THE ATHLETE AND THE FLU SHOT: 3RISKS AND BENEFITS

Every September and October, people flock in droves to their local clinics for their annual flu shots. For most, it’s common sense to get a vaccine for an endemic illness that’s known to be deadly when not treated properly. However, many individuals are still wary of receiving a flu vaccine every year. Their doubts may seem unfounded, but it’s understandable.

Any vaccine for any illness has pros and cons. The benefits often outweigh the risks, making it safe for most people to receive. But it’s still important to check if you acquire adverse reactions after that one shot. Everyone has to face the needle for the community to obtain herd immunity since anyone can catch the virus. Athletes, especially, are at high risk due to their frequent traveling and close-contact engagement during sports.

Surprisingly, only around 30% of athletes get flu vaccines every year. This number isn’t enough to cover herd immunity for non-athletes and at-risk individuals like the elderly and immuno-compromised. As an athlete, it’s also your responsibility to ensure your neighborhood, teammates, and fellow athletes don’t contract any virus from you.

This article will include the pros and cons of receiving a flu shot, starting with the risks first, then with the benefits:

Flu Shot Risks:

1. Nerve Damage

Athletes need a mastery of their movements to achieve peak performance in their sport. Hence, nerve damage can put a halt to your professional sporting career. Fortunately, although nerve damage from a flu shot may be possible, it’s pretty rare. However, it can become serious depending on the kind of damage. Issues like Parsonage-Turner syndrome and brachial neuritis can affect the arms and, if not treated immediately, can spread to the spinal cord.

If you act on the symptoms early, you can prevent further nerve damage from happening. If it does get serious, you may be compensated by the National Vaccine Injury Compensation Program (NVICP). The NVICP’s Vaccine Program covers the cost of any legal fees you’ll incur when filing a vaccine injury claim. As a claimant, you could pay little for the legal claim or nothing at all.

2. Headaches, Fever, And Soreness

These three are common side effects most people experience after taking a flu vaccine. Muscle soreness and headache intensity can vary from person to person, while fevers are often low-grade for most. The good thing is that they usually go away in a few days. This means that you can get back to sports training almost immediately afterward.

After getting a shot, you can still take painkillers like ibuprofen and paracetamol to relieve discomfort if you get these side effects. These pills are safe to ingest after having the flu vaccine, so you don’t have to worry about other risks.

3. Allergic Reactions

Anaphylaxis, like nerve damage, is a pretty rare occurrence after getting the shot. If you’ve taken the flu vaccine before and did not have any allergic reactions right after, you should be fine for your next scheduled shot. 

There are flu shots that include ingredients that may trigger allergic reactions. Athletes with egg allergies can receive the standard flu vaccine, though they can also receive an egg-free flu vaccine if it’s available. The vaccine also includes gelatin, which some people are allergic to.

If it’s your first time taking the vaccine, the doctors or nurses in charge should ask you if you have any existing allergies. In case you happen to have one with severe symptoms, you may need to avoid the shot. But if you don’t have these preexisting health conditions, the flu vaccine will provide benefits not just for you but everyone else around you.

Flu Shot Benefits:

1. Protect Vulnerable Groups

Not everyone can receive the flu vaccine. This specific group of people may include children, the elderly, pregnant women, and the immuno-compromised. Because of this, they rely on the herd immunity created by others like you who can take the shot. 

When the community creates herd immunity against viruses like influenza A and B, those without the vaccine are less likely to get sick. You’ll make a safer, healthier place for the people around you by denying the virus an opportunity to proliferate and infect others.

2. Prevent Complications

Athletes are at risk of a condition known as overtraining syndrome. Simply put, this condition leads to burnout wherein you experience declining performance and fatigue after training. This moment of weakness lowers your immunity due to stress and makes you vulnerable to various sicknesses, including the flu.

If you’ve experienced overtraining syndrome before or feel like you might have it, taking the flu shot would be a wise decision. It’ll protect you from the virus and allow you to build up immunity during colder seasons.

3. Prevent The Spread

Influenza is highly contagious, and it spreads faster during fall and winter. That’s why people get their shots during this time. However, many people—maybe even you—avoid the vaccine thinking it’ll make you more vulnerable to flu. Despite being one of Americans’ popular winter health myths, that's not the case.

When you’ve been vaccinated, your chances of catching the flu go down, and the virus will find another host to infect. But if those around have the vaccine, too, the virus may die out, keeping you and your circle protected. This way, you’re sure not to miss crucial training days during the flu season.

In Conclusion

As an athlete, your health is one of the things you should look out for. The flu may sound harmless since flu season happens every year, but getting sick with it can greatly and negatively affect your performance in your sport. 

However, it would be best if you weren’t getting vaccinated a day before a sporting event you’ll compete in. Even if you’ve taken the flu vaccine many times before, you’ll never know if you might experience mild side effects. Moreover, always make sure to communicate with your physician before you get the shot.

4 FITNESS TIPS YOU MUST KNOW

Everyone wants to get in shape and become healthier. However, achieving the desired outcome won’t happen from sitting down all day and eating junk food. In other words, nothing will happen if you don’t put in the work. And even if it seems like a considerable commitment of time and effort, engaging in physical activity can lead to many benefits. So, if you’re unsure about how to begin your fitness journey, here are a few tips to keep in mind.

1. Start small

One of the reasons why the prospect of fitness can appear daunting to some is that people automatically assume that they need to commit to an intense workout routine from the outset. The reality is that you don’t — instead, the best approach is to start small and gradually build up the intensity of your exercise regimen at your pace. Doing so will allow you to persevere and stay motivated. More importantly, you’ll avoid sustaining any potential injuries.

It would be best to hire a fitness expert or trainer to help you out if possible. These professionals can map out a program that will maximize the results without putting too much strain on you in the process.

2. Select the right health and wellness products

Having the right health and wellness products can make a difference in your fitness experience. A good example of this is the turmeric cream that you can find at https://onefarm.com/product/turmeric-relief-cream/ as its anti-inflammatory properties can potentially give you relief from pain after your workout routine. Some supplements can also further enhance your diet, allowing you to get the vitamins and nutrients that your body requires.

3. Consider your diet

Fitness isn’t only about daily exercise; your diet plays a critical role in it too. For this reason, you’ll want to carefully choose what you eat and ensure that it’s aligned with your goals. It’s neither as challenging nor as complicated as it sounds. You won’t have to eliminate entire food groups from the equation, after all. All it takes is a little bit of discipline in keeping your consumption of sweets and junk food low while increasing your portions of vegetables and fruits. Also, don’t forget to track your food and calorie intake.

You’ll further need to carefully portion your meals to improve your metabolism. For example, rather than having three full meals a day, divide it into six smaller portions. In this way, you’ll be able to breathe smoother, helping you exercise more.

4. Get enough rest

Last but not least, it’s vital that you get enough sleep. After all, the body needs to rest, and this can be especially important for those holding a typical nine-to-five job. So always be sure that you get sufficient rest. It will make all the difference in your fitness and health.

Conclusion

Getting into fitness isn’t a tricky affair. However, it does require a level of discipline and commitment. The key is to always stick to your plan. By adopting healthy practices and following your regimen, you’ll begin seeing results in no time.

THE ULTIMATE GUIDE TO CHOOSING THE RIGHT GYM FOR YOU

Choosing the right gym for you can be a daunting task. There are so many options out there that it can be difficult to know where to start. This guide will share insights on how to find the perfect gym for you.

This guide will cover:

-How to find the best gym for you

-The benefits of joining a gym

-What types of gyms are available

-What type of person is best suited for each type of gym

Introduction: How to Pick the Right Gym?

Choosing the right gym is a difficult task. There are many factors to consider and this article will help you make the best choice for your needs.

The first thing to do when looking for a gym is to figure out what exactly you want from it. Do you want a place that has all different types of equipment or just one? Do you want a place with lots of classes or not? What about childcare? All these questions will help narrow down your choices and find the best gym for you.

What are the Essential Components of a Good Gym?

A good gym should have a variety of equipment to help you improve your fitness. You should be able to find the right machine for your needs and there should be enough machines so that you don't have to wait in line.

The membership at a gym can be expensive, but if you want to get the most out of your money, it is worth it. A day pass could work for you if you are only going for a few days per week.

There are many cardio machines and weight machines in most gyms and each one has its own benefits. In the case of best gym canberra there are many choices for that for example. The treadmill is good for running or walking while the elliptical is better for low-impact cardio such as running or jogging on an incline. The rowing machine is good for cardio and strength training while the stationary bike provides

How do I know if my Gym Membership is Worth it?

