Many people believe they are taking a positive step when working out at a gym, but are disappointed when they don’t experience the results they want or sustain an injury. Unfortunately, this could lead to them becoming demotivated and throwing in the gym towel.
To identify where you might be going wrong and eliminate common mistakes, read the following advice on how to exercise the right way so that you can get on the fast track to a fitter, healthier body.
Mistake One: Ab Crunching
Many people believe they need to perform hundreds of ab crunching reps every day to develop a flatter stomach. However, they might find they are struggling to establish a sought-after six pack.
Ab crunching alone isn’t enough to help you to develop a rock-hard stomach, as you cannot lose weight in one area of your body. If you want to achieve lean abs, you must reduce your body fat and say goodbye to many empty calories, such as candy, soda, and chips.
Mistake Two: Pushing Yourself Too Hard
While it is essential to dig deeper and push yourself a little harder each time you work out, you could push yourself too hard too soon. Unfortunately, this could lead to you sustaining a debilitating injury, such as Achilles Tendonitis, which could result in you seeking treatment from the experts at Airrosti.
Mistake Three: Low-Intensity Workouts
While 30 minutes of low-intensity exercise on a treadmill or elliptical machine is better than 30 minutes on the sofa, it is not enough to help you to get in shape and burn many calories. That’s because it will fail to successfully elevate your heart rate above 100 beats per minute.
If you can jog while either talking or singing, you are not working your body hard enough. It might be helpful to boost your speed and the intensity for either 30 to 60-second intervals. If you do so, you may eventually see a big difference in your fitness level and body shape.
Mistake Four: Failing to Drink Water Before Exercise
One common mistake many people make is failing to drink water before working out. However, it is vital to hydrate your body before you start running on a treadmill or pumping iron.
If you wait to drink water when you feel thirsty or sweating, you could experience dehydration, which could make you feel tired or sluggish when working out. Ensure you are bursting with energy by drinking water at least half an hour before exercise.
Mistake Five: Missing a Post-Workout Snack
Even if you are not hungry after a workout, you must consume a post-workout snack, which can help to maximize your efforts in the gym. However, don’t reach for a bag of chips or candy and instead opt for a protein-rich snack, such as string cheese or a yogurt half an hour after exercise. It will provide your muscles with essential nutrients, which can help them to quickly heal while increasing your strength.
From specific levels of care and assistance to an exact amount of compensation, you are going to be owed a host of different things after you suffer a workplace injury. Everything isn’t going to just fall into your lap, though, whether what you are owed is rightfully yours or not. There are a number of important steps that you need to take to ensure that you receive everything that you deserve — you, yourself need to be proactive in the taking of these steps, as nobody can take them for you.
To see what you need to do in the aftermath of a workplace injury to make sure you get everything that is yours, read on.
Report the injury as early on as you can
Reporting your workplace injury as early on as you can after it has taken place is crucial. If you don’t, the extent of your injury in relation to what you are being paid in compensation for it may be disputed further on down the line.
The reporting process should involve you talking to your supervisor or boss right away about what has transpired, and you filling out a workplace injury form. It may be a good idea to have this form scanned so that you can hold on to a copy of it for yourself.
Seek medical treatment right away
Again, you need to act quickly if you want to provide yourself with indisputable evidence pertaining to the extent of your workplace injury, meaning you need to seek medical treatment right away. It is your right to choose the healthcare professional that you visit, or you can allow your employer to choose a caregiver for you. Whoever it is you seek treatment from, you need to make them fully aware of what has happened and any symptoms you are experiencing as a result of it.
Keep a track of all expenses and missed work
If your workplace injury causes you to miss out on any kind of income, then, quite rightly, you’re going to want to claim it back. To give yourself the best chance possible of getting all the money you are owed, you need to keep a track of everything; this means noting down all expenses that you have been forced to pay (such as anything you’ve paid on medical insurance), and jotting down on how many hours of work you have missed due to your inability to do your job.
You should keep every receipt you are handed, too. Whether it’s for a visit to the doctors or for a pair of crutches that you had to pay out for, just make sure to keep the receipt.
