AWARDS SEASON 2021 | ACADEMY AWARD WINNERS

The 93rd annual Academy Awards -known as the Oscars. The awards show takes place live tonight. As always, we like to share who we think will win, who actually won and whether we were correct on our predictions. It’s been quite an awards season as we have navigates the pandemic for over the past year and we’re always looking forward to who will hit the red carpet and come home with the Oscar.

ACTOR IN A LEADING ROLE

RIZ AHMED Sound of Metal

CHADWICK BOSEMAN Ma Rainey’s Black Bottom

ANTHONY HOPKINS The Father

GARY OLDMAN Mank

STEVEN YEUN Minari

ACTOR IN A SUPPORTING ROLE

SACHA BARON COHEN The Trial of the Chicago 7

DANIEL KALUUYA Judas and the Black Messiah

LESLIE ODOM, JR. One Night in Miami…

PAUL RACI Sound of Metal

LAKEITH STANFIELD Judas and the Black Messiah

ACTRESS IN A LEADING ROLE

VIOLA DAVIS Ma Rainey’s Black Bottom

ANDRA DAY The United States vs. Billie Holiday

VANESSA KIRBY Pieces of a Woman

FRANCES MCDORMAND Nomadland

CAREY MULLIGAN Promising Young Woman

ACTRESS IN A SUPPORTING ROLE

MARIA BAKALOVA Borat Subsequent Moviefilm: Delivery of Prodigious Bribe to American Regime for Make Benefit Once Glorious Nation of Kazakhstan

GLENN CLOSE Hillbilly Energy

OLIVIA COLMAN The Father

AMANDA SEYFRIED Mank

YUH-JUNG Minari

ANIMATED FEATURE FILM

ONWARD Dan Scanlon and Kori Rae

OVER THE MOON Glen Keane, Gennie Rim and Peillin Chou

A SHAUN THE SHEEP MOVIE: FARMAGEDDON Richard Phelan, Will Becher and Paul Kewley

SOUL Pete Docter and Dana Murray

WOLFWALKERS Tomm Moore, Ross Stewart, Paul Young and Stephan Roelants

CINEMATOGRAPHY

JUDAS AND THE BLACK MESSIAH Sean Bobbitt

MANK Erik Messerschmidt

NEWS OF THE WORLD Dariusz Wolski

NOMADLAND Joshua James Richards

THE TRIAL OF THE CHICAGO 7 Phedon Papamichael

COSTUME DESIGN

EMMA Alexandra Byrne

MA RAINEY’S BLACK BOTTOM Ann Roth

MANK Trish Summerville

MULAN Joshua Bina Daigeler

PINOCCHIO Massimo Cantini Parrini

DIRECTING

ANOTHER ROUND Thomas Vinterberg

MANK David Fincher

MINARI Lee Isaac Chung

NOMADLAND Chloe Zhao

PROMISING YOUNG WOMAN Emerald Fennell

DOCUMENTARY (FEATURE)

COLLECTIVE Alexander Nanau and Bianca Oana

CRIP CAMP Nicole Newnham, Jim LeBrecht and Sara Bolder

THE MOLE AGENT Maite Alberdi and Marcela Santibanez

MY OCTOPUS TEACHER Pippa Ehrlich, James Reed and Craig Foster

TIME Massimo Garrett Bradley, Lauren Domino and Kellen Quinn

DOCUMENTARY (SHORT SUBJECT)

COLETTE Anthony Glacchino and Alice Doyard

A CONCERTO IS A CONVERSATION Ben Proudfoot and Kris Bowers

DO NOT SPLIT Anders Hammer and Charlotte Cook

HUNGER WARD Skye Fitzgerald and Michael Scheuerman

A LOVE SONG FOR LATASHA Sophia Nahli Allison and Janice Duncan

FILM EDITING

THE FATHER Rorgos Lamprinos

NOMADLAND Chloe Zhao

PROMISING YOUNG WOMAN Frederic Thoraval

SOUND OF METAL Mikkel E. G. Nielsen

THE TRIAL OF THE CHICAGO 7 Alan Baumgarten

INTERNATIONAL FEATURE FILM

ANOTHER ROUND Denmark

BETTER DAYS Hong Kong

COLLECTIVE Romania

THE MAN WHO SOLD HIS SKIN Tunisia

QUO VADIS, AIDA? Bosnia and Herzegovina

MAKEUP AND HAIRSTYLING

EMMA Marese Langan, Laura Allen and Claudia Stolze

HILLBILLY ELEGY Eryn Krueger Mekash, Matthew Mungle and Patricia Dehaney

MA RAINEY’S BLACK BOTTOM Sergio-Lopez RIvera, Mia Neal and Jamika Wilson

MANK Gigi Williams, Kimberley Spiteri and Colleen LaBaff

PINOCCHIO Mark Coullier, Dalia Colli and Francesco Pegoretti

MUSIC (ORIGINAL SCORE)

DA 5 BLOODS Terence Blanchard

MANK Trent Reznor and Atticus Ross

MINARI Emile Mosseri

NEWS OF THE WORLD James Newton Howard

SOUL Trent Reznor, Atticus Ross and Jon Batiste

MUSIC (ORIGINAL SONG)

FIGHT FOR YOU From Judas and the Black Messiah; Music by H.E.R. and Dernst Emile II; Lyric by H.E.R. and Tiara Thomas

HEAR MY VOICE From the Trial of the Chicago 7; Music by Daniel Pemberton; Lyric by Daniel Pamberton and Celeste Waite

HUSAVIK From Eurovision Song Contest: The Story of Fire Saga; Music and Lyric by Savan Kotecha, Fat Max Gsus and Rickard Goransson

IO SI (SEEN) From the Life Ahead (La Vita Davanti a Se); Music by Diane Warren; Lyric by Diane Warren and Laura Pausini

SPEAK NOW From One Night in Miami…; Music and Lyric by Leslie Odom, Jr. and Sam Ashworth

BEST PICTURE

THE FATHER David Parfitt, Jean-Louis Livi and Phillippe Carcassonne, Producers

JUDAS AND THE BLACK MESSIAH Shaka King, Charles D. King and Ryan Coogler, Producers

MANK Cean Chaffin, Eric Roth and Douglas Urbanski, Producers

MINARI Christina Oh, Producer

NOMADLAND Frances McDormand, Peter Spears, Mollye Asher, Dan Janvey and Chloe Zhao, Producers

PROMISING YOUNG WOMAN Ben Browning, Ashley Fox, Emerald Fennell and Josey McNamara, Producers

SOUND OF METAL Bert Hamelinck and Sacha Ben Harroche, Producers

THE TRIAL OF THE CHICAGO 7 Marc Platt and Stuart Besser, Producers

PRODUCTION DESIGN

THE FATHER Production Design: Peter Francis; Set Decoration: Cathy Featherstone

MA RAINEY’S BLACK BOTTOM Production Design: Mark Ricker; Set Decoration: Karen O’Hara and Diana Stoughton