The answer to this question depends on your personal goals and values.

The first thing you should do is to think about what you want to achieve in the next year. Is it financial stability, a new job, or more time with family? Once you have a goal in mind, ask yourself if the membership will help you reach that goal. If not, then it might not be worth it for you.

If your goal is to get out of debt and make more money, then a membership might be worth it for that reason alone. But if your goal is to spend more time with family and improve your health by eating healthier food, then the membership might not be worth it because there are other ways of achieving these goals without spending money on a membership.

What are the Pros & Cons of Each Type of Membership at a Fitness Centre?

Sometimes, it can be hard to decide which type of membership you want at a fitness centre. There are many different types of memberships and they all have their own pros and cons.

The first type is the day pass. This membership is perfect for people who want to use the fitness centre on a daily basis but don’t want to commit to an annual fee. The cost for this membership is much cheaper than the other memberships and it also doesn’t require any long-term commitments. However, there are some limitations with this type of membership such as not being able to use certain amenities and not being able to participate in group classes or workshops.

The second type of membership is the monthly pass, which usually offers more benefits than a day pass but has a higher price. These passes are more expensive, but they also offer many more benefits. Day passes only offer basic access to the facility and its equipment, while month-long passes provide access to extras like free fitness classes and discounts on retail items at the gym.

Conclusion: Why You Should Invest In Yourself By Choosing The Right Gym

We have seen how the gym can be a place of self-improvement and a place that can help you to become the best version of yourself. It is important to invest in your health and choose the right gym for you.

WHAT DOES AN AVERAGE DAY OF A PROFESSIONAL ATHLETE LOOK LIKE?

This content is sponsored

A lot of people want to become professional athletes. They get to travel a lot, visit different places and meet a lot of people. They also enjoy fame and glory that’s quite appealing to a lot of people. 

But have you ever wondered how much do athletes actually sacrifice to get where they want to be or where they are now? 

Being an athlete requires tons of discipline, hard work and effort so that their bodies can perform exceptionally. How strict their daily routine is depends on whether or not they’re getting ready for a major sports event. 

A basketball player's routine isn’t the same when they are awaiting March Madness predictions compared to the routine that helps them stay in shape, for instance. Therefore, here’s what an average day of a professional athlete actually looks like. 

Daily routine

Professional athletes usually work out six days per week. Depending on the weather conditions, they’ll either be outside or in the gym. Each day begins after at least eight hours of sleep. 

If you want to become a professional athlete, creating a healthy sleeping schedule is of the utmost importance. Sleep is the time when your body rests and heals from all the exercise. That said, a lot of athletes have custom-made beds, pillows and mattresses that help them sleep better.

The breakfast

An athlete’s breakfast serves a specific purpose. It provides fuel for their bodies and keeps them hydrated for the upcoming training session that comes almost right after breakfast. 

Therefore, proteins, carbs and supplements can almost always be found in an athlete’s breakfast. However, breakfast must also be light so that it doesn’t hinder the workout. 

Morning training session

Morning exercises are usually endurance training that improve an athlete’s stamina. That includes walking, stretching, jogging and sprint runs. 

It all depends on the athlete and the sport they’re preparing for. In most cases, it’s the coaches that prepare a workout routine for athletes every day so you never really know what to expect.

The lunch

Lunch comes right after the morning training session which is the time when athletes are the most hungry. A well-balanced meal is what’s needed. 

You can usually find fish, eggs, steak, fruits and vegetables, pasta and a lot of salad in a typical athlete’s lunch. Preparing food and dishes comes down to personal preferences but it’s important for athletes to intake all the nutrients that their body needs as they tune it to perfection.

Power nap

Napping is not something you’d expect from professional athletes to do but a lot of them actually do it. Power naps are crucial because you must let your body rest at least for a little while. A 20-min power nap is usually enough to let your body rest after a long day of working out, especially when there’s more workout awaiting you. 

Afternoon workout and dinner

Afternoon workout routine is the toughest one. This is where all the hard work actually happens. Again, what the routine looks like depends on the athlete. In most cases, exercises consist of sled pulls, blocks, acceleration runs, plyometrics and so on. Unfortunately, the more tedious the workout routine is, the better the results are. 

After workout comes dinner. A balanced diet is crucial for athletes so even dinner must be plentiful and nutritious. Some athletes go out with friends after that but they are not allowed to drink or smoke because it can negatively impact their health, workout and results. 

Closing Words

The life of a professional athlete does seem glorious when you watch them on the TV or online. However, what happens when you don’t see them is what makes a professional athlete, in the first place. That means tons of workout and tons of sacrifices.

HOW TENNIS UNDERDOGS CAN UPSET THE ODDS

Tennis is a hugely popular sport all over the world, with millions of fans following the exploits of their favorite players and many more checking out the latest odds on the big tournaments and matches.

One of the difficulties for those who like to bet on tennis is that the odds on the established big-name players available at tennis betting sites are often extremely small. But occasionally, even in the big tournaments, an underdog will spring a surprise at huge odds, to the delight of both spectators and those who simply enjoy tennis betting.

Mats Wilander – 1982 French Open

One of the biggest shocks in modern tennis came in 1982 when Mats Wilander became the youngest men's Grand Slam winner at the French Open at the age of 17. In a battle that lasted four hours and 42 minutes, the Swedish star upset third seed Guillermo Vilas in the final. Wilander, of course, had an illustrious career, winning seven grand slams and rising to the top of the male tennis rankings in 1988. At the time of this initial success, he was an unheralded youngster and his victory rocked the tennis world.

Boris Becker – 1985 Wimbledon

German star Boris Becker will always be remembered as one of the greatest grass-court players ever, but back in 1985, no one was talking about Becker. The 17-year-old was still technically a schoolboy and had turned pro only one year before. No one was tipping him to make any progress in the tournament, let alone win in. However, Becker stunned everyone, beating Tim Mayotte, Henri Leconte, Kevin Curren and fifth seed Anders Jarryd on his way to the trophy.

Gaston Gaudio – French Open 2004

Gaudio’s success in the 2004 French Open was a classic underdog tale. He went into the tournament having never won a Grand Slam but battled through to the final where he faced Guillermo Coria. He won just three games in the first set of the final, trailing 0-6, 3-6 but then staged one of the greatest comebacks in tennis history to claim the trophy. His live tennis betting odds would have been almost as long as his pre-tournament odds, but Gaudio came through, to the delight of all.

Emma Radacanu – US Open 2021

Emma Radacanu is a name that most tennis fans have quickly become familiar with. She is just 19 years old and was virtually unknown until mid-2021, when she began her tennis career. At Wimbledon, she made her Grand Slam debut, reaching the fourth round before retiring with breathing problems. What came next was remarkable. At the US Open she battled through to the final to claim her first, but no doubt not her last, Grand Slam event, against the women’s tennis betting odds and in defiance of all predictions.

Of course, the long odds on Radacanu soon disappeared. She started at a much shorter price for the Australian Open last month and bookmakers will be wary of underestimating her for the foreseeable future. This just underlines the importance of looking into tennis betting tips, which can be helpful in spotting these potential champions before they make a big splash on the world tennis stage.

Such predictions are obviously tough to make, and the progress from talented young hopeful to Grand Slam contender can be quick, slow or may never happen. But that doesn’t mean we shouldn’t try, and there are a couple of names worth considering in 2022.

Leylah Fernandez

Leylah Fernandez was, of course, the player who Raducanu defeated in the US Open. The fact that she fell short in the Final may mean she flies under the radar for a little. Before Flushing Meadow, she had only once made it to the third round of a Grand Slam event, so her 2021 efforts represented a sudden and dramatic improvement as she beat three top-five players along the way. She went out in the first round in Melbourne, but she will be back and potentially at long odds.

Brandon Nakashima

The United States is a big tennis-supporting nation, but while fans have been able to enjoy the dominance of Serena and Venus Williams in the women’s game, US supporters have not had a US male Grand Slam winner since 2003. Could Brandon Nakashima be that man? Nakashima is only 20 but has been climbing the rankings steadily and has huge potential.

The future star experienced the main rounds of a Grand Slam event for the first time in Melbourne last month and could be the type of player to rise rapidly through the standings in 2022.

9 GIFT IDEAS PERFECT FOR SPORTS FANS

The chances of knowing a sports superfan who tailgates are very high, and gifting them can be an easy task. Most of these super fans already have basic sports stuff like jerseys or a coaster with their team's name on it. 