Get some assistance
There will be assistance out there waiting and wanting to help you after you suffer your workplace injury, you just have to go out there, seek it, and then accept it. One form of help that you should never be adverse to accepting is that which is offered by a specialized lawsuit loan company such as Direct Legal Funding. The legal lawsuit loans that only this specific type of borrowing company can offer you will provide you with a cash injection just when you need it most, meaning your upfront costs never need hinder you in your fight for future compensation.
By taking the four important steps laid out above, you will give yourself the best opportunity of getting everything you are owed during the aftermath of your workplace injury.
You need to choose the right taxi service when you are heading to various places in London. Some people would even suggest not to hire a taxi that you catch in the street. You need to call the taxi company in advance to pick you up at a specific location and tell them where you are heading. If you can pay before the taxi arrives, it helps.
You want the taxi driver to be honest in collecting the fare. Some of them might overcharge you. If you can pay in advance or pay the company instead of the driver, you will have the guarantee that you are paying the correct amount.
Safety at night
Avoid taking cabs at night if you don’t trust the driver. They might do something to you. If you call a taxi company to pick you up, you will feel safe heading back home. You know that the driver is supervised by a company, and they trust the person to do a good job.
Tourists in London
You can find several minicabs London offers by waiting at some bus stops. However, you can’t trust all of them, especially if you are a tourist. You don’t know where to go and how much you need to pay. It is better to call a taxi company to tell you how much you need to pay and take you exactly to the place where you want to go.
Stick with trusted companies
If you can’t call a taxi service and you need to hire a random taxi on the street, you need to choose the right one. Taxis have colours depending on who is providing the service. You can determine which taxi people trust based on the colours.
Keep your contact with locals
You need to have someone from London to call if something happens. You might get lost or encounter a road accident. If you can call this person right away, you will feel safe. You also need to keep the contact numbers for emergencies in London.
Eco-taxis are getting popular
If you want a reliable taxi service, you need to consider eco-taxis. The good thing about these options is that they are environment-friendly. You know that using the service will not damage the environment. With the rise in the number of people becoming aware of the consequences of their actions on the environment, they have started selecting these taxis.
For first-timers in London, you need to know which taxi services locals trust. You can read reviews online. You might also want to try other types of transportation if you can’t be sure that you know the best taxi service.
London is generally a safe place. It is one of the safest cities in the world where people embrace diversity, and everyone lives as they belong to the same community. However, it is inevitable to find people who might put London to shame because of their actions. Therefore, you need to find a way to keep you and your family safe, especially when using a taxi.
As supermarket prices continue to rise, more people than ever before are looking for ways to reduce their weekly shopping bill. The need to remain healthy is also a growing concern, which is why so many people are looking at ways to start growing their own produce. This is an option that is increasingly viable, and no matter how much space you have, chances are that you could be benefiting from organically grown food without the high costs of the local supermarket. Knowing what to plant and how is the key to having better control over what you put into your body, and your wallet could be considerably heavier as a result.
Look at your diet
Some families eat a lot more vegetable than others. Work out how much you need to feed your household and pick the right ones. There’s little point in spending time and energy on growing french beans if nobody in your family likes them. If you’re serious about growing your own food, then make sure that you are growing the right amounts of the right type.
Know your quantities
There are two key factors to consider when you’re trying to work out how many seeds to plant:
Once you have harvested a crop, then it’s time to replant. Don’t stick to the same produce every time. Remove all of the previous harvests and sift through the soil to remove as many traces of it as possible. Think strategically, and consider the benefits of succession planting to get the most from your yield. Think too about the time of year. Some crops will grow better with cooler temperatures, so check out the leafy greens and root vegetables that will make healthy contributions to your menu.
There’s little point in growing more than you need and having to throw away the bulk of your harvest through non-use. Instead, look for smart ways to preserve your produce yield. You can choose from:
The bigger your available growing space, the easier it is to start growing enough food to avoid the supermarket altogether. Even for those with limited space, modern growing technologies make it easier than ever before to grow what you need. If you want to take control over your food and your budget, growing your own might be the key to a better life.
When it comes to prom prep, finding the right dress is usually the biggest challenge. So, if you have your perfect prom dresses in the bags, you can breathe a sigh of relief. Next step is how to accessorize. You need to think about shoes, handbag, hair, and of course jewelry.
Choose jewelry that contrasts your dress
If you have chosen a simple matte looking dress, then pairing it with sparkly jewelry will be a good choice. If you have chosen a dress that already sparkles and shines, it’s better to choose jewelry of the same sheen – so put gold with gold, silver with silver, and match the stones so they have the same color tones. This will complement the dress, and not make it look too busy.
