THE PICK ME UP

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ATHLEISURE MAG | #47 NOV 2019

This month’s cover and back cover is EDM DJ/Producer and Entrepreneuer Marshmello. We headed out to Bethlehem, PA to the ribbon cutting of Stuffed Puffs plant where he and his manager are equity partners in this sweet treat! We catch up with him on his successes, music and more. In our feature, Something You Should Know, we sit down with Chef Elizabeth Falkner and No Kid Hungry’s Jenny Dirksen to talk about initiatives of this program, holiday meals and more. You can also hear this interview later this month on our podcast show, Athleisure Kitchen which is available on Spotify, iHeartRadio, Apple Podcast and wherever you enjoy listening. We also spent time at the 14th Annual StarChefs International Congress which was a weekend filled with food demonstrations, panels and more for the culinary community. We have a number of interviews in this piece from Angie Rito and Scott Tacinelli (of Don Angie), Emily Hyland, Ben Turley and Brent Young of The Meat Hook and you can also listen to the Managing Editor of StarChefs, Will Blunt later on this month on Athleisure Kitchen. We sat down with one of our faves from The Hills and The Hills: New Beginnings’ Whitney Port to find out why she decided to come back to the reality show in it’s reboot as well as what she’s up to, how she takes time for herself and more. In this month’s The Art of the Snack, we head to Midtown East’s Chola which is known for it’s savory Indian cuisine. We also have our Holiday Gift Guide (there is an additional one that will be in the Dec issue out later this month).

As usual, we have our monthly roundups including our 9LIST (Athleisure Mag’s picks that we’re loving this month in style, beauty and fitness) featured roundups. This month’s 9LIST STORI3S (picks supplied by celebrities) gives us insight into Celebrity Trainer, Nutrition Expert, Best Selling Author, TV Personality and Gym Designer – Harley Pasternak. This month’s 9PLAYLIST (9 songs that our celebs are loving this month) comes from, LaLa Anthony of STARZ’s Power. As always, you can enjoy Athleisure List (Crown Plaza HY36 and Murray’s Cheese Mac Bar), The Pick Me Up, Bingely Books, Bingely Streaming, Style Files, Rock This Sleep Style Overnight to Breakfast, Athleisure Beauty, How to Dress, In Our Bag, #TRIBEGOALS and Bergamot Beauty. 

Read the Nov Issue of Athleisure Mag, Issue 47.

HOW TO SAVE MONEY ON A HONEYMOON IN COLOMBIA

A honeymoon can be the best travel experience for anyone as it entails a new beginning with a partner who you love and cherish above all else. It can be a trip to any part of the world, but the places that have a rich history can make your trip even more memorable. Such a destination is the romantic country of Colombia. It encompasses deserts, beautiful and exotic hotels, restaurants and paths telling a story about the past, including colorful streets to take the most remarkable pictures.

It’s a great thing that you’ve funds ready to have a good time but have you thought about how you can save money when you get there? Probably not. Don’t worry as we’ve compiled a few tips below for you to save money while you’re on a honeymoon in the gorgeous country of Colombia.

Go By a Budget

When you reach your destination, it can be all about resting on beaches or visiting historical places and dining at the best restaurants. However, if you sit down with your partner and plan a tiny budget that can have you spend under your limit, it’ll only be best for both of you. A honeymoon budget doesn’t have to be a strict one that has too many restrictions for you to have fun. You and your partner can jot down a roof on every future cost including food, shopping, activities and hotel expense. Make sure that these limits will be easy to follow without ruining the mood.

Try For Deals and Discounts

Provided that you’ve already booked a weekend stay at a hotel, which is cheaper than the crowded weekdays, you can do many more things to save during your trip. For starters, most accommodations provide special discounts for newly-wed couples, so be sure to announce that you’re one. You can try to do things that are both fun and money-saving for your honeymoon. You can visit beaches, travel and relish various scenic places, take a bus than pitching an expensive ride, go to restaurants that provide season’s deals or special offers to newly-weds.

It’s not compulsory that can only have a good time when you go on expensive ventures. You can search the internet or ask around to find exotic activities that are both cheap and adventurous. The country of Colombia has a lot in store for you, including its beautiful islands, San Andres and Rosario Islands. Not to mention the ancient and charming towns that are too picture-perfect, Cartagena and Barichara are one of the most romantic places in the world. These sites are not only mesmerizing, but they won’t have you laying out over expensive restaurants and are an excellent way to have fun without spending extra money.

Don’t Bring All Your Cash

If you want to save money, a good tactic is to leave some of your cash in your home country. Honeymoons are exciting ventures that even the slightest party event would have you spending loads on drinks, food and expensive fees with your significant other.  When you have less money in your hands, you will likely spend less. However. If you become short on cash you can always ask your family back home to send some you more. You can tell them how to send money to Colombia so it is easy for them and convenient for you to receive as a cash pickup or a direct deposit to your bank account.

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HEALTH, WELLNESS, AND MONEY

Maintaining your health is very important if you want to live a long and prosperous life. However, you need to do more than eat well, exercise, and get a full night of sleep. You need to consider your finances. When people are worried about money, they lose sleep, increase their stress levels, and their health deteriorates. Use the tips below to ensure that you can remain physically and financially healthy.

Consider Your Overall Budget

Your financial health starts with a budget. When you are creating a budget, you can see how much money you make, how much you have spent, and how much is left over. You might want to begin removing items from your budget that you believe are not necessary, and you can trim parts of your budget that are too high.

You may want to cook at home more often. You can take fitness courses on the TV instead of joining a gym. You can swim at a public pool or run in a public park instead of using the treadmill at the gym. You might cut your streaming services down to just one, and you can find a cheaper cable service.

You can reduce your grocery budget by cooking many of the processed foods you once bought in packages. Plus, you might want to start searching for cheaper fuel for your car. Use the map app on your phone to find the most efficient route, and ensure that you have followed along with your budget as you manage your lifestyle each month.

Start Saving

You can start saving money if you have some left over at the end of the month. When you are saving money every month, you will have some cash to fall back on. You might save money for a specific purchase, or you could save money because you want to get a dividend at the end go the year.

You can open an account with your bank, or you could use a savings app. The savings app will round up all your purchases, and that money will be deposited in an account associated with the app.

Invest Your Money

You might begin to invest your savings in different accounts that were created by your broker or financial advisor. Hiring a broker or financial advisor helps you a lot, or you could meet with someone in your local bank branch who will help you. As you begin to invest, you will see your nest egg grow over time.

When you are investing, you should try to diversify your investments as much as possible. When you do this, you can protect your savings. You need to remember that most people who are investing are trying to invest for retirement. However, you might invest your money because you want to make a large purchase in the future. Investing helps you retire, and you can use these investments in the event of an emergency.

Plan For Emergencies Large And Small

You can plan for an emergency by saving your money or investing, but there are times when you may not have enough money saved yet. Because of this, you should consider what your other options are. You want to know that you can manage an unexpected emergency, like an unplanned medical bill or critical home repair, without unraveling your financial well-being. 

A short-term loan from a payday loan organization may help you handle the expenses from unexpected emergencies if you do not have enough money saved. You should incorporate your loan payments into your monthly budget and should plan to pay the loan back as soon as possible to avoid late fees. You know you may have options, and you can continue with your special savings and investment plan.

Conclusion

You need to reduce your stress levels as much as possible, try to eat healthy, and upgrade your financial well-being. When you do the things listed above, you will notice a difference in your overall outlook on life and your lifestyle. You can trim your budget so that you are not spending too much money on food, or you can take out things that you do not think are worth the money. Additionally, you can use a loan to pay for an emergency when you do not have any money saved up yet.

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HOW TO AVOID ILLNESS AND OTHER MEDICAL CONSEQUENCES WHILE TRAVELING THIS CHRISTMAS

A record-breaking 112.5 million people – more than a third of all Americans - are expected to travel this holiday season, including 102 million who will take their trips by car. Nothing ruins a long-awaited vacation faster than getting sick or being in medical distress.  We turned to Dr. Niket Sonpal, an NYC internist and gastroenterologist for some tips on how to avoid health consequences will traveling.

Avoid Deep Vein Thrombosis

Deep vein Thrombosis (DVT) occurs when a blood clot (thrombus) forms in one or more of the deep veins in your body, usually in your legs. Deep vein thrombosis can cause leg pain or swelling, but also can occur with no symptoms. For travelers, this can happen on long haul trips where you are not moving. Dr. Sonpal recommends if you are flying or on a train, to move around the cabin to get the blood flowing in your legs. If you are driving, take a break at a rest stop and walk around. Compression socks are also another option to prevent DVT.

Don’t Get Nauseous

People can experience motion sickness on virtually any mode of transportation. To combat this, Dr. Sonpal suggests Dramamine® Non-Drowsy Naturals, Dramamine®'s first non-drowsy formulation. It contains the clinically tested ginger dosage required for preventing and treating motion sickness. Other sources of ginger, including candies, gums, or ginger ale, may not contain a full clinical dose. For someone who is already experiencing nausea while traveling, it is a good idea to keep Emetrol on hand which is an over the counter nausea medication that does not cause drowsiness.

Avoid Bloating on a Plane

If you get gassy on a plane, you’re not alone! Dr. Sonpal explains that, “As the pressure around you decreases, the gas in your belly isn’t constrained as much and it expands. This can make you feel bloated or become distended.” It is essential to avoid foods that cause gas or have salt. Skip the tomato juice in flight and stick with non-carbonated water. Avoid alcohol, cruciferous vegetables, dairy and high sodium snacks such as salted peanuts or pretzels. Foods that are protein packed, magnesium-rich and high in Vitamin C are good options.