As a result, you'll need to up your gifting game by getting unique items they'll appreciate knowing you bought it specifically for them. In addition, these items range differently in price, making it easy to find affordable gifts to fit your budget. 

Whether they’re into the NBA, MLB, NFL, NHL, or college sports, the gift ideas listed below will cover most sports niches. 

1. Tickets To Live Matches

Sports are a huge part of most people's lives, and getting to watch live games can be a dream come true. However, getting tickets can be quite costly depending on the game, especially for seasoned tickets. 

By getting your loved one tickets, they'll get to learn more about Australian Football and other sports they like and gain a deeper appreciation for the game. What's even nicer is that your beloved will get to experience the highs and lows of the game while having the time of their life.

2. Dugout Mugs

Baseball fans will enjoy these personalized wooden mugs made in the shape of a baseball bat. These mugs are treated to hold both cold and warm drinks without cooling or warming your drinks. 

In addition, these mugs are perfect for fans who want to enjoy a cold beer during a game or hot coffee, depending on their preferences. You can customize it in different ways like adding a logo, picture, or name. 

3. Baseball Bat Decanter

For baseball fans, a decanter shaped like a baseball bat that holds a whole bottle of your beloved spirit can be the perfect gift. Your beloved can enjoy their drink while showcasing their love for the sport.

If you're feeling a little extra, you can personalize it with your beloved name or logo. 

4. Basketball Wastebasket

Die-hard basketball fans tend to enjoy playing the sport and practicing their shots. And what a better way of practicing their shot than having a basketball wastebasket that has a hoop. This gift will be the perfect addition to their sports theme items. 

To make the gift even more personal, you can DIY it into any design you like and add a unique touch like your beloved's name.

5. A Video Game Console

Technology has brought the field right into our living rooms by making realistic video games that takes a player to the field. And on the plus side, it doesn't matter which sport your beloved supports as you can find different gaming consoles for different sports.

The amazing graphics will keep your beloved busy when they can't catch a game or during their time to unwind. This gift will surely get you major points with your favorite person.

6. A Stanley Cup Popcorn Maker

Hockey fans can swear that a Stanley cup is the best in sports, thanks to its large and shiny exterior. When players win, they get to take the cup with them, and most fans would be over the moon to even touch it. 

As a result, getting a Stanley cup popcorn maker will be a major step towards touching the real deal, except it makes popcorn enjoyable during the game.

7. Football Shaped Cufflinks

With this gift, you get to incorporate your love for football into your fashion, making it fit in with your personality. This makes for a perfect personalized gift as you can have your beloved name engraved on it. 

In addition, you can choose between a football or a helmet depending on your beloved preference. 

8. NFL Checkers Set

This board game is a perfect classic game for football-loving people to indulge in and enjoy. You can have it personalized to any team your beloved loves and supports. You can go the extra mile and have it customized into something that'll show how thoughtful you are. 

9. Football Shaped Serving Board

To take your beloved game day a notch higher, you should consider getting them a football-shaped serving board that can hold all snacks. It can easily be wiped after use and doesn't stain easily.

Bottom Line

To ensure you have the perfect gift for a sports lover in your life, ensure that it's personalized for that extra touch. If possible, consider DIYing or coming up with a clever way to make a perfect gift that reflects the person you love. 

The extra effort will show that you were thinking about them when getting the gift, and it wasn't a last-minute impulse buy.

EASY TO MAKE HEALTHY RECIPES!

The article’s focus is easy dinner recipes that you would want to eat every day. These recipes are really easy to cook and takes not more than 20-minutes. They are delicious as well as salubrious and a complete replacement of affordable meal kits that you can get via Dinnerly Coupon but sometimes cooking can be a path to healing, no?

Let’s not further delay and get started with the first easy-to-cook recipe…

1.      CREAMY PASTA SALAD

One of the heck of an awesome cold pasta salad with just enough creamy dressing to coat the noodles and vegetables.  The Pasta is perfect for a light meal or as a side dish for all the summer. A homemade pasta salad is better than any salad you can buy from the store.

The cold pasta salad is filled with broccoli, cucumber, red pepper, black olives, and green onions.  All the ingredients are mixed in a light creamy dressing to get a fresh pasta salad with adequately different flavors.  Cook the broccoli just long enough to brighten the color and soften the crunch. It will give a little something extra to the Salad.

PHOTO CREDIT | Pexels/Sam Lion

HOW TO MAKE CREAMY PASTA SALAD:

Cook the pasta in a large pot according to the instructions on the package, and add a generous tablespoon to the water as it cooks.

1.      Add the broccoli to the pot before the noodles are done cooking.  Allow the broccoli to boil for 30 seconds and then gutter everything into a large filter.  Stain it well with cold water.

2.      Mix the mayonnaise, vinegar, salt, pepper, and sugar in a large mixing bowl.

3.      In a bowl, mix the cooked pasta and broccoli and mix them well to pelt.

4.      Mix again with the cucumber, pepper, olives, and onions.

5.      Adjust the seasoning by tasting the dish, if required. Mix again before serving.

If you forget to mix the broccoli in the boiling water at the end of the cooking, you can steam it in the microwave. Put the broccoli in a glass along with a tablespoon of water and switch your microwave for 1 minute until the broccoli is bright green and softened.

PASTA SALAD DRESSING:

The creamy dressing of the pasta salad is a little bit sweet that provides the perfect light compliment to the dish. A scoop of mayonnaise, a sprinkling of salt and sugar add up to this pasta salad dressing will give a taste to everyone.  Make this pasta salad and pile containers of it in your fridge for the lunches all week.

2.      VEGAN ONIGIRAZU – RICE SANDWICHES

Japanese rice ball with all kinds of tasty ingredients. Onigirazu is filled more generously and is shaped in a firmed square like a sandwich, which makes it perfect for the lunch to take with you for the work. This sandwich has a filling that resembles the taste of tuna salad.

PHOTO CREDIT | Pexels/Cottonbro

HOW TO MAKE VEGAN ORIGIRAZU – RICE SANDWICH:

1.      Cook the rice as per the instructions given on the package.

2.      Use a fork to mash the chickpeas in a large bowl. Add the mayo, onion, pickles, and ketchup and mix them all.

3.      Add the rice vinegar, sugar, and salt to a small bowl and mix until the sugar has dissolved, for flavored rice.

4.      Once the rice is cooked, shift it to a large bowl to cool off slightly. For flavored rice, pour the vinegar mixture over the rice and mix it into the rice.

5.      Take a sheet with the points towards yourself and place a bowl of water for dipping your fingers into it.

6.      Wet your fingers so that the rice may not stick to your hands. Scoop a quarter pack of a cup of rice and place it in the middle of the sheet. It’s better to use your hands to shape it into a square in a way that the flat side is facing you.

7.      Add a layer of lettuce, with 3 packed tablespoons of the chickpea mixture on the top of the rice square. With the help of the back of a spoon, spread the chickpea mixture on the shape of the rice sandwich.  

8.      Fold the sandwich in two opposite directions of the sheet so that they meet on top of the rice and use water to help them stick together.

9.      Use a little bit of water to close and cover the rice sandwich. Put the sandwich aside and prepare the remaining sandwiches.

10.  Cut the sandwich in half using a wet knife that will help the rice from sticking to the knife.  Relish with black sesame seeds and serve with mayo and soy sauce.

The Onigirazu Rice Sandwich is best to enjoy on the same, however, they can be stored in an airtight container in the fridge for 2 days.

3.      CHICKEN CAESAR WRAPS

The Chicken Caesar Salad Wraps is raised by the tempting flavor of grilled chicken.  Whip together with the easy Caesar salad dressing, mix with the grilled chicken and wrap it all together for a delicious lunch or dinner.

PHOTO CREDIT | Pexels/Bam Awey

INGREDIENTS:

1.      3 Tablespoons lemon juice.

2.      2 tablespoons extra-virgin olive oil.

3.      2 tablespoons of low-fat mayonnaise.

4.      1 clove garlic, minced.

5.      Half teaspoon freshly ground pepper

6.      2 boneless chicken breasts.

7.      Half teaspoon salts

8.      2 small romaine hearts.

9.      Half cup finely shredded cheese.

10.  Warm Spinach wraps.

HOW TO MAKE CHICKEN CAESAR WRAPS:

1.      Preheat grill to medium-high.

2.      Mix the lemon juice, oil, mayonnaise, garlic, and pepper in a large bowl.

3.      Oil the grill stands and shake the chicken with salt. Cut romaine in half from length. Grill the chicken until an instant-read thermometer can be inserted into the thickest part.  Place the romaine on the rack and grill, before two minutes when the chicken is done.