MANK Production Design: Donald Graha, Burt; Set Decoration: Jan Pascale

NEWS OF THE WORLD Production Design: David Crank; Set Decoration; Elizabeth Keenan

TENET Production Design: Nathan Crowley; Set Decoration: Kathy Lucas

SHORT FILM (ANIMATED)

BURROW Madeline Sharafian and Michael Capbarat

GENIUS LOCI Adrien Merigeau and Amaury Ovise

IF ANYTHING HAPPENS I LOVE YOU Will McCormack and Michael Govier

OPERA Erick Oh

YES-PEOPLE Gisli Darri Halidorsson and Arnar Gunnarsson

SHORT FILM (LIVE ACTION)

FEELING THROUGH Doug Roland and Susan Ruzenski

THE LETTER ROOM Elvira Lind and Sofia Sondervan

THE PRESENT Farah Nabulsi and Ossama Bawardi

TWO DISTANT STRANGERS Travon Free and Martin Desmond Roe

WHITE EYE Tomer Shushan and Shira Hochman

SOUND

GREYHOUND Warren Shaw, Michael Minkler, Beau Borders and David Wyman

MANK Ren Klyce, K+Jeremy Molod, David Parker, Nathan Nance and Drew Kunin

NEWS OF THE WORLD Oliver Tarney, Mike Prestwood Smith, William Miller and John Pritchett

SOUL Ren Klyce, Coya Elliott and David Parker

SOUND OF METAL Nicolas Becker, Jaime Baksht, Michelle Couttolenc, Carlos Cortes and Phillip Bladh

VISUAL EFFECTS

LOVE AND MONSTERS Matt Sloan, Genevieve Camilleri, Matt Everitt and Brian Cox

THE MIDNIGHT SKY Matthew Kasmir, Christopher Lawrence, Max Solomon and David Watkins

MULAN Sean Faden, Anders Langlands, Seth Maury and Steve Ingram

THE ONE AND ONLY IVAN Nick Davis, Greg Fisher, Ben Jones and Santiago Colomo Martinez

TENET Andrew Jackson, David Lee, Andrew Lockley and Scott Fisher

WRITING (ADAPTED SCREENPLAY)

BORAT SUBSEQUENT MOVIEFILM: DELIVERY OF PRODIGIOUS BRIBE TO AMERICAN REGIME FOR MAKE BENEFIT ONCE GLORIOUS NATION OF KAZAKHSTAN Screenplay by Sacha Baron Cohen & Anthony Hines & Dan Swimer & Peter Baynham & Eric Rivinoja & Dan Maxer & Jena Friedman & Lee Kern; Story by Sacha Baron Cohen & Anthony Hines & Dan Swimer & Nina Pedrad

THE FATHER Screenplay by Christopher Hampton and Florian Zeller

NOMADLAND Written for the screen by Chlow Zhao

ONE NIGHT IN MIAMI… Screenplay by Kemp Powers

THE WHITE TIGER Written for the screen by Ramin Bahrani

WRITING (ORIGINAL SCREENPLAY)

JUDAS AND THE BLACK MESSIAH Screenplay by Will Benson & Shaka King; Story by Will Berson & Shaka King and Kenny Lucas & Keith Lucas

MINARI Written by Lee Isaac Chung

PROMISING YOUNG WOMAN Written by Emerald Fennell

SOUND OF METAL Screenplay by Darius Marder & Abraham Marder; Story by Darius Marder & Derek Clanfrance

THE TRIAL OF THE CHICAGO 7 Written by Aaron Sorkin

JEAN HERSHOLT HUMANITARIAN AWARD

MOTION PICTURE AND TELEVISION FUND

TYLER PERRY

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HOW SAFETY AND STYLE ARE MEETING ON THE SLOPES

Downhill skiing is so electrifying that you can’t think of an entire winter season passing without your constant presence on the slopes. And the thrill that comes with the snow adventure is practically enough to keep you in high spirits for months on end.

However, accidents on the slopes are a reality. In a study led by John Hopkins Medicine, 600,000 ski and snowboarding-related injuries are reported every year in the US alone. You certainly don’t want to be part of these statistics.

Read on to discover how you can enhance your safety on the slopes without compromising your deep sense of style.

1. Wear A Snow Helmet

In the same study cited above, about 20% of all skiing and snowboarding accidents result in head injuries. But wearing a snow helmet can usually reduce the severity of head injuries by 30 to 50%. What could be a major head injury can be reduced to nothing more than a minor headache.

Here are some incredible snow helmet design and safety features you should consider when purchasing your new helmet:

• ABS Shell: Go for snow helmets whose outer shells are made of Acrylonitrile Butadiene Styrene plastic (simply referred to as ABS). These are known to have a strong impact and scratch resistance, great shock absorbance, and wonderful insulation properties. They’re usually light and prevent heat accumulation around your head.

• EPS Padding: Expanded polystyrene (EPS) is an excellent material for the padding since it adequately absorbs impact energy. It can also be blended with other materials to make it more protective in the long term despite the minimal deformations it undergoes with every impact.

• Vents: A completely solid helmet proves uncomfortable when heat accumulates around your head. Buy a snow helmet with enough vents to allow for proper circulation of air around your head. This keeps you cool while on the slopes.

• Removable Goggle Lock: Wearing a snow helmet doesn’t mean you leave your much-needed goggles behind. Choose a helmet whose frame has been designed to accommodate goggles. Better still, go for one with a removable goggle lock, which you can fix and unfix to suit your current preference.

• Built-In Audio: You’ve probably tried wearing headphones with a helmet on and experienced how impossible it can be. That’s why you need a helmet with built-in speakers in case you like listening to music while skiing. Simply plug in the auxiliary cord into your smartphone and you’re good to go.

2. Use Properly Fitted Ski Boots

Your choice of ski boots is critical to your skiing experience. They must be comfortable and give you enough support. Good ski boots can significantly reduce your risk of accidents. Here are a few design and safety features to consider when purchasing ski boots:

• Gender-Specific Ski Boots: Men’s calves are generally situated higher up the leg than women's calves. Ski boot manufacturers use this fact to design different boots for the two genders. 

If you’re female, your ski boots should have lower cuffs that flare out towards the top. The shape at the back of the boots should also be suited to women’s calves. On the other hand, men’s ski boots have high cuffs and are shaped to accommodate men’s bulkier calves

• Flex: This refers to the rigidity of your ski boots. The more experienced you are in skiing and the bigger your body size is, the more rigid your boots should be. Otherwise, if you’re only starting out on skiing or you’re small-bodied, go for less rigid ski boots.

• Construction: Like helmets, what you need are boots with a hard outer shell for protection against accidents and weather elements, and soft inner padding for warmth. Consider buying ski boots with thermoformable foam liners. These make use of your foot’s heat to achieve a custom fit.

• Ski/Walk Mode: During your skiing sessions, it’s normal to hike up ridges in search of untracked powder. You don’t have to change your boots every time you switch from skiing to walking. Go for ski boots with both ski and walk modes. Switching from ski mode to walk mode usually involves detaching the upper shell of the boot from the lower shell.