Sanitize Your Surfaces

Planes and trains are a breeding ground for illness.  The former are awful due to re-circulated air. Most travelers would be appalled if they really knew how germy their tray tables are! Dr. Sonpal suggests sanitizing wipes for your tray table, seat belt clip and hand rests of your seats on planes and trains. When you exit a restroom on a plane or train and touch the door handles, be sure to use hand sanitizer even if you already washed your hands.

Get Your Shots Before Traveling Abroad!

Before you even book your trip, make sure you’re up to date on your shots. If you’re traveling to an area where you’re at risk for picking up an illness like malaria, you might be prescribed preventative medication. Dr. Sonpal suggests that, “People should use the CDC website for recommended vaccines for travel abroad or see a travel clinic. The health risks posed to Americans vary based on the country they are traveling to.”

Don’t Touch the Ice!

When traveling to a different country, most people are very cautious about only drinking bottled water.  Many folks forget that ice is simply frozen water and put it into their soft drinks or alcoholic beverages. Contrary to what one might think, freezing water does not kill bacteria. The only way to be sure it is safe is if you boiled the water and then froze it.

Avoid Jet Lag

Even a relatively short time change from EST to PST (3 hours) can cause jet lag. With some international travel from the United States, the time difference can be as much as twelve hours. If you're traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west. If possible, eat meals closer to the time you'll be eating them at your destination. Dr. Sonpal suggests that you set your watch to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are.

Essential Medicine/Supplies to Travel With

Dr. Sonpal stresses never to check your medication with your baggage, always keep it in your carry on. Have a fresh re-fill on prescription medication with extra doses in case you get stuck at your destination. In addition, here are some essential over the counter meds/supplies to travel with:

Benadryl- For allergic reactions such as insect or bee bites.

Pepto Bismol- For diarrhea

Laxative such as Dulcolax

Anti-biotic ointment such as Neosporin

Common cold/sinus remedies such as Mucinex or Claritin

Pain relievers such as Tylenol or Motrin

Anti- Nausea medication such as Emetrol

Motion Sickness medication such as Dramamine. If you are the driver, be sure to take the non-drowsy version.

Electrolyte tablets for dehydration

Hydrocortisone cream to relieve itching from rashes, bites, poison ivy etc.

Aloe to soothe sunburned skin

Band-Aids

Digital Thermometer

Nasal Spray to prevent clogged ears while flying

Tweezers

Eye Drops

Epi-Pen if you are prone to severe allergic reactions

How to Find a Reliable Physician if you are Traveling Abroad

The US embassy in your destination country (http://www.usembassy.gov/) can help you locate medical services and will notify your family and friends in the event of an emergency. When selecting a doctor, make sure that he or she can speak your language. The following resources provide lists of doctors and clinics that can care of travelers:

The International Association for Medical Assistance to Travelers (www.iamat.org; membership required, but it is free)

Joint Commission International (www.jointcommissioninternational.org)

The International Society of Travel Medicine (www.istm.org)

Travel Health Online (www.tripprep.com; gets information from various sources so quality is not guaranteed)

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GREAT REASONS TO TRY ARCHERY OUT AT LEAST ONCE

Are you in the mood to try something new? If you are, then there are so many amazing things that you can do, including archery. If you want to channel your inner Legolas or Green Arrow, then this is definitely something you should consider!

Archery is an ancient art form that is still a popular practice today. In the past, archery was mainly for fighting and hunting. However, in the modern era, it's more for recreation and sports.

Archery is held in high regard in different places around the world. As a matter of fact, the Kingdom of Bhutan considers it as their national sport. 

Why You Should Try Out Archery

There is more to archery than holding a bow and arrow. The most popular archery discipline is Target Archery. It has been part of the Olympics since 1900. However, there are other disciplines, such as the following recognized around the world:

●      Para-archery

●      3D Archery

●      Field Archery

●      Ski and Run Archery

●      Flight and Clout Archery

If you look beneath the surface, there are actually so many fantastic reasons why you should give archery a try. If you want to give it a go, take note of these:

It’s For Everyone.

Regardless of gender, age, orientation, and many other factors, archery is open for all. It does not discriminate. It’s something that anyone can get into even the people with disabilities (PWD). It’s so inclusive that even those who have never held a bow in their lives can try it.

Archery is something that you can either enjoy by yourself or with a group of people. If you head down to your local archery club, you will undoubtedly run into people of all ages and from all walks of life! If you are up for some team activity, then you should sign up as soon as possible!

It’s A New Kind Of Workout.

If you are tired of doing the same exercise routines, perhaps you should opt to make archery your new workout habit! It's a far cry from the usual fitness trends that you might find yourself trying.

While it might look like a stationary activity, the truth is, there are a lot of movements involved in archery. On average, you can burn about 100 calories in 30 minutes, but this depends on your weight and other factors. The longer you do it, the more calories you will be burning! 

It’s Reasonable And Affordable.

If you haven’t tried archery before, you might think it’s inaccessible sport reserved only for those with plenty of money. However, if you are in it for fun and recreation, then it’s something that won’t burn a hole in your pocket.

If you do get into archery and commit yourself to it seriously, check out the recommended gears by https://thebowguy.com/best/bow-release/.

It Helps Improve Focus And Coordination.

Archery is not just about using a bow and arrow to shoot a target. It's not just about the physical side of things. There are so many aspects involved, including your ability to focus and your dexterity. When you try archery for the first time, you will realize the amount of work that goes into perfecting your aim.

If you wish to be an excellent archer, then you have to work on strengthening your mental fitness. When you are mentally healthy, it helps your attention and focus. These traits are important when you are working on your movements.

It Makes You More Patient.

Mastering the art of archery does not happen overnight. It takes practice and patience. Even if you are a beginner, you will learn how to appreciate the beauty of waiting for the perfect timing.

Archery focuses on precision, so your patience goes a long way!

You Can Play It Anywhere.

Archery is something that you can enjoy any season. You can play it both indoors and outdoors. Depending on your preference, you can try archery for the first time either way! It's all up to what you are up to! Check out an archery club near you to find out about their facilities and what their offers are for a newbie like yourself!

Archery For Beginners: First Time Archers

If you want a fun and relaxing activity that helps in boosting self-confidence and control, then don't forget to add archery to your list. At first glance, it might seem like an unconventional choice, but once you try, you just might have the surprise of your life!

If you are up for some challenge, then go for it! Archery combines all the elements of what you are looking for! You are not only getting physical and mental benefits but an exciting overall experience that's unlike any other!

 Read the latest issue of Athleisure Mag.

CBD OILS, TINCTURES AND CREAMS: HOW TO CHOOSE THE RIGHT METHOD FOR YOU

There is a high demand for CBD products in the market today, and everyone swears by their efficacy. CBD addresses many ailments, and everyone of any age can benefit from CBD products.

The number of CBD products out there can be vast and, therefore, confusing. There are CBD products that work more than others in addressing specific ailments because of their differences in concentration. But before purchasing one, you should ask yourself some vital questions, such as where you are going to use CBD products, so you will know the right item for you.

Below is a guide to different CBD products and where they are best used for:

1. CBD Tinctures

CBD tinctures are sometimes referred to as CBD Oil. These are quality CBD oils with a CBD extract that you can take sublingually. CBD liquid usually comes with a medicinal dropper and is put inside a bottle. The liquid inside has two properties:

●      CBD Extract

The CBD extract gives the product its therapeutic properties and is the reason behind its medical potency. It provides the phytocannabinoids and terpene components.

●      A Carrier Oil

The carrier oil is the thinning material that helps in delivering the CBD extract to the cells. These oils often include hemp oil or coconut oil, which help in the absorption of CBD into the body.

Effectivity of Oil-Based Tinctures

CBD tinctures are fast-acting and long-lasting. They are more effective when taken sublingually and held under the tongue for several minutes before swallowing. Sublingual application takes 20-40 minutes to take effect, which can last up to 6 hours.

The goal is to get the CBD into the bloodstream where it can then bind with the different endocannabinoid receptors in the body for it to take effect.

2. CBD Topicals and Rubs

Ingesting and inhaling CBD is not the only way possible to have the full effects of CBD. There are endocannabinoids receptors throughout the body, including the skin. With the aid of the receptors on the skin, applying topicals can help ease sore and irritated areas and can provide skin relief.

CBD topicals help with pain relief and are available as balms, creams, and salves. These products are made to help you in specialized ways like:

●      Relieves Muscle Soreness

 CBD is known as a substance that has anti-inflammation properties, and it can help ease muscle soreness as well as muscle pain when applied topically.

●      Acts as a Therapeutic Massage Oil

 CBD can have tremendous therapeutic benefits when applied to the skin as a massage oil. It will help melt away stress and ease muscle tension.

●      Treats Skin Conditions

 CBD is a good treatment against certain skin conditions that cause inflammation, such as acne, and blemishes.

3. Oil-Based Capsules

CBD capsules come in pill form and are swallowed just like any pill or vitamin. These capsules may be soft gels, two-piece capsules, liquid or powder.

Here are the properties of these capsules:

●      CBD Extract or CBD Isolate

There is a high concentration of CBD in the capsule, and it is the key to the overall quality of the pill. High-quality capsules should include an infusion that comes from a high-quality CBD hemp plant source.

●      Oil Carrier

The oil carrier increases the ability of the capsule to be actually absorbed in the body. Carrier oils are needed to help the cannabinoid bind to fat and make the absorption process easier. Common carrier oils are coconut, MCT oil, and hemp.

