ATHLEISURE BEAUTY

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THE 5 BEST IMMUNE SYSTEM BOOSTERS

A weakened immune system is the last thing you want when you get sick, especially during the COVID-19 pandemic. While people can only do so much to prevent the spread of germs and bacteria, they can do certain things to boost their immune system to fight off sickness.

But what are the signs of a weakened immune system? How can you boost your immune system quickly? What is the best immune system supplement? Discover more as you continue reading. 

Signs of a Weakened Immune System

Many things can boost our immune systems, but many things can weaken them, as well. What warning signs do you have to show your immune system is weakening? See these four warning signs that can quickly indicate a weakened immune system. 

·       High-Stress Levels. When your body experiences high levels of stress, it decreases white blood cells known as lymphocytes that help to fight off infections. Your body is at a higher risk to catch a virus when you have low lymphocyte levels. 

·       Persistent Colds. While it is normal to have two to three common colds per year, any more than that indicates you have a struggling immune system. A common cold lasts seven to ten days because it takes your body three to four days to develop germ-fighting antibodies. 

·       Digestive Problems. Other signs of a weakened immune system include constipation and diarrhea. If you experience diarrhea that lasts more than two to four weeks, a weakened immune system may harm your small intestine's lining or your digestive tract. If you have difficulty with bowel movements, it may indicate your immune system is slowing down your intestine.  

·       Frequent Infections. Here, one of two possibilities exists. The first is that your body is incapable of making enough immune system cells to fight off infections. The second is that it is making enough cells, but those cells fail to properly function and are thereby unable to fight off infections.

Do Immune System Boosters Really Work?

People say immunity boosters can fight off annoying germs and bacteria, but do they really work? What ingredients do they have? Are they safe? Continue reading to learn more about immunity boosters, and what they can do for you.

Immune System Boosters Defined

Immunity booster products claim to do just that--support and boost your immune system to prevent you from getting sick. Though some vary, many immunity boosters have the same key active ingredients, including:

·       Vitamin C

·       Zinc

·       Magnesium

·       Vitamin D

The Effectiveness and Safety of Immune Booster Supplements

Are Immunity Boosters Effective? 

As homeopathic products or products that do not require approval from the Food and Drug Administration (FDA), many immunity boosters have no claim to proof of their safety, effectiveness, or quality. 

While rules exist for these kinds of products, safety is another element of concern. 

Are Immunity Boosters Safe?

Safety is a major concern for immunity boosters as FDA approval remains to be seen. Many immune system booster products on the market today come with alarming ingredients that cause nasty side effects. One example is a product that has Belladonna, nux vomica, and pulsatilla. 

Immunity boosters include many beneficial ingredients, such as vitamin B12 and vitamin D. While these are often necessary to have high energy and immunity levels, too much of any ingredient is unhealthy, and can even be dangerous. Large doses of things like vitamin C, zinc, and vitamin B6 can cause problems like stomach difficulties, copper deficiency, and nerve damage. 

How to Boost Your Immune System Quickly

The strength of a healthy immune system is primarily based on a healthy lifestyle. 

But what does a healthy lifestyle look like? An immune system can get stronger from maintaining a healthy lifestyle, but what does a staying healthy look like? 

Description of a Healthy Lifestyle 

·       No smoking.

·       A balanced diet complete with lots of fruits and vegetables.

·       A pattern of routine exercise.

·       Healthy weight.

·       Drinking alcohol in moderation.

·       Adequate sleep patterns.

·       Proactive steps to avoid infection.

·       Stress management. 

But how can you boost your immune system quickly? By incorporating the lifestyle described above in your daily routine. By making any necessary changes, you will quickly boost your immune system in both a healthy and natural way.  

Drinks to Boost Your Immune System

As a constantly active machine, your body's immune system needs the healthiest energy and strength it can get. By fueling your body with a healthy, daily dose of important minerals and vitamins, your body has a better chance of fighting off viruses such as the flu. These can include vitamin C, zinc, potassium, vitamin B-6, and more.

The list of drink recipes below come complete with healthy nutrients and minerals to boost your immune system. But before you try them, consider the following list of important minerals, nutrients, and/or vitamins they contain.

Immune System Boosting Drinks

·       Orange, grapefruit, and another citrus (potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, and zinc)

·       Green apple, carrot, and orange (potassium, vitamin A, vitamin B-6, vitamin B-9(folate), and vitamin C)

·       Beet, carrot, ginger, and apple (potassium, vitamin A, vitamin B-6, vitamin B-9(folate) and vitamin C)

·       Tomato (magnesium, potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, and vitamin K) 

·       Kale, tomato, and celery (magnesium, manganese, potassium, vitamin A, vitamin B-6, vitamin B-9, vitamin C, and vitamin K)

·       Strawberry and kiwi (calcium, manganese, phosphorous, potassium, vitamin B-1(thiamine), vitamin B-6, vitamin B-9(folate), vitamin B-12, vitamin C, vitamin D, vitamin K, and zinc)

·       Strawberry and mango (calcium, manganese, potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, vitamin D, and vitamin E)

·       Watermelon mint (arginine, citrulline, magnesium, vitamin A, and vitamin C)

·       Pumpkin seed (magnesium, manganese, potassium, and zinc)

·       Green apple, lettuce, and kale (iron, manganese, potassium, vitamin A, vitamin B-9(folate), vitamin C, and vitamin K)

Now that you have discovered some natural recipes for healthy immunity boosters, what about supplements? 

The Best Immune Booster Supplement

Whether you forget to run to the grocery store for your drink ingredients or are looking for a simple addition to your daily routine, nothing beats a quick and easy daily supplement. 

Made with pure ingredients and with an efficient distribution of minerals and vitamins from micronutrient-targeted technology, AdvaLife offers smart health from smarter technology.  

Multivitamins for men and women are available from AdvaLife. You can finally have a safe, effective, and budget-friendly immunity-boosting supplement to help you from getting sick. Get yours today!

ZEROING IN WITH DWYANE WADE

We're excited that we're in the midst of the playoffs for the NBA season, whether your team is playing or you're just happy to have basketball back on TV! Even though we're socially distancing, it's a way for us to feel like we're together. We caught up with Miami Heat, Chicago Bulls and Cleveland Cavaliers veteran, 3 X NBA Champion Dwyane Wade who is also commentating the games for TNT in 'Inside the NBA'. In addition to number of projects that he is working on, Dwyane is the Co-Founder of Budweiser Zero which is a non-alcohol alternative to enjoying a beer solo, with friends or after a great workout.

ATHLEISURE MAG: Prior to the launch of Budweiser Zero, tell us about your initial work with Budweiser and your synergy with the brand?

DWYANE WADE: I started working with Budweiser a little over a year ago when they did the “This Buds For 3” film for my retirement. Most recently, I was part of the Whassup reboot that came out a few months ago with DJ D-Nice, Chris Bosh, Candace Parker and my wife, Gabrielle Union, focusing on checking in on your friends when COVID first hit. I’ve always respected what Budweiser has built and their continued work with athletes. Entering the non-alcoholic market has always been of interest to me and this project seemed like a natural progression of my relationship with Budweiser.

