5 BEST EXERCISES FOR MUSCLE STRENGTH

5 Best Exercises For Muscle Strength

Using your muscular strength allows you to move and lift objects easily. As you age, you should put more effort into maintaining your muscle strength, as it helps you improve balance, build bone density, preserve independence, and reduce the risk of falls. All these benefits and more are just some of the perks of having a toned and firm body.

If you have just recently decided to activate your muscles by doing strength training, it’s natural to feel physically exhausted and challenged. But, with solid efforts come rewarding results. As you become more familiar with the exercises, you’ll improve your tolerance, which helps you execute them more easily. It doesn’t hurt to have a summer body ready all year round, right? Develop your muscular strength through these practical exercises, and you’ll see how much of an impact it will have in your daily life.

1. Weighted Dips

Doing the weighted dips exercise will help your upper body generate and form muscle mass. It effectively builds your strength to do other strength training exercises like bench presses. As weighted dips are one of the kinetic chain exercises, you can increase the ability to work for your body's opposing muscle groups all at the same time. 

To execute this exercise, you’ll need your hands and feet to be pressed against immovable surfaces like a dip machine or parallel bars. In some cases, other gyms provide dip assist machines, which allow you to use weight to support your body weight. Doing this muscle exercise at home is also possible by using a belt for weighted dips. 

2. Push-Up

With no equipment required, this workout training helps you build muscle strength by utilizing your body weight. Being able to support and carry your body weight is one of the signs of physical force. However, this workout is more comfortably said than done, so if a regular push-up from the floor is too challenging to execute at first, you can start slowly by doing modified push-ups first.

The push-up workout uses all the upper body's pressing muscles, including the chest, shoulders, and triceps. This will result in stronger muscles, which will help you execute other dumbbell or barbell press exercises. 

3. Bent-Over Row

With your legs bent in a stable and strong position, you will need to pull your weights up to your chest in a rowing routine. Bent-over row exercise establishes your rowing strength because you’re using all the pulling muscles in your upper body. This will work out your back, shoulders, and biceps, as well as your legs and core. It’s an all-win exercise. You can opt to use a resistance band instead of heavyweights if you’re still a beginner with this workout.

4. Squat

As one of the refined tests of strength, a squat exercise allows all the muscles in your legs and core to be trained very well. A bodyweight squat is an effective way to nail down your body shape. If you feel you could do more than your body weight, you may add weight by holding dumbbells in front of your shoulders. Or you can also place it on your back if you want to perform back squats. Another choice is to do goblet squats, which means that the weight should be held in front of you.

5. Bicep Curls

This workout is a fundamental strength training exercise that requires you to use a dumbbell, a barbell, resistance bands, or a cable machine to make your muscles on your upper arms stronger. This muscle strength training focuses on building strength on the frontal components. You can incorporate other movements and exercises along with bicep curls. If you have weak wrists, it’s best to wear wrist straps to make your posture more stable.

Conclusion

If you want to witness results over time, you must dedicate time and effort to execute these strength workout routines at home, in the gym, or wherever you feel like doing them. Remember that doing compound movements will effectively get you stronger in lesser time. So, don’t be afraid to modify and involve multiple joints and muscles when doing workouts.

6 WAYS TO ENHANCE YOUR NATURAL CURLS

Everyone loves a good hair day—however, getting that good hair day requires a lot of hard work. Taking good care of your hair can be especially challenging if you have curlier locks. Curly hair is naturally pretty thanks to its volume and waves, but not everyone embraces their curls' beauty as they can be difficult to manage. With that, listed below are some ways you can enhance your natural curls and make sure you get more good hair days than bad:

1. Always Use a Conditioner 

To help you control your hair better, you should always use a conditioner when you wash your hair. If you want to shampoo your hair, you should use a conditioner first before using shampoo to help you lock in your hair’s natural moisture.  

When it comes to washing your hair, you should try to look for products for naturally curly hair to help give you the best results. Nothing would be better for your locks if you're using products made specifically for your hair type.  

2. Plop Your Hair 

One of the best ways to enhance your natural curls is to plop them every time you wash your hair. Plopping is an excellent method intended to help curly hair maintain its natural shape.