Benefits of CBD Capsules

CBD capsules offer a variety of benefits. For one thing, the dosage is easy to discern and there is no guesswork. It is also easy to take because you can just swallow the pill. Although it is small, the effects are also long-lasting.

Efficacy of CBD Capsules

When CBD is taken orally, the liver’s enzymes destroy most of the CBD and a little amount of it enters the bloodstream to be actually used. This process is called bioavailability. Despite this downside, there are quite a few benefits that make ingesting capsules highly advantageous.

Capsules are often the quickest way of taking CBD. The effects last longer, and the benefits associated with the pill or capsule forms are high.

Final Thoughts

There are many CBD products in the market today, which means that there are many ways for people to enjoy them. One way of knowing the right CBD product for you is knowing where you are going to use it for.

CBD can be used as a therapy for relaxation as well as a serious medication for ailments. Different CBD products have different concentrations and intensities of CBD, which differentiates them from one another.

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HOW DOES CBD MAKE YOU FEEL?

There is plenty of information circulating about CBD nowadays, and it’s not surprising why. The popularity of CBD is evident in the way it is used in various products—from health supplements to vaping oils, skincare products, and even CBD gummies! But what is CBD in the first place?

CBD 101

CBD is a compound from the Cannabis sativa plant. Although the benefits and effectivity of CBD are still being studied, some researchers claim that the compound is particularly useful in relieving anxiety and pain. The FDA has also approved the use of CBD as an ingredient for drugs to treat Dravet syndrome and Lennox-Gastaut syndrome, both severe and rare forms of epilepsy.

There are many possible uses of CBD. Some CBD users claim that it can help alleviate or treat:

●      Acne and other skin conditions such as psoriasis

●      Arthritis, inflammatory and nerve-related pain

●      Anxiety and depression

●      Cardiovascular disease

●      Diabetes and obesity

●      Mood and sleep disorders

CBD, taken as a supplement to treat or prevent different health conditions, seems promising. But some people are also wary of CBD because of its possible side effects such as dryness of mouth, drowsiness, fatigue, irritability, light-headedness, and nausea. Also, it should not be taken along with certain medications. Avoid taking CBD with antidepressants, antibiotics, antihistamines, calcium channel, and beta-blockers. It also mustn't be taken when you are on steroids, anti-epileptics, anesthetics, and nonsteroidal anti-inflammatory drugs.

If you are interested in taking CBD supplements, you should know how it can affect you physically and mentally. Keep in mind that CBD impacts people differently, so that how another person’s body reacts to CBD could be different from yours. The points below explain how CBD affects you body.

1. There is no “euphoric” high with CBD

Although CBD is derived from hemp and cannabis, taking CBD-infused products will not get you high. Another cannabinoid, THC, or tetrahydrocannabinol, is the compound that produces a heightened sensory perception.

The common misconception is that since THC and CBD come from the same plant, both can alter the state of mind of the user. CBD can be extracted minus the THC, so there is no need to worry about any psychoactive effects. CBD can be legally obtained in many states and some countries since the compound has less than 0.3% THC, which is not sufficient to produce a “euphoric” high.

2. CBD can improve your mood

It would be wrong to say that a person will not feel anything after taking a CBD-infused product. CBD does not give the blissful effect that marijuana is famous for. There is no worry about feeling disoriented when taking CBD since it will not make you intoxicated like alcohol or marijuana. Although it will not alter your state of mind, CBD can make you feel less anxious. CBD works on the endocannabinoid system to reduce anxiety levels and make you feel more balanced.

3. CBD can alleviate pain

One of the most known use for CBD is to relieve pain. CBD can be very beneficial to people suffering from chronic pain. Taking CBD helps regulate an endocannabinoid called anandamide, which helps inhibit pain. Studies show that ingesting CBD or applying it topically can help alleviate inflammatory pain and provide relief from muscle pain. When you feel less pain, you feel better, and your mood improves, too.

4. CBD can make you feel hungry

If you’re worried that taking CBD will increase your appetite and gain more weight, remember that CBD does not contain THC, which induces hunger pangs and bingeing. However, CBD can boost the appetite, which benefits those who have lost their appetite due to illness or stress. CBD promotes a healthy appetite by helping the body overcome pain and anxiety, thus allowing the person to eat well and boost their immune system.

5. CBD can help you relax

Our day-to-day activities can expose us to a lot of stress. The problem with stress is that it can hinder you from functioning properly during the day and also prevent you from getting quality sleep. CBD puts your mind in a relaxed state without feeling loopy. CBD helps calm your nerves, so you feel more comfortable and focused on performing your daily activities.

Conclusion

The effects of CBD will vary from person to person because the endocannabinoid system of every individual is unique. While CBD may not wholly cure anxiety or chronic pain, it helps your body and mind cope with it naturally. Although the health benefits of CBD are still being studied, there is no harm in trying CBD products from reputable providers to help manage pain and stress.

PHOTO COURTESY | Shutterstock

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HOW TO GET RID OF HOLIDAY HANGOVER FACE

Tis' the season to be jolly. You partied and drank too much the night before and perhaps the one before that. Today, you have a business meeting or brunch with the inlaws.  Although you might feel like you want to crawl into a hole from your hangover, you can’t afford to look like you have one.  What is your skincare SOS game plane? We turned to Dr. Manish Shah, a Board-Certified Denver, Colorado Plastic Surgeon for some tricks that will have you looking fresh as a daisy even if they don’t cure that queasy feeling and headache. 

Remove your makeup the night before

This is a tough one. If you come home stumbling at 3am, this is probably the last thing on your mind. If you can manage to do it, you’re one step ahead of the game. If going to the sink is too much effort, use cleansing cloths such as  e.l.f. Cosmetics Hydrating Water Cleansing Cloths.  They easily remove makeup and help nourish the skin with purified water. Infused with aloe and Vitamins B & E, the materials cool on contact and soothe and moisturize skin.

Hydrate

The number one thing alcohol does is dehydrate your entire body, including your skin," says Dr. Shah. "When skin is dehydrated it looks sallow, fine lines are more noticeable, and pores become obvious."

Dehydration is the main reason your skin looks terrible when you wake up. While drinking water is wise, the effects of that internal hydration won't immediately show up externally, says Dr. Shah. For a quick fix, he suggests a sheet mask that contains hyaluronic acid, a molecule that draws moisture to the skin. Try: Estee Lauder Advanced Night Repair Concentrated Recovery PowerFoil Mask

Put your face on ice

Skin redness can be caused by alcohol dilating your blood vessels. One way to reduce this is to put a cold compress on the affected area for a few minutes. But be warned, extended periods of drinking can cause permanent redness and skin damage.

Jade Rollers or Massage

You can use any jade roller (put it in the freezer for a few minutes for a cooling effect) or even just your fingers. Dr. Shah says that the goal is to energize and lift the skin by promoting lymphatic drainage (aka de-puffing).

De-Puff Your Eyes

After a night or two of drinking, the eyes become bloodshot because tiny blood vessels on the eye surface become red and inflamed.” Also, the diuretic effects of alcohol can lead to dehydration, which tells your body to hold onto more water weight. That fluid retention also prompts next-day puffiness.

You can purchase a product such as Skyn Iceland hydro cool firming eye gels.  If you don’t have something like this in the house,  you can substitute chamomile tea. Steep the tea bags in hot water, take them out until they cool, and put one on each eye for 10 minutes.

Exfoliate

Dr. Shah recommends giving your skin a good but gentle scrub. "Exfoliate off sallow, alcohol-damaged skin cells. You do not need to break the bank to do this. Dr. Shah suggests: St. Ives Invigorating Face Scrub – Apricot. This product can be found online and at most drug stores. 

Seal Your Skin With A Spritz- And Not Champagne

After you have done all of the “damage control” you can give you face a final spritz of moisture with a product like Fresh Vitamin Nectar Antioxidant Glow Water.  This energizing spray is packed with skin-brightening nutrients derived from citrus fruit, plus a blend of magnesium and zinc, to help snap sleep-deprived and hungover skin into shape. 

Dr. Shah cautions that he does not endorse habitual binge drinking or alcohol abuse. These tips are for those who have overindulged on occasion. Aside from the obvious mental and physical effects of alcohol abuse, it can also cause harmful long term consequences to the skin which cannot be “fixed” by the tips given above.

Dr. Shah is not paid or in any manner affiliated with the products he mentions.

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5 TIPS FOR A SUSTAINABLE LIFE

In this day and age, it is very important that we humans do as much as we can to keep our planet safe and healthy. Most people who are eco-friendly have started leading more sustainable lifestyles.

Leading such a lifestyle can be a difficult task, especially when you don't even know what the term truly means. It is not as simple as just switching a couple of things in your diet or changing your light bulbs, leading a completely sustainable life will take a lot more effort.

To lead such a life means that you live your life responsibly to ensure that future generations can lead a healthy life. It is a type of mindset that understands that the resources we have on this planet are not infinite.

There will come a day when we deplete some of the most important resources of our lives and we have to make sure that day is as far from today as possible.

1. What sustainable living looks like?

It is important to ensure that the message about sustainable lives is correctly spread.

To live such a life does not mean that we have to quit every single luxury of our lives and to give up on comfort, it simply means that we should start being wary of the things we throw away, on the number of resources and energy we consume every single day and how to reduce those expenditures.

The ability to renew the resources we use and to consciously understand the impact we do on the planet is crucial.

Here are some of the things you should be aware of if you want to lead a sustainable lifestyle.

2. Reduce your overall energy use

One of the biggest waste of energy on this planet comes from the unnecessary use of appliances, according to this website.

When you exit your kitchen make sure that everything you won't use anymore is turned off including all the lights. If you are leaving your home, there is no need for the television set to keep running as loud as possible.