3. Wear Quality Skiing Goggles

The sun’s rays reflecting off the snow may be stronger than you thought. With such glare on your eyes, you may fail to spot potential dangers in time and end up bumping into obstacles like trees and rocks. Therefore, it’s always good to have your skiing goggles on when enjoying the slopes.

Here are the top design features you should consider when buying skiing goggles:

• UV Protection: Snow considerably increases your exposure to harmful UV light from the sun. Without UV protection, your cornea can easily get sunburnt and leave you with snow blindness or long-term eye damage like cataracts. As such, go for skiing goggles with UV protection. A sealing around the edges is a plus as you’ll be protected from indirect UV light from the clouds.

• Dark Lens Tint: Choose skiing goggles that have dark lens tints as these effectively minimize glare. Make things even better for yourself by choosing polarized or photochromatic lenses. These are even more effective in blocking reflected glare.

• Insulated Lenses: Skiing on a windy and rainy day can be tough on your eyes. Wind blowing into your eyes and raindrops directly splashing into your eyes makes you very uncomfortable and can interfere with your ability to see properly. Therefore, choose properly insulated skiing goggles that properly protect your eyes from these weather elements.

• Anti-Fog Inner Lenses: The padding of skiing goggles comes with the disadvantage of water vapor accumulating on the inner side of the lenses. However, technology now allows you to choose goggles with anti-fog inner lenses to assure you of good vision while on the slopes.

In Summary

You can enhance your style and looks on the slopes while also ensuring that you remain safe. Safety skiing accessories like boots, goggles, and helmets need not be unfashionable. Thoughtful manufacturers have seen to it that they offer you skiing goods that make you look elegant and at the same time protect you from potential dangers.

It’s now in your best interest to shop wisely.

SS21 | VERSACE

For Versace’s SS21 show, we are taken on a journey to Versacepolis where Medusa was at one time, one of the most beautiful women in Athens. Athena saw her beauty and in a rage, scolded and banished her to her current home of Versacepolis. This utopian space was created and is inhabited by stong and confident women and men who are known for their courage and strength. The show takes place underwater and explores the ocean floor and the fantasy of fun pieces that take you from day to night are presented. The show reflects nature, athleticism, seduction and fantasy against a backdrop of dreamy, positive, optimistic and vibrant hues.

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LEADERS SUMMIT ON CLIMATE

Earth Day is April 22nd and today, President Joe Biden has 40 world leaders coming together for the Leaders Summit on Climate which takes place today and tomorrow and is available via livestream. With a focus to galvanize efforts by major economies to tackle the climate crisis, you can watch the panels and discussions that will take place.

The Leaders Summit on Climate will underscore the urgency – and the economic benefits – of stronger climate action.  It will be a key milestone on the road to the United Nations Climate Change Conference (COP26) this November in Glasgow.

In recent years, scientists have underscored the need to limit planetary warming to 1.5 degrees Celsius in order to stave off the worst impacts of climate change.  A key goal of both the Leaders Summit and COP26 will be to catalyze efforts that keep that 1.5-degree goal within reach.  The Summit will also highlight examples of how enhanced climate ambition will create good paying jobs, advance innovative technologies, and help vulnerable countries adapt to climate impacts.

Key themes of the Summit will include:

• Galvanizing efforts by the world’s major economies to reduce emissions during this critical decade to keep a limit to warming of 1.5 degree Celsius within reach.

• Mobilizing public and private sector finance to drive the net-zero transition and to help vulnerable countries cope with climate impacts.

• The economic benefits of climate action, with a strong emphasis on job creation, and the importance of ensuring all communities and workers benefit from the transition to a new clean energy economy.

• Spurring transformational technologies that can help reduce emissions and adapt to climate change, while also creating enormous new economic opportunities and building the industries of the future.

• Showcasing subnational and non-state actors that are committed to green recovery and an equitable vision for limiting warming to 1.5 degree Celsius, and are working closely with national governments to advance ambition and resilience.

• Discussing opportunities to strengthen capacity to protect lives and livelihoods from the impacts of climate change, address the global security challenges posed by climate change and the impact on readiness, and address the role of nature-based solutions in achieving net zero by 2050 goals.

Further details on the Summit agenda, additional participants, media access, and public viewing will be provided in the coming weeks.

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CAN'T GET TO THE GOLF COURSE? 5 WAYS TO KEEP PRACTICING AT HOME

It’s not always possible to visit the golf course as regularly as you’d like, so rather than letting your skills stagnate, it’s a good idea to pencil in some practice sessions to your domestic schedule.

While it may not seem like it, there are actually lots of things you can do at home to maintain and even improve your game, so here are just a few tips to boost the effectiveness of your practicing.

PHOTO CREDIT | Pixabay/Brendan Dalley

Invest in a smart device to enhance your swing

While some people convert entire rooms of their homes into fully fledged golf simulators, with a golf swing training aid like the Home Swing Studio, you can ameliorate your abilities without monopolizing large amounts of space.

So-called ‘mini-simulators’ are smart devices with built-in sensors that monitor your performance, suggest tweaks and use software to track your progress over time. All you need is a compatible smartphone or tablet to run the associated app, and you are good to go.

Use a mirror

Knowing that you need to alter your stance to improve your swing is all well and good, but unless you can actually see the changes being implemented, you will not know whether you have been following the advice accurately.

The simple solution is to practice swings in front of a mirror, preferably one which is large enough to let you see your full body so you can become your own coach, and scrutinize your grip and posture, making changes if you spot any obvious weaknesses.

Practice putting

Putting is an often overlooked skill, but if you cannot get to the course because of bad weather and you have no choice but to practice at home, then it is one you can definitely focus on overhauling without getting in the way of other members of the household.

Carpeted floors are a little better for this purpose because of the additional friction they provide compared with wooden or tiled surfaces, so use these if available, or invest in a dedicated putting mat. Setting up an empty coffee mug, turned on its side, at one end of the room and putting a ball into it from the other is a tried and tested way to train indoors.

Exercise regularly & eat a healthy diet

There is a reason that modern golfers are in good shape; if your body is physically fit all-round and you have a nutritious, balanced diet, you will be better able to perform when it matters.

The same applies to amateurs, so remember that even if you are stuck at home, it is a good idea to stay active, maintain an effective exercise routine and avoid the temptation to gorge on fatty foods and alcohol.

Watch the pros

You can learn so much from simply watching top tier professional golfers play, so when you are not practicing your own skills, know that simply sitting down to check out the action from a recent tournament on the TV is also a good use of your time, as well as being entertaining.

9LIST ROUTIN3S | NOMI RUIZ

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9LIST STORI3S | JUSTIN SUTHERLAND

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SIX THINGS YOU MIGHT ONLY SEE IN AUSTRALIA

If you love landscapes that change from place to place, dizzying beaches, bustling cities, strange animals, and outdoor adventures (aka hiking and camping), Australia is definitely a top travel destination for you. The Land Down Under always surprises the lucky person who gets to visit the huge island, which is also a continent. 