There are different ways to plop your hair. You can use a T-shirt or a towel to do this. Whichever method you choose for your hair, the main goal of plopping is to help soak up excess moisture in your hair while avoiding the development of frizz. Additionally, it helps to cut down the drying time.  

3. Protect Your Hair with a Serum 

If you're dealing with frizz almost every day, you should try nourishing your hair with a serum to keep your hair healthy and frizz-free. After washing your hair and while it’s still damp, apply a quarter-sized amount of serum to your hair. When applying serum, you should focus on the ends as that’s where treatment is needed the most. The farthest you can go is at the hair's midsection, but only if your frizz reaches up to that point. 

4. Flip to Dry  

It can be challenging to keep your hands away from your hair, especially when you're trying to dry it out. While waving your hair with your hands can help get the job done faster, you're only allowing encouraging frizz to develop.

To help speed up the drying process of your hair without creating frizz, you should flip your hair back and forth periodically as you allow your hair to dry. Plopping helps to dry your hair quickly, and it also helps to give you the added volume. However, if you're in a rush, you can use a medium heat hair dryer with a diffuser, and it should be dry in no time.  

5. Trim Your Hair Regularly 

No matter how much you love to keep your hair long, trimming your hair can help make your curls healthier and more vibrant. You should regularly trim your hair, especially if you have damaged ends. While damaged ends can be less noticeable with curly hair than with straight hair, you should always remove them as they can damage the entire strand of hair and could affect other stands, making your hair visibly unwell.  

With hair trimming, you're also helping to tame your curl's waves that you just can't get to work together. When you see early signs of split ends or dead ends, you should head on to the salon immediately or trim your hair by yourself.  

6. Try the Pineapple Trick 

If you have early morning starts and no time to wash your hair, you should try out the pineapple trick to allow your hair to look at its best without you having to work extra hard on it. Before you go to sleep, you should loosely gather all of your hair on the highest point of your hair and tie it with a knot. The pineapple trick should help your hair achieve natural volume and prevent excessive bedhead.

Conclusion  

While having curly hair can be stressful, you need to give it some extra love and care. You need to manage it well you could further bring out the best with every strand. Enhancing your curly hair isn't a dreading task but rather an enjoyable hair treatment you can do at home.  

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HEALTHY EATING BREEDS STRONG RELATIONSHIPS

First impressions are everything, and that's true for everyone, whether you believe it or not. Those with dating experience have proven that eating habits can be crucial. Some sites, such as tenderbang.com, help build lasting relationships, but only you can make them long and happy. It is your responsibility to look good, but also to keep your partner in good physical shape. There are specific eating habits that help maintain that sought-after figure.

What Do Relationships and Healthy Eating Have in Common?

For starters, you are what you eat. Every time you fill your belly with junk food, it reveals itself in your body type and lack of physical fitness. The commonness has to do with taking care of yourself and others. Eating healthy foods means you care for yourself, which translates to someone exuding virility. 

It is a very attractive trait to women, who would rather a healthy man to call their husband, and father of their kids. Hence, eating healthy speaks volumes in terms of attraction and who sticks around to have a family with you. 

What to Eat to Look More Attractive: Simple and Healthy Recipes

·       Sautéed Fish Sticks and Slaw 

Whole grain bread – 1 slice 

Half a pound of yellow potatoes 

2 tbsp. of extra virgin olive oil 

Half a tsp sea salt

1 tsp dried dill

¼ head of cabbage 

1 Peeled/grated carrot 

4 tiny radishes – sliced 

1 large apple cut into thin sticks

1 1/2 tsp apple vinegar

1/2 tsp ground mustard

1 egg and 3/4 pounds of boneless fish fillet patted dry 

1. Simply create bread crumbs with one slice of bread while preheating the oven to 350°F.

2. Cut potatoes into thin slices, cover with 1 tsp of oil and dash with some salt. Rub oil and salt into slices with fingers. Bake potatoes until golden brown.

3. Prepare your slaw using the cabbage, apple, and radishes. Add mustard, vinegar, and oil into the mixture.

4. Add fish to the mixture of already-beaten eggs, and mix it with bread crumbs.

5. Heat leftover oil in a pan, adding fish and cooking for up to five minutes/golden brown.

·       Lemon, Coconut, and Cayenne Mousse 

3 medium-sized eggs 

1 and ½ tbsp. lemon zest and half a cup of lemon juice

½ a cup of maple syrup 

¼ cup of coconut oil 

27 ounces of coconut milk – preferably BPA-free 

¼ tsp cayenne pepper 

1. Mix eggs in a saucepan, then add syrup and lemon. Mix it for approximately five minutes until the mixture turns creamy.

