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.

6 TIPS TO LOOK AFTER YOUR BODY WHEN EXERCISING

 Regular exercise is good for you. It can help you lose weight and manage your health better, thereby reducing the risk of heart disease, and helping you manage insulin and blood sugar levels more easily. But, if you’re performing an exercise the wrong way or neglecting your body’s needs, you may end up hurting your body instead of helping it.

So, to help you reap all the benefits, here are six tips to look after your body when exercising:

1.     Eat The Right Food & Portion Every Meal

Despite how badly you want candies over healthy food options, try to stay away from the former. Sugar that comes from candies won’t help you get in shape. Even though it’s only a single bar, one will lead to another eventually.

If your sole purpose for exercising is to lose weight or get into shape, you should consume vegetables and fruits. For one, apples can make you feel full for four hours. On the other hand, green veggies, like broccoli and green beans, keep the digestive system running and clean. Furthermore, stick to turkey, chicken, and other lean meats. Seafood like tilapia and shrimp can also be good alternatives. These foods are packed with healthy nutrients and protein that help with muscle building.

Also, make sure to portion what you’re eating. A good metabolism comes from the right portioning of meals. Plan out eating six times in one day with smaller portions instead of eating thrice a day with large meals. This helps you to breathe smoothly when exercising rather than puffing or huffing for air. It’s because you have less food in your digestive system, thus, more energy is utilized during exercise.

2.     Get Enough Sleep

It’s important to get enough sleep to recharge the batteries of the body. Six to eight hours of sleep will keep your body going throughout the day. But, in case you feel tired after coming home from work, it’s highly recommended to take a nap before exercising. Be sure to only nap for 30 minutes as it prevents you from staying up at night.

3.     Warm Up

One of the common mistakes people make when exercising is not warming up. Before your session, be sure to warm up thoroughly and mobilize the parts you’ll be using during your exercise. Moreover, failure to warm up may increase the risk of injury.

Nonetheless, if you think that there’s something wrong with your knees, don’t neglect it and consult an orthopaedic surgeon right away. This is to ensure that your body is in good condition to perform exercises.

4.     Limit Your Exercise To 30-40 Minutes

Some people tend to exercise for several hours in every session to achieve their desired results quickly. But, the truth is that after 40 minutes or even 30 minutes, the benefits aren’t great. If you exercise that long, you’d need to lower the intensity of your exercise. That means you’re spending a lot of time exercising. With that in mind, it’s best to exercise at a higher intensity for a shorter period.

5.     Stay Hydrated

Drinking water is essential to your overall health. Besides, it plays a crucial role in an exercise routine. When you’re sweating too much, you need to ensure your body is hydrated properly since you’re losing water. Furthermore, being hydrated guarantees that your energy level is where it needs to be.

Despite the amount of water that needs to be consumed in a day differs from one person to another, as a general rule, you should aim 50% of your weight in ounces daily. Meaning, if you weigh 200 pounds, try to drink at least 100 ounces of water. Also, if you have dark urine, it probably means you’re not hydrated enough.

So, when you’re exercising, make sure to drink plenty of water.

6.     Drink Shake Before And After Exercise

Taking either a carb or protein shake before and after your workout is a good practice. If you take it before your exercise, it will increase the flow of amino acids to the muscles during a workout, providing the building blocks they need. After your exercise, the shake can stimulate muscle growth.

Conclusion

By following the tips enumerated above, the chances are high that you can make your exercises more effective. You can be able to reap all the benefits exercising has to offer as long as you do this activity correctly and responsibly. However, it should, still, be in your best interest to consult your doctor prior to adopting any exercise or diet routine, especially if you have an existing medical condition, to ensure your safety.

