t want to grow your own vegetables, you can still enjoy the benefits of gardening by growing decorative plants and flowers. The activity in itself has the possibility to calm down your mind and your blood pressure, and, if it’s performed outdoors, it’s also a chance to enjoy some fresh air. 

Wrap Up

In summary, horticulture is one of the most important industries that supports a healthy lifestyle. But it can also be a group or an individual activity that teaches about growing healthy food for impressive recipes and mouth-watering dishes and how to stay active. Lastly, gardening can become a wonderful hobby that will allow you to learn more about nature and the world!

HOW TO MEET SOMEONE WHILE PLAYING TENNIS

Older women that keep in shape by playing tennis are some of the most sought-after individuals. Meeting them is not always as simple as it seems. You cannot barge onto the tennis court and pass a woman your number. So, how can you meet a single milf playing tennis? We’ll show you.

Why are female tennis players so attractive?

Before we look at how to meet a single milf that loves tennis, we have to understand what makes these women so incredibly attractive to guys. For one thing, we all know that men and women seeking women love to be with people that take good care of their bodies. According to male users of the Flirtmoms.com, active older women are more attractive because they tend to have a greater level of physical fitness and a sense of virility compared with other ladies. Anyone can see that a milf that is constantly playing tennis tends to have a slimmer figure, more musculature in attractive areas such as her thighs and glutes, and they have an air of physicality about them. Another reason these women tend to be so attractive is that they have something they’re passionate about. Too many older women live to work, and that is about all they do with their lives. Having someone that loves tennis means that you are chasing someone that has real hobbies and interests. Better yet, it’s a hobby that you can get involved with.

Try to impress her with your tennis skills

When you are trying to meet a single milf that likes tennis, the first way to make that happen is to go out to the courts and try to strike up a conversation. These ladies tend to get there early in the morning before work or just after. Head out to the courts, make sure you pack all the athleisure items you need to stay comfortable and get practicing. Show up with no partner and ask a woman to help you practice or run through warmups. All you need to do is get the conversation going and then see if sparks fly. Remember that this will only work if you have some tennis skills to display. For all the wonderful things they can be, older women are not patient with guys that are wasting their time. Learn the rules of tennis, practice, and then try to meet someone on the courts.

Attend tournaments

Another fantastic way to meet a milf that is interested in tennis is by attending a local or national tennis tournament. While it might be difficult for most people to get a ticket to Wimbledon, the fact is that many tournaments take place around the world in the spring and summer. Simply find a tournament that is happening near you and go watch it over a weekend. When you are trying to find a seat, make sure to park yourself near a milf that is in good shape and lacks a wedding ring. Talk between matches, buy her a drink, and see what happens. You can meet and mingle with many interesting people at these tournaments while taking in some of the most amazing displays of skill in the sport. Even if you do not find a girlfriend the first time you attend a tournament, you will still learn a great deal about the sport by watching it live.

Be her tennis partner as well as her friend

When you are seeking a milf partner, you should remember to maintain two sides of the relationship. First and foremost, you should always try to become her friend. Many relationships start out as friendships. The two people involved slowly learn that they have compatibility that exceeds a platonic attraction. Since you already know that your partner is single, you have the benefit of steering the relationship in that direction. Yet, you can make the relationship even more compelling for her if you are her tennis partner and someone that she turns to throughout her daily life. Spend time on the courts improving your game and getting exercise. Talk about life or game strategies. Practice against other couples. Tennis can be a great sport for bringing together people, and you can meet an experienced, lovely lady by becoming enmeshed in the sport.

Tennis is a wonderful sport that has many older women as fans. As such, you have the unique opportunity to meet a mature, single lady that wants to spend a great deal of time with someone like you. Following the tips that we have outlined here will help prepare you for finding a gorgeous milf to play sports with and enjoy as a friend. Put yourself out there in the world of tennis and watch your social life improve!

HOW PHYSICAL THERAPY CAN HELP IMPROVE ATHLETIC PERFORMANCE

Physical therapy (PT) was born out of a need to improve the standard of living of injured soldiers, sailors, and other physically handicapped people. The purpose of PT is often not in treating the patient's condition, but rather in improving their quality of life by increasing their ability to perform daily activities. 

For instance, if someone is unable to walk because of a traumatic accident or is unable to perform simple tasks, like climbing stairs, PT can help them return to work and function normally.

Physical Therapy In Sports

Physical therapists are licensed and trained to help people with physical disabilities, especially those that resulted from debilitating diseases, sports injuries, or accidents. With physical therapy, individuals regain their mobility and increase their ability to perform regular activities. 

That being said, here’s how athletes and sports enthusiasts benefit from physical therapy:

Assessment And Testing

First of all, physical therapy can help improve sports performance with a good assessment, testing, and diagnosis of a licensed physical therapist. This is the basic premise of physical therapy, and it can help athletes overcome any physical limitations that they encounter during training or competition. This is because sports medicine doctors are trained to assess and treat injuries that occur in athletics, such as Fit Club NY physical therapy.

One of the keys to good sports medicine is determining the root cause of the problem. Once this is determined, the proper course of action can be devised. Athletes who play competitive sports should have their entire body evaluated each year by a licensed physical therapist.

Maintain The Health Of Bones And Muscles

Some athletes choose to continue working with their physical therapists even after the season has ended. This is because many athletes see the value in being proactive in keeping their physical health at its optimum. 

Regular physical therapy also helps athletes maintain and develop their bones and muscles even when they're not actively playing their sports.

Reduce Or Eliminate Pain

One of the most common ailments that limit sporting activities is a pinched nerve at the back of the leg. When this happens, the nerves that supply sensation to the lower legs become pinched or cut off, causing severe pain and even paralysis in the lower extremities. 

An acute injury to a ligament, tendon, or muscle can lead to inflammatory swelling and a loss of flexibility. This can lead to pain and difficulty in moving the joint. Chronic pain can prevent an athlete or sports aficionado from performing their best.

Physical therapy may be used to control the inflammation and return the joint to normal function. It may be used as a standalone treatment or in conjunction with anti-inflammatory drugs, pain relievers, rest, and ice.

Pre-Season Preparation

Most professional sports teams, if not all, have a team of physical therapists that prepares the athletes for the upcoming season. While it's possible to train without any form of physical therapy, most professional athletes acknowledge that it's impossible to compete at a top-level level without some type of assistance.

Physical therapists are well-trained to perform various physical therapy treatments such as massage therapy, electrotherapy (electric stimulation), iontophoresis, heat therapy, and more. Physical therapy is considered a pre-season activity for every professional sports team and serious athlete.

Speed Up Recovery

How can PT speed up recovery? Once seriously injured, an athlete should take time off from sports to heal physically. This is especially true for athletes who have injured their muscles, bones, or joints through overuse. 

The majority of injuries that occur in sports may be prevented with physical therapy so that athletes can choose to pursue surgery as a last resort. They understand that physical therapy is often the best way to treat their injuries and regain peak performance.

PT may help speed up the recovery by helping the patient regain flexibility, balance, strength, speed, and stamina. A skilled physical therapist will know when to start and how long to prolong the physical rehabilitation program. 

Physical therapy sessions will help athletes, as well as sports enthusiasts, recover faster to get back to their normal activities sooner.

Takeaway

If you're an athlete, physical therapy may be very helpful to maintain flexibility and strength, as well as reducing pain and or discomfort. You can consult a physical therapist before your first game or after your last game of the season. 

Most therapists will begin with a review of your symptoms and then help you understand the cause of the problem and how it can be corrected. Proper rehabilitation and recuperation care can help you get back on your feet quickly. 

So, if you have an injury, it's important to talk to a physical therapist about the benefits that physical therapy can offer you.

UNDERSTANDING ANTI-AGING CREAMS AND WHY YOU SHOULD GET CUSTOMIZED TREATMENTS

Surely everyone wants to stay looking young. While, there is no fountain of youth waiting to be found by intrepid explorers, as far as we know, there is an abundance of anti-aging creams on the market that claim to prevent or reverse the signs of aging. But do those creams actually work? Well, to some degree, many do indeed help to put the brakes on your skin aging. However, if you want to really see results, you should consider using specially customized skincare treatments rather than over-the-counter products.

PHOTO CREDIT | Unsplash/Park Street

The Key Ingredients of Anti-aging Creams 

Whether an anti-aging cream actually works depends on the ingredients it contains. Retinol is one of the key ingredients that can help to prevent wrinkles. As you age, your body naturally loses vitamin A. In turn, that means you are more susceptible to gaining wrinkles and a dull complexion. Retinol can reverse that by increasing cell turnover, building collagen, and improving discoloration. Antioxidants are also commonly used in anti-aging creams because they protect your skin from things like pollution and UV damage.