AM: There has been a rise in the beverage industry for zero alcohol beers. Why is this important for those that are athletes or are focused on their fitness endeavors to have this as an option for their celebratory moments?

DW: The non-alcohol category of beer is rapidly growing and with Budweiser Zero, we are able to bring some familiarity into the category. Budweiser’s brewing heritage alone helps redefine pre-existing expectations and associations with non-alcoholic options.

Oftentimes, people feel like they are giving something up with a non-alcoholic option, but we are trying to change that perception and create more opportunities to celebrate life’s moments, both big and small. A focus for me when helping to develop the product was thinking about the athlete’s experiences during the season. Being in the game for so long, I can understand the need for a drink option that lets a player stay on their game but still enjoy social moments and celebrations.

AM: You are the Co-Founder of Budweiser Zero, what drew you to being involved in this and to take on such a role with the brand?

DW: It’s important for me to work with brands who have similar values and priorities that I want to accomplish. When I sat down with Budweiser to start talking about what Budweiser Zero would become, the synergy was there and felt like a great use for my platform, post-basketball.

AM: What can we expect to see for roll out of this launch and how will you be involved?

DW: Budweiser Zero started rolling out in the US in March, but officially launched at the end of July, and will soon be available in Canada and the UK. Budweiser Zero will play a huge role in the sports world, for both athletes and fans. Athletes who are in training or in season, but still want that classic, refreshing beer flavor without compromising their game now have that option. Once fans are able to return to stadiums, Budweiser Zero will become the beer of the ninth inning and fourth quarter. While alcoholic beverages can’t be served at this time, fans can continue to enjoy Budweiser Zero till the last moment of the game. Beyond athletes, I think this product will resonate with consumers looking to cut back on sugar or alcohol and those looking to participate in social occasions without feeling the effects the next morning.

Budweiser and I worked together on this from the start to bring Budweiser Zero to life and I’ll also be sharing the beverage with my friends currently playing in The Bubble.

AM: Tell us about Budweiser Zero as well as elements that you had a direct impact on in terms of bringing the product to market.

DW: Budweiser Zero is Budweiser’s first zero-alcohol product with zero-sugar and only 50 calories. Budweiser Zero is light and crisp and has the same refreshing full-flavored taste people know from Budweiser. I worked with Budweiser from the inception of the idea and helped design the attributes and packaging of the product.

IG @DwyaneWade

PHOTO COURTESY | Budweiser Zero

Read the Aug Issue of Athleisure Mag #56 and read Zeroing in with Dwyane Wade in mag.

MICROSOFT AZ-304 EXAM: GAIN EXPERT-LEVEL SKILLS WITH SIMPLE PREP TOOLS SUCH AS PRACTICE TESTS

To earn the Microsoft Certified: Azure Solutions Architect Expert credential, there are two new tests that you must pass. This is Microsoft AZ-303, which is also known as Microsoft Azure Architect Technologies, and Microsoft AZ-304, or Microsoft Azure Architect Design. Website In this article, we are going to discuss the AZ-304 exam so you can know everything you need to know about it.

If you asked anyone who has been in the IT industry for a while, they will tell you that the notion of survival for the fittest directly rules the IT job market. So, for one to make themselves a preferred candidate, they need to be updated in every domain, especially those that are relevant in their area of specialization. Author: HUGO S The certificate helps to validate your skills and knowledge to your superiors and helps you stand out in the crowd. In simple terms, the credentials in the IT industry have become a crucial part of job culture as they keep a specialist updated and ahead of others. Without much ado, let’s get into the finer details of the test.

What is Microsoft AZ-304?

An Azure solution architect typically partners with the clients, Cloud DBAs, and Cloud administrators to implement solutions. These specialists have various responsibilities, including advising the stakeholders and also translating various business requirements into reliable, scalable, and secure Cloud solutions. Author: LUKE V The candidates for the AZ-304 exam should have advanced knowledge and experience in IT operations, including disaster recovery, identity, security, networking, business continuity, governance, data platform, virtualization, and budgeting. This role basically requires managing how decisions in every area affect the overall solution. The applicants should possess the expert-level skills in Azure development. They must also have experience with DevOps and Azure development processes.

What details should you know?

The high-level list of the skills measured in the Microsoft AZ-304 exam is presented below:

·       Design Monitoring;

·       Design Data Storage;

·       Design Infrastructure;

·       Design Identity and Security;

·       Design Business Continuity.

The test became available at the end of June 2020. It consists of 40-60 questions that should be answered within 150 minutes. Certkiller >> The questions in this exam can be presented in different formats, such as multiple choice, active screen, short answer, review screen, build list, and best answer. The Microsoft Azure Architect Design test is given in the English language only and costs $165. As for the passing grade for Microsoft AZ-304, this exam is scored out of 1000 and the learners need to get 700 points or higher to pass it in order to obtain the associated credential.

To succeed in your endeavour, Microsoft offers two ways of learning: free self-paced or paid instructor-led courses. Author: MOHAMMAD R These two options are available right on the certification exam webpage under the block with the list of skills measured.

Conclusion

To sum it all up, anyone who wants to advance their career in Microsoft Azure, the AZ-304 exam should be one of the tests to clear. Discount 35% >>> With the latest exam dumps and practice tests used along with official prep options to polish the candidates’ knowledge and test-taking skills, this exam can be relatively easy to pass.

#TRIBEGOALS

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ADDING EXAM DUMPS TO YOUR CISCO 200-201 PREPARATION PLAN IS THE BEST WAY TO GET CERTIFIED

Have you been looking for a chance to have your skills recognized and validated? If yes, then you have got it. Obtain your CCNA Certification 200-301 so you can demonstrate to your peers and employers that you can be able to keep pace and stay current with your job role. Get the recognition you have always wanted by proving your Windows Server 2016 expertise.

Taking the Cisco 200-201 exam is the best and proven way to prepare adequately in the Cisco Cybersecurity Operation domain. The candidates for this test are the IT professionals who are responsible for networking tasks. They are expected to have a complete understanding of the networking functionalities and features in the CyberOps environment of the Associate level.

Using valid Author: Joseph R as your aid for this certification test, you will be able to understand what it entails and what to expect in the real exam in terms of the types and number of questions, time limit, and how it should be approached for an excellent performance.

What does the Cisco 200-201 exam entail?

Two CCNA certification exams of the CyberOps track have already been retired by Cisco on May 28, 2020. Now, the company has changed the name of the credential and it is known as Cisco Certified CyberOps Associate. The SECOPS and SECFND tests have been combined into one, CBROPS, which became available on February 24, 2020. This new exam does not require any prerequisites. It contains about 95 to 105 questions with the time limit of 120 minutes.

The 200-201 CBROPS exam includes the following areas that you should learn:

·       Security Policies and Procedures (15%);

·       Host-Based Analysis (20%);

·       Security Monitoring (25%);

·       Network Intrusion Analysis (20%);

·       Shop This >>>

As you can see, the Cisco 200-201 exam covers mainly the basic skills of cybersecurity. Thus, you should conceptually understand its topics, including PKI infrastructure, encryption, antivirus, firewall, and some specific technologies, such as SIEM, Wireshark, and Author: Mark N.