4.      Cut the chicken into pieces. Add the chicken, lettuce to the bowl with the dressing. Fill each wrap with about one and a half cups of the salad and roll closed.

It is important to note that you should oil the grill before you grill to keep the food from sticking. A little bowl of oil to the preheated grill along with a folded paper towel is recommended. Oil the paper towel, hold it and rub it over the rack.

HOW TO HAVE HEALTHIER SLEEP HABITS IN 2022

Sleep is an essential component of your overall health and well-being. Even though sometimes you may neglect it, sleep helps your body repair, be fit, and get you ready for another day. 

Getting adequate sleep can prevent excessive weight gain and heart disease. Sleep disorders, lifestyle choices, sleep disorders, or work obligations can also contribute to your lack of adequate sleep. In addition, you are likely to have less sleep if you have poor sleep hygiene.

Mattress quality also contributes to the quality of sleep you are likely to get. A bad mattress can cause discomfort making it difficult to fall asleep. In addition, poor quality sleep can adversely affect your physical and mental health. Here are tips to help you improve your sleep.

What are Unhealthy Sleeping Habits

Some unhealthy habits include:

●     Eating a Large Meal– While your body can do two things at once -sleeping and digesting, hitting your bed right after eating is not ideal. As you could suffer from unwanted heartburn or much-needed bathroom breaks - it could also negatively affect your sleep cycle.

●     Using Your Bedroom for Multiple Things– The growing use of electronic devices such as gaming systems, televisions, computers, and other gadgets can harm your sleep. It can interfere with both the quality and quantity of sleep, and to counter this factor, keep technology out of your bedroom.

●     Drinking Alcohol, Coffee, or Smoking Before Bed– Drinking alcohol before bed can make you tired and fragment your sleep stages. It can also worsen snoring and sleep apnea. On the other hand, caffeine drinks work as stimulants and can make you stay awake for long. If you are sensitive to caffeine, avoid taking it 4 to 6 hours before bed.

●     Vigorous Exercise Before Bed– Thirty minutes of exercise a day can give you a good night's sleep. However, strenuous physical activity can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Therefore, avoid vigorous exercise before bed as it affects sleep quality.

6 Tips to Improve your Sleep:

1. Have a Sleep Schedule

Keeping a regular sleep schedule can help you improve your sleep and help you wake up quickly. Set aside at least 7 hours for sleep, and make sure that you wake up at the same time every day. If you do not fall asleep within 20 minutes, leave your bedroom, do something relaxing, and go back when you feel tired.

2. Pay Attention to What You Eat and Drink

Avoid taking a heavy meal just before bed, which can lead to discomfort that could force you to stay awake longer. Don't go to bed hungry either, and avoid alcohol, nicotine, and caffeine.

3. Create a Peaceful Bedroom

The more pleasant your environment is, the better sleep you get. Start by clearing clutter, keep your room cool, invest in good quality sheets, and add a relaxing scent to improve your mood.

4. Limit Your Daytime Naps

The more you sleep during the day, the less tired you will be at night. Daytime naps will likely increase your insomnia symptoms.

5. Exercise During the Day

Moderate to vigorous exercise during the day can increase the quality of your sleep. For example, running on the treadmill, pedaling, or simply walking can significantly improve sleep.

6. Keep Your Stress low

Avoid stress and go to bed only when you are sleepy. High levels of stress can lead you to feel overwhelmed right before bed and result in a racing mind that doesn't want to shut down.

Going the Extra Mile—Tips When Daily Tasks to Improve Sleep Aren't Working

1. Reduce Blue-Light Exposure During the Evenings

Too much exposure to blue light can affect your sleeping and waking internal body clock. Reduce blue-light exposure by cutting back screen time 2-3 hours before bed. Or invest in UV protectant glasses.

2. Purchase a new mattress

What if your mattress is the reason why you are not getting a good night's sleep? A mattress should support the health curvature and fit your budget. Finding the right mattress can add up to great sleep. You can shop Nolah mattress online and start enjoying your sleep.

3. Invest in Blackout Curtains

Blacking out light can increase your melatonin levels and make you fall asleep faster. In addition, investing in blackout curtains can improve the quality of your sleep as they can absorb noise, block direct sunlight, and control your room's temperature.

4. Take melatonin supplements

Melatonin supplements work as any sleeping pills, and you should use them as directed by a physician.

5. Rule Out Sleeping Disorder

Review your sleep history with your doctor to rule out any sleep disorder. Then, your doctor will perform a physical exam and ask questions to see if there could be an underlying sleep problem.

Sleep Well

For you to get high-quality sleep, it depends on how much you exercise, the combination of foods and drinks, and how much time you spend on your screens. A good sleep should refresh you and keep you alert and ready for the day. Ensure you take the proper steps to get the best sleep possible

HOW TO NATURALLY KEEP YOUR SKIN SPOTLESSLY GLOWING

The way your skin looks can have a huge impact on your self-esteem and confidence, and that is no secret. This is why you find many people looking for remedies to deal with skin problem areas like fine lines, blackheads, wrinkles, dryness, and pretty much anything that prevents flawless skin.

PHOTO CREDIT | Pexels/Polina Kovaleva

While synthetic cosmetic products may work, some people find them harsh on the skin, often leading to unpleasant side effects over time. This is the main reason natural skincare alternatives are increasingly gaining popularity today. With this being said, here are some tips on how to naturally keep your skin spotlessly glowing.

Use a Natural Exfoliate:

Dead skin that clogs pores and traps extra oil can be removed with natural exfoliants like lemon. Squeeze a fresh lemon into a bowl after cleaning it. Using a cotton wool ball, apply the juice to your face, allowing ten minutes before rinsing with cool water. You can dilute the juice with water if your skin is the sensitive type. Repeat the process in the morning and evening. Apart from lemon, other suitable remedies include:

●       Tomatoes - Tomatoes contain citric and malic acids. These are great at removing dead skin while unclogging pores, revealing the brighter, smoother layer of skin underneath.

●       Papaya - Thanks to its natural bleaching capabilities, papaya can help you get rid of dark spots and acne scars. This fruit contains antioxidant properties that help keep aging signs like crow's feet (around the eyes) and wrinkles (around the lips) at bay.

●       Banana - Next time, instead of throwing away that banana peel, massage it on your face or skin to decrease wrinkles, treat acne, and moisturize dry skin. Banana peels are high in vitamin C and other antioxidants, making them an excellent complement to your skincare regimen.

Cleansing Often

Regular cleansing is one of the main tricks in the book to ensure spotless skin. If you’d rather not go for those harsh chemical-laced cleansers, you could opt for raw milk. It is known to help rid debris as well as dead skin cells necessarily clogging the pores. You won't have to worry about blackheads forming. It not only removes excess oils and debris from the skin, which cause clogged pores and acne, but it also includes lactic acid, which kills the germs that cause acne. For bright skin, add a pinch of turmeric and apply it daily.

Support Healthy Collagen Growth

Alongside the muscles, ligaments, and tendons, the skin is one of the many parts of the body consisting of collagen as the main component. Due to factors such as age, poor diet, and disease, this component may weaken over time so that it no longer best performs its purposes in connective tissues as efficiently as before. While collagen can be found in food, dietary collagen is not usually as adequate and bioavailable as the collagen present in today’s quality supplements. This is why the folks at Cira Nutrition would recommend taking a collagen supplement if you want to improve your skin’s glow. 

Moisturize and Massage

Ghee is a renowned natural moisturizer. It boasts high levels of vitamins and antioxidants, which nourish and revitalize dull skin. You just need to apply and massage it on your face to realize the results. Cow ghee is both suitable for oily skin and dry skin. If you have oily skin, you may add three to four drops of lemon juice to the ghee.

Putting ghee on your belly button (or the naval region) is another fantastic method to incorporate this miraculous ingredient into your beauty routine. Use it every night before you go to bed. Don’t forget to take lots of water as it’s the best way to keep your skin supple and your body hydrated.

Finally, regular exercise can help support a healthy body, including your skin’s appearance. When combined with adequate rest and quality sleep, you could easily say goodbye to risks such as fine lines and premature wrinkles. Getting a natural glow for your skin has never been this easy.

6 BENEFITS OF TELEHEALTH FOR YOUR FITNESS JOURNEY

Today, technological advancement is changing how operations are conducted in almost every economic sector. People are developing ways to adopt the new norm by deploying sophisticated mechanisms like telehealth to enhance how they dispense their products and services. So far, it’s proving to be a safe avenue that complies with the prevailing restrictions like social distancing brought by the Coronavirus pandemic. 