2. Pour in coconut oil and juice intermittently, a little at a go. Keep whisking until the mixture is creamy and it begins to bubble.

3. Pour the mixture through a sieve into a bowl, squeezing as much as possible out of the cream.

4. Let it sit in a fridge overnight.

5. When ready to serve, open up the cans, pouring out the water from the mixture. Spoon the cream and pour it into a bowl, adding in cayenne pepper. Mix it, preferably with an electric mixer.

6. Once done, add in the lemon mixture.

·       Scallops, spinach, Grapefruit, and Mint Recipe 

24 large scallops – no muscle 

¼ tsp of both salt and pepper 

2 medium-sized grapefruits 

2 tbsp. of olive oil 

3 sliced shallots 

8 full cups of spinach 

½ cup of chicken broth 

1 tbsp. of pure honey 

1 tbsp. chopped fresh mint 

1. Rub scallops lightly with a towel to dry them off, adding 1/8 tsp of salt to each.

2. Open up grapefruit, removing skin and stems. Squeeze fruits to remove juice and strain juice to sieve off seeds.

3. Warm 1 tbsp. of oil in a large pan adding in scallops and cook for approximately two minutes while flipping them.

4. Remove the pan, then heat the remaining oil and add in shallots.

5. As you cook the shallots, throw in the spinach in small amounts at a time, then cook for about one minute, or until wilted.

6. Transfer the mixture to a bowl, and then add the chicken broth to the pan.

7. Cook broth for approximately 2 minutes, then reduce heat and add grapefruit, honey, and the rest of the salt and pepper.

8. Serve on bowls, place shallot and scallop mixture first, and then add a few scallops to each bowl. Add mint for taste.

Change the Way you think of Delicious Food – Once and for All 

     These recipes will have you appreciating delicious food for more than just a means to relieve your hunger. Delicious meals aren’t always hard to prepare, and recipes like the one above offer value for money and healthy eat-at-home alternatives. A healthy yet delicious meal can help create stronger bonds between couples. Your newfound soulmate maybe a fitness guru but lacks tips on delicious yet healthy meals. As opposed to eating out, spending hard-earned cash on expensive meals, prepare meals together to save money and maximize quality time.

Bottom Line 

     Make use of easy-to-prepare meals like the ones listed above to enjoy with your partner. After joining a dating site, you may want to maintain your slim figure before your first date and for all subsequent meets. If you plan to maintain a long-term relationship with your new crush, eating healthy will help you realize that goal. 

HOW TO SQUAT MORE WEIGHT: 10 BEST TIPS

Barbell squats are one of the best basic exercises in strength sports. You should always squat!

Squats train the whole body. This is a multi-joint exercise, which means that most of the body muscles are involved in work. This exercise trains the quads and biceps of the thigh much more effectively than any other. All this affects the increase of testosterone production. This hormone plays a key role in gaining muscle mass.

There are many ways to maximize your squat results. However, there comes a time when this progress stops. To delay this moment and reduce injuries on heavy weights, you need to clearly define the way to follow from the beginning.

There are certain reasons for stopping your progress in squats.

Here are three main known reasons:

1. Incorrect perfomance technique.

2. Overload or lack of exercise.

3. Individual anatomical features.

Let’s highlight 10 tips to maximize your squat potential.

1. Learn and practice only the correct technique. Work on including the most powerful part of your body to squat performance. It should be a strong chain - gluteal muscles, biceps, thighs, quadriceps, and back extensors.

Basic tips on the proper squat form:

Try not to bring your knees inward;

- Do not lean too far forward with the torso.

- Control both sitting down and standing up. Do it smoothly.

- Hold the center of your body in the middle of the foot.

- Keep your knees in the same plane as your feet.

- Squat deep, and work on your flexibility.

- Do not spread your legs too wide.

PHOTO COURTESY | Torokhtiy.com

For best results, always have your training partner check your squat technique at the gym.