Match your earrings to your hairstyle
The earrings you choose should be based on how you plan on having your hair, and what the top part of your dress looks like. If your dress has a lot of detailing such as embroidery around your chest and neck, then smaller more understated earrings would look nice. However, a typical strapless dress with simple detailing on the top can be paired with more loud and sparkling earrings.
You want your jewelry to compliment your hairstyle, not compete with it. Therefore, if you’re planning on a simple and sleek hair up, then opt for some sparkle and shine big earrings, whereas if you plan to have a detailed dramatic updo, then don’t take the shine of this with glitz and glam earrings, opt for a simpler pair to give you a balanced overall look.
2 types of ‘in’ Prom necklaces
There are two kinds of necklaces which are always popular with prom dresses. The first is maxi collars with rhinestones and sparkle. The second is a more delicate choker with pearls and other gems. If your prom dress has a deep neckline, go with a long necklace, and if your dress has a higher or straight neckline, opt for a short necklace. This will bring your outfit more balance and look great. Jessica, JJ’s House designer, says ‘Remember to not overdo it, if your prom dress has lots going on around the top half, keep your necklace sheek and simple, whereas if your dress is always simple, or strapless, then you can glam it up with a more glittery statement necklace.’
Dress Color Matters
Your dress color will also influence the jewelry that you choose. The go to jewelry colors for almost every color prom dress would be pearl or metal (gold or silver) and sparky, rhinestone or diamond for example. We think cool colors for example greens, blues and purples look fab with silver-based jewelry, and warmer colors such as reds, yellows and pinks, suit more gold tone jewelry. Neutral colors such as white prom dresses or black prom dresses we would match with either the classic silver or gold, or you can add colorful jewelry too, both work. It depends on you and your personal preferences, don’t be afraid to use trial and error in the mirror too.
It’s never too late to start working out and taking care of your body. The right day to do that is always today, not tomorrow. But when you start exercising, be sure to do it the right way as well. What is the right way is of course already another question.
Obviously your choice of exercise influences what kind of work-out gear you should be using. And, based on experience, it also depends on who you are, how your body is, and so on. There’s no one solution for everyone. But I think everyone agrees that your work-out gear should be comfortable. Before, during, and after the work-out. When I started going running in regular joggers, I realized pretty fast that these don’t work for me for multiple different reasons. They were itchy, they made my inner legs itchy, they were simply uncomfortable. That’s when I started thinking that all the times I had looked weird at people running in tights, they might have been on to something. Running in tights is good, it’s comfortable. Yes, if you wanted to, you could have something else on top of them as well, but sports tights are the best for running.
And if you have decided to take up running as I did, you’ll also want to spend some money on proper running shoes. Again, the most important aspect here is that they need to be comfortable. And often in case of running shoes, the more expensive ones might be better ones. Although, the best idea is to buy them at a discount when the new versions are becoming available. Then the shops usually make huge discounts of last season’s shoes and…well, why would I care that they are from last season, I’m not running to make a fashion statement. Of course, to buy all your gear, you do need to spend some money, initially it might make you consider buying USA Mega Millions just to finance your work-outs, but actually it’s not so bad at all, you just need to look around to find the stuff as cheaply a possible.
How fast should you advance
Again, it obviously depends on which sport you have started doing, but if we talk about running, there are a few things to consider. Firstly, if your knees start to hurt, stop. I once kept running, knowing that it hurt, and …I don’t really know what the problem was, never visited the doctor, but I couldn’t run for two months after that. Most likely I had simply put too much pressure on my knees too soon.
In general they say that you shouldn’t increase the time or distance of your run for more than 10% in a week. And that’s with the assumption that you go running multiple times a week. So week one, 1km, week two, 1.1 km, or something like that. That’s the theory. Although once you feel comfortable running, I know you’ll be unable to stick to those limits! So just be careful not to hurt yourself. And do yourself to keep yourself motivated.
If you thought that hair loss was a condition that affected only men, think again! According to the American Academy of Dermatology, hair loss in women is an equally worrying condition. Close to 40% of women experience major hair loss as they near the age of 40.