Consequently, the uptake of telehealth has penetrated the fitness world, causing a shift in how fitness instructors and their clients interact. It combines professional fitness services and smart devices using internet connectivity to transmit workouts. This proves beneficial for both parties involved by saving time and money.

Typically, you rely on the physical presence of your fitness instructor to design a gym workout program and monitor your progress when you attend the prescribed fitness session. It takes a lot of planning for you and your instructor to determine your training requirements and how best to achieve your fitness goals. 

Here are six benefits of telehealth for your fitness journey.

1. Cost Saving

Expenses like a gym membership, fitness program subscription, travel to fitness centers, and trainer’s fees are attached to your fitness journey. In addition, this may overstretch your finances which can frustrate your fitness goals if not well planned. 

Luckily, telehealth is here to bridge the gap by cutting costs and being accessible from the comfort of your mobile device. Hence, you’re not required to physically be in a gym to train or get instructions from your trainer. 

2. Easy For Self-Management

To reach your fitness goals, you have to discipline yourself and train as prescribed in your training program. You want to maximize any free time you get to break a sweat to maintain a healthy lifestyle.

Telehealth is an opportunity to monitor your progress throughout the fitness journey and highlight points that need improvement. It can beat or surpass your targets and keep you motivated when you hit your milestones. 

It becomes easy for self-management when you have a busy schedule and want to sneak in a fitness session in your calendar. Also, it becomes easy to control the intensity of your workouts to avoid overtraining your body or fatigue.

3. Customized Training

Usually, fitness instructors ask standard questions like your fitness goal to design your training programs. Doing so makes it easy to narrow down what to include in their workouts and the training requirements to reach peak performance.

Once done, the instructors can recommend a customized training routine to follow in your fitness journey. They can save video recordings of complex workouts through telehealth mediums like smartphones and tablets that you can copy during training sessions. 

4. Fitness Program Optimization

Telehealth can provide the extra exercises your fitness trainer forgot to include in your workout plan. It allows storage of fitness materials that you can benefit from by referring to previous programs and adding fuel to your fitness quest.

Furthermore, you can use smart telehealth devices like mobile phones to monitor your fitness journey data storage and management. It can be accessed upon request to assist with the planning and developing future fitness targets.

However, the internet of things (IoT) or smart devices is susceptible to cybersecurity threats that may expose your private information. It would be best to learn how telehealth technology works before introducing it to your fitness journey.  

5. Convenient Training Partner

Looking at the functions of telehealth, in general, gives you the idea of working out at your convenience. You can remotely engage your fitness instructor for more insights into your training regime and continuously improve your fitness state.

The key is having a smart device, internet connection, and access to fitness portals providing telehealth services. You’re encouraged to train while remaining focused on reaching your fitness destination consistently.

6. User Friendly 

Judging by the rise in the adoption of telehealth in most spheres of life is enough to prove that it’s not complicated to use in your fitness journey. You can interpret the prescribed workouts and health tips to boost your fitness condition.

In addition, you can get real-time results translated from the data saved in the telehealth systems to evaluate your performance on exercises in your training programs.

Conclusion

The benefits of incorporating telehealth in your fitness journey have a common foundation—convenience and low costs. You can access your fitness program, follow the right training requirements, and monitor your progress while reaching your fitness goals.

However, it is essential to learn how the telehealth systems operate to avoid confusion when translating the prescribed fitness plans. Also, ensure that you consult your fitness instructor before introducing such technologies in your fitness journey. 

LIVING THE DIGITAL NOMAD LIFE - WHEN IT IS RIGHT TO TAKE A BREAK

Many people gain a lot of satisfaction from being able to travel and live a life on the road. Living the digital nomad life is one that many want to try at some point, but they also don’t realise that it is sometimes beneficial to stay put in one place for a little while. Here are some of the advantages that can arise from deciding to put down some temporary roots as a digital nomad.

Buying a House

If you have fallen in love with a certain area on your travels, why not look into buying a house there? You might decide that you want the option for more permanent roots at some point, and this will often mean that you need to buy a house. If you are going to do so, better make it in a place that you love!

As a digital nomad, we get to visit some of the most beautiful corners of the world. We are rarely in hotels too, which means that we often get to live in cities as the locals do. This can mean that you find yourself exploring corners that tourists don’t usually get to see. Within that, you might find a neighbourhood that is perfect for you to live in.

Take a look around and see what is on the market! For example, if you have fallen in love with Sarawak, searching up the best offers for a Bintulu house for sale could mean that you are able to find the ideal bolthole for you. Of course, buying a house will also mean that you are able to generate another stream of income when you decide to hit the road again – whether you opt for long- or short-term rents. If you truly love an area, consider buying a property there so you always have something to return to.

Working on a Big Project

Digital nomads can be involved with a number of interesting projects on the road. You might have some sort of social media following that allows you to broadcast your adventures. Platforms like Instagram and YouTube give us the opportunity to share our travels and pass on information to other travellers, or even just those who want to be with us for the journey. However, you could also dabble with other freelance work like graphic design or copywriting. If it can be done entirely on a laptop, it can be done freelance and leave you free to travel!

With this freedom can also come some responsibilities on your part. You might have the opportunity to work on a really big project that will work wonders for your career and reputation. However, it might not be possible to do it on the road. Travel can take a lot of energy, and you need to make sure that you can keep with deadlines and other challenges that might arise. Can you feasibly do this when travelling around? No one wants to have to battle with public Wi-Fi or try to find a café or some other place where they can upload things. Having a base for a few months until the project is completed might be the best option.

Overcoming Travel Fatigue

As much as we might love travelling, having to live entirely out of a suitcase and never staying anywhere more than a couple of weeks can begin to weigh us down. You should always want to travel for the love of travelling. Make sure that you still feel that buzz of excitement when you move onto somewhere new, even if you have been there before! If you don’t feel that way, it might be time to think about a break.

Deciding to stay put somewhere for two or three months could be just the break that you need. It allows you to refocus and recollect yourself while also taking some time to just enjoy the slow life. You can use the time for any other projects you might have in mind, or you could use it to research your next big trip away. When you are ready to get out on the road again, it will be with a fresh mind and a renewed outlook. Just because you are a digital nomad does not mean that you will be able to avoid travel fatigue.

You could be in love with all aspects of travel, and could be happier on the road than you ever are when you stay still. However, that does not mean that you have to be on the go at all times. As can be seen from above, sometimes it just makes more sense to stop and stay still for a little bit. Take the time to stay still as a digital nomad soon – you will never regret it! 

4 IMPORTANT STRETCHING EXERCISES BEFORE RUNNING

Warming up is an essential part of working out, yet it can easily be overlooked or deliberately avoided, especially if you have limited time available for physical activities.

If you are planning on running to stay in shape, then it pays to spend a few minutes stretching prior to getting started, or else you could suffer avoidable injuries and end up unable to reach your fitness goals.

With that in mind, here are just a few stretches to do before you run which won’t take long but will deliver tangible benefits in the long term.

PHOTO CREDIT | Pixabay/Photorech

Lunges

Lunges are a great way to stretch out the muscle fibres in your legs and prepare them for the kind of exertion you are going to put them through on your run.

Both forward lunges and side lunges are effective, and completing between five and 10 reps of each is worthwhile. Just remember to keep your upper body straight, engaging your core in the process, to make the most of each lunge. And be sure to wear the best leggings for running so that your lunges do not get restricted by your clothing.

Upper body stretches

As your entire body will be involved in pushing you forward when you run, not just your legs, it is sensible to give your arms and torso a little preparatory stretching at this point.

Straightforward arm swings, where you rotate your arms in opposite directions in ever-increasing circles, like opposing windmill blades, are ideal for this purpose. This will not only stretch out your arm muscles but will also engage your chest and shoulders.

Supported stretches

You don’t need to rely on your own balance to stretch your body prior to a run; if you are near a suitable wall or fence, leaning against it will allow you to further your preparations.

For example, by leaning with one hand and an outstretched arm, you can begin lateral leg swings, crossing the first one, then the other leg across your body like a pendulum. Doing so will loosen up your hip joints and warm up the muscles around this region, so long as you also remember to keep your hips facing forward throughout, rather than allowing too much rotation.

Static stretches

So far we have looked at a few dynamic stretching options, but static stretches are also useful in your pre-run warm up. These stretches are not about reps, but rather about striking a pose and holding it for half a minute.

To target your quads, simply stand on one leg and use your hand to hold your other leg up against your backside. The closer you can get your knee joint to pointing directly downwards, the better.