Benefits after passing the Cisco 200-201 exam

With the Cisco 200-201 exam, you will have the opportunity to learn the fundamental skills and get the relevant knowledge of deploying Cisco Cybersecurity Operations. The badge you obtain will make sure that you can work with both an improved and new understanding of the required fundamentals.

In addition, you will also be able to find dependable Software-Defined Data Center solutions for your organization. As a result, you will become a conceivable employee who will worth more to the employers ensuring you get the job in return. Dealing with the Cisco 200-201 exam is the only thing standing in your way to getting the career everyone wants. Here are some of the related job roles, which you can get after passing your CBROPS test:

·       Network Analyst;

·       Systems Administrator;

·       Network Administrator;

·       Author: Philip Q

And this is the least that you will be able to apply for and get.

Conclusion

Cisco Start can help you develop and grow your skills, as well as stay updated and more employable. If you use some practice tests during your preparation process, they can help you ace this certification exam so you can tap on the brilliant career opportunities that come with passing it. So, don’t miss the chance and grab it right away!

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THE PICK ME UP

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LOOKING FOR VINTAGE APARTMENT HOMES? CHECK THIS OUT!

There’s something so cozy and beautiful when it comes to vintage homes - some things just never go out of style! The hardwood floors, big and chunky windows, and antique furniture always look phenomenal and timeless. Why spend money every other season on new stuff when you can use what’s already good, right? But there are a few things to look out for when looking for an apartment.

Where to start

You might think that it is hard to find a good and livable apartment that fits all your needs, isn’t far away from your work or school but you’d be surprised how easy and available they are, you just need to do a little bit of research to find exactly what you are looking for. For example, if you’re looking for a place in DC, it’s not that easy to get a good price for a larger apartment. Some of the best apartments in DC are The Daro Apartments as they offer a good price-to-size ratio, but make sure to check out several options before going for the first one you find. Know what’s your priority, the price, the location, or the size — it can’t be all of the above (that’s why it’s called a priority, obviously). 

The pros and cons of a vintage apartment

Older apartments are built differently, with higher ceilings and generally bigger rooms! This might be appealing to anyone, but if you add the glamour and stylishness of the vintage apartments it gets even better! Original hardwood floors and gorgeous antique windows are timeless and never go out of style. But choosing an older apartment has its problems, and they might be a deal-breaker for some. You need to be careful with the state of the apartment, you might spend a lot of time renovating and fixing stuff, and that can take a lot of time and effort. 

Old vs. new

Choosing between living in an older apartment versus a more modern one can go either way, depending on what’s your priority, the main difference between these two is the condition they’re in. And that should be a good thing to consider before looking at the price, location, and number of rooms. Depending on what you need, this may differ, but at the end of the day, your health and safety should be a priority. Modern apartments are a little maintenance, but they are a bit smaller, while older apartments are bigger but probably have a lot of additional work and renovations. You should be honest with yourself about how willing you are to put in the work, is it worth the hassle? Why move into an old building when you can go the easier way and move into a modernized apartment without problems!

PHOTO CREDIT | Unsplash/Grant 

Furnishing won’t be a problem

Regardless if you end up going for a modern apartment or a true vintage one, you can always get rustic furniture and decorate it to your liking! Secondhand or flea market finds are a great way to bring a vintage flair into your new place, regardless of how old it is! This way you’ll even get good deals, and own rare and unique items nobody else but you have. So you don’t have to worry about not living in a vintage, old looking apartment, you can simply modify it to your liking!

Other things to look out for

The bottom line, you should put everything under consideration, from the size, storage space location, and of course the state of the apartment building itself. You want to get everything you desire, but you should be practical and reasonable - your health comes first! At the end of the day you can always re-decorate, do DIY projects, and furnish the place however vintage and rustic you want.

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EASY WAYS TO STAY FIT IN COLLEGE

Many high school graduates start living in a college dorm with the opening of the academic year. They leave their parents and start independent living. The smell of freedom can be so strong that students can revolt and give up all good habits. They start eating junk food, forget about workouts, and turn into couch potatoes as much as their curriculum allows. Besides, the latter implies a sedentary lifestyle since students are studying most of the day, even if they turn to services that can help to write an essay or some other assignments. As soon as they face first health issues, they start asking themselves a question, “How to stay fit and improve my health condition?”

Drink more water

You might believe that you drink enough water during the day, but it can be far from the truth since sweet beverages are not the same as pure water. You can count the required water consumption based on your age and weight. Anyway, it will be about 2 liters per day. It is better to reduce the amount of coffee and replace it with water. At first, it can be difficult if you are not used to drinking water at all. Nonetheless, you should give it a try and buy a reusable water bottle to take it everywhere with you. And don’t forget to start your morning routine with a glass of pure water as well. Thus, you will "wake up" the gastrointestinal tract. If I am going to write my essay paper, I drink a glass of water all the time. 

Don’t skip breakfast

Many people are not used to having breakfast, and they completely forget about this healthy habit when they move to a college dorm. However, if you want to stay fit, you should create your healthy morning routine and necessarily include breakfast into it. Thus, you will get a boost of energy till lunchtime and get rid of a habit to eat junk snacks during the day. And if you cannot do without snacks, choose some fruits and a bottle of fresh water instead of a croissant with coffee. Besides, you will be able to save money and get my homework help when necessary. If you are slightly hungry, it is better to eat an apple, then to overeat during lunch or dinner.

Change your activities

The best rest is a change of activity. Your study is constantly connected with sitting at a table, so the best thing you can do during small breaks is to do some stretching or simple workout. And if you have a longer break, then instead of scrolling down your news feed on Instagram, go outside and take a walk. If you were doing some physical activity, then it would be better to turn on music and take a bubble bath or study speedypaper review and read a book. Changing activities, you avoid fatigue and restore your efficiency.

Get more sleep

College students are young and wild, they believe that they can do well without normal sleep, and it is better to hang out with friends if there is some spare time. However, it is a huge mistake. You should sleep at least 7 hours whenever you can. Otherwise, your health condition will leave much to be desired. Sound sleep is important for normal brain activity, emotional stability, and general efficiency. Maybe it is worth thinking about a strict schedule to allocate enough time to study and rest. Thus, you will not miss meals and workouts, and you will still be able to hang out with friends sometimes. I can pay someone to write my paper cheap if I need some alone time and stuff. I think it is a good investment in myself on equal footing with studying in a great college.

Get rid of bad habits and avoid stress

When you are bombarded with numerous assignments, it is hard to avoid stressful situations. However, you should put yourself first and maybe even cheat a bit if you feel exhausted. Your mental state affects your physical condition no less than bad habits. So, you should “clean up” all the areas of your life. Try to eliminate personal issues, get rid of bad habits, and people who bring mess into your life. Alcohol and cigarettes can bring only temporary relief, but they will worsen your condition in the long run.