However, even though such ingredients help to prevent or reverse the signs of aging, they need to come in a high enough concentration to work. Furthermore, everyone’s skin is different, so there is no one-size-fits-all solution. That is one reason why you should get customized anti-aging treatments instead.

Why You Should Get Customized Treatments

The aging process is driven by genes. But the way that your individual skin ages is not necessarily going to be the same as someone else’s. Everyone has a unique skin type. With a customized skincare treatment, such as those available from NavaMD.com, you can get treatment for your specific skin type.

So, how does customized treatment work? The process is straightforward. You complete an online consultation with a qualified clinician. Based on the consultation, a dermatologically designed product will be created, tailored to your exact skin type and taking into account any other health issues you may have. Unlike over-the-counter products, the ingredients that go into your customized treatment are carefully chosen and mixed in the right concentration levels to produce a unique anti-aging cream. You then simply purchase the cream and have it delivered to your doorstep.

A Customized Treatment Is Worth the Investment

While it is true that a customized anti-aging treatment usually costs more than over-the-counter products, it is still very affordable and it could save you money in the long term because you will no longer need to experiment with countless products bought from the store. Trying different over-the-counter treatments without knowing which ones are best suited for your skin can soon become a major expense. Besides, when the results of a customized anti-aging cream are so noticeable, it is more than worthwhile investing in it.

In Conclusion

An individual approach to skincare will always work better because experts carefully consider your unique skin type and your precise needs. You can be certain that the right ingredients and the right concentration and mix of ingredients are used for your individual skin’s requirements, as opposed to over-the-counter products that use generic ingredients and levels of concentration. So, if you want to prevent or reverse the signs of aging, you should definitely consider getting a customized treatment that is created by medical professionals. Combine a custom anti-aging cream with a lifestyle that keeps you mentally and physically active, and you can feel and look young for years to come.

ACTIVITIES FOR SPORTS FANS LOOKING TO MAKE THEIR FANDOM MORE OF A LIFESTYLE

Who doesn’t love cheering on their favorite sports team or donning their preferred player’s jersey to wear to important tournaments and competitions? People all around the world share a love of some kind of sport, no matter what it may be. You probably even know at least one extreme fan yourself. However, there are actually even more ways those sports followers can take their enthusiasm to the next level. Check out below some great hobbies and activities that sports fans should try at least once.

Listen to sports podcasts

One way fans can stay up-to-date on their team’s stats and rankings while gaining a valuable entertainment opportunity is by listening to podcasts related to sports. Podcasts of all kinds are quickly becoming a first choice for information by people everywhere and, nowadays, users can find hundreds of sports themed segments. Just search for your sport and filter through the offerings that interest you. Some of the best out there today include That Peter Crouch Podcast, The Ornstein and Chapman Podcast, and the Match of the Day Podcast.
Follow your team's odds and wager on your picks

There's nothing sports fans love more than watching their team compete live on the field or court. When sports season is afloat, everything else is just seemingly less important. Betting is one great activity for sports followers who are looking to take their fandom to the next level. Combining aspects of competition with skill and entertainment, wagering on your favorite sports organization can be done before, after, or even during a match.

Whether you're into basketball, baseball, football, or even cricket, dozens of sports are covered with expert stats and insights from the best pundits in the industry. For example, in some Midwestern states, online sportsbooks have been legalized within the last few years and offer users the chance to review odds on a variety of sports, making wagering decisions entirely in the virtual realm. Especially in states like Michigan more recently fans can even choose from a large selection of free bet offers to make the starting process more welcoming. Betting on sports can enhance viewing experiences and fan involvement, allowing you to quite literally team up with your franchise in their pursuit of victory.

PHOTO CREDIT | Unsplash/Roberto Nickson

 Viewing sports events is more convenient with the best streaming services available that provide constant access
Sign up for a streaming service

For a dedicated sports fan, there’s nothing worse than missing an important game on live T.V. Thankfully, nowadays, people don’t have to worry about this as much because of sports streaming services. These platforms allow their users to enjoy around-the-clock access to a variety of competitions and even player interviews at any time and place. Gone are the days of setting your alarm to be ready at a specific time for kickoff, as more and more fans are jumping aboard the streaming train. Right now, some of the best include fubo TV, Hulu Live, and YouTube TV. Fans can get their sports entertainment fix in a much more convenient way without breaking the bank.

PHOTO CREDIT | Unsplash/Phillip Goldsberry

Hosting events like a Super Bowl watch party is another great way to get together with friends and enjoy the game even more  
Start a sports blog with opinion and feature articles

Lastly, if you want to take your fandom to new heights, consider starting a personal blog geared towards the sport you love. Even if you aren’t an avid writer, you may find that this endeavor will connect you easily with other fans of the industry through the magic of the internet. You’ll be able to forge new relationships with fellow sports lovers and even improve your writing skills in the process. In fact, if you become good at it, you could possibly use your copy skills to fund your way to big games! After all, blogging is an industry that has exploded in the 21st century and many use it as a way to make a living. If your thing is sports, why not tell the world about how much you love your team?

ROGER FEDERER'S THREE MOST IMPRESSIVE WIMBELDON WINS

The world-famous Wimbledon Championships returns this summer following last year’s coronavirus enforced cancellation. Sports fans in the United Kingdom and beyond will be delighted to see SW19 back in full swing. Tennis betting online will also return with a bang as fans aim to predict the winner and beat the bookies.

The Wimbledon men’s list includes the usual names. Novak Djokovic, Rafael Nadal, Daniil Medvedev, Stefanos Tsitsipas and Alexander Zverev are just some of the stars expected to show up in London this summer.

"Roger Federer" by Clive Brunskill/Getty is licensed under CC BY 3.0

FedEx, the king of SW19

However, Roger Federer has made this tournament his own in recent years, and he’s known in these parts as Wimbledon’s most successful champions.

FedEx has eight Wimbledon gongs, lifting his first in 2003 with the most recent in 2017. Approaching 40 years old, does the Swiss star have another title left in him? We’ll find out this year as Federer aims to bow out with a victory.

Taking a quick break from the Wimbledon build-up, we look back at three of Federer’s most impressive Wimbledon final wins.

2003 beat Mark Philippoussis

Wimbledon 2003 will go down in history for fans of Federer as it was the year he won his first title at the London venue. FedEx beat Australian Philippoussis by three sets to love, claiming his place in the history books, joining an exclusive club of Wimbledon champions. The scoreboard that day showed just how impressive the winner was, reading 7-6, 6-2, 7-6.

His first Wimbledon title was also Roger’s first career Grand Slam, making him the first Swiss player to win a men’s singles Grand Slam tennis title. It kick-started his love affair with playing on the centre court of SW19.

2007 beat Rafael Nadal

Think famous rivalries in sport, and you can’t exclude Federer and Nadal. The two have massive respect for each other after competing head-to-head and carrying tennis for much of their careers. In the 2007 final, Federer came out on top, beating Nadal in a five-set thriller.

The score in that final was 7-6, 4-6, 7-6, 2-6, 6-2. The game swung back and forth, keeping fans in attendance and watching around the world on the edge of their seats. It was a match no player deserved to lose, but no one could deny Roger his spectacular win. Interestingly, that was the first time Federer has played all five sets in a Grand Slam final, but coming through victorious bagged him a record-equaling fifth consecutive title, matching the efforts of Bjorn Borg. Roger wasn’t finished there, of course. There were plenty more thrilling Grand Slam finals played out between Federer and Nadal, with the pair winning more than their fair share of titles during a dominant period.

"Roger Federer win vs Rafael Nadal" by Ryan Pierse/Getty is licensed under CC BY 3.0

2017 Marin Cilic

Federer’s most recent Wimbledon win came in 2017, which was, arguably, his most impressive. We love his victory over Marin Cilic because it ended a five-year wait for another Wimbledon crown, proving he can never be written off in London. He upset the odds before. Will he do it again this year? It would be a brave pundit who says no.

The 2017 final was won by Federer in straight sets, dominating Cilic. The scorecard read 6-3, 6-1, 6-4. Roger was favourite to win that game after blazing a trail of glory to the final, and he didn’t disappoint on centre court. Many players are fazed by the splendour of the occasion but never Roger. He’s as calm when a set down as he is when a setup. It’s that winning mentality and steely character that has set him apart over the years, and although he may be getting on in years, his desire and will to win never drops.