Associate professor of dermatology and program director of dermatology residency at the University of Rochester in Rochester, N.Y., Mary Gail Mercurio, MD, FAAD reveals, “In the past, many women experiencing hair loss would suffer in silence, not knowing where to turn for help and trying their best to hide the problem. But now, I see more and more women in my practice seeking treatment for hair loss and actively addressing this condition. That’s encouraging, as the sooner hair loss is diagnosed, the better our chances of successfully treating it.”
Hair loss in women manifests itself differently than in men. The most common symptoms among men are a balding pate and receding hairline. Women, on the other hand, may notice symptoms like a widening parting and thinning all over the scalp. You may also notice that the hair strands are thinner than before and have a drier, limp texture without the bounce. If you start to notice hair loss of more than 80 strands a day with the hair growing back much slower or not at all, it might be time to seek help.
Let’s take a closer look at the main causes of hair loss you could have and how to fix the problem.
Like men, women may also be genetically prone to having hair loss. A good move is to check with the female members of your family for the patterns of hair loss they’re experiencing. You might just find that your condition is similar to theirs. Remember, close to 30 million American women may have hair loss because of faulty genes. A good solution is to try Platelet Rich Plasma (PRP) therapy. A natural treatment that uses your blood to create a serum, the therapy can rejuvenate dormant hair follicles and stimulate them to begin producing hair again.
Like the expert consultants at PRP Injection MD reveal, the serum contains a concentration of growth factors and platelets that revive the dying follicles and also nourish them. You may need 4 to 6 sessions spaced at intervals of 3 to 4 weeks depending on the severity of your hair loss. Within 4 weeks after the initial treatment, you’re likely to notice new hair growth all over the scalp.
Check out this article on WebMD that talks about how your hair is a vital indication of your overall health and wellness. If you’ve been losing hair quickly, you may want to check with your medical practitioner for underlying health problems like, say, thyroid imbalances. Skin infections and conditions like seborrheic dermatitis and psoriasis in the scalp can also trigger hair loss in women. Your doctor will likely run a blood test to check for thyroid imbalances or direct you to get treatment from an expert dermatologist. Once your health issues are resolved and the infections cured, you might just notice that your hair growth is restored.
Problems with your reproductive system can also result in hair loss. If you’ve been having irregular or extended menstrual cycles, that could be an indication of Polycystic Ovarian Syndrome (PCOS). Your gynecologist may recommend that you get diagnostic tests like pelvic exams, ultrasounds, and blood tests to identify the problem. Although there are no cures for the condition, your doctor may help you manage the symptoms that can include hair loss.
If you’re nearing the age of 50, waning hormone levels like estrogen and progesterone can also cause hair loss in women. To help restore the balance, you could consider opting for natural solutions like bioidentical hormone replacement therapy. Taking supplements can replace the lowered levels of hormones and perhaps, resolve the hair loss issue. Of course, you could always consider getting PRP therapy to help you.
Read this feature on HealthLine and you will learn that an inadequate intake of essential vitamins and minerals can cause hair loss in women. If you have been dieting to lose weight, you might find that you’re losing hair along with the excess inches. While being obese or overweight is not good for your health, you may want to design the weight loss by including a healthy, balanced diet and regular exercise. Check with your medical practitioner and get a blood test to identify deficiencies like iron, zinc, vitamin D, and biotin or vitamin B7 as it is also called.
Replace the shortfall of vitamins with foods that are rich in these minerals. Like, for instance, eggs, nuts, seeds, green leafy vegetables, cruciferous vegetables, and whole grains that will nourish your body (and, hair) without interfering with your weight loss efforts. You could also ask your doctor for supplements that can replace the deficiency quickly.
Using chemical hair products like gels, sprays, hair color, and any others can weaken the hair shaft and cause breakage. Celia Shatzman warns in this feature on Forbes that these products can seep into the scalp and weaken the hair follicles also. If you regularly style your hair into cornrows or use straightening and curling irons and blow dryers, you could end up damaging the hair. Further, over brushing, tugging, and rubbing wet hair aggressively can cause it to fall out. Avoid the use of chemical products and opt instead for organic and natural cleansing and setting agents. Consider applying hair masks to nourish the strands and follicles for healthier growth.
Aside from these 5 major factors, stress, anxiety, environmental pollution, and excessive sun exposure can cause hair loss in women. A good solution is to check with your trichologist for the specific reason why you’re losing your tresses and take the necessary steps to correct the problem.