5 TIPS FOR LOW CARD SNACKING IN 2021

If you’ve added a few extra pounds during the COVID-19 lockdown, or if you’re busy or on-the-go, here are some low carb snacking tips you can follow in 2021:  

1. Keto Bars 

Keto bars are a great source of just about the right amount of carbs and fat to keep you going until it's time for a proper sit-down meal. The best thing about keto bars is that they support ketosis, a process wherein a body lacking carbohydrates burns fat instead. Suppose you're on a weight loss journey or thinking of embarking on one—in that case, keto bars are an excellent companion to help you follow through.  

When choosing a keto bar, be wary of ones that come with low nutrition values. The best keto bars are made of high-quality, nutritious ingredients, with no added sugars, artificial sweeteners, alcohols, additives, or fillers. 

2. Dark Chocolate Sea Salt Almonds  

Dark chocolate sea salt almonds are a low carb combination that'll have your senses excited and delighted, while keeping hunger and weight gain at bay. 

Although there are more than a few brands selling almonds covered in dark chocolate, making your batch at home can be a fun family activity to do. If you're up for it, this is how you can make your own dark chocolate sea salt almonds:   

• Ingredients  

You'll need 14 ounces of high-quality bittersweet or semi-sweet dark chocolate, one cup of raw, unsalted whole almonds, and sea salt.  

• Procedure 

What you'll want to do first is to line a baking sheet with parchment paper, and set it aside. Then, you can proceed to roast almonds for 10 to 15 minutes in an oven preheated to 325 degrees. Once done, let almonds cool to room temperature.   

The next step is to bring a small pot of water to a simmer over medium heat, and place a heatproof bowl with chocolate inside over the pot. A little bit before the chocolate is completely melted, remove the pot and the bowl from the heat. Stir until the chocolate is completely melted. You can also use a microwave, making sure you heat the chocolate in 30-second intervals.   

Once the chocolate is melted, add and stir with previously roasted and cooled almonds. When almonds are completely covered in chocolate, use two forks to pick up one almond at a time, and place them on the parchment-lined baking sheet. If there's excess chocolate, you can remove it. Let the almonds air dry for an hour. Before the chocolate hardens, sprinkle with sea salt. Once they're dry, peel them off the paper, and store them in a jar. 

Losing weight or keeping it in check doesn't mean you have to starve yourself and forget all earthly pleasures, such as chocolate.  

3. Lettuce Wraps 

When it comes to salad sandwiches or lettuce wraps, healthy, low carb combinations are endless. What you need to do first is to choose your favorite type of lettuce—iceberg lettuce, romaine lettuce, butter lettuce, kale, or collard. 

Once you've decided on the type of wrap, it's time to choose what you're going to fill the sandwich with. Here are some ideas you can sift through:  

• Eggs 

• Tuna, salmon, or prawns  

• Vegetables, such as carrots, onions, cucumbers, and tomatoes 

• Avocado 

• Tofu 

• Deli meat  

• Roasted chicken breast 

• Any spread such as mustard or mayo  

Pro tip: use parchment paper as a base to roll everything together and fold the sides in. 

4. Herbed Celery And Cucumber Salad 

Herbed celery and cucumber salad is a salad famous among keto evangelists. Here are the ingredients:  

• Celery stalks 

• English cucumbers 

• Fresh, flat-leaf parsley 

• Fresh mint 

• Bag of mixed salad greens 

• Salt and coarse, freshly ground black pepper 

• Olive oil 

5. Tuna And Avocado Boat 

The name of this low carb treat comes from a sliced and pitted avocado as the 'boat.’ The avocado hole, referred to as a boat, is filled with tuna that you can spice up with sriracha or any other spice of your liking.  

Choose Carefully And Add Variety To Your Diet

A balanced diet with carefully chosen ingredients can help you stay fit and nourished with the right amount and types of nutrients. Keto bars are a great, convenient source of quality carbs and fat to have while on-the-go. Still, to optimize your health, you shouldn’t depend only on them. Instead, add more variety to your diet and incorporate other types of low carb snacks in 2021. 

FIVE REASONS TO WORK OUT AS A COUPLE

Are you sick and tired of looking in the mirror and seeing the flabby, bloated ghost of your former self staring back at you? Do you secretly wish you could sculpt your body, so you look like a statue of a Greek god? Do you generally want to get fitter and healthier and enjoy an active lifestyle?