Here are six remarkable things that you might only see on a trip to Australia.

1. Cute, Cuddly Animals

Not all of Australia's animals are scary. Native to the continent, Koalas are known around the world for their cuteness. They resemble bears but are actually marsupials and carry their young in pouches, like kangaroos. 

Wallabies, also marsupials, resemble small kangaroos. They begin life the size of a jelly bean and crawl to their mother's pouches for nurturing.  And, you can see full-sized kangaroos in their natural habitat at Kangaroo Island off the coast of Adelaide.

But not all of Australia's cute and cuddly animals are wild. While here, you'll notice a lot of Cavoodles, a hybrid dog breed with Poodle and Cavalier King Charles Spaniel's parents. Aussies love them for their loyalty, cuddly looks, and hypoallergenic coats. Although they were likely around first as "accidents," the first recorded litter was born in Australia in the 1990s.

2. One of the Seven Wonders of the World

Australia's Great Barrier Reef is the largest coral reef on the planet and has made the list of The Seven Wonders of the World.  It's so big it can actually be seen from the moon. The reef is comprised of more than 3,000 reef systems and is teeming with marine life. Divers can explore 400 types of coral and 1,500 species of fish. 

The Great Barrier Reef is a must-see while traveling the continent, especially since environmentalists say it's disappearing. One study found that climate change and the warming of the ocean waters have caused the reef to lose over half of its corals since 1995.

3. World's Largest Sand Island

If you want to sleep under the stars, there's no better place than on Queensland's beautiful Frazier  Island. Made entirely of sand, the island is the world's largest of its kind. The shifting sands make every visit here look different. 

Go "glamping" at the luxurious Rainbow Beach or pitch a teepee tent and rough it at Poverty Point or Freshwater.  Named for its stunning colorful sand and water, Rainbow Beach is one of the best beaches the Sunshine Coast has to offer. 

4. Big, Scary Animals

Australia is home to some of the strangest animals in the world. For example, the Pteropus, the world's largest bat species. It's commonly called a "flying fox" because that's exactly what it looks like. It has the body and face of a fox and wings for flying. Then, there's the weird beast-worm that grows up to a metre long and can live as long as eight years. And, pythons are so common that around Brisbane, they slink from tree to tree in parks looking for ring-tailed possums to feed on. Fortunately, they are neither poisonous nor aggressive, but they can swallow small pets like house cats whole. 

Strong teeth, a gaping jaw, and a bad temper give the carnivorous marsupial from the island state of Tasmania the name Tasmanian Devil. It's mainly a scavenger that feeds on roadkill but has been known to attack poultry. 

5. World's Largest Fish Market

There's nothing quite as tasty as fresh seafood, and you can sample some of the world's freshest and finest at the Sydney Fish Market, the largest one of its kind in the world. It's all in one building by the beautiful Sydney Harbour. So, while you're awing at the variety and amazingly low prices and nibbling on delicacies like lobster mornay, scallops, and chili crab, you'll have stunning views of one of the world's most famous harbours. 

6. An Iconic Scenic Drive

You'll find one of the world's best scenic drives on the Great Ocean Road, a 243-km road along Australia's gorgeous southeastern coast between the Victorian cities of Allansford and Torquay. The iconic highway is listed as an Australian National Heritage Site. Rent a car for the trip and keep in mind that Aussies drive on the left side of the road. You'll go past spectacular views like The 12 Apostles, a collection of limestone rocks towering over the rainforests. 

There's much more to see in Australia that you won't likely see anywhere else. After all, it's the largest country in the Oceania Region and is surrounded by numerous smaller islands.

9LIST

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HOW TO MAINTAIN ATTRACTIVENESS FOR YEARS: THE ROLE OF FITNESS IN A MATURE AGE

Regardless of how old you may be, engaging in the game of fitness exercise isn't too late. Many reasons surround why we people tend to abandon fitness exercise, such as health problems. On the other hand, some do believe that fitness exercise is meant for them. The truth is that you require a more active lifestyle to maintain your attractiveness through fitness. Getting fitness exercise can help in the boosting of energy as well as the maintenance of independence. Fitness helps in the protection of the heart and the management of symptoms relating to illness. Maintaining your attractiveness for years through fitness can be achieved easily when you engage in lots of fitness exercise.

Why fitness is good for healthy relationships

When to comes to the maintenance of a good mental health level, engaging in exercise is essential. When there is the movement of the body, endorphins are released, which helps us have a good feeling as well as helping us wage war against stress and anxiety's effect. Endorphins are natural opioids in the body that ensure pains are blocked out. People are very excited after a workout session. Thanks to these hormones. A long-lasting effect of fitness exercise can be seen, and it is connected with social engagements not only for that moment but also till the next day. For a healthy and strong relationship, it is important to find someone who will not only support you but also train alongside you. This website allows you to consider like-minded people.

The right approach guarantees a slender body

Lots of people crave to have a slender body. Using the right approach in fitness exercise can easily help you have a slender body. For example, running is great for cardio and assist in getting rid of fat from the body. In addition to that, it helps in the improvement of lung capacity as well as stamina. Getting a slender body can is guaranteed when you run. It is mostly seen at the gym when people use the treadmill. Since running helps in burning fat, you can easily get a slender body.

Improving mental and physical health

Physical activities are good for the body for many reasons. It can help in the improvement of mental and physical health. Fitness exercise can help in the reduction of anxiety in which most people suffer from. Also, engaging in long-term and everyday exercise can help in the reduction of the chances of being depressed. Fitness exercise has a large potential for the enhancement of our well-being. Walking for few minutes only can help in increasing and improving our mental alertness. Not only that, but it also helps in improving energy and positive mood. Taking part in fitness is a great way to improve mental and physical health as it helps in improving one's self-esteem.

Cognitive Function

Fitness and exercise have direct actions on the body. It helps to ignite responses that include changes in the level of insulin, endorphins release, and inflammation. Also, promotion of growth factors' production is achieved. The growth of the new brain cells is affected by these chemicals. So, the brain's health is generally impacted by exercise. Coping with the challenges life brings on one's way remains one of the cognitive benefits of engaging in a fitness exercise. It helps in improving and boosting one's memory and thinking. It is done by bringing improvements one the mood of a person as well as stress, anxiety, and depression reduction.

How much time to spend on physical activity?

Deciding to have proper care can be a life-changing decision, regardless if you are hitting the gym or not. But before you do, what should be the time to spend on any physical activity? Most of the people must have been used to the Federal guidelines, which okay the duration of physical activity to be 30 minutes of exercise at a moderate level five times every week. The time to spend on physical activity may vary depending on what you seek. If you seek some health benefits, you may be required to spend more than 30 minutes.

In some cases, you may not even need up that that amount of time. For instance, a person seeking to get his blood pressure reduced should spend up to 61 to 90 minutes engaging in physical activity every week. It has been proved to be more effective than a person craving to have the same blood pressure lowered by spending 30 to 60 minutes every week.