Read the news today and you will learn about how women are making their mark in sports, commercial, management, or any other professional arena. Despite their impressive accomplishments, the Pew Research Center reports that women made up only 46.8% of the labor force in the year 2017. Further, the organization projects that only up to 47.1% of women may continue to contribute to the American economy in 2025.
However, the most interesting statistic is that just 6.4% of women acted as CEOs in Fortune 500 companies in the year 2017. If close to half the workforce in the country is female, why is it that just a small percentage makes it to the esteemed echelons of the management of top-ranking companies? What stands in their quest for professional success?
The fact remains that women deal with far more challenges in their careers. And overcoming those pitfalls to break the glass ceiling is much harder for them. Here’s a quick look at the most significant issues they deal with, and what they can do to overcome them.
By the time, students graduate from school and college with the required qualifications to get good jobs, they have already reached the age of 30 or more. For women, this is also the age when some of the hormones in their bodies like estrogen and progesterone start to decline. Having worked for 5 to 7 years and ready to earn promotions and rewards for their hard work, many women start to sense health issues as they reach 35.
Should you talk to the medical experts at the Beverly Hills Rejuvenation Center, you will learn that waning hormone levels have various health effects that can get in the way of their achieving professional success. Some of the main symptoms include fatigue, weakening bones, loss of muscle mass, and stress and anxiety. Perhaps, the most worrying symptom is mental confusion and inefficient memory. At the peak of their careers when women need their bodies to be in top working condition, they often find that keeping pace with the demands of the job is becoming very difficult.
Thankfully, doctors now have a solution – bioidentical hormone replacement therapy. After assessing your hormone levels with a simple blood test, they’ll give you supplements derived from plants that have absolutely no side effects. These supplements will restore the waning levels so you feel healthy and energetic and ready to attain professional success.
Worldwide statistics gathered by Fast Company reveal that despite more men willing to stay home to care for the kids in the family, most of the burden of childcare and managing the needs of the elderly members of the family falls on the women. Chances are that you find your day crammed with household responsibilities and the need to create a healthy balance between professional success, a career, and the needs of your children and parents.
The answer is simple! Be willing to ask for help, and share your responsibilities with friends and other members of the family. Pool shopping and other chores with friends, taking turns to manage non-work related tasks. And, above all, recognize that it is impossible to excel at everything you take on. Laundry done more infrequently is not a disaster, and meal delivery services are a convenient alternative to cooking at home.
Like this article in the Forbes magazine explains, one of the key requirements for attaining professional success is the need for confidence in you. Not only are women hesitant about speaking up and voicing their ideas and opinions, but they often doubt their capabilities even though they may be the best-qualified person in the boardroom. Many women also talk about how their ideas were dismissed or that they often found that their bosses overlooked them opting instead to promote male colleagues.
If you see similar situations arising at work, take charge of them by preparing better for each meeting. Be more confident about speaking up and raise your voice to make it heard. If needed, sign up with a professional coach who can help you realize your potential.
A hard fact of the professional world is that there is a definite disparity in the wages that men and women earn. Check out this article in the Chicago Tribune and you will read about how an average woman with the same educational qualifications will earn up to 30% less than her male counterpart working at a similar post. This 30% can translate into a shortfall of $700,000 in their lifetimes.
A good move is to be confident about what you think your work is worth. And, demand the compensation you know you deserve. Studies show that women don’t talk about their professional success because they fear that they may come across as arrogant and egotistic. But, when it comes to negotiating for better wages, go ahead and talk about what the company has gained because of your hard work.
When it comes to considering raises and promotions, there may be more factors at play than you expect. To earn and get higher salaries and the raises they deserve, women must hold on to their jobs for a longer while. Changing jobs seems to lower their chances significantly. Further, when bosses promote a male employee, it’s because they evaluate his future prospects and the asset he can become for the company. But, when it comes to promoting a woman, her boss is likely to consider her track record of professional success, capabilities, and merits.
To get the promotions you deserve, don’t be modest about what you’ve accomplished. And, don’t be afraid to talk about what more you can do for the company, the ideas you have, and the projects you’ve got lined up.