You may want to consider joining a gym.

However, you may be one of those people who struggle to work out on their own, which is exactly why you need to start working out with your significant other.

It is very important to support and motivate your partner. The WivesGoWild website can share successful fitness dating tips that will spark your interest in working out together.

Your Relationship Will Inevitably Be Happier

Endorphins are the chemical in the brain that tells us we are happy. When we exercise, our body produces endorphins. Creating this feeling with your partner will make you associate this natural high with both exercise and each other. Both of you will feel a great pride that comes from taking steps towards self-improvement. Feeling comfortable and confident in yourself can only make your relationship stronger. Poor self-esteem is responsible for so many relationship breakdowns.

For this reason, working on yourself is also working on the relationship.

You Can Spend Time Together in a Meaningful Way

Being of sound body leads to being sound of mind.

There is a reason Buddhists incorporate physical activities such as meditative yoga into their daily lives. Our bodies are a temple. Only by exercising will you truly feel the meaning of this saying. Growing together in this way will make you both feel closer, not only to each other but to yourselves as well.

Doing activities that improve yourselves can be classed as meaningful time together. Compare this to watching television. Do you feel a connection with your partner, or are you lost in the world of the programme?

Turn off that TV and sign up for the gym – you know it makes sense!

You'll Both Start to Look Slim and Sexy

This may sound like a shallow reason, but let's face it: if you and your partner start hitting the gym on a regular basis, you're both going to look fabulous. Not only does an active life have many health benefits, you'll start to feel a hell of a lot sexier. This will lead to wonders in the bedroom.

Of course, we are not saying you don't already find your partner absolutely ravishing, but those added endorphins we talked about earlier will give a heightened sexual confidence as well.

So when you're going hard on the treadmill and pushing for the burn, remember to leave a little bit in the tank for those… ahem… extra-curricular activities.

It Helps You Feel Like a Team

It is a wonderful feeling to have the same goal in life as your partner. When we search for that perfect relationship, we look for someone who helps us achieve the best version of our self. Mutual exercise really will make you feel like a team, but only if you see working out as a couple's goal rather than a solitary achievement. When you next go on a night out, you will both feel fabulous and ready to take over the dance floor.

One day you may look in the mirror and see a power couple staring back at you.

To Provide Each Other with Motivation

Science has proven that working out as part of a group of two or more leads to more beneficial results for everybody involved. Most people who go the gym alone usually give up after a short while. Everybody hits a wall eventually, and if nobody is there to pick you up, you'll end up back on the sofa watching Seinfeld reruns and hating your flabby gut.

This is why personal trainers are so popular. However, many people can't afford a personal trainer. If you need somebody to motivate you into doing exercise, you need look no further than your partner. You can pick each other up and share in each other's achievements. This is a great way to stick to your goals and follow through with your plan to finally get that body you have always dreamed about.

We hope we've inspired you and your significant other to enjoy the benefits of mutual exercise. This could be the start of a brand new adventure for both of you, one in which you will grow stronger as a couple and happier as human beings.

Enjoy Your New Bodies!

SINK YOUR SKIN (AND SOUL) INTO TATA HARPER'S LUXURIOUS SKINCARE

A clean, healthy, youthful, and glowing skin is the best recipe for beauty, which is why it’s important to use high-quality products for cleaning, hydrating, and overall maintenance. Of course, you could go all out and pamper your skin with a wide range of products that may help you look like a celebrity, but most people don’t have the time (or the budget) to carry and maintain an arsenal of skincare products at all times. 

Luckily, most of us regular folks don’t need an army of stylists and professionals to have good-looking skin. We just need to follow a few basic steps and use a few high-quality products on a regular basis. 