Dates for your diary

Wimbledon 2021 begins on 28 June, with the final played on 11 July. Novak Djokovic enters as the men’s defending champion and favourite to retain his title. He already has five winner’s medals from this competition, and a sixth could be on the way.

The ladies defending champion is Shimona Halep, and many pundits have picked her to continue her rise with another win on Church Road. She showed that she is more than talented enough to win on the London grass, and another big effort is expected this summer.

HOW SAFETY AND STYLE ARE MEETING ON THE SLOPES

Downhill skiing is so electrifying that you can’t think of an entire winter season passing without your constant presence on the slopes. And the thrill that comes with the snow adventure is practically enough to keep you in high spirits for months on end.

However, accidents on the slopes are a reality. In a study led by John Hopkins Medicine, 600,000 ski and snowboarding-related injuries are reported every year in the US alone. You certainly don’t want to be part of these statistics.

Read on to discover how you can enhance your safety on the slopes without compromising your deep sense of style.

1. Wear A Snow Helmet

In the same study cited above, about 20% of all skiing and snowboarding accidents result in head injuries. But wearing a snow helmet can usually reduce the severity of head injuries by 30 to 50%. What could be a major head injury can be reduced to nothing more than a minor headache.

Here are some incredible snow helmet design and safety features you should consider when purchasing your new helmet:

• ABS Shell: Go for snow helmets whose outer shells are made of Acrylonitrile Butadiene Styrene plastic (simply referred to as ABS). These are known to have a strong impact and scratch resistance, great shock absorbance, and wonderful insulation properties. They’re usually light and prevent heat accumulation around your head.

• EPS Padding: Expanded polystyrene (EPS) is an excellent material for the padding since it adequately absorbs impact energy. It can also be blended with other materials to make it more protective in the long term despite the minimal deformations it undergoes with every impact.

• Vents: A completely solid helmet proves uncomfortable when heat accumulates around your head. Buy a snow helmet with enough vents to allow for proper circulation of air around your head. This keeps you cool while on the slopes.

• Removable Goggle Lock: Wearing a snow helmet doesn’t mean you leave your much-needed goggles behind. Choose a helmet whose frame has been designed to accommodate goggles. Better still, go for one with a removable goggle lock, which you can fix and unfix to suit your current preference.

• Built-In Audio: You’ve probably tried wearing headphones with a helmet on and experienced how impossible it can be. That’s why you need a helmet with built-in speakers in case you like listening to music while skiing. Simply plug in the auxiliary cord into your smartphone and you’re good to go.

2. Use Properly Fitted Ski Boots

Your choice of ski boots is critical to your skiing experience. They must be comfortable and give you enough support. Good ski boots can significantly reduce your risk of accidents. Here are a few design and safety features to consider when purchasing ski boots:

• Gender-Specific Ski Boots: Men’s calves are generally situated higher up the leg than women's calves. Ski boot manufacturers use this fact to design different boots for the two genders. 

If you’re female, your ski boots should have lower cuffs that flare out towards the top. The shape at the back of the boots should also be suited to women’s calves. On the other hand, men’s ski boots have high cuffs and are shaped to accommodate men’s bulkier calves

• Flex: This refers to the rigidity of your ski boots. The more experienced you are in skiing and the bigger your body size is, the more rigid your boots should be. Otherwise, if you’re only starting out on skiing or you’re small-bodied, go for less rigid ski boots.

• Construction: Like helmets, what you need are boots with a hard outer shell for protection against accidents and weather elements, and soft inner padding for warmth. Consider buying ski boots with thermoformable foam liners. These make use of your foot’s heat to achieve a custom fit.

• Ski/Walk Mode: During your skiing sessions, it’s normal to hike up ridges in search of untracked powder. You don’t have to change your boots every time you switch from skiing to walking. Go for ski boots with both ski and walk modes. Switching from ski mode to walk mode usually involves detaching the upper shell of the boot from the lower shell.

3. Wear Quality Skiing Goggles

The sun’s rays reflecting off the snow may be stronger than you thought. With such glare on your eyes, you may fail to spot potential dangers in time and end up bumping into obstacles like trees and rocks. Therefore, it’s always good to have your skiing goggles on when enjoying the slopes.

Here are the top design features you should consider when buying skiing goggles:

• UV Protection: Snow considerably increases your exposure to harmful UV light from the sun. Without UV protection, your cornea can easily get sunburnt and leave you with snow blindness or long-term eye damage like cataracts. As such, go for skiing goggles with UV protection. A sealing around the edges is a plus as you’ll be protected from indirect UV light from the clouds.

• Dark Lens Tint: Choose skiing goggles that have dark lens tints as these effectively minimize glare. Make things even better for yourself by choosing polarized or photochromatic lenses. These are even more effective in blocking reflected glare.

• Insulated Lenses: Skiing on a windy and rainy day can be tough on your eyes. Wind blowing into your eyes and raindrops directly splashing into your eyes makes you very uncomfortable and can interfere with your ability to see properly. Therefore, choose properly insulated skiing goggles that properly protect your eyes from these weather elements.

• Anti-Fog Inner Lenses: The padding of skiing goggles comes with the disadvantage of water vapor accumulating on the inner side of the lenses. However, technology now allows you to choose goggles with anti-fog inner lenses to assure you of good vision while on the slopes.

In Summary

You can enhance your style and looks on the slopes while also ensuring that you remain safe. Safety skiing accessories like boots, goggles, and helmets need not be unfashionable. Thoughtful manufacturers have seen to it that they offer you skiing goods that make you look elegant and at the same time protect you from potential dangers.

It’s now in your best interest to shop wisely.

CAN'T GET TO THE GOLF COURSE? 5 WAYS TO KEEP PRACTICING AT HOME

It’s not always possible to visit the golf course as regularly as you’d like, so rather than letting your skills stagnate, it’s a good idea to pencil in some practice sessions to your domestic schedule.

While it may not seem like it, there are actually lots of things you can do at home to maintain and even improve your game, so here are just a few tips to boost the effectiveness of your practicing.

PHOTO CREDIT | Pixabay/Brendan Dalley

Invest in a smart device to enhance your swing

While some people convert entire rooms of their homes into fully fledged golf simulators, with a golf swing training aid like the Home Swing Studio, you can ameliorate your abilities without monopolizing large amounts of space.

So-called ‘mini-simulators’ are smart devices with built-in sensors that monitor your performance, suggest tweaks and use software to track your progress over time. All you need is a compatible smartphone or tablet to run the associated app, and you are good to go.

Use a mirror

Knowing that you need to alter your stance to improve your swing is all well and good, but unless you can actually see the changes being implemented, you will not know whether you have been following the advice accurately.

The simple solution is to practice swings in front of a mirror, preferably one which is large enough to let you see your full body so you can become your own coach, and scrutinize your grip and posture, making changes if you spot any obvious weaknesses.

Practice putting

Putting is an often overlooked skill, but if you cannot get to the course because of bad weather and you have no choice but to practice at home, then it is one you can definitely focus on overhauling without getting in the way of other members of the household.

Carpeted floors are a little better for this purpose because of the additional friction they provide compared with wooden or tiled surfaces, so use these if available, or invest in a dedicated putting mat. Setting up an empty coffee mug, turned on its side, at one end of the room and putting a ball into it from the other is a tried and tested way to train indoors.

Exercise regularly & eat a healthy diet

There is a reason that modern golfers are in good shape; if your body is physically fit all-round and you have a nutritious, balanced diet, you will be better able to perform when it matters.

The same applies to amateurs, so remember that even if you are stuck at home, it is a good idea to stay active, maintain an effective exercise routine and avoid the temptation to gorge on fatty foods and alcohol.

Watch the pros

You can learn so much from simply watching top tier professional golfers play, so when you are not practicing your own skills, know that simply sitting down to check out the action from a recent tournament on the TV is also a good use of your time, as well as being entertaining.

SIX THINGS YOU MIGHT ONLY SEE IN AUSTRALIA

If you love landscapes that change from place to place, dizzying beaches, bustling cities, strange animals, and outdoor adventures (aka hiking and camping), Australia is definitely a top travel destination for you. The Land Down Under always surprises the lucky person who gets to visit the huge island, which is also a continent. 

Here are six remarkable things that you might only see on a trip to Australia.

1. Cute, Cuddly Animals

Not all of Australia's animals are scary. Native to the continent, Koalas are known around the world for their cuteness. They resemble bears but are actually marsupials and carry their young in pouches, like kangaroos. 