Do this for each leg, and use a wall or other structure to support you if you do not want to worry about keeping your balance at the same time.

Another important static stretch involves your hamstrings. Hamstrings are prone to injury, so sit down on the ground, extending one leg out in front of you while tucking the other in so your foot is against the opposing thigh. Lean forward and touch your outstretched foot, while doing your best to keep your back straight, keeping this pose for 30 seconds before repeating it with the tucked-in leg.

Also bear in mind that after stretching, you can ease yourself into your run with gentle jogging on the spot, rather than going all-in with high-octane sprinting right away.

Then when your run is complete, remember to warm down by repeating similar stretches, as this will help your muscles to recover and avoid stiffness.

A 5-STEP HEALTH OPTIMIZATION STRATEGY

Have you ever wanted to take total control of your health and make some needed improvements to set your mind at ease? If so, you're not alone. Every day, many adults discover the need to deal with their wellness in order to live longer, fuller, more rewarding lives. The good news is that there are several simple things you can do to achieve this goal.

In addition to starting off with a detailed checklist, make sure you have enough capital to cover all the expenses related to the program. It's not always possible, for example, to rely on health insurance to cover elective procedures and other improvements that are technically considered unnecessary, like cosmetic surgery or liposuction. Here are some details about how to make the checklist, decide what to have done, finance it all, and review the results.

Make a List of Improvement Areas

Begin by making a detailed list of the things you feel are important for your health. Include items that are elective as well as those that are medically necessary, like new glasses or contact lenses, hearing aids, liposuction, cosmetic surgery, weight loss counseling, smoking cessation help, any type of surgery, and more. Try to include everything you can think of, and later on you can pare the list down as the situation demands.

Sell Your Life Insurance to Cover Expenses

Remember that some of the items on your wish list won't qualify for health insurance coverage. That's where a life settlement can help. The process involves selling a term insurance policy for cash. Not only will you never have to make premium payments again, but you'll get your cash in just a few days. Get started by reading an online guidebook that explains all the details. Actually, the entire process is simple and can be done entirely online. Then, you can use the proceeds for whatever you want because there are no restrictions.

Use Health Insurance Coverage When Possible

It's important to go through your wish list and separate the items based on which ones are reimbursable by health insurance and which are not. That's the best way to get a clear idea of how much money you'll need to spend to get everything done. When in doubt, call your health insurance carrier and get specific information about whether they'll cover a particular item. If they say they will cover it, remember to get that promise in writing before you spend your own money up front.

Work on One Item at a Time

Don't overwhelm your brain by trying to do everything at once, this will not support creating success in life overall. People who have used this plan before know that one of the secrets to making it work is to do one thing at a time. There's no rush. The key point is to methodically move down the menu, checking off each numbered item.

Evaluate the Results and Make a Long-Term Plan

When you're done, give yourself a pat on the back and immediately make a long-term version of the same list, this time including ways you'd like to maintain your healthfulness for decades to come. Consider annual physical exams, cancer screenings, and age-appropriate exercise.

5 COOL GIFTS FOR THE HARD-TO-BUY-FOR LOVED ONES ON YOUR LIST

’Tis the season for buying presents for all of the loved ones on your list. And while a few might be easy to choose the perfect holiday gift for, there are sure to be others who are a bit more difficult. Are you stumped on what to get your favorite uncle or your youngest niece? Look no further. These five cool gift ideas are perfect for any hard-to-buy-for loved ones on your list.

1. For You Fidgety Friends

Whether your loved one spends their days sitting in a classroom or sitting in a boardroom, fidget toys are scientifically proven to help improve concentration. The trick to picking the perfect fidget toy is finding one that is small enough to fit in a hand and quiet so as not to cause unneeded distractions. The popular fidget cube is an option that checks all the boxes for both adults and kids eight and up.

2. Pay It Forward

Inspire a loved one by picking the perfect word to represent him or her and gifting it on a key. With styles for men and women of all ages, these are the perfect present for offering hope, inspiration or encouragement. These keys are meant to be held onto as long as they are needed, and then regifted in the future to someone who may need a little inspiration, too. Best of all, the company employs people transitioning out of homelessness, so you can feel extra proud about your thoughtful purchase.

3. Give Them the Stars

For as long as mankind has existed , we have been inspired by the stars. Why not surprise your outdoor-loving friends by giving them zodiac art that can be hung on their wall? Not only will these handmade pieces look wonderful in daylight, at night the stars will light up and provide a sense of night sky wonder, too.

4. Athletic Wear for All

Athletic wear isn’t just for athletes anymore. In fact, its versatility is the reason it has become a staple in everyone’s wardrobes. Whether going shopping, to school, hanging out at home or heading to the gym ,  the men, women and kids on your list are sure to love the gift of athletic wear. Not sure of their size? No problem. Send them a gift card so they can pick the perfect holiday gifts for themselves.

5. For the Animal Lovers

Does your loved one have an affinity for animals? A symbolic adoption of their favorite critter just might be the perfect gift for them. With options ranging from African Penguins to Zebras , virtually adopting an animal in your loved one’s name will not only help make a difference in the world, but will also be sure to warm the heart of the gift recipient. This is the perfect gift for any age  —  especially for the people on your list who already have everything they need.

Shopping for the holidays can sometimes feel a bit overwhelming   — especially when trying to choose the perfect gift for those hard-to-buy-for loved ones on your list. Does your loved one spend long days trying to sit still or daydreaming about the night sky? Are they in need of inspiration or a new comfortable and versatile outfit for their wardrobe? Or do they simply already have everything? These five gift ideas are sure to be a hit for anyone on your list.

 Read the latest issue of Athleisure Mag.

TOP 8 FOODS TO BREAK YOUR MUSCLE FAT!

In order to obtain a Greek God-like physique, you need to work out to break down your muscle fat. Muscle fat is composed of several layers of muscle fibers and to decompose these layers you need to burn some extra calories at the gym.

Burning fat at the gym requires lots of energy that needs to add calories. However, not all calories are equal in the eyes of the muscle-man. In an attempt to help you realize your full buff-ness potential while burning your muscle mass. Today, there are many online stores that give you a huge range of non-fat, nongluten, or vegan foods with a great deal of Discount Codes for MuscleFood.

This blog is all about adding 8 best foods for all gym buddies that can help them stay fit and get the best out of your fitness schedule. For that, you need to go shopping today and get these foods in my opinion.

1.     But Why Meat?

PHOTO CREDIT | Unsplash/James Kern

Number two is lean beef. This is probably the best time to mention that this meal plan or the list of top 10 foods does not necessarily include everything for vegetarians or vegan-friendly. But, according to my experience (MY EXPERIENCE), these foods as a great source of protein, are the best among all.

2.     Winner Winner, Chicken Dinner

PHOTO CREDIT | Unsplash/Mark DeYoung

Next on my list is chicken. This is one food that has a great digestion level as well as the main protein pecked option. One of the things that I really liked about chicken is that a medium sized chicken breast is really the right amount for a one-time meal and will give you the right amount of energy to get back to normal after an extreme workout.

3.     What Are These Oval Shapes Called? – Eggs!

PHOTO CREDIT | Pexels/Karolina Grabowska

Eggs are the number one in fact the best bank to meet your fitness goal. Since, they are not only affordable but they are a great snack after your workout session.

Eggs have 9 essential amino acids that are really fruitful for our body to stay active and meet the overall criteria at the gym.

When you are working out, you are really tearing, breaking or damaging those muscle fibers, the protein from the eggs that contain all essential amino acids shoots them, sends them to the restless muscles, to rebuild or help heal those damaged muscles, resulting in bigger, stronger and better rebuilt muscles without any fat.

4.      Grab On Some Cottage Cheese

PHOTO CREDIT | Unsplash/Katka Pavlickova

Eeeh! Cottage cheese is delicious. One of the fats containing food items on my list that can give your muscles a good pump up. However, cottage cheese is not just about fats but also made from casein protein that is a slow digesting protein. Thus, if you are out and about and you have no access to food, you can have it.

People on a strict diet such as keto-diet which is mostly the intake of different kinds of fats are preferably using cottage cheese in their diet plan because of its slow digesting capability.

5.      Oh Fish!

PHOTO CREDIT | Unsplash/Adrien Sala

Fish is an incredible, incredible source of protein when it comes to people who want to stay fit or are on a diet. All fish are good for a diet, but salmon fish is simply amazing. Other than that Cod, Tilapia are also good sources of protein with an incredible taste.

Most fitness trainers recommend gym enthusiasts to make fish as a significant part of their meal since it is a great source of protein and essential amino acids.