And this is exactly what the recent collection of luxury skincare products from Tata Harper is promoting: clean and healthy skin without spending too much time and money on it. The brand is well-known for its wide offer of organic serums, cleansers, moisturizing creams, and facial oils that use only the best plant extracts and ingredients. Now, some of you may raise the point that these are not exactly low-cost products, and you would be right. Still, their quality beats the price and the results are absolutely remarkable. Therefore, a few basic products from this collection will replace several affordable others and save you time and space on the bathroom shelves.

Moreover, it’s quite easy for someone with regular skin to find the right products for their needs. 

Products for Tonifying & Cleaning

Everyday life is damaging for our skin, especially the skin on the face and hands. The polluted air, our daily behaviors (like smoking or excessive makeup), and even the foods we eat all have an effect on our skin and on the aging process. 

Therefore, to make sure you don’t get wrinkles ahead of time and to protect your skin from looking tired, it’s important to have a healthy lifestyle and a basic skin cleaning routine. In addition, it’s crucial that you use cleaning products that are gentle on your skin and don’t inflict more damage by drying the skin up. That’s why it’s best to choose a product like a nourishing oil cleanser that helps remove the negative effects of the day and also keeps the skin toned and flexible. 

Hydration and Moisturizing 

Specialists recommend at least six to eight glasses of water on a daily basis (if you have a healthy diet) for healthy-looking skin. After all, if you don’t hydrate well, no skincare product will be able to give you that fabulous glow! 

Quick secret: to improve the results of good hydration, you should add a hydration mask to your routine. It keeps the skin looking young and healthy. 

But, besides making sure you are hydrated, it’s also mandatory to keep your skin moisturized. Luckily, the Tata Harper collection has a few amazing products that have restorative features as well. This way, your skin will be moisturized and protected against any damaging factors such as oxidants and pollution. 

Exfoliating

Every few weeks, or at least once a month, you should apply a scrub or an exfoliating product to remove dead skin cells and prepare the area for better care. Now, just like a cleanser, an exfoliating product can be too rough on your skin, which is why it’s best to choose one with an oil base. It will be gentle with your skin and will leave it smooth and clean like a baby’s bottom!

If you don’t really like an oily exfoliant, try applying a Shea butter treatment once the skin is clean and prepped. The result will be similar.

Wrap Up

In summary, a few good products and a well-established routine can save you a lot of trouble as you advance in your years. It’s also crucial that you start early (in your 20s) and adjust your skincare routine as your condition changes. 

BEST HONEYMOON DESTINATIONS 2021

Did you get married in 2020? If so, chances are you’re still dreaming of getting away for a honeymoon due to the pandemic. Don’t fret, as there are many couples all around the world in the very same situation. And yes, it may take a while for tourism to open up again but that doesn’t mean you can’t start looking into possible destinations for 2021. On that note, if you need a little help, the following are some of the best honeymoon destinations for this coming year.

St. Lucia

St. Lucia is a dream destination for lots of different reasons. Think luxurious hotels, white sandy beaches, sparkling Caribbean water, drive-in volcanoes, amazing hiking trails, breath-taking waterfalls and some of the most unique mountain views in the world. St. Lucia really does have it all but, be warned, this level of luxury does not come cheap. If you really want to splash out and have the honeymoon of a lifetime, it might be worth looking for personalized offers and take out a personal loan. This will give you access to cash quickly and you can pay back the money overtime in manageable monthly repayments. St. Lucia is the perfect getaway for couples that are looking for top class luxury and a little bit of adventure. 

Bora Bora

Again, a trip to Bora Bora does not come cheap but the level of luxury you’ll enjoy will make it worth every single cent. Picture sapphire-colored skies, total seclusion, and the clearest waters you’ve ever seen. You’ll get to enjoy French champagne and world-class foods whilst you and your new hubby/wife relax and take in the breath-taking views. Bora Bora is ideal for couples that are looking for a celebrity style experience at a discounted price. 