Start doing something every day

When you are used to allowing yourself everything, it can be hard to get yourself together and start adhering to some strict rules. It is especially true for people who experience problems with time-management and self-discipline. There is no need to introduce all healthy habits at once and go jogging in the morning if you are used to staying late at night. It will not lead to anything good. For starters, you can try to get up a bit earlier and have breakfast. Then you can start walking while talking by phone and eat your favorite croissant 30 minutes before a workout. After a few weeks, when your body gets used to this routine, you can add some new habits and start doing sport. As they say, “If you don’t know what to do – start small and do at least something.” If you do abs and squats 10 times per day, it will be already better than doing nothing.

ROCK THIS WHEN IT'S TIME TO LOUNGE OUTSIDE

Read the Aug Issue of Athleisure Mag #56 and see Rock This When It’s Time To Lounge Outside in mag.

HOW TO DRESS | FOR SAFE SOCIAL DISTANCED VISITS

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BEST SURF SPOTS IN SAN DIEGO

San Diego is one of America’s surfing meccas with its warm weather, sandy beaches, and breaks that create local icons. Surfing has been ingrained in San Diego’s culture for decades and the city draws the world’s top competitors. 

Some of the country’s most challenging surf breaks are in San Diego and massive crowds gather to watch pros show off their skills. From the seaside charm of Oceanside to the famous breaks of La Jolla, there’s something for every surf junkie in San Diego. 

We have listed 10 of the best surf spots in San Diego that guarantee surfers of any skill level a thrilling adventure. 

Pacific Beach

Surfers of all ages frequent the waves of Pacific Beach looking to get their first taste of the sport. With plenty of amenities and soft breaks, it’s one of San Diego’s most popular spots for beginners to practice. 

Though Pacific Beach is steeped in folklore for long-time surfing San Diegans, the town draws mostly a younger crowd today. Trendy bars, hip cafés, and stylish boutiques fill the main streets of the neighborhood, and it often feels like a party town. If you want to make all the rounds at Pacific Beach, stash your gear with a luggage storage service in Los Angeles first, to make it easy to get around.

PHOTO CREDIT | Unsplash/MontyLov

Oceanside

Newbies are welcome with open arms at beautiful Oceanside in North San Diego County. Oceanside is a quintessential surf community where local shops and restaurants are owned by surfers. 

Come with a laid-back attitude and you’re sure to find a helping hand for the first time you paddle out. The shifting sandbars create a variety of waves that accommodate surfers of all skill levels.

For extra guidance, book a surfing lesson with a veteran to learn the basics before trying to conquer the swells on your own. With plenty of lifeguards on duty, Oceanside is one of San Diego’s best areas to learn the sport.  

Mission Beach

Although Mission Beach doesn't have San Diego's biggest waves, it offers a chill vibe fantastic for surfers of all levels. If you’ve mastered the basics, this is a fun spot to attempt tougher swells. 

South Mission Beach Jetty is a favorite break for locals, but there are lots of quality spots to surf. Seasoned veterans may not find the world-class surf of nearby areas, but the right conditions can produce occasional big waves. 

PHOTO CREDIT | Pixabay /Jennifer Regnier

Tourmaline Surfing Park

Just north of Pacific Beach, you’ll find a spot solely designated for surfers. Tourmaline Surfing Park has breaks suitable for all levels and is frequented by longboarders, windsurfers, and kiteboarders. 

There are plenty of amenities to help you spend a full day at the park including fire pits, picnic tables, and restrooms. You can sunbathe on the sandy beach while taking a break from the waves and admire the rocky cliffs sitting above the shoreline.

Del Mar City Beach

Del Mar has consistent waves throughout the year that attract all types of surfers. Swells come from all directions and create intermediate surf conditions that are easily accessible from the street.

Due to the reliable surf, Del Mar becomes quite crowded and parking is limited in the area. Arrive early and be prepared to stay for the whole day for an enjoyable day of surfing.

If you need a break from the waves, gaze at the rugged cliffs bordering the sea or find a bite to eat in the trendy downtown area. 

PHOTO CREDIT | Pixaby/dfsym

La Jolla Shores

This is one of the calmer areas of La Jolla and is more suited for surfers still learning the basics of the sport. There are several places to take lessons if you’d rather get some expert advice before paddling out alone.

You’ll notice a low-key vibe in the neighborhood and all sorts of personalities flocking to the beach. Rugged sea cliffs form a picturesque backdrop and La Jolla Cove sits just past the beach.

Be aware of marine creatures when riding here since leopard sharks and stingrays are common in the area. 

Black’s Beach

One of the trickiest places to ride in San Diego, Black’s Beach is not the beach to attempt your first ride. A submerged canyon drives fierce swells towards the shoreline and waves can abruptly change direction. The unpredictable nature of the waves here makes it unsafe for first-time surfers. 

Although seasoned riders come here to make their mark, Black’s Beach is well-known for a different reason. It’s a nude-friendly beach, so don’t be surprised to see others baring it all. However, it’s mostly an older crowd who take advantage of this policy.  

PHOTO CREDIT | Pixabay /jpjenn26

Windansea Beach

There are dozens of places to catch a wave in La Jolla, but none possess the mystique as Windansea. Surfing veterans who grew up in San Diego have passed down traditions to their kids who maintain the vibe today.

You might want to sit back and watch how the locals run the show if you’re a beginner. The waves at Windansea have been brutal to inexperienced riders thinking they have what it takes. Don’t be surprised to have locals call you out if they spot you riding recklessly. 

Even if you choose not to paddle out, Windansea is one of San Diego's most picturesque beaches and worth the trip. Don’t miss the legendary Windansea Beach Surf Shack that was originally built by local surfers in the 1940s. 

Lower Trestles

Not just anyone can pop into “Lowers” and expect to get a slice of the action. This famous beach sits among San Diego’s most renowned surf spots and it’s a place that has created legends in the surfing world. Surfing icon Kelly Slater even ranks Lowers as his favorite place to ride. 

On a busy day, expect insane competition for waves and make sure you know the local customs before claiming a wave. Folks at Lowers won’t be afraid to call you out if you break surfing etiquette. 

If you’re a beginner or just not a fan of crowds, you may want to venture to one of the nearby beaches. You’ll be in a more relaxed space with much less traffic in the water. 

PHOTO CREDIT | Unsplash/Yuya Hata

Sunset Cliffs

Bring nothing less than your A-game at this set of reef breaks. Situated in Point Loma near San Diego Bay, this stretch of unspoiled coastline is a surfer’s dream. 

Steep cliffs tower above the Pacific Ocean and you’ll have to walk the cliffside trails to reach the line-up. Advanced surfers are the only ones who should dare attempt the long breaks and barrels here. Locals don’t take kindly to obnoxious behavior and things can get heated if you break surfing etiquette.

Be respectful and adhere to local traditions to have a pleasant experience at this hidden gem. 

PEACH BEAUTY

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TIPS FOR BRAHMI STARTERS

There are so many choices that you could get lost in a world of nootropics and a variety of articles about each of them. The same goes with beloved Bacopa Monnieri, so we will try to elucidate it from many angles.