6.     Well Avocadoes…

PHOTO CREDIT | Pexels/Thought Catalog

Avocadoes, for fitness freaks, are best friends. You eat avocado after a workout is like you’ve got a friend to get your back. Avocados contain fats which are actually, like, literally great for your body.

Your body needs fats to perform basic activities every day and several functions such as producing hormones and testosterone production, you need it, at all cost. For that, you need to start up by incorporating this fat into your strict but healthy diet plan.

7.     Whey Protein, It Is….

PHOTO CREDIT | Unsplash/HowToGym

Another one on the list is protein powder which I actually very love since it’s my after-gym workout shakes to have. It gives me quick energy and restores the lost proteins during the workout. You can have it in low-fat milk or water or in fact with an ingredient that is next on the list – Oats. Get great on different protein snacks and muscle building food…

8.     OatMeal – To The Rescue

PHOTO CREDIT | Unsplash/Le Buzz

So, you can have oats with the whey protein or simply with low fat milk. Oats are a great source of carbs that your body needs to have energy to perform actions for the rest of the day. They are low on the glycemic index scale and an amazing source of energy with a sufficient quantity of fibers in it.

You can have oatmeal after the gym or one hour before you plan on going to your workout place as it may give you a certain quick boost in your energy and keep you active throughout the gym session.

Make delicious recipes with oatmeal by adding different kinds of fruits, cocoas, butter, etc. Make it different and worth dying for. 

Try adding these ingredients in your list and see the difference in your fitness routine then… These will help you soothe your muscles during workout and avoid sore muscles in your body. Also, this blog doesn’t mean that you only have to eat this during the whole day. These are essentials, the rest of the meal remains the same as per your schedule. You need to make a few amendments and that is it. You are all ready to take off and start up by reaching your fitness goals this year.  

If you want, you can also check out more such blogs on fitness that may give you ample knowledge on your food product and happy working-out!

Read the latest issue of Athleisure Mag.

OUTDOOR FITNESS THROUGH THE WINTER

One of the best aspects of fitness is the ability to combine your cardio with fun and adventurous activity, and there’s no better way to accomplish this than by getting outside the gym and enjoying the great outdoors.

Can I Really Survive in the Cold?

While some people consider the winter season as the time when you should move your fitness routine indoors, those who regularly enjoy getting a cardio boost outside often claim this to be the best time of year for outdoor exercise. Some of the reasons for this include:

●        Don’t Get Overheated by High Temperature

●        Crisp, Refreshing Air

●        Beautiful Snowy Landscapes

●        Less Risk of Dehydration

Like any other physical fitness routine, exercising outdoors during the winter may seem daunting at first. Still, all it takes is a few experiences to realize it can be fun and stimulating. You might even end up preferring to get your winter exercise this way from now on.

Safety Matters

While outdoor exercise is not uncommon and is mostly painless, that doesn’t mean you should take it lightly when it comes to your safety. As long as you keep a few tips in mind, you’ll be able to ensure you stay safe and keep focused on your exercise goals.

●        Rather than overdress with one think layer, wear appropriate clothing in layers so you can easily adjust once your body heat goes up.

●        Protect your extremities like your head, hands and feet with protection like Heat Holders women's original socks and a hat and gloves.

●        Check the weather forecast, including windchill, to determine what to wear.

●        Wear reflective clothing so that you can easily be seen by motorists, especially at night.

●        Wear sunscreen and lip balm to protect your skin.

●        Carry water and drink plenty of fluids.

Options in Winter Exercise

People have been eager to find fun activities to do outside during the winter for centuries, but the significant part about this history is that it has resulted in many options to choose from. If you’re looking to get a cardio workout, in particular, it doesn’t take much to get going. Some of the most popular options for winter fitness include:

●        Skating

●        Cross-country Skiing

●        Jogging

●        Snowshoeing

●        Snowboarding or Downhill Skiing

●        Playing Hockey

As always, the great thing about playing sports for exercise is that they make it easier to convince a friend to join you to help pass the time in a more engaging way.

Get ‘er Done

If you’re the kind of person that likes combining a useful purpose with your exercise routine, then winter also provides plenty of physically demanding chores. Some of the things you might consider accomplishing around your home to help you get into shape include:

●        Raking Leaves

●        Shovelling Snow

●        Chopping and Stacking Firewood

●        Prep Your Garden for Spring

All it takes is a bit of bravery to find out that there’s no reason to fear outdoor exercise in the winter. As long as you follow the advice mentioned here, you’ll be able to get more sunlight and fresh air this season. There’s no time like the present to get prepared by buying a pair of warm socks and a few other necessities. 

HOW TO IMPROVE YOUR SMILE & BOOST YOUR CONFIDENCE

How to Improve Your Smile & Boost Your Confidence

When was the last time you smiled? Having a healthy smile can do wonders for your confidence. If you feel self-conscious about your teeth, you might find yourself shying away from smiling even during the happiest moments. Your smile can affect your personal and professional relationships, not to mention your relationship with yourself. If you lack confidence in your smile, there are a few things that you can do to help you to achieve your best smile.

Brushing & Cleaning Your Teeth

This is the obvious place to start. Use a soft-bristled toothbrush to clean your teeth for two minutes twice a day. It removes plaque and food particles, and it can help to reduce and even remove stains and, in general, improve the appearance of the teeth.

 Flossing & Gum Care

Proper flossing removes a build-up between your teeth, where your toothbrush would struggle to reach. This is not simply for aesthetic purposes; it is also for your overall oral health. A build-up of plaque can lead to decay and disease and so flossing regularly is a must. Flossing and brushing can both also help to care for your gums too. Looking after your gums improves the look of your smile as well as preventing gum disease.

Clean Your Tongue

You need to beware of your tongue too. For example, if you have a white tongue, it can actually be a sign of bad breath. This is because bacteria, debris, and food particles can all become trapped in between the tiny bumps on your tongue, which is what causes the white coating. By cleaning your tongue, you can help to eliminate this build-up and stop the bad breath in its tracks.

Drink More Water

You can also reduce bad breath by drinking more water. The water flushes away food particles and helps keep your mouth moist, which can improve your breath. This is what your saliva does naturally, but sometimes you might need a bit of help. Try to make sure that you are drinking the recommended amount of water every day.

Aesthetic Treatments

If there are specific issues with your teeth that make you feel more self-conscious or that affect your confidence, then you can tackle them with some aesthetic treatments. For example, if you struggle with tooth discolouration, it can take a real toll on your confidence; you could choose to whiten your teeth to improve the brightness of your smile. You may need to consult a dentist, as often their methods are much more effective than buying a kit from the drug store or doing it yourself at home. If you have crooked teeth or if they aren’t as straight as you would like them to be, then you can look into aligners. For example, ALIGNERCO offers a range of clear aligners that are virtually invisible, and they also have a great range of payment plans which makes it much more accessible. If there is something specific about your teeth that you do not like, then there are ways that you can fix this.

Have Regular Check-Ups

One of the best ways to maintain your oral health is to make sure that you are regularly seeing a dentist. They can offer you advice and preventative measures for all of your potential oral issues like cavities, bad breath, and gum disease. In addition, a dentist can identify the early signs, which means they can halt the progression of dental issues across the board.

Create a Routine

To make sure that your teeth stay as healthy as possible to make your smile as bright as it can be, you should come up with a routine. First, make an oral care schedule. How often are you planning on flossing or whitening? How often are you planning on visiting the dentist? Coming up with a routine that you can stick to is important in maintaining your oral health. Taking care of your mouth, teeth, gums, and tongue are essential in making sure that you have a smile that you are happy with and that makes you feel confident. This is why it is important that you stick to your routine; you are making an investment into the future of your oral health.

In Conclusion

Feeling more confident in your smile starts by implementing a proper oral care routine and trying to pick up as many healthy dental habits as possible. Brushing and cleaning are essential and fresh breath can also improve your self-esteem, which is why it is important to not neglect the gums or the tongue. If you want to make some bigger changes, then, as long as you are making those changes for you, because you want to and not because you feel you have to, you should make them. Always do your research beforehand and consult a professional.

4 WAYS TO PREVENT MUSCLE SORENESS AND FATIGUE

4 Ways To Prevent Muscle Soreness And Fatigue 

Doing regular exercise is crucial to keep one’s body in good shape. Aside from improving bone health and muscle growth, exercising is also one of the key elements to prevent risks of various illnesses. However, some disadvantages could come from doing too much exercise, including sore muscles and strains.