The Maldives

A honeymoon destination guide would not be complete without a mention of the gorgeous Maldives. Known as a tropical paradise, the islands of the Maldives are surrounded by one big lagoon and most resorts are built on the lagoon. The exotic corals are what sets this destination apart from the rest making it the ideal choice for couples that love to dive and snorkel. Fancy a bit of island hopping? You’ll also love the Maldives as you can move onto a new island and a new resort every few nights during your trip.

Hawaii

Hawaii stirs up all kinds of images. Stunning beaches, perfect waves, colorful flower garlands, majestic mountains and towering volcanoes are just some things that come to mind. The natural beauty in Hawaii will totally blow your mind as it’s home to some of the most incredible geology the world has to offer. Book a trip to Hawaii if you’re a nature lover, avid surfer or a beach lover.

Bali

Looking for a cultural experience where you’ll be immersed in a tropical paradise? Bali is the perfect place to visit. Think stunning beaches, magical temples, sprawling rice fields, lush jungles and gushing rivers and waterfalls and you’ve got a good picture of what you’ll get to enjoy when you touch down in Bali. This choice of destination is ideal for couples that want to pay less without having to make huge compromises on luxury.

HOW TO BE STYLISH AS A MAN

How to be Stylish as a Man

It’s not only women who can be stylish—men can do that too. The only difference is that men’s fashion is relatively simpler and more standard as compared to women’s. Men’s wear traditionally is made up of limited kinds of clothing, though that depends on the time period and culture. So, the question is—how can you stand out from the traditional look and be more stylish? 

Being stylish is not something you’re born with—it’s something you learn along the way. Over time, you learn how other men, especially celebrities, dress themselves in the movies or award shows, and you subconsciously absorb that information. You slowly start to recognize what styles appeal to you, and what styles suit you. While you may assume that you’re not naturally stylish doesn’t mean you don’t have an eye for style. 

In fact, that eye you have for other men’s style can be incorporated into your own style. Don’t worry, it’s not about perfecting your style right away. It’s about slowly turning yourself into a stylish man and rocking every outfit you’ve hidden in your wardrobe. To start, here are a few tips to up your game: 

1. Get the Right Fit

The first and most important thing to remember when it comes to a great style is getting the right fit for your body. You can have the most expensive suit or most stylish shirt in the world, but if it’s not your fit, it will never look stylish on you. Wearing clothes that are not properly fitted will only throw off your body proportions. Baggy clothes will only make you look shorter, sloppy, or bigger than you actually are. 

Start by going through your wardrobe right now and see which items you think perfectly fit you and which ones don’t. Replace all those baggy clothes with outfits that fit you better. If you’re still doubtful, you can find more information here and expand your knowledge about filling your wardrobe with the right clothes for you.

2. Avoid Wearing Clothes with Logos, Graphics, or Extremely Wild Prints

This doesn’t mean that men who wear printed clothes are not stylish but, when you’re just starting out, it’s best to avoid them for now. Clothes with logos or graphics might make you look like you’re still in college or you’re about to watch your favorite soccer team. If you want to look stylish while looking mature, replace your logo shirts with solid-colored shirts. This will make you look more refined and sophisticated.

3. Wear Unique Accessories Wisely

Selecting accessories for men requires careful attention. This may sound like a big risk for you if you just started experimenting, but a brilliant accessory may make you stand out among the rest. You need to incorporate an accessory that looks confident and classy, but not too loud. Your accessory should serve as a finishing touch to your overall look in order to sharpen your style.

One of the most common accessories that men wear is a watch. It’s classic but it’ll never go out of style. Not only is it functional, but a high-end watch will make you look more professional and confident too. 

4. Commit to a Signature Scent

To enhance your overall look and style, pair it with a signature scent. Committing to one signature scent means you’ve built your personality and character around that scent. Isn’t it amazing whenever a particular fragrance reminds people of you?  

There are some things that you may have to consider when picking your scent. Make sure it’s not too strong yet not too weak. Also, ensure that you put the right amount of scent so it wouldn’t look like you’ve only used it as a substitute for your shower—wearing a perfume that’s too strong for the nose might keep other people away from you. 