Endless benefits are associated with fitness, even when it comes to maintaining one's attractiveness in the long run. Taking part in exercise is a good way to remain healthy and fit and make one's relationship a truly amazing one since it also offers a wide range of benefits to the brain.

9PLAYLIST 9MIX 9ACOUSTIC | STEALTH

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4 TIPS FOR EVALUATING CBD PRODUCTS AND BRANDS

CBD products and brands are proliferating the consumer market due to the high demand for such alternative treatments for various disease signs and symptoms, such as pain, stress, and sleeplessness. Legitimate products don’t guarantee any therapeutic claims since they’re categorized as food supplements and not as medicines.  

To ensure you fully benefit from CBD and avoid unmet expectations, it’s crucial to be keen when buying these types of products. Here are some of the best tips when evaluating CBD products and brands:  

1. Read CBD Brand Reviews 

One of the most recommended tips when evaluating CBD products and brands is to read CBD brand reviews. Product review sites, social media channels, and the company's website are the best places to read reviews about CBD products. 

Check these essential things that you need to note when checking reviews: 

• Product Quality: Check what previous customers have to say about the quality, usage, and effects of CBD products (CBD oil, tincture, topicals, or edibles) on their health. Does it come with correct labeling with dosage instructions included? Are they happy with the results? How long did they use the CBD product before they attained their desired outcomes? 

• Customer Service: Find out how the CBD company takes care of their customers. Does the company have a toll-free number to call? How did the customer service resolve the client’s problem regarding the CBD product purchased? 

• Ratings: Look for the star ratings and reviews of verified customers. Why did some customers rate the CBD product poorly? Were there any false claims that disappoint the buyer?

2. Check The Brand’s Reputation  

Deal with a reputable CBD brand by checking the company’s reputation. Here’s how: 

• Check The CBD Company’s Website: Visit the CBD brand’s website and go to their ‘About Us’ page. This is where you can read the company's profile (including vision and mission), how they process their CBD products, and other relevant company information. Also, read the testimonials to get insight into how satisfied their customers are. 

• Ask Around: Do you know a relative or a friend who has been using the CBD product? If yes, then ask the CBD users about their experience. Do they highly recommend the brand of CBD oil you plan to buy? 

3. Know The Source 

CBD products may have different sources in terms of country of origin and the hemp plant or cannabis plant used, including the plant cultivation and manufacturing process. It’s crucial to know where the CBD product has been manufactured to ensure its legitimacy. 

Check the following details when analyzing the CBD source: 

• Sustainable Farming: You want to ensure that you’re only sourcing CBD products that are made of organic hemp plants–cultivated using sustainable farming (helping farmers and the environment alike). Make sure that the hemp or cannabis plants weren’t treated with harmful pesticides, which can harm your health. This is especially true if you’re planning to ingest CBD oil. 

• Extraction Process: CBD can be extracted in hemp or cannabis plants using different methods, such as carbon dioxide extraction (CO2 extraction) and butane extraction. CO2 extraction or decarboxylation is highly recommended for ingesting CBD products because carbon dioxide is naturally found in the body, causing no harmful effects, unlike alcohol and butane. 

• Type Of CBD Oil Used: Depending on the cannabinoid levels (will be discussed below), CBD oils are categorized into three types. Cannabinoids pertain to the active ingredients found in CBD products, such as cannabidiol (CBD), terpenes and flavonoids (responsible for flavor and aroma), and tetrahydrocannabinol (THC). The THC content in CBD products should be less than 0.03%. Otherwise, it’s considered an illegal cannabis product. 

4. CBD And Other Cannabinoid Content 

As mentioned, CBD can be categorized according to the cannabinoid content, which includes the following: 

• CBD Isolate: CBD isolate refers to the purest CBD form, which is recommended for first-time users who want to experiment with the potential health benefits because it doesn’t contain other cannabis compounds. Since CBD isolate is refined, it's generally odorless and tasteless.  

• Broad Spectrum CBD: This CBD type contains plenty of naturally occurring compounds from the hemp or cannabis plant without the psychoactive ingredient, tetrahydrocannabinol (THC).

• Full-Spectrum CBD: This form of CBD contains all cannabis or hemp plant compounds but has a low THC level, hence it won’t cause a psychedelic effect. Full-spectrum CBD is considered more natural and less processed than CBD isolate.  

Conclusion  

Evaluate the CBD products and brands by checking product reviews and the company’s reputation. Also, it pays off knowing the source and cannabinoid content of the product to ensure that you’re getting your money’s worth. Knowing that you’re dealing with a legitimate seller and using a high-quality CBD product gives you peace of mind that your health, safety, and general well-being are safeguarded.

#TRIBEGOALS

Read the Mar Issue #63 of Athleisure Mag and see #TRIBEGOALS in mag.

TEAM USA | RALPH LAUREN UNVEILS CLOSING CEREMONY UNIFORMS

On the 100th day remaining prior to the Olympic Games, Ralph Lauren shared Team USA’s Closing Ceremony Olympic and Paralympic uniforms! This year, they’re focused on a clean and graphic look for its athletes that they have been dressing for the Summer Games since 2008. In addition, these looks were created in partnership with Dow to optimize the use of ECOFAST™ Pure Sustainable Textile Treatment, an advanced pre-treatment solution for more sustainable cotton dyeing that significantly reduces the amount of water, chemicals and energy used compared to traditional dye processes and will be utilized within cotton products in the Team USA apparel collection. MIRUM® is a revolutionary leather alternative material made from renewable resources that include plant-based materials and agricultural by-products and is a solution that is free of synthetic plastics. The MIRUM® Olympic Patch was developed in partnership with Natural Fiber Welding, Inc, a leading sustainable material science company that Ralph Lauren recently invested in, that has revolutionized the use and reuse of plant fibers and materials into patented, high-performance materials.

Ralph Lauren unveiled the looks with a number of Olympians from Team USA including (l-r) our April Ross (Beach Volleyball), Alix Klineman (Beach Volleyball) and Nathan Adrian (Swimming) just to name a few.

We’re always excited to see the array of looks that are involved in the Summer Games including the Opening Ceremony, competition, podium etc. Although this year’s postponed games will look different than in years past, we can definitely feel the excitement for the August games.

Read the latest issue of Athleisure Mag.

8 COMMON CAUSES OF ACNE

Acne is a common concern of many people, especially teenagers. Basically, it’s a skin condition that occurs when hair follicles are clogged with dead skin cells and oil. It leads to pimples, whiteheads, and blackheads.

Although common among teenagers, it affects individuals regardless of their age. Depending on the severity, acne may scar the skin and cause emotional distress.

Luckily, there are many acne treatments available today. Plus, lifestyle changes like tweaking one’s diet and going on a detox program can make a difference in preventing acne. If you want to learn more about the detoxifying properties of substances and minerals like zeolite, don’t hesitate to visit their website.

However, before you choose or get started with any acne treatment, it’s wise to know what causes acne. This way, you can pinpoint which one is applicable to you and determine how to best address the issue.