Wallabies, also marsupials, resemble small kangaroos. They begin life the size of a jelly bean and crawl to their mother's pouches for nurturing.  And, you can see full-sized kangaroos in their natural habitat at Kangaroo Island off the coast of Adelaide.

But not all of Australia's cute and cuddly animals are wild. While here, you'll notice a lot of Cavoodles, a hybrid dog breed with Poodle and Cavalier King Charles Spaniel's parents. Aussies love them for their loyalty, cuddly looks, and hypoallergenic coats. Although they were likely around first as "accidents," the first recorded litter was born in Australia in the 1990s.

2. One of the Seven Wonders of the World

Australia's Great Barrier Reef is the largest coral reef on the planet and has made the list of The Seven Wonders of the World.  It's so big it can actually be seen from the moon. The reef is comprised of more than 3,000 reef systems and is teeming with marine life. Divers can explore 400 types of coral and 1,500 species of fish. 

The Great Barrier Reef is a must-see while traveling the continent, especially since environmentalists say it's disappearing. One study found that climate change and the warming of the ocean waters have caused the reef to lose over half of its corals since 1995.

3. World's Largest Sand Island

If you want to sleep under the stars, there's no better place than on Queensland's beautiful Frazier  Island. Made entirely of sand, the island is the world's largest of its kind. The shifting sands make every visit here look different. 

Go "glamping" at the luxurious Rainbow Beach or pitch a teepee tent and rough it at Poverty Point or Freshwater.  Named for its stunning colorful sand and water, Rainbow Beach is one of the best beaches the Sunshine Coast has to offer. 

4. Big, Scary Animals

Australia is home to some of the strangest animals in the world. For example, the Pteropus, the world's largest bat species. It's commonly called a "flying fox" because that's exactly what it looks like. It has the body and face of a fox and wings for flying. Then, there's the weird beast-worm that grows up to a metre long and can live as long as eight years. And, pythons are so common that around Brisbane, they slink from tree to tree in parks looking for ring-tailed possums to feed on. Fortunately, they are neither poisonous nor aggressive, but they can swallow small pets like house cats whole. 

Strong teeth, a gaping jaw, and a bad temper give the carnivorous marsupial from the island state of Tasmania the name Tasmanian Devil. It's mainly a scavenger that feeds on roadkill but has been known to attack poultry. 

5. World's Largest Fish Market

There's nothing quite as tasty as fresh seafood, and you can sample some of the world's freshest and finest at the Sydney Fish Market, the largest one of its kind in the world. It's all in one building by the beautiful Sydney Harbour. So, while you're awing at the variety and amazingly low prices and nibbling on delicacies like lobster mornay, scallops, and chili crab, you'll have stunning views of one of the world's most famous harbours. 

6. An Iconic Scenic Drive

You'll find one of the world's best scenic drives on the Great Ocean Road, a 243-km road along Australia's gorgeous southeastern coast between the Victorian cities of Allansford and Torquay. The iconic highway is listed as an Australian National Heritage Site. Rent a car for the trip and keep in mind that Aussies drive on the left side of the road. You'll go past spectacular views like The 12 Apostles, a collection of limestone rocks towering over the rainforests. 

There's much more to see in Australia that you won't likely see anywhere else. After all, it's the largest country in the Oceania Region and is surrounded by numerous smaller islands.

HOW TO MAINTAIN ATTRACTIVENESS FOR YEARS: THE ROLE OF FITNESS IN A MATURE AGE

Regardless of how old you may be, engaging in the game of fitness exercise isn't too late. Many reasons surround why we people tend to abandon fitness exercise, such as health problems. On the other hand, some do believe that fitness exercise is meant for them. The truth is that you require a more active lifestyle to maintain your attractiveness through fitness. Getting fitness exercise can help in the boosting of energy as well as the maintenance of independence. Fitness helps in the protection of the heart and the management of symptoms relating to illness. Maintaining your attractiveness for years through fitness can be achieved easily when you engage in lots of fitness exercise.

Why fitness is good for healthy relationships

When to comes to the maintenance of a good mental health level, engaging in exercise is essential. When there is the movement of the body, endorphins are released, which helps us have a good feeling as well as helping us wage war against stress and anxiety's effect. Endorphins are natural opioids in the body that ensure pains are blocked out. People are very excited after a workout session. Thanks to these hormones. A long-lasting effect of fitness exercise can be seen, and it is connected with social engagements not only for that moment but also till the next day. For a healthy and strong relationship, it is important to find someone who will not only support you but also train alongside you. This website allows you to consider like-minded people.

The right approach guarantees a slender body

Lots of people crave to have a slender body. Using the right approach in fitness exercise can easily help you have a slender body. For example, running is great for cardio and assist in getting rid of fat from the body. In addition to that, it helps in the improvement of lung capacity as well as stamina. Getting a slender body can is guaranteed when you run. It is mostly seen at the gym when people use the treadmill. Since running helps in burning fat, you can easily get a slender body.

Improving mental and physical health

Physical activities are good for the body for many reasons. It can help in the improvement of mental and physical health. Fitness exercise can help in the reduction of anxiety in which most people suffer from. Also, engaging in long-term and everyday exercise can help in the reduction of the chances of being depressed. Fitness exercise has a large potential for the enhancement of our well-being. Walking for few minutes only can help in increasing and improving our mental alertness. Not only that, but it also helps in improving energy and positive mood. Taking part in fitness is a great way to improve mental and physical health as it helps in improving one's self-esteem.

Cognitive Function

Fitness and exercise have direct actions on the body. It helps to ignite responses that include changes in the level of insulin, endorphins release, and inflammation. Also, promotion of growth factors' production is achieved. The growth of the new brain cells is affected by these chemicals. So, the brain's health is generally impacted by exercise. Coping with the challenges life brings on one's way remains one of the cognitive benefits of engaging in a fitness exercise. It helps in improving and boosting one's memory and thinking. It is done by bringing improvements one the mood of a person as well as stress, anxiety, and depression reduction.

How much time to spend on physical activity?

Deciding to have proper care can be a life-changing decision, regardless if you are hitting the gym or not. But before you do, what should be the time to spend on any physical activity? Most of the people must have been used to the Federal guidelines, which okay the duration of physical activity to be 30 minutes of exercise at a moderate level five times every week. The time to spend on physical activity may vary depending on what you seek. If you seek some health benefits, you may be required to spend more than 30 minutes.

In some cases, you may not even need up that that amount of time. For instance, a person seeking to get his blood pressure reduced should spend up to 61 to 90 minutes engaging in physical activity every week. It has been proved to be more effective than a person craving to have the same blood pressure lowered by spending 30 to 60 minutes every week.

Endless benefits are associated with fitness, even when it comes to maintaining one's attractiveness in the long run. Taking part in exercise is a good way to remain healthy and fit and make one's relationship a truly amazing one since it also offers a wide range of benefits to the brain.

4 TIPS FOR EVALUATING CBD PRODUCTS AND BRANDS

CBD products and brands are proliferating the consumer market due to the high demand for such alternative treatments for various disease signs and symptoms, such as pain, stress, and sleeplessness. Legitimate products don’t guarantee any therapeutic claims since they’re categorized as food supplements and not as medicines.  

To ensure you fully benefit from CBD and avoid unmet expectations, it’s crucial to be keen when buying these types of products. Here are some of the best tips when evaluating CBD products and brands:  

1. Read CBD Brand Reviews 

One of the most recommended tips when evaluating CBD products and brands is to read CBD brand reviews. Product review sites, social media channels, and the company's website are the best places to read reviews about CBD products. 

Check these essential things that you need to note when checking reviews: 

• Product Quality: Check what previous customers have to say about the quality, usage, and effects of CBD products (CBD oil, tincture, topicals, or edibles) on their health. Does it come with correct labeling with dosage instructions included? Are they happy with the results? How long did they use the CBD product before they attained their desired outcomes? 

• Customer Service: Find out how the CBD company takes care of their customers. Does the company have a toll-free number to call? How did the customer service resolve the client’s problem regarding the CBD product purchased? 

• Ratings: Look for the star ratings and reviews of verified customers. Why did some customers rate the CBD product poorly? Were there any false claims that disappoint the buyer?

2. Check The Brand’s Reputation  

Deal with a reputable CBD brand by checking the company’s reputation. Here’s how: 

• Check The CBD Company’s Website: Visit the CBD brand’s website and go to their ‘About Us’ page. This is where you can read the company's profile (including vision and mission), how they process their CBD products, and other relevant company information. Also, read the testimonials to get insight into how satisfied their customers are. 