Brahmi was firstly discovered a long time ago, about 3 thousand years back in ancient India. This white flower is known from Ayurvedic medicine, named after the Sanskrit word which stands for meaning knowledge of life and longevity. 

You have already got to know two of its names - Bacopa Monnieri and Brahmi. The third came from its nature to grow in the wetlands and thus you can also call it the Water Hyssop. Indians used this flower for anxiety treatment, some evidence also proves its usage for fever alleviation, urine promotion and even sexual stimulation. Learn more details about Bacopa Monnieri in this article.

Benefits of Bacopa Monnieri

Brahmi is a stress fighter, also known as an adaptogen. Bacopa interacts with our nervous system by turning off the stress signals and lightening up the mood, so nowadays scientists have agreed with ancient Indians about anxiety treatment.

According to some research, Bacopa Monnieri is capable to reduce symptoms of ADHD (attention deficit hyperactivity disorder) by suppressing both impulsivity and restlessness. 

Bacopa Monnieri contains antioxidants which fight with free radicals and protect your cells from damage. Free radicals can be more harmful than you think, those molecules cause serious diseases that are difficult to cure such as cancer. Brahmi neutralizes free radicals and prevents unwanted malaise.

Users have shared their experience with Brahmi regarding brain performance. By using Bacopa Monnieri, you may rather improve the memory and learning skills. At the beginning of use, you will notice some beneficial changes about your attention, Brahmi also has some anti-fatigue properties. After two or three months, the significant improvement regarding your memory will be more noticeable, so be patient. Visit the source here.

Brahmi might lend your immune system a hand while experiencing certain inflammation. Research proves Brahmi’s interaction with proinflammatory molecules and its anti-inflammatory effect.

And lastly, some scientists claim Brahmi can regulate blood pressure, particularly lowering high levels. Bacopa releases nitric oxide that expands blood vessels in regards to normal pressure.

Side effects of Bacopa Monnieri

Almost every nootropic has a risk of side effects appearing. Some of them are more likely, others aren’t. Bacopa Monnieri is one of those nootropics which can be considered as possibly safe as cases of side effects are rare (if, of course, you are following the dosage instructions).

Nevertheless, every user has to be aware of possible side effects, so have in mind that Brahmi slows down the heart rate and enhances bradycardia, also strengthens lung fluid secretions. If you have any disorders regarding heart or lung, such as Asthma, consider carefully before trying Bacopa Monnieri. We would even recommend discussing it with your doctor.

Among possible side effects, immune system refusal also should be considered. In spite of toxicity or unsuitable substance, you can experience nausea or diarrhea. Sometimes the benefits can be unnoticed because the supplement is not right for you.

Every supplement should be taken seriously. When starting a new one, try from the lowest dosage and then raise it gradually to ensure safety and avoid side effects. Always be patient, it takes some time for some of the wanted results to appear.

Dosage of Bacopa Monnieri

Dosage is the main ingredient for supplements to work properly. The toxicity could summon some side effects and withdrawal, and the little dosages could prevent benefits from appearing. The right dosage of Bacopa Monnieri depends on its percentage of pure extract.

If the percent is about 20%, the dosage per day varies from 750 mg to 1500 mg. If it's about 55 percent, the maximum amount would be 300 mg per day. 

Bear in mind the research regarding Bacopa Monnieri supplement covers only 3 months of usage. Potential memory changes are indeed notable after a few months, but we suggest you stick to the 3 months and do not overextend the period.

Withdrawal of Bacopa

Despite Bacopa supplement is possibly safe, a long time usage can induce withdrawal symptoms that you should be aware of. We already know that Bacopa improves memory after two or three months of use. 

Such a long term leaves an impact on our recall and mental condition, but when it's time to take a break from Bacopa, it may be challenging. Your mood can evolve into a depressing one, some users have experienced fatigue.

To avoid withdrawal symptoms, take care of your dosage. Plan your usage period, when it is going to an end, lessen amounts gradually to accustom your body. Start from short breaks till you reach the long one.

Combination with other nootropics

Users try to combine some of the nootropics to strengthen the wanted effects. Bacopa Monnieri also has some friends-nootropics that are usually combined with it. For instance, let’s take Ashwagandha.

Ashwagandha, as well as Bacopa Monnieri, has an adaptogenic feature. In the same, already mentioned, Ayurvedic medicine, Ashwagandha was also used as an anxiety attenuator and calmness provider. Together with Bacopa Monnieri, Ashwagandha boosts tranquillity and reduces stress much more powerfully than Bacopa could do alone.

Going further, both of them activate antioxidants to prevent cells from damaging and stimulate healthy brain function. The maintenance of memory improves as well when Ashwagandha and Bacopa are used as a combination.

Research shows that an effective combination turns out to be Bacopa Monnieri and Rosemary Antioxidant. Mixed together, these supplements significantly increased the activity of antioxidants. According to studies, the quality of cell protection is raised impressively, so if you are searching for a tool to enable antioxidants fully, this combination can be just the right choice. To learn more about the research click here.

Lastly, Bacopa Monnieri can be found in a form of tablet or powder, so feel free to choose whatever suits you. Get to know more about Bacopa supplement here at Raw Powders.

CYSTIC ACNE TREATMENT. EVERYTHING YOU NEED TO KNOW

Do you suffer from painful blemishes that lie deep under the skin? Red, painful sores in the skin are typical of cystic acne. In contrast to regular pimples, these blemishes often have no exit to the skin surface. Expressing it only worsens the inflammation. What Causes Cystic Acne And What Can You Do About It? Here you can find answers to these questions.

WHAT IS CYSTIC ACNE EXACTLY?

A cyst arises like an acne pimple from the sebum glands of the skin. Cysts usually form on the hair roots and use the hair canal to deliver a secretion to the surface. This sebum is responsible for protecting the skin. In all forms of acne, the sebum glands become blocked. The pent-up sebum becomes inflamed and blemishes. However, often the cystic acne comes on in flares. Large areas are affected by skin reddening. Cystic acne gets its name from the fact that the inflammation leads to the formation of cysts. The word cyst comes from the Greek expression 'kystis,' which can be translated as a bubble. In contrast to a regular pimple, a cyst forms a kind of sac of skin cells that surrounds it. The cyst is usually buried under the skin. You don't see a typical pimple with a yellow or white point of pus, but red, painful bumps and lumps. Squeezing or suctioning like a regular pimple will only make the inflammation worse. Cystic acne mostly affects the face and affects the shoulders, upper arms, back, and chest.

CYSTIC ACNE OFTEN LEAVES SCARS

It is one of the more severe forms of acne because the cysts often leave scars. Unusually pronounced types of acne are also called acne conglomerate. Pustular acne can appear like cystic acne when papules form deep in the tissue. However, inflamed blackheads on the surface of the skin are more common in this form of acne. If you suffer from cystic acne, you should consult a dermatologist. Do you suffer enormously from painful cysts? You are not alone in this. Acne is a cosmetic problem, but it is also often a psychological burden for those affected. This disease can make social contacts difficult, reduce self-esteem, and lead to depression. If cystic acne is making life difficult for you, speak to your doctor for professional help. Psychotherapy can help you cope better with the stress of cystic acne.