1. Oil-Based Beauty Products

Not all skin care products are created equal. Moisturizing creams, makeup, hair products, and lotions contain mineral oil, sulfates, cocoa butter, coconut, and silicones that may end up blocking your pores.

That’s why you have to read the label of every beauty product you wish to use and settle for oil-free, non-acnegenic, non-comedogenic, and unscented ones. These products may minimize excess oil production, and they shouldn’t clog your pores. Just don’t forget to wash your face after using any skin care product and apply your preferred treatment for acne.

2. Hormonal Imbalance

Hormonal factors related to progesterone and estrogen are common when it comes to female acne, and these include changes in hormones because of menopause and pregnancy. Circumstances such as switching, stopping, or starting on birth control pills may also worsen or cause acne. After these types of changes, acne may even occur for several months.

3. Stress

Stress plays a big role in skin problems like acne, and it’s suspected that a hormone called cortisol is responsible for it.

Whenever you’re stressed, the adrenal gland will produce cortisol. Research suggests that hormones are produced locally in various kinds of skin cells and hair follicles. Even if it’s referred to as the ‘stress hormone,’ it’s actually an essential compound that helps regulate bodily processes, including neurological systems, digestive systems, and immune systems that affect your mood.

However, when you undergo chronic stress, cortisol may start working overtime. This can result in problems with other bodily processes and negatively impact the condition of your skin. Excess cortisol can create a favorable environment for acne, which thrives when bacteria is present.

4. Underlying Medical Condition

Acne may also be caused by undiagnosed medical conditions. For example, in women, a health condition known as a polycystic ovarian syndrome (PCOS) typically triggers difficult-to-control or chronic acne. In this case, it’s essential to consult a dermatologist who can perform an exam to identify the root cause of the issue more accurately.

5. Pressure On The Skin

Subjecting your face to repeated friction or frequently touching it may aggravate acne. Hoodies, cellphones, helmets, hats, tight collars, or even your hands can cause bacteria and sweat to get trapped in your skin and ultimately lead to acne.

6. Genetics

If one of your family members has dealt with or is dealing with acne, you might be predisposed to have it as well. The reason behind this is that certain characteristics of your skin, such as the visibility and size of your pores, are dictated by your genes.

Such genetic factors are out of your control, so it’s best to change your skin care regimen to give your skin a fighting chance. This means knowing the type of skin you have and using only skin care products that work for your unique circumstances. A seasoned dermatologist should be able to help you with such matters.

7. Unhealthy Diet

Even if it’s a myth that eating chocolate and greasy food can cause acne, there’s actually a link between acne and a high dairy/high glycemic diet based on recent research. So if you want to prevent acne, make sure you’re eating a healthy, balanced diet.

8. Pollution

You might not have considered the effects that the environment you’re in has on your skin, particularly the UV radiation, dust, and dirt you’re exposed to outdoors. Having a layer of grime on your face all day may increase your chances of getting clogged pores, so removing it through a consistent cleansing routine is recommended.

UV exposure can also increase your risk for premature signs of aging like dark spots and fine lines. Acne can also be caused by sun exposure since the skin compensates for dryness by producing excess oil. This is why it’s crucial to apply sunscreen daily to protect your face in general and prevent acne.

Conclusion

Now that you know the common causes of acne, the next thing you should do is to consult your doctor about the most suitable solution for you. Acne treatments may vary depending on the issue’s severity and type. If you’re considering certain medications or procedures, always talk to your doctor first about the benefits and risks of each and continue seeing a specialist until your skin improves.

5 TYPES OF INSURANCE EVERY CONTRACTOR NEEDS

Contractors are at risk of incidents that may cause additional expenses, ranging from site injuries to the collision of a work vehicle. There are affordable contractors insurance options that every contractor should consider to be protected from these unforeseen circumstances. Moreover, most clients require you to have insurance. You may hurt your chances of winning projects if you are not properly covered. Below are five of the most important types of insurance that you should have as a contractor.

Errors and omissions insurance

This type of insurance is also called professional liability insurance. It covers claims caused by mistakes or errors on your end, either made by you or your workers. One example is if a client complains that you used the incorrect materials causing problems in their property. Another one is if a client claims that your recommendation did not work or it caused an unwanted outcome in their place. Whether what they say is true or not, you may be held liable for it. This coverage will pay for the expenses involved in the said situations.

General liability insurance

Two of the most common problems that contractors face in their projects are property damages and injuries to others. With the right insurance, the expenses related to these incidents will not come out of your pocket. Having general liability insurance will save you the headache of worrying about the costs. Having safety measures on-site is important to prevent accidents, but there is still a chance that they may happen. Do not take the risk of not being covered in these circumstances.

Commercial auto insurance

It’s not just businesses in the transport industry that require commercial auto insurance, but any company that uses a vehicle for work. It could be a company car for driving from one site to another, for purchasing materials, meeting with clients, and the like. It could also cover a personal car used by an employee for business-related matters. Road mishaps could happen that may result in injuries, and car or property damage. Your company must pay for these expenses if you do not have commercial auto insurance.

Worker’s compensation insurance

Workers could get hurt on-site while working. It could cause serious injuries that require medical attention or even hospitalization. The accident may also cause disability, or worse, it could be fatal. Your company will have to pay for medical expenses, funeral expenses, or disability support if you do not have the right coverage. Worker’s compensation is the insurance that will cover these events. It will also cover loss of income if the employee cannot get back to work because of the injuries sustained.

Tools and equipment insurance

The equipment and tools that you use at work could be lost or damaged. They may be stolen or broken due to accidents or natural disasters. Repair or replacement could be costly. You don’t have to shoulder these expenses if you are covered by tools and equipment insurance.

Having the appropriate insurance as a contractor will win you more projects, and it will also protect you from unexpected expenses due to work-related incidents.

IN OUR BAG | BRUNCHING FROM HOME

Read the Mar Issue #63 of Athleisure Mag and see In Our Bag | Brunching From Home in mag.

DO YOU NEED A GYM TO GET FIT?

If you’ve just given birth, the first thing that you might want to do is to get back into shape. However, you might not want to enter a fitness club because it's too pricey, there isn't a gym close by, or the responsibilities that come with the new baby might have made your life too hectic for a gym getaway. 

Even though nice fitness equipment, smart gyms, and equipment are all fantastic, there are many options that you can try to get a great workout without spending for gym access. Getting in shape for free is simpler than you think, and there are several ways to do so. 

Here are some tips you could follow. 

1. Utilize Online Workout Programs 

If you're new to exercise, you might not know what types of exercise you want. For women who have just given birth, you might also feel overwhelmed when entering a new workout area and thinking that you have a baby waiting for you at home. Therefore, online training is a great alternative to going to a gym or studio. You can try out various classes from the comfort of your own home by checking out programs like 28 AT HOME to learn more. 

Being a new mom also entails a lot of responsibilities, such as keeping your baby safe and making sure that the breastfeeding cycles are kept monitored. Online classes, allow you to get fit in the comfort of your own home. You can easily sneak out for a few minutes of work out while the baby is asleep. 