5. Get a Hairstyle That Suits Your Face Shape

One way to become stylish is to maintain proper grooming. The first thing to consider for your grooming is your hairstyle. Your hairstyle can make or break your overall look. Make sure to visit your most trusted barber regularly and have your hair trimmed to a hairstyle that matches your face shape and highlights your features. Keeping your hair trimmed will surely make you more stylish than a man who rarely visits a barbershop.  

Finishing Up

There are still other tips out there to make you more stylish, but the ones mentioned above will surely help you get started. Always remember that styling yourself is not about copying how others dress—it's about owning your style and showing your personality through it. Soon, styling yourself will become easy as you figure out which clothes and accessories work best for you.

TOP 6 POSSIBLE CAUSES OF FATIGUE

Most people carry on their daily lives without much worry about their physical health. After a long day, those who usually feel tired result to remedies such as massages or rest to recover. However, there are instances when the fatigue you feel isn't normal. Feeling tired all the time can be caused by other reasons.  

It's important to know the root of your condition so you can address it as soon as possible. Feeling fatigued all the time may interfere with your daily life, so it's best to determine the cause early on. Here are some common causes of fatigue you should watch out for.  

1. Excess Physical Activity 

One of the most common causes of fatigue is too much physical activity. It's not unnatural for your body to feel tired and worn out after a day of constant movement. People who like to work out or have very physically demanding jobs usually experience fatigue at the end of the day.  

Your muscles will feel sore and weak after a day of activity but will usually subside after a few days. Feeling fatigued isn't too serious in most cases. However, it can affect how you perform your daily tasks if it occurs all the time.  

Of course, there are many ways you can recover and increase your energy. For instance, this resource explains different methods you can try to regain your vigor. You can also try to lessen the amount of movement you do to feel less tired after a long day.  

2. Lack Of Sleep 

Sleep is also an important aspect of your health. Unless you sleep well, your body won't have enough energy for the next day. On average, you need at least seven to eight hours of sleep every day, but it can be challenging to get adequate rest when you have a busy lifestyle.  

Those who struggle to have a normal circadian rhythm or have sleeping problems usually end up feeling tired after waking up from their sleep. Those people are also more likely to have less energy to perform their day-to-day activities since their bodies don't get enough rest. You should try and establish a regular sleeping pattern by going to bed during the same time every night. Try to clear your mind before going to bed so that you can sleep deeper and longer.  

3. Insufficient Nutrients 

Another reason why you may feel tired all the time is the lack of nutrients in your body. How much or how little you eat will also affect how you feel. Your body functions by consuming the energy you get from the food you eat. If you always skip your meals, you may end up feeling fatigued all the time.  

To avoid feeling tired, always eat a balanced diet with fruits, vegetables, protein, and carbohydrates. This will help fuel your body with enough nutrients throughout the day.  

4. Iron Deficiency 

Anemia is also a common cause of fatigue, especially in women. Iron is the main component found in red blood cells responsible for delivering oxygen throughout the body. If your body doesn't have enough iron, your body won't get enough oxygen for energy. Women who are pregnant or usually have heavy menstrual periods have a higher risk of developing anemia.  

If you are at risk of this condition, try to eat foods rich in iron to replenish your body. Incorporate foods like meats, tofu, beans, potatoes, or brown rice into your diet to avoid being anemic.  

5. Depression 

Most people assume that depression can only show itself through symptoms like anxiety or long periods of sadness. However, physical signs such as lack of appetite or unexplained fatigue can also be caused by depression.  

If you're experiencing signs of depression, it's advisable to seek medical attention immediately. There are treatments such as medication or therapy to help ease your condition.

6. Diabetes 

Another common cause of fatigue is diabetes. Whenever you have high sugar levels, your body's glucose will remain in your bloodstream instead of being converted into energy, contributing to the tiredness you feel. Low blood sugar will also cause fatigue since it means you don't have enough fuel for energy.  