THE CAUSES OF CYSTIC ACNE

Numerous factors play together in the development of cystic acne. The male hormone testosterone appears to play an important role. Men suffer from this type of acne a little more often than women. However, a large-scale study published in 2018 recently showed that genetic predisposition should not be underestimated. British scientists examined a total of almost 27,000 cases and concluded that at least 15 genes could enormously increase the risk of acne.

RISK FACTOR NUMBER 1: HORMONE FLUCTUATIONS

Many dermatologists believe that hormone fluctuations are the leading cause of cystic acne. This is supported by the fact that cystic acne usually occurs during puberty. However, hormonal changes during and after pregnancy can also lead to severe forms of acne. Hormone fluctuations during the normal menstrual cycle, often associated with blemishes, are also an essential factor. That doesn't subside with puberty. Late acne after the age of 25 is widespread today. Experts in the US have found that acne has not been adequately recognized in adult women. It is unclear what the situation in Europe looks like. However, cystic acne does not only affect young people in this country.

DIET: CAUSE OR THERAPY?

How much diet affects cystic acne is uncertain. However, high glycemic index foods seem to increase blemishes. The glycemic index shows how much food affects the blood sugar level. The glycemic index of sugar, white flour products, starch, and white rice is particularly high. To regulate blood sugar levels, the body releases insulin. Over time, more and more insulin is required, and insulin resistance develops. Such not only increases the risk of diabetes. Insulin also increases sebum production. According to an Australian study, a low glycemic index diet improves the appearance of acne. Omega-3 fatty acids also seem to have a beneficial effect.

ANTIOXIDANTS HELP REDUCE INFLAMMATION

Aside from scientific findings: It seems logical that a diet high in sugar and junk food does nothing for your skin. On the contrary: an unhealthy diet increases oxidative stress due to a lack of nutrients. If you suffer from cystic acne, your body is already struggling to a greater extent with oxidative stress. The reason: every inflammation leads to the release of free radicals. These are molecules and atoms that lack an electron in their outer shell. They grab this electron wherever they can find it. Antioxidants render free radicals harmless. In addition to vitamins A and E, minerals such as selenium and zinc, as well as many secondary plant substances such as antioxidants, help reduce acne. In any case, you should eat as healthily as possible if you have problems with cystic acne. Antioxidants in fruits, vegetables, and other healthy foods cannot compensate for hormone fluctuations and genetic predisposition. But they can help your body cope better with inflammation.

TREATMENT OF CYSTIC ACNE

No home remedies work for cystic acne because the inflammation is buried under the surface of the skin. Even peeling agents cannot do anything against this form of acne. With cystic acne, a visit to the dermatologist is recommended. He can determine the appearance and severity and adjust the acne treatment accordingly. 

ACNE TREATMENT WITH ANTIBIOTICS

For severe acne, doctors often prescribe antibiotics for acne as well. These work against the bacteria that cause inflammation. However, medicines have a significant influence on the intestinal flora and the natural colonization of the skin with bacteria. Such weakens the skin's natural protective layer. If your doctor prescribes antibiotics, you should, therefore, pay particular attention to your intestinal flora. Fermented foods like yogurt help repopulate your digestive system with beneficial bacteria. Acne creams with antibiotics often contain anti-inflammatory substances as well. However, treatment usually lasts for several weeks before improvement occurs. Burning and reddening of the skin are among the side effects. Besides, bacteria can become resistant to antibiotics.

SKINCARE FOR CYSTIC ACNE

You should take care of your skin gently if you suffer from cystic acne. Treatment is usually done by taking medication. It is, therefore, advisable to avoid aromatic substances. A pH-neutral cleaning agent, such as cleansing milk or a cleansing foam, is usually sufficient. If your skin looks very oily, you can ask your dermatologist for a suitable cleanser. He can best tell you what is right for you. In no case should you use peelings or scrubs on your own? Such could make your acne worse.

ATHLEISURE MAG | #56 AUG 2020

This month’s cover and back cover is ABC’s Station 19, Boris Kodjoe. Our cover shoot editorial – Living with Purpose, talks about Boris’ career, how he came into acting, preparing to shoot the upcoming season of Station 19, the importance of using your platform to raise issues regarding safety in these times as well as social justice, his fitness brand KoFit and more. This interview will also be in an upcoming #TRIBEGOALS podcast episode. We also have an interview with Celebrity Fitness Trainer Gunnar Peterson as we talk about working out from home, how he advises his clients to maintain his workouts, how he worked with the Lakers to ensure the safety and continued training of the team heading to the bubble and his thoughts on gym and studio openings. His interview will also be on an upcoming episode of #TRIBEGOALS. We check in with 3 X NBA Champion Dwyane Wade who is the Co-Founder of Budweiser Zero a non-alcoholic beverage. He talks about his work with the brand, importance of this category and more. We caught up with Celebrity Hair Stylist to a number of our faves from Beyonce, Shakira, Kelly Rowland and Mary J. Blige. We found out what Kim Kimble has been up to with a number of her projects including her hair care brand, her salons, TV opportunities and more. You can hear her episode on an upcoming #TRIBEGOALS. We also found out more about tea, how it benefits our bodies, the importance of having a ritual with the founder of Art of Tea, Steve Schwartz. You can hear his episode on an upcoming Athleisure Kitchen. We get the intel on how we can maintain our oral care with Dr. Brian Harris who is also the founder of Klen.

Read the Aug Issue #56 of Athleisure Mag here.

WAYS TO MAKE YOUR GARDEN MORE ACTIVE DURING FAMILY GATHERINGS

Whether you have a large country garden or a small outdoor space in the city, the garden can be a pleasant space for family gatherings. Some key features will turn it from everyone standing around the BBQ getting annoyed with each other to something for the entire family to enjoy.

Children First

Children are often a forgotten afterthought when it comes to both interior and garden design, hailing back to the bygone era of “children are meant to be seen, not heard”. If you really want some peace at family gatherings, put the children first. Sophisticated playhouses can blend into the garden surroundings if you don’t have children of your own. If you have children, you may want to consider a playhouse with a slide or even one shaped like a rocket ship. Playhouses bring children hours of joy and keep them more active than the old colouring books and broken crayons. A playhouse will help the children feel part of the family so the adults can talk in peace.

Garden Furniture

There’s something a bit unnerving about the family sat at the picnic table with empty plates while waiting for the BBQ. Family fights get started that way. Regardless of the size of your outdoor space, there’s garden furniture for before and after the picnic table. There’s a selection of egg chairs and outdoor sofas to choose from so the grass can be saved for the game of football. Family members more inclined towards sitting can do so away from the picnic table and feel welcome.

Sports and Games

With the children and less active taken care of rather than expecting them to bend to your needs, the rest of the family can enjoy some active fun in the garden, whether that is before or after the BBQ. A simple football, away from any windows can present hours of daytime fun for the rest of the family with trying to get the ball past the goalie. If you come from a family of night owls, give the children torches for the playhouse if it isn’t wired for electricity and citronella candles for the family on the outdoor sofa and transform the patio into a dance floor.