You could also consider getting more energy-efficient appliances at home. Sure, it might be pretty expensive to replace your clothes washing machine, but with an energy-efficient one you will save up a lot of money over the years and you are also leading a more sustainable life.

The more energy you save, the better it is for the planet and the better it is for your electricity bill.

Another huge energy spender is the heating system in our homes. You can get a quality thermostat installed for just a couple of dollars that can properly regulate the temperature inside of your home.

A more modern thermostat can be adjusted to lower the temperature inside if you are not home and to raise it when you get home. You can also use an application to warm up your room just before you get home.

By properly managing the temperature at home, you are saving up a lot of energy.

Most people during the winter just crank up the thermostat to maximum and then walk around inside in shorts and shirts. Instead of spending so much energy to keep such a high temperature sustained inside of your home, you can just put on a few layers of clothes on yourself and lower the thermostat.

The same thing applies to hot summer days too. Why should your air condition unit spend so much power to make your room so cold that you have to wear additional clothing when you can just open up a window and take off a layer of your clothes?

You could also save up additional energy during the hot summer days by putting your clothes to dry out in the sun instead of in the dryer. Not only will you save some money by doing this, but your clothes will also smell more natural and will be softer to the touch.

If you cannot force yourself into the habit of constantly turning off the lights in your room, you could consider installing LED lights instead of incandescent light bulbs.

On Energy Focus you can read more about what makes this lights eco-friendly. Not only do LED lights shine brighter, but you can also pick the colors they light up in, they last longer and they spend 10 times less energy than regular bulbs.

So not only are you saving up on energy, you are making your life more comfortable.

3. Avoiding using unnecessary plastic

Plastic is one of the most polluting materials on the planet and we use it every single day. To avoid polluting our environment, you could start using paper or canvas bags next time you go to the market.

You can also avoid using regular plastic bottles since you can get a stainless steel water bottle that will last for years.

According to waterbottle.io, a stainless steel bottle can keep your drinks colder or hotter for much longer than plastic bottles.

4. Start drinking coffee at home

Instead of wasting time and money every single morning to get a cup of coffee before going to work, you should consider getting a coffee maker.

Coffee from most coffee shops is much more expensive and use plastic disposable cups that damage our environment.

Using a coffee maker at home is a much cheaper alternative and may even a tastier, as suggested by GiftWits. If you want to achieve the same taste as most coffee shops, we recommend you to get this book about brewing coffee, Brew: Better Coffee at Home.

5. Try growing your own food

You probably already know how much money you are spending every day on food, especially fresh vegetables or fruits. If you live alone or with a roommate, all those vegetables you buy probably end up rotting in your fridge after a while.

This is just a waste of money, so why not consider growing your own food?

Try planting a few seeds of tomatoes on your balcony or next to your window and see whether they will grow. Next time you feel like eating a tomato, you can easily pluck one off from your plant. Read more here about the environmental benefits of growing your own food.

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8 AWESOME TECHNOLOGIES REDEFINING HEALTHCARE

BY PAUL FARKAS, TECH DIRECTOR

No double about it, technology-driven healthcare is the future of medicine. Making health-enhancing and life-saving technologies available and accessible to patients has increased wellness and happiness by leaps and bounds. We can only imagine what the next 25 years of medical technology development will bring us.  Here are 8 awesome technologies that are already redefining healthcare as we’ve always known it. From here, the possibilities are endless. 

#1. Wearable Health Devices

Doctors and scientists alike are embracing wearable health devices right along with consumers and fitness experts. Wearable heart monitors, advanced pedometers and other wearable health devices are putting data directly into the patient’s hands. You can lose weight, stay in shape, track medical issues and even detect hidden issues using a clip-on or wristwatch device. If you want some great low-cost pedometer ideas for holiday gifts this year, check out this list of affordable ones by Cool Things Chicago. You can track your daily steps, your heart rate, calorie intake and expenditure, and a whole lot more. Many people even wear their devices 24 hours a day so that they can get valuable information about their sleep habits. 

#2. Artificial Intelligence

Artificial Intelligence is already being used to compile and analyze large amounts of healthcare data and clinical study findings to help doctors make important discoveries, enhance treatment options and avoid mistakes. New AI technology will include medical chatbots that can process patient information and even make general diagnoses. Natural language processing and machine learning make this type of AI possible. 

#3. Blockchain Technology 

Blockchain technology provides a decentralized system for recording, storing and transmitting protected health information. Although many people associate Blockchain with cryptocurrency, the possibilities of its use go far beyond that and could touch almost every industry in the future. According to Healthcare Weekly, blockchain and healthcare are a match made in heaven due to healthcare security. The healthcare industry faces major security breaches on an almost daily basis costing millions of dollars, a loss of trust by the public and other sticky problems. Many healthcare executives see blockchain as a top priority for 2020 and beyond. Developing a national database of healthcare data, on a secure blockchain system, could provide valuable research data for doctors all over the country. 

#4. Genome Sequencing

Individualized care is fast approaching, genome sequencing is already available but very costly. As new technology surfaces, the cost will continue to drop until it becomes more accessible to the majority of patients. This is a huge win for healthcare because people are highly unique and treating people based on generalizations doesn’t always make for the best possible outcome. We can increase the chances of a good outcome when we know the most information possible about a patient. Genome sequencing and DNA testing can tell us what diseases a person is predisposed to. The Human Genome Project had the lofty goal of sequencing all 3 billion nucleotides in the human genome, it was an incredible undertaking that had huge implications for the future of medicine. We have only scratched the surface of everything that could be uncovered by fully understanding our DNA. More research and more advanced technology-driven devices will be needed as this incredible tool is tweaked and perfected. 

#5. 3D Printing

The healthcare 3D printing market will soon be worth well over $2.2 billion. The uses of this technology are expanding quickly with applications from prosthetics to reproducing vital organs. Even drugs can be 3D printed. Surgeons can 3D print a patient’s anatomy to make a detailed surgical plan for the most complex surgeries. You can print human tissue cell by cell, using this extraordinary technology. 

There are also endless uses for medical education as well. You can use it to study anatomy and medical procedures in a classroom setting. Easier manufacturing of medical devices can make things less costly. Over time, 3D printing might end up being a key thing that lowers the cost of healthcare.  

#6. Software As A Medical Device

Orthogonal.io describes software as a medical device (SaMD) as standalone software that serves as a medical product, without any matching hardware. Typically software helps support or operate hardware such as the software the runs an MRI machine. With SaMD the software is used on its own to deliver healthcare that can diagnose, treat, cure, or even prevent medical conditions. Mostly, it involves collecting and distributing health data using sophisticated algorithms and analyzes it using complex machine learning.  Specific examples of SaMD include health screenings, monitoring or alert systems for pre-existing conditions, communication with doctors and medical devices, and personalized plans for the managed care of chronic conditions. 

#7. Robotics

Robotics is being used to assist in complicated surgeries and help doctors make precise serial cuts that reduce risk and make recovery easier on patients. The machines can also administer anesthesia with great accuracy and can reduce medical costs as well as lowering the risk of human error. Companion robots are making a name for themselves, proving therapeutic mental healthcare for people at home or in nursing homes. Doctors won’t be getting replaced by robots anytime soon but robotics can help doctors do their jobs better. 

#8. Nanotechnology 

Take robotics and shrink it down to a microscopic entity and you have nanotechnology. Nanodevices can deliver drugs through the patients’ bloodstream and to targeted areas for more effective treatment than was previously available. This is increasing the usefulness of therapies to treat even the hardest to treat diseases like certain types of cancer. These teeny robots can also help with diagnosis and monitoring vitals. 

With all of the exciting discoveries the last 25 to 50 years of technology has brought us in the medical field, it is most interesting to see what else it can do for us in the future. Healthcare institutions are banking on the huge things to come, spending a considerable about of time, money and resources on developing new technologies every day that will create a healthier and happier population. 

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CASINO ETIQUETTE - 5 THINGS TO KEEP IN MIND

American gambling has quite a long history associated with it, starting with small saloons and eventually transforming into modern casinos at the start of the 20th century. Of course, certain traditions and customs have established throughout the existence of casinos. These unspoken rules make it easy to identify who’s a newbie and who’s a gambling veteran.

However, don’t get discouraged if you’ve never been to a casino. Just don’t imagine how you stroll into the building wearing your tuxedo, sit down behind some table, and order a ‘tini. Casinos don’t work or look like a James Bond movie (anymore, at least). 

Nonetheless, casino customs are simple to learn and can be mastered with ease. If you follow the points below to a tee, then you shouldn’t be afraid of embarrassing yourself or looking strange.

General Guidelines

Here are some universal points that can be applied to any casino visit:

• Politeness. Always remember why you came to the casino: to win and have fun. Being rude to the staff won’t give you an advantage, and insulting other members can get you thrown out of the building. Some people think that being offensive is the way to go in casinos, but, please, don’t follow suit. 

• Dress code. No tux is needed, as the casinos are pretty casual nowadays. However, there are a couple of No-Nos in regards to how you should dress going to such a place. According to GamblersDailyDigest, the biggest mistakes are wearing flip-flops, sneakers, dirty/torn clothing, and shorts or t-shirts after sunset (as casinos become more formal at night).

• Get your cash. Unlike anywhere else in the world, most casinos make a point of being cash-based. Don’t even try to use your bank cards at the table, because you’ll look foolish. Prepare the cash before coming to the casino if you want to avoid some awkward situations.