Attaining professional success is a challenge for women. But, with the right moves, it might just be possible for you to get the recognition you deserve. Work hard and continue to strive to be better than your male colleagues. Success can’t be that far behind!
There are a lot of ways for you to surprise your employees as their boss. One of the best ways to make it a reality is by using personalised correspondence cards. They won’t expect you to use this type of paper. In most instances, they only hope you send them an email. You don’t even use the best tone when sending the email. You are either in a hurry or seem to scream at them because of a problem.
However, if you start using personalised paper, you can make your letters personal. You can also send the message directly to the employee. Receiving a letter still feels different from receiving an email. The approach is more personal as opposed to an email which is only professional.
Besides, you want them to feel like you want a friendly conversation. There are different ways in which you can use personalised paper to look cool as a boss.
There are many ways for you to express your appreciation for employees who did a great job. You can treat them to a nice dinner. You can give them a salary increase. Nothing beats a personal congratulatory note though. The letter is something that they will remember forever. They will feel like you thought that they did a fantastic job. It will motivate them to do better in the future.
There are also instances when you can’t control your emotions because of the situation. You end up shouting at someone even if you did not intend to. If you want to apologise personally apologise, but if you don’t think the other party is prepared to accept your apology, you can start by writing a personalised card. The person will start feeling relaxed because of it, and you can soon have a more intimate conversation to hash things out.
There are other situations in which you have no time to announce a meeting. You also don’t want to make instant announcements in front of everybody especially if only a few people are there. The best method of doing it is by leaving a note on the desk of the employees attending the meeting. Write the time and location of the meeting so they will know where to go.
When you start using personalised paper to communicate with your employees, they will start feeling great about you. They will no longer think of you as someone who is separate from them. They will look at you as their colleague or even friend. You communicate on a personal level, so they will also respond personally. Even if you have disagreements professionally, you can settle things because of this particular interaction.
Besides, gone are the days when bosses thought too highly of themselves and were not interacting with employees. Time and again, this strategy does not work. Modern leaders make an effort to be closer to their employees and create a special bond to motivate them.
Making your garden beautiful does not have to be expensive. If you don’t have the budget to hire a professional landscaping service, all you need is some elbow grease and a lot of creativity. The first thing you need to do is survey your space. Think about the purpose of the design aspects you want to add to your yard or garden. Are you thinking about putting a small patio in your backyard? Do you want a paved pathway?
Landscape architects and designers often incorporate inexpensive materials for their creations. You can muster a few of these yourself along with the ideas below.
Focus on ground cover and pavement
One of the simplest ways you can create a visual impact in your yard is to start with the pavement. There are a lot of options available for you to consider. You can use cement, natural stone, resin-bound paving from Sureset for gardens, and many other materials. Some paving materials are more expensive than others. For example, natural quarried stone like marble is more expensive. If you are looking for a cheaper alternative, consider a resin-bound pavement instead.
For a more artistic appeal, lay pavement in geometric patterns and plant creeping plants to cover the ground in between. The contrast between pavement and grass creates a stunning design that will look great in your garden.
Don’t spend too much on plants
One way you can save on the cost of landscaping is to ask your friends to give you small cuttings of plants and flowers they have in their gardens. After a few weeks of care, these cuttings will be ready for transplanting in your garden.
Add pots and planters
The contrast in height adds another visual element to any garden. Instead of putting all foliage on the ground, you can mix and match by using inexpensive pots and planters. That will spark more creativity as you choose different shapes that will match the overall look of your garden.
Have a variety of perennials
Perennials are an excellent investment for any garden because you are guaranteed blooms every year. You can combine perennials that have different coloured flowers like purple allium and yellow coneflowers for a stunning contrast.
Consider adding ornamental grass
Another trend in landscaping is adding ornamental grass, which is low-maintenance and cheap and adds a contemporary feel to any garden. You can use it as borders or in-between flowering plants for additional contrast. Some examples of ornamental grass include flax, blue oat grass, feather reed grass, and fountain grass. Ornamental grass looks better when planted in clusters along with other perennials or annual plants for a garden that looks great year-round.
Incorporate unexpected elements and materials
To add a unique twist to your garden, you can add unexpected details such as steel or recycled materials. These pieces can add an artistic element to your garden. Your garden should reflect your personality. Even if you don’t spend much on landscaping, a bit of imagination and lots of creativity can help you be proud of the space you create.