The garden is an extension of the house. Family gatherings can be much more enjoyable if everyone’s needs are catered for. Even the smallest gardens can be transformed into a pleasant space for the entire family. Put the children first and they become less annoying and grouchy. Make sure the family members viewed as miserable have their own space and they suddenly become less miserable. That leaves everyone else free to be active and burn off the BBQ calories, whether that is sports in the grass or dancing on the patio. Don’t turn the garden into the dining room at Christmas. With everyone’s needs met, there’s less chance of a family argument. Meeting needs is easier to do in an outdoor space.

IS TOENAIL FUNGUS CONTAGIOUS OR SPREAD?

Toenail fungus, also known as onychomycosis, is a very common nail problem affecting at least 10 percent of the western population. Not less than 20 percent of older adults, age 60 and above, are affected by toenail fungus. Nail fungus affects both fingernails and toenails but is far more to toenails.

Toenail fungus begins rather subtly – a yellow or white spot will appear beneath the tip of the nail. This spot is often not given any importance because it does appear harmless. Unfortunately, it could quickly develop to alter the structure and color of nails.

Symptoms of toenail fungus

Though toenail fungus usually starts without giving much away, it quickly develops to give the following symptoms:

●        Nail thickening

●        Nail discoloration

●        Brittle nails

●        Crumbly nails

●        Foul odor

●        Distorted shape

How Contagious is Toenail Fungus?

Toenail fungus must be treated promptly as well as carefully because it spreads quite easily and quickly. It could jump from nail to nail and even the surrounding skin if left untreated. When it gets on the skin of the feet and the areas between toes, we have a condition called athlete’s foot. Besides the spread of toenail fungus from nail to nail, it can also spread easily from person to person when given the perfect opportunity.

Factors contributing to the spread of toenail fungus

●        Poor foot hygiene: one of the fundamental risk factors of toenail fungus is poor foot hygiene. Far too many people fail to pay adequate attention to the care of their feet, mostly because they do not see it as so important. The foot must be kept clean and as dry as possible otherwise nail fungus will thrive hence jumping from nail to nail as well as person to person.

●        Wearing old shoes: old shoes are great breeding grounds for nail fungus hence wearing them could expose you to nail fungus which will then quickly spread. To avoid this, dispose of old shoes or disinfect them adequately.

●        Sharing manicure tools: this is a very common cause of nail fungus spread. When someone with nail fungus uses tools for his/her nails, the debris from the nail can hang anywhere on the tool. When the same tools are used by someone without the infection, he or she is at a high risk of being infected. Also, infection on a nail can get to other nails via tools hence the need to disinfect tools after each use.

●        Walking barefoot in public spaces: public spaces such as a locker room or community swimming pool are high-risk places where diverse infections including nail fungus can easily spread. When you walk barefoot in these places, the fungus can easily get beneath your toenails or in-between your toes hence causing toenail fungus.

Importance of treating toenail fungus fast

With this high rate of infection and spread, it is therefore important to treat toenail fungus as soon as symptoms are noticed. The reasons for prompt treatment of toenail fungus include the following:

●        To avoid spread: if nail fungus is not treated promptly, it could easily infect other nails. It could easily move from toenails to fingernails as well as surrounding skin.

●        Easier treatment: when toenail fungus is detected early and treatment starts immediately, it is easier to treat. In this case, treatment options such as home remedies and over-the-counter products are more effective. When toenail fungus reaches an advanced stage, the use of medication may become inevitable.

●        To avoid reoccurrence: after taking a few months to treat, toenail fungus has a very high rate of recurrence. To reduce this risk, it is not just important to combine effective treatment options with proper foot hygiene, the treatment has to be fast.

●        To avoid deeper health issues: if left untreated, toenail fungus can cause a range of other problems including skin problems as well as invasive fungal infection where it may affect internal organs. Also, nail fungus could be an indication of underlying health issues such as diabetes and cancer hence prompt treatment could make all the difference in the handling of the underlying health issue.

Treatment of toenail fungus

Despite the challenges faced in the treatment of toenail fungus, there are effective treatment options including home remedies, over-the-counter products, and medications

Medications are the most effective and fastest treatment options but are unfortunately with side effects including damage to internal organs. Therefore, before using medication for nail fungus, contact a doctor, and get tested.

Over-the-counter products are mostly topical treatment options. They are formulated with active antifungal ingredients approved by the FDA for fungal infection treatment.

Home remedies are easy yet effective treatment options. Common household items such as ginger, garlic, coconut oil, baking soda, hydrogen peroxide, etc. are all effective in the treatment of toenail fungus. Other home remedies include tea tree oil, oregano oil, olive leaf extract, snakeroot extract, and apple cider vinegar.

Toenail fungus is a very common nail problem with far-reaching consequences if left untreated. It spreads easily, either directly or indirectly, from nail to nail or to the surrounding skin. It can also jump from person to person. Therefore, it is important to treat nail fungus fast.

THREE OF THE MOST INTERESTING AND HISTORICALLY IMPORTANT PLACES TO VISIT IN PARIS

Even among those who travel extensively, Paris is often a favorite place to visit. A city of art and culture, it’s filled with beautiful monuments and historical treasures, making it the ultimate destination for a dreamy weekend away.  

From the famed Eiffel Tower to the incredible relics tucked away in the Louvre, there are so many spots to visit that it’s hard to fit them into the space of a few short days, which makes a pre-prepared itinerary a must.

Here are three of the most interesting and historically important places to include.

Musee de Louvre

PHOTO CREDIT | Image by Cuong DUONG Viet from Pixabay 

For those with an interest in art and history, the Louvre is a place of dreams. As one of the foremost museums in the world, its rooms are filled with ancient treasures, from Egyptian mummies through to masterpieces such as the Mona Lisa.

Holding over 35,000 relics from across the globe, you’ll find every period throughout Paris’ long history covered here, their stories told in intricate and immersive detail. Even the building itself is a renowned monument, having begun its life as a medieval fortress, before becoming a palace, public gallery, and finally museum.  

Les Catacombes

Those with an interest in the occult and supernatural have many ways to indulge their hobby. Some choose to commune with those who are gone, using websites like TheCircle to enjoy a psychic chat with lost loved ones; others go on organized ghost trips or visit monuments with an eerie history of ghostly happenings.

For those who fall into the latter category, one Parisian place that must not be missed is the city’s catacombs. Lying concealed beneath the streets, this network of bone-filled tunnels stretches for over 3,000 kilometers. Accessed via a series of steep steps that descend down into the darkness, it’s the final resting place for over six million people. Not only is the setting spine-chilling in and of itself, but it’s reportedly haunted by many of the ghosts of its long-dead residents too.   

Notre Dame Cathedral

PHOTO CREDIT | Image by Pexels from Pixabay 

For fans of Disney and/or the works of Victor Hugo, Notre Dame Cathedral – the famous setting of the Hunchback of Notre Dame – is another wonderful and historically rich place to visit. Soaring upward against the skyline, this incredible gothic structure was first constructed in 1163. Famed the world over for its stunning stained glass windows, grand scale, and exquisite architectural features, it’s sure to leave you spellbound. Built to honor the Virgin Mary, it’s also home to one of the most famous holy relics in existence: the ancient Crown of Thorns. Whether you’re religious or not, it’s well worth a visit.   