• Ask Around: Do you know a relative or a friend who has been using the CBD product? If yes, then ask the CBD users about their experience. Do they highly recommend the brand of CBD oil you plan to buy? 

3. Know The Source 

CBD products may have different sources in terms of country of origin and the hemp plant or cannabis plant used, including the plant cultivation and manufacturing process. It’s crucial to know where the CBD product has been manufactured to ensure its legitimacy. 

Check the following details when analyzing the CBD source: 

• Sustainable Farming: You want to ensure that you’re only sourcing CBD products that are made of organic hemp plants–cultivated using sustainable farming (helping farmers and the environment alike). Make sure that the hemp or cannabis plants weren’t treated with harmful pesticides, which can harm your health. This is especially true if you’re planning to ingest CBD oil. 

• Extraction Process: CBD can be extracted in hemp or cannabis plants using different methods, such as carbon dioxide extraction (CO2 extraction) and butane extraction. CO2 extraction or decarboxylation is highly recommended for ingesting CBD products because carbon dioxide is naturally found in the body, causing no harmful effects, unlike alcohol and butane. 

• Type Of CBD Oil Used: Depending on the cannabinoid levels (will be discussed below), CBD oils are categorized into three types. Cannabinoids pertain to the active ingredients found in CBD products, such as cannabidiol (CBD), terpenes and flavonoids (responsible for flavor and aroma), and tetrahydrocannabinol (THC). The THC content in CBD products should be less than 0.03%. Otherwise, it’s considered an illegal cannabis product. 

4. CBD And Other Cannabinoid Content 

As mentioned, CBD can be categorized according to the cannabinoid content, which includes the following: 

• CBD Isolate: CBD isolate refers to the purest CBD form, which is recommended for first-time users who want to experiment with the potential health benefits because it doesn’t contain other cannabis compounds. Since CBD isolate is refined, it's generally odorless and tasteless.  

• Broad Spectrum CBD: This CBD type contains plenty of naturally occurring compounds from the hemp or cannabis plant without the psychoactive ingredient, tetrahydrocannabinol (THC).

• Full-Spectrum CBD: This form of CBD contains all cannabis or hemp plant compounds but has a low THC level, hence it won’t cause a psychedelic effect. Full-spectrum CBD is considered more natural and less processed than CBD isolate.  

Conclusion  

Evaluate the CBD products and brands by checking product reviews and the company’s reputation. Also, it pays off knowing the source and cannabinoid content of the product to ensure that you’re getting your money’s worth. Knowing that you’re dealing with a legitimate seller and using a high-quality CBD product gives you peace of mind that your health, safety, and general well-being are safeguarded.

8 COMMON CAUSES OF ACNE

Acne is a common concern of many people, especially teenagers. Basically, it’s a skin condition that occurs when hair follicles are clogged with dead skin cells and oil. It leads to pimples, whiteheads, and blackheads.

Although common among teenagers, it affects individuals regardless of their age. Depending on the severity, acne may scar the skin and cause emotional distress.

Luckily, there are many acne treatments available today. Plus, lifestyle changes like tweaking one’s diet and going on a detox program can make a difference in preventing acne. If you want to learn more about the detoxifying properties of substances and minerals like zeolite, don’t hesitate to visit their website.

However, before you choose or get started with any acne treatment, it’s wise to know what causes acne. This way, you can pinpoint which one is applicable to you and determine how to best address the issue.

1. Oil-Based Beauty Products

Not all skin care products are created equal. Moisturizing creams, makeup, hair products, and lotions contain mineral oil, sulfates, cocoa butter, coconut, and silicones that may end up blocking your pores.

That’s why you have to read the label of every beauty product you wish to use and settle for oil-free, non-acnegenic, non-comedogenic, and unscented ones. These products may minimize excess oil production, and they shouldn’t clog your pores. Just don’t forget to wash your face after using any skin care product and apply your preferred treatment for acne.

2. Hormonal Imbalance

Hormonal factors related to progesterone and estrogen are common when it comes to female acne, and these include changes in hormones because of menopause and pregnancy. Circumstances such as switching, stopping, or starting on birth control pills may also worsen or cause acne. After these types of changes, acne may even occur for several months.

3. Stress

Stress plays a big role in skin problems like acne, and it’s suspected that a hormone called cortisol is responsible for it.

Whenever you’re stressed, the adrenal gland will produce cortisol. Research suggests that hormones are produced locally in various kinds of skin cells and hair follicles. Even if it’s referred to as the ‘stress hormone,’ it’s actually an essential compound that helps regulate bodily processes, including neurological systems, digestive systems, and immune systems that affect your mood.

However, when you undergo chronic stress, cortisol may start working overtime. This can result in problems with other bodily processes and negatively impact the condition of your skin. Excess cortisol can create a favorable environment for acne, which thrives when bacteria is present.

4. Underlying Medical Condition

Acne may also be caused by undiagnosed medical conditions. For example, in women, a health condition known as a polycystic ovarian syndrome (PCOS) typically triggers difficult-to-control or chronic acne. In this case, it’s essential to consult a dermatologist who can perform an exam to identify the root cause of the issue more accurately.

5. Pressure On The Skin

Subjecting your face to repeated friction or frequently touching it may aggravate acne. Hoodies, cellphones, helmets, hats, tight collars, or even your hands can cause bacteria and sweat to get trapped in your skin and ultimately lead to acne.

6. Genetics

If one of your family members has dealt with or is dealing with acne, you might be predisposed to have it as well. The reason behind this is that certain characteristics of your skin, such as the visibility and size of your pores, are dictated by your genes.

Such genetic factors are out of your control, so it’s best to change your skin care regimen to give your skin a fighting chance. This means knowing the type of skin you have and using only skin care products that work for your unique circumstances. A seasoned dermatologist should be able to help you with such matters.

7. Unhealthy Diet

Even if it’s a myth that eating chocolate and greasy food can cause acne, there’s actually a link between acne and a high dairy/high glycemic diet based on recent research. So if you want to prevent acne, make sure you’re eating a healthy, balanced diet.

8. Pollution

You might not have considered the effects that the environment you’re in has on your skin, particularly the UV radiation, dust, and dirt you’re exposed to outdoors. Having a layer of grime on your face all day may increase your chances of getting clogged pores, so removing it through a consistent cleansing routine is recommended.

UV exposure can also increase your risk for premature signs of aging like dark spots and fine lines. Acne can also be caused by sun exposure since the skin compensates for dryness by producing excess oil. This is why it’s crucial to apply sunscreen daily to protect your face in general and prevent acne.

Conclusion

Now that you know the common causes of acne, the next thing you should do is to consult your doctor about the most suitable solution for you. Acne treatments may vary depending on the issue’s severity and type. If you’re considering certain medications or procedures, always talk to your doctor first about the benefits and risks of each and continue seeing a specialist until your skin improves.

5 TYPES OF INSURANCE EVERY CONTRACTOR NEEDS

Contractors are at risk of incidents that may cause additional expenses, ranging from site injuries to the collision of a work vehicle. There are affordable contractors insurance options that every contractor should consider to be protected from these unforeseen circumstances. Moreover, most clients require you to have insurance. You may hurt your chances of winning projects if you are not properly covered. Below are five of the most important types of insurance that you should have as a contractor.

Errors and omissions insurance

This type of insurance is also called professional liability insurance. It covers claims caused by mistakes or errors on your end, either made by you or your workers. One example is if a client complains that you used the incorrect materials causing problems in their property. Another one is if a client claims that your recommendation did not work or it caused an unwanted outcome in their place. Whether what they say is true or not, you may be held liable for it. This coverage will pay for the expenses involved in the said situations.

General liability insurance

Two of the most common problems that contractors face in their projects are property damages and injuries to others. With the right insurance, the expenses related to these incidents will not come out of your pocket. Having general liability insurance will save you the headache of worrying about the costs. Having safety measures on-site is important to prevent accidents, but there is still a chance that they may happen. Do not take the risk of not being covered in these circumstances.

Commercial auto insurance

It’s not just businesses in the transport industry that require commercial auto insurance, but any company that uses a vehicle for work. It could be a company car for driving from one site to another, for purchasing materials, meeting with clients, and the like. It could also cover a personal car used by an employee for business-related matters. Road mishaps could happen that may result in injuries, and car or property damage. Your company must pay for these expenses if you do not have commercial auto insurance.

Worker’s compensation insurance

Workers could get hurt on-site while working. It could cause serious injuries that require medical attention or even hospitalization. The accident may also cause disability, or worse, it could be fatal. Your company will have to pay for medical expenses, funeral expenses, or disability support if you do not have the right coverage. Worker’s compensation is the insurance that will cover these events. It will also cover loss of income if the employee cannot get back to work because of the injuries sustained.