• Know the rules. It is an obvious point, but you should at least be acquainted with the basics of the game you’re going to play. By entering the game and not knowing the rules, you’ll disturb the game flow, taking out the fun from other people playing. However, if you’re feeling only slightly unsure in your capabilities but know the basics, then you can ask staff for small booklets with the explained game’s rules.

• No phones. Don’t use your phone behind the table. Not only would it distract you from the game, but you'd be also immensely rude to everybody who’s playing and to the dealer, especially if you’re taking a phone call. If you need to use your phone, step away from the table.

• Don’t delay the decision. Have some respect for the time of other people and don’t think for too long. It’s extremely infuriating when you’re the one waiting on the other player to finally make his decision.

• No sitting around. Seats are only for the gambling folks, and if you’re not playing, then you’re not sitting. Do you want to watch your friend’s play? Stand behind him or her and enjoy the game.

• Tip. Although it’s not a must, this gesture is much appreciated. The amount of the tip is up to you, but the standard of the US Tournaments if 3%. Of course, you can tip how much you want.

Game-Related Rules 

There are some more specific rules that are related to each casino game. Check them out to feel comfortable sitting behind one of the tables.

Roulette

When you join a table, you have to ask for roulette chips. They’re not value-based; instead, they differentiate players. Also, don’t throw your chips around and keep them in a pile when placing stakes. Roulette chips are not for use in any other game, so you have to cash them in before exiting the game.

Blackjack

Show some common courtesy and ask whether you can join the table. Learn the hand gestures and signs in order to understand what’s going on in the game. According to GamblingNewsMagazine, you should hold your cards only with one hand. Generally, don’t become too touchy with your cards, as many casinos have strict policies regarding it.

Craps

Decide on a buy-in ahead of time and don’t make other people waiting on you. Also, don’t make your bet when the dice have been already thrown. It can even be considered fraudulent by some casinos. Bet only when the dice are in the middle. Don’t wave your hands around, as if you touch the dice during the throw, they’ll have to rethrown. 

Poker

When calling or raising, don’t disturb (splash) the pot, as it will confuse everybody. Put a neat pile in front of you, and the dealer will take care of it. Don’t acknowledge your hand emotionally and never elaborate verbally on it: again, some casinos prohibit it. Don’t waste everybody’s time by not tabling your hand, as this is considered not sportsmanlike. 

Helpful Tips on How to Behave in a Casino

There are some additional things you need to keep in mind. The points below relate not to the games but the behavior in a casino.

Don’t Get Intoxicated

Most major casinos offer free drinks for gambling clients. Nonetheless, don’t overuse this offer. Only fictional characters can easily gamble through the night and keep drinking one cocktail after another. There is a sure possibility that you’ll gamble more recklessly after drinking a bit too much. If you’re interested in drinking than gambling, then simply go to the bar initially. It is, of course, always recommended to stay sober to handle all of the wins and losses.

Remember that You’re On Your Own

If you’re a gambling newbie, one of the most novice things to do is to ask others for advice. Don’t ask other casino clients, as they are there for themselves, and only a couple out of a hundred will take pity on a beginner and offer real advice. And definitely don’t ask the dealers, as they don’t want and shouldn’t have to take responsibility for your luck. 

Know How To Lose

Let’s remember why casinos exist. Just like any other business, they’re there to make money, and they do it by having their clients gamble the money away. So, if you find yourself in a less than favorable situation, don’t create an unpleasant situation for everybody around. If you’re aggravated, then don’t express it verbally or physically. Also, don’t scream at your opponents, and don’t throw your cards in the air. Otherwise, you may become an unwelcome guest at the casino.

According to Lucian Marinescu, managing partner at Online Casino Gems, aggressive behavior in casinos should never be tolerated. He says: “Gambling is a noble sport, and the players should act appropriately. Losing is a part of life for a gambler. So, one needs to learn how to lose with dignity. This way, you’ll be gladly accepted into the gambling community and create some very interesting friendships.”

Final Words

Going to a casino for the first time may be a bit frightening, but if you’re well-aware of all of the intricacies of casino etiquette, then you have nothing to worry about. There is really not that much to remember, and on the second visit, you’ll surely feel like you belong here.

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POSITIVE EFFECT OF STUDENT ATHLETICS ON ACADEMIC PERFORMANCE

Students' desire to be a student-athlete at college and university is steadily increasing. People want to maintain a healthy lifestyle, and for the most part, it's a good sign. More and more states start to encourage the dedication of students. The governments establish laws which decide that student-athletes should get paid. But the issue of students participating in sports is controversial. Teachers and researchers often claim that such extracurricular activities distract students from studying and result in poor grades. 

But despite all that, most parts of the researchers tend to think that student athletics has a positive effect on their academic performance. Such meaning is based not on assumptions. The major universities conducted numerous researches, and most of them showed good results. In most cases, the problems are caused not by sports activities as it might first appear. 

But the workload in educational institutions increases from year to year. It's supposed that students should absorb more and more information to become qualified specialists. In reality, students just can't cope with them with their own strengths. There is one of the best solution - a professional essay writing company with years of experience. SmartWritingService provides international students with high-quality paper writing help at an affordable cost. You don't need to sit in your room, bent over papers and try to understand the material. This essay writing service offers a wide range of papers from short essays to complex research papers and Doctoral dissertations. Let a huge team of professional academic writers do their work online.

What Effects of Sports Can You See?

We used to think that people engage in sports only to be healthy and have a fit body. But it's not the only advantage of physical activities — sport influences cognitive ability and brain activity, which are crucial factors in a student's academic performance. Physical activity improves blood circulation and blood supply to tissues and organs. It relates to brain tissue. The regular training session will provide clarity of mind, necessary for absorbing new information.

Not everyone can combine studying with participation in sports activities. Some students experience that lack of time even not being involved in any other extracurricular activity. University athletes have clearly defined the schedule. For example, in the morning, they have a training session, then come to classes and lunch. After classes, some may have other training. Such a timeline fosters time-management skills. It's one of the most important skills in studying. Those athletes, who are used to such daily routine don't lose any free minute. 

If you want to learn how to handle the mountain of assignments easily, think of engaging in university sports activities. Initially, it will be hard, but after a while, you'll adapt to changes. Many people notice the improvement in well-being after productive discussions. And when you're in a good mood, all seems better and easier, especially studying. 

Other important aspects are motivation and confidence. It's known that athletes are the most motivated people. They commit themselves to sports and do everything to achieve the result. This skill and this feeling unintentionally transfer into the classroom settings. Students put the goals and do everything to achieve them in their academic performance. The same thing is with confidence. Various researches showed that student-athletes feel more confident than their non-athlete counterparts. 

Self-confident people tend to accept more responsibilities, don't be afraid of participating in public conferences, that give extra credits. That's good for the reputation of students in the university. To see the effect of athletics on classroom activity, the student should put the classes after the training session. The scientists have proved that an increase in brain activity starts 20-30 minutes after training. 

So, when teachers seek a way to change the student's attitude towards studying and increase attendance, they should throw away negative thoughts and propose to participate in university sports. There's no better way to raise a persistent person. Even if suddenly students feel that to succeed in sports and maintain a high level of academic performance simultaneously is more than they can bear, don't worry. 

It isn't worth to forget about EssayLib. We don't aim at making people reluctant to study. Some student uses our help when the material is too complex for their understanding. Contact us at any moment, and you can kill two birds with one stone. 

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WHAT TYPE OF DANCE CLASSES SHOULD YOU SIGN UP FOR?

There are as many dance class options as there are moods you go through. Learn how to choose the best type of dance classes for you here.

Hoping to learn how to dance? 

From social graces to freedom of expression, you can always find a dance for it. You’ll also find that your every mood might have a dance to go with it.

This is why finding the right type of dance classes for you is important. After all, dancing changes the way you think. By that, we don’t mean only rhythmic and body coordination, but also health.

Did you know that learning to dance can benefit those with Parkinson’s disease? According to research on a group with Parkinson’s, dancing helped improved their divergent thinking skills. Below, we’ll elaborate further on the other benefits of dance as well as the different kinds of dance.

1. Find Where Your Interests and Goals Lie

Before you look for a type of dance class, it’s good to take a breath and do some reflection first. Why did you decide you want to dance and what is your goal with dance? Your intention can range from trying new things with your friends to self-improvement.

Are you looking to dance for better health? According to Golden Dance & Cheer Academy, one of the health benefits of dance is improving balance and coordination. It improves your mental health and social skills, too.

The next question to ask is what type of dance classes you’re interested in. What kind of music, tempo, and energy interests you? If you’re unsure, watching videos online can help you decide.

2. Consider Your Budget and Other Limitations

Motivation isn’t enough to keep you going. It’s always a smart move to consider your budget. Otherwise, you might find yourself doing a do-si-do out the door before the lesson even begins. 

Private dance lessons are more expensive. The area in which you live also influences the rates of dance classes. If you are aiming to do competitive dancing or dance sport, expect a higher fee.

Other limitations include your health and body. For most types of dance styles, you need good health. Some dances demand specific strengths, although you can always develop them with practice.

For example, ballet challenges your legs and feet. If you have plantar fasciitis or scoliosis, you’ll want something less straining. Instead, something more casual like social ballroom dancing may be a better choice.

3. What Is the Best Type of Dance Classes for You?

Now, it’s time to talk about the different types of dance classes. Picture your inspiration for dancing and think about the style of dance that you want to learn. Don’t forget to consider your personality, too.

Below is a list of the popular dance classes you’ll likely find in your area.

Ballroom and Other Pairs Dancing

If you remember Dancing with the Stars, then you’d have likely enjoyed the ballroom pieces they presented. If you’re a big movie buff, you might remember Richard Gere hiding his dancing with J Lo in Shall We Dance. If you’ve got a partner who’s as interested in dancing, learn ballroom dance.