2. Correctly choose the weight and hit the reps you know. There seemed to be specific methods of developing strength. Training at 70% 1 RM will boost your results in a squat. Well, it’s not that simple. Clearly determine for yourself how many reps and sets you will perform with loads 80-90% of your 1 RM, and most importantly 90% and above. This is the secret of success. Individually choosing the balance of your max-out lifts will bring strength and new PRs. And most importantly - without injuries. You can find superior great squat training program on torokhtiy.com.

3. Use special equipment on heavy weights. Thanks to the elastic properties of weightlifting singlets, knee sleeves, and a belt, you will be able to add some kilos both in working weight and in your maximum result. Also, these accessories will protect the weak parts of your body.

4. Vary your squats. Your best choices are frontal squats, leg presses, squats with lunges, in the Smith machine, with different widths of legs, with pauses, Gackenschmidt squats, good mornings, and others. All of them will improve your weak parts and enhance your strengths. You can try a high barbell placement and a slightly smaller leg position. Alternate with a wider position of the legs and a lower placement of the barbell on the back. The muscles of the thigh and back will be more involved.

5. Every week try to increase the load and lift heavy weights. Usually, the legs recover faster, so the result grows quickly. Try to increase your squat load, but feel that you are fully recovered by the next leg workout. Practice shock loads 1 time in 2 weeks.

PHOTO COURTESY | Torokhtiy.com

6. Use supplements to recover working muscles. Recovery is paramount, so get a little extra help from these supps: creatine, amino acids, vitamin complexes, micronutrients, etc. A full supply of muscle work with nutrients is the secret of long-term success in sports.

7. Strengthen your back and core muscles. A separate issue is your spine. The back extensor muscles play an important role in squats and will allow you to have a strong torso. And this is really important in squats. Deadlifts can boost your squat performance. You also need to strengthen the upper back with push-up and pull-ups. The abdominal muscles are extremely important for creating pressure around the spine.

8. Incorporate bands and chains into your squat training. Bands and chains are just other tools in your strength toolbox, but they’re particularly effective. This will change the load at the highest or lowest point of the squat. To do this, you need to fasten elastic bands or chains on the edges of the barbell. The resistance will increase as you stand up. Train at 50-70% 1 RM for 5-8 sets of 2-3 reps. Practice this exercise no more than 1 time per week.

9. Be explosive and fast. Develop not only the indicators of absolute strength at a slow pace. Use weightlifting exercises, jumping exercises, and plyometric mode. This will positively affect your agility, coordination, balance, and flexibility. And explosive properties will be quite useful to you at the transition from a deep squat position to standing up.

10. Start your recovery processes immediately. At once you finished the training, start your stretching routine, work with a foam roll, and massage. Use a contrast shower to reduce inflammation and improve blood circulation after exercise.

So, you must understand that there are many resources that will help you increase your squat performance. Moreover, you will not ruin your body, but you will be able to reach an ever-higher level of your functional and technical capabilities.

A GUIDE TO PRE AND POST WORKOUT MEALS: WHAT AND WHEN TO EAT

Do you want to get the absolute most out of your workouts? If you ever feel sluggish before you exercise, or feel like you crash afterward, it could be down to what you eat.

Pre and post workout nutrition can completely transform not just the quality of your training, but the quality of your results. Giving your body the right nutrients to keep it running efficiently doesn't have to be complicated.

If you want to know what to eat and when to eat it, read on to find out all about pre and post workout meals.

Pre-Workout Nutrition

For many people, finding the motivation to exercise can be one of the biggest hurdles to getting in shape. But maybe without even knowing it, your diet may play a part in the lack of drive to work out. Thankfully, the right food choices rather than the wrong ones can give you the energy you need.

You may look at Olympic athletes like Michael Phelps and assume that they eat nothing but salad and protein but take a look at what Phelps eats before a race and you'll see that a well-timed meal can be incredibly beneficial.

Carbohydrates are an excellent source of energy and should be eaten 1.5-2 hours before a workout. Good sources of carbohydrates for before a workout include;

• Banana - packed with carbohydrates and potassium (which prevents cramps)

• Oats - for the slow release of energy to help endurance

• Fruit/Dried Fruit - a great source of fast-acting carbs for an instant boost

These could, in fact, all be combined with some high-protein yogurt for a perfect pre-workout meal.