Tools and equipment insurance

The equipment and tools that you use at work could be lost or damaged. They may be stolen or broken due to accidents or natural disasters. Repair or replacement could be costly. You don’t have to shoulder these expenses if you are covered by tools and equipment insurance.

Having the appropriate insurance as a contractor will win you more projects, and it will also protect you from unexpected expenses due to work-related incidents.

DO YOU NEED A GYM TO GET FIT?

If you’ve just given birth, the first thing that you might want to do is to get back into shape. However, you might not want to enter a fitness club because it's too pricey, there isn't a gym close by, or the responsibilities that come with the new baby might have made your life too hectic for a gym getaway. 

Even though nice fitness equipment, smart gyms, and equipment are all fantastic, there are many options that you can try to get a great workout without spending for gym access. Getting in shape for free is simpler than you think, and there are several ways to do so. 

Here are some tips you could follow. 

1. Utilize Online Workout Programs 

If you're new to exercise, you might not know what types of exercise you want. For women who have just given birth, you might also feel overwhelmed when entering a new workout area and thinking that you have a baby waiting for you at home. Therefore, online training is a great alternative to going to a gym or studio. You can try out various classes from the comfort of your own home by checking out programs like 28 AT HOME to learn more. 

Being a new mom also entails a lot of responsibilities, such as keeping your baby safe and making sure that the breastfeeding cycles are kept monitored. Online classes, allow you to get fit in the comfort of your own home. You can easily sneak out for a few minutes of work out while the baby is asleep. 

Another benefit of using online fitness services us that they significantly cost less than comparable offline programs. This will allow you to save a part of your budget on other needs that are essential to keeping your newborn healthy. 

2. Use Your Body To Workout 

As someone who just gave birth, your body might not be in the shape it used to be. Many women have reported that their bodies’ capacity to engage in physical activities has tremendously changed after giving birth to a baby. If you’ve had a normal delivery, it’s safe to say that you can exercise a few days after. However, if it’s complicated or you’ve had a C-section, you might need more days to fully recover.  

If your body is ready or if your doctor has told you that it’s safe to get back to exercising, bodyweight training might be a great option for you. Bodyweight training is a form of strength training that uses only your body weight as resistance. It's an exercise that is just as good as lifting weights or using a weight machine. 

Working out with your own body is more comfortable than working out with appliances, so what else does it have to offer? To begin with, you’ll end up working more muscles at once than if you used weights to focus on one body part. After pregnancy, it’s normal that fats will accumulate at different parts of your body, so increasing core utilization while stabilizing muscles can help you with this goal.  

Also, you can get just as good of a workout on the floor. Depending on your objectives, taking regular walks, beginning a running routine, or attempting at-home yoga can be helpful. Kettlebells, dumbbells, resistance bands, and even household items are just as good when it comes to home gym equipment. 

If you want to improve your home workout routine after giving birth, then working out with your own body can be a good option. 

3. Level Up Your Commute 

There might also be moments that, even as a new mom, you might need to do short commutes. If you love riding a bicycle for fun, why not use it for transportation as well? Changing your commute can have a significant effect on your overall health. While someone is looking after your newborn, try biking a few days a week or walking a few minutes to a nearby grocery if you have the time. 

According to a study, biking for errands has the same health advantages as going to the gym. Cyclists have a lower risk of death from all causes than those who drove or took public transportation frequently. 

4. Don’t Ignore Proper Diet 

Regular exercises are useless if you don’t pay attention to what you eat. Whether you just gave birth or not, valuing the importance of combining your workouts with good nutrition and eating habits should be your priority.  

In your condition, it’s never advisable to go on a crash diet. Your body’s still vulnerable, so getting into such might cause conditions you don’t want to have. Instead, simply eat whole food like fruit, vegetables, whole grains, protein, and healthy fats. Eat sufficient quantities to sustain your physical activities. A well-balanced diet will help you get the calories and nutrients you need to fuel your everyday activities. 

Is Getting Fit Without Joining A Gym Possible? 

Absolutely! As a new mom, you can always find ways to get fit without joining a gym. All you need to do is to follow the suggested practices above to achieve the body you’ve been dreaming of. In this way, you can take care of yourself and get as much time and moment with a loved one who needs your care.  

SPORTS INJURIES 101: ANKLE HEALTH

The ankles are major weight-bearing joints in the body. Due to their functions, they're prone to injuries when walking, running, jumping, and landing. Even though everyone is at risk of these injuries, athletes are at a higher risk. 

Up to 50% of all ankle sprains reported are linked to sporting activities. Also, men aged 15 to 24 years seem to have higher sprained ankles rates than women in the same age group. In their 30s, women report higher rates of ankle injuries.

The overuse of feet on activities that put too much strain on the ankles during sports makes them prone to these injuries. Others suffer re-injury due to the obligations they might have in participation in professional sports. This can often lead to long-term ankle injuries or disability.

4 Common Types of Ankle Injuries in Sports

The ankle joint comprises the bone, tendon, and ligament, and either of them can become damaged. The ankle joint connects your lower leg to your foot. Damage to either of these parts is what is called an ankle injury. You can follow this link to read more on sprains and other ankle-related injuries.

In the meantime, have a look at these common ankle injuries.

1. Ankle Sprain

Ankle sprains are among the most common ankle injuries. These are injuries to the ligaments that keep the joint in place. A sprain is a sign that one or more ligament has overstretched and torn. The most common sprain is the high ankle sprain which is the injury to the syndesmotic ligament that connects the knee to the ankle.

Most sprains are, however, not very serious and heal with ice and rest treatments. If there are persistent pain and swelling, it's advisable to see a physician for a proper diagnosis. Untreated moderate and severe sprains could lead to a weaker ankle that's even more susceptible to re-injury.

2. Achilles Tendonitis or Tear

The Achilles tendon is the largest in the body connecting the two main calf muscles to the heel bone. The tendon is often overused, making it especially susceptible to inflammation. The condition itself is called Achilles tendonitis and is treatable by tendonitis ankle treatment.

When not addressed adequately, it could lead to an Achilles tear, which is the tendon's total rupture. It mainly occurs gradually over time due to repeated inflammation and damage. It can also occur due to sudden trauma, and you'll most likely hear a popping sound and heel pain on landing from a jump. 

A foot and ankle physician can examine and determine the extent of the damage through a physical examination or an MRI.

3. Stress Fractures of the Ankle

These fractures are common on both the foot and ankle, where the bone breaks due to repetitive force or impact. The typical stress fractures are: 

• Talus fracture: This is the small bone between the heel and the bones in your lower leg, the tibia, and the fibula.

• Metatarsal fracture: These are the bones connecting the ankle to the toes. The bones help you balance while standing or walking and also help to support your body weight. Each foot has five of these bones. The stress fractures may not be noticeable right away, but it's a severe condition that requires medical attention. It's said to cause permanent ankle disability if not treated.

Stress fractures also can occur when a person changes their usual physical activity. For example, a sudden increase of activity or a change in workout surface can cause this type of injury. The most common signs of these fractures are:

• Pain around the injured part may start gradually and increase over time

• You notice a foot bone that seems out of place

• Swelling and bruising

• Tingling or numbness

• You experience pain when you put weight on the foot

• You have difficulty in moving your feet and toes

Since stress fractures occur over a long time, you may fail to notice these symptoms immediately. For that reason, ensure you attend regular foot checkups.

4. Ankle Fractures

Any traumatic impact or injury can cause these fractures. It's different from an ankle sprain, but it can occur at the same time. It's easy for you to confuse the two if you self-diagnose. Regardless of the type of fracture, it requires the attention of an orthopedic ankle specialist. A fracture where the bone is protruding from the skin requires immediate medical attention to minimize infection risk.

Returning Active Sporting After an Ankle Injury

Going back to play after an ankle injury depends on the injury's severity and your body's natural ability to respond to treatment and heal. Ankle sprains are graded from grade one to three, with one being mild and three severe. A grade one sprain may take up to two weeks to heal, while a grade two sprain may take up to five weeks. The treatment for sprains may involve compression, ice, rest, and elevation.

Rehabilitation and Condition Training

After commencing treatment, your physician may recommend a physical therapist who uses techniques to help your ankle become ready for your specific sport. Also, to help you restore the ankle's normal functioning. The rehabilitation process requires the early involvement of a physical therapist or trainer for a speedy return to play.