When working out, many people, especially athletes, tend to exhaust themselves to the point of fatigue. If that’s your concern, there are numerous alternatives you can consider to prevent muscle soreness, including sports strapping and other kinesiology taping options. 

To have a better understanding of this matter, continue reading this article. 

What Is Muscle Fatigue? 

Muscle soreness or muscle fatigue is the condition of extreme pain in your muscles due to stiffness. Many people suffering from muscle soreness may also have a hard time moving around due to tightened muscles. Some of the most common symptoms of muscle fatigue may include cramps, discomfort, and muscle aches. 

While some people tend to use these terms interchangeably, note that muscle soreness is different from muscle rigidity and spasticity. While the latter could be a result of doing strenuous activities, the other two conditions are characterized by muscle stiffness even if you’re not moving.     

To help you more, here are some symptoms of muscle fatigue you should know: 

• Inexplicable muscle aches 

• Redness 

• Inflammation 

• Bruising 

• Painful movements 

In most cases, muscle soreness can improve quickly after several hours or days. However, it’s still best to learn the basic measures you can take to handle them better. Plus, those seemingly simple muscle aches might be early signs of severe conditions. 

Pro Tips To Avoid Muscle Soreness 

After doing exercises, there’s a bigger chance of suffering from muscle soreness, especially if your routines are incorrect. Although it might not pose detrimental impacts on your health, muscle soreness could cause mild to severe aches in your body.  

Particularly, muscle fatigue could last up to 12 hours. In severe cases, this soreness could take up to 48 to 72 hours after your workout.   

To better avoid risks of muscle soreness, you can try the following: 

1. Perform Warm-Ups 

Although some people tend to skip this stage when working out, warm-ups play a vital role in preparing your muscles for the exercise. Many experts believe that warm-ups could efficiently prepare your body for the upcoming strenuous activities, raise your body temperature, and regulate blood flow. 

Apart from that, warming up could also enhance your balance, bodily coordination, and flexibility to better handle exercise routines. Not to mention its significance in lessening risks of injuries while working out, warm-ups could also prevent muscle soreness and fatigue. 

To warm up, you can consider doing light exercises and stretches, including jumping rope, slow jogging, or cycling.  

1. Hydrate Yourself 

Aside from warming up, you should also not forget to hydrate yourself properly when doing exhausting physical activities. Water could help control your body temperature, transport nutrients to gain more energy, and ease your joints. It could also help boost blood circulation, maintain body functions, and reduce the risks of heat stress. Also, drinking water helps replenish the fluids you lose throughout the workout. 

Without water, you might not last long in your workout sessions. Your body temperature might also increase. Not only that, your body will struggle to keep up with the activities. You’ll also feel more tired than usual. Additionally, a lack of proper hydration could result in muscle soreness, dizziness, fatigue, and other health concerns.

To better help yourself, you must drink plenty of water before and after your exercises. You can also take breaks to rest and rehydrate yourself.  

1. Take A Break 

After doing certain sets of workout routines, you may consider taking short breaks to help your body recover. In most cases, overdoing your exercises without any rest increases the risks of muscle stiffness and fatigue.  

To avoid such situations, you must wait at least 48 hours after your last workout session before performing the same activities. You should also vary your exercise routines to prevent strain. As much as possible, you can do light exercises for the same muscle groups to keep your body active.

Furthermore, if you’ve done running the previous days, you can take do brisk walking or stretching the next days to avoid going to complete rest.    

1. Cool Down 

As much as you need to warm up to prepare your body, cooling down is also an essential part of your workout routines. Particularly, it could help relax your muscles and avoid soreness. Note that doing some stretches is important after doing exercises. 

Apart from making your muscles more flexible, cooling down could also promote blood circulation and keep blood away from your muscles. After driving blood away from your muscles and back to your heart, your muscles could then effectively recover.  

Key Takeaway 

Exercise and workouts are crucial in maintaining your body in optimal condition. However, muscle soreness and fatigue could happen if you do your routines incorrectly. To better prevent these risks, you can do the tips above. Aside from that, you can also consider taping or strapping your muscles to prevent injury. Through these tips, you can avoid muscle soreness and fatigue.

GYM-GOERS: WHAT IS BRUXISM AND WHAT CAN YOU DO ABOUT IT?

Have you heard people talking about bruxism? This might be something that you have overheard in the gym. This is a dental condition that you need to be aware of and this is particularly true if you like to lift heavy weights. The more you know about this condition, the less likely you are to suffer its effects. So, let’s take a closer look at what bruxism is and how you can prevent it.

PHOTO CREDIT | Pixabay/Ichigo

What is Bruxism? 

First of all, it is important to understand what bruxism is. This is another word that is used for teeth grinding or jaw clenching. This is often something people do because they are anxious or stressed. It can be done subconsciously without you being aware of it. But, it is also something that you can end up doing at the gym when you are working hard on machines and lifting weights, according to dentists in North York.

There are some symptoms you can experience if you are suffering from bruxism. This includes getting headaches, as well as facial pain. In addition, over time, the action of clenching your jaw and grinding your teeth is actually going to wear down the teeth and damage them. These symptoms are likely to be present in the hours after you have been to the gym or have been clenching your teeth.

How are Gym-Goers Prone to Bruxism?

If you like to go to the gym in Canada, you might be wondering how you can be at risk from bruxism. Well, this is particularly a risk for those that like weightlifting. This is because when the muscles engage, you are going to feel the muscles in the face tighten too. This can mean that you grind your teeth together and clench your jaw. There are particular exercises that can mean that this happens more. This includes squats and deadlifting.

If you are worried about bruxism, the best thing you can do is visit your dentist. They are going to be able to examine your teeth and see if any teeth are worn or damaged. They are going to advise you if there have been teeth grinding and if you are going to need any dental treatment as a result of this. For instance, bruxism can lead to dental abscesses and even infections.

This does not mean that you need to give up weight lifting. In some situations, a dentist can recommend using a particular mouth guard or mouth splint. This is going to help prevent the damage that can be caused by bruxism. It will mean that you can continue to do what you love doing in the gym, as well as protecting your teeth and not causing further damage to them. Again, this might not be able to stop the teeth clenching, as it can be a natural reaction. But, it can stop the teeth from grinding together, which is what causes the wearing down of the teeth.

WHAT IS ANXIETY?

You hear the term anxiety used a lot, but you may not know what it means. It is the body's natural response to stress, and it may manifest itself as anxiety or fear of the future. When it happens, people think of events that may happen and cause harm. Some of this occurs as a natural result of living, such as a job interview, your first day of college or giving a speech. Things like this naturally cause people some level of apprehension. What isn't normal is when this lasts for over six months, or it starts to interfere with your daily life.

Intense and Sometimes Debilitating

Feelings of fear and anxiety may stick with you constantly. If that remains a constant state it can dramatically impact your quality of life. You may stop leaving your home, crossing the street or entering public spaces. Left untreated many people experience worsening symptoms. An anxiety disorder can strike a person at any age, but most begin in childhood, adolescence or early adulthood. Millions of Americans suffer from anxiety and women can tend to have a higher risk of a diagnosis than men.

How Do You Treat Disorders?

After you receive a diagnosis, you should explore your treatment options. For some, simple lifestyle changes will prove effective enough, but moderate and severe cases may require more extensive treatment. Treatment will fall under two categories. You can treat it with psychotherapy and medication. In some cases, people use a combination of the two. Taking advantage of prescription propranolol for anxiety has often been prescribed to help those suffering from a rapid heartbeat, shaking hands and other symptoms of nerves. This prevents the more severe symptoms of this disorder, and it can help people to function normally.

What are the Causes?

Whenever the amygdala in the brain notices danger, it sends a signal to the hypothalamus. That triggers a fight or flight response common to those who have anxiety. The amygdala can become hypersensitive, which causes extreme feelings of anxiety. Many times, it comes from false alarms. What might seem small to others causes a high amount in the other person. Anxiety often occurs alongside other mental health problems like obsessive-compulsive disorder, post-traumatic stress disorder, social phobia, panic disorder and generalized stress disorder. Important to note, there are many causes of anxiety and research remains ongoing in this field of mental health.

What are Attacks?

An attack happens when you feel an intense and unreasonable amount of fear or anxiety. Usually, this happens without warning, but triggers can also cause the anxiety to worsen. Most attacks will last for 10 minutes, but they can stretch on for more than 30 minutes. In that time, people may experience an intense feeling like they may die or they feel like they could lose total control of themselves. An attack may appear like a short time, but someone going through one will feel like it goes on forever. The symptoms will typically peak and go away, but upcoming events can contribute to them happening more often.