Post-Workout Nutrition

As soon as a workout is over, recovery becomes your body's priority. Exercise causes fatigue, and weight training actually damages your muscles - this is how they get bigger!

Protein is well-known as the most important macronutrient for aiding exercise as not only does it provide some energy, it also helps the body to repair the muscles.

Meat is the most obvious source of protein, but there are countless others. Here are a few meals that are packed full of the right nutrients for after your workout;

• Eggs on toast - eggs are a fantastic source of protein, and the toast will replenish the carbs your body used during the workout

• Chicken wrap - again, the wrap will give you some carbs, and the chicken will make sure you get plenty of protein. Add salad or vegetables to get important micronutrients and fiber.

• Salmon and sweet potato - Sweet potato is a source of vitamin A which is great for your immune system, and salmon is full of protein and healthy fats.

If you feel your diet may be lacking important nutrients, these workout supplements can make sure you're getting what you need.

The Best Pre and Post Workout Meals

If you're looking for the best pre and post workout meals, the information in this guide will set you well on your way to making sure you maximize your workouts and recovery.

There is no magic formula to get you in shape— be consistent and make wise choices and you'll start to see results. If you're looking for good pre and post workout meals, check out the food section of the website.

TEEN DRIVER SAFETY: HOW TO ENCOURAGE SAFE DRIVING

The statistics on teen drivers are startling. In 2018, some 285,000 teens were seen in emergency rooms because of their involvement in crashes. Further startling is that nearly 2,500 teens die from car crashes where they are the driver. The number one cause of teen death is car crashes.

If you have a teenager in your life who love and care about, those statistics can keep you awake at night. Teaching and enforcing teen driver safety has to be a priority for parents as they are about to let their teen embark on the responsibility of being a driver.

But the age-old question remains of how to get teens to be safer and more responsible drivers.

Read on for tips to remember so your young driver practices teen driver safety.

Practice, Practice, Practice

In most states, gone are the days where you take a few hours of driver's training courses, watch a video or two. Then you turn 16 and are out on the road.

Most states have some form of a graduated license. The truth is with most anything you are learning new, the more you practice it, the more comfortable, experienced and confident you become. You know as an adult driver, you have the experience that gives you instincts for how to react in certain driving situations.

Make sure your teen has had hours and hours of supervised driving before they go out on their own. Make sure they drive in a variety of practice scenarios before allowing them to drive independently.

Put Strict Driving Rules In Place

Teen drivers will push for independence. This is one time where it's important to be a strong and even strict parent. The statistics are pretty startling on what happens when teen drivers are distracted.

The more you can remove distractions from their driving experience the better. Put some driving rules in place like:

• No texting or talking on the phone

• No driving with other teenagers in the car

• No food or drink while driving

It's a smart rule to require your teen to check in before they drive and once they reach their destination. You should know where they are driving and be confident they are comfortable with the route they will take.

Connect the Financial Aspect of Safe Driving

Being a driver means you have many responsibilities. Your teen needs to understand the finances that come with driving a car. Most teens get their driver's license and are anxious and excited to get their own car. Yet, they need to understand the financial responsibilities associated with that too.

Teach them about the cost of insurance for a teen driver to be behind the wheel. You can even do some easy research to show them what happens to the cost of insurance when the teen driver is involved in an accident.

If they want to buy a car, talk through what cars cost. If they have a job show them how to use the paystub maker when applying for a car loan. There is nothing like paying with their own money to motivate them to be safer with the car they are driving.

Get Your Teen to Practice Teen Driver Safety

From the day your kids are born, you worry about them at each milestone they reach. Becoming a driver is one of the big ones because there is so much potential danger when they are behind the wheel.

The more you can instill teen driver safety expectations and practice safe driving with them, the greater their chances of staying safe.

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BLUE LIGHT GLASSES - EFFECTIVE OR OVERHYPED?

Due to the recent surge of professionals working from home, we have spent more and more time staring at our computers, televisions, and smartphones. Afternoon headaches may have become common for you, and it’s likely you’re finding it difficult to fall asleep. Could this be the cause of blue light, and do blue light glasses correct this? Let’s look at the science.

Why is Blue Light the Culprit?

Blue light is often blamed for many modern ailments. From cancer risk to migraines, staring at electronic screens, the producers of blue light could actually be detrimental to our health. 