You will also need conditioned training to get fit enough for competitive sport, which might take a bit more time. Ultimately, it all depends on the injury and the time your body takes to heal.

How To Maintain Ankle Health in Sports

While some ankle injuries are purely from accidents that can't be avoided, these tips are recommended for a reduced risk of injury.

• Ensure to warm up before exercising or sporting activity: A slow jog or light stretching for two to three minutes will warm up the joints, including the ankles reducing the risk of injury from sudden stretching when you engage in a sport. Ensure not to force the stretches.

• Gradually condition your muscles for the sporting activity: Muscles need to be made ready for a sporting activity by conditioning the muscles gradually before the main activity. You can use cross-training activities to help build muscle and muscle strength and avoid injuries.

• Avoid uneven surfaces for training: Most ankle sprains are caused by stepping on uneven ground or surfaces. Be careful if you have to run or train on uneven ground. However, try to practice on the ground you'll be sporting on to condition your body to balance correctly on the ground. This applies primarily to racing activities.

• Match your shoes with the sporting activity: There are shoes for most, if not all, sporting activities. If you're involved in a sport or exercise for two or more days a week, ensure to wear the appropriate shoes to reduce the risk of ankle injuries. 

• Choose a shoe for your foot type: If you're flat-footed, or suffer from heel pain, choose more stable shoes rather than minimalist or neutral shoes. A neutral shoe will work just fine for a foot with a normal arch and without any foot problems. However, you should also consider your sporting activity to decide whether you need a shoe with any stability features.

• Replace your shoes when the heel wears out on one side: Some people's shoes wear out on the sides of the heel, causing it to become angled. This alters how you walk and puts strain on the ankle as it tries to balance the rest of the body upright. When this happens, replace the shoes to avoid further strain and injury to the ankle.

• Maintain a healthy body weight:  Although uncommon, it's possible to be overweight as an athlete. The ankles and feet carry your entire body weight. Doctors believe that the excess weight puts more pressure on your ankle joints, making them more susceptible to injuries. Strive to maintain proper body BMI by eating a well-balanced diet that also keeps the muscles around the ankles strong.

• Do regular ankle exercises: Ankle exercises such as non-weight bearing inversions and aversions, ankle circles, alphabet tracing with the big toe, among others, are said to be effective when done regularly.

• Prevent re-injury: If you have suffered a previous injury on the ankle, you can use bands or tapes that help put the joint in place and avoid the injury's recurrence.

• Listen to your body: Learn to read the signals your ankles and feet are sending and avoid straining them further. If you experience pain or discomfort in your ankle during an activity, it's advisable to stop the activity until the pain stops.  Also, if you've been recovering from an ankle injury, ensure to take proper caution, rehabilitation, and conditioning to avoid a re-injury.

Ankle Health in Sports

There's no doubt that athletes' feet and ankles do quite some heavy lifting during the duration of their sporting careers. This makes injuries inevitable. In that case, it's crucial to keep the ankles in good health to provide the needed support to perform in sports. It also helps to keep the injuries to a minimum.

The key is to ankle health in sports seems to lie in health, safety, proper sporting shoes, and listening to the body. Also, avoid self-diagnosis and have every issue checked by a qualified professional to avoid escalation to severity. It's also important to take time to heal before going back to sporting activities.

THINGS TO KNOW WHEN MAKING A ROMANTIC DINNER FOR AN OLDER WOMAN

They say the way to someone’s heart is through their stomach, and nothing quite says “I like you” like the effort and love involved in cooking a meal.

How to Impress an Older Woman with a Homemade Romantic Meal

It is often said the way to a man’s heart is through his stomach – however, this is often true for women. There is nothing quite like the effort it takes to cook a good meal, to express just how much you like someone.

Many older women were born when women were “tied to the kitchen sink,” and men were never seen at the cooker. However, times are changing, and many women feel there is nothing sexier than a man who knows his way around the kitchen.

Things to Consider When Building your Menu

Menu building is the most important part of cooking a meal for an older woman. While execution and nailing the dish is important, your choice of ingredients not only say a lot about you but also what you think of her.

One of the best ways to create and build your menu is to talk to women and listen to their answers. When you are chatting with older women, try to find out about their favorite foods, drinks, etc., because your tastes may not be the same.

Not only might you have different tastes, but older women might have different dietary requirements, avoid certain foods and even be allergic to different ingredients. It’s best to know before you start cooking.

Observe Dinner Etiquette

Once you have spoken to the older lady in question and planned the perfect menu to impress her, you need to consider dinner etiquette and the dining differences you might have. In a restaurant, the right glasses, cutlery, and dinner settings are set by professionals, but you’ll need to do it yourself at home.

On top of setting the table, older women often have polished dinner etiquette – growing up at a time where meals always took place around the table. It is important to consider several different things before sitting down for dinner with an older woman, including:

·       How you hold yourself at the table (keep elbows off the table, don’t slouch etc.)

·       Don’t drink too much (Dutch courage is great, but getting sloppy drunk at the table will not impress your date).

·       Keep conversation clean (unless she takes it in a different direction)

·       Don’t eat with your mouthful.

·       Ask questions – and listen to her answers.

·       Offer drinks, check things are ok and clean dirty plates from the table.

Ideas of What to Cook

While it might seem tempting to impress your date with an extensive selection of food and dishes. As the host, if your meal requires a lot of cooking, your guest will be left alone for long periods – or worse, she might join you in the kitchen when you’re at the most stressful time.

Instead, carefully plan meals that can be prepped in advance or reheated before serving – this way, you can ensure you’ll not leave your date alone too long.

Salads:

Salads can be prepped long before your guest arrives. Prepare the salad of your choice and leave it in the fridge until it’s ready to serve. If you find your salads get soggy when left in the fridge, don’t add the dressing until it’s ready to serve and better still, keep all elements of the salad prepped but separate – this way you’ll be able to throw it together at the last minute, and it will taste fresh.

Charcuterie:

Another great dish that can be prepped in advance are charcuterie boards – they look impressive and great for fussy eaters and require no cooking. Simply prep your meats and cheeses, and you can pick up sauces, olives, and crackers in the supermarket, and your dish will be complete. They make for a great starter for when your guest arrives, or just a pre-meal snack.

Oven Roasts:

Oven roasts taste great, require very little preparation, and can be left alone to cook. Any meat can be used in a roast, and if you don’t have an oven, a slow cooker or crockpot will work just as well. The most difficult part of a roast is your timings; everything else is thrown into the oven together and taken out just before serving.

Fish:

Fish isn’t everyone’s favorite, but if your older date likes seafood when done well, it’s one of the best meals you can enjoy. Fish takes a matter of minutes to be pan-fried and can be served with something as simple as a salad or roasted vegetables and doesn’t require any sauces – just a squeeze of lemon.

Complete a Practice Run with Friends

Before your cooking date with your older lady, if you’re not used to cooking, others do a practice run in your house before inviting her over. Your friends will be honest, you can test your timings and tweak anything that didn’t come out quite right.

Make sure you write down everything you need to do and keep a plan or a checklist to ensure you don’t forget any ingredients or crucial parts of the cooking process.

6 TIPS FOR PLAYING LACROSSE WITH FRIENDS

Consumers learn more about playing lacrosse by reviewing helpful tips. The tips make them a better player and give them strategies for winning more games. As they learn more about the game, they develop strategies for avoid mistakes and becoming a more efficient player on the field. They can also find solutions to common problems that lead to losses.

1. Use A Soft Touch Catch Method

When catching the ball, the player must soften their hands and try not to grip it too hard. It's best to look at the ball like an egg and catch it as if they are trying not to break the egg. It gives them a better advantage, and they can prevent the ball from sliding through their hands. When throwing the ball, it is best to use the same approach as if they are throwing it to someone else without breaking the egg. Consumers can learn more about Lacrosse Balls by visiting a supplier or retailer now.

2. Make Eye Contact with the Passer

The player should make eye contact with the passer as they are getting ready to catch the ball. It improves their hand and eye coordination and improves their chances of catching the ball properly. Proper catching makes them a better team player, and they are less likely to miss the ball or make other mistakes that cause them to lose the game.

3. Learn to Pass with Both Hands

While most players have one hand that is dominant than the other, it is important to learn how to pass and catch the ball with both hands. This makes them a more effective player, and they can pass at a moment's notice.

4. Follow Cradling Methods

When getting ready to pass the ball, it is important to cradle the ball with the stick. This means that the passer will capture the ball in the pocket of their stick and cradle it as they are getting ready. With the right amount of practice, the player will be able to master the skill without looking at the ball for a long time, and they will maintain full control over it until they send it through the air.