You should make lifestyle changes that will help you manage your condition. Besides proper diet and exercise, you can also visit a doctor to get a diabetes medication that will help control your sugar levels.  

Final Thoughts  

Feeling fatigued all the time can disrupt your daily activities and may even affect your quality of life. It can prevent you from doing things you enjoy and may even cause various health problems in the long run.  

Of course, there are many ways to combat fatigue and maintain a healthy body. A healthy diet, enough sleep, and exercise can all help prevent you from feeling tired. By living a healthy lifestyle and being more mindful of your body's condition, you'll be able to live your life to the fullest.  

12 WAYS TO BOOST YOUR NUTRITION

Good nutrition is one of the critical elements in maintaining a healthy and good quality of life. Make the right choice right away with several ways to improve your nutrition. The best way to start is with your food, especially the ones containing vitamins and minerals such as vegetables, fruit, dairy, whole grains, and protein sources.  

Let’s check out ways to boost your nutrition: 

1. Prepare A Meal Plan 

Before the week starts, you should write down your breakfast, lunch, and dinner strategy for each day, along with a selection of healthy snacks. Creating a written plan will help you buy groceries more efficiently, maintain your weight, and enjoy various food choices.  

2. Limit Your Sodium Intake 

When it comes to the intake of sodium, you only need around 1,500 milligrams in a day. Sadly, most people are consuming more. If you want to improve your nutrition, it might be time to lessen your sodium intake to help reduce your blood pressure and curb your craving for sugar.  

3. Reduce Belly Fat 

It’s important to note that belly fat can be detrimental to your overall health. It tends to build up around your organs and is associated with metabolic disease. You can effectively cut down belly fat by reducing carbs and eating more fiber and protein sources. As an alternative, you can check here for another option to help cut down fat and gain muscle. 

4. Avoid Sugary Beverages 

If you love sugary beverages, it might be time to limit or stop consumption to improve your overall health as they’re the most fattening. Remember that the brain can’t quantify calories in liquid sugar in the same manner as solid food. With this in mind, when drinking soda, you’re putting in more calories. There’s a close connection between sugary beverages to heart disease, obesity, type 2 diabetes, and other health issues. 

5. Drink More Water  

Adults must drink, at least, eight cups of water a day to maintain good health. If you engage in strenuous physical activities, you need to increase the intake. Some of the ways to improve your water intake include: 

• Drinking a glass of water during every meal 

• Always bring water that you can drink if you get thirsty  

• Drink water instead of soda, fruit juice, or alcohol 

6. Add Eggs To Your Diet 

If you want to boost your nutrition for the better, you should include whole eggs. Remember that eggs are highly nutritious, especially the yolk that includes almost all the nutritional components.  

7. Avoid Processed Food 

If you tend to grab a pack of chips now and then, it might be time to control your cravings. Processed junk food is detrimental to health. Take note that this tricks your brain into overeating. Most kinds of processed food are low in protein, fiber, and micronutrients, but high in refined grains and sugar. 

8. Add Fatty Fish To Your Diet 

Fish is an ideal source of high-quality protein and healthy fats. A good example is salmon that boasts of a high omega-3 fatty acid content and other essential nutrients. When part of your daily diet, it can help lower the risk for various conditions, including heart disease, depression, and dementia.  

9. Improve Your Gut Health 

If you’re eager to boost your health, the bacteria in your gut play a vital role. Once there’s a disruption in the gut bacteria, there’s a link to severe ailments, including obesity. Some tips to improve gut health include eating probiotic food such as sauerkraut and yogurt, increasing your fiber intake, and taking probiotic supplements. 

10. Using Extra Virgin Olive Oil 

Extra virgin olive oil has been a vital component of the Mediterranean diet. It offers several benefits to the heart, weight, and blood pressure. In case you have extra virgin olive oil, it might be time to include it in your diet as an addition to vegetables or salads or cooking food at low temperatures.   