Another benefit of using online fitness services us that they significantly cost less than comparable offline programs. This will allow you to save a part of your budget on other needs that are essential to keeping your newborn healthy. 

2. Use Your Body To Workout 

As someone who just gave birth, your body might not be in the shape it used to be. Many women have reported that their bodies’ capacity to engage in physical activities has tremendously changed after giving birth to a baby. If you’ve had a normal delivery, it’s safe to say that you can exercise a few days after. However, if it’s complicated or you’ve had a C-section, you might need more days to fully recover.  

If your body is ready or if your doctor has told you that it’s safe to get back to exercising, bodyweight training might be a great option for you. Bodyweight training is a form of strength training that uses only your body weight as resistance. It's an exercise that is just as good as lifting weights or using a weight machine. 

Working out with your own body is more comfortable than working out with appliances, so what else does it have to offer? To begin with, you’ll end up working more muscles at once than if you used weights to focus on one body part. After pregnancy, it’s normal that fats will accumulate at different parts of your body, so increasing core utilization while stabilizing muscles can help you with this goal.  

Also, you can get just as good of a workout on the floor. Depending on your objectives, taking regular walks, beginning a running routine, or attempting at-home yoga can be helpful. Kettlebells, dumbbells, resistance bands, and even household items are just as good when it comes to home gym equipment. 

If you want to improve your home workout routine after giving birth, then working out with your own body can be a good option. 

3. Level Up Your Commute 

There might also be moments that, even as a new mom, you might need to do short commutes. If you love riding a bicycle for fun, why not use it for transportation as well? Changing your commute can have a significant effect on your overall health. While someone is looking after your newborn, try biking a few days a week or walking a few minutes to a nearby grocery if you have the time. 

According to a study, biking for errands has the same health advantages as going to the gym. Cyclists have a lower risk of death from all causes than those who drove or took public transportation frequently. 

4. Don’t Ignore Proper Diet 

Regular exercises are useless if you don’t pay attention to what you eat. Whether you just gave birth or not, valuing the importance of combining your workouts with good nutrition and eating habits should be your priority.  

In your condition, it’s never advisable to go on a crash diet. Your body’s still vulnerable, so getting into such might cause conditions you don’t want to have. Instead, simply eat whole food like fruit, vegetables, whole grains, protein, and healthy fats. Eat sufficient quantities to sustain your physical activities. A well-balanced diet will help you get the calories and nutrients you need to fuel your everyday activities. 

Is Getting Fit Without Joining A Gym Possible? 

Absolutely! As a new mom, you can always find ways to get fit without joining a gym. All you need to do is to follow the suggested practices above to achieve the body you’ve been dreaming of. In this way, you can take care of yourself and get as much time and moment with a loved one who needs your care.  

SPORTS INJURIES 101: ANKLE HEALTH

The ankles are major weight-bearing joints in the body. Due to their functions, they're prone to injuries when walking, running, jumping, and landing. Even though everyone is at risk of these injuries, athletes are at a higher risk. 

Up to 50% of all ankle sprains reported are linked to sporting activities. Also, men aged 15 to 24 years seem to have higher sprained ankles rates than women in the same age group. In their 30s, women report higher rates of ankle injuries.

The overuse of feet on activities that put too much strain on the ankles during sports makes them prone to these injuries. Others suffer re-injury due to the obligations they might have in participation in professional sports. This can often lead to long-term ankle injuries or disability.

4 Common Types of Ankle Injuries in Sports

The ankle joint comprises the bone, tendon, and ligament, and either of them can become damaged. The ankle joint connects your lower leg to your foot. Damage to either of these parts is what is called an ankle injury. You can follow this link to read more on sprains and other ankle-related injuries.

In the meantime, have a look at these common ankle injuries.

1. Ankle Sprain

Ankle sprains are among the most common ankle injuries. These are injuries to the ligaments that keep the joint in place. A sprain is a sign that one or more ligament has overstretched and torn. The most common sprain is the high ankle sprain which is the injury to the syndesmotic ligament that connects the knee to the ankle.

Most sprains are, however, not very serious and heal with ice and rest treatments. If there are persistent pain and swelling, it's advisable to see a physician for a proper diagnosis. Untreated moderate and severe sprains could lead to a weaker ankle that's even more susceptible to re-injury.

2. Achilles Tendonitis or Tear

The Achilles tendon is the largest in the body connecting the two main calf muscles to the heel bone. The tendon is often overused, making it especially susceptible to inflammation. The condition itself is called Achilles tendonitis and is treatable by tendonitis ankle treatment.

When not addressed adequately, it could lead to an Achilles tear, which is the tendon's total rupture. It mainly occurs gradually over time due to repeated inflammation and damage. It can also occur due to sudden trauma, and you'll most likely hear a popping sound and heel pain on landing from a jump. 

A foot and ankle physician can examine and determine the extent of the damage through a physical examination or an MRI.

3. Stress Fractures of the Ankle

These fractures are common on both the foot and ankle, where the bone breaks due to repetitive force or impact. The typical stress fractures are: 

• Talus fracture: This is the small bone between the heel and the bones in your lower leg, the tibia, and the fibula.

• Metatarsal fracture: These are the bones connecting the ankle to the toes. The bones help you balance while standing or walking and also help to support your body weight. Each foot has five of these bones. The stress fractures may not be noticeable right away, but it's a severe condition that requires medical attention. It's said to cause permanent ankle disability if not treated.

Stress fractures also can occur when a person changes their usual physical activity. For example, a sudden increase of activity or a change in workout surface can cause this type of injury. The most common signs of these fractures are:

• Pain around the injured part may start gradually and increase over time

• You notice a foot bone that seems out of place

• Swelling and bruising

• Tingling or numbness

• You experience pain when you put weight on the foot

• You have difficulty in moving your feet and toes

Since stress fractures occur over a long time, you may fail to notice these symptoms immediately. For that reason, ensure you attend regular foot checkups.

4. Ankle Fractures

Any traumatic impact or injury can cause these fractures. It's different from an ankle sprain, but it can occur at the same time. It's easy for you to confuse the two if you self-diagnose. Regardless of the type of fracture, it requires the attention of an orthopedic ankle specialist. A fracture where the bone is protruding from the skin requires immediate medical attention to minimize infection risk.

Returning Active Sporting After an Ankle Injury

Going back to play after an ankle injury depends on the injury's severity and your body's natural ability to respond to treatment and heal. Ankle sprains are graded from grade one to three, with one being mild and three severe. A grade one sprain may take up to two weeks to heal, while a grade two sprain may take up to five weeks. The treatment for sprains may involve compression, ice, rest, and elevation.

Rehabilitation and Condition Training

After commencing treatment, your physician may recommend a physical therapist who uses techniques to help your ankle become ready for your specific sport. Also, to help you restore the ankle's normal functioning. The rehabilitation process requires the early involvement of a physical therapist or trainer for a speedy return to play.

You will also need conditioned training to get fit enough for competitive sport, which might take a bit more time. Ultimately, it all depends on the injury and the time your body takes to heal.