In ballroom dancing, you’ll find there are many styles to learn, like the waltz. If you want something livelier, swing, cha-cha, and quickstep are other great options. If you want something sexier, the tango and rumba are top choices for hottest ballroom dances.

Ballet

Let’s start with classical ballet. If you’re in love with classical music and a deeper appreciation of dance, ballet makes for a great choice. If you’re ready to dance like Odette/Odile from Swan Lake, put on your pointe shoes and get ready to learn the pointe!

Most ballet schools will have a structured environment. Once you’ve mastered it, opportunities to perform or become employed are open to you. Plus, ballet is the kind of dance style you can transfer to other styles of dance too.

Jazz

If you feel more inclined to learn a new form of freedom, jazz dance classes are what you’re looking for.  Most jazz dance classes will teach you the basic moves. After that, it’s up to you to personalize, combine, and showcase them.

The dancing style emphasizes improvisation and individual skill. This high-energy dance style uses fast footwork, big leaps, and quick turns. Think Michael Jackson and Katherine Dunham.

Hip Hop, Modern, and Contemporary

Hip hop is a high-energy, highly-personalized dance expression. You can go solo at it but it also works wonders for groups. If you’ve got a good sense of rhythm, you’re sure to do great at it.

Newer types of dance classes include contemporary dance. Modern and contemporary dances challenge the traditional perceptions of dance. Expect to use your body as a versatile tool here. 

Tap Dance and Theatrical Dance

If you love story-telling, tap dancing is one way to go about it. Instead of using your mouth to tell a story, you’re using your feet! It’s also a great way to practice your internal rhythm and balance.

If you want to be more expressive about it, try your hand at a theatrical dance. The best part of this is that you can enjoy it with props and costumes. Oh, and don’t forget, stage presence is a must.

4. What Are Other Types of Dance Classes?

There’s more to add to our list of different types of dance classes yet. With dance being as versatile as music, people are bringing more and more to the limelight. The following is a list of other dance styles you may have an interest in: 

• Cheer dance

• Pole dance

• Belly dance

• Concert or stage dance

• Breakdance

• Capoeira

The list goes on. The specific types of African-American and Latin dances alone are so many that it could take a lifetime to learn them all! With different types of dance classes available, you’re sure to find one that offers to teach your type of dance.

5. Tips on Finding a Dance Class for You

With all the great dance classes you can choose from, it can be daunting to decide on one. Don’t worry because there’s no rule that you can’t enroll in more than one dance class. If you can handle it, sign up for more than one class.

If you want to learn and master a certain style first, sign up for one class. After some time, you can then choose to shift to the next dance style of your choice. For example, dance students begin with ballet and graduate with jazz.

You might find that a type of dance class is the one for you right from the beginning. For other people, it’s trial-and-error. Don’t be afraid to step out of your comfort zone and cover all your bases.

Some dance classes are more expensive than others. Research the rates of dance classes in your area to find out if the dance class is the one for your wallet. Do note that dance teachers with more experience might have higher fees. 

Keep dancing and, in time, it may even help you make a living. A statistics report states the median pay is $18.17 per hour for dancers. You can also take inspiration from professional competitive dancers who earn more than money.

Step It Up

Now, you know how to find the best type of dance classes for you. If you’re ready to get rid of your two left feet, get your dance shoes on. Or stick to sneakers if you’re going contemporary.

If you’re interested in reading more of our other guides, feel free to check out the rest. We’ve got tons of other helpful guides in abun-dance!

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DON'T LET COLD AND FLU SEASON KNOCK YOU DOWN; TRY THESE 5 NATURAL REMEDIES

Cold and flu season are upon us, that time of year when body aches, fever, chills and nasal congestion combine and can stop you in your tracks, leaving you bedridden for days.

Statistics show that the flu annually sickens millions of Americans, kills tens of thousands, and results in billions of dollars in medical expenses and sick days.

“Complications arising from the flu can become serious,” says Dr. Suhyun An, an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine.

“If you still have symptoms after seven to 10 days, be sure to make an appointment with your doctor. If any of your symptoms include difficulty breathing, a rapid heartbeat, or feeling faint, or if you experience other severe symptoms like a high fever, seek immediate medical assistance.”

Dr. An says there are ways to prevent the symptoms from reaching that serious point. To feel better and get back on your feet, she recommends numerous natural cold and flu remedies to alleviate your symptoms:

Vitamin C. Some studies indicate that Vitamin C can shorten the lifespan of a cold and boost your immune system. “The best way to get it is through your diet; the fresher the food, the better,” Dr. An says. “Oranges, limes, lemons, grapefruits, leafy greens, and bell peppers are all good sources of vitamin C. Be careful with supplements because they can lead to upset stomach and kidney stones.”

Honey. Honey has natural antiviral and antimicrobial properties. “Drinking honey in tea with lemon can ease sore throat pain,” Dr. An says. “Research suggests that honey is an effective cough suppressant, too. Honey often contains Clostridium bacteria, so never give honey to a child younger than 1-year-old because infants’ immune systems aren’t able to fight them off.”

Chicken soup. This popular cold and flu remedy helps because hot liquids reduce mucus buildup and keep you hydrated. “Chicken soup, in particular, has anti-inflammatory properties, which help reduce a cold’s unpleasant side effects,” Dr. An says. “Keep some in the freezer or even canned for flu season. It’s quick to prepare that way and soothing to eat.”

Aromas. “When you have congestion from the flu, applying camphor or menthol salve around your nose can help break up mucus,” Dr. An says. “Aromatherapy oils, such as peppermint and eucalyptus, can have a similar effect. Also, vapor rub can reduce cold symptoms, especially in children older than 2 years. It helps open air passages to combat congestion, reduce coughing, and improve sleep. It’s a good alternative to over-the-counter cold medicines in young children because of unwanted side effects.”

Probiotics. These are friendly bacteria and yeast found in the body, some foods, and supplements. “They can help keep your gut and immune system healthy, and they may reduce your chance of getting sick with an upper respiratory infection,” Dr. An says. “For a delicious and nutritious source of helpful bacteria, include probiotic yogurt in your diet.”

“Colds and the flu are threats to us every year, but they don’t have to get us down for long,” Dr. An says. “Natural home remedies can reduce symptoms so you can be more comfortable and get the rest you need to get better faster.”

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SWEET SEOUL WELCOMES FIVE TOP PASTRY CHEFS

Last week, we had the chance to attend a VIP reception for the 2 Day Tasting & Exhibition at the two Michelin starred Jungsik in Tribeca. The 2 day event was open to the public and was presented by the City of Seoul. During the 2 day event, the Korean pastry pop up and exhibition started in Paris at L’Appartement Lafayette prior to this event and them came to NYC and featured 5 culinary concepts from Seoul including Dongbyung Sangryoun, Biwon, Healthy Life with Korean Dessert, Kimssibooin and Haap. 

During the intimate VIP reception, we were treated to sweets and the five concepts that included honey cookies, braised bellflower root in sweet sauce and candied apple slices from Dongbyung Sangryoun; steamed rice cakes coasted with mashed beans, pan-fried sticky rice cakes with red bean and sweet rice with nuts and jujubes from Biwon; pistachio and sesame seed rolls from Healthy Life with Korean Dessert; braised omija in sweet sauce and braised ginseng slices in sweet sauce with a fried twist from Kimssibooin; and Korean style meringues with walnuts and pine nuts, honey cookies with walnuts and mint flavored sweet pine nuts from Haap. 

We enjoyed meeting Kyungmoon Kim, the first and only Master Sommelier certified by The Court of Master Sommeliers who shared a selection of traditional Korean spirits imported from his newly formed company KMS Imports. 

In addition, an array of displays were showcased in the main dining area of Jungsik in which a range of handicrafts were spotlighted from Jang Hye-gyeong, Kim Sang-in, Ryu Jong-dae, OTTOTT, Mono Collection, OUGLASSWORK, and Yeom Dong-hoon.

We were treated to performances by Metropolitan Opera singer Olga Makarina and SoHo Opera’s Hong Kyung Olivia Kim, who both took the floor and performed select traditional Korean folk songs. 

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HOW TO AVOID HOLIDAY HEARTBURN AS EXPLAINED BY AN INTERNIST AND GASTROENTEROLOGIST

Even if you’re not a “foodie” most people look forward to indulging in the culinary delights of holiday time between Thanksgiving and New Year’s Eve. This  means that even people who are typically disciplined eat too much in one evening, eat rapidly, imbibe amounts of alcohol they are unaccustomed to, and consume foods that may not be part of their regular diet because “tis the season.”  While nobody likes a medical grinch, there are ways to have gastronomic fun without paying the price with holiday heartburn. Dr. Niket Sonpal is an internist and gastroenterologist at Touro College of Medicine.  He shares his tips for having your holiday cake and eating it too.

Heartburn happens when stomach acid flows backward into the esophagus. It can also go by two names: GER (gastroesophageal reflux) or GERD (gastroesophageal reflux disease). GER is also known as acid indigestion, happening only once in a while. GERD is chronic heartburn that can lead to esophageal cancer if left untreated.

Here are some tips for avoiding holiday heartburn

Eat light turkey, not dark

High-fat food can spell trouble if you're prone to heartburn, so do yourself a favor and skip the skin when it comes to turkey time. Your best bet is to eat turkey breast and avoid oilier dark meat. The same goes for gravy. If it's not fat free, it may be smarter to skip this dish.