Visible light ranges from violet/blue light through red. Incandescent light includes all the colors in the spectrum and intimates the sun's rays, whereas fluorescent lights do not. Electronics cause us to have an increased exposure to blue lights, aka fluorescent lights, and even though the output of these lights isn’t high, it can cause significant problems with prolonged exposure.

The highest source of blue light is the sun, and exposure to the sun's rays plays an important role in circadian rhythm (sleeping schedules). With 90% of Americans living indoors and reviving the vast majority of their blue light from electronics, it has disrupted the circadian rhythms and leads to headaches. Blue light migraine glasses are thought to remove these negative effects.

Do Blue Light Glasses Help?

While there is no concrete evidence that blue light glasses help in the long term, there is an acknowledged eyestrain associated with staring at electronics. Blue light can lead to headaches and fatigue, and regular breaks from screens are recommended to prevent this.

There is evidence that blue light disrupts our circadian rhythm because it suppresses melatonin, the sleep hormone, which helps you fall and stay asleep. If your electronic equipment has a ‘night light’ setting, it’s recommended you turn it on during the night time in case you need to work a late shift. Stick to displays with warm tones to minimize headaches.

Even still, blue light doesn’t directly cause harm to a person long term, because the light produced by blue lights is well below the levels we’re exposed to outside. 

What you can do to Limit Exposure

We’re not saying that blue light glasses don’t have their benefits, but as of right now, the American Academy of Ophthalmology states that electronic devices can’t do long-lasting damage to your eye. Still, blocking exposure can benefit your sleep schedule and reduce headaches, which is enough for most to purchase a pair. 

If you want to minimize eye strain specifically, you can try the following things:

• Use a matte screen to reduce screen glare.

• Use the 20-20-20 rule when it comes to resting your eyes from exposure: every 20 minutes, look at another object that is 20 feet away for 20 seconds.

• Sit at least arm's length from a monitor. Never sit directly in front of a television.

• Use eyedrops to freshen up dry eyes regularly.

• Wear glasses instead of contact lenses if you’re working long hours.

• Ensure that the light in your room is bright enough to reduce the contrast of the screen.

It’s important that you reduce screen time at least an hour before bed. Instead of watching TV, playing a video game, or surfing the internet, you can pick up a reading or drawing habit. Switching to these habits can also help you relax before bedtime. 

What About my Eyestrain?

What about those that have eye strain because they have to stare at a computer all day? In this example, using blue light glasses can benefit you greatly, especially if you can’t limit exposure more than you already do. Try to keep your smartphone away from your bed, turn off the television, and close the blind at night to improve sleep and reduce migraines long-term.

HOW TO PLAN THE PERFECT VALENTINE'S DAY THIS YEAR

This year's Valentine's Day may have to be a little different from what we're used to, but that's not to say it should be any less special. Whether you're spending the special day apart, or together, it's more than possible to turn it into something you'll remember for a long time.  

Although you love your partner deeply, it can sometimes be difficult to think of exactly the right way to show it. Here are some ideas for how to bring an extra sprinkle of love to this year's festivities.

Bring the Party Home

While a lot of us won't be able to head out on the town this Valentine's Day, that's not to say you can't bring the townhome to you! If your partner loves nothing more than a night at the casino, then you can bring all the fun home for them.

It's super easy to make your own roulette wheel, and they'll be amazed at the effort you've put in. All you'll need is some cardboard, a split pin, some paints, and a little imagination.

If you want to keep things vanilla, then you can play for your favorite chocolates or even money, but if you want to spice things up, then you could suggest a game of strip roulette. Depending on how competitive you are, you might want to find out how to win at roulette before the game even starts!

Spice Up Something Traditional

For some people, nothing says 'I love you' better than a bunch of flowers. However, a bunch of hastily grabbed flowers from the gas station is not the thing that most of us are after.

If you want to show how much you care, then why not consider putting together a bouquet of your own. Carefully chosen flowers are a magical thing. Remember where you first went out for dinner and include the flowers that were on the table in your bouquet.

Think about the time of year it was when you first met, maybe you could include something seasonal? If your partner has a favorite bloom, then be sure to include that too. A great big ribbon can cover a multitude of sins at the bottom of a messy bouquet, so don't forget to buy some before you embark on your floristry project.