How To Maintain Ankle Health in Sports

While some ankle injuries are purely from accidents that can't be avoided, these tips are recommended for a reduced risk of injury.

• Ensure to warm up before exercising or sporting activity: A slow jog or light stretching for two to three minutes will warm up the joints, including the ankles reducing the risk of injury from sudden stretching when you engage in a sport. Ensure not to force the stretches.

• Gradually condition your muscles for the sporting activity: Muscles need to be made ready for a sporting activity by conditioning the muscles gradually before the main activity. You can use cross-training activities to help build muscle and muscle strength and avoid injuries.

• Avoid uneven surfaces for training: Most ankle sprains are caused by stepping on uneven ground or surfaces. Be careful if you have to run or train on uneven ground. However, try to practice on the ground you'll be sporting on to condition your body to balance correctly on the ground. This applies primarily to racing activities.

• Match your shoes with the sporting activity: There are shoes for most, if not all, sporting activities. If you're involved in a sport or exercise for two or more days a week, ensure to wear the appropriate shoes to reduce the risk of ankle injuries. 

• Choose a shoe for your foot type: If you're flat-footed, or suffer from heel pain, choose more stable shoes rather than minimalist or neutral shoes. A neutral shoe will work just fine for a foot with a normal arch and without any foot problems. However, you should also consider your sporting activity to decide whether you need a shoe with any stability features.

• Replace your shoes when the heel wears out on one side: Some people's shoes wear out on the sides of the heel, causing it to become angled. This alters how you walk and puts strain on the ankle as it tries to balance the rest of the body upright. When this happens, replace the shoes to avoid further strain and injury to the ankle.

• Maintain a healthy body weight:  Although uncommon, it's possible to be overweight as an athlete. The ankles and feet carry your entire body weight. Doctors believe that the excess weight puts more pressure on your ankle joints, making them more susceptible to injuries. Strive to maintain proper body BMI by eating a well-balanced diet that also keeps the muscles around the ankles strong.

• Do regular ankle exercises: Ankle exercises such as non-weight bearing inversions and aversions, ankle circles, alphabet tracing with the big toe, among others, are said to be effective when done regularly.

• Prevent re-injury: If you have suffered a previous injury on the ankle, you can use bands or tapes that help put the joint in place and avoid the injury's recurrence.

• Listen to your body: Learn to read the signals your ankles and feet are sending and avoid straining them further. If you experience pain or discomfort in your ankle during an activity, it's advisable to stop the activity until the pain stops.  Also, if you've been recovering from an ankle injury, ensure to take proper caution, rehabilitation, and conditioning to avoid a re-injury.

Ankle Health in Sports

There's no doubt that athletes' feet and ankles do quite some heavy lifting during the duration of their sporting careers. This makes injuries inevitable. In that case, it's crucial to keep the ankles in good health to provide the needed support to perform in sports. It also helps to keep the injuries to a minimum.

The key is to ankle health in sports seems to lie in health, safety, proper sporting shoes, and listening to the body. Also, avoid self-diagnosis and have every issue checked by a qualified professional to avoid escalation to severity. It's also important to take time to heal before going back to sporting activities.

THINGS TO KNOW WHEN MAKING A ROMANTIC DINNER FOR AN OLDER WOMAN

They say the way to someone’s heart is through their stomach, and nothing quite says “I like you” like the effort and love involved in cooking a meal.

How to Impress an Older Woman with a Homemade Romantic Meal

It is often said the way to a man’s heart is through his stomach – however, this is often true for women. There is nothing quite like the effort it takes to cook a good meal, to express just how much you like someone.

Many older women were born when women were “tied to the kitchen sink,” and men were never seen at the cooker. However, times are changing, and many women feel there is nothing sexier than a man who knows his way around the kitchen.

Things to Consider When Building your Menu

Menu building is the most important part of cooking a meal for an older woman. While execution and nailing the dish is important, your choice of ingredients not only say a lot about you but also what you think of her.

One of the best ways to create and build your menu is to talk to women and listen to their answers. When you are chatting with older women, try to find out about their favorite foods, drinks, etc., because your tastes may not be the same.

Not only might you have different tastes, but older women might have different dietary requirements, avoid certain foods and even be allergic to different ingredients. It’s best to know before you start cooking.

Observe Dinner Etiquette

Once you have spoken to the older lady in question and planned the perfect menu to impress her, you need to consider dinner etiquette and the dining differences you might have. In a restaurant, the right glasses, cutlery, and dinner settings are set by professionals, but you’ll need to do it yourself at home.

On top of setting the table, older women often have polished dinner etiquette – growing up at a time where meals always took place around the table. It is important to consider several different things before sitting down for dinner with an older woman, including:

·       How you hold yourself at the table (keep elbows off the table, don’t slouch etc.)

·       Don’t drink too much (Dutch courage is great, but getting sloppy drunk at the table will not impress your date).

·       Keep conversation clean (unless she takes it in a different direction)

·       Don’t eat with your mouthful.

·       Ask questions – and listen to her answers.

·       Offer drinks, check things are ok and clean dirty plates from the table.

Ideas of What to Cook

While it might seem tempting to impress your date with an extensive selection of food and dishes. As the host, if your meal requires a lot of cooking, your guest will be left alone for long periods – or worse, she might join you in the kitchen when you’re at the most stressful time.

Instead, carefully plan meals that can be prepped in advance or reheated before serving – this way, you can ensure you’ll not leave your date alone too long.

Salads:

Salads can be prepped long before your guest arrives. Prepare the salad of your choice and leave it in the fridge until it’s ready to serve. If you find your salads get soggy when left in the fridge, don’t add the dressing until it’s ready to serve and better still, keep all elements of the salad prepped but separate – this way you’ll be able to throw it together at the last minute, and it will taste fresh.

Charcuterie:

Another great dish that can be prepped in advance are charcuterie boards – they look impressive and great for fussy eaters and require no cooking. Simply prep your meats and cheeses, and you can pick up sauces, olives, and crackers in the supermarket, and your dish will be complete. They make for a great starter for when your guest arrives, or just a pre-meal snack.

Oven Roasts:

Oven roasts taste great, require very little preparation, and can be left alone to cook. Any meat can be used in a roast, and if you don’t have an oven, a slow cooker or crockpot will work just as well. The most difficult part of a roast is your timings; everything else is thrown into the oven together and taken out just before serving.

Fish:

Fish isn’t everyone’s favorite, but if your older date likes seafood when done well, it’s one of the best meals you can enjoy. Fish takes a matter of minutes to be pan-fried and can be served with something as simple as a salad or roasted vegetables and doesn’t require any sauces – just a squeeze of lemon.

Complete a Practice Run with Friends

Before your cooking date with your older lady, if you’re not used to cooking, others do a practice run in your house before inviting her over. Your friends will be honest, you can test your timings and tweak anything that didn’t come out quite right.

Make sure you write down everything you need to do and keep a plan or a checklist to ensure you don’t forget any ingredients or crucial parts of the cooking process.