Ancient, beautiful, and known for its many fantastic landmarks, Paris is a city that every ardent traveler should see at least once in their lifetime. Filled with cultural treasures to sate even the most discerning palate, it’s a true wonderland of art and history. Should you be lucky enough to visit, be sure to take full advantage of every second you spend among its quaint cobbled streets and soaring buildings.   

GO GET SOME DIRT ON YOUR SHOES: THE JOYS OF TRAIL RUNNING

The Sun taunts me at dawn. Small beams of light sneak through the towering, quaking aspens as the late-summer sunrise unleashes its morning orchestra. For the last 30 minutes, my headlamp was my only light as I navigated over boulders, wet sand, and tree roots blocking the trail. My breath is heavy, but strong. I’m two miles into a 12-mile section of the Great Western Trail along the Wasatch Front in Utah. And now, with the sun finally breaking through the early morning, there are bends, hills, and summits to be conquered.

Six months ago none of this would have been possible. For starters, I seriously doubt I would have been up at 4:00 a.m.—unless I was still up from the night before. But a few months back, a friend began nudging me to go for an early-morning hike in the surrounding mountains. “What’s the point of living next to these beautiful mountains if you only look at them from your front porch?” he’d ask. I never had a good answer, so I laced up some old runners and headed out.

Sometimes good-natured bullying is just what you need to help with your fitness.

That first run was a combination of heaven and hell. The Wasatch Front is stunningly beautiful, littered with wildflowers, and I saw a moose. The downside—my legs were jelly the next day. Muscles I never knew I had ached like I’d been kicked by the aforementioned moose. But I felt strong. I liked having the fresh air in my lungs. And, I actually had something of substance to share on Instagram.

PHOTO CREDIT | Unsplash/Cameron Venti

Head for the Hills

The National Trail System Act of 1968 created a system of trails throughout the United States for citizens to explore, exercise, and enjoy the great outdoors while preserving the natural beauty of the nation. There are over 150,000 miles of trails crossing every state in the U.S., including Puerto Rico, Washington D.C., and the Virgin Islands.

You’ve probably heard of some of them: the Appalachian Trail, John Muir Trail, and the Hayduke Trail to name a few. And I’m certain you know local trails I’ve never heard of. This sense of discovery is why I’ve stuck with trail running. Every time I head out, there’s a chance to discover new trails, get some fresh air, and explore new scenery.

Not only is trail running physically exerting, there’s a wonderful balance between working out and clearing your head. You have to stay focused on the trail. If you’re not looking where you’re going, you’re going to roll an ankle, get clipped by a low-hanging branch, or sneak up on a rattlesnake (yep, I’ve done all three in the last six months).

PHOTO CREDIT | Unsplash/Karla Hernandez

The best part of trail running, when you get tired it becomes a hike. My friend who turned me on to trail running offered a great piece of advice. Near the beginning of our first venture out, I was hurting as we headed up a hill. He asked if I was doing okay. I told him my legs hurt. “Still having fun?” he followed up with a smile. I nodded yes. “It’s okay for it to hurt, just make sure you’re still having a good time while you’re doing it.”

Into the Great Wide Open

The first steps into trail running start with a map and a pair of shoes. Check out the Trail Run App. It’s loaded with enough GPS-certified maps to help you find a trail close by. Best of all, it’s free. Next is a decent pair of running shoes. Don’t worry about spending a ton of money on new shoes; find an old, reliable pair that will look good covered in dirt. At the gym I like ankle socks, but on the trail you’ll want longer socks to protect your calves. Scrub oak, poison ivy, and other vegetation can wreak havoc on your legs.

Check the weather report and dress for the conditions. Think in terms of layers. Bulky gear will ruin your run. And don’t forget, you’re going to be working up a sweat out there. Even if it’s cold when you get started, chances are you’ll heat up pretty quickly. A small backpack is perfect for carrying discarded layers.

Hydrate. Hydrate. Hydrate. Yes, I said it three times because you’re going to need ample fluids. Nothing messes up a good run like running out of water. And dehydration can be dangerous if you’re trail running in warmer/hotter weather. A good rule of thumb is four to six ounces of water for every 20 minutes. My rule is a liter an hour. And for extra incentive, I like to have an energy drink waiting for me back at the car.

Bring a friend. Not only is a second pair of eyes great for spotting wildlife, but a trail pal lends to navigation, conversation, and safety. Heading out with others is a chance to share the outdoors. It makes the drive out and home more enjoyable, and I like having the support in case something unexpected happens.

PHOTO CREDIT | Unsplash/Massimo Sartirana 

Ain’t No Mountain High Enough

Not only is trail running cheaper than a gym membership, it’s a great full-body workout. Here’s how it can shape and strengthen your body:

·       Core. Your core muscles engage for stability as you traverse a variety of trail surfaces. Obstacles like rocks and tree roots test your core strength as you navigate along the trail.

·       Quads. Trail running is great for your quadriceps. Your quads are your legs’ brakes, keeping you from spiraling downhill too fast.

·       Glutes. Uphill runs engage your glutes for power. You also rely on your glutes for lateral stability as you negotiate single track and trail obstacles.

·       Calves. Your calves propel you forward. Every step you take starts with the muscles in your calves. They help power your run and keep your feet nimble on the rocky trails.

·       Connective Tissue. The ligaments and tendons around your ankle, knee, and hips get stronger the more you run, becoming less prone to injury.

·       Joints. Softer trails (grassy fields, sandy beaches, hardpack dirt) are kinder on your joints. Running on unforgiving surfaces like asphalt or concrete compress your joints with every step. Trail running has more “give” to ease the impact on your joints.

·       Heart. Cardiovascular exercise is great for your heart. Mother Nature is going to throw you a lot of challenges. Your heart will need to work hard to get you up and over the horizon.

The biggest game changer for my runs has been adding a joint-support supplement to my daily regimen to proactively support my immune system and offer my joints protection.

The Scenery is Always Changing

Many sports take time to master. Trail running is definitely one of those sports, but it doesn’t take long to get pretty darn good. Like everything, you need to practice and be mindful of your progress. The moment drives the trail running experience. If I’m feeling ambitious, I can head further than usual. If I’m a little out of sorts (bad day at work or stressed), a light run/walk in the mountains or forest brightens my spirits.

PHOTO CREDIT | Unsplash/Guillaume de Germain 

It took practice to go from walking a mile to being able to run three. In time, I’ve been able to push myself to 10 miles. Even rocky trails are easier on my feet than running on concrete sidewalks or asphalt roads. Trail running has been a great sport to keep me active as I’ve gotten older. Unlike pickup basketball games, or even coed softball games, the only competition on the trail is found within myself.

A change in scenery will do you right. There are 150,000 miles of trails out there—go find yours.

About the Writer

Ben Raskin is a regional Shakespearean actor and taco fanatic. Follow him on Twitter @BennyRaskin. He once bumped into Robin Williams and a moose on two separate occasions.

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