Movie Night, Together or Apart

Whether you're lucky enough to be spending the night with your loved one, or you'll be celebrating separately, a movie night is an easy surprise to put together.

If you're celebrating separately, then pick a film that you know you can stream on Amazon or Netflix, coordinate your start times, set up a Zoom call and it'll be almost like you're spending it properly together.

Of course, if you're both in the same place, then you can really put together something special. Buy a couple of bottles of soda and spend a little time whipping up some hot, homemade popcorn. You can keep it traditional with sweet or salty, but some more unusual flavors could be fun to try.

HOW TO BUY AN AUTHENTIC STEVEN GERRARD SHIRT

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

Choose your Shirt

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

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

Consider Quality

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

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

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

Price

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

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

Finding a Marketplace

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

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

4 WAYS TO HELP BOOST YOUR HEALTH

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

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

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

1. Take Supplements 

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

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

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

2. Eat More Fruits And Vegetables 

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

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

3. Work Out At Least Thrice A Week 

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

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

4. Drink More Water 

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

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

Work With Your Doc 

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

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

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

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

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

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

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

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

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

CHELSEA OWNER SET TO MAKE FRANK LAMPARD DECISION

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

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

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

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

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

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

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

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

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

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

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

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

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

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

ARE THERMOGENIC FAT BURNERS SAFE FOR ATHLETES

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

PHOTO CREDIT | PIXABAY/ Free-Photos

How do thermogenic fat burners work?

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

How safe are thermogenic fat burners?

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

Weight Loss

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

Keep Eating Carbs

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

Take the Fat Burners at the Appropriate Time

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

Take Breaks

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

Thermogenic Fat Burner Side Effects

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

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

ARE SARMS LEGAL? EVERYTHING YOU NEED TO KNOW

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

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

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

What Are SARMs?

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

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

Are SARMs Legal? Yes...Sort of

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

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

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

Are SARMs Legal? No...Sort of

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

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

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

SARMs, Legality, and You

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

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

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

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

Read the latest issue of Athleisure Mag.

WHAT YOU SHOULD KNOW ABOUT PRACTITIONER-ONLY SUPPLEMENTS

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

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

What is a Practitioner Only Supplement?

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

What Supplements Can Be Considered as Practitioner-Only?

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

What Are the Health Benefits of These Supplements?

PHOTO CREDIT | Pexels/Artem Podrez

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

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

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

Who Are Some Supplement Companies?

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

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

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

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

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

PHOTO CREDIT | Pexels/Pixabay

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

Challenges of Ownership

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

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

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

1. Tenant Selection

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

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

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

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

2. Legalities of Lease Agreements

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

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

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

PHOTO CREDIT | Pexels/Pixabay

3. Maintenance and Repair Issue

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

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

PHOTO CREDIT | Pexels/Laurie Shaw

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

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

4. Advice and Assistance with Legal Matters

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

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

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

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

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

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

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

HOW SPORTS BETTING IS SPREADING AROUND THE WORLD

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

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

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

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

The Rise of Mobile Betting

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

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

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

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

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

What Do You Need to Be Able to Bet?

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

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

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

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

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

How Does the Future Look?

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

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

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

CAN FLOWERS HELP WITH MEDITATION

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

The Power of Flower Energy

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

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

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

Plants and the Expression of Joy

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

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

Roses

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

Lilies

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

Daffodil

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

Lotus

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

Jasmine

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

HOW MANY CARBS SHOULD YOU BE EATING ON KETO?

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

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

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

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

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

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

Which Carbs to Eat 

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

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

• Broccoli – A small bunch 

• Spinach – 4 bunches 

• Cabbage – Half a large head 

• Cauliflower – A medium head 

• Leeks – 2 pieces 

• Sweet Potatoes – A medium sweet potato 

• Carrots – 4 large carrots 

• Butternut Squash – Half a medium squash 

• Pineapple – 7 chunks 

• Strawberries – 20 pieces 

• Lemons – 3 lemons 

• Coconut – A medium coconut 

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

• Raw Macadamia Nuts – 50 pieces 

• Avocado – 5 avocadoes 

Benefits of Low Carb Consumption 

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

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

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

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

High Fat, Low Carbs 

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

HEALTHY HABITS 101

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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