Choose baked, not mashed

If you have chronic heartburn, you don't have to give up your favorite foods. You just have to choose wisely to save yourself some pain later on. For example, mashed potatoes can trigger heartburn, but baked potatoes may not. When it comes to dairy products, the less fat the better.  Limit butter and avoid sour cream.

Choose multigrain rolls or bread

When choosing grain-based food for the holiday, you can't go wrong with multigrain bread or rolls. Corn bread and white bread are good choices too,if you want to avoid heartburn.

One side dish that should be strictly for the kids, however, is macaroni and cheese. This is one of those dishes known to trigger acid reflux, according to the National Heartburn Alliance.

Selecting a salad

Salads are good news for those with chronic heartburn or GERD—if you have the right salad dressing and ingredients, that is. High-fat foods are a known trigger for acid reflux, so the National Heartburn Alliance recommends avoiding creamy salad dressings, as well as oil and vinegar. Your best bet is a low-fat salad dressing, and avoid tomatoes, raw onions, and other acid-aggravating ingredients. (Want fruit in your salad? Choose apples, not oranges, if you want to avoid heartburn.)

Avoid foods that cause heartburn.

People who suffer from heartburn often know the trigger foods that cause symptoms. Common foods include chocolates, caffeine and greasy foods. These foods relax the lower esophagus sphincter muscle, when this muscle is relaxed, the food will go back up and cause heartburn. Other foods that can trigger heartburn include acidic foods such as citrus fruits or carbonated beverages. This means avoid Champagne!

Skip Mint Desserts

Candy canes and chocolate mint desserts are best left for others. These dangerous holiday delectables are notorious for helping acid reflux on its way.

Eat more ginger

Ginger is one ingredient that can help ease heartburn, if you don't get too much of it. (More than 2 to 4 grams per day can actually cause heartburn.)

Ginger is a natural match for root vegetable dishes commonly served during the holidays. Heartburn-friendly vegetables include carrots, cabbage, peas, broccoli, and green beans

Linger Over Your Food

Take the time to eat slowly and enjoy your food. Rushing through your meal or chewing with your mouth open can increase your chances of indigestion or heartburn. Linger over your food and allow yourself to feel full by giving your food time to digest.

Limit Alcoholic Beverages

Have to have that holiday egg nog? Limit it to one glass. This festive beverage can do double the damage. Not only does it contain alcohol that irritates your stomach but it contains the added dose of diary that can cause bloating and gas.

Cut yourself off.

After-hours holiday parties can keep you snacking all night, but eating too close to bedtime can make acid reflux worse. Stop eating and drinking (water included) three hours before bedtime.

Ditch the post-meal nap:

Sleeping right after eating can increase GERD symptoms. Instead of falling asleep, try going for a walk.

Read the latest issue of Athleisure Mag.

NAVIGATING HOLIDAY FINANCES

Around the offices of Athleisure Mag, we joke that Halloween is an unofficial kick off to the holiday season whether you celebrate this day or not. It literally marks when you see a number of holiday commercials and focus on the end of the year. Without a doubt, Thanksgiving is another doorway that lets you know that the holiday season is in full swing. The holidays mean increased activity, parties, gifting and so much more. We had a few minutes with Tim Harris, Executive Vice President of Agency for COUNTRY Financial where he has held this position since June 2019 (although he has been with the firm since 1992). He shared with us findings on their Security Index Survey that this financial firm created as well as how and why we should be talking about holiday spending and budgeting with ourselves, family, children etc.

ATHLEISURE MAG: Obviously talking about finances is important year around, but with the holidays coming up, can you tell us why this topic is deemed taboo between couples and families?

TIM HARRIS: It’s really interesting. The Country Financial index is coming out and it found that over 25% of the couples haven’t talked with one another or their kids on this topic. It said that they would rather go to the dentist, pay their speeding ticket or even talk to their kids about the birds and the bees then talk about this with their children or significant others! The holidays is a unique opportunity that if you haven’t had this conversation then to sit down and talk about your budget and to go over your finances.

AM: What is the best way to approach this subject in general before attacking what people even want to do for the holidays?

TH: Yeah, the first thing to do is just to look at the expenditures that you pay out and to create goals in your spending. Then sit with your partner/significant other and then your family to look at what you’re going to do and where you are going to spend especially in this season. The holiday creates a unique situation where people are spending on gifts, but there are more expenses then just that. You have decorations, parties at your home, the big Christmas dinner with your family etc. All of these add to a cost and planning this with your family during this time will set you up appropriately. The study showed that over half of Americans feel happier after the holidays if they have planned and budgeted for them. So you have alleviated your stress and any debt by doing this.

AM: Is it ever too early to create a holiday budget as we go into next year?

TH: At the end of the holiday season, if you are really committed to do this. You would do a post plan in looking at how it worked, were the goals met and depending on what you want to spend for the following year, how you can start that Christmas cash account. I don’t recommend putting it under your mattress; however, you can have a different savings account that you are putting money towards every month to alleviate the stress as the next year comes up.

AM: What does that post plan look like that you were talking about? How does one go about replenishing that account or also paying towards other items that they should have due to the holiday season?

TH: You’re going to have to sit down and understand that budget mindset. You may have to look at things you have to cut. Some people spend on coffee and entertainment and maybe this is an area that you will need to trim back on to catch up or to take those dollars and set them aside for increased expenditures at the end of the year.

AM: What were you the most surprised about in terms of the findings of the survey?

TH: The happier thing was the most surprising if you planned appropriately – you feel more joy! I get that because the holidays can be stressful on people. You have a lot of increased activities and you’re trying to meet he demands of your family and at the end of the day, if you’re stressed about money then that is not the experience that you wanted to have. Really sitting and planning takes the burden off your shoulders. Most families have either one or the other partner doing the budgeting and having that other partner/spouse sitting with you and not just going off and buying things outside of the budget is a benefit. When both people commit and have that conversation, it has them on the same page. Another finding that came out in the survey showed that 25% of families that ended in result comes from financial issues and matters. Being able to alleviate that financial stress with those conversations with proper communication can help you down the road.

AM: This conversation that we’ve been having has been focused on the holidays and all financial decisions should be had between families. What are 2 other areas that people may not have thought about that should be talked about? We have holiday expenditures are there vacation funds of other things we should talk about?

TH: Obviously there is Retirement planning. You need to set money aside for the holidays but you need to do the same for your future. College savings as well for your children. Vacations is another. Most people spend time to plan for their vacations then planning for their future!

Read the latest issue of Athleisure Mag.

HOW TO AVOID HOLIDAY HEARTBURN AS EXPLAINED BY AN INTERNIST AND GASTROENTEROLOGIST

Even if you’re not a “foodie” most people look forward to indulging in the culinary delights of holiday time between Thanksgiving and New Year’s Eve. This  means that even people who are typically disciplined eat too much in one evening, eat rapidly, imbibe amounts of alcohol they are unaccustomed to, and consume foods that may not be part of their regular diet because “tis the season.”  While nobody likes a medical grinch, there are ways to have gastronomic fun without paying the price with holiday heartburn. Dr. Niket Sonpal is an internist and gastroenterologist at Touro College of Medicine.  He shares his tips for having your holiday cake and eating it too.

Heartburn happens when stomach acid flows backward into the esophagus. It can also go by two names: GER (gastroesophageal reflux) or GERD (gastroesophageal reflux disease). GER is also known as acid indigestion, happening only once in a while. GERD is chronic heartburn that can lead to esophageal cancer if left untreated.

Here are some tips for avoiding holiday heartburn

Eat light turkey, not dark

High-fat food can spell trouble if you're prone to heartburn, so do yourself a favor and skip the skin when it comes to turkey time. Your best bet is to eat turkey breast and avoid oilier dark meat. The same goes for gravy. If it's not fat free, it may be smarter to skip this dish.

Choose baked, not mashed

If you have chronic heartburn, you don't have to give up your favorite foods. You just have to choose wisely to save yourself some pain later on. For example, mashed potatoes can trigger heartburn, but baked potatoes may not. When it comes to dairy products, the less fat the better.  Limit butter and avoid sour cream.

Choose multigrain rolls or bread

When choosing grain-based food for the holiday, you can't go wrong with multigrain bread or rolls. Corn bread and white bread are good choices too,if you want to avoid heartburn.

One side dish that should be strictly for the kids, however, is macaroni and cheese. This is one of those dishes known to trigger acid reflux, according to the National Heartburn Alliance.

Selecting a salad

Salads are good news for those with chronic heartburn or GERD—if you have the right salad dressing and ingredients, that is. High-fat foods are a known trigger for acid reflux, so the National Heartburn Alliance recommends avoiding creamy salad dressings, as well as oil and vinegar. Your best bet is a low-fat salad dressing, and avoid tomatoes, raw onions, and other acid-aggravating ingredients. (Want fruit in your salad? Choose apples, not oranges, if you want to avoid heartburn.)

Avoid foods that cause heartburn.

People who suffer from heartburn often know the trigger foods that cause symptoms. Common foods include chocolates, caffeine and greasy foods. These foods relax the lower esophagus sphincter muscle, when this muscle is relaxed, the food will go back up and cause heartburn. Other foods that can trigger heartburn include acidic foods such as citrus fruits or carbonated beverages. This means avoid Champagne!

Skip Mint Desserts

Candy canes and chocolate mint desserts are best left for others. These dangerous holiday delectables are notorious for helping acid reflux on its way.

Eat more ginger

Ginger is one ingredient that can help ease heartburn, if you don't get too much of it. (More than 2 to 4 grams per day can actually cause heartburn.)