11. Increasing Fiber Intake 

One way to improve your condition is to include plenty of fiber in your diet, ideally 20-30 grams daily. Sources of soluble fiber such as nuts or beans dissolve into gel-like consistency to slow down your digestion, so you feel full longer. Sources of insoluble fiber such as dark green leafy vegetables add bulk to your stool and quickly move food via the GI tract.  

Make it a point to include fiber during your daily meals, such as fruit, vegetables, legumes, and whole grains. 

12. Consuming Alcohol In Moderation 

For those who consume alcohol, it must be in moderation. Women can drink one alcoholic beverage in a day and up to two servings in a day for men. Excessive consumption of alcoholic beverages will increase the risk of chronic conditions. In the long run, it can impair short and long-term cognitive functions. 

Conclusion 

If you want to direct your nutrition to the right track, you can quickly achieve it with these useful tips. Remember that aiming for better health is one of the best decisions you’ll make in life. Don’t waste time, and switch to a healthy lifestyle by starting with the right nutrition.

4 HEALTH AND FITNESS TIPS FOR PREGNANT WOMEN

Pregnancy is one of the most critical milestones in every woman’s life. Being pregnant can also positively impact relationships and become the reason why couples will have a better and clearer purpose in life. Pregnancy can also strengthen the bond that soon-to-be parents share.  

Being pregnant can be exciting, but keep in mind that going into this phase of your life will require changes. Now that you’re pregnant, you need to be more careful with your lifestyle choices because the condition of your health can affect the baby’s development when they’re still in your womb and their overall wellness once they’re born.  

For you to have a safe and healthy pregnancy, take note of these health and fitness tips: 

1. Add A Prenatal Vitamin To Your Daily Routine 

As your body changes during your pregnancy, expect that you’ll need different vitamins and minerals to support these changes. These vitamins also promote the development of your baby’s bones and teeth and lessen the risks of birth defects. 

Prenatal vitamins can be purchased over the counter, but it’s best to consult a medical professional from an established health clinic first. Create Health, for example, employ trained gynaecologists who can provide suggestions on what nutrients you should look for in a prenatal vitamin.

Generally, taking prenatal vitamins is essential during the first few weeks of pregnancy as these play a vital role in the health and development of the fetus.  

2. Exercise Regularly

Contrary to popular belief, pregnant women can actually exercise. In fact, maintaining an active lifestyle is important during pregnancy to control weight, manage stress, and improve sleep. 

Some of the most suitable exercises you can do during pregnancy are swimming, prenatal yoga, indoor stationary cycling, and brisk walking. Your doctor might also recommend some routines to prepare your body for labor and delivery.  

Before you add exercise to your daily routine, seek the approval of your doctor first. Since every pregnancy is unique, certain exercises might not be ideal for your condition.  

3. Remove Toxins 

Being pregnant will require you to make changes in your lifestyle, including removing any alcohol, drugs, and tobacco. You should also avoid being exposed to environments with solvents, like nail polish removers and paint thinners, as these have been linked to miscarriage. Smoking, furthermore, can increase the risks of preterm birth and decrease the oxygen flow to your baby.  

If you’ve been dependent on these toxins and can’t stop using them even during your pregnancy, inform your doctor about it. They can recommend you to programs and therapies that can prevent you from smoking, drinking, and using illicit drugs.  

4. Change Your Chores 

A lot of women would prefer to do household chores as their exercise during their pregnancy. There’s nothing really wrong if you’re thinking of doing the same, but you need to be careful about the kind of chores you’re doing as some can do more harm than good.  

During your pregnancy, you should avoid lifting heavy objects, using harsh chemicals, and climbing on ladders and step stools. You should also avoid standing too long as this can cause injuries and miscarriage.   

Cooperate With A Professional 

Your body will undergo a lot of changes when you get pregnant, which is why it’s always best to seek professional help when changing your diet or physical activities. 

An obstetrician, for example, can provide the essential medical care throughout your pregnancy and provide tips to ensure that you and your baby will have the best health from conception to birth.