5. Look In the Right Direction When Passing

It is vital for players to look in the direction where they are passing the ball. They will ensure that the ball will go in the correct direction and won't miss the player they are passing to. The technique helps them pass effectively and avoid sending the ball in the wrong direction and allowing the other team to get it.

6. Maintain Communication with All Players

Effective communication throughout the game is vital for the players, too, and this is how they can coordinate plays on the field. They can create plays and code phrases that they know, but the other team won't understand. It is a great way to avoid issues on the field, and the team can work together to win their next game.

Consumers who love to play lacrosse need helpful advice for improving their game. They can learn better ways to pass and catch the ball without problems that lead to points for the other team. They can also find great strategies for cradling the ball and maintaining better control over it. As they review the tips, they find better ways to win each game.

THE OUT-OF-THE-BOX CARTIER EYEWEAR COLLECTION: A STYLE GUIDE

There's no question that Cartier is one of the most sought brands of stylish eyewear worldwide. Cartier is known for high-quality signature stylized eyewear. Whether you want to look more professional, chic, casual, hip, or sexy, this brand’s eyewear collection offers unlimited styling possibilities. 

But how do you style using Cartier eyewear? Learn some expert tips by reading the guide below. 

Explore Your Cartier Eyewear Options 

The first step in styling your outfit for the day or OOTD related to your everyday eyewear is to explore your options. You’ll find various sizes, shades, and frame styles of eyeglasses sold online and in brick-and-mortar optical shops. 

When exploring your eyewear options, make sure to consider the following: 

• Personal Preference: At this point, you probably have an idea of the eyewear style you want for yourself, so go ahead and choose what your heart desires.  

• Optical Shop’s Reputation: You can buy Cartier eyeglasses online, and different sellers or optical shops offer this brand. Make sure to only deal with legitimate sellers. Check out this authentic Cartier optical eyeglasses collection to pick your stylish Cartier eyewear. 

• Budget: From the wide array of eyewear options available online, you can choose one that fits your budget without sacrificing quality because Cartier is a reputable brand you can trust.  

Know the Best Frame for Your Face Shape  

Every person has unique facial features, and the shape of your face has a recommended eyewear style for your best overall look. Check this quick guide to know the best eyeglasses for your face shape: 

• Square Face 

Because people with square faces have bold, angular features with a slightly wider area on the side, round and oval-shaped frames are highly recommended. These opposite shape eyeglasses draw away from the face’s angles, providing a good balance and natural look. For sunglasses, pick wider curved sunglasses designs to balance the cheekbones and soften sharp angles.  

Give Cartier CT 0198S Sunglasses Frame cat-eye shades a try with an oversize cat-eye full-rim shape that features the elegant and emblematic Panthère de Cartier with a modern touch. The Cartier logo is engraved on the temples with a Double C Décor signature located on the nose pads.  

• Round Faces 

If you have a round face, it means that you have smooth lines and soft curves, having the same width from your jaws up through to your eyebrows. You have to choose an eye frame that works to add angles such as bold, angular eyeglasses with clean lines. Try rectangular frames to make your face look thinner and longer.  

The Cartier CT 0222OA Optical Frame for men is a contemporary reinterpretation of the 1980s iconic acetate styles with a modern rectangular shape. It possesses the iconic combination of the C de Cartier and the Godron with hinge’s functional and aesthetic elements.  

• Heart Shape  

A heart-shaped face has a wide brow that narrows down to the chin area with high cheekbones, giving the person a cheerful and sweet look. While this face shape is versatile, it’s important to balance the forehead and rounded base with bottom-heavy frames to create a bit more width to the chin. People with pointy chin can choose oval frame glasses to draw attention upward toward the eyes. 

Oval rimless frames are suitable for heart-shaped faces, such as Cartier CT 0056O Optical Frame with elegant and modern C Décor on the temples and adorned with precious gold metal finish. 

• Oval Faces 

This face shape is universal, so people with an oval-shaped face can wear almost any eyeglasses, including square, geometric shapes, and rectangular frames. 

Don’t Be Afraid to Mix and Match 

Mix and match your eyewear with your different OOTDs like your clothes and shoes to look stylish wherever you go. Don’t hesitate to wear your Cartier eyewear in any event or occasion as long as you’re confident with it.  

Here are some quick mix and match tips when choosing out-of-the-box-Cartier eyewear for your OOTD: 

• Wear rimless and clear Cartier eyewear shade for a job interview for the interviewer to see your eye expression. 

• Stay fashionable by choosing Cartier sunglasses with fine embellishments.  

• Grab some Cartier eyewear pieces for every theme, such as for a formal look (business meetings and dinner dates, casual outfit (to match your shirt and jeans), or a night out party (for a hot chick or cool guy look). 

Conclusion 

Complete your OOTD with the above out-of-the-box Cartier eyewear collection style guide. By knowing your needs, preference, and face shape, you’ll be able to choose the right style for any occasion. Be free to express your sense of fashion by mixing and matching your Cartier eyeglasses with your clothes and shoes to match your everyday look or a momentous occasion. 

LATEST INJURY NEWS AROUND EUROPEAN FOOTBALL LEAGUES

Some of our favorite star footballers are injured again, let’s take a look at who’s injured and what the injuries are. For some common sports injuries and best recovery, read this article.

Who is injured?

Former Chelsea man Eden Hazard is injured again at his pretty unlucky stint at Real Madrid.  After coming back from a 2-month layoff, he limped off against Elche on Saturday. His manager Zinedine Zidane continues to support his big money transfer, the guy that was supposed to fill Ronaldo’s boots but must be frustrated with the number of injuries Hazard has been getting. Since his move to Madrid, for €100 million euros from Chelsea in the summer of 2019, he has only featured 36 times and only started 20 league games out of a possible 65 games. That’s only just 30% attendance, for a school kid that would mean instant expulsion.

Our favorite K-Pop all-singing but no dancing Korean, Son Heung-Min is injured currently at Tottenham Hotspur with a hamstring pull. Usually fast players that rely on quick bursts of speed see the hamstring as a common muscle to injure. The relatively young Michael Owen was forced to retire because of repeated hamstring tears and injuries.

Groin Injuries

Thiago Silva the former Brazilian Captain who made his switch from PSG to Chelsea in the summer is crooked with a thigh injury currently. Leeds forward Patrick Bamford, the leading English scorer in the Premiership, is currently injured with a groin strain. The same injury as James Maddison of Leicester and Liverpool’s talismanic captain marvelous Jordan Henderson. Another 2 top players Anthony Martial of Manchester United and the mercurial Allan Saint Maximin at Newcastle are also sidelined with groin injuries.

Liverpool Is the Perfect Example of How odds Can Change in your Favour

Injuries are never a good thing for footballers, but they are also part of the game and sports bettors take full advantage. For example, Liverpool is the perfect example as the Premier League winners dropped from the dizzy heights of dominance to fighting even for a UEFA cup spot let alone a place in next season’s Champions League.

Even while you are watching a live football stream, and one of the star players comes off injured, it can change the dynamics of the game. This is where in-play bets help. Also, if you are unsure how an injured player being out of the squad for a game harms the odds of a team winning or even conceding, then you can find match predictions for you to place the right bets. Reading betting tips will help you understand where teams are potentially weak and why. Once again, you have to look at Liverpool to understand just how much an injury can affect a team!

Why is this Season seeing so many Muscle Injuries?

The fixture congestion has to be one big reason and the shorter season because of Covid. Never before have Premiership players had to play these many games in such a short space of time. It is why we are being spoilt with midweek games, Monday night football and Friday night football as well as the regular weekend games. It’s almost a game every day.

So, a few clubs including Aston Villa, Wolverhampton and Fulham had to postpone games when their clubs went into lockdown after the quota of players were infected with Corona. Last season resumed on June 17th after half a year of lockdown so forced clubs to play a heady 90 games in 6 and a half weeks. Then the new season started pretty quickly after on the September 12th

Without any postponements there would have only been four spare midweeks for those playing in European competitions. But now all of those midweeks have been filled with postponed league games. So, this heavy fixture schedule (see a detailed report about it here) and all this football with no to little recovery time means players are pushing their bodies to breaking point.

 Coming out of lockdown where they could not exercise to the same extent also meant they were not in peak physical shape when they came back to playing matches in June of last year. Weaker muscles mean more chances for tears and pulls and that is what we are seeing now.

With no rest up until the Champions League final on 29th May and then Euro 2021 due to start 13 days later, we need to protect these players and allow more rest time or substitutions in a match or we will see more of these injuries.