Ginger is a natural match for root vegetable dishes commonly served during the holidays. Heartburn-friendly vegetables include carrots, cabbage, peas, broccoli, and green beans

Linger Over Your Food

Take the time to eat slowly and enjoy your food. Rushing through your meal or chewing with your mouth open can increase your chances of indigestion or heartburn. Linger over your food and allow yourself to feel full by giving your food time to digest.

Limit Alcoholic Beverages

Have to have that holiday egg nog? Limit it to one glass. This festive beverage can do double the damage. Not only does it contain alcohol that irritates your stomach but it contains the added dose of diary that can cause bloating and gas.

Cut yourself off.

After-hours holiday parties can keep you snacking all night, but eating too close to bedtime can make acid reflux worse. Stop eating and drinking (water included) three hours before bedtime.

Ditch the post-meal nap:

Sleeping right after eating can increase GERD symptoms. Instead of falling asleep, try going for a walk.

Read the latest issue of Athleisure Mag.

SOUND AND STEADY WITH AL HORFORD

With the beginning of the 2019-20 NBA season starting this month, we’re all excited to see what the 82 game season holds for our favorite teams. This month’s cover story features Al Horford, a 5 time NBA All-Star, who has played 12 years in the league with 12 playoff appearances. He has had a busy few months. Hailing from Puerto Plato, Dominican Republic, during the off-season, on July 10th, Philadelphia 76ers General Manager Elton Brand (who was a former teammate of Al’s when he played at the Atlanta Hawks) announced that Al Horford signed to the team and will be wearing #42.

In sharing the news that Al was joining the team, the General Manager emphasized that “He has built his reputation around hard work and a tradition of winning, which are the same qualities that have formed the foundation of the 76ers. Al’s playmaking, elite defensive talents and veteran leadership confirm why he is a crucial addition to our roster. We have gained a championship-level teammate that will not only complement our current makeup, but will help grow our young core as we strive for the highest level of success.”

This reaction to Al comes from his years as a solid player, as he is adept at playing a number of defensive positions and will pair well alongside his teammates – Joel Embiid and Tobias Harris, in an impactful front line which will create a fierce dynamic to opposition defenses. Last season he appeared in 68 games for the Boston Celtics and started in all of them. He posted 13.6 points, 6.7 rebounds, 4.2 assists and 1.3 blocks in 29 minutes per game. Those stats earned him being only 1 of 2 players (NBA MVP Giannis Antetokounmpo; Milwaukee Bucks being the other) in the league to hold those averages. He also shot .535 from the field, .360 from 3-point range and has a career high of .821 from the free-throw line. His talent and focus in his 7 seasons include a field-goal percentage of .500 or better, putting him fourth in the league behind Dwight Howard (LA Lakers), Pau Gasol (Portland Trailblazers) and Lebron James (LA Lakers). Additional accolades include being chosen to the 2017-18 All-Defensive Second Team and 2010-11 All-NBA Third Team.

Looking back at his career, he has played in 786 games (782 starts) with Boston and Atlanta. His career averages are 14.1 points, 8.4 rebounds, 3.2 assists and 1.2 blocks in 32.8 minutes per game. This veteran has had an astounding 120 career postseason games and his teams have qualified for the playoffs in each of his 12 seasons, as far back as 2007-08. He initially came to the league when he was selected by Atlanta with the No. 3 overall pick in the 2007 NBA Draft. While playing collegiately for the Florida Gators, he assisted in leading the team to the school’s first 2 NCAA titles in 2006 and in 2007. After his 3rd and final season at Florida, he was selected to the All-SEC First Team, the NCAA All-Tournament Team and the Associated Press All-American Third Team.

During the announcement of an array of former and new members of the 76ers, Elton emphasized that, “defense is where we will hang our hat and should have one of the best defensive teams in the league.” To that end, he believes that, “Al Horford, is a proven leader, proven player every single year. I know what he brings to the table, not only starting with Joel and being able to push us much closer to our goal of winning the championship.”

This summer, as fans, analysts and potential teammates speculated on where Al would end up, many wondered what factored into his decision. “When I decided to opt out of Boston, it wasn’t an easy decision, but I did it and I felt that there was going to be a lot of options for me,” Al said.

“When June 30th came around, things escalated very quickly and there were multiple teams and a lot of strong interest and I had to make the best decision for me. When Elton called and spoke with my agent, he laid down his offer and I was very surprised that there was this strong interest for me to be here and it made the decision very easy. I’m just excited to be a part of this. The view of this city, of Philadelphia – gets me excited! I’m hyped and ready to go.”

The impact of Al’s relationship to Elton brought him to Philadelphia, seeing his commitment to being at the top of his game when they were both at Atlanta and emphasized the importance of the game and giving it all on and off the court at optimal performance levels. Al noted, “I’m just letting you know right now. I have a lot of respect for Elton. I got to watch him as a younger player to be on our time, to see how professional he was and how he took care of his body – I really respected him. To just see how he did it when he was with us.”

“I’ll tell you a story,” he continued. “We were getting ready to go to dinner one night with some of the guys and we were about to get into the elevator. When you get into a city, that’s what you do, you go out and have dinner. He was in the elevator going into his room and coming from the gym – sweating and he had just done an hour of cardio – he was drenched. So his commitment to wanting to win and do the right things inspired me back then. I think that he believed in me and he believes in this group and what we can do and when they came knocking and approached me, it felt right. That’s why I am excited to be here because I know that he wants what’s best for this city of Philadelphia and what we are trying to do.”

Al has been candid on his focus to win a championship. In addition to his relationship with Elton, he also looked at the talent on the 76ers. “I think that the opportunity to play for this type of organization for this city was something that I really had to consider and to look at and then you look at the potential of this team and the coach, Coach Brown leading the way and obviously Joel Embiid, Ben Simmons and Tobias Harris, and all the upside that we have and now we just finished assembling our group – every time I kept looking at the players that we were signing – I was like yeah we have Kyle O’Quinn and I saw that Josh came through and that James Ennis III re-signed, and that Raul Neto got here. We got a good group here and it got me even more excited. I felt that we were in a good place and I feel really good about our future.”

The mutual admiration and Elton’s desire to build an elite starting 5 and incorporating Al into the team’s recipe of their success speaks volumes on their mutual admiration. This team is built on the depth of talent as well as the character of those that are coming together. Elton summarized, “it was very important for me to get high character guys that know how to play the game and that can still step on the court and pay a lot of dividends and to be able to do a lot on the court and not just be locker room guys. This helps a lot especially for our young playing guys who are developing to see how they work. Al told the story of what he saw as a young player and watching me as an older player working out. It’s about paying it forward. They see how hard you work, your professionalism and playing it forward so that they can see what it takes in order for you to win. So that’s the benefit of having those adults in the room.”

He continued, “the opportunity to have Al back up Joel in the playoffs and then to have him in the 5 is a great opportunity for us. We had a huge hole and deficit last year and we look forward to having Al playing on the court. He can play the 4 he can play the 5 and we have many players that can play multiple positions.”

With the off season and pre-season games in the rearview mirror, the team and fans look emphatically forward towards the regular season. With much anticipation, and a long time rivalry, the first game of the season was against the Boston Celtics. Prior to the game, there was much speculation on how would it be for Al to go against his former teammates, as well as how the team played together now that they have officially started. The 76ers won their first game 107-93. To kick off his season with Boston, Al noted it was “very weird to me. It felt good to go out and to get a win. It’s kind of good that it’s finally over as there was a lot of emotion leading up to this. It was good that we came out and competed and we were able to get the first win.”

In addition to winning this game and being a part of this team, Al is also very adamant about his respect for this city that he now plays for. To see the fans excitement for this team and embracing him, he mused, “it felt great. The atmosphere was great tonight. He stated, “our fans were really great even before tip-off. Our fans were into it and engaged and by the time the National Anthem was over, it was a packed house. They carried us throughout the night. We had some runs there and it carried us through.”

With the kick-off of the first game, Al and the rest of the 76ers continued on to playing and gaining another win against the Detroit Pistons (117-111); winning again against the Atlanta Hawks (105-103) and their latest win against the Minnesota Timberwolves (117-95) – at the time of this issue release. The Timberwolves game was played back in Philadelphia. Post game, Al highlighted about his teammates that, “the thing that I keep seeing with our group is that any of us can go in there post, score, be aggressive go through there, be strong and that was an example of it tonight. There were times that I had to go in there or Joel, Tobias, Ben, as well as Josh. We really try to play with our size and impose our will in the paint.” When he reflects on his strengths and what he brings to the team, it echoes the foundation sentiments and import that Elton shared in the press conference about the focus of defense and the players that he assembled. “I believe that’s one of my strengths to be put in different parts to protect the people whether bigs or smalls, and not only me but Ben does that well. It’s tough to go through Joel in the paint, so it works to our advantage when we do these kinds of matchups.”

From game to game, Al continues to talk about the importance of optimizing skills to play cohesively as a team on the court and off the court. He values team trips where they come together to watch The Joker, team dinners and getting to know how to work with one another. He is also insistent on watching the game tape to see where they can tweak how they play as he believes that when you’re at home, you can mask some of your mistakes, but when you go on the road – these things can definitely affect the pace and play of the game.

With 12 years in the game, he knows that his teammates and the organization are looking to him as a sound and steady presence and he knows that he needs to “find the open spots – whether that’s slashing to the basket or spacing.” This is necessary in order to provide rim protection when Joel is in position for an aggressive play.

It is an honor to have him join us as this month’s cover story feature, we look forward to seeing a tremendous season for someone so skilled, devoted and spirited on and off the court.

PHOTOS COURTESY | Alex Subers and Philadalphia 76ers

IG @AlHorford

@Sixers

Read the Oct Issue of Athleisure Mag and see Sound and Steady with Al